101 Simple Healthy Recipes Ebook v2 PDF

Welcome to my Recipe Book:
101 Simple Healthy Recipes

Thank you for purchasing my eBook!
I have been working on it for months and
I’m glad I can finally share my recipes with you!
If your friends or family find this information valuable

enough to ask for a copy, please encourage them to
purchase their own. The information in this eBook is
copyrighted. It should go without saying that you can’t
post this document or it’s information on any kind of
website or social media.
If you choose to make any of the recipes in this book,
don’t forget to tag your pictures with
#101simplehealthyrecipes
Thank you!
ABOUT ME
My name is Nati, and I’m the
founder of SQUATMANGO.
I have found a passion for cooking and
healthy eating lately. It all started when I
bought Kayla Itsines’ guides in 2014.
These guides changed my life.
I had been eating unhealthy foods all my life

without really realizing how unhealthy I was.
I would eat half a pizza, and would eat a salad
on the side and think “I’m so healthy!”. I would
drink large amounts of alcohol and then cut
my carbs for the next day thinking that would
make up for it.
I was very uninformed about what was healthy

and what wasn’t, and thanks to Kayla’s HELP
guide, I finally started to educate myself in
order to start seeing changes in my body (on
the inside and on the outside).
3
Within a few weeks of healthy eating +
daily workouts, I started to see big changes
in my body! I felt better than I ever had and
I couldn’t believe how much healthy eating
transformed me. Had I known healthy eating
would make me this happy, I would have
started many years earlier! Healthy eating
became my passion.
This is why I wanted to create this recipe

book. I am in no position to educate you about
healthy foods. All I want is to be able to give
you more options and more ideas for your day
to day cooking.
I tried to make all my recipes as easy as

possible. Cooking should not be something
stressing, it should be something fun! I also
included some really basic recipes for those of
you who really have no clue how to start, or
just need ideas for what to eat on a daily
basis. I eat most of these recipes daily, and it’s
worked for me!
I got really excited with some of the recipes, so

some of them are a bit more complicated.
4
Nothing in this book is too complicated
though, with a little bit of time and patience,
anyone can make these recipes!
I did not invent all of these recipes. Some are

inspired and adapted from other recipes, while
others have been invented by me, my friends,
my boyfriend or my family.
Eating healthy foods has changed my life.

I hope this recipe book can aid you in
changing yours as well!
If you have any questions,

feedback, complaints, or
comments, please email me at
squatmango@gmail.com
5
HEALTHY
LIFESTYLE
So, you’ve decided to change your life
around and give this “healthy eating”
a try. Good for you! I’m proud of you!
Healthy eating brings huge benefits

to your body. If you commit to healthy
eating, you’ll start seeing the following
things happen to your body:
You’ll have more energy
You’ll be more productive
Your mood will improve
You’ll lose weight!
And most importantly,

you’ll be a happier person.
6
Your daily meals should include
Grains, Vegetables, Legumes,
Fruits, Dairy, Protein & Water!
Some tips!
Increase your vegetables and
fruits
Add quinoa to your diet
Use feta, ricotta and cottage

cheese
Drop the sodas and start

drinking two liters of water a day
Stop adding sugar to your foods

and drinks!
If you’re going to drink alcohol,

stick to champagne, wine
and beer (in moderation)
Decrease your use of salt,

increase your use of spices!
Use brown rice instead of white

rice, and whole wheat pasta and
bread instead of white pasta and
bread.
7
index
Glossary.........................................9
Basic Ingredients Replacement......14
Breakfast......................................17
Lunch & Dinner.................................
Quinoa............................41
Meat.............................54
Grilled............................64
Seafood..........................79
Baked............................93
Other...........................105
Appetizers...................................112
Snacks & Desserts.......................130
Sauces & Dressings.....................148
Acknowledgments.......................153
glossary
How to cook quinoa
1. Rinse 1 cup quinoa in a fine-mesh strainer until water runs
clear, drain and transfer to a pot.
2. Add 2 cups boiling water and add salt (optional).
3. Cover, reduce heat to medium low and simmer until water
is absorbed, 15 minutes.
4. Set aside off the heat for 5 minutes; uncover and fluff with
a fork.
How to cook whole wheat pasta

1. Boil water and put in a pot over medium heat.
2. Add pasta (don’t add olive oil, yet).
3. Add salt and cook for as long as package says (usually 10
minutes) or until pasta is cooked.
4. Before straining, save some of the pasta water in a bowl.
5. Put pasta in a strainer and let the rest of the water fall
down.
6. Put pasta back in pot. Add pasta water you previously
saved and add olive oil.
7. Mix well.
8. Serve with salsa on top.
9
glossary
How to poach an egg
1. Heat water and put in a pot over medium heat.
2. Make sure the water is not yet boiling, just very hot, at the
point right before it simmers.
3. Add a splash of white vinegar (this helps the egg whites
set)
4. Crack an egg into a small bowl.
5. Stir boiled water with a slotted spoon to create a gentle
whirlpool, and slowly pour egg from bowl into pot.
6. Cook for three minutes approximately.You’ll know the egg
is cooked when the whites are set and the yolk begins to
thicken.
7. Remove egg with slotted spoon.
8. Pat the egg dry with a paper towel.
9. Season with salt and pepper.
How to ''soften'' onion

In order to make onions taste less “strong”, do the
following:
1. Slice or chop onion and add to bowl.
2. Add water until most or all of the onion is covered.
3. Add salt and mix.
4. Microwave for 2-3 minutes.
5. Drain water.
10
glossary
How to cook sweet potato
microwave
1. Peel sweet potato.
2. Pierce sweet potato multiple times with a fork, then
microwave for 5-10 minutes.
3. Pause microwave halfway and turn sweet potatoes
around.
4. Pierce with fork again and you’ll know it’s ready if it’s
tender on the inside (the fork removes easily).
boiled
1. Peel sweet potatoes and dice into small pieces.
2. Cook sweet potatoes in boiling salted water, until tender
(about 15 minutes).
3. Drain well.
oven
1. Wash and scrub.
2. Pierce sweet potato multiple times with a fork and bake at
200ºC (400°F) for 40-50 minutes or until fork tender.
3. Remove from oven and let cool for a few minutes. Peel
sweet potato.
11
glossary
How to cut a mango
12
glossary
Find these symbols across
this recipe book:
Vegetarian
Recipes with this symbol are free of any kind of
animal meat.
Vegan
Recipes with this symbol are free of any kind of
animal products.
Gluten free
Recipes with this symbol are gluten free.
Servings
Serves Serves two Serves
two people people or more indefinite number
13
basic
ingredient
replacements
Salt
When a recipe includes salt, this is always optional.
Most foods taste better with salt, but if you’re trying to lose
weight, salt is not always a good option. If you need to use
salt, try switching table salt for sea salt, kosher salt or
pink salt.
Olive oil
I like to cook my recipes with olive oil, but you can replace
certain recipes (ones that involve a cooking pan) with
coconut oil or sesame oil. If you do decide to cook with olive
oil, don’t use too much.
Bread
Rye Bread, Whole Wheat Bread, Whole Wheat Pita Bread, or
Rice Cakes can all replace each other.
Ground beef
I use ground beef in many of my recipes, but it can easily be
replaced with chicken, turkey, fish or tofu.
14
Ricotta cheese
Can be replaced with cottage cheese. Some people use moz-
zarella cheese or cream cheese, but both of these options
are not as healthy if you’re looking to lose weight.
Milk
I usually use lactose free skim milk, but can be replaced with
Coconut Milk or Almond Milk.
Maple syrup
When using maple syrup, make sure it is natural! Never use
corn syrup.
It can be replaced with Honey. Agave Syrup is also another
option, but it is considered to be much worse than sugar, so
do your research before buying agave syrup.
USE IN MODERATION.
Whole wheat tortillas

You can replace whole wheat tortillas with lettuce leaves
when making tacos. Lettuce wraps are as healthy as it gets!
15
breakfast
Breakfast is the most important meal of the day.
You probably hear people telling you that all the time, but
have you ever stopped and thought about the word
“Breakfast”? Break-fast. You’ve been sleeping all night,
and your body hasn’t had anything to eat in 6-8 hours, or
longer! You need to break that fast your body has been going
through and eat something!
You don’t necessarily need to eat something complicated.

If you don’t have time to cook something that early, then
make yourself an overnight meal.
Get to it. Make breakfast a habit in your life and you’ll see
how much fuller you’ll be by the time lunch comes around.
You’ll probably be less inclined to eat unhealthy foods if
you’ve started your morning out right.
V
eggs Directions
baked 1. Preheat oven to 175ºC (350ºF).
2. Cut each avocado in half and remove pit.
in avocado 3. Use a spoon to scrape out the center of

each halved avocado. It should be large
enough to accommodate an egg.
4. Squeeze lemon juice over avocados and
Perfect for Sunday Brunch. This recipe serves
two. season with salt and pepper.
5. Place avocados on baking sheet and
Ingredients break an egg into the center of each

avocado. Don’t worry if some of the egg
whites spill out, as long as the yolk remains
2 avocados intact.
4 eggs 6. Bake in the oven until the whites are set
Salt and pepper and the yolk is runny (about 10 to 12
Additional spices minutes).
Lemon juice 7. Remove from oven and garnish with
Chopped coriander and scallions coriander, scallions and additional spices.
(optional) Serve with whole wheat tortillas (toast
Whole wheat tortillas (optional) them in oven for 5 minutes for a crunchier
flavor - optional).
17
BREAKFAST
V
french
1
toast in
a mug Directions
1. In a mug, whisk egg, milk, cinnamon and
Just because you’re in a rush doesn’t mean you
shouldn’t enjoy some french toast! This is such
vanilla.
a quick and easy meal to make! 2. Cut bread into cubes (I like to toast it
beforehand, so it’s a little bit crunchier)
Ingredients
and add cubes to mug.
3. Push bread with fork, and make sure all
bread cubes are soaked.
1 egg 4. Microwave for 2 minutes, or until all the
1/2 cup of skim milk liquid mixture is absorbed.
1/4 teaspoon cinnamon 5. Top with maple syrup and fruits
(optional).
1/4 teaspoon vanilla extract
2 pieces of whole wheat bread
Maple syrup & fruits (optional)
18
BREAKFAST
V
classic
1
Directions
chia
pudding
1. Put chia seeds in a cup or mason jar.
2. Add milk of your choice and vanilla.
3. Add maple syrup (optional).
This is the perfect make-ahead recipe for 4. Mix well.
breakfast. It is low in calories and fills you up! 5. Leave in fridge overnight. If you are
You can make this in the morning, or leave it making this in the morning, give it a
in the fridge overnight! while so the chia seeds can expand (one
Ingredients
hour is fine).
6. Add fruits on top and serve.
1 cup of milk for thick consistency Notes:

