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Fact Sheet - General Menu Suggestions - Dr Katie Leah ND (Jan 2012)

Fact Sheet - General Menu Suggestions - Dr Katie Leah ND (Jan 2012)

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Published by Dr Katie Leah ND

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Published by: Dr Katie Leah ND on Feb 07, 2012
Copyright:Attribution Non-commercial


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By Dr. Katie Leah, N.D.
Oatmeal with berries
Yogurt with freshfruit and granola
Fruit smoothie withprotein powder
Egg breakfastsandwich or wrap
Whole wheatpancakes withblueberries
Spinach or lettucesalad with grilledchicken
Lean roasted turkeysandwich on wholegrain bread or in awrap
Homemade vegetableor chicken soup
Quinoa Greek Saladwith crackers andhummus
Leftovers from dinnerthe night beforemake a great lunchthe next day
Grilled fish withbrown rice andvegetables
Sheppards pie withlean turkey orchicken
Friend rice withshrimp or chicken
Chicken or beef stirfry over brownrice
Roasted chicken withsweet potatoes
Chicken or turkeyburgers
Whole wheat orBrown rice pasta withmeat sauce
Protein bars
Fresh fruit
Fresh vegetables orrice crackers withhummus
Raw nuts and seeds
Homemade trail mix
Protein shake
Crispy Rice Squares
Brown Rice
2-cups water to 1-cup rice – bring to a boil uncovered, then reduce heat to low & cook for 40-45 minuteswith the lid on.
5-cups water to 1-cup barley – cook for 1 hour & 15 minutes on low, and drain excess water if necessary. 1cup of dry barley equals 3.75 cups cooked.
(pronounced Keen-wah)2 cups water to 1 cup quinoa – must rinse well for several minutes before cooking or it will be bitter. In amedium sized pot, put quinoa and cold water and bring to a boil with the lid on. Once boiling, turn downto minimum and cook for 12 minutes. After 12 minutes, turn off the element, but leave the pot on thestove and let rest for another 5 minutes with the lid on. Cook like rice but only for about 15-20 minutes,until fluffy. Keeps in the fridge for use in hot and cold dishes for 3-5 days.
Breakfast Recipes
Rise & shine breakfast sandwich
Makes 1 servingTry this breakfast sandwich for a quick on-the-go start to your day. It is easier than take out, and so muchbetter for you. Compare this sandwich with the leading egg sandwich from a fast food restaurant at 300calories, 12 g of fat, 5 g of saturated fat and 820 mg of sodium.
1/4 cup (50 mL) liquid egg substitute
2 tbsp (25 mL) light mozzarella cheese, shredded
2 tbsp (25 mL) red pepper, finely diced
1 tbsp (15 mL) sodium reduced deli ham, finely sliced
Pepper to taste
1/8 tsp (1 mL) Italian seasoning (optional)
1 whole-grain English muffin, toasted
Use a microwave safe bowl, about the same diameter as the English muffin. Spray lightly withcanola oil spray.2.
In the bowl, mix together egg, cheese, red pepper, ham, pepper and Italian seasoning (if using).Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1minute.3.
Place egg on the toasted English muffin and off you go!
Walnut Granola
This nutritious granola is packed with good-for-you ingredients. The oats and bran give you the fibre yourbody needs, the honey and vanilla are added for a touch of sweetness, while the walnuts provide addedcrunch and omega-3s.
4 cups (1 L) quick cooking (not instant) rolled oats
2 cups (500 mL) natural wheat bran
1 cup (250 mL) chopped walnuts
1/2 cup (125 mL) liquid honey
2 tsp (10 mL) vanilla
1 1/2 cups (375 mL) raisins (or dried cranberries, chopped dried apples, apricots or other mixeddried fruit)
fresh fruit for garnish as desired
In a large bowl stir together oatmeal, bran and walnuts.2.
In a small microwaveable bowl, combine honey and vanilla; microwave on high for about 20seconds until runny.3.
Stir to mix; pour over dry ingredients and toss to coat well.4.
Spread evenly in large shallow baking pan and bake in 300° F (150° C) oven for about 30 minutes,or until golden, stirring two or three times.5.
Cool completely; it will crisp as it cools.6.
Stir in raisins or dried fruit; store in airtight container.Makes 10 servings
Make-ahead whole-wheat blueberry pancakes
Makes 12 servings
These pancakes are made with whole-wheat flour and flax for a good source of fibre and some heart-healthy omega-3. Freeze them for a quick breakfast (just pop them in the toaster) or for a great grab-and-go snack. You can also enjoy them right off the griddle.
2 cups (500 mL) buttermilk
1 tbsp (15 mL) canola oil
2 tsp (10 mL) vanilla extract
1/4 cup (50 mL) maple syrup
2 eggs
1 cup (250 mL) whole-wheat flour
1/2 cup (125 mL) ground flax seed
1/2 cup (125 mL) oat bran
1 tsp (5 mL) baking soda
1 tsp (5 mL) baking powder
1/4 tsp (1 mL) salt
1/2 cup (125 mL) frozen wild blueberriesTop the pancakes off with apple butter.
In a large bowl mix together buttermilk, oil, vanilla, maple syrup, and eggs.2.
In a second bowl combine flour, flax, oat bran, baking soda, baking powder and salt.3.
Add dry ingredients to the wet ingredients and whisk together until you get a smooth batter.Gently stir in blueberries.4.
Preheat non-stick fry pan or griddle to medium heat. Use a cup measure to spoon the batter intothe pan. When finished cooking, place on wax paper to cool. There should be 12 pancakes.5.
When fully cooled, stack pancakes with wax paper in between and place in a resealable freezerbag. Place in freezer.6.
To serve: Remove one pancake from the freezer and place in toaster on the darkest setting.When finished, cut in half, spread with apple butter and serve like a sandwich. Perfect forrunning out the door!
Yogurt parfait
Makes 2 servingsWhen you think of a parfait, you may picture ice cream layered with dessert sauce or candy. Here's ahealthier version, which includes yogurt and lots of fruit.
Please note: This does not represent 1 servingof milk and is more than 1 serving of fruit
1 cup (250 mL) low-fat vanilla yogurt
cup (125 mL) unsweetened applesauce
1 cup (250 mL) fresh or frozen unsweetened strawberries, mashed
2 strawberries cut in half, for garnish (optional)
Alternate layers of yogurt, applesauce and strawberry mash in individual clear serving dishes.
Top with strawberry halves.

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