Anti-inflammatory Diet

Meal Plan Cookbook 2020

Complete Guide of Anti-inflammatory Diet

For Healing Immune System and Recover
Whole Health|Over 120 Savory Healthy
Recipes| A 4-Week Meal Plan

By Dr. Alice Amanda

Copyright@2020 by Dr. Alice Amanda

All Right Reserved.

Under no circumstances, no part of this publication may be reproduced,

distributed, or transmitted in any form or by any means, including
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The information in this book is accurate and complete, however, the author
and the publisher do not warrant the accuracy of the information, text and
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science, research, known and unknown facts and internet. The author and
the publisher do not hold any responsibility for errors, omissions or contrary
interpretation of the subject matter herein. This book is presented solely for
motivational and informational purposes only.
 Table of Contents
Introduction
Part 1
Everything about Chronic Inflammation and its
solution
1.1. What Is Inflammation?
1.2. What Causes Inflammation?
1.3. The Craze Of Inflammation
1.4. The Science Of Inflammation
1.5. The Good & Bad Influences From Inflammation
1.6. Symptoms Of Different Inflammation
1.7. Solutions To Inflammation Following Anti-
inflammatory Diet
1.8.Should I Detox Before Anti-Inflammation?
1.9. Should I See A Doctor For My Inflammation?
1.11. Great Tips For Successful Anti-Inflammatory Diet
1.12. Foods That Are Good For Inflammation Diet
1.13. Foods That Do Bad To Inflammation Diet
1.14. Your Habits Can Reduce Inflammation Diet
Part 2
120 Recipes
2.1. Vegan & Vegetarian
1. Creamy Cauliflower Parsnip Mash
1. Blended Spinach And Avocado
2. Puffed Amaranth Granola
3. Broccoli Sweet Potato ‘Rice’ Casserole
4. Deep Dish Falafel Pizza
5. Spinach Pesto
6. Turmeric Flavored Roasted Cauliflower
 7. Cuban Quinoa Bowls
8. Vegan Buddha Bowl
9. Veggie Noodle With Creamy Peanut Lime Sauce
2.2. Grains
1. Carrot and Rye Berry Salad
2. Whole-Grain Spelt Salad
3. Vegan Quinoa, Broccoli, and Kale Curry
4. Farro Salad With Lentils and Vegetables
5. Quinoa Salad With Cucumber, Tomato, and Herbs
6. Bulgur Salad With Apricots and Walnuts
7. Skillet Barley With Broccoli and Tomatoes
8. Toasted Bulgur Salad With Smoked Trout
9. Skillet Barley with Kale and Eggs
10. Couscous With Pancetta and Butternut Squash
2.3. Soups, Broth and Stews
1. Simple Bean Soup
2. Cream of Mushroom Soup
3. Creamy Parsnip Soup
4. Cannellini Bean Soup
5. Kumara & Chickpea Soup
6. Mexican Black Bean Soup
7. Greek Split Pea Soup
8. Tomato and Barley Soup
9. Moroccan Chickpea Soup
10. Spicy Pumpkin Soup
11. Miso Soup
12. Hungarian Lentil Soup
13. Creamy Broccoli Soup
14. Moong Daal
15. Butternut Squash Soup with Almond Butter
16. Sweet Potato Lentil Soup
 17. Ribollita
18. Thai Winter Vegetable Soup
19. Sunny Lentil Soup
20. Yellow Split Pea Soup with Rosemary
2.4. Smoothies, Beverages, and Brunch
1. Berry Smoothie
2. Pineapple Turmeric Smoothie
3. Wildberry Smoothie
4. Strawberry Smoothie
5. Avocado Smoothie
6. Apple Smoothie
7. Papaya Smoothie
8. Kiwi Smoothie
9. Coconut Turmeric Smoothie
10. Turmeric Almond Smoothie
11. Green Smoothie
12. Chickpea Dip
13. Kidney Bean Chili
14. Vegetable Lentil Pie
15. Tex Mex Quinoa
16. Fancy Guacamole
17. Artichoke Ricotta Flatbread
18. Sweet Potatoes With Lentils
19. Lemon Chicken With Cucumber
20. Fish Taco Bowls With Cauliflower Rice
2.5. Meat, Poultry, and Seafood
1. Slow Roasted Persian Lamb
2. Aromatic Lamb & Apricot Hot Pot
3. Stir-Fried Garlic Chili Beef
4. Middle Eastern Beef Tagine
5. Beef, Bean & Broccoli Stir Fry
 6. Curry Chicken Salad
7. Hearty Turkey Stew
8. Grilled Indian Chicken
9. Herb and Orange Chicken
10. South-Western Chicken Salad
11. Persian Pomegranate Chicken Stew
12. Chicken and White Bean Medley
13. Three-Bean Chilli with Chicken and Corn
14. Baked Fish Fillets
15. Herbed Fish Fillets
16. New Zealand Seafood Stew
17. Seafood Paella
18. Summery Scallops
19. Tasty Tuna & Bean Salad
20. Grilled Salmon & Zucchini
21. Japanese Salmon & Soba Noodle Salad
22. Lemony Lentil Salad with Salmon
23. Roasted Salmon with Creamy Greens
24. Salmon and Cucumber Salad
25. Salmon, Lentil & Pomegranate Salad
26. Salmon & Pumpkin Salad
27. Salmon with Pomegranate Molasses Glaze
28. Smoked Salmon Salad
29. Thyme-Scented Salmon with White Bean Salad
30. Whole Salmon Fillet with Crispy Lemon & Basil
Crumb Topping
2.6. Drinks
1. Fresh Papaya Juice
2. Carrot Juice
3. Pineapple Juice
4. Lemon Mint Tea
 5. Cinnamon Turmeric Tea
6. Apple Cider Cocktail
7. Mango Juice
8. Ginger Tea
9. Curly Kale Juice
10. Mixed Fruit Juice
2.7. Salads
1. Rainbow Kale Salad
2. Greek Salad
3. Turmeric Chicken Salad
4. Creamy Salad
5. Green Salad
6. Tabbouleh Salad
7. Orange Chicken and Spinach Salad
8. Fresh Cucumber Lemon Salad
9. Roasted Sweet Potato Salad
10. Apple Barley Salad
2.8. Dessert
1. Beet Pancakes
2. Green Tea Pudding
3. Overnight Oats with Cherries
4. No-Bake Golden Milk Cheesecake
5. Banana Bars
6. Hot Chocolate Oatmeal
7. Ginger Cookies
8. Carrot Cake
9. Blueberry Sour Cream Cake
10. Peanut Butter Balls
Part 3
4 Weeks Meal Plan To Healing Immune System And
Recover Whole Health
3.1. Shopping Guideline
3.2. The 4-Week Meal Plan
Table 1: Meal Plan For Week 1
Table 2: Meal Plan For Week 2
Table 3: Meal Plan For Week 3
Table 4: Meal Plan For Week 4
Conclusion
Measurement Conversion Table
Dry Measurements
Liquid Measurements
Butter
Volume
Weight
Baking Measurements
US to Metric Conversions
References
 Introduction
Inflammation is something that might just be happening to
you right now, without you even knowing it. This is
because you can’t usually see or feel an inflammation
forming but it undoubtedly damages your body slowly and
gradually.
Inflammation essentially occurs when your body is trying
to fight an infection or injury by activating its natural
healing process. But this inflammatory response can be
triggered by certain factors that would not necessarily be
considered threatening to one’s health. It can be in
response to any foreign substance that the body may
have encountered such as plant pollen, an invading
microbe or even a chemical. This is when the process of
inflammation becomes harmful for you and your health.
Such a reaction can have debilitating effects on one’s
body. Since the healing system is activated without
anything in particular to attack, the immune system cells
that are responsible for protecting your body turn against
you and begin to attack your organs in the form of chronic
diseases, resulting in diseases like arthritis, diabetes,
heart diseases, and even cancer.
So, what can you do about it?
The answer is quite easy; a healthy anti-inflammatory diet.
It might seem too good to be true but studies have shown
that watching what you eat is the simplest solution to
combat inflammation.
But, how does this even work?
What exactly should you eat?
How often or how much should you eat?
In this book, we will explore the answers to all of these
questions.
 Part 1
Everything about Chronic
Inflammation and its solution
1.1. What Is Inflammation?
1.2. What Causes Inflammation?
1.3. The Craze Of Inflammation
1.4. The Science Of Inflammation
1.5. The Good & Bad Influences From Inflammation
1.6. Symptoms Of Different Inflammation
1.7. Solutions To Inflammation Following Anti-
inflammatory Diet
1.8. Should I Detox Before Anti-Inflammation?
1.9. Should I See A Doctor For My Inflammation?
1.10. Should I Take More Exercise?
1.11. Great Tips For Successful Anti-Inflammatory Diet
1.12. Foods That Are Good For Inflammation Diet
1.13. Foods That Do Bad To Inflammation Diet
1.14. Your Habits Can Reduce Inflammation Diet
 Inflammation happens in the human body to protect it from
any kind of infection, injury or disease and any foreign organisms like
bacteria and viruses.
You could say inflammation is a complex biological response from our
immune system. It is an automatic physiological response that we are
usually not aware of. If we have any damaged tissue in any part of our
body, our immune system responds to it, works to heal and repair the
damaged tissue, and protects from any foreign microorganisms. When a
microorganism or even a foreign object enters our body, it is called an
irritant. Our immune system becomes alert of this irritant and works to
identify and repair it. It does not wait for any bacteria attacking it or for
anything oozing out of the wound. The white blood cells, antibodies, bone
marrow are some of the important elements of an immune system and
have a major role in protecting our body during inflammation. What
happens to our body, especially externally, cannot be controlled. That is
why we need an automatic physiological response. Without our immune
system responding, wounds and damaged tissues in our body would grow
worse, spread and cause further health issues.
 Inflammation is commonly caused by bacteria and viruses.
Other pathogens like parasites also affect the human body where they
multiply on wounds and cause infections and diseases. Cystitis, Bronchitis,
Otitis media and Dermatitis, which are inflammations of different parts of
the body, are also prevalent in people. Exposure to foreign objects that the
body can easily remove such as splinters or small shreds of glass is
another common cause of inflammation. Other than that, inflammation can
occur due to certain medications, effects of chemicals or even exposure to
radiation.
There are two types of inflammation, one being acute and the other is
chronic. Acute inflammation is the first line of defense against any injury
that can be immediately lethal and is of short duration. It is induced due to
tissue damage because of trauma, microbial invasion or toxic compounds.
It is a response that occurs due to infections and hypersensitivity reactions.
Chronic inflammation, on the other hand, is long term and involves a slow
and progressive change in the kind of cells that are present where the
inflammation occurred. The long-lasting effect of it is determined by the
injury is caused, how much the body can endure and how quickly the body
can heal and recover from it. Sometimes, acute inflammation is prone to
becoming chronic too.
The Craze of inflammation varies if the reaction is acute or chronic. They
also vary from person to person. We will be using the PRISH process to
identify the major symptoms of acute inflammation. They may include signs
as mentioned below:
Swelling: A build-up of fluid often causes swelling

Pain: If you touch the affected area, you may

experience a painful feeling. Because of this, nerve endings underneath
the skin get stimulated and chemicals release which increases
sensitivity.
Heat: Increased blood flow also makes the skin warmer than usual.
Redness: Capillaries of the inflamed area tend to have increased
blood flow, so you may notice redness.
Immobility: You may experience an inability to function at all where
there is an inflammation.
The five aforementioned symptoms of acute inflammation are only
indications of inflammations present in the skin. Only a handful of
symptoms may show up if inflammation happens in internal organs.
Sometimes you will feel no pain as there are no sensory nerves around the
inflamed internal organs.
Symptoms show up in many different ways. These can include basic
symptoms like fatigue, mouth sores, rashes, and even fever. You may also
go through pain in the chest, abdomen, and joints.
 According to scientists, inflammation is beneficial to fight
infections and help the body survive. However, it can be potentially linked
with a number of age-related chronic diseases such as Alzheimer’s, and
cause metabolic issues, type 2 diabetes, risks with cardiovascular diseases
and even neurodegenerative diseases. When it comes to responding to
infections and irritants, inflammation is the first to respond. It has two main
components known as cellular and exudative. In cellular inflammation,
there is no pain. If the body is prone to getting a chronic disease, and
slowing down in performance, cellular inflammation signals it hormonally.
Exudate that oozes out of cuts is made out of important components, and it
is a fluid that leaks out of blood to nearby tissues.

There are both good and bad sides of

inflammation. It is important because it is an automatic bodily function that
we particularly don't need to control. However, there are many diseases
associated with it, which means inflammation has some heavy
disadvantages for our health.
The Good influences: Inflammation is an automatic defensive
response. It fights off germs or even any foreign invaders. It has the
capability to heal injuries. Sometimes, it heals off bigger wounds quite
miraculously if your immune system is that strong. It improves the
tissues of the spot where the injury originally took place and mops up
any debris. If your body is defensive after an injury, it is a healthy sign of
us fighting off illness.
 The Bad influences: What a lot of people are unaware of is that
the response of inflammation might actually be bad for you. This may
easily lead to skin damage over time instead of healing it and inflict pain
instead of reducing it. People often experience issues when immune
cells cluster around intestines, causing problems for the gut. Apart from
these, there is a higher risk of cancer, risks of heart diseases, obesity,
type 2 diabetes and autoimmune disorders associated with
inflammation.

1. The symptoms of inflammation can be tricky to

determine. Often, only a few signs of inflammation are apparent. Most
chronic diseases occur due to the cause of inflammation. Hence, they
go unnoticed a lot of the time.
. Body pain such as muscle aches and joint pain are commonly
caused by increased chronic systemic inflammation. When there is a
rise in the inflammatory cytokines secreted from immune cells, they can
attack muscle and joint tissue. This often results in redness, swelling,
and pain.
. Eczema or psoriasis are common inflammatory skin conditions, which
are red, rough, and flaky in nature. They are associated with
hypersensitivity of the immune system and people with such conditions
are prone to having a greater number of inflammatory mast cells. When
 these cells are activated, the skin surface is triggered with skin
rashes.
. One easy to spot symptom is when you constantly need to clear out your
nose or throat due to excessive mucus production.
. You may find yourself worn out and gradually very fatigued. This feeling
of extremely low energy might be due to inflammation. Your body
will be lethargic and even if you get a good night’s sleep, you will feel
uncomfortable and tired. The human body becomes tired fighting the
slow process of chronic inflammation and wears you down.
. One of the most uncomfortable symptoms of inflammation is the feeling
of being bloated or feeling any pain in the abdomen. Poor
digestion can lead to these problems and even constipation or loose
stool. However, anti-inflammatory diets can always help you out!

Apart from stress

management and appropriate hours of good sleep, diet plays a huge role in
bringing about anti-inflammatory solutions. There are many diets that can
be followed. Not every human body functions the same. There are specific
dietary components that have the ability to regulate the response of
inflammation at a normal rate. The philosophical beginning of anti-
inflammatory diets goes back to the first healers who have worked with
nutrition, herbs, teas, and other remedies to help boost the body's very own
healing capabilities.
You need to include calories low in processed carbohydrates like whole
grains, rich in soluble fiber, and high in monounsaturated fatty acids. You
should also keep a high ratio of omega-3 and omega-6, and richer amounts
of polyphenols in your diet.
This kind of diet is not strict and specific. You can fill your tummy, but only
by consciously eating minus starvation. It is about knowing which foods
induce inflammation so that you can be on the lookout and reduce them
from your daily intake. Getting into a lifestyle of anti-inflammatory foods
help you in the long run when it comes to handling pain with aging. It
lowers the risk of cancer, heart diseases, and obesity. It protects your heart
and helps to keep your blood sugar levels in check. For athletes, it is highly
beneficial as their recovery from sports injuries becomes faster.