(you can use any milk you like: • Use 1 1/2 cups (instead of 1 cup) of milk for a
almond milk, coconut milk, skim milk, more liquid pudding.
etc.)
1/3 cup of chia seeds
Vanilla
1 teaspoon maple syrup (optional)
Fruits for the topping (I use berries)
19
BREAKFAST
V 1
raspberry
chia
pudding
Leave in the fridge overnight
& wake up to a delicious breakfast! Directions
Ingredients
1. Mash berries in a bowl using a fork.
2. Add vanilla, chia seeds, milk and mix.
3. Set aside to soak for 30 minutes, or
3 tablespoons chia seeds leave overnight in the fridge.
1 cup raspberries (fresh or thawed 4. Top with nut butter and fruits.
frozen) 5. Serve.
½ teaspoon vanilla
1 cup almond milk (can be replaced with
coconut or skim milk)
Nut butter for topping (optional)
Kiwi for topping (optional)
Raspberries for topping
20
BREAKFAST
V 1
pomegranate
chia
pudding Directions
Because two chia pudding recipes wasn’t 1. Add yogurt, milk, chia seeds and
enough! pomegranate seeds to a bowl and
mix well.
Ingredients 2. Add mixture to your favorite glass or
mason jar (or leave in bowl) and put in
1 small handful of pomegranate seeds fridge.
100 ml of almond milk 3. Leave in fridge anywhere from 20
100 ml of plain yogurt minutes to overnight, in order to allow
3 tablespoons chia seeds chia seeds to swell up.
4. Serve with more pomegranate seeds
on top.
21
BREAKFAST
V
pb
1
banana
toast Directions
My go to post-workout breakfast. 1. Toast bread.
Easy and filling! 2. Spread peanut butter on toast.
3. Cut banana into small pieces and lay
Ingredients over toast.
4. Add a splash of honey or a dash of
One or two slices of whole wheat bread cinnamon on top (optional)
or one whole wheat pita toast
1 tablespoon natural peanut butter
½ banana
Honey and/or Cinnamon (optional)
22
BREAKFAST
V
avocado
1
toast
Who doesn’t love avocado? Love eating this
for breakfast or as an afternoon snack.
Directions
1. Toast bread
Ingredients 2. Ground avocado in a bowl.
3. Spread avocado on bread.
One or two slices of whole wheat bread 4. Spice with smoked chili peppers,
or one whole wheat pita toast pepper and sesame seeds.
½ avocado 5. Enjoy! (No salt needed).
Spices
23
BREAKFAST
V
Ricotta
1
toast
The combination of ricotta cheese, olive oil
and basil leaves is so good!
Directions
1. Toast bread
Ingredients 2. Spread ricotta cheese on bread

3. Add a splash of olive oil
4. Wash basil leaves and add on top
One or two slices of whole wheat bread
5. Serve.
or one whole wheat pita toast
Ricotta cheese
Olive oil
Basil leaves
24
BREAKFAST
V
yogurt
1
&
muesli Directions
This is the fastest and easiest replacement 1. Add yogurt to bowl.
for cereal and milk! Don’t mistake muesli for 2. Add muesli and other desired toppings
granola (granola usually comes with added
3. Top with fruits of your choice.
sugar).
Strawberries, blueberries and
blackberries are a great combo.
Ingredients You can also use grapes, peach, mango,
bananas or any other fruit!
Yogurt
Muesli
Fruits of your choice
Puffed quinoa (optional)
Chia seeds (optional)
25
BREAKFAST
V
smoothies
List of possible smoothie
combinations:
1. Mango + Raspberry
2. Strawberries + Bananas + Peaches
Smoothies are quick and easy to make!
Toss these combos in a blender with your 3. Raspberries + Bananas + Chia
favorite yogurt/milk. 4. Peach + Raspberry + Honey
5. Strawberry + Kale + Banana
6. Raspberries + Coconut Milk +
Notes: Banana
• 1. Mix these combos with: 0% fat yogurt, 7. Strawberries + Bananas +
skim milk, coconut milk and/or almond milk. Blueberries + Spinach
Around 100g of yogurt or milk is enough. 1 cup
of each fruit is enough, but I never measure it, I
8. Raspberries + Strawberries +
just improvise and add what seems right. Blackberries + Blueberries
• 2. Add basil, peanut butter, cocoa powder 9. Orange Juice + Blackberries +
and/or chia seeds to give these an extra boost. Banana + Spinach + Basil
• 3. Freeze your fruits for a better taste! 10. Watermelon + Strawberries
26
BREAKFAST
V
smoothie
bowl
Add some of these ingredients as
toppings:
Bananas
Blackberries
If you think smoothies are good, wait until you
try your first smoothie bowl. Amazing!
Raspberries
Strawberries
Directions
Blueberries
Peaches
Mango
1. Make a smoothie in a blender Chia Seeds
2. Add the smoothie to a bowl instead of Puffed Quinoa
a cup. Muesli
3. Add fruits, seeds and other toppings of Oats
your choice. Almonds
4. Use the mixes from the previous page Coconut Flakes
for your smoothie combos. Cocoa Nibs
The more colors & flavors, the better! Peanut Butter
Maple Syrup or Honey
27
BREAKFAST
V
Oats
1
porridge Microwave directions

You can choose to do these one of two ways: 1. Put oats in a microwave-safe bowl.
microwave or stovetop. It’s always good to
Add milk to the height of the oatmeal.
have oats for breakfast; they will fill you up
and give you a lot of energy! 2. Put bowl in microwave and heat for
two minutes
Ingredients
3. Stirring the oats every 30 seconds
(optional).
4. Take oatmeal out of microwave and
Oats
let cool for a minute.
Milk or water
5. Add optional toppings (peanut butter,
Toppings of your choice
fruits and honey are great choices!)
(fruits, honey, etc.).
Recipe continues on the next page
28
BREAKFAST
Oats
porridge
(Continued)
Stove top directions

1. Combine 1 part oats, two parts liquid
(use milk or water) in a pot, and turn it
on to medium/low heat.
2. Bring to a simmer, stirring frequently
(or nonstop if you added milk). The oats
will soften, the liquid will thicken.
3. Add honey or maple syrup (optional).
4. Taste oats every few minutes for
desired thickness and texture
(They take about 15 minutes to cook).
5. Serve hot with optional toppings on
top (fruits like raspberries or bananas
are a great option!).
29
BREAKFAST
V 1
overnight
oats
Gone are the days of “I didn’t have time to
make breakfast”! Just make these the night
before, and enjoy them cold the next morning. Directions
1. Stir everything together in a bowl.
Ingredients 2. Place in fridge overnight.
3. In the morning, add toppings.
1/3 cup rolled oats 4. Serve cold.
1/3 cup milk
1/3 cup plain yogurt
1/2 tablespoon chia seeds
Cinnamon (optional)
Cocoa powder (optional)
Toppings (muesli, nut butter, nuts,
fruits like banana, strawberries,
raspberries, etc.)
30
BREAKFAST
V
Omelette
muffins
These little omelette muffins are great as a Notes:
breakfast or as a snack for later. You can eat • Use whatever vegetables you like.
these on the go, wherever you are. All you • If you’re using a muffin tray with 12 muffin
need is a little creativity and a muffin tray! holes, then use about 12 eggs.
Ingredients
Muffin tray Tomatoes
Muffin cups or non-stick cooking Onion
spray Mushrooms
About 1 egg per muffin hole Feta or ricotta cheese
Spinach Bell peppers
Basil ½ cup skim milk
31
BREAKFAST
Omelette
muffins
(Continued)
Directions
1. Preheat oven to 180ºC (350ºF).
2. Add vegetables in muffin tray (make
sure to put muffin cups, so omelettes don’t
scrape the tray) or spray muffin tray with
non-stick cooking spray.
3. Mix and combine vegetables the way you
want them in the muffin tray.
For example, one can have tomato, basil
and feta cheese.
The next can have spinach,
bell peppers, and onion.
Be creative!
4. Mix eggs and milk in a bowl. Beat until
liquid.
5. Add egg mixture to muffin holes.
6. Bake for 20-25 minutes, until eggs are
set, lightly browned, and puffy.
7. Serve, or save for later.
32
BREAKFAST
V
poached
1
egg
sandwich Directions
This is a basic recipe, but you can add 1. Poach egg (instructions in page 10)
whatever vegetables you like! If you don’t 2. Toast bread.
know how to poach an egg, visit page 10.
3. Ground avocado and add salt and
pepper.
Ingredients 4.Add avocado to toast and put poached

eggs on top.
1 or 2 eggs 5. Add spices on top.
2 slices of whole wheat bread 6. Serve.
or 1 whole wheat pita
½ avocado
Salt, pepper and spices (ex. smoked
chili peppers)
33
BREAKFAST
V
chia
3-4
pancakes Directions
If you thought you’d never eat pancakes while 1. Mix the dry ingredients together in a
eating healthy, think again! These pancakes bowl.
are a delicious addition to your mornings.
2. Add milk, vanilla, syrup, and stir.
3. Let sit for 10 minutes so chia can do
Ingredients what it does best.

4. Cook in approximately ¼ cup scoops
over medium heat in a lightly oiled pan
1 ½ cups whole wheat flour (put olive oil or coconut oil on napkin and
3 tablespoons chia seeds spread on pan).
1 teaspoon salt 5. When bubbles appear in the middle of
1 teaspoon cinnamon the pancakes, flip them.
1 tablespoon baking powder 6. Cook for another 3-5 minutes on the
1 ½ cups almond milk or coconut milk other side.
1 teaspoon vanilla 7. Add toppings of your choice.
3 tablespoons maple syrup
34
BREAKFAST
V
banana
2-3
pancakes Directions
“Make you banana pancakes, pretend like it’s 1. Place ingredients (except for maple
the weekend now” :) These pancakes are syrup and fruits) in a blender.
gluten free, sugar free and paleo. 2. Mix until combined.
Ingredients
3. Heat a nonstick cooking pan on high.
4. Lightly oil the pan with olive oil or
coconut oil on a napkin.
2 ripe bananas 5. When it’s hot enough, add the batter
1/2 cup unsweetened peanut butter (or to cover the pan (this way you can make
almond butter) the pancakes thin) or if you prefer, you
2 eggs + 1 egg white can make 1/3 cup scoops.
1 teaspoon vanilla extract 6. Lower the heat and cook on both sides
1 teaspoon baking powder until done.
1 teaspoon cinnamon (optional) 7. Serve with maple syrup or honey, and
Maple syrup or honey (optional) fruits on top (optional)
Fruits for topping (optional)
35
BREAKFAST
V 2-3
chocolate chip
oatmeal cookie
pancakeS
Feels like a cheat meal, but it isn’t!
Tastes like a delicious chocolate chip cookie.
Ingredients
1 very ripe banana 1 teaspoon baking powder
1 flax egg ½ cup oats
½ teaspoon vanilla ¼ cup whole wheat flour
1 tablespoon peanut or almond butter Pinch of salt
1 tablespoon coconut oil or olive oil 3 tablespoons dark chocolate chips
3 tablespoons almond milk Natural maple syrup or honey (optional)
36
BREAKFAST
chocolate chip
oatmeal cookie
pancakeS
(Continued)
Directions
1. Preheat pan to medium heat.
2. Prepare flax egg by mixing 1
tablespoon flaxseed meal and 2.5
tablespoons water and let it sit for 4
minutes.
3. Mash banana with baking
powder in a bowl.
4. Add flax egg, vanilla, nut butter, salt,
almond milk to the bowl and mix well.
5. Stir in oats and flour until
combined. Sprinkle chocolate chips and
mix gently.
6. Make ¼ cup scoops and add to lightly
greased pan.
7. Cook for 2-4 minutes on each side, or
until ready. Serve with natural
maple syrup on top, and semi-melted
chocolate chips as topping.
37
BREAKFAST
V 1
scrambled
eggs Directions
Nothing like some good scrambled eggs after 1. Pre-heat cooking pan.
waking up! 2. Add a small splash of olive oil.
3. Chop vegetables into small cubes and
Ingredients add to pan. This is optional!

