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Healthy Recipes for Your Nutritional Type

Healthy Recipes for Your Nutritional Type

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Published by Lukas Diakoumakos

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Published by: Lukas Diakoumakos on Sep 27, 2011
Copyright:Attribution Non-commercial

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07/20/2013

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Sandwiches

4 servings

8 rye crisp crackers

4tablespoons Dijon mustard

8 slices Grass-Fed Cheddar Cheese, or other raw or grass-fed
cheese of choice

1 avocado, sliced

¼cup broccoli sprouts

Fresh lemon juice, to taste

1. Spread each rye crisp cracker with ½tablespoon mustard. Place
one slice of cheese on each cracker. Then lay 2 or 3 slices of
avocado on top on the cheese. Top each with a tablespoon of
sprouts. Sprinkle each with a squeeze of fresh lemon juice.

PT:Reduce or replace avocado with roast beef slices.

CT:Use a low-fat cheese or cucumber slices.

Note: For a low-carb, wheat-free substitution, you can use nori
sheets or cabbage leaves instead of crackers.

213

Recipes for Your Nutritional Type

Sandwiches

Rye Crisp “Sandwich”
with Avocado, Sprouts and Sheep’s Cheese

213

Recipe Type

Calories

Total Fat (grams)Carbs (grams)

Protein (grams)

Mixed
Carb
Protein

423
270
377

25
12
20

40
40
33

16
6
20

Sandwiches

6 servings

2 tablespoons olive oil

1 medium onion, diced small

3 cloves garlic, minced

2 tablespoons ginger, minced

2 tablespoons tamari

1 tablespoon toasted sesame oil

1 red pepper, diced small

3 scallions, minced

½cup fresh basil, minced

1½pounds ground chicken, dark meat

1 large egg white, lightly beaten

1½tablespoons olive oil

1. Heat olive oil in a medium skillet. Add onion, garlic and ginger
and sauté over medium heat for about 5 minutes. Season with
tamari and toasted sesame oil, stir and remove from heat.
Place in a bowl to cool. Set aside.

2. Prepare pepper, scallion, and cilantro as directed and add to the
bowl.

3. Crumble ground chicken into the bowl and add egg white. Using
your hands mix gently to combine. Shape into 1/2 inch thick
patties about 3 inches in diameter.

214

Healthy Recipes for Your Nutritional Type

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