Incorporating a healthy anti-inflammatory diet means

giving your body a break from all the toxins in regular diets. Through this
diet, the pro-inflammatory compounds flush out of your system within a
month. You can detox without slowing down your metabolism and affecting
your hormones.
The first step is to identify which foods are boosting inflammation. By
controlling portions and cutting down on inflammation-inducing foods, you
will learn that your aging process will also slow down. Go gluten-free and
see the difference within weeks! Cut down on dairy products and see the
difference in your skin. Avoid table salt and sugar altogether, and it will
bring a significant change in your taste in meals. It will clea
nse your palate and intrigue you to try fresher foods like healthy salads
infused with olive oil. Your health will improve instantaneously if you cut
down on alcohol. Your cells will grow happier and the power-house of cells,
mitochondria, will boost up. In addition, your hormones will be balanced
and your stomach will feel soothed. Besides, your body will fill up with so
much energy, it will thank you. So, you should definitely go for it!
 If most of the symptoms match up with the problems you
have been facing physically, you may have inflammation. It is still best that
you consult a physician. Opt for the doctor you already go to, because they
know your medical history and they will know what medications to
prescribe you. There are different forms of inflammation and looking them
up on Google will only confuse you. No signs of inflammation should go
unreported, as the doctors know best. If your inflammation is causing you
any kind of pain or discomfort, then it is high time you take up a doctor’s
appointment and explain fully how exactly you are feeling. Joint pains can
easily lead to permanent damage and continue to grow worse unless you
go ahead and aim for prevention as early as possible. It is always better to
talk to your doctor beforehand. Although infrequent pain in your hand or
your leg does not necessarily mean anything grievous, check-up does not
hurt.

One of the most effective ways to reduce inflammation from your body is by
exercising. No matter what form of physical activity you are into, you should
incorporate this healthy habit into your daily lifestyle. If you like jogging
early in the morning, make sure to add up some stretches. Stretching your
muscles will tone them and ease up your body for moderate levels of
exercise. Work some abdominal exercises to cut down belly fat, the signs
of obesity and keep your diabetes in check. Abdominal fat inhibits
inflammation. Therefore, this should be a target area. Crunches and planks
are low impacts, whereas cardio will help up your entire body. Your blood
circulation will improve, your health will have a better metabolism, your
cells will be healthier and you will cut back on a lot of health problems.
Exercising more, but keeping it to the optimum level, is a natural way to
curb inflammation and fight most chronic diseases.

The best tip would be to teach yourself all about

the Mediterranean diet. It sounds fancy, but it is all about healthy fats like
fish, olive oil and canola oil. Wheat, pasta and brown rice are the whole
grains that you can eat instead of all the refined carbohydrates in that of a
regular unhealthy diet. Get more of omega-3 fatty acids in your system.
Take your physician’s advice if you need supplements. Apart from that, eat
flax seeds, walnuts, and fish. Avoid drinking alcohol, processed products,
hydrogenated ingredients at all costs, as they will only slow down your
development to a healthy lifestyle. Drink more water, fruit, vegetable juices,
and smoothies to flush out toxins and detox your body. Make sure you
meet your body’s daily needs of vitamins, minerals, fiber. Sleep an
adequate number of hours to help your body rest, heal and detox on its
own. Besides, your cells need enough respiration, especially after
moderate levels of working out. So, take it slow and relax throughout the
day as well. If you use all of these tips, your organs will be happy and thank
you in the long run.
 Incorporate plant-based proteins like chickpeas, lentils, and
nuts that have useful fats and beans, which are high in fiber and full of
antioxidants. Avocados and leafy greens are rich in polyphenols and
vitamin-K. Dried fruit like plums and a handful of fresh berries with
pigments like raspberries and blackberries are also rich in anti-
inflammatory compounds. Snack-on seeds like chia seeds and flaxseeds
can kick off inflammation by incorporating them in your oatmeal.
Try eating salmon, tuna, herring or sardines at least twice a week because
they are the richest source of omega-3 fatty acids, which is highly essential
in anti-inflammatory diets. Olive oil and avocados contain omega-3 fatty
acids too. The former can be used for salad preps and cooking in general
while the latter could make a smoothie or even a delicious breakfast.
Spices like turmeric are great anti-oxidants and garlic helps control the
body’s ability to induce inflammation. You can also lighten up the mood with
green or black tea. If you’re a coffee person in the morning, don’t skip out
on it as it helps curb inflammation. In addition, it goes without saying that
you should hydrate more. So, drinking water, organic fruit-infused sparkling
water, and fruit juices will help flush your system.

Refined carbohydrates like

white bread, pastries, and sweets are a big no-no. High-fat dairy, butter,
desserts are harmful to your diet too. To see a significant improvement in
your body, cut down on pizzas, burgers, potatoes and hydrogenated fats.
Fast foods wreck anti-inflammatory diets like no other. Not only do they
contain all the refined carbohydrates and unnecessary fats, but also they
contain table salt. Cut down on energy drinks, soda and soft drinks that
contain high contents of sugar. Red meat and especially processed meat
should be avoided at all costs to keep your body protected from
inflammation. Fried foods are undoubtedly harmful to the human body
when it comes to risks of heart disease or obesity. such food would harm
your body and make it difficult for your body to flush out toxins. To make
the most of your anti-inflammatory diet, either eat these foods sparingly or
avoid them altogether.

Five harmful habits that not only cause

inflammation but also causes a negative impact on your body are as
follows:
Get your sleep schedule to a routine: Let your body get
used to a healthy habit of sleeping for 7-8 hours. Any less than that
would cause fatigue and tire you out on weekdays. Any more than that
would make your body lazy. It will also affect your other habits.
Get moving and start exercising: You don’t have to start
with an hour of cardio right away. Get your body working and level up.
Doing so will keep your blood pressure in check, reduce risks of heart
disease and, of course, prevent obesity.
Incorporate a healthy diet: Introduce yourself to the
Mediterranean diet that focuses on getting all the vital nutrients in your
body through fruits, vegetables, nuts, and fatty fish. Avoid harmful
foods, especially those containing refined carbohydrates, sugar and
salt.
Get vaccinations and follow along the course timeline strictly to
keep away as many diseases as possible. When the doctor prescribes
medicines, especially antibiotics, take the time and finish the prescribed
course.
Prioritize your dental health. Inflammation causes gum
problems, and cause intense problems in blood vessels. Don’t forget to
follow all the dentist-approved steps to maintain good teeth.
 Part 2
120 Recipes
21. Vegan & Vegetarian
2.2. Grains
2.3. Soups, Broth and Stews
2.4. Smoothies, Beverages, and Brunch
2.5. Meat, Poultry, and Seafood
2.6. Drink
2.7. Salads
2.8. Dessert
 2.1. Vegan & Vegetarian
. Creamy Cauliflower Parsnip Mash
Prep time: 12 minutes/ Cook time: 26 minutes/ Serves: 5

Ingredients:
1 Medium-Sized Cauliflower
2 Parsnips
2 Tbsp. Extra Virgin Olive Oil
1/2 Tbsp. Salt
1/2 Tbsp. Lemon Juice
1 Tbsp. Black Pepper
5/6 Roasted Garlic Cloves
Directions:
1. Cut the vegetables into small pieces.
2. Boil them for 10 to 15 minutes in medium temperature until fork-tender.
3. Drain the water and mash them in a blender.
4. Add the remaining ingredients with the mash and blend until the mixture
is smooth as butter.
5. Add water and add salt if needed making sure that the batter isn’t too
thick or runny and serve.
Nutrition value per serving:
Calories: 72 kcal, carbs: 12 g, Fat: 0.8 g, Protein: 3.7 g.

1. Blended Spinach And Avocado

Prep time: 70 minutes / Serves: 4
Ingredients:
3 Avocados
2 Cups Frozen Spinach
1/2 Tbsp. Lemon Juice
1/2 Cup Almond Milk
2/3 Clove Garlic
1/8 Tbsp. Red Pepper Flakes.
1/2 Tbsp. Olive Oil
Salt
Directions:
1. Blend the avocados.
2. Add the remaining ingredients and blend until the mixture is smooth.
3. Season according to your taste and enjoy.
Nutrition value per serving:
Calories: 56 kcal, carbs: 1.3 g, Fat: 0.8 g, Protein: 4 g.
2. Puffed Amaranth Granola
Prep time: 10 minutes/ Cook time: 15 minutes/ Serves: 5

Ingredients:
1/2 Cup Puffed Amaranth
1/2 Cup Oats
3/4 Cup Pumpkin Seed
3/4 Cup Walnut
1/8 Tbsp. Cinnamon Powder
3/4 Cup Dried Fruits
1 Tbsp. Vanilla Extract
1 Tbsp. Peanut Oil
1/3 Cup Maple Syrup
Directions:
1. Mix the dry ingredients in a bowl.
2. Mix the wet ingredients in another bowl using heat.
3. Mix the items of both bowls and transfer them on to the baking sheet.
5. Bake for 15 minutes at 200C.
6. Let it cool down and eat.
Nutrition value per serving:
Calories: 358 kcal, carbs: 62 g, Fat: 6.0 g, Protein: 13 g.

3. Broccoli Sweet Potato ‘Rice’ Casserole

Prep time: 30 minutes/Cook time: 60 minutes/ Serves: 6
 Ingredients:
2 Small Broccoli Heads
1/2 Cup Basil Leaf
3 Tbsp. Peanut
3 Tbsp. Olive Oil
1 Large Sweet Potato
3/4 Roasted Garlic Cloves
1/3-Cup Vegetable Broth
1/8-Tbsp. Black Pepper
Salt
Directions:
1. Preheat the oven to 200C.
2. Blend basil leaf, olive oil, salt, garlic, black pepper, and peanut in a food
processor.
4. Cut the broccoli into small pieces and mix them with half of the mixture.
5. In a casserole, add sweet potato rice and broccoli in 2-3 layers. Between
each layer, add the remaining mixture.
6. Cover the dish with tinfoil and bake for 35-40 minutes.
7. Serve hot.
Nutrition value per serving:
Calories: 173 kcal, carbs: 11 g, Fat: 14.0 g, Protein: 2.4 g.

4. Deep Dish Falafel Pizza

Prep time: 15 minutes/ Cook time: 40 minutes/Serves: 4
Ingredients:
For crust
3/4 Cup Chickpeas
1/3 Cup Of Flour
1/4 Cup Chopped Red Onion
1/4 Cup Mint
1/2 Cup Coriander
2 Roasted Garlic Cloves
2-Tbsp. Tahini
2-Tbsp. Grounded Linseeds
For hummus
1-Cup Chickpeas (Boiled)
1 Beet (Boiled)
2-Tbsp. Tahini
2 Roasted Garlic Cloves
2 Tomatoes
1 Cucumber
Black Pepper
Salt
Directions
1. Preheat oven to 180C.
2. Mix all the crust ingredients to create a dough. Transfer it to your pizza
tray and bake for 10 minutes.
3. For the hummus, mix all the hummus ingredients in a blender.
4. Mix the vegetables with hummus and place them on the pizza crust.
5. Bake for another 30 minutes.
6. Serve with tomato sauce.
Nutrition value per serving:
Calories: 556 kcal, carbs: 24.6 g, Fat: 41.9 g, Protein: 72 g.
5. Spinach Pesto
Prep time: 2 minutes/ Cook time: 5 minutes

Ingredients:
400g Spinach
5g Basil Leaves
5g Parsley
75g Walnuts
50g Parmesan Cheese
1-Tbsp. Lemon Juice
1-Pinch Lemon Skin
1/3-Cup Extra Virgin Olive Oil
Salt
Pepper Powder
Directions:
1. Mix all the ingredients in a food processor.
2. Add more olive oil and season to taste.
Nutrition value per serving:
Calories: 158 kcal, carbs: 2 g, Fat: 15.0 g, Protein: 3.4 g.
6. Turmeric Flavored Roasted Cauliflower
Prep time: 10 minutes/ Cook time: 35 minutes/ servings: 4

Ingredients:
4-tbsp. Olive oil
1/4 tbsp. Turmeric powder
1/2 tbsp. Garlic powder
1 medium-sized cauliflower (cut)
2-tbsp. Lemon juice
Salt
Black pepper
Directions:
1. Preheat oven to 220C.
2. Mix all the ingredients except the cauliflowers.
4. Toss the chopped cauliflowers into the mixture.
5. Bake for 25-35 minutes.
Nutrition value per serving:
Calories: 107 kcal, carbs: 9 g, Fat: 7 g, Protein: 3 g.

7. Cuban Quinoa Bowls

Prep time: 10 minutes/ Cook time: 40 minutes/ Serves: 2
 Ingredients:
150g Dried Quinoa
2 Tbsp. Cumin Powder
1/4 Cup Chopped Green Onions
2 Cups Vegetable Broth
2 Medium-Size Sweet Potatoes
2 Tbsp. Extra Virgin Olive Oil
1 tbsp Lime Juice
Salt

Directions
1. Boil the quinoa, onions, cumin, and salt in the broth for 20-25 minutes.
3. Boil the sweet potatoes for 3-4 minutes.
4. Chop the sweet potatoes into small pieces, adding salt and oil.
5. Place it on a pan and bake for 8- 12 minutes on medium temperature.
6. Serve with lime juice.
Nutrition value per serving:
Calories: 399 kcal, carbs: 69 g, Fat: 6.3g, Protein: 16.5 g.

8. Vegan Buddha Bowl

Prep time: 40 minutes/ Cook time: 30 min /Serves: 5
 Ingredients:
2 Tbsp. Tamari Sauce
2 Tbsp. Tomato Sauce
250g Firm Tofu
2 Tbsp. Peanut Oil
2 Cups Of Pumpkin
100g Mushroom
2 Cups Quinoa
1 Capsicum
Salt
Directions
1.Preheat the oven on 200C.
2.Boil the quinoa until cooked.
3.Marinate the tofu with tamari sauce, tomato sauce, and salt for at least 30
minutes.
4.Shallow fry the tofu, mushroom, and capsicum in peanut oil for 5-6
minutes.
5.Bake the tofu and vegetables for 20 minutes.
6.Serve with quinoa.
Nutrition value per serving:
Calories: 575 kcal, carbs: 5.1g, Fat: 63.7 g, Protein: 69 g.

9. Veggie Noodle With Creamy Peanut Lime Sauce

Prep time: 10 minutes/ Cook time: 20 minutes/ Serves: 3
Ingredients:
Noodles
200g noodles
1 tbsp. extra virgin olive oil
1/2 cup chopped onion
2 cloves garlic
1 carrot
1 yellow capsicum
1 red capsicum
1 green capsicum
1/4 of broccoli
100g roasted cashews
1-tbsp. coriander
Sauce:
3 tbsp. peanut butter
1 tbsp. lemon juice
1 tbsp. tamari sauce
2 tbsp. Sesame oil
1 tbsp. soya sauce
1 tbsp. agave syrup
Directions:
1.Cook the noodles for 8-12 minutes.
2.Fry the onion and garlic until golden and add water.
3.Add the vegetables and shallow fry for 2-3 minutes.
4.Add the sauces, syrup and lemon juice in a small bowl.
5.Mix the noodle, vegetable, and sauce.
6.Serve with cashews and coriander leaves.
Nutrition value per serving:
Calories: 474 kcal, carbs: 63 g, Fat: 21g, Protein: 13.2 g.
 2.2. Grains
1. Carrot and Rye Berry Salad
Prep Time: 45 minutes/ Cook Time: 15 minutes/ Serves: 4

Ingredients:
1-1/2Cups Dried Rye Berries
1 Pound Small Carrots
1 Cup Marcona Almonds (Chopped)
2 Teaspoons Whole Grain
1 Medium Garlic Clove (Minced)
2 Stalks Celery (Peeled, Sliced)
1/2 Small Red Onion (Sliced)
1/4 Cup Fresh Cilantro Leaves (Chopped)
2 Bay Leaves
2 Teaspoons Lemon Juice
2 Teaspoons Balsamic/Sherry Vinegar
3 Tablespoons Extra-Virgin Olive Oil
Salt
Ground Black Pepper
Directions:
1.Boil rye berries with water, adding bay leaf and salt, until tender. Discard
bay leaf and drain for 15 minutes.
2.Boil carrots with the bay leaf until tender. Drain and peel the skin off
under running water.
3.Cut carrots into chunks.
4.Toast almonds until brown and transfer to a bowl.
5.Mix mustard, garlic, lemon juice, vinegar, and olive oil in a large bowl and
whisk to combine. Add the remaining ingredients and season to taste.
6.Toss the mixture and serve immediately.
Nutrition value per serving:
Calories: 105 kcal, Carbs: 6 g, Fat: 7 g, Protein: 3 g.