4. Add eggs.
5. Scramble eggs in pan (or before,
2 eggs
whichever you prefer).
Olive oil
6. Add salt, pepper, and other spices.
Veggies of choice (I use mushroom,
tomato, onion, and bell pepper)
Notes:
(optional) • If you’re low on time, scramble eggs in a bowl,
Salt, pepper and other spices put in microwave for 1 minute - 1 minute 30
(optional) • seconds.
• Buy a non-stick pan so you don’t have to add oil.
• These eggs are always good with a piece of
whole wheat toast.
38
BREAKFAST
lunch
[
dinner
Don’t know what to eat for Lunch?
Sick of eating the same recipe for Dinner each night?
Here you’ll find my largest collection of delicious and

healthy Lunch & Dinner recipes:
Quinoa Recipes
Meat Recipes
Seafood Recipes
Grilled Recipes
Baked Recipes
Other Recipes
quinoa
lunch
[
dinner
V
QUINOA Directions
FRUIT 1. Wash and cook quinoa.
SALAD
2. Cut fruits and veggies.
3. If you like your onion with a less
intense flavor, you can soften it (page 10
for instructions).
I’m clearly obsessed with mango and this 4. When quinoa is ready, add fruits and
combination is one of my favorites. Perfect for vegetables and mix well.
Summer!
5. Add salad dressing of your choice, or
Ingredients simply add lemon and olive oil.
Notes:
Quinoa • I sometimes add bell pepper, corn, or whole
Mango wheat toast cut out in little pieces. Get creative!
Strawberries • If you don’t know how to cook quinoa you can
Avocado learn how to do so in the glossary.
Onion • You shouldn’t need more than 1/2 cup of quinoa
Tomato for one serving in this recipe, but whenever I
Salt and pepper make quinoa I try to make a lot so I can have
Lemon some later in the day/week.
Olive oil
41
Quinoa
V 1
zucchini
boats Directions
This is such a cute and fun recipe! You can 1. Preheat oven to 180ºC (350ºF).
choose to add chicken or meat for protein, 2. Wash and cook quinoa.
but adding an egg and quinoa is more than 3. Cut zucchini in half, vertically.
enough protein!
4. Remove seeds and “stuffing”.
5. Cut vegetables into small cubes.
Ingredients 6. In a bowl, add vegetables, quinoa,
and egg.
1 Zucchini 7. Add mixture into “zucchini boats”.
Quinoa 8. Add ricotta and/or feta cheese on top.
Tomato 9. Cook in oven for 15-20 minutes.
Bell pepper
Onion
1 egg
Feta and/or ricotta cheese
(optional)
42
Quinoa
V 1
sweet potato
quinoa
SALAD Directions
1. Wash and cook the quinoa.
This quinoa salad is delicious and easy to
make! 2. Cook sweet potatoes (check Glossary
for instructions).
Ingredients
3. Chop red bell pepper and onion.
4. If you like your onion with a less
intense flavor, you can soften it (page 10
1/2 cup cooked quinoa for instructions).
1 sweet potato 5. Cut avocado into cubes.
¼ red bell pepper, diced 6. Toss quinoa, sweet potatoes, bell
¼ cup red onion, chopped pepper, onion and green onion.
½ avocado Add avocado cubes.
Salt and pepper
7. Add olive oil and lemon as dressing.
Lemon and olive oil (optional)
8. Add salt and pepper to taste.
¼ cup green onion
9. Garnish with green onions and serve.
43
Quinoa
V
pomegranate
quinoa
SALAD Directions
The textures in this salad are delicious! 1. Wash and cook the quinoa.
2. Wash kale and chop into small pieces.
Ingredients 3. Wash pomegranate seeds.

4. Mix quinoa, kale, feta cheese, olives
and pomegranate seeds in serving dish.
1 cup quinoa
5. Add olive oil, lemon, salt and pepper.
1 cup Kale
6. Serve.
Feta cheese
Pomegranate seeds
Black olives (optional)
Olive oil
Lemon
Salt and pepper to taste
44
Quinoa
V
quinoa
3-4
sushi
Who doesn’t love sushi!? Quinoa is a great
replacement for rice, you’ll be surprised! I
made this with salmon and avocado, but you
can add whatever fish and veggies you like.
Ingredients
1 cup cooked quinoa Soy sauce
300-400 g fresh salmon Sesame seeds (optional)
1 avocado Bamboo rolling sheet/mat
5 (or more) nori wrappers Recipe continues on the next page
45
Quinoa
quinoa
sushi
(Continued)
1. Wash and cook quinoa. Let quinoa 7. Start rolling. Bring the bottom of
cool down for 30 min (or put in fridge the mat with the plastic wrap, up and
to speed up process). Meanwhile, over the ingredients. Press forward to
cut the salmon and avocado into shape the sushi into a tube. Roll with
long and thin strips. pressure so you get a firm roll.
2. Lay out the rolling mat on top of 8. Squeeze the mat around the roll
a cutting board, with the horizontal until it feels uniform all over. Don’t
stripes facing you. Place some plastic squeeze too hard, or your ingredients
wrap on top of the rolling mat. might get smashed.
9. Place the roll on a cutting board.
3. Add the Nori on top of plastic Slice the sushi roll in small pieces. Set
wrap. Add quinoa on nori and spread the rolls on a serving platter or sushi
evenly. plate.
4. Wet your fingers so the quinoa 10. Sprinkle sesame seeds on top
doesn’t stick to your hands. Leave (optional). Serve with soy sauce.
a small part of each part of the nori
uncovered so you can seal the roll.
5. Add the fish and vegetables.
6. Arrange these horizontally in the
side of the nori closest to you. Make
sure not to overfill the mat with
ingredients, as it might not be able
to seal!
46
Quinoa
V 3-4
kale quinoa
SALAD with
chicken
This Kale Quinoa Salad is amazing on its own,
but add some chicken and we’ve got a
delicious meal!
Ingredients
1 cup cooked quinoa Oregano
4 skinless, boneless chicken Red chili powder
breast halves Garlic powder
2 handfuls kale ¼ cup freshly squeezed lemon juice
1 cup ricotta cheese 1 small scallion, chopped
Salt and pepper ½ cup nuts or almonds
Olive oil Recipe continues on the next page
47
Quinoa
kale quinoa
SALAD with
chicken
(Continued)
Directions
1. Wash and cook quinoa. In a small by mixing ¼ cup lemon juice, chopped
bowl, mix together 2 tablespoons of scallions, garlic powder, chili powder,
olive oil, red chili powder, oregano, ½ cup olive oil, salt and pepper.
garlic powder, salt and pepper. Brush 5. Wash and remove center stems from
this mixture on chicken breasts on both kale, and thinly slice crosswise.
sides. 6. In a large bowl, toss cooked quinoa,
2. Heat large skillet over medium-high kale, and nuts.
heat and add a dash olive oil. Add the 7. Add dressing to salad and add one
chicken breasts and cook until browned cup ricotta cheese. Mix well and season
(about 5 minutes per side). with salt and pepper if necessary.
3. Remove from heat, and let stand for 5 8. Divide mixture in serving plates and
minutes. top each with sliced chicken breast.
4. In a small bowl, create a dressing 9. Serve.
48
Quinoa
V
quinoa
2-3
Directions
turkey 1. Wash and cook quinoa.
meatballs
3. Cover a baking sheet with parchment
paper or cooking spray.
4. In a large bowl, add ground turkey,
quinoa, onion, garlic, oregano, parsley, egg,
Who would have thought you could make
meatballs with quinoa? These taste amazing! salt and pepper. Mix well.
5. Roll into small balls and add to baking
Ingredients
sheet. Leave enough space between them.
6. Bake for 30 minutes.
7. Meanwhile, heat the tomato sauce in a
500g lean ground turkey large saucepan.
2/3 cups cooked quinoa 8. Chop basil into small pieces and add to
2 garlic cloves, minced tomato sauce.
1 egg 9. When ready, transfer the meatballs to the
¼ cup red onion, diced tomato sauce and stir to coat them.
Parsley 10. Serve meatballs with sides like brown
Oregano rice, whole wheat pasta or lettuce leaves.
Basil leaves
2 cups natural tomato sauce
49
Quinoa
V
quinoa
5
croquettes Directions
Quinoa croquettes are nutritious, delicious and 1. Preheat oven to 180ºC (350ºF).
easy to prepare. They can be eaten hot or cold. 2. Wash and cook the quinoa.
3. Cut the onion into small cubes and
Ingredients cook in pan with a little olive oil.

4. Chop the parsley leaves
2 cups quinoa 5. Mix quinoa, onion, capers, sesame
½ onion seeds and parsley in a bowl. Add salt and
2 eggs pepper.
1 tablespoon capers 6. Add 2 beaten eggs and mix until the
2 tablespoons toasted sesame seeds mix is smooth and set aside.
1 tablespoon chopped parsley 7. Grease a baking sheet with olive oil
Olive oil and a napkin. Form croquettes with your
Salt and pepper to taste hands and bake for about 20 minutes.
8. Serve with salad, or in a sandwich with
ingredients of your choosing.
50
Quinoa
V
sweet potato
quinoa Directions
burgers
1. Wash and cook quinoa.
2. Cook sweet potato (find directions in
Glossary, page 11).
3.Remove skin and mash sweet potatoes in
Burgers made out of two of my favorite a large mixing bowl. Remove big chunks
things? Yes please!
(if any).
Ingredients
4. In a pan, combine chopped onions and
olive oil over medium-low heat until onions
are translucent. Add garlic, salt and cook for
1 sweet potato an additional minute.
1 cup quinoa 5. Mix onions, quinoa and sweet potatoes
2 garlic cloves in bowl, and add salt and pepper to taste.
½ onion, diced Make sure to mix well.
Olive oil 6. Form mixture into balls and flatten into
Salt & pepper burgers. Cook in a non-stick pan for 2-3
minutes on each side. They’re ready when
Notes: browned up and crispy.
• If they don’t hold together very well, 7.Serve alone, with a dressing, in a sandwich
add an egg to the mix.
or with your favorite side dish!
51
Quinoa
V
sweet potato
black bean
burrito Directions
I love this combination of flavors! 1. Wash and cook quinoa.
When making black beans make sure to cook 2. Make black beans according to
them with enough time according to cooking cooking instructions.
instructions. 3. Cook sweet potato (instructions in
Ingredients
page 11) and cut in cubes.
4. Cut avocado in cubes or smash.
5. Put tortillas in microwave for 30
2 whole wheat tortillas seconds.
1 cup quinoa 6. Add quinoa, beans, sweet potato
1 large or 2 medium sweet potatoes
cubes, and other ingredients on top of
1 cup black beans
1 avocado
tortilla.
1/2 cup corn 7. Add salt, pepper and other spices.
1/4 cup tomatoes 8. Fold and serve.
1/4 Green chili pepper
Salt, pepper and other spices
52
Quinoa
meat
lunch
[
dinner
V
homemade
burgers Directions
Making burgers is a lot easier than you would 1. Preheat oven to 180ºC (350ºF).
think! 2. Chop onion into tiny pieces.
3. Mix all ingredients in a bowl with your
Ingredients hands. Do this until the mixture does not

stick to bowl.
500g ground beef 4. Grab handfuls of meat and make them
1 egg into small circles (depends on how big
1 onion (optional) you want them to be) and put them on
Salt, pepper and other spices a tray. Make as many as you wish, and
cook in oven until they’re no longer red
on the inside (unless you like them more
raw).
5. These burgers can also be done on a
cooking pan or grill (pictured) if you wish.
54
meat
V
sweet
4
potato feta For burgers

burgers Ground beef
¼ onion
1 egg
The buns on these burgers are made of sweet
Salt, pepper and spices
potatoes. This is one of my favorite meals,
ever. You’ll be amazed at how good this
For feta sauce

