Comparison Between Low-Carb Lettuce And Tuna Salad
Low-Carb Lettuce and Tuna Salad
Ingredients:
• 1 ½ cups canned tuna in water, drained
• ½ romaine lettuce, finely chopped
• 2 teaspoons Dijon mustard
• ½ cup Greek yoghurt
• 1 tablespoon lemon juice
• 2 tablespoons sour cream
• Dash of sea salt
Directions:
1. Place the tuna in a bowl and flake it with a fork. Mix in lettuce, mustard, yoghurt, sour cream, lemon juice and salt. Toss the salad then place it in the fridge for 1 hour.
2. Transfer the salad to smaller bowls and serve cold.
3. This recipe yields 4 servings. DAY 28
BREAKFAST
Stir-Fried Rice and Vegetables
Ingredients:
• 1 cup frozen peas and carrots, thawed
• 2 cups whole-grain brown rice, pre-cooked
• 1 cup sliced button mushrooms
• 2 eggs, beaten
• 1 tablespoon garlic powder …show more content…
To make the dressing, whisk together honey, apple cider vinegar, olive oil, salt and pepper. Set aside.
2. Combine lettuce, pears, raisins and red onion in a salad bowl then mix. Pour in cottage cheese and prepared dressing then toss the ingredients together.
3. Place the salad in the fridge for 1 hour. This salad is best served cold.
4. This recipe yields 4 servings. SNACK
Blueberry Spinach Smoothie
Ingredients:
• 4 cups blueberries
• 6 cups spinach leaves, chopped
• 3 tablespoons almond butter
• 3 cups almond …show more content…
Combine blueberries, spinach, almond butter, almond milk, flaxseed and honey in a blender and mix until smooth and creamy.
2. Pour the drink into glasses and serve immediately.
3. This recipe yields 4 servings. Chapter 8: Week 5 Recipes
DAY 29
BREAKFAST
Whole Wheat Crepes with Almond Butter
Ingredients:
• 3 large eggs, whisked
• 1 cup almond milk
• ¾ cup water
• 1 teaspoon almond extract
• 1 tablespoon coconut oil, melted
• 1 tablespoon raw honey
• 1 cup whole wheat flour
• 4 tablespoons almond butter
• Pinch of sea salt
Directions:
1. Combine eggs, almond milk, water almond extract, honey, flour and salt in a blender and process for 20 seconds. Set aside.
2. Heat the coconut oil in a non-stick pan over medium flame. Pour the crepe batter on the middle of the pan and constantly tilt it. This will allow the batter to spread thinly towards the sides.
3. Once the sides of the crepe start to loosen and turn brown, slowly flip the crepe over and cook the other side for 1-2 minutes.
4. Place the cooked crepe on a plate. Scoop a tablespoon of the almond butter then place it at the middle of the crepe. Roll or fold the crepe then serve.
5. This recipe yields 4-5
Ingredients:
• 1 ½ cups canned tuna in water, drained
• ½ romaine lettuce, finely chopped
• 2 teaspoons Dijon mustard
• ½ cup Greek yoghurt
• 1 tablespoon lemon juice
• 2 tablespoons sour cream
• Dash of sea salt
Directions:
1. Place the tuna in a bowl and flake it with a fork. Mix in lettuce, mustard, yoghurt, sour cream, lemon juice and salt. Toss the salad then place it in the fridge for 1 hour.
2. Transfer the salad to smaller bowls and serve cold.
3. This recipe yields 4 servings. DAY 28
BREAKFAST
Stir-Fried Rice and Vegetables
Ingredients:
• 1 cup frozen peas and carrots, thawed
• 2 cups whole-grain brown rice, pre-cooked
• 1 cup sliced button mushrooms
• 2 eggs, beaten
• 1 tablespoon garlic powder …show more content…
To make the dressing, whisk together honey, apple cider vinegar, olive oil, salt and pepper. Set aside.
2. Combine lettuce, pears, raisins and red onion in a salad bowl then mix. Pour in cottage cheese and prepared dressing then toss the ingredients together.
3. Place the salad in the fridge for 1 hour. This salad is best served cold.
4. This recipe yields 4 servings. SNACK
Blueberry Spinach Smoothie
Ingredients:
• 4 cups blueberries
• 6 cups spinach leaves, chopped
• 3 tablespoons almond butter
• 3 cups almond …show more content…
Combine blueberries, spinach, almond butter, almond milk, flaxseed and honey in a blender and mix until smooth and creamy.
2. Pour the drink into glasses and serve immediately.
3. This recipe yields 4 servings. Chapter 8: Week 5 Recipes
DAY 29
BREAKFAST
Whole Wheat Crepes with Almond Butter
Ingredients:
• 3 large eggs, whisked
• 1 cup almond milk
• ¾ cup water
• 1 teaspoon almond extract
• 1 tablespoon coconut oil, melted
• 1 tablespoon raw honey
• 1 cup whole wheat flour
• 4 tablespoons almond butter
• Pinch of sea salt
Directions:
1. Combine eggs, almond milk, water almond extract, honey, flour and salt in a blender and process for 20 seconds. Set aside.
2. Heat the coconut oil in a non-stick pan over medium flame. Pour the crepe batter on the middle of the pan and constantly tilt it. This will allow the batter to spread thinly towards the sides.
3. Once the sides of the crepe start to loosen and turn brown, slowly flip the crepe over and cook the other side for 1-2 minutes.
4. Place the cooked crepe on a plate. Scoop a tablespoon of the almond butter then place it at the middle of the crepe. Roll or fold the crepe then serve.
5. This recipe yields 4-5