. Whole-Grain Spelt Salad

Prep Time: 15 minutes/ Cook Time 20 minutes/ Serves: 5

Ingredients:
1 Pound Cremini Mushrooms (Diced)
6 Cups Whole-Grain Spelt (Cooked)
1 Large Leek (Diced)
2 Medium Cloves Garlic (Sliced)
1 Teaspoon Thyme Leaves (Minced)
1/3 Cup Cider Vinegar
2 Small Persian Cucumbers (Sliced)
1/2 Cup Flat-Leaf Parsley (Minced)
1/4 Cup Chives (Minced)
2/3 Cup Extra-Virgin Olive Oil
Salt
Ground Black Pepper
Optional: Epaulette Pepper Powder
Directions:
1.Heat oil and add mushrooms and cook, stirring until tender.
2.Add garlic, leek, and thyme, season and cook until leek is tender.
3.Transfer to a bowl and add the cider vinegar.
4.In another bowl, mix the remaining ingredients and season.
5.Serve with some epaulette pepper.
Nutrition value per serving:
Calories: 141 kcal, Carbs: 2 g, Fat: 14 g, Protein: 2 g.

. Vegan Quinoa, Broccoli, and Kale Curry

Prep Time: 30 minutes/ Serves: 4

Ingredients:
1 cup quinoa (pre-rinsed)
3 tablespoons olive oil
3 cups broccoli florets
3 cups cauliflower florets
1 red onion (sliced)
1 tablespoon curry powder
1/2 tablespoon ground cumin
2 cups homemade vegetable stock
2-1/2 cups curly kale (cut without stems)
1/2 cup fresh cilantro (chopped)
1 tablespoon fresh lime juice
Salt
Ground black pepper
Directions:
1.Cook broccoli and cauliflower in oil with seasoning until tender.
2.Add onions with seasoning in another pot of oil, cooking until soft.
3.Add curry powder and cumin, toasting until lightly fragrant.
4.Pour the broth, maintaining an active boil for 9 minutes. Add the kale and
vegetables and cook for 2 minutes.
5.Season and add lime juice to serve, topping with greens if necessary.
Nutrition value per serving:
Calories: 211 kcal, Carbs: 35 g, Fat: 4 g, Protein: 11 g.
4. Farro Salad With Lentils and Vegetables
Prep Time: 20 minutes/ Cook Time 25 minutes/ Serves: 8

Ingredients:
8 cups farro (cooked)
2 cups lentils (cooked)
2 cups small white beans (cooked)
2 medium zucchini (diced)
2 Japanese eggplants (diced)
1 sweet red pepper (cored, seeded, diced)
1 yellow pepper (cored, seeded and diced)
2 medium sweet onions (diced)
3 medium cloves garlic (minced)
1/2 cup fresh parsley leaves (chopped)
1 cup arugula
3/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
1 tablespoon dried oregano
Salt
Ground black pepper
Directions:
1.Preheat oven to 400°F.
2.In a bowl, mix the vegetables with garlic, oil, oregano, and seasoning.
Spread the vegetables onto foil-lined baking sheets and roast for 30
minutes.
3.In another bowl, add the cooled vegetables with parsley, beans, lentils,
farro, and top with some oil and vinegar.
4.Season and serve.
Nutrition value per serving:
Calories: 701 kcal, Carbs: 100.8 g, Fat: 21 g, Protein: 27 g.
. Quinoa Salad With Cucumber, Tomato, and Herbs
Prep Time: 20 minutes/ Cook Time 10 minutes/ Serves: 5

Ingredients:
1 cup quinoa
1 pint grape tomatoes (cut)
1 large cucumber (seeded, cut)
2 small shallots (minced)
2 tablespoons red wine vinegar
1/2 cup flat-leaf parsley leaves (chopped)
1/4 cup mint leaves (chopped)
5 tablespoons extra-virgin olive oil
Salt
Ground black pepper
Directions:
Boil quinoa in water for 7 minutes.
Strain and cool by draining.
Season some tomatoes and cucumbers in a bowl.
Mix these with the remaining ingredients in a bowl and
season to serve.
Nutrition value per serving:
Calories: 108.8 kcal, Carbs: 12.8 g, Fat: 5.6 g, Protein: 2.5
g.
. Bulgur Salad With Apricots and Walnuts
Prep Time: 15 minutes/ Cook Time 20 minutes/ Serves: 5

Ingredients:
1 cup bulgur wheat
1/2 small radicchio (cored, sliced)
1/2 cup dried apricots (chopped)
3 scallions (sliced)
1/2 cup walnuts (toasted, chopped)
1/2 cup parsley leaves (chopped)
1/2 cup mint leaves (chopped)
1/4 cup lemon juice
1/4 cup extra virgin olive oil
2-1/2 teaspoons agave nectar
Salt
Ground black pepper
Directions:
1.Boil seasoned bulgur in water
2.Place in a bowl wrapped in plastic wrap for 30 minutes.
3.Combine the remaining ingredients.
4.Mix and season to serve.
Nutrition value per serving:
Calories: 159 kcal, Carbs: 21 g, Fat: 7 g, Protein: 5 g.

. Skillet Barley With Broccoli and Tomatoes

Prep Time: 30 minutes/ Cook Time 20 minutes/ Serves: 3

Ingredients:
1 cup barley (pearled)
1 shallot (chopped)
1 pint grape tomatoes (halved)
1/2 cup crumbled feta cheese
1/2 jalapeño pepper (chopped)
3 cups broccoli
3-1/2 cups homemade vegetable stock
1-1/2 tablespoons olive oil
Salt
Ground black pepper
Directions:
Cook shallots with jalapeno and seasoning until softened.
Add broccoli, tomatoes, cooking until browned, and season.
Stir the barley and then the broth to boil.
Add more seasoning to taste.
Serve with crumbled feta.
Nutrition value per serving:
Calories: 257 kcal, Carbs: 33 g, Fat: 9 g, Protein: 12 g.
 8.
Toasted Bulgur Salad With Smoked Trout
Prep Time: 10 minutes/ Cook Time 45 minutes/ Serves: 4

Ingredients:
For Salad
1 cup bulgur wheat
8 ounces boneless and skinless smoked trout
1 medium Granny Smith apple (cored, sliced)
4 radishes (sliced)
1/2 small red onion (sliced)
1 cup flat-leaf parsley leaves (chopped)
3 lemons (cut)
1/2 cup sugar
1-3/4 cups water
Salt
Ground black pepper
For Dressing
2 tablespoons lime juice
1 tablespoon lemon soaking syrup
1/2 teaspoon lemon zest
1/2 cup extra-virgin olive oil
Salt
Ground pepper
Directions:
1.In a, whisk in some syrup and lemon zest with lemon juice.
2.Drizzle olive oil and season.
3.Boil some sugar and water. 4.Pour this syrup on lemon pieces after
tearing them.
5.Toast the bulgur for 3 minutes. Transfer to a bowl.
6.Pour boiling water on the bulgur and keep it covered for 20 minutes.
Then cool.
7.Add remaining ingredients and lemon pieces to the bulgur.
8.Pour the dressing and season to serve.
Nutrition value per serving:
Calories: 151 kcal, Carbs: 18 g, Fat: 7 g, Protein: 11 g

. Skillet Barley with Kale and Eggs

Prep Time: 5 minutes/ Cook Time 30 minutes/ Serves: 4

Ingredients:
4 eggs
1 bunch curly kale (stemmed, cut)
1 large shallot (sliced)
1 jalapeno (minced)
1 cup pearled barley
3 1/2 cups homemade vegetable broth
2 teaspoons zest
1 tablespoon lemon juice
1/2 cup parsley leaves (chopped)
2 tablespoons olive oil
Grated Parmesan cheese
Salt
Ground black pepper
Directions:
1.Cook the jalapeno and shallot in oil for 2 minutes and then add barley,
cooking for another minute.
2.Add broth with seasoning and boil until barley softens.
3. Add kale to broiler to cook until wilted, adding lemon juice.
4.Drizzle olive oil and add eggs in spaces.
5.Allow egg whites to set and season.
6.Top with lemon zest, cheese, and parsley.
Nutrition value per serving:
Calories: 146 kcal, Carbs: 8.8 g, Fat: 8 g, Protein: 9 g

10.
Couscous With Pancetta and Butternut Squash
Prep Time: 15 minutes/ Cook Time 20 minutes/ Serves: 5

Ingredients:
6 ounces Israeli couscous
15 ounce chickpeas, (rinsed)
1/4 pound pancetta
2 pounds butternut squash (peeled, seeded, cut)
1 medium shallot (sliced)
1 serrano pepper (chopped)
1 tablespoon ground cumin
2 medium cloves garlic (minced)
3 cups homemade vegetable broth
2 tablespoons lemon juice
1/4 cup cilantro leaves (chopped)
3 tablespoons olive oil
Salt
Ground black pepper
Directions:
1.Cook pancetta until crisp.
2.In another pan. cook shallots with serrano peppers and seasoning until
softened.
3.Add cumin, garlic, squash and cook for 5 minutes.
4.Add the broth and couscous, cooking for 12 minutes.
5.Toss the chickpeas and pancetta and season adding lemon juice.
6.Toss cilantro and serve.
Nutrition value per serving:
Calories: 228 kcal, Carbs: 48 g, Fat: 3 g, Protein: 10 g
 2.3. Soups, Broth and Stews
. Simple Bean Soup
Prep Time: 15 minutes/ Cook Time: 90 minutes/ Serves: 6

Ingredients:
3 cups reduced-salt vegetable stock
1 cup green beans
400g cannellini beans
1/2 cup brown lentils
2 tsp pesto (chopped)
400g tomatoes
1 tbsp. tomato paste
Herb spread
2 cloves garlic (chopped)
1 onion (chopped)
1 tbsp. olive oil
Directions:
1.Cook onion and garlic in oil until soft. Add everything else except the
beans to boil.
2.Add the after 20 minutes and cook for 10 minutes.
3.Serve with coriander.
Nutrition value per serving:
Calories: 172 kcal, Carbs: 19 g, Fat: 1 g, Protein: 7.5 g
. Cream of Mushroom Soup
Prep Time: 20 minutes/ Cook Time: 30 minutes/ Serves: 6

Ingredients:
5 cups mushrooms (sliced)
1-1/2 cups chicken broth
1 tablespoon sherry
3 tablespoons butter
3 tablespoons flour
1 cup half-and-half
1/8 teaspoon dried thyme
1/2 cup onion (chopped)
Salt
Ground black pepper
Directions:
1.Cook mushrooms with onion and thyme in the broth until tender.
2.Puree the mixture.
3.Whisk some flour in a pan of melted butter. Add half-and-half, vegetable
puree, and seasoning. 4.Boil until thickened.
5.Add sherry.
Nutrition value per serving:
Calories: 148 kcal, Carbs: 8.6 g, Fat: 11 g, Protein: 4 g

. Creamy Parsnip Soup

Prep Time: 25 minutes/ Cook Time: 60 minutes/ Serves: 10
Ingredients:
2 pounds parsnips (peeled, cut)
3 carrots (peeled, cut)
4 cups chicken stock
1 large onion (diced)
3 stalks celery (diced)
3 cloves garlic (minced)
1 teaspoon ground ginger
1/2 teaspoon ground cardamom
1/2 teaspoon ground allspice
1/2 teaspoon ground nutmeg
1/4 teaspoon cayenne pepper
1 tablespoon brown sugar
1 cup whole milk
1 tablespoon butter
1 tablespoon olive oil
Salt
Ground black pepper
Directions:
1.Preheat oven to 425 F.
2.Toss the parsnips and carrots with oil and seasoning in a bowl. Place
them over a baking sheet.
3.Roast in oven until for 30 minutes.
4.Cook the onion and celery in oil until golden brown, about 7 minutes. Add
butter, brown sugar, garlic, and the parsnips and carrots, cooking for 10
minutes.
5.Season and stir. Add the chicken stock to a boil until tender.
6.Puree the soup.
7.Add milk and cream and simmer some more before serving with
seasoning.
Nutrition value per serving:
Nutrition value per serving:

Calories: 187 kcal, Carbs: 24 g, Fat: 9 g, Protein: 3 g

4.
Cannellini Bean Soup
Prep Time: 25 minutes/ Cook Time: 30 minutes/ Serves: 6

Ingredients:
2 slices smoked bacon (chopped)
6 cups chicken broth
1 cannellini beans
1 bunch red Swiss chard
2 tablespoons chopped sun-dried tomatoes
2 ounces Parmesan cheese rind
1 onion (chopped)
1 clove garlic (minced)
5 large sage leaves (minced)
5 leaves basil (chopped)
1/4 teaspoon nutmeg (grated)
1/8 teaspoon red pepper flakes (crushed)
1 tablespoon extra-virgin olive oil
Directions:
1.Cook the bacon with garlic, onion, nutmeg, and red pepper flakes for 5
minutes.
2.Pour in beans, chicken broth, sun-dried tomatoes, and Parmesan cheese
rind, simmering for 10 minutes.
3.Add the cut chard and chard leaves into the soup.
4.Simmer and then add into bowls with a drizzle of oil and Parmesan
cheese.
Nutrition value per serving:
Calories: 215 kcal, Carbs: 23 g, Fat: 10 g, Protein: 9.7 g

. Kumara & Chickpea Soup

Prep Time: 25 minutes/ Cook Time: 35 minutes/ Serves: 6

Ingredients:
2 cups kumara (peeled, chopped)
3 cups chicken broth
200g garbanzo beans
1 tomato (chopped)
Mixed vegetables
1 onion (chopped)
2 cloves garlic (minced)
2 tablespoons olive oil
1 bay leaf
1 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon paprika
Salt
Ground black pepper
Directions:
Sauté onion, garlic, and sweet potatoes in oil for 5 minutes.
Add broth, bay leaf, herbs, and seasoning.
Boil until tender.
Add tomato, beans, and chickpeas, simmering some more before serving.
Nutrition value per serving:
Calories: 197 kcal, Carbs: 30 g, Fat: 6 g, Protein: 7.5 g

6.
Mexican Black Bean Soup
Prep Time: 10 minutes/ Cook Time: 10 minutes/ Serves: 4

Ingredients:
15 ounces black beans (rinsed)
1 cup chunky salsa
1-1/2cups vegetable broth
1 teaspoon ground cumin
4 tablespoons sour cream
2 tablespoons green onion (sliced)
Directions:
1.Blend beans, broth, salsa, and cumin until smooth.
2.Heat the mixture thoroughly.
3.Ladle it into bowls, and top with sour cream and green onion.
Nutrition value per serving:
Calories: 240 kcal, Carbs: 18 g, Fat: 10 g, Protein: 4 g

. Greek Split Pea Soup

Prep Time: 15 minutes/ Cook Time: 120 minutes/ Serves: 6
Ingredients:
2-1/4 cups dried split peas
1 potato (diced)
1-1/2 pounds ham bone
1 pinch dried marjoram
3 stalks celery (chopped)
3 carrots, (chopped)
2 onions (sliced)
2 quarts cold water
Salt
Ground black pepper
Directions:
Simmer the peas in a pot for 2 minutes and then soak for an hour.
Add ham bone, onion, marjoram, and seasoning.
Boil for 1½hours.
Remove bone and meat. Add the meat (diced) to the soup.
Add the remaining vegetables and cook until tender.
Nutrition value per serving:
Calories: 310 kcal, Carbs: 58 g, Fat: 20 g, Protein: 2 g

8.
Tomato and Barley Soup
Prep Time: 20 minutes/ Cook Time: 40 minutes/ Serves: 6
Ingredients:
10.75 ounce chicken broth
1/4 cup uncooked barley
2 tomatoes (diced)
14.5 ounce tomato juice
1 cup celery
1 cup carrots (chopped)
1 cup onions (chopped)
2 teaspoons garlic (minced)
2 tablespoons vegetable oil
2-1/2 cups water
Ground black pepper

Directions:
1.Sauté onions, celery, carrots, garlic, and oil until tender.
2.Add the remaining items and boil for 40 minutes.
3.Serve hot.
Nutrition value per serving:
Calories: 129 kcal, Carbs: 15 g, Fat: 5.5 g, Protein: 4.6 g