combination of flavors is!
Ingredients 200g crumbled feta cheese

3 sweet potatoes 3 tablespoons plain yogurt
Lemon juice
Olive oil
Notes:
• Cut some more sweet potatoes into long Salt and pepper
strips and bake with sweet potato “buns” Recipe continues on the next page
to use as a side to this dish (instead of
french fries). Find recipe in page 97.
55
meat
sweet
potato feta
burgers
(Continued)
Directions
2. Slice sweet potatoes to make buns.
Slices should be 1cm thick. Mix them in a
bowl with some olive oil and spices, then
bake them in oven for about 30 minutes.
3. Make burgers (go to page 54 for
Homemade burgers recipe). You can
cook them in a pan, in the oven or on a
grill.
4. Mix crumbled feta cheese
with 3 tablespoons of plain yogurt,
and add some fresh lemon juice and 1
tablespoon of olive oil in a bowl. Add salt
and pepper.
5. When all is done cooking, build
burgers with buns and feta dip. You can
add any other toppings to the mix, like
mushrooms or some greens.
6. Serve. Eat with fork and knife if it gets
too messy (which it probably will).
56
meat
V
chicken
wraps
Wraps are a fun meal, and they’re a great idea
for big groups, because everyone gets to decide
what to put and not to put on their wraps.
Ingredients
Whole wheat tortillas Tomatoes
Around 200g of chicken breasts Avocado
Broccoli Plain yogurt
Onion Salt, pepper and other spices.
Different colored bell peppers Recipe continues on the next page
57
meat
chicken
wraps
(Continued)
1. Chop chicken. Heat a cooking pan

with a dash of olive oil and cook
chicken. Add salt, pepper and
other spices.
2. Chop vegetables. You can choose to
cook them or serve them as they come.
4. Cook vegetables separately in
non-stick cooking pan.
5. Ground avocado.
6. Heat up wraps in microwave (put a
stretched out napkin in between each
wrap so they don’t stick together) for
one minute.
7. Add desired ingredients and spices to
your wrap!
8. Fold and serve.
Notes:
• The amount of vegetables & chicken you use
depends on how many people you’re serving.
• When cooking for bigger groups, add as many
ingredients as possible to the table. Sautéed
mushrooms, cheddar cheese, corn, salsas, etc.
58
meat
V
chicken Directions
stir
1. Wash and chop vegetables. You can
choose to slice your vegetables or chop
fry
them in little cubes.
2. Start by putting the chopped onion on
the wok. Onion releases its own juices,
so adding oil is not necessary (but can be
Quick and easy meal for when you’re feeling
done anyway).
unoriginal!
3. Cut chicken into thin slices. Add to
Ingredients
wok. When chicken is almost done, add
vegetables to pan. Add spices.
4. Stir over high heat until meat and
200g (approx.) of chicken or beef vegetables are ready.
1 onion 5. Serve with quinoa or other desired side
Mushrooms dish.
Bell peppers
Broccoli Notes:
Zucchini • You can add low sodium soy sauce or toasted
sesame oil to give the stir fry more flavor!
59
meat
V
stuffed Directions
peppers 1. Preheat oven to 180ºC (350ºF).
2. Cut the tops off the bell peppers and
remove seeds and membranes. Chop the
Stuffed peppers make a great meal served edible parts of the tops and set those aside.
with some salad, quinoa, brown rice or sweet 3. Wash peppers.
potatoes on the side. 4. In a heated skillet, add olive oil.
Add garlic and onion, then add vegetables
Ingredients (chopped bell pepper from tops,

mushrooms, tomatoes) and spices
(oregano, salt, pepper). Add tomato sauce
Bell peppers (any color) and let simmer for about 10 minutes on
500 g ground beef medium heat.
Chopped onion 5. Mix ground beef, ricotta or feta cheese
Garlic and 1 cup of tomato/vegetable mixture in a
Natural tomato sauce bowl, then stuff peppers with mix.
Salt, pepper, oregano 6. Put peppers in a baking dish, or on muffin
Vegetables of choice (I use corn, trays (so they don’t tip over).
mushrooms and tomatoes) 7. Pour remaining tomato mixture over
Feta cheese or ricotta cheese stuffed peppers.
(optional). 8. Bake for 45-60 minutes.
60
meat
V
veggie
4
Directions
meatloaf 1. Preheat oven to 180ºC (350ºF)
2. Mix ground beef, egg and spices in a bowl.
3. On a clean tabletop, spread plastic foil.
Spread beef on plastic foil evenly, so it is flat
You’ve probably eaten meatloaf.
But have you tried a vegetable stuffed meat- and rectangular.
loaf ? 4. Add ricotta cheese and spread along the
center of the beef layer.
Ingredients
5. Add other vegetables along this same
center.
6. When done adding ingredients, grab one
800g ground beef side of plastic foil and roll beef lengthwise to
1 egg form a “log”.
Bell pepper (any color), sliced 7. Add beef “log” to a baking pan and re-
Onion, sliced move plastic from meatloaf.
Mushrooms, sliced 8. Pour some olive oil on top of meatloaf.
Ricotta cheese Spread more ricotta cheese on top
1 tomato, chopped (optional).
Any other vegetable you want! 9. Bake in oven for 45-60 minutes, until
Salt, pepper and other spices meat is no longer red. Slice and serve alone
or with brown rice.
61
meat
V
pesto
4
Directions
meatballs 1. Preheat oven to 180ºC (350ºF)
2. Wash and chop spinach leaves into
long strips.
The meatballs + this pesto sauce mix is so
good!! 3. Mix turkey meat, spinach, chopped
scallion, eggs & spices in a bowl.
Ingredients
4. Using a small spoon, form meatballs.
5. Put meatballs on oven pan on top of
aluminium foil.
2 trays (around 800 g) of ground turkey 6. Cook for 25-35 minutes.
meat 7. Alternative: Cook on pan with a dash
Handful of spinach leaves of olive oil.
Handful of chopped scallion 8. Make pesto.
2 eggs 9. Mix ricotta cheese, pesto and yogurt in
Salt, pepper and spices a bowl. Add to meatballs when done.
Basil pesto (directions in page 148) 10.Serve with brown rice, quinoa, sweet
2 tablespoons ricotta cheese potatoes, or whatever other side dish
2 tablespoons yogurt you like!
62
meat
grilled
lunch
[
dinner
V
egged
peppers Directions
These are so easy to make! 1. When choosing your peppers, pick
You can grill them, make them in an oven or square looking ones, so eggs don’t fall
on a skillet.
off later.
2. Wash peppers and cut in half carefully.
Ingredients 3. Remove seeds and clean.
4. Toss pepper halves on grill and leave
Bell peppers (choose different colors if for about 10 minutes.
possible!) 5. Crack an egg open in each pepper half.
Eggs (2 eggs for 1 pepper) 6. Add salt, pepper, and other spices.
Salt, pepper and spices. 7. Leave on grill until egg yolks are no
longer runny.
Notes:
• You can add other ingredients into the
peppers before adding the eggs! I like cutting
some mushrooms up and adding them to the
bottom.
64
grilled
V
stuffed
mushrooms Directions
These can be eaten raw or can be tossed on a 1. Wash mushrooms.
grill or oven. You can basically add whatever 2. Remove stems.
you want to the stuffing.
3. Chop green chili and bell pepper
I include two options for this recipe.
4. Add ricotta cheese into mushrooms.
Ingredients
Top with green chili, bell pepper and raw
ham
5. Toss on grill or oven, or eat raw!
Big mushrooms
Ricotta cheese
Green chili
Bell pepper (optional)
Raw ham or bacon
65
grilled
V
stuffed
mushrooms Directions
This is an alternative preparation of this recipe 1. Wash mushrooms.
2. Remove stems.
Ingredients
3. Mix tuna, chopped onion, chopped
green chili, coriander, lemon, salt and
pepper in a bowl.
Big mushrooms 4. Add to mushrooms.
Tuna 5. Toss on grill or oven, or eat raw!
Onion
Green chili
Coriander
Lemon
66
grilled
V
grilled
corn
This is a no brainer you’ve probably heard of!
You can use fresh corn or frozen corn, and you
Directions
can decide to cook it “on the husk”, in
aluminium foil, or “naked” on the grill. 1. Place corn directly over very hot grill.
This recipe is meant for “naked” on the grill 2. Turn occasionally, until charred and
corn. cooked through, for about 10 minutes.
3. Serve with a pinch of salt and pepper.
Ingredients 4. You can also choose to add sauces

(page 148) to the corn cobs.
Corn cobs
Salt and pepper
67
grilled
V
grilled
2-3
scallions Directions
This is a fast and easy addition to your grill. 1. Mix olive oil, salt and pepper in a small
bowl.
2. Brush scallions with mix.
Ingredients 3. Lay scallions on grill. Turn the scallions
until they are softened and charred in
1 bunch scallions (root ends trimmed) patches (about 5 minutes total).
Lemon 4. Transfer scallions to a dish and
2 tablespoons olive oil squeeze lemon evenly over them.
Salt & pepper 5. Serve warm.
68
grilled
V
grilled Directions option 1
sweet 1. Peel sweet potatoes.
potatoes 2. Cut them in small cubes and add to

aluminium foil. Leave some free space
on the aluminium foil, so you can wrap it
Sweet potatoes are so delicious! They’re a into a ball later.
great replacement for potatoes or rice when at 3. Add olive oil and spices.
a barbecue.
I included two different ways of grilling
4. Wrap aluminium foil into a big ball
them: with sweet potato cubes inside.
5. Toss on grill and check every few
Ingredients minutes.
6. Remove from grill when tender.
Sweet potatoes 7. Serve.
Aluminum foil
Salt, pepper, and other spices
(smoked chili peppers,
chili peppers, etc.)
69
grilled
grilled Directions option 2
sweet
potatoes
1. Peel sweet potatoes.
2. Cut them into slices (round or thin).
3. Put in a bowl, add olive oil and spices.
(Continued)
Mix well.
4. Put directly on grill, turning every now
Ingredients and then.

5. Remove from grill when they are no
longer hard on the inside (insert a fork
Sweet potatoes into one of them to see if it’s soft inside).
Olive oil 6. Serve.
Aluminum foil
Salt, pepper, and other spices Notes:
(smoked chili peppers, • You can choose to boil them before grilling.
chili peppers, etc.) • As a dressing, you can mix lemon juice, lemon
zest, olive oil and salt and pepper.
70
grilled
V
grilled
zucchini
slices Directions
You’ll be surprised by how amazing these are! 1. Cut off the top and bottom of each
zucchini. Slice the zucchinis into
Ingredients quarters, lengthwise (so they look like

spears, or sticks)
2. Place them all in a ziploc bag (or a
Zucchini (as many as you wish)
big bowl). Drizzle olive oil, salt, pepper,
Olive oil
lemon zest and lemon juice. I don’t use
Salt and pepper
exact measurements for this recipe, just
Lemon zest
try to measure everything according to
Lemon juice
your taste.
71
grilled
grilled
zucchini
slices
(Continued)
Make sure the zucchinis are all lightly

covered in oil but not drowning in it.
Let them marinate for 10-15 minutes.
3.Turn on the grill to medium heat.
4. Grill the zucchini on all sides, until
they are tender. I like my zucchini slices
a little bit burnt, but you can take them
out right before they start to burn.
5.Remove the zucchini and place them
on a dish.
6.Pile up some lemon zest, and add a
sprinkle of kosher or sea salt on top.
Use a knife to chop the salt and zest
together. Put the “lemon salt” in a bowl
and add lemon juice and olive oil to that
(optional), in order to make a dressing.
7. Add dressing to grilled zucchini.
8. Enjoy!
72
grilled
V
pineapple
burgers Directions
If you like “Hawaiian” food combinations, 1. Make homemade burgers.
you’ll love these burgers with grilled 2. Turn on grill. Toss burgers on grill.
pineapples on top!
3. Cut pineapples into slices. Add to grill.
4. Cut avocado into slices, or mash if
Ingredients desired.
5. Chop green chili into small cubes.
Pineapple slices 6. Toast bread (optional)
Homemade burgers (see recipe in 7. Remove burgers and pineapples from
page 54) grill when ready.
1 Avocado 8. Assemble burgers with pineapple,
Whole wheat bread avocado and add ricotta cheese and
Ricotta cheese (or plain yogurt) green chili.
Green chili 9. Serve.
73
grilled
V
meat
skewers
These are great for big barbecues!
They take a while to prep but they’re worth it.
Directions
1. Cut the meat into small cubes. Put in a
Ingredients bowl and add spices. Mix.
2. Cut the chicken (wash chopping board
Skewer sticks and knife when switching from meat to
Meat chicken!) into small cubes and repeat
Boneless chicken breasts previous step.
Sausage (optional) 3. Cut vegetables into cubes (except
Bacon (optional) mushrooms, if they’re small enough, no
Onion need for cutting).
Bell Peppers (use different colors)
Small Mushrooms
Salt, pepper and oregano Recipe continues on the next page
74
grilled
meat
skewers
(Continued)
4. Cut sausages into small cubes

(optional).
5. Add ingredients to skewer sticks. Try
to make a pattern with the colors and
flavors.
6. Put skewers on grill and turn every
few minutes, until they are slightly
burnt but not too burnt.
Notes:
• I don’t eat bacon or sausages, but they’re
a great addition to the skewers, specially if
you have kids around!
• Mix up the flavors. Make sure not to add
the same ingredients to all skewers if you
have picky eaters with you!
75
grilled
V
veggie
skewers Directions
These are easy to make, and so beautiful to 1. Wash and cut bell peppers into
look at! squares.
2. Cut onion into square strips.
Ingredients 3. Cut zucchini into circular strips.

4. Cut pineapple into cubes.
5. Wash but don’t cut cherry tomatoes
Skewer Sticks and mushrooms.
Red Onions Recipe continues on the next page
Zucchini
Cherry tomatoes
Mushrooms
Bell Peppers
Pineapple
Lemon
Salt and Pepper
76
grilled
veggie
skewers
(Continued)
6. Add onions, zucchini, bell peppers,
cherry tomatoes, mushrooms and
pineapples to skewer sticks.
7. Add salt, pepper and other spices to
skewers. Squeeze lemon juice on top
(optional).
8. Toss skewer sticks on grill. Turn every
few minutes to make sure they don’t
burn.
9. Serve.
Notes:
• You can add as many vegetables as you want!
The more colors, the better.
77
grilled
seafood
lunch
[
dinner
V
coconut
4-6
shrimp
Coconut + Shrimp = Match Made In Heaven!
Ingredients
1 small onion, grated ¼ teaspoon ground cardamom
1 teaspoon grated fresh ginger 2 sticks cinnamon
1 kg of jumbo shrimp, peeled and 2 bay leaves
washed 4 tablespoons of plain yogurt
1 teaspoon turmeric 1 can of coconut milk
4 tablespoons olive oil Salt and pepper
¼ teaspoon ground cloves Brown rice to serve on the side
79
seafood
coconut
shrimp
(Continued)
Directions
1. In a bowl mix the onion and ginger; set
apart.
2. In another bowl, add the shrimp and
season with salt and half of turmeric.
3. In a skillet, heat 2 tablespoons of olive
oil over medium heat and add the shrimp
and sauté 3-4 minutes or until lightly
browned.
4. Remove from pan and set aside.
5. On the same pan, add the remaining oil
and add the cloves, cardamom, cinnamon
stick and bay leaves, cook 1-2 seconds.
6. Add reserved onion mixture and cook
3-4 minutes. Add remaining turmeric, pep-
per, 2-3 tablespoons water and yogurt. Mix
well.
7. Add the coconut milk and heat 2-3 min-
utes. Finally return the shrimp to the pan
and cook 4-5 more minutes or until mixture
is heated through and slightly
thickened.
8. Serve immediately, with brown rice on
the side.
80
seafood
V
mediterranean
reineta
Fish and Vegetables is always a healthy and
delicious option! This recipe uses Reineta, a
Chilean fish, but you can choose to replace it
Directions
with another type of white fish!
1. Wash and rinse fish fillets.
Ingredients
2. Put in a glass bowl with a tablespoon
of olive oil, red onion and chopped
tomato.
2 reineta fillets 3. Sprinkle all the spices on top of fish
2 tomatoes, cubed with a pinch of salt.
1 red onion, thinly sliced 4. Bake for 20 minutes.
1 red bell pepper 5. Serve with brown rice or quinoa
1 green or yellow bell pepper, cubed (optional).
3 teaspoons olive oil
Salt, pepper, oregano and garlic powder.
Brown rice or quinoa (optional).
81
seafood
V
shrimp
2-3
wraps
These wraps are very easy to make and they’re
great with some Tzatziki Sauce!
Ingredients For tzatziki sauce

1 bag of whole wheat wraps Cucumber
1 small bag of frozen shrimp (around Plain yogurt
200g) Fresh mint leaves
1 small box of mushrooms Olive oil
1 or 2 bell peppers Salt and pepper
(use different colors!) (See instructions on Sauces & Dressings
1 cucumber 148)
1 red onion Recipe continues on the next page
82
seafood
shrimp
wraps
(Continued)
Directions
1.Put the shrimp in a strainer and pour
boiling water on shrimp until it is no
longer frozen. Remove all water, and
cook shrimp in a pan (you can do this
with a dash of olive oil or some cooking
spray) until ready. Add salt and pepper
(optional).
2.Meanwhile, chop up vegetables. You
can choose to cook them or serve them
as they come. For example, I like my
onion cooked, but not everyone does!
You can also cook the bell peppers and
the mushrooms the same way as the
shrimp.
3.Heat up wraps in microwave (put a
stretched out napkin in between each
wrap so they don’t stick together) for
one minute.
4.Add desired ingredients to your wrap!
5.Fold wrap and serve.
83
seafood
V
salmon
pesto
rice
These two don’t necessarily have to be done
together, but the combination of both is great!
Ingredients Pesto sauce

500 g salmon (page 148)
Onion Basil
Brown rice Olive oil
Nuts Nuts (optional)
Garlic
Salt and Pepper
84
seafood
salmon
pesto
rice
(Continued)
Directions
2. Make brown rice.
3. Make pesto sauce in blender.
4. Cut onions in strips.
5. Season salmon with salt, pepper and
other spices of your choosing. Top with
onions.
6. Cook salmon for 15 minutes, until
ready.
7. Mix rice with pesto sauce in a bowl,
until rice is green. Add nuts to give it
more crunch (optional).
8. Remove salmon from oven and serve
with pesto rice.
9. Add lemon juice on salmon and rice.
Enjoy!
85
seafood
V
sautéed
shrimp Directions
1. In a bowl, add the shrimp. Season with
Never thought the combination of egg and
shrimp would be so delicious! salt, pepper and lemon juice drops. Let
sit for 5-8 minutes.
2. Meanwhile, in a bowl, beat eggs and
Ingredients
season with salt and pepper.
3. Heat the wok over medium heat. Add
oil, heat 1-2 minutes.
300 g of peeled shrimp 4. Add the shrimp and cook 2-3 minutes.
Salt and pepper 5. Add the green onions and fry for 1
Lemon juice minute.
5 eggs 6. Add eggs and cook over medium heat
2 tablespoons oil turning to go curdling the egg until
2 green onions (scallions), sliced desired doneness.
2 teaspoons sesame for sprinkling 7. Serve immediately sprinkled with
(optional) sesame and brown rice on the side
Brown rice (optional).
86
seafood
V
salmon
burgers Directions
These burgers are healthy and very easy to 1. Finely chop salmon and leave it in a
make! These can be served with ricotta and bowl with onions, scallion, lemon zest,
yogurt on top, with brown rice on the side, or flour, eggs and yogurt.
with bread and other toppings!
2. Mix well and season with salt and
pepper.
Ingredients 3. Form burgers and cook in a nonstick
pan without oil (or put a little oil in a
250 g of salmon fillet napkin and spread in pan) over medium
1 scallion, finely chopped heat on both sides. These can also be
½ red onion, chopped cooked in a grill.
2 teaspoons lemon zest 4. Serve burgers with yogurt and ricotta
1 egg on top.
½ cup whole wheat flour
2 tablespoons plain yogurt
Ricotta cheese (optional)
Salt and pepper
87
seafood
V
mango
tilapia
Mango + Fish = Always a Good Idea!
Directions
Ingredients 1.Preheat oven to 180ºC (350ºF).
Tilapia (or any other kind of white fish) 2.Put fish on aluminium foil on top of
Salt and pepper baking sheet and bake for 15 minutes, or
Chopped scallion until lightly browned.
3.Make mango sauce (instructions on
Mango sauce
page 148).
4.Remove fish from oven and add mango
sauce on top.
½ cup plain yogurt 5.Top with chopped scallion and serve with
1 chili pepper, seeded and diced brown rice as a side.
¼ cup red onion, chopped
¾ cup mango, chopped
Freshly squeezed lime juice
1 teaspoon cumin
Salt and pepper
88
seafood
V
caprese
3-4
Directions
pasta 1. Prepare pasta
2. Put the shrimp in a strainer and pour
boiling water on shrimp until it is no
Quick and delicious.
longer frozen. Remove all water, and
Ingredients
cook shrimp in a pan (you can do this
with a dash of olive oil) until ready.
Add salt and pepper.
1 bag of whole wheat pasta 3. Wash tomatoes and cut them in half or
200g of shrimp in four. Put them in a bowl.
1 cup of basil 4. Wash and cut basil leaves into tiny
½ box of cherry tomatoes strips. Add to bowl.
Olive oil 5. Add feta or ricotta cheese to bowl.
Feta cheese (or ricotta cheese) 6. Add olive oil and a bit of lemon juice
Lemon and/or lemon zest to bowl.
Salt and pepper 7. Add salt and pepper.
8. When pasta is ready, add ingredients
from bowl and shrimp.
9. Serve.
89
seafood
V
pesto
shrimp
pasta
The pesto + shrimp combination is to die for!
You can make a basil pesto or broccoli pesto
for this recipe (find both in pages 148 and 150)
For pesto
1 cup basil
Ingredients 1 clove garlic
3 tablespoon olive oil
Whole wheat pasta Salt and pepper
Shrimp Nuts (optional)
Salt and pepper
90
seafood
pesto
shrimp
pasta
(Continued)
For brocoli pesto