. Moroccan Chickpea Soup

Prep Time: 10 minutes/ Cook Time: 20 minutes/ Serves: 4
Ingredients:
800g Chickpeas (Rinsed)
400g Tomatoes (Chopped)
2 Cups Salt-Reduced Vegetable Stock
1 Large Carrot (Peeled, Diced)
2 Sticks Celery (Trimmed, Diced)
1 Onion (Chopped)
2 Cloves Garlic (Crushed)
2 Tsp Moroccan Seasoning
2 Tsp Olive Oil
1 Cup Water
Salt
Ground Black Pepper
Optional: Low-fat yogurt
Coriander leaves
Directions:
1.Cook onion, carrot, and celery in oil until soft and add seasoning.
2.Add in chickpeas, tomatoes, and stock to boil for 15 minutes.
3.Blend half the soup and add with the remaining.
4.Warm, season and serve with some yogurt and coriander.
Nutrition value per serving:
Calories: 168 kcal, Carbs: 39 g, Fat: 9 g, Protein: 8 g

10.
Spicy Pumpkin Soup
Prep Time: 5 minutes/ Cook Time: 45 minutes/ Serves: 4
Ingredients:
2-1/2 cups chicken broth
15 ounce pumpkin puree
1/2 cup heavy cream
1/2onion (chopped)
1 clove garlic (minced)
1-teaspoon Cajun seasoning
Directions:
Simmer all the ingredients for 45 to 60 minutes while stirring.
Serve with heavy cream.
Nutrition value per serving:
Calories: 156 kcal, Carbs: 12 g, Fat: 11 g, Protein: 3 g

1. Miso Soup
Prep Time: 5 minutes/ Cook Time: 15 minutes/ Serves: 4
Ingredients:
2 teaspoons dashi granules
8 ounce silken tofu (diced)
3 tablespoons miso paste
2 green onions (sliced)
4 cups water
Directions:
1.Boil dashi granules in water, adding the miso paste.
2.Toss in tofu and green onions.
3.Simmer and serve.
Nutrition value per serving:
Calories: 63 kcal, Carbs: 5 g, Fat: 2 g, Protein: 5.5 g

12.
Hungarian Lentil Soup
Prep Time: 15 minutes/ Cook Time: 120 minutes/ Serves: 8

Ingredients:
1-1/2 Cups Lentils (Soaked, Rinsed, Drained)
3/4 Cup White Wine
7 Cups Chicken Stock
1/2 Teaspoon Paprika
1/2 Cup Grated Parmesan Cheese
3-1/2 Cups Crushed Tomatoes
3 Carrots (Diced)
2 Stalks Celery (Diced)
1 Teaspoon Garlic (Minced)
2 Bay Leaves
1 Sprig Fresh Parsley (Chopped)
2 Tablespoons Olive Oil
2 Large Onions (Cubed)
Salt
Ground Black Pepper

Directions:
1.Sauté onions in oil until glossy and add garlic, paprika, celery, and
carrots, cooking for 10 minutes.
2.Stir in tomatoes, chicken stock, lentils, bay leaves, seasoning, and wine
to boil.
3.Cook until the lentils are tender.
4.Top with parsley and Parmesan before serving.

Nutrition value per serving:

Calories: 258 kcal, Carbs: 34 g, Fat: 6 g, Protein: 14 g
3. Creamy Broccoli Soup
Prep Time: 10 minutes/ Cook Time: 25 minutes/ Serves: 6

Ingredients:
3 Cups Chicken Broth
8 Cups Broccoli Florets
3 Tablespoons Flour
2 Cups Milk
3 Tablespoons Butter
1 Onion (Chopped)
1 Stalk Celery (Chopped)
Ground Black Pepper
Directions:
1.Sauté onion and celery in butter until tender. Add broccoli and broth,
simmering for 10 minutes.
2.Puree the soup and pour into a pot.
3.Stir flour and milk in a saucepan with butter until thick.
4.Add the soup to the saucepan and season.
Nutrition value per serving:
Calories: 207 kcal, Carbs: 17 g, Fat: 12 g, Protein: 9 g

14.
Moong Daal
Prep Time: 15 minutes/ Cook Time: 30 minutes/ Serves: 6
Ingredients:
2-1/2 Cups Moong Dal (Rinsed)
1/2 Teaspoon Ginger Root (Grated)
1 Teaspoon Jalapeno (Diced)
1/2 Cup Tomatoes (Diced)
3 Teaspoons Lemon Juice
1/2 Teaspoon Ground Turmeric
2 Teaspoons Vegetable Oil
1 Teaspoon Cumin Seed
1 Pinch Asafoetida
1/2 Dried Red Chili Pepper
2 Cloves Garlic (Chopped)
1/4 Cup Cilantro (Chopped)
2-1/2 Cups Water
Salt
Directions:
1.Soak daal for 30 minutes before boiling in water with salt until thick.
2.Add ginger, jalapeno, tomato, lemon juice, and turmeric.
3.Heat cumin seed and red Chile pepper in a pan before adding asafoetida
powder and garlic.
4.Mix with split peas and serve with cilantro.
Nutrition value per serving:
Calories: 330 kcal, Carbs: 57 g, Fat: 3 g, Protein: 21 g

5. Butternut Squash Soup with Almond Butter

Prep Time: 15 minutes/ Cook Time: 60 minutes/ Serves: 4
Ingredients:
1 Butternut Squash (cut, seeded, baked)
1 Tbsp. Pumpkin Seeds
4 Cups Vegetable Stock
2 Large Onions (Diced)
2 Tbsp. Almond Butter
1/2 Tsp Cayenne Pepper
1/2 Tsp Turmeric
1/2 Tsp Cumin
2 Garlic Cloves (Diced)
Directions:
1.Cook onion and garlic in water for 5 minutes.
2.Add everything else and cook for 5 minutes
3.Blend the mixture.
4.Serve with cumin seeds.
Nutrition value per serving:
Calories: 168 kcal, Carbs: 18 g, Fat: 10 g, Protein: 4 g

16.
Sweet Potato Lentil Soup
Prep Time: 20 minutes/ Cook Time: 50 minutes/ Serves: 6
Ingredients:
2 large sweet potatoes (peeled, chopped)
3 large carrots (peeled, chopped)
1 apple (peeled, cored, chopped)
4 cups vegetable broth
1/2 cup red lentils
1/2 teaspoon fresh ginger (minced)
1 onion (chopped)
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon paprika
1/4 cup butter
Plain yogurt
1 teaspoon salt
1/2 teaspoon ground black pepper
Directions:
1.Cook sweet potatoes, carrots, apple, and onion in a pot with butter.
2.Add apples and vegetables, cooking for 10 minutes.
3.Add remaining ingredients and cook for 30 more minutes.
4.Puree the mixture.
5.Return the puree into the pot and simmer, adding water if needed.
6.Serve with yogurt.
Nutrition value per serving:
Calories: 322 kcal, Carbs: 52.9 g, Fat: 9 g, Protein: 9 g

7. Ribollita
Prep Time: 45 minutes/ Cook Time: 195 minutes/ Serves: 12

Ingredients:
2 Cups Dry Cannellini Beans (Rinsed)
32 Ounce Chicken Broth
1 Bunch Swiss Chard (Trimmed, Chopped)
1 Bunch Kale (Trimmed, Chopped)
14.5 Ounce Tomatoes (Diced)
12-1/2 Inch-Thick Slices French Bread (Toasted)
3 Carrots (Peeled, Sliced)
3 Large Stalks Celery (Chopped)
2 Potatoes (Peeled, Cut)
1-1/2 Cups Cabbage (Chopped)
5 Cloves Garlic (Minced)
4 Sage Leaves
2 Bay Leaves
2 Onions (Diced)
1/2 Cup Olive Oil
4 Cups Water
Salt
Ground Black Pepper
Grated Parmesan Cheese
Directions:
1.Boil beans in water for 5 minutes and cool for 70 minutes.
2.Boil beans, garlic, sage leaves, bay leaves, and salt in chicken broth until
tender.
3.Discard the leaves from half of the mixture.
4.Blend the remaining until smooth. Set aside.
5.Cook onions in oil, adding carrots, potatoes, cabbage, celery, Swiss
chard, and kale, tomatoes, and seasoning for 20 minutes.
6.Add the pureed bean and cook for 40 minutes before adding the
remaining mixture.
7.Add toasted bread slices. Heat the soup for 20 minutes.
8.Serve with Parmesan cheese and olive oil.
Nutrition value per serving:
Calories: 418 kcal, Carbs: 41.8 g, Fat: 22 g, Protein: 14 g

18.
Thai Winter Vegetable Soup
Prep Time: 60 minutes/ Cook Time: 6 hours/ Serves: 6
Ingredients:
4 Large Sweet Potatoes (Peeled, Cut)
3 Red Bell Peppers (Quartered, Seeded)
14 Ounce Peeled Italian Plum Tomatoes
3 Carrots (Peeled, Chopped)
14 Ounce Coconut Milk
2 Large Onions (Peeled, Quartered)
3 Cloves Garlic (Peeled, Chopped)
1 Piece Ginger (Peeled, Grated)
1 Teaspoon Cumin
4 Tablespoons Cilantro (Chopped)
1/2 Of Lemon Juice
1 Lime Juice
2 Stalks Lemongrass (Split)
Salt
Ground Black Pepper
Optional: 1 Green Chili Pepper (Chopped)
Directions:
1.Cook the vegetables with ginger and chili before pouring in coconut milk.
2.Stir in cilantro, cumin, lemon juice, and seasoning, cooking for 6 hours.
3.Remove lemongrass and blend until thick.
4.Add lime juice, seasoning and cilantro to serve.
Nutrition value per serving:
Calories: 468 kcal, Carbs: 81 g, Fat: 15 g, Protein: 8.5 g

9. Sunny Lentil Soup

Prep Time: 15 minutes/ Cook Time: 25 minutes/ Serves: 4
Ingredients:
3/4 Cup Red Lentils
2 Tablespoons Shredded Sweetened Coconut
15 Ounce Petite Tomatoes Juice
1/3 Cup Green Bell Pepper (Chopped)
1/3 Cup Red Bell Pepper (Chopped)
1/2 Teaspoon Dried Tarragon
1/4 Teaspoon Curry Powder
1 Tablespoon Olive Oil
1/3 Cup Onion (Chopped)
1 Tablespoon Garlic (Minced)
Water
Salt
Ground Black Pepper
Directions:
1.Cook the peppers with garlic, tarragon, curry powder, and seasoning until
soft.
2.Add tomatoes, lentils, and coconut, and then mix.
3.Simmer until lentils are tender and serve.
Nutrition value per serving:
Calories: 201 kcal, Carbs: 28 g, Fat: 5 g, Protein: 11 g

20.
Yellow Split Pea Soup with Rosemary
Prep Time: 20 minutes/ Cook Time: 75 minutes/ Serves: 6
Ingredients:
1-1/2 Cups Green Split Peas
6 Slices Bacon
1 Leek (Thinly Sliced)
1 Large Carrot (Chopped)
1 Small Onion (Chopped)
2 Cloves Garlic (Minced)
10 Ounce Chicken Broth
1 Teaspoon Fresh Rosemary (Chopped)
2 Bay Leaves
Directions:
1.Cook bacon heat until crisp.
2.Add onion, leek, carrot, and garlic, cooking until soft.
3Pour the broth and add split peas, bay leaves, and rosemary to boil.
4.Simmer until the peas are cooked.
Nutrition value per serving:
Calories: 253 kcal, Carbs: 35.5 g, Fat: 5 g, Protein: 17 g
 2.4. Smoothies, Beverages, and Brunch
. Berry Smoothie
Prep time: 5 minutes/ Serves: 2

Ingredients:
300ml Cups Apple
1 Banana
350g Frozen Berries
170g Sour Yoghurt
1 Tbsp. Honey
Berries
Directions:
1. Mix everything in a blender except the berries until smooth.
2. Garnish with fresh berries.
Nutrition per serving:
Calories: 221kcal, carbohydrates: 52g, Protein: 6g, Fat: 1g

. Pineapple Turmeric Smoothie

Prep time: 5 minutes/ Serves: 2
Ingredients:
1 Banana
400g Frozen Pineapple
1/4 Cup Coconut Milk
1/4 Tbsp. Turmeric Powder
Directions:
1.Blend everything.
2.Garnish with lemon zest.
Nutrition value per serving:
Calories: 327 kcal, carbs: 48 g, Fat: 14 g, Protein: 2 g.

. Wildberry Smoothie
Prep time: 5 minutes/ Serves: 2

Ingredients:
350g Frozen Wild Berries
200g Sour Yoghurt
1 tbsp. Brown Sugar
4/5 Ice Cubes
Directions:
1.Blend everything.
2.Serve with berries.
Nutrition value per serving:
 Calories: 334 kcal, carbs: 34 g, Fat: 4.3 g, Protein: 1.2 g.

4. Strawberry Smoothie
Prep time: 5 minutes/ Serves: 2

Ingredients:
300ml Sour Yoghurt
200g Frozen Strawberries
1 Banana
2 Tbsp. Brown Sugar
3 Strawberries
Directions:
1.Blend everything.
2.Serve with strawberries.
Nutrition value per serving:
Calories: 371 kcal, carbs: 51 g, Fat: 4.2 g, Protein: 1.4 g.

. Avocado Smoothie
Prep time: 5 minutes/ Serves: 2
Ingredients
1 Large Avocado (Peeled)
1 Cup Golden Milk
1/8 Tbsp. Vanilla Extract
2 Tbsp. Maple Syrup
Salt
Directions:
1.Blend everything.
2.Add ice cubes.
Nutrition value per serving:
Calories: 323.2 kcal, carbs: 29.2 g, Fat: 25.1 g, Protein: 5.1 g.

. Apple Smoothie
Prep time: 5 minutes/ Serves: 2

Ingredients
2 Cup Apple (Chopped)
200ml Sour Yoghurt
1/2 Cup Frozen Banana (Chopped)
1 Tbsp. Maple Syrup
1/8 Tbsp. Cinnamon Powder
3/4 Ice Cubes
Mint Leaves
Directions:
1.Blend everything.
2.Add ice cubes.
Nutrition value per serving:
Calories: 305 kcal, carbs: 53 g, Fat: 2 g, Protein: 6 g.

. Papaya Smoothie
Prep time: 5 minutes/ Serves: 2

Ingredients:
250ml Golden Milk
200gm Ripe Papaya Puree
1/8 Tbsp. Cinnamon Powder
1 Cup Frozen Banana (Chopped)
1 Cup Plain Yoghurt
1 Tbsp. Lemon Juice
Directions
1. Blend everything and serve.
Nutrition value per serving:
Calories: 224.5 kcal, carbs: 33.7 g, Fat: 7.7g, Protein: 6.9 g.

. Kiwi Smoothie
Prep time: 5 minutes/ Serves: 2
Ingredients
300g Peeled Frozen Kiwi Fruit
1 Cup Frozen Chopped Mango
300ml Apple Juice
1 Banana
1 Kiwi
Directions:
1.Blend everything.
2.Garnish with kiwi
Nutrition value per serving:
Calories: 285 kcal, carbs: 51 g, Fat: 9 g, Protein: 6 g.

9.
Coconut Turmeric Smoothie
Prep time: 5 minutes/ Serves: 2

Ingredients:
1 Cup Banana (Chopped)
1 Cup Apple (Chopped)
1 Cup Frozen Mango (Chopped)
1 Tbsp. Turmeric Powder
1/4 Ginger Powder
200ml Coconut Milk
1-Cup Ice Cubes
Directions:
1. Blend everything and serve.
Nutrition value per serving:
Calories: 280 kcal, carbs: 34 g, Fat: 8g, Protein: 2 g.

0. Turmeric Almond Smoothie

Prep time: 5 minutes/ Serves: 2

Ingredients:
250ml Golden Milk
200ml Almond Milk
1/4 tbsp. Turmeric Powder
1/4 tbsp. Cinnamon Powder
1/2 tbsp. Vanilla Extract
2 Cups Chopped Banana
1 tbsp. Brown Sugar
1 Cup Ice Cubes
Directions:
1.Blend everything and serve.
Nutrition value per serving:
Calories: 245 kcal, carbs: 43.6 g, Fat: 7.1 g, Protein: 5.5 g.

1. Green Smoothie
Prep time: 5 minutes/ Serves: 2

Ingredients:
250ml Almond Milk
100gm Frozen Spinach
1 Ripe Banana
1-Cup Ice Cube
1-Cup Chopped Frozen Green Apple
Directions:
1.Blend and serve with fruits.
Nutrition value per serving:
Calories: 198 kcal, carbs: 44 g, Fat: 1 g, Protein: 4 g.

12
. Chickpea Dip
Prep time: 10 min /Cooking time 16 min /Serves: 2

Ingredients
1 Cup Chickpea
2 Tbsp. Mayonnaise
1/2 Tbsp. Lemon Juice
1/4 Cup Red Pepper
Black Pepper
1/8 Tbsp. Paprika
2 Cucumbers
1 Yellow Capsicum
Directions:
1. Mash chickpea and add the remaining ingredients except for cucumber.
2. Serve with cucumber.
Nutrition value per serving:
Calories: 189 kcal, carbs: 18 g, Fat: 2 g, Protein: 6 g.

3. Kidney Bean Chili

Prep time: 5 minutes/ Cook time: 24 minutes / Serves: 3

Ingredients
1 Tbsp. Extra Virgin Olive Oil
1/4 Cup Chopped Onion
200gm Ground Beef
2 Tbsp. Chilli Powder.
1 Tbsp. Coriander Powder
1 Tbsp. Garlic Powder
1 Tbsp. Sugar
500ml Beef Broth
400ml Diced Tomato
400ml Soaked Red Kidney
100ml Tomato Sauce
Green Chilli
Salt
Directions:
Directions:

1. Shallow fry onions in a big pot before adding meat and spices.
2. Add the broth, tomato sauce, and diced tomatoes.
3. Cook for 20-30 minutes.
4. Garnish with green chili.
Nutrition value per serving:
Calories: 334 kcal, carbs: 34 g, Fat: 11 g, Protein: 25 g.

4. Vegetable Lentil Pie

Prep time: 10 minutes/ Cook time: 10-15 minutes/ Serves: 5

Ingredients
3 Tablespoon Olive Oil
1/2 Cup Chopped Onion
1/2 Cup Chopped Carrot
3/4 Garlic Cloves
125g Dried Red Lentils
1 Tbsp Tomato Paste
400ml Vegetable Stock
1 Bay Leaf
6 Tbsp Heavy Cream
100g Spinach
100g Potato
100g Unsalted Butter
1/4 Cup Milk
2 Egg Yolks
140g Grated Cheddar
Directions:
1.Sautee the vegetables and meat for 8-10 minutes.
2.In a pan, add the fillings and top with cheese.
3.Bake for 10 minutes.
4.Serve with garlic toast.
Nutrition value per serving:
Calories: 560 kcal, carbs: 54 g, Fat: 29 g, Protein: 27 g.

5. Tex Mex Quinoa

Prep time: 30 minutes/ Cook time: 45 minutes/ Serves: 3

Ingredients
1 tsp. Olive oil
1/4 tbsp. garlic powder
1/4 cup onion (chopped)
2 cups quinoa (cooked)
1/2 cup tomato
300ml vegetable broth
1/4 tsp. Cinnamon powder
1 cup corn kernels
400ml soaked black beans
1 tsp. Lemon juice
Salt
Black pepper
Directions:
1.Shallow fry the chopped onions and mix all the spices.
2.Add quinoa and broth, cooking for 20-25 minutes.
3.Add black beans and corn kernels.
4.Boil for 10-12 minutes.
5.Garnish with lemon juice.
Nutrition value per serving:
Calories: 200 kcal, carbs: 17 g, Fat: 14 g, Protein: 4 g.

16
. Fancy Guacamole
Prep time: 10 minutes/ Serves: 3

Ingredients:
2 Ripe Avocados
1/4 Cup Onion (Chopped)
1/4 Cup Tomatoes (Chopped)
1 Jalapeno
3 Roasted Garlic Cloves
1 Tsp. Lime Juice
Salt
Directions:
1.Mash the avocado and mix all the ingredients.
Nutrition value per serving:
Calories: 184.3 kcal, carbs: 12.3 g, Fat: 2.2 g, Protein: 2.5 g.
7. Artichoke Ricotta Flatbread
Prep time: 10 minutes/ Cook time: 10 minutes/ Serves: 4

Ingredients:
230gm Pizza Dough
50g Ricotta Cheese
1/4 Cup Chopped Basil Leaves
1 Tsp. Brown Sugar
230gm Marinated Artichokes
1 Cup Chopped Arugula
50g Parmesan Cheese
Salt
Lemon vinaigrette
6 Tsp. Extra Virgin Olive Oil
Lemon juice
Salt
Directions
1.Preheat the oven to 200C
2.Create a soft dough. Make a thin pizza crust and bake for 8-10 minutes.
3.Create the filling by mixing all ricotta cheese, parmesan, and all the other
ingredients.
4.Serve with lemon vinaigrette.
Nutrition value per serving:
Calories: 551 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

18
. Sweet Potatoes With Lentils
Prep time: 10 minutes/ Cook time: 35 minutes/ Serves: 2

Ingredients:
3 Tbsp. Olive Oil
1/2 Cup Red Chopped Onion
100g Dried Lentil
1-Tbsp. Curry Powder
1/2 Diced Carrots
1/2 Tsp Ground Turmeric
200ml Vegetable Broth
100ml Almond Milk
1 Cup Sweet Potatoes
1 Tsp. Ginger Powder
1 Tsp. Garlic Powder
Salt
Black Pepper Powder
Directions:
1. Shallow-fry all the vegetables, spices and lentil.
2. Add vegetable broth and almond milk
3. Boil for 25 minutes.
4. Garnish with onion.
Nutrition value per serving:
Calories: 327 kcal, carbs: 43 g, Fat: 12 g, Protein: 13 g.

9. Lemon Chicken With Cucumber

Prep time: 40 minutes/ Cook: 20 minutes/ Serves: 2
Ingredients:
2 Chicken Breasts
1/4 Cup Lemon Juice
1/4 Cup Olive Oil
2 Tbsp. Garlic Powder
1/4 Cup Chopped Onion
Avocado
Salt
Black Pepper Powder
Directions:
1.Preheat the oven on 200C.
2.Marinate the chicken with all the spices for 30 minutes.
3.Sauté the vegetables in olive oil.
4.Bake the chicken for 20 minutes
5.Serve with lemon juice and vegetables.
Nutrition value per serving:
Calories: 810 kcal, carbs: 68.4 g, Fat: 42.2 g, Protein: 37.8 g.

20
. Fish Taco Bowls With Cauliflower Rice

Prep time: 20 minutes/ Cook: 10 minutes/ Serves: 4

Ingredients:
Fish Grill
1 tsp. Garlic paste
1/2 tsp. Chilli powder
500g Mahi-mahi fillet
1-tsp. Cumin powder
Salt
Black pepper
Cauliflower rice
Dry cauliflower
2-tbsp. lemon juice
Mango salsa
1/2 Cup Sliced Mango
1/4 Cup Red Onion
2-Tbsp. Lime Juice
Salt
Directions:
1.Marinate your fish fillets with all the ingredients of the fish grill.
2.Grill the fillets until cooked.
3.Break apart the cauliflower in a food processor and remove the excess
water from the mixture, adding lemon juice.
4.Add the Mango Salsa ingredients in a bowl.
5.Serve together.
Nutrition value per serving:
Calories: 486 kcal, carbs: 49 g, Fat: 17 g, Protein: 40 g.
 2.5. Meat, Poultry, and Seafood
. Slow Roasted Persian Lamb
Prep Time: 10 minutes/ Cook Time: 50 minutes/ Serves: 8

Ingredients:
1 Shoulder Of Lamb
4 Tbsp. Pomegranate Molasses
1 Tsp Ground Cumin
2 Garlic Cloves (Minced)
1 Onion (Chopped)
1 Tbsp. Olive Oil
Lemon juice
Directions:
1.Heat oven to 160 C/140 C.
2.Mix molasses with cumin, olive oil, lemon juice, and garlic.
3.Place the lamb on top of onions in the casserole dish and pour the glaze.
4.Cover it with a lid with water underneath and roast for 3 hours.
5.Pour out the juice and remove fat from it.
6.Cut out the lamb and serve with the sauce.
Nutrition value per serving:
Calories: 415 kcal, Carbs: 11 g, Fat: 29 g, Protein: 28 g

2.
Aromatic Lamb & Apricot Hot Pot
Prep Time: 30 minutes/ Cook Time: 80 minutes/ Serves: 4
Ingredients:
750g Lean Lamb (Diced)
2 Tsp Cornflour
150g Apricots (soaked)
1/4 Cup Flaked Almonds
1 Tbsp. Olive Oil
2 Onions (Finely Chopped)
1 Cup Boiling Water
1 Tbsp. Flour
1 Tsp Cinnamon
1 Tsp Coriander
1 Tsp Cumin
Coriander Leaves
Salt, Pepper
Directions:
1.Preheat oven to 180 C.
2.Combine flour, seasoning, and spices to lamb.
3.Transfer to casserole dish with apricots and boiling water.
4.Stir and then bake for 1 hour.
5.Make a paste with cornflour and water, and add to 6.casserole.
7.Serve with almonds and coriander.
Nutrition value per serving:
Calories: 234 kcal, Carbs: 19 g, Fat: 23 g, Protein: 43 g

. Stir-Fried Garlic Chili Beef

Prep Time: 5 minutes/ Cook Time: 10 minutes/ Serves: 2
Ingredients:
200g Beef Fillet (Sliced)
150g Gai Lan (Cut)
1 Medium Red Chilli (Seeded, Chopped)
1 Tbsp. Sesame Oil
4 Large Garlic Cloves (Chopped)
Soy Sauce
Toasted Sesame Oil
Chinese Five-Spice
Directions:
1.Season the beef with soy sauce and spices.
2.Stir-fry garlic in sesame oil before adding the beef.
3.Add the gai lan and chili, frying until wilted.
4.Serve with drizzles of light soy sauce, salt, and sesame oil.
Nutrition value per serving:
Calories: 192 kcal, Carbs: 2 g, Fat: 8 g, Protein: 29 g

4.
Middle Eastern Beef Tagine
Prep Time: 15 minutes/ Cook Time: 90 minutes/ Serves: 8
Ingredients:
1kg stewing steak (trimmed)
400g can chickpeas
1-1/2 cups beef stock
1 cinnamon stick
1 tsp ground cumin
1 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground coriander
1/4 cup pitted prunes
1/4 cup slivered almonds.
1 lemon peel
3 tbsp. olive oil
1 large onion (chopped)
4 cloves garlic (chopped)
Coriander
Directions:
1.Sauté onion with garlic and spices for a minute.
2.Add meat, stock, cinnamon and lemon peel, cooking for 1.25 hours at
160C.
3.Add the prunes, cooking for 30 more minutes.
4.Serve with coriander and almonds.
Nutrition value per serving:
Calories: 390 kcal, Carbs: 4 g, Fat: 25 g, Protein: 37 g

. Beef, Bean & Broccoli Stir Fry

Prep Time: 15 minutes/ Cook Time: 20 minutes/ Serves: 6
Ingredients:
600g lean fatless sirloin steak (sliced)
400g kidney beans
1-1/2 cups broccoli
1 cup zucchini (cut)
1 cup button mushrooms (sliced)
1/3 cup cooking wine
1/2 cup chicken broth
1 cup bamboo shoots
1 tsp ginger (grated)
1/2 tsp red pepper flakes
2 tbsp. soy sauce
3 tbsp. olive oil
1 tbsp. garlic (crushed)
1 tbsp. sesame seeds
Directions:
1.Cook beef in oil until browned.
2.Add cooking wine, broccoli, garlic, ginger, and mix.
3.Add remaining ingredients and cool for 3 more minutes.
4.Season and serve with sesame seeds on top.
Nutrition value per serving:
Calories: 230 kcal, Carbs: 28 g, Fat: 7 g, Protein: 13 g

6.
Curry Chicken Salad
Prep Time: 15 minutes/ Cook Time: 30 minutes/ Serves: 4

Ingredients:
600g Chicken Breast (Baked, Cubed)
1/2 Medium Apple (Diced)
1/2 Cup Low Fat Mayonnaise
1/2 Cup Diced Celery
1/4 Cup Diced Onion
1/2 Tsp Turmeric
2-1/2 Tsp Curry Powder
Salt, Pepper
Lettuce Leaves
Directions:
1.Mix all ingredients, and refrigerate for 30 minutes.
2.Serve on a bed of lettuces.
Nutrition value per serving:
Calories: 410 kcal, Carbs: 1 g, Fat: 25 g, Protein: 33 g

. Hearty Turkey Stew

Prep Time: 30 minutes/ Cook Time: 30 minutes/ Serves: 4

Ingredients:
450g cooked turkey
2 cups zucchini (chopped)
2 cups celery (chopped)
1 cup capsicum (chopped)
1 tsp cumin seed
2 cups tomatoes (diced)
4 cups cooked kidney beans
2 cups vegetable broth
1 tsp brown sugar
1 tbsp. olive oil
1 cup chopped onion
2 tsp chopped fresh garlic
Optional: Chilli powder
Directions:
1.Preheat the oven to 220C
2.Roast zucchini in a dish for 8-10 minutes.
3.Add onions and olive oil, sautéing until browned.
4.Add celery, peppers, garlic, turkey, cumin, chili powder and simmer.
5.Toss the tomatoes, kidney beans, broth, brown sugar and simmer for 15
minutes.
6.Serve in bowls.
Nutrition value per serving:
Calories: 278 kcal, Carbs: 10 g, Fat: 5 g, Protein: 26 g

8.
Grilled Indian Chicken
Prep Time: 15 minutes/ Cook Time: 240 minutes/ Serves: 6

Ingredients:
1 Whole Chicken (Cut)
1/4 Cup Yoghurt
1 Tsp Ground Ginger
2 Tbsp. Crushed Garlic
2 Tsp Ground Turmeric
Directions:
1.Marinate the chicken with all the ingredients for 3 hours.
2.Preheat oven at 180 C.
3.Cook the chicken until it starts to burn.
4.Serve with lime, rice, and seasonal vegetables.
Nutrition value per serving:
Calories: 294 kcal, Carbs: 0 g, Fat: 9.5 g, Protein: 49 g
. Herb and Orange Chicken
Prep Time: 30 minutes/ Cook Time: 20 minutes/ Serves: 4

Ingredients:
2 Chicken Breasts (Cut Or Whole)
1 Tbsp. Honey
1 Orange (Juiced)
2 Sprigs Parsley (Chopped)
2 Cloves Garlic (Crushed)
6 Chives (Chopped)
3 Oregano Leaves (Chopped)
18 Leaves Basil (Chopped)
Directions:
1.Marinate chicken with all ingredients overnight.
2.Cook the chicken properly and serve with a salad.
Nutrition value per serving:
Calories: 178 kcal, Carbs: 10 g, Fat: 3 g, Protein: 26 g

10
. South-Western Chicken Salad
Prep Time: 50 minutes/ Cook Time: 10 minutes/ Serves: 4
Ingredients:
2 cups cooked chicken breast (diced)
2 cups cooked brown rice
1/2 ripe avocado (peeled, pitted, diced)
2 cups tomato (diced)
1/2 red capsicum
1/2 cup onion (diced)
1 tsp cumin
1/2 tsp turmeric
1 tbsp. olive oil
2 tbsp. lime juice
1/2 cup coriander leaves (chopped)
Directions:
1.Mix the chicken with rice and all the vegetables.
2.Heat turmeric and cumin in a pan until fragrant.
3.Transfer to a small bowl, and add oil and lime juice.
4.Pour the liquid over chicken.
Nutrition value per serving:
Calories: 550 kcal, Carbs: 40 g, Fat: 14 g, Protein: 31 g

1. Persian Pomegranate Chicken Stew

Prep Time: 25 minutes/ Cook Time: 200 minutes/ Serves: 8
Ingredients:
1kg Boneless, Skinless Chicken Breasts (Cut)
Pomegranate Seeds
1/2 Cup Of Pomegranate Molasses
2 Cups Shelled Walnuts (Chopped)
1 Large Onion (Peeled, Chopped)
3 Tbsp. Sugar
1/4 Tsp Turmeric
Dash Of Cinnamon
2/4 Cups Water
4 Tbsp. Olive Oil
Salt, Pepper
Directions:
1.Sauté walnuts in oil before adding pomegranate molasses and water,
simmering for 40 minutes.
2.In another pot, sauté onions in oil and stir in the turmeric.
3.Place chicken into the pot, season and cook until brown.
4.Add the pomegranate mixture into the pot to boil for two hours.
5.Stir in sugar to taste.
6.Serve with pomegranate seeds.
Nutrition value per serving:
Calories: 250 kcal, Carbs: 7 g, Fat: 16 g, Protein: 42 g

12
. Chicken and White Bean Medley
Prep Time: 30 minutes/ Cook Time: 10 minutes/ Serves: 6
Ingredients:
2 Cups Boneless, Skinless Rotisserie Chicken (Chopped)
800g Cannellini Beans
1 Cup Fresh Tomato (Seeded, Chopped)
1/2 Cup Celery (Diced)
1/2 Cup Red Onion (Sliced)
2 Garlic Cloves (Minced)
2-Tsp Dijon Mustard
1/2 Tsp Vinaigrette Dressing
2-Tbsp. Olive Oil
1/4 Cup Red Wine Vinegar
1-Tbsp. Lemon Juice
Head Of Romaine Lettuce
Italian Seasoning
Salt, Pepper
1/2 Cup Basil (Chopped)
Directions:
1.Combine chicken, beans, celery, tomato and onion in a bowl.
2.Whisk lemon juice with mustard, garlic, and seasonings, adding olive oil
for consistency.
3.Drizzle the dressing over chicken.
4.Serve over lettuce with basil.
Nutrition value per serving:
Calories: 250 kcal, Carbs: 23g, Fat: 8g, Protein: 20g

3. Three-Bean Chilli with Chicken and Corn

Prep Time: 15 minutes/ Cook Time: 50 minutes/ Serves: 8
Ingredients:
3 Cups Cooked Chicken (Diced)
4 Cups Cooked Brown Rice
1 Large Red Capsicum (Seeded And Chopped)
400g Of Kidney Beans
400g Of Red And White Butter Beans
400g Of Black Beans Or Chickpeas
1 Cup Corn Kernels
2 Cups Tomatoes (Crushed)
1 Tbsp. Tomato Paste
2 Tbsp. Olive Oil
2 Cups Onion (Chopped)
2 Garlic Cloves, (Chopped)
2 Tbsp. Chilli Powder
1 Tbsp. Ground Cumin
1 Tsp Dried Oregano
1/2 Tsp. Cinnamon (Optional)
1/4 Tsp. Cayenne Pepper
Salt And Ground Black Pepper
Directions:
1.Sauté onion, garlic and bell pepper in oil for 4 minutes.
2.Add all the spices along with beans, tomatoes, corn, and tomato juice.
Season and simmer for 45 minutes.
3.Add turkey, cook until heated and serve.
Nutrition value per serving:
Calories: 435kcal, Carbs: 62g, Fat: 8g, Protein: 29g

14
. Baked Fish Fillets
Prep Time: 15 minutes/ Cook Time: 100 minutes/ Serves: 5
Ingredients:
5 Firm Gurnard, Cod Or Terakihi Fillets (Rinsed And Dried)
1 Egg (Beaten)
Baby Potatoes (Boiled)
2 Cups Broccoli (Steamed)
2 Tbsp. Plain Non-Fat Yoghurt
1 Tsp Ginger-Garlic Paste
2 Tbsp. Tandoori Masala Paste
1/2 Red Onion (Thinly Sliced)
2 Tsp Tomatoes (Pureed)
1 Tsp Soy Sauce
1 Tsp White Vinegar
5 Tbsp. Lemon Juice
1 Lemon (Cut)
2 Tbsp. Ground Coriander
2 Tbsp. Ground Cumin
1 Tsp Ground Turmeric
2 Tbsp. Olive Oil
2 Tsp Fresh Coriander For Garnish (Chopped)
Salt, Ground Black Pepper
Directions:
1.Mix the yogurt, ginger-garlic paste, tomato puree, tandoori paste, soy
sauce, vinegar, lemon juice, egg with the spices.
2.Marinate fish fillets in the mixture and refrigerate for an hour.
3.Preheat oven to 200 C
4.Place the fish in a greased baking dish, drizzling olive oil.
5.Bake for 30-40 minutes.
6.Serve fish with coriander, onions, lemon wedges, broccoli, and boiled
potatoes.
Nutrition value per serving:
Calories: 436kcal, Carbs:1g, Fat: 12g, Protein: 21g

5. Herbed Fish Fillets

Prep Time: 5 minutes/ Cook Time: 25 minutes/ Serves: 2

Ingredients:
2 large fillets of gurnard, terakihi, snapper or salmon
2 tbsp. olive oil
1 tbsp. garlic (minced)
1 tbsp. fresh parsley
1 tbsp. thyme
1 tbsp. tarragon
Directions:
1.Drizzle olive oil on a lined baking dish and place the fish fillets.
2.Combine parsley, thyme, tarragon, garlic, and olive oil.
3.Spread over the fillets and bake for 20 minutes at 200°C.
4.Serve with garden beans.
Nutrition value per serving:
Calories: 230kcal, Fat: 9g, Protein: 35g

16
. New Zealand Seafood Stew

Prep Time: 30 minutes/ Cook Time: 40 minutes/ Serves: 6

Ingredients:
1 kg firm salmon, snapper, trevally, scallops fillets (cut)
12 large tiger prawns
12 mussels (steamed open)
12 tuatuas (steamed open)
700 mL fish stock
500 g mushrooms (sliced)
1 red capsicum (diced)
1 green capsicum (diced)
4 tomatoes (chopped)
18 cherry tomatoes
140 g tomato paste
2 carrots (scrubbed, diced)
2 stalks celery or 2 zucchinis (washed, diced)
2 onions (chopped)
8 cloves garlic paste
1 tbsp. olive oil
1 cup red wine
1/2 cup parsley (chopped)
1/2 cup fresh basil and oregano (chopped)
Directions:
1.Sauté carrot, celery, and onion for 10 minutes.
2.Add garlic and mushrooms, cooking for 5 minutes.
3.Add tomato paste and wine, reducing it to half.
4.Pour tomatoes and stock, simmering for 20 minutes.
5.Add remaining ingredients while stirring gently.
6.Season and serve.
Nutrition value per serving:
Calories: 330kcal, Carbs: 9.6g, Fat: 4.6g, Protein: 55g
7. Seafood Paella
Prep Time: 25 minutes/ Cook Time: 4 minutes/ Serves: 4

Ingredients:
12 mussels (scrubbed and beardless)
200 g snapper, terakihi, shrimps or salmon fillet
400 g squid (cleaned and prepared sliced)
4 cups fish stock (reduced)
1/2 tsp paprika
1/2 tsp turmeric
2 large red capsicums (seeded and chopped)
1-1/4 cups basmati rice
220 g tomatoes (chopped)
150 g frozen peas
2 tbsp. olive oil
2 large garlic cloves (crushed)
1 large onion (finely chopped)
3 tbsp. finely chopped parsley to garnish
Pepper to taste
Directions:
1.Boil the stock.
2.Fry the fish in a pan until browned.
3.Sauté garlic, onion, and paprika in another pan for 2 minutes, adding red
capsicum to cook for 3 more minutes.
4.Add rice to the stock and boil for 5 minutes.
5.Stir in the rice mixture with tomatoes, peas, and fish. Place mussels on
the top, letting it simmer for 5 minutes.
6.Add the squid, simmering for another 15 minutes.
7.Season and sprinkle parsley to serve.
Nutrition value per serving:
Calories: 425 kcal, Carbs: 42 g, Fat: 2 g, Protein: 35 g

18
. Summery Scallops
Prep Time: 10 minutes/ Cook Time: 15 minutes/ Serves: 4

Ingredients:
500 g scallops
10 - 12 sun-dried tomatoes (sliced)
3/4cup white wine
1 large red capsicum
2 cloves garlic
4 tbsp. olive oil
4 spring onions (chopped)
3 tbsp. fresh coriander (chopped)
3 tbsp. torn basil leaves
Ground black pepper
Directions:
1.Simmer sundried tomatoes with wine in a saucepan for 2 - 3 minutes and
then set it aside.
2.Grill capsicums at a high temperature until the skin blisters. Leave to cool
and then run it under cold water to remove the skin. Cut the flesh into thin
strips.
3.Peel garlic and make a paste by mashing with some salt.
4.Cook scallops with oil in a frying pan.
5.Add remaining ingredients and season.
6.Simmer and serve with a salad.
Nutrition value per serving:
Calories: 329 kcal, Carbs: 9 g, Fat: 18 g, Protein: 26 g

9. Tasty Tuna & Bean Salad

Prep Time: 10 minutes/ Cook Time: 35 minutes/ Serves: 4

Ingredients:
300g Tuna
1/2 Cup Chickpeas
100 G Cannellini Beans
1 Dozen Kalamata Olives (Pitted)
1/4 Cup Red Capsicum (Chopped)
1/4 Cup Natural Rice Vinegar
2 Tbsp. Olive Oil
3 Cloves Garlic (Minced)
1/2 Medium Red Onion (Sliced)
2 Tbsp. Fresh Mint (Chopped)
2 Tbsp. Fresh Italian Parsley(Chopped)
Salt, Ground Black Pepper
Directions:
1.Mix oil, garlic, vinegar, salt, and pepper to make the dressing.
2.Combine beans with olives, mint, parsley, and onion.
3.Add tuna, coating with dressing.
4.Add capsicum and combine it all before refrigerating overnight.
5.Serve and enjoy.
Nutrition value per serving:
Calories: 310 kcal, Carbs: 20 g, Fat: 13 g, Protein: 26 g
 20
. Grilled Salmon & Zucchini
Prep Time: 30 minutes/ Cook Time: 15 minutes/ Serves: 4

Ingredients:
600 g salmon fillet (skinned, cut)
1/3 cup almonds (toasted and sliced)
1/4 cup red capsicums (chopped and roasted)
1/4 cup halved cherry tomatoes
1/4 cup mushrooms (sliced)
1 small clove garlic
1 tsp paprika
1 tbsp. olive oil
1 tbsp. sherry vinegar
2 medium zucchini (halved)
1/2 tbsp. additional olive oil
1 tbsp. fresh parsley, for garnish (chopped)
1/2 tsp salt (divided)
1/2 tsp freshly ground pepper
Directions:
1.Preheat the grill.
2.Blend almonds, tomatoes, garlic, peppers, olive oil, vinegar, paprika, and
seasoning until smooth.
3.Dress the salmon and zucchini with olive oil and seasoning.
4.Grill the salmon and zucchini until cooked through.
5.Slice the zucchini and add it to the sauce in a bowl.
6.Serve everything together with parsley.
Nutrition value per serving:
Calories: 320 kcal, Carbs: 0 g, Fat: 13 g, Protein: 32 g
1. Japanese Salmon & Soba Noodle Salad
Prep Time: 25 minutes/ Cook Time: 15 minutes/ Serves: 2

Ingredients:
300 g salmon fillet (cooked, skinned, flaked)
200 g dried soba noodles
1 bunch asparagus (trimmed, sliced)
2 tbsp. mirin
2 cups baby spinach leaves
1 medium carrot (thinly sliced)
1/4 telegraph cucumber (trimmed, thinly sliced)
2 tsp sesame oil
1 tbsp. lime juice
1 tbsp. salt-reduced soy sauce
1 spring onion (chopped)
2 tsp sesame seeds (lightly toasted)
Directions:
1.Cook the soba noodles as instructed by the packet it comes in. Drain and
toss sesame oil in it.
2.Blanch the vegetables in boiling water for 1 - 2 minutes. Rinse in cold
running water and drain.
3.For the dressing, combine mirin, lime juice, soy sauce and sesame oil in
a bowl.
4.Toss the cooled noodles with the vegetables and the dressing to serve
with a sprinkling of spring onion and toasted sesame seeds.
Nutrition value per serving:
Calories: 192 kcal, Fat: 10 g, Protein: 24 g
 22
. Lemony Lentil Salad with Salmon
Prep Time: 40 minutes/ Cook Time: 10 minutes/ Serves: 6

Ingredients:
1-1/2 cups salmon (flaked and cooked)
3 cups cooked brown or green lentils
1 medium red capsicum (seeded, diced)
1 cup seedless cucumber (diced)
1/3 cup lemon juice
1/3 cup fresh dill (chopped)
2 tsp Dijon mustard
1/4 cup olive oil
1/2 cup red onion (chopped)
1/4 tsp salt
Freshly ground pepper
Directions:
1.Whisk the lemon juice with seasoning, mustard, and dill along with oil.
2.Add the salmon, lentils, capsicum, cucumber, and onion, and toss to
combine.
Nutrition value per serving:
Calories: 355 kcal, Carbs: 0 g, Fat: 18 g, Protein: 24 g

3. Roasted Salmon with Creamy Greens

Prep Time: 15 minutes/ Cook Time: 10 minutes/ Serves: 2
Ingredients:
For Salmon:
2 Salmon Fillets
1/4 Teaspoon Red Pepper Flakes
2 Tablespoons Olive Oil
Kosher Salt
For Sauce:
2 Cups Fresh, Tender Greens (Roughly Chopped)
1/4 Cup Chives Or Scallions (Thinly Sliced)
3 Tablespoons Butter
1/2 Cup Heavy Cream
1/4 Teaspoon Kosher Salt
1/8 Teaspoon Freshly Ground Black Pepper
Directions:
1.Place salmon on a parchment paper in the oven after rubbing it with olive
oil, salt, and pepper flakes. Broil it until cooked or for 5 minutes.
2.For the sauce, add the greens and chives to a buttered pan and cook
until wilted.
3.Stir in the cream and reduce the mixture for 2 minutes.
4.Remove the skin from the cooked salmon and serve with a drizzle of the
greens and the sauce after seasoning.
Nutrition value per serving:
Calories: 215 kcal, Carbs: 0 g, Fat: 12 g, Protein: 24 g

24
. Salmon and Cucumber Salad
Prep Time: 30 minutes/ Cook Time: 15 minutes/ Serves: 4
Ingredients:
For Salad:
130 G Mesclun Leaves
150 G Hot-Smoked Salmon (Flaked)
1/2 Red Onion (Peeled And Thinly Sliced)
1 Telegraph Cucumber
Lime Wedges To Serve
For Lime & Ginger Dressing:
Zest And Juice Of 1 Lime
2 Tbsp. Sweet Chilli Sauce
1/2 Cup Olive Oil
1 Tsp Grated Fresh Ginger
Freshly Ground Black Pepper
Directions:
1.For the dressing, combine all the dressing ingredients and set it aside.
2.Rinse the leaves and pat dry before arranging them on the plate. Place
the salmon and onion slices on top.
3.Cut a peeled cucumber into ribbons with a peeler. Place them in a bowl
to combine it with half of the dressing.
4.Scatter the cucumber ribbons over the main bowl and pour in the rest of
the dressing.
5.Serve with lime wedges.
Nutrition value per serving:
Calories: 181 kcal, Carbs: 5 g, Fat: 13 g, Protein: 11 g

5. Salmon, Lentil & Pomegranate Salad

Prep Time: 30 minutes/ Cook Time: 15 minutes/ Serves: 2
Ingredients:
140 G Hot-Smoked Salmon
400 G Lentils
1 Pomegranate (Seeded)
Juice Of 1/2 A Lemon
1 Tsp Clear Honey
1 Small Red Onion (Thinly Sliced)
1 Garlic Clove (Finely Chopped)
2 Tbsp. Tarragon (Roughly Chopped)
2 Tbsp. Olive Oil
20 G Flat-Leaf Parsley
Directions:
1.Mix oil, lemon juice, garlic, tarragon, and honey in a bowl with seasoning.
2.Add the red onion and lentils to marinate them for 10 minutes.
3.Pull apart the salmon to form large flakes and toss them into the salad.
4.Serve with parsley and pomegranate.
Nutrition value per serving:
Calories: 382 kcal, Carbs: 31 g, Fat: 18 g, Protein: 27 g

26
. Salmon & Pumpkin Salad
Prep Time: 30 minutes/ Cook Time: 50 minutes/ Serves: 4
Ingredients:
420 G Salmon (Flaked)
2 Scallions (Sliced)
6 Cups Pumpkin (Peeled And Cubed)
1 Tbsp. Olive Oil
1/2 Tsp Freshly Ground Pepper
1/2 Tsp Salt
For Salad:
8 Cups Mixed Salad Greens
1 Avocado (Chopped)
2 Tbsp. Sherry Vinegar
1 Tbsp. Garlic (Minced)
1 Tsp Whole-Grain Mustard
1 Tsp Anchovy Fillet (Minced)
2 Tbsp. Olive Oil
Freshly Ground Pepper
Salt
Directions:
1.Preheat oven to 230°C.
2.Toss the root vegetables with oil and seasoning in a bowl.
3.Spread the vegetables in one layer on a baking sheet in order to roast
them for 15 minutes. After cooking, set it aside in a bowl.
4.For the salad, mix the salad ingredients in a large bowl.
5.Toss the salad greens into the large bowl to combine.
6.Add avocado, dressing, salmon, and scallions into the bowl and serve.
Nutrition value per serving:
Calories: 315 kcal, Carbs: 0 g, Fat: 12 g, Protein: 21 g

7. Salmon with Pomegranate Molasses Glaze

Prep Time: 10 minutes/ Cook Time: 30 minutes/ Serves: 4
Ingredients:
500g Salmon Fillet (Sliced)
3 Tbsp. Pomegranate Molasses
3 - 4 Tomatoes (Sliced)
Extra Virgin Olive Oil
Lemon Juice
1 Tsp Sugar
Salt & Pepper
Directions:
1.Marinate the fish fillet slices with all the remaining ingredients for 10 - 15
minutes.
2.Place the fish along with tomatoes on a lined baking tray lined with the
remaining marinade.
3.Bake for 5 minutes in a pre-heated oven at 200°C.
4.Raise the temperature to 250°C and let it cook for 5 more minutes.
5.Serve with a salad.
Nutrition value per serving:
Calories: 277 kcal, Carbs: 21 g, Fat: 11 g, Protein: 26 g

28
. Smoked Salmon Salad
Prep Time: 30 minutes/ Cook Time: 10 minutes/ Serves: 4
Ingredients:
200 G Hot-Smoked Salmon
3 Cups Asparagus Or Garden Beans (Chopped, Cooked)
2 Tbsp. Capers
4 Cups New Potatoes (Cooked, Sliced)
4 Cups Rocket
3 Tomatoes (Sliced)
Sweet Chili Sauce
Optional: 3 Tbsp. Freshly Grated Parmesan
Directions:
1.For the salad, mix all the ingredients in a salad bowl except the salmon
until combined.
2.Break apart the salmon into flakes and toss them on top of the salad.
3.Serve with a light vinaigrette dressing and parmesan cheese.
Nutrition value per serving:
Calories: 336 kcal, Fat: 18 g, Protein: 20 g
9. Thyme-Scented Salmon with White Bean Salad
Prep Time: 40 minutes/ Cook Time: 20 minutes/ Serves: 4

Ingredients:
4 150 G Salmon Fillets
3 Tbsp. Lemon Juice
2 Tsp Fresh Thyme (Chopped)
1 Tsp Fresh Parsley (Chopped)
1/4 Tsp Salt
1/8 Tsp Black Pepper
For Salad
400g Cannellini Beans
1/3 Cup Celery (Chopped)
1/2 Cup Shallots(Chopped)
1/2 Cup Carrot (Chopped)
1/2 Cup Cherry Tomatoes (Chopped)
2 Garlic Cloves (Minced)
3 Tbsp. Lemon Juice
2 Tsp Fresh Basil (Chopped)
2 Tsp Fresh Mint (Chopped)
2 Tsp Fresh Parsley (Chopped)
2 Tbsp. Water
1 Tbsp. Olive Oil
Directions:
1.Preheat oven to 190°C.
2.For the salad, sauté the celery, shallots, carrot, and garlic for 4 minutes in
oil. Then, add lemon juice, water, parsley, mint, basil, and beans.
3.Cook this mixture for 2 minutes by stirring constantly. After cooking is
done, cover and set aside.
4.For the salmon, combine the herbs and seasoning on top of the fish
evenly.
5.Put fish on a lined broiler pan and bake for about 14 minutes, testing to
check if the fish starts to flake using a fork.
6.Sprinkle lemon juice and serve.
Nutrition value per serving:
Calories: 414 kcal, Carbs: 22 g, Fat: 17 g, Protein: 41 g

30
. Whole Salmon Fillet with Crispy Lemon & Basil
Crumb Topping
Prep Time: 15 minutes/ Cook Time: 30 minutes/ Serves: 12

Ingredients:
1.5 Kg Piece Salmon Fillet
1/4 Cup Grated Parmesan Cheese
1 Cup Fresh Breadcrumbs
1 Tbsp. Lemon Juice
1 Tsp Finely Grated Lemon Zest
2 Tbsp. Olive Oil
1/4 Cup Chopped Fresh Basil
Salt And Freshly Ground Black Pepper
Directions:
1.Preheat oven to 200C.
2.Place salmon on a lined baking dish, making sure that the skin side is
down.
3.Mix the breadcrumbs with olive oil, lemon juice, lemon zest, Parmesan,
and basil.
4.Toss the breadcrumb mixture on top of the salmon and bake it for 15 - 20
minutes in the preheated oven, ensuring a golden crisp on the salmon.
5.Serve with a salad.
Nutrition value per serving:
Calories: 254 kcal, Carbs: 11 g, Fat: 10 g, Protein: 24 g
 2.6. Drinks
. Fresh Papaya Juice
Prep time: 5 minutes/ Serves: 2

Ingredients
2 Cup Ripe Chopped Papaya
3 tbsp. Honey
4-5 ice cubes
Coldwater
Directions:
1.Blend everything and serve.
Nutrition value per serving:
Calories: 52 kcal, carbs: 60 g, Fat: 1 g, Protein: 1 g.

. Carrot Juice
Prep time: 5 minutes/ Serves: 2

Ingredients
4 Medium Carrots
3 Tbsp. Honey
1/2 Lemon
4 Apples - Granny Smith
1 Ginger
1/8 Tbsp. Ginger Powder
Directions:
1.Blend and add sugar.
2.Garnish with ginger powder.
Nutrition value per serving:
Calories: 94 kcal, Carbs: 21.9 g, Fat: 0.35 g, Protein: 2.24 g.

3.
Pineapple Juice
Prep time: 5 minutes/ Serves: 2

Ingredients:
2 Cups Chopped Pineapple
1/4 tbsp Brown Sugar
Salt
Black Pepper
200ml Water
2-4 Ice Cubes
1/8 Tbsp. Lemon Zest
Directions:
1.Blend everything.
2.Serve with ice cubes.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.
4. Lemon Mint Tea
Prep time: 5 minutes/ Cook time: 15 minutes/ Serves: 2

Ingredients
6 tbsp. Lemon juice
1/2 cup mint leaves
2 tsp. Brown Sugar
500ml water
Directions:
1.Boil mist leaves with sugar and lemon juice.
2.Serve hot or cold.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

. Cinnamon Turmeric Tea

Prep time: 5 minutes/ Cook time: 20 minutes/ Serves: 2

Ingredients
500ml Water
1/2 Tsp. Turmeric
1/2 Tsp Ginger Grated
1/8 Tsp Cinnamon Powder
2 Tsp. Lemon Juice
Honey
Directions:
1.Boil the spices for 10-12 minutes
2.Add lemon juice and serve.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

. Apple Cider Cocktail

Prep time: 10 minutes/ Serves: 2

Ingredients
50ml Vodka
20ml Apple Cider Vinegar
1 Cup Chopped Apple
1/4 Cup Lime Juice
8-9 Ice Cubes
50ml Club Soda.
Direction:
1.Mix all ingredients except soda.
2.Pour in club soda and serve.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

. Mango Juice
Prep time: 5 minutes/ Serves: 2

Ingredients
2 Cups Mangos (Diced)
1/4 Cup Brown Sugar
8-10 Ice Cubes
Coldwater
Direction:
1.Blend everything
2.Add extra honey or sugar if needed.
Nutrition value per serving:
Calories: 123kcal, carbohydrates: 31g, Protein: 1.4g, Fat: 0.7g

8.
Ginger Tea
Prep time: 5 minutes/ Cook time: 12 minutes/ Serves: 2

Ingredients
500ml water
1/4 cup Lemon juice
1 inch fresh ginger root
1 tablespoon honey
Directions:
1.Boil ginger in water for 5-7 minutes.
2.Add honey and lemon, and serve.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

9.
Curly Kale Juice
Prep time: 5 minutes/ Serves: 2

Ingredients
2 Cups Kale Leaves
1 Cup Cucumbers (Chopped)
1/8 Tbsp. Lemon Juice
1 Cup Chopped Green Apple
1 Inch Ginger Root
4-5 Ice Cubes
Directions:
1.Mix everything in a juicer.
2.Serve with ice.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

0. Mixed Fruit Juice

Prep time: 5 minutes/ Serves: 2
Ingredients:
4 oranges (peeled)
1 big apple (peeled)
2 cups black grapes (peeled)
1 cup kiwi pieces (peeled)
1 tablespoon sugar (optional)
1/4 tbsp. Lemon juice
Direction:
1.Mix all ingredients in a juicer.
2.Garnish with lemon juice and black pepper.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.
 2.7. Salads
. Rainbow Kale Salad
Prep time: 20 min/ Serves: 4

Ingredients:
Vinaigrette
1 cup lemon juice
2 tbsp. olive oil
3-4 roasted garlic cloves
Salt
Black pepper
Salad:
6 Cups Fresh Kale (Chopped)
1/2 Cup Red Bell Pepper(Chopped)
1/2 Cup Orange (Chopped)
1/2 Cup Yellow Bell Pepper(Chopped)
1/2 Cup Carrot (Diced)
1/2 Cup Red Onion
7-8 Roasted Almonds
Directions:
1.For the dressing, mix the vinaigrette ingredients.
2.In another bowl, mix the salad ingredients with the dressing.
3. Garnish with lemon zest and black pepper.
Nutrition value per serving:
Calories: 198 kcal, carbs: 26.6 g, Fat: 8.9 g, Protein: 6.3 g.

2.
Greek Salad
Prep time: 20 minutes/ Serves: 4
Ingredients:
Greek salad dressing
6 Tbsp. Olive Oil
3 Tbsp. Lemon Juice
2 Tbsp. Red Wine Vinegar
1 Clove Garlic
2 Tbsp. Parsley
1/4 Tbsp. Oregano Powder
3 Tbsp. Honey
Salt
Salad
1-Cup Roma Tomatoes (Chopped)
1 English Cucumber
1/8 Cup Red Onion
1/4 Cup Green Bell Pepper
1/4 Cup Yellow Bell Pepper
90g Black Olive (Chopped)
1 Cup Crumbled Feta Cheese
50g Avocado
Directions:
1.Mix the salad ingredients in a bowl.
2.Mix the dressing ingredients in another bowl.
3.Pour the dressing on the vegetables.
4.Garnish with oregano and honey
Nutrition value per serving:
Calories: 359 kcal, carbs: 26.6 g, Fat: 8.9 g, Protein: 6.3 g.
. Turmeric Chicken Salad
Prep time: 20 minutes/ Serves: 2

Ingredients
150g Shredded Cooked Chicken
50g Greek Yoghurt
1/4 Tbsp. Turmeric Powder
50g Celery (chopped)
8-9 Raisins
1/8 Tsp. Cinnamon Powder
1/2 Tbsp. Honey
Salt
Black Pepper
Directions:
1.Mix all the ingredients.
2.Serve with brown bread
Nutrition value per serving:
Calories: 276 kcal, carbs: 0 g, Fat: 12 g, Protein: 27 g.

4.
Creamy Salad
Prep time: 15 minutes/ Serves: 7
Ingredients:
60 Ml White Wine Vinegar
4 Tbsp. Lemon Juice
1/4 Tbsp. Parsley Powder
1/4 Tbsp. Thyme Powder
4-5 Tbsp. Honey
60gm Parmesan Cheese
80ml Olive Oil
1/2 Cup Mayonnaise
2 Garlic Clove (Chopped)
1/4 Tbsp. Basil Powder
1/4 Tbsp. Oregano Powder
Salt, Pepper
Directions:
1.Mix all the ingredients and serve.
Nutrition value per serving:
Calories: 198 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

. Green Salad
Prep time: 15 minutes/ Serves: 6

Ingredients
5 Cups Lettuce
1 Tbsp. Sunflower Seed
30g Meat
1/4 Cup Red Onion
1 Cup Cucumber
Dressing
50ml Dijon Mustard
1/4 Cup Honey
4 Tsp. Apple Cider Vinegar
Salt
Black Pepper
50ml Extra Virgin Olive Oil
Directions
1.Mix everything and serve.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

6.
Tabbouleh Salad
Prep time: 20 minutes/ Serves: 6

Ingredients:
70g Bulgur Wheat
1 Cup Tomatoes (Chopped)
50ml Extra Virgin Olive Oil
1 Cup English Cucumber (Chopped)
150g Parsley
20g Mint Leaves
1/4 Cup Green Onions (Chopped)
Salt
2 Tbsp. Lime Juice
Directions:
1.Boil bulgur in water for 30 minutes.
2.Mix the vegetables with the soaked bulgur.
3.Season and serve with lime juice and extra virgin olive oil.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.
. Orange Chicken and Spinach Salad
Prep time: 20 minutes/ Serves: 4

Ingredients:
Dressing
2 Tbsp. Olive Oil
2 Cup Spinach
42g Roasted Pine Nuts
2 Carrots
1 Small Red Onion
150g Red Lettuce
120g Green Lettuce
1 Orange
Salt
Black Pepper
3 Tbsp. Rice Vinegar
1 Tbsp. Brown Sugar
2-3 Garlic Cloves (Chopped)
1 Lb. Boneless Skinless Chicken Breast
Directions:
1.Mix the ingredients in a bowl and season.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.
 8.
Fresh Cucumber Lemon Salad
Prep time: 10 minutes/ Serves: 3

Ingredients:
1 Cucumber
1/4 Cup Cilantro Ripe Lemons - Zest And Juice
3 Tbsp. Rice Vinegar
1/4 Cup Olive Oil
Salt
1/4 Tbsp Red Chilli
14g Coriander Leaves
Ground coriander seed
Directions:
1.Combine all the items and serve
Nutrition value per serving:
Calories: 125 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g

. Roasted Sweet Potato Salad

Prep time: 15 minutes/ Cook time: 45 minutes/ Serves: 4
Ingredients:
2 Big Sweet Potatoes
1/2 Cup Red Onion
1/2 Cup Olive Oil
Salt
Black Pepper
15 Ounce Soaked Chickpea
1/4 Tbsp Lemon Juice
150g Green Lettuce
100g Spinach
2 Garlic Clove (Chopped)
1 Tsp Cumin
1 Tsp Paprika
1/4 Tsp Cinnamon
1/4 Tsp Cayenne
Directions:
1.Mix everything except the lettuce and spinach.
2.Bake the mixture for 30 minutes at 220C.
3.Combine the mixture with green lettuce and spinach.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

10
. Apple Barley Salad
Prep time: 4 hours /Cook time: 45 minutes/Serves: 6
Ingredients:
200g Barley
1/4 Cup Apple Cider Vinegar
1/3 Cup Pine Nuts
1/4 Cup Extra-Virgin Olive Oil
3 Tablespoons White Wine Vinegar
20g Fresh Parsley
1/4 Tbsp. Oregano Powder
Salt, Ground Black Pepper
200g Mushrooms
1/2 Cup Flat-Leaf Parsley (Chopped)
1 Cucumber (Chopped)

Directions:
1. Soak barley for 3-4 hours, and then boil it in salt water for 30 minutes.
2. Fry onion, garlic, pine nuts, and mushroom in a pan for 5 minutes.
3. Add salt, black pepper, and oregano powder.
4. Add apple cider vinegar after turning off the heat.
5. Mix with parsley and serve with cucumber.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g
 2.8. Dessert
. Beet Pancakes
Prep time: 10 minutes/ Cook time: 12 minutes/ Serves: 3

Ingredients
4 Cups Roasted Beet, Puree
1 Cup Flour
3 Cup Whole Wheat Flour
6 Tsp. Brown Sugar
1 Tbsp. Baking Powder
Salt
1/4 Tsp Baking Soda
1/2 Cup Heavy Milk
1/3 Cup Plain Greek Yoghurt
1 Large Egg
1/2 Cup Melted Butter
1 Tsp. Vanilla Extract
Directions:
1.Mix the dry ingredients in a bowl.
2.In another bowl, mix the wet ingredients.
3.Combine both mixtures until smooth.
4.Fry the batter on a pan to make pancakes.
5.Serve with whip cream.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

2.
Green Tea Pudding
Prep time: 20 minutes/ Cook time: 10 minutes/ Serves: 3

Ingredients:
1 Tsp. Matcha Green Tea Powder
3 Eggs
100g Butter
2 Cup Heavy Milk
Salt
1/4 Cup Brown Sugar
1/4 Cup Corn Starch
1/8-Tbsp. Cinnamon Powder
Directions:
1.In a big pot, mix brown sugar, milk, cornstarch, and matcha powder.
2.In medium heat, keep whisking until mixed.
3.Mix the hot batter with whisked eggs slowly.
4.Cook for 3-5 minutes.
5.Strain the mixture and add butter.
6.Put the mixture in a container, refrigerate for a few hours and serve.
Nutrition value per serving:
Calories: 359 kcal, carbs: 60 g, Fat: 3.0 g, Protein: 18.4 g.