2 cups broccoli
½ cup freshly squeezed lemon juice
2 cloves garlic, chopped
½ cup olive oil
2 tablespoon water
Salt & pepper
Directions
1. Cook pasta.
2. Add a dash of olive oil to a small pan
and sauté shrimp until it is ready.
3. Add salt and pepper.
4. Make pesto.
5. Mix pasta with pesto and shrimp.
6. Serve.
91
seafood
baked
lunch
[
dinner
V 3-4
zucchini Directions
pizza 1. Preheat oven to 180ºC (350ºF).
2. Cut zucchini into slices (¼ inch or 6mm
bites thickness)
3. Heat olive oil in a skillet over medium
high heat. Add zucchini slices and cook,
This is such a fun recipe! You can add flipping once, until golden (about 1-2
whatever toppings your heart desires. minutes per side). Add salt, pepper and
other spices.
Ingredients 4. Place zucchini slices on a large baking
sheet.
Zucchini 5. Add tomato sauce to each zucchini
Natural tomato sauce slice. Then add ricotta cheese.
Ricotta cheese 6. Add toppings of choice.
Toppings of choice (I used cherry 7. Sprinkle with additional spices and put
tomatoes, basil, mushrooms and in oven.
shrimp) 8. Cook for 5-15 minutes, until the cheese
Salt, pepper & other spices has slightly melted.
9. Serve.
93
baked
V
baked Directions
chicken 1. Preheat oven to 180ºC (350ºF).
breasts
2. Put chicken breasts in an oven pan.
3. Add salt, pepper, oregano and other
spices on both sides of chicken breasts.
4. Cut onions and mushrooms into strips.
This recipe is foolproof, and so tasty!
Toss onto chicken breasts.
5. Add ¼ cup of water to the pan.
Ingredients This helps the chicken remain moist so
it doesn’t dry. Don’t cover the chicken in
Chicken breasts water, just add enough so there’s a small
½ an onion layer of water on the bottom.
Mushrooms 6. Cook for 50-60 minutes, until chicken
Water is no longer red on the inside.
Salt, pepper, oregano and other spices 7. Remove from oven.
Lemon 8. Add freshly squeezed lemon juice on
Tomato (optional) chicken breasts.
Brown Rice (optional) 9. Serve with brown rice and sliced
tomatoes.
94
baked
V 3-4
zucchini For turkey sauce

lasagna 1. Heat a cooking pan over medium heat
and add 1 tablespoon of olive oil.
2. Add 1 medium onion (chopped up).
This Lasagna is healthy, delicious and easy to 3. Season with salt, red pepper flakes and
make! It takes a while in the oven, but it’ll be pepper.
worth it!
4. Stir, and wait for onions to become
tender (about 5 to 6 minutes).
Ingredients 5. Add ground turkey meat.

6. Break up turkey with wooden spoon
and cook until it is no longer pink.
2 zucchinis
7. Add 1 can of whole peeled tomatoes
1 cup ricotta cheese
with their juices to a blender and puree
350 g ground turkey meat
until smooth. Add to pan.
Natural tomato sauce
8. Add tablespoon of fresh oregano, or a
1 medium onion, chopped
pinch of dried oregano.
Olive oil
9. Mix and stir, leave to meld and become
Salt, pepper & oregano thick, for about 20 minutes, and turn off
Red pepper flakes heat.
10. Set aside.
95
baked
zucchini
lasagna
(Continued)
For lasagna
2. Cut tops of zucchinis off. Thinly slice
zucchini lengthwise
(with mandolin slicer or knife).
Grab a baking dish and layer bottom
of dish with zucchini slices. Let them
overlap slightly. Add a pinch of salt.
3. Add about a cup of turkey sauce.
4. Dot with ricotta.
5. Next layer: Layer zucchini in opposite
direction. Add a pinch of salt. Add
turkey sauce, then dot with ricotta.
6. Repeat (with zucchini in opposite
direction). There should be three layers
of meat.
7. Top with a final zucchini layer, and
brush zucchini ribbons with olive oil and
add larger dots of ricotta.
8. Bake at 180ºC (356ºF) uncovered for
approximately 50 minutes, until it is
bubbling and brown on top.
9. Remove from oven when ready and
set for 5 to 10 minutes so it cools down.
10. Add some red pepper flakes, black
pepper and fresh oregano.
11. Serve.
96
baked
V
baked sweet
potato fries
Sweet Potatoes are nutritious and delicious!
One baked sweet potato contains over twice the
Directions
amount of vitamin A you need for the day! Sweet 1. Preheat oven to 230°C (450°F).
Potatoes are complex carbohydrates that 2. Peel sweet potatoes.
contain protein, which basically means you can 3. Cut them into fry-shaped pieces. Make
eat plenty of these and not feel guilty! the sizes similar so they all bake evenly.
Ingredients
4. Put the fries on a bowl or a ziploc bag
and add a few tablespoons of olive oil,
enough to lightly coat the fries. Season
Sweet potatoes with spices, salt and pepper.
(at least 1 per person)
Olive oil
(I use smoked chili peppers, but it works
well with cayenne pepper, paprika, curry
powder, garlic powder, cumin; basically
any spice you like!)
97
baked
baked sweet
potato fries
(Continued)
5. Mix/shake well, so all the fries are

covered with olive oil and spices.
6. Put the fries directly on a dark, non-stick
baking sheet for best results (lining with
aluminium foil produces mixed results
and parchment paper can burn in the hot
oven).
7. Arrange your fries in a single layer and
make sure they’re evenly spaced – no
touching! Otherwise they will never crisp
up / they’ll get soggy!
7. Bake fries for 15 minutes. Flip the fries so
they can cook on both sides.
8. Bake for 10-15 more minutes. It’s
important to bake them long enough, so
that they have a crispy taste.
98
baked
V
eggplant
4
Directions
gratin 1. Preheat oven to 180ºC (350ºF).
2. In a large skillet, heat oil over medium
The picture may not show it, but this recipe is heat and add the eggplant. Reduce to
delicious! low heat and cook until soft.
3. Add the flour, and stir carefully for 3-4
Ingredients minutes. Add the broth and remove from

heat. Mix until a smooth sauce is formed.
4. Return to heat and cook for 5 minutes.
2 large eggplants, stemmed and diced
Add the tomato sauce, yogurt, ricotta
½ cup vegetable broth
and mix well. Add salt and pepper.
1 tablespoon whole wheat flour
5. Pour the mixture into a baking dish
250g natural tomato sauce
and cook in the oven until hot
¾ cup plain yogurt
and browned.
1 cup ricotta cheese
6. Serve with brown rice (optional).
Olive oil
Salt and pepper
99
baked
V 3-4
eggplant
rolls
This Italian inspired dish is a winner! Made
these out of curiosity and now they’re a
favorite in my house!
Ingredients
3 eggplants 250 g ricotta cheese
3 tablespoons olive oil Tomato sauce
2 garlic cloves, crushed Basil leaves for garnish
Salt and pepper
100
baked
eggplant
rolls
(Continued)
Directions
1. Preheat oven to 180ºC (350ºF)
2. Cut eggplant lengthwise into thin
slices (thick enough to grill and so they
don’t break).
3. Mix 3 tablespoons of olive oil with
crushed garlic, salt and pepper. Brush the
eggplant slices with this garlic oil.
4. Grill the eggplant slices on a hot grill
pan for about 3 or 4 minutes per side. Let
cool when ready.
5. Spread some ricotta on each eggplant
slice. Add salt and pepper, then roll up.
Use a toothpick to secure each roll.
6. Meanwhile, heat tomato sauce in a
cooking pan. Add spices (dried basil, salt,
pepper, red pepper, garlic powder, etc.)
7. Place the eggplant rolls in an oven dish
and spread tomato sauce on top.
8. Leave in oven for 8-10 minutes, or
until hot.
9. Garnish rolls with basil leaves and a
drizzle of olive oil (optional).
Serve immediately.
101
baked
V 2-3
tortilla
pizzas
I’ve been trying to find a healthy way to eat
pizza, and this is one of the best ways! I love
caprese combinations, but you can add
Directions
whatever vegetables you want to this! 1. Preheat oven to 180ºC (350ºF).
2. Spread tomato sauce and ricotta
Ingredients cheese on tortilla

3. Add toppings of your choice to tortilla.
4. Cook in the oven for 10 minutes, or
Whole wheat tortillas until the tortilla is crispy enough.
¼ cup natural tomato sauce/puree 5. Serve.
½ tomato
Mushrooms
Basil leaves
Ricotta or cottage cheese
Pepper and spices
102
baked
V
roasted
2-3
vegetables Directions
This has to be my favorite way of eating
vegetables! I love adding these veggies to 2. After chopping all vegetables, add to
other protein based meals. Delicious! bowl and mix with olive oil, salt
and pepper.
Ingredients
3. Add the vegetables to a baking pan.
4. Roast vegetables for 35-45 minutes.
Remove from oven every 15 minutes and
1 large “head” of broccoli mix vegetables around, so they are all
1 large zucchini, cut in slices evenly baked.
300 g mushrooms, sliced 5. Serve hot.
1 cup cherry tomatoes, cut in half
2 carrots, chopped Notes:
1 large sweet potato, chopped in cubes • You can make this recipe with whatever
¼ cup olive oil vegetables you want.
• You can add cauliflower, bell peppers or any
Salt and pepper other vegetable!
103
baked
other
other
lunch
[
dinner
V
beet
4
Directions
soup 1. Make vegetable broth
2. Peel and cut the beets in small cubes.
This soup has a beautiful red/purple color and 3. Cut onions and put in cooking pot
will leave you feeling satisfied and happy. Can along with olive oil, until transparent.
be served cold or hot. 4. Add beets and sauté.
5. Cover with vegetable broth and cook
Ingredients at a low simmer.

6. Process soup in a blender or food pro-
cessor.
3 big beets
7. Put back in cooking pot and add salt,
½ onion
pepper and (optional) orange juice.
1.5 liters of vegetable broth
8. Heat soup and serve with a tablespoon
2 tablespoons olive oil
of ricotta cheese.
4 teaspoons chopped chives
1 orange (optional)
Salt and pepper
105
other
V
sautéed Directions
vegetable 1. Make brown rice
rice
2. Chop scallions and onions and put on
lightly oiled wok.
3. Chop mushrooms and zucchini into
cubes. Add to wok.
Other than the vegetable chopping, this is a
quick and easy to make meal! 4. Add any other vegetables of your
choice to wok. Mix well.
Ingredients 5. Add salt, pepper and other spices of
your choice.
Brown rice 6. Add rice and mix well, until it all looks
½ onion crunchy (or remove before, if you wish for
1 zucchini a softer taste).
1 scallion stem
Mushrooms 7. Add splash of lemon juice, soy sauce,
Salt, pepper and other spices and sesame seeds.
Lemon juice 8. Serve.
Sesame seeds
Other vegetables (bell peppers, soy
sprouts, corn, etc.)
Soy sauce (optional)
Sesame oil (optional)
106
other
V
egg
1
Directions
burrito 1. Chop vegetables into small cubes.
2. Add onion and scallion to pan (with or
This recipe works well for breakfast or lunch! without olive oil).
3. Add other vegetables.
Ingredients
4. When vegetables are juicy enough,
add eggs to mixture.
5. Add salt, pepper, and other desired
1 egg spices.
1 whole wheat tortilla 6. Mix well, in order to create a
¼ cup red bell pepper scrambled egg mix.
¼ cup red onion 7. Heat up whole wheat tortilla in
¼ cup tomato microwave for 30 seconds.
¼ cup onions 8. Add mix to tortilla.
½ scallion stem 9. Fold and serve.
1 teaspoon green chili
Olive oil (optional)
107
other
V
egged
1
Directions
pasta 1. Cook whole wheat pasta.
2. Chop vegetables and cook in pan (with
Whenever I’m feeling lazy, I make some egged or without olive oil). Add salt, pepper,
pasta. It’s really quick and you don’t need any and other spices. When cooked, put
meat to go with this, since the egg has enough vegetables in a bowl and set aside.
protein. I love doing this with my leftover
pasta.
3. Add pasta to the same pan. Then, add
the egg (beaten) to the pasta. Mix well,
Ingredients
until the egg is no longer liquid.
4. Serve pasta with vegetables on top,
or cook vegetables in pan with pasta for
1 egg a minute. Add ricotta cheese and green
1 small bowl of whole wheat pasta chili pepper on top.
1 scallion, chopped
3 mushrooms
¼ green and ¼ red bell peppers
¼ green chili pepper
108
other
V
avocado
rice
Who doesn’t love avocado? Mixing it with
brown rice gives it a creamy and delicious
Directions
texture. I made this recipe with shrimp, but 1. Make brown rice.
you can choose to mix this rice with whatever 2. Mash avocado in a bowl. Add garlic,
you want. salt, pepper and lemon juice.
3. Add warm brown rice to bowl and mix
Ingredients well.
4. Serve.
1 avocado
Brown rice
Lemon/Lime juice (freshly squeezed)
Garlic clove (or garlic powder)
Salt and pepper
109
other
V
eggplant For avocado sauce
avocado 1 avocado
pasta
½ a lemon
½ cup yogurt or water
I accidentally made this recipe and ended up Salt and pepper
loving it!
Ingredients Directions
1. Cook whole wheat pasta.
Whole wheat pasta 2. Make avocado sauce (instructions in
½ eggplant page 149).
Olive oil 3. Cut eggplant into small cubes.
Salt and pepper 4. In a pan, add dash of olive oil and add
Avocado sauce eggplant cubes.
5. Add salt and pepper and mix until soft.
6. Serve pasta with eggplant cubes and
avocado sauce on top.
110
other
appetizers
Sometimes you need something to munch on before you
get to the real meal.
Start your lunch or dinner parties with these simple & delicious
appetizers, and you’ll wow your guests, while staying on the
healthy side.
V
salmon
2+
carpaccio Directions
Carpaccio is the term used for any preparation
made with thinly sliced raw meat, fish or
vegetables, and seasoned with olive oil, 1. Arrange smoked salmon on a dish.
lemon, salt and pepper. 2. Make dressing with olive oil, lemon
This Carpaccio couldn’t be any simpler! juice, salt and pepper.
3. Add capers on top of salmon.
Ingredients 4. Drizzle dressing over salmon.

5. Serve with whole wheat crackers,
toasted whole wheat pita bread or rye
300-400 g smoked salmon
bread.
1 tablespoon capers
3 tablespoons lemon juice
Whole wheat crackers, pita bread or rye
bread (toasted)
112
APPETIZERS
V 4+
zucchini Directions
avocado 1. Wash and cut the zucchini into thin
carpaccio
sheets.
2. Sort the zucchini sheets along a large
dish.
3. Cut the avocado into thin slices and
A twist on the classic carpaccio!
arrange at the center of the dish.
Ingredients
4. Add cherry tomatoes to center or dish.
5. Make dressing with lemon, salt,
pepper and olive oil. Add dressing to
2 zucchini carpaccio.
1 avocado 6. Sprinkle capers, finely chopped chives,
1 tablespoon capers and parmesan cheese (cut into thin
1 small bunch of scallions slices) across the carpaccio.
6 cherry tomatoes 7. Serve by itself or with whole wheat
3 tablespoons olive oil crackers/bread.
6 tablespoons lemon juice
Salt and Pepper to taste
Parmesan cheese (optional)
113
APPETIZERS
V
steak
3+
tartare
Steak Tartare is a dish made with raw ground
beef. It is usually served with as much lemon juice
Directions
as possible (since the lemon juice does the
“cooking”). When making this dish, use the meat 1. Arrange ground beef in a large bowl.
with the least amount of fat possible (4%). 2. Add lemon juice and olive oil.
Ingredients
3. Meanwhile, finely chop vegetables and
add into bowl.
4. Mix well.
500g Ground beef 5. Add salt and pepper to taste.
5 tablespoons lemon juice (or more) 6. Add more lemon juice if necessary.
1 tablespoon olive oil 7. Serve with toasted whole wheat pita or
1 onion rye bread.
6 mushrooms
½ green chili
1 tablespoon finely chopped scallion
¼ cup coriander
Whole wheat crackers, pita bread or rye
bread (toasted)
114
APPETIZERS
V
salmon
3+
Directions
tartare 1. In a bowl, mix the salmon, scallions,
green chili and capers.
Tartare is a great appetizer, made out of finely 2. Season with lemon juice, salt and
chopped raw fish or steak. This appetizer does pepper. Stir thoroughly to mix.
not disappoint! 3. Mold salmon onto one big dish or
individual dishes, and drizzle with olive oil.
Ingredients 4. If you have time, freeze mold for 15 min-

utes to help it firm up.
5. Remove from freezer and garnish with
500 g of fresh salmon chopped into
scallions, green chili and chives.
small cubes
6. Drizzle olive oil on top of mold.
3 scallions, finely chopped
7. Serve with whole wheat crackers,
2 tablespoons chopped capers
toasted whole wheat pita bread or rye
Green chili, chopped
bread.
Chopped chives (for garnish)
Sliced scallions (for garnish) Notes:
3 tablespoons olive oil • The more lemon you add, the more “cooked” it
will taste.
1 tablespoon lemon juice (or more)
Whole wheat pita toast
115
APPETIZERS
V
salmon
3+
sashimi
This is a very easy recipe and it’s great for
sushi lovers!
500 g fresh salmon (skinned) 1. Cut salmon into strips and serve on
½ cup low sodium soy sauce
dish.
2. Add soy sauce into a cup.
3. Dip salmon into soy sauce.
4. Can be served with crackers or whole
wheat bread.
116
APPETIZERS
V
feta
2+
tomato
salad Directions
1. Cut cherry tomatoes into halves (or
Feta cheese + tomatoes + basil = SO GOOD!
This is a fresh appetizer that only takes 5 fourths) and put them in a bowl.
minutes to make. 2. Wash and cut basil leaves and add to
bowl.
Ingredients 3. Add feta cheese in cubes and drizzle

olive oil on top.
4. Eat with fork or whole wheat toast.
1 box of cherry tomatoes
1 cup (freshly packed) basil leaves or dry
basil.
Feta cheese (in cubes)
One tablespoon of olive oil (or more, to
taste).
Salt and pepper.
117
APPETIZERS
V
pil pil
2+
Directions
shrimp 1. If shrimp is frozen: put in a strainer and
pour boiling water on shrimp until it is no
If you like your food a little spicy, and you like
shrimp, this one’s for you! longer frozen.
2. Peel shrimp if necessary.
Ingredients 3. Heat olive oil on medium heat pan

4. Add shrimp and stir constantly. Add
salt, pepper and cayenne pepper.
500g shrimp (preferably jumbo but 5. Add white wine and wait for it to
small shrimp works as well). evaporate almost completely.
3 teaspoons olive oil 6. Serve in a large bowl or individual
3 garlic cloves bowls.
1 tablespoon cayenne pepper powder 7. Enjoy!
Salt & pepper
100ml of white wine
118
APPETIZERS
V
greek
2+
salad Directions
A classic! This can be served in small plates as
an appetizer, or eaten as a side dish, 1. Chop cucumbers, tomato and red
you decide! onion.
2. Add chopped vegetables to bowl.
Ingredients 3. Add feta cheese (in cubes).

4. Add olives (optional).
5. Drizzle with olive oil, add salt and
½ cucumber
oregano.
½ tomato
6. Serve.
¼ red onion
Olive oil
Feta cheese
Black olives (optional)
Oregano
Salt and pepper
119
APPETIZERS
V
pita
2+
chips Directions
These chips are very easy to make and you can
eat these with many of the appetizers in this 1. Preheat oven to 180ºC (350ºF).
recipe book! 2. Cut pita bread open and cut each loaf
into eights.
Ingredients 3. In a bowl, make a mixture of olive oil,

salt, pepper, chili powder.
4. Brush pita pieces with mix on both
2 whole wheat pitas
sides.
Olive oil
5. Put pita chips on aluminium foil and
Salt
bake for 10 minutes.
Pepper
6. Serve.
Chili Powder
Other spices (optional)
120
APPETIZERS
V
avocado
2+
Directions
salmon 1. Cook salmon fillets in an oven for 15
sauce
minutes (or until it is ready). Make sure
to season the salmon before cooking
(salt, pepper, and other spices)
A friend and I made this while improvising in 2. Mash avocado in a bowl. Add 1
the kitchen. It turned out to be quite good! tablespoon ricotta cheese, and ¼ cup of
yogurt. Mix well. Add more of each if you
Ingredients desire.
3. When salmon is ready, remove from
oven and cut into small pieces. Add to
3 avocados bowl and mix well.
2 salmon fillets 4. Add salt, pepper, garlic powder and
Plain yogurt whatever other spice you want.
Ricotta cheese (optional) 5. Toast rye bread and cut into cubes.
Salt, pepper, garlic powder 6. Serve sauce on top of toasts.
Rye bread
121
APPETIZERS
V
mango
3+
ceviche
Ceviche is a very popular seafood dish in South
& Central America. This recipe is delicious
and so fresh, and the mango with lemon =
heaven!
Ingredients
1 or 2 large ripe mangoes Olive oil
White fleshed fresh fish Salt and pepper
Red onion Green chili
Bell pepper (optional) Coriander (optional)
4 lemons or limes, freshly squeezed
122
APPETIZERS
mango
ceviche
(Continued)
Directions
1. Cut fish into small cubes. Add to a bowl,
squeeze plenty of lemon juice on to fish,
and set aside.
2. Thinly slice onion and put in a bowl
with water, and microwave for two
minutes. Drain water and add to bowl.
3. Peel and cut mango into 2cm dice.
Add to bowl.
4. Cut bell peppers into slices and chop
green chili. Add to bowl.
5. Add salt and pepper.
6. Stir everything gently to combine.
7. Leave in fridge for 5-10 minutes.
8. Add cilantro leaves (optional).
9. Serve in individual glasses or in one
large bowl.
Notes:
• I like to use reineta for this ceviche, but other fish
like sea bass, striped bass, flounder, grouper or
sole work as well. Any white fish can be used, but
some fragile fish become rubbery or dissolve with
the lemon juice.
• Use the freshest fish possible.
123
APPETIZERS
V
mushroom
2+
Directions
ceviche 1. Wash mushrooms. If they’re old and
grey, remove the outer layer.
This is not so much a ceviche as the previous 2. Cut mushrooms in fine strips. Put in
recipe, since this recipe has no fish in it. But bowl.
the lemon juice helps the mushrooms acquire 3. Wash and chop coriander and chives.
a great taste.
Add to bowl.
Ingredients
4. Cut onion into strips and add to bowl
(optional).
5. Squeeze fresh lemon juice to bowl, and
300g of mushrooms add olive oil, pepper and a dash of
Coriander oregano.
Chives 6. Serve in small dishes in order to eat
Red onion or Scallion with a spoon, or on a bigger bowl and
Olive oil add to crackers.
Pepper
2 lemons
Oregano
Whole wheat crackers or toast
124
APPETIZERS
V
tzatziki
3+
veggie For tzatziki sauce

sticks Cucumber
Plain yogurt
Fresh mint leaves
Munching on something crunchy before lunch Olive oil
or dinner is always appetizing, just try to stay Salt and pepper
away from potato chips and enjoy these
instead.
1. Wash and cut cucumber, carrots
Celery sticks
and celery into small sticks.
Carrot sticks
2. Make Tzatziki Sauce (recipe in
Cucumber
page 149)
3. Serve in a platter with sauce in
the middle.
4. Enjoy!
125
APPETIZERS
V
guacamole
cups Directions
A quick and delicious appetizer everyone is
bound to love! 1. Preheat oven to 180ºC (350ºF).
2. Make Guacamole (instructions in
Ingredients
page 151)
3. Heat tortillas in microwave for 45
seconds. Make sure to put a paper towel
Small whole wheat tortillas on top of tortillas.
Guacamole: 4. If tortillas are too big, cut in four.
Avocado 5. Put tortillas in muffin trays so they
Tomato look like cups.
Green chili 6. Bake until firm and beginning to
1 garlic clove brown, anywhere from 5 to 15 minutes.
Scallion and/or onion 7. Remove from muffin tray and let cool.
Lemon 8. Add guacamole to tortilla cups.
Salt and pepper 9. Serve.
126
APPETIZERS
V
zucchini
1
Directions
chips 1. Line two large baking sheets with
parchment paper and preheat oven to
Zucchini Chips are easy to make, but they take 180ºC (º350F).
a while to bake. Prepare at least two hours 2. Slice zucchini into thin (but not too
before! These are great as an appetizer or as a thin) slices on a mandolin or with a knife.
snack.
3. Place slices on a sheet of paper towels
Ingredients and put another paper towel on top