. Overnight Oats with Cherries

Prep time: 20 minutes / Serving: 2
Ingredients:
2 Cups Almond Milk
2 Tbsp. Maple Syrup
Salt
1 Cup Regular Oats
1/4 Cup Roasted Nuts
1 Cup Chopped Cherries
Directions:
1. Mix all the ingredients.
2. Cover and refrigerate for a few hours.
3. Serve with extra fruits.
Nutrition value per serving:
Calories:408 kcal, carbs: 62 g, Fat: 14 g, Protein: 11 g.

4.
No-Bake Golden Milk Cheesecake
Prep time: 20 minutes/ /serves: 4

Ingredients:
Filling
500g Soaked Cashew
200ml Coconut Milk
50ml Golden Milk
1/4 Cup Butter
1 Tsp. Vanilla Extract
150ml Maple Syrup
Lemon Juice
1/8 Tsp. Ground Cinnamon
1/4 Cup Raw Honey
1/2 Tsp. Pure Vanilla Extract
Salt
Ground Black Pepper
Crust
250g Biscuit
50g Walnut
50ml Golden Milk
Salt
Direction:
1.Make the crust by blending the crust ingredients.
2.Set the crust mixture in a pan and refrigerate for 30 minutes.
3.Blend the filling ingredients.
4.Place the filling on to the crust and refrigerate for 5-6 hours.
5.Decorate and serve with fruits and nuts.
Nutrition value per serving:
Calories: 280 kcal, Carbs: 25g, Fat: 20 g, Protein: 5 g.

. Banana Bars
Prep time: 10 minutes/ Cook time: 60 minutes/ Serves: 4

Ingredients:
5 Cup Ripe Mashed Banana
2 Eggs
2 Cup Brown Sugar
1/2 Cup Melted Butter
1/2 Cup Coconut Milk
1 Tsp. Pure Vanilla Extract
2 Cup Whole Wheat Flour
1 Tsp. Baking Soda
1/4 Tbsp. Cinnamon
Salt
1 Cup Chocolate Chips
Direction:
1.Preheat oven to 170C.
2.Mix all the ingredients to make the batter.
3.Place the batter in a wide tray and bake for 20 minutes at 170C.
4.Serve with liquid chocolate or fruits.
Nutrition value per serving:
Calories: 330 kcal, carbs: 8.80 g, Fat: 13.0 g, Protein: 12.4 g.

6.
Hot Chocolate Oatmeal
Prep time: 5 minutes /Cook time: 7 minutes/ Serves: 4

Ingredients:
1 Cup Cashew Milk
1/3 Cup Rolled Oats
1/8 Cup Cocoa Powder
Salt
1 Tbsp. Vanilla Extract
1/8 Cup Brown Sugar
30g Dark Chocolate
Directions:
1.Boil the milk, brown sugar, vanilla extract, and salt.
2.Add oats before adding cocoa powder and chocolate.
3.Cool and serve with seasonal fruits or nuts.
Nutrition value per serving:
Calories: 559 kcal, carbs: 37 g, Fat: 1.0 g, Protein: 1.94 g.
. Ginger Cookies
Prep time: 15 minutes /Cook time: 10 minutes/ Serves: 20

Ingredients:
2 Cup All-Purpose- Flour
1 Cup Brown Sugar
2 Eggs
2 Tsp. Ground Ginger Powder
1 Tsp. Baking Soda
1/4 Tsp. Cinnamon Powder
Salt
1/4 Cup Nutmeg
1 Cup Melted Butter
Directions:
1.Preheat the oven on 175C.
2.Mix all the ingredients to make the batter.
3.Place the batter on a wide silver tray and bake for 10-15 minutes.
4.Cool and serve with tea/coffee.
Nutrition value per serving:
Calories: 343 kcal, carbs: 34 g, Fat: 7.8 g, Protein: 11.4 g.

8.
Carrot Cake
Prep time: 30 minutes/ Cook time: 90 minutes / serves- 6-7
Ingredients:
2 Cups Carrot Puree
250g All-Purpose Flour
1 Cup Melted Butter
4 Eggs
2 Tsp. Baking Powder
1 Tsp. Baking Soda
Salt
1 Tsp. Vanilla Extract
200g Brown Sugar
1 Tsp. Orange Zest
1 Tsp. Orange Juice
1 Tsp. Raisin
1/2 Tbsp. Cinnamon Powder
1 Tbsp. Ginger Powder
400g Full Cream Cheese
20ml Heavy Cream
Direction:
1.Preheat oven to 150C.
2.Mix all the dry items in one bowl
3.In another bowl, whisk raisins and sugar with the wet ingredients.
4.Mix the dry mixture with the batter.
5.Bake the batter for 90 minutes at 170C.
6.Cool and serve with whip cream.
Nutrition value per serving:
Calories: 319 kcal, carbs: 28 g, Fat: 9.0 g, Protein: 1.6 g.

. Blueberry Sour Cream Cake

Prep time: 20 minutes/ Cook time: 70 minutes/ Serves: 4

Ingredients
2 Cups Of Brown Sugar
2 Tbsp. All-Purpose Flour
1 Cup Of Melted Butter
Salt
2 Large Eggs
1 Tsp Vanilla Extract
1 Tsp. Baking Powder
1 Cup Sour Cream
1 Tsp. Cinnamon Powder
1 Cup Blueberry
Direction:
1.Preheat oven on 175C.
2.Mix the butter and sugar until light and fluffy.
3.Add sour cream, vanilla extract, and eggs into the mixture.
4.In another bowl, mix all the dry ingredients.
5.Combine the dry mixture with the butter mixture, adding blueberries.
6.Transfer the batter into a greased pan and bake for 50-55 minutes at
170C.
7.Serve with sour cream and blueberries.
Nutrition value per serving:
Calories: 234 kcal, carbs: 43 g, Fat: 21 g, Protein: 14.4 g.

10
. Peanut Butter Balls
Prep time: 20 minutes/ Cook time: 30 minutes/ Serves: 5
Ingredients:
250g Creamy Peanut Butter
90g Melted Butter
200g Powdered Sugar
1 Tsp. Vanilla Extract
250g Chocolate
2 Tbsp. Peanut Oil.
Direction:
1.Mix everything except the oil and chocolates to form a batter
2.Refrigerate the batter for 45 minutes.
3.Make small balls with the batter using and place them on a parchment
paper. Refrigerate for one more hour.
4.Melt some dark chocolate. Dip the peanut balls into the chocolate and
refrigerate for 20-25 minutes.
5.Serve with strawberry.
Nutrition value per serving:
Calories: 340 kcal, carbs: 32 g, Fat: 21 g, Protein: 1.4 g.
 Part 3
4 Weeks Meal Plan To Healing
Immune System And Recover Whole
Health
3.1. Shopping Guideline
3.2. The 4-Week Meal Plan
Week 1
Week 2
Week 3
Week 4
3.1. Shopping Guideline
When inflammation shows up in someone's body, we
worry that several medications are necessary to regain
physical fitness. In reality, the right diet can heal your
immune system as well as recover whole health. Yet, if
you do not follow any strategic diet plan specially
designed for inflammatory problems, the right food will not
help you to recover your health. You can follow the given
4-week meal plan which is already proven to healing the
immune system and recover whole health.
To start a healthy diet plan, buying the needed ingredients
is the first thing to do. Take a look at this shopping
guideline before you go shopping –
Make a list of what to buy according to your meal plan
before you go shopping.
Spend time choosing the ingredients so that you can
get the best ones.
Go shopping on days when you are not as busy.
Try shopping twice a week so that you can always eat
fresh.
 3.2. The 4-Week Meal Plan
The following meal plan has balanced protein, carbohydrates, healthy fat
and fibre that aids to heal your immune system to recover from
inflammatory.

Table 1: Meal Plan For Week 1

Days Breakfast Lunch Dinner

Apple Barley Oven-Poached Lentil Tomato
Sunday
Salad Salmon Fillets Beet Stew
Farro Salad with
Lentils, Beans,
Monday Aromatic Lamb & and Oven-
Beet Pancakes
Apricot Hot Pot Roasted
Vegetables
Overnight Oats Miso Vegetable
Tuesday Seafood Paella
with Cherries Soup
Veggie noodle
Stir-Fried Garlic with creamy
Wednesday Berry Smoothie
Chili Beef peanut lime
sauce

Broccoli Sweet
Turmeric Salmon and
Thursday Potato ‘Rice’
Chicken Salad Cucumber Salad
Casserole

Whole-Grain
Spelt Salad with
Friday Leeks and Herb and Orange
Banana Bars
Marinated Chicken
Mushrooms
Fish Taco Bowls
Kumara &
Saturday Green Salad with cauliflower
Chickpea Soup
rice
 Table 2: Meal Plan For Week 2

Days Breakfast Lunch Dinner

Salmon, Lentil &

Green Vegetable Tomato
Sunday Pomegranate
Smoothie Barley Soup
Salad
Tasty Tuna & Moroccan
Monday Greek Salad
Bean Salad Chickpea Soup
Beef, Bean & New Zealand
Tuesday Carrot Cake
Broccoli Stir Fry Seafood Stew
Artichoke
Hearty Turkey South-Western
Wednesday Ricotta
Stew Chicken Salad
Flatbread
Pomegranate
Vegan Buddha
Thursday Ribollita Walnut & Chicken
Bowl
Stew
Peanut Butter Cuban Quinoa
Friday Seafood Paella
Balls Bowls
Green Tea Grilled Indian Cannellini Bean
Saturday
Pudding Chicken Soup
 Table 3: Meal Plan For Week 3

Days Breakfast Lunch Dinner

Avocado Middle Eastern Slow Cooker

Sunday
Smoothie Beef Tagine Carrot & Pumpkin
Deep Dish Smoked Salmon
Monday Turmeric latte
Falafel Pizza Salad
Creamy Lemony Lentil
Tuesday Parsnip Oat Salad with Tabouli Salad
Soup Salmon
Herbed Fish
Wednesday Chickpea Dip Red Lentil Soup
Fillets
Thyme-Scented
Anti- Three-Bean Chilli
Salmon with
Thursday inflammatory with Chicken and
White Bean
Smoothie Corn
Salad
Fancy Summery Lemon Chicken
Friday
Guacamole Scallops With cucumber
Kidney Bean Salmon, Lentil &
Saturday Broccoli Soup Chili with Pomegranate
tomatoes Salad
 Table 4: Meal Plan For Week 4

Days Breakfast Lunch Dinner

Ginger Curry Chicken Greek Split Pea

Sunday
Cookies Salad Soup
Roasted Chicken
Tex Mex Simple Bean
Monday and White Bean
Quinoa Soup
Medley
Hot chocolate Slow Roasted Mexican Black
Tuesday
Oatmeal Persian Lamb Bean Soup
Orange chicken
Mushroom Grilled Salmon &
Wednesday and Spinach
Soup Zucchini
salad
Japanese
Vegetable Sweet Potatoes
Thursday Salmon & Soba
Lentil Pie with Lentils
Noodle Salad
Skillet Barley
Amaranth with Broccoli, Baked Fish
Friday
Granola Feta, and Fillets
Tomatoes
Salmon with Vegan Quinoa,
Rainbow Kale
Saturday Pomegranate Broccoli, and
Salad
Molasses Glaze Kale Curry
 Conclusion
It is clear that maintaining a diet can play a huge role in
strengthening one’s immune system. Whether you are
trying to fight the flu or even winter colds, all you have to
do is research your dietary needs, plan your meals to
include the best boosters of the immune system and head
to the grocery store to get everything you need to prepare
those meals.
It may seem like a lot of effort, but it helps you to not only
reduce the risk of chronic diseases but also to improve
your overall health and quality of life. You will find
noticeable differences in your physical health as well as
your mental health. However, in planning your diet, it is
important to include a variety of nutritional items in your
meals instead of going back to the same food constantly.
Apart from that, as long as you can regulate your daily
intake of nutrition, you will rarely catch any diseases and
live a long and healthy life.
 Measurement Conversion Table
Dry Measurements
3 Teaspoons = 1 Tablespoon = 1/16 Cup
6 Teaspoons = 2 Tablespoons = 1/8 Cup
12 Teaspoons = 4 Tablespoons =1/4 Cup
24 Teaspoons = 8 Tablespoons = 1/2 Cup
36 Teaspoons = 12 Tablespoons = 14 Cup
48 Teaspoons = 16 Tablespoons = 1 Cup
Liquid Measurements
8 Fluid Ounces = I Cup = 1/2 Pint = 1/4 Quart
16 Fluid Ounces = 2 Cups = 1 Pint =1/2 Quart
32 Fluid Ounces = 4 Cups = 2 Pints = 1 Quart =
1/4 Gallon
128 Fluid Ounces = 16 Cups = 8 Pints = 4 Quarts
= 1 Gallon
Butter
1 Cup Butter = 2 Sticks = 8 Ounces = 230 Grams
= 8 Tablespoons
Volume
1 mL = 1/5 Teaspoon
5 mL 1 Teaspoon
15 mL = 1 Tablespoon
240 mL = 1 Cup = 8 Fl. Ounces
1 Litre = 34 Fl. Ounces
Weight
1 Gram = .035 Ounces
 100 Grams = 3.5 Ounces
500 Grams = 1.1 Pounds
1 Kilogram = 35 Ounces

Baking Measurements
1 Cup Milk = 8 OZ
1 Cup Butter = 8 OZ
1 Cup Vegetable Oil = 7.7 OZ
1 Large Egg - 1.7 OZ
1 Cup Rolled Oats = 3 OZ
1 Cup Flour = 4.5 OZ = 140 Grams
1 Cup Heavy Cream = 8.4 OZ = 235 Grams
1 Cup Granulated Sugar = 7.1 OZ = 150 Grams
1 Cup Powdered Sugar = 4.4 OZ=160 Grams
1 Cup Packed Brown Sugar = 7.75 OZ
US to Metric Conversions
1/5 Teaspoon = 1 mL
1 Teaspoon = 5 mL
1 Tablespoon = 15 mL
1 FL ounce = 30 mL
1 Cup = 237 mL
1 Pint = 2 Cups = 473 mL
1 Quart = 4 Cups = .95 Litre
1 Gallon = 16 Cups = 3.8 Litres
1 OZ = 28 Grams
1 Pound = 454 Grams
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