(like a sandwich) in order to draw out
the liquid.
1 large zucchini 4. Put zucchini slices in a bowl.
1 tablespoon olive oil Add olive oil and a small sprinkle of salt
Salt (don’t overdo it! you can add more later if
Notes: it’s necessary). Mix well.
• Baking time depends on your oven and 5. Bake for 30 minutes per side (flip chips
temperature. Check on chips constantly to over after half an hour, and also rotate
make sure they don’t burn.
• Rotating sheets is important, this way you
the baking sheet).
can make sure all the chips cook evenly. 6. Let cool before removing and serving.
127
APPETIZERS
V
beet Directions
chips 1. Preheat oven to 175ºC (º350F).
2. Rinse and scrub the outside of the beets.
Slice beets thinly with knife or mandolin
Like zucchini chips, beet chips are easy to slicer.
make, but they take a while to bake. Prepare 3. Place in a large bowl and drizzle olive oil
at least two hours before! These are great as over beet slices, turning them so they’re
an appetizer or as a snack. evenly coated.
Ingredients
4. Lay out a single layer or beet slices on a
baking sheet (or two) and sprinkle with
pepper (don’t add salt yet; it’ll make the
5-6 beets chips less crisp).
2 tablespoons olive oil 5. Bake until they are darkened around the
Salt & pepper edges and mostly crisp (time depends on
Other spices (optional) oven, read tips below)
Notes: 6. Let the chips cool, then transfer them to a
• Bake for 30 to 45 minutes on regular oven, bowl.
• or 12 to 15 minutes on a convection oven, 7. Add salt to taste.
and make sure to rotate the sheets halfway 8. Serve.
through.
• Rotating sheets is important, this way you
can make sure all the chips cook evenly.
128
APPETIZERS
snacks
[
desserts
Whether you want to eat something between meals,
or you want to have that sweet treat after Dinner,
let’s make sure you stay on the healthy side without
having to compromise flavor!
These snacks and desserts are perfect for munching
on during the day or for wowing guests at a dinner
party.
V
banana Directions
chips 1. Preheat oven to 120ºC (250ºF).
2. Slice bananas into thin strips.
Easy to make, delicious and nutritious. What 3. Mix lemon juice and a little bit of water
else could you need from some chips? These in a bowl.
take a while to make, so prepare accordingly. 4. Brush bananas with mix.
5. Sprinkle with cinnamon and salt.
Ingredients 6. Add banana slices on a baking sheet

with parchment paper.
7. Bake for approximately 1½ hours,
Ripe bananas
turning them around when they’re halfway
Lemon juice
through.
Water
8. Remove from oven and let cool for 5
Cinnamon
minutes. The longer they cool, the more
Salt
crisp they’ll be.
Notes:
• Baking time depends on oven and ripeness
on bananas. Check on these constantly to
make sure they don’t burn.
130
snacks & desserts
V
sweet
1
banana
This delicious snack/dessert will satisfy all
your sugar cravings!
Directions
Ingredients
1. Peel banana and lay on dish.
2. Spread peanut butter on top of banana.
3. Wash and cut strawberries into halves
1 banana and lay next to banana.
1 tablespoon peanut butter (or almond 4. Drizzle some honey on top.
butter) 5. Serve.
4 strawberries
Honey or maple syrup
131
snacks & desserts
V
mango Directions
parfait 1. Dice mango (see how to cut a mango
in page 12, then cut each chunk off at the
A fresh dessert for mango lovers like myself! base).
2. Divide the mango between two dessert
Ingredients
bowls or glasses
3. Add a few spoonfuls of yogurt to cover
the mango.
1 ½ cups greek style yogurt 4. Add pistachios evenly to both dishes.
1 mango, diced Keep them as close to the edge as
2 handfuls pistachios, shelled possible.
2 handfuls pomegranate seeds 5. Top with remaining yogurt.
Notes: 6. Decorate with pomegranate seeds.
• Handful basically means you have to figure 7. Serve immediately, or cover with
out how much is enough for you. You can plastic wrap and chill for a few hours until
use anywhere from half a cup to 1 cups. ready to enjoy.
• You can use frozen mango if you wish.
• I use plain yogurt and it is not as sturdy as
greek yogurt would be.
• Don’t leave in fridge for too long, as
pistachios might go a bit soft.
132
snacks & desserts
V
chocolate Directions
covered pb 1. Slice bananas and lay separately on
baking sheet covered with parchment
banana
paper.
2. Spread peanut butter on each banana
slice.
bites
3. Top with other half of banana slices, in
order to make a “banana sandwich”. Freeze
for about an hour.
4. In the meantime, melt dark chocolate.
Craving sugar? This will do the trick!
Cut chocolate into small chips and put in
I dare you to only eat one!
microwave for 30 seconds. Remove from
microwave and mix. Microwave for 15
Ingredients seconds then mix again. Do this until it is

almost fully melted. It is ready when it is
smooth and shiny.
Bananas
5. Remove bites from freezer and dip into
Peanut butter
melted chocolate with fork. Use two forks,
Dark chocolate one to dip the bites, and another one to
remove excess chocolate. Arrange back on
baking sheet and freeze for at least three
hours before serving.
133
snacks & desserts
V 4
avocado 1. Combine avocado, maple syrup, peanut
mousse
butter, vanilla and cocoa powder in a food
processor or blender. Blend until smooth.
2. Add almond milk in order to make the
mousse a bit lighter.
Chocolate Mousse made out of avocados? You 3. Add more syrup for a sweeter taste, or
heard right! This is seriously SO delicious it add more cocoa powder for a richer
feels like a cheat meal! chocolate flavor.
4. When ready, serve in one serving glass, or
Ingredients in many serving glasses, and put in fridge.

5. Remove from fridge after half an hour
(or more; this mousse is great after being
2 ripe avocados
chilled for many hours) and add peanut
4 tablespoons maple syrup
butter and fruit for topping.
2 teaspoons vanilla extract
½ cup raw cocoa powder Notes:
¼ cup peanut butter (optional) • The peanut butter makes this mousse very
Almond milk dense, so use with discretion
Cinnamon (optional)
Sea salt (optional)
Fruit toppings (optional)
134
snacks & desserts
V
avocado
1
rice
cakes Directions
1. Wash strawberries and cut them in
This looks like a weird combination, but it’s
delicious and colorful! You can replace the rice half.
cakes with rye bread. 2. Ground avocado in a bowl.
3. Add avocado to rice cakes
Ingredients
4. Top rice cakes with strawberry halves.
2 rice cakes
½ avocado
3 strawberries
135
snacks & desserts
V
mashed
1
pb Directions
banana 1. Cut banana into small slices and mash
Need a quick snack that’ll make you feel full
longer?
banana in a bowl. It doesn’t need to be
Look no further! Not too appetizing to look at, completely pureed.
but if you’re a banana lover like me, you’ll love 2. Add tablespoon of peanut butter.
this! 3. Put in microwave for 30 seconds.
4. Remove from microwave and mix so
Ingredients peanut butter is spread evenly.

5. Add cinnamon.
6. Serve.
1 banana
1 tablespoon peanut butter
Cinnamon (optional)
136
snacks & desserts
V
banana Directions
nicecream 1. Add frozen bananas to food processor.
The smaller the pieces, the better.
Nicecream is SO easy to make and it’ll cure 2. Add a splash of almond milk.
your ice cream cravings. Guilt-free and 3. Mix for a minute, until smooth and
delicious! creamy.
4. Pour into a bowl, and add toppings of
Ingredients choice (I used dark chocolate chips and
chia seeds).
Frozen bananas
Almond milk (or other milk of your Notes:
choice.) • You can make any flavor nicecream! Add
cocoa powder to food processor for chocolate
Dark chocolate chips (optional)
nicecream.
Chia seeds (optional) • You can basically use any fruits you like to make
nicecream, you just need to freeze them ahead
of time. Add honey or maple sugar if it needs a
little sweetness.
• You can use greek yogurt if you wish, instead of
milk.
137
snacks & desserts
V
pb
cookie Directions
dough 1. Mix all ingredients (except chocolate
chips) in a bowl.
2. Add chocolate chips and mix.
Craving Cookie Dough? This healthy peanut
3. Leave in fridge for 20 minutes.
butter cookie dough is to die for!
4. Serve.
Ingredients Notes:
• You can bake these and make them into
COOKIES!! Just separate into small balls, and
3 tablespoons whole wheat flour spread on parchment paper (make them more
1 tablespoon pure maple syrup or honey flat than round) and cook for 5-10 minutes.
1 tablespoon natural peanut butter Delicious!
1 tablespoon chocolate chips (you can
use dark chocolate cut into pieces)
2 teaspoons coconut oil
138
snacks & desserts
V
protein
2+
Directions
pb balls 1. Heat peanut butter in microwave for
20 seconds.
A fun way to incorporate your protein powder 2. Add first 4 ingredients in a bowl.
into your daily snacks! I dare you to only eat Mix well.
one! 3. Add puffed quinoa and mix until
combined.
Ingredients 4. Allow mixture to harden in fridge for
10 min.
1/2 cup peanut butter 5. Roll cooled mixture into balls.
3 tablespoons honey or maple syrup
1/4 teaspoon vanilla essence
Notes:
1 scoop chocolate protein powder • You can dip these in melted dark chocolate if you
(about 30g) like.
1 cup puffed quinoa • Keep these in the fridge. The colder, the better!
• If you don’t want to add protein powder, you
don’t need to! You can add some cocoa powder
instead.
139
snacks & desserts
V
grated
1
apple with
yogurt Directions
1. Serve yogurt in a bowl.
Grated apples are delicious and sweet!
No need to add sugar. 2. Grate apples and add to bowl.
3. Top with cinnamon and chia seeds
Ingredients (optional)
4. Serve.
1 apple
1 cup yogurt
1 tablespoon cinnamon (optional)
140
snacks & desserts
V
ricotta
1
rice
cakes Directions
Quick and easy, you can’t go wrong with this 1. Spread ricotta cheese on rice cakes
one! 2. Add fruits on top.
3. Sprinkle with chia seeds.
Ingredients 4. Enjoy!
2 rice cakes
1 tablespoon ricotta cheese
Fruits for topping (I use raspberries)
141
snacks & desserts
V
yogurt
covered
strawberries
Quick and easy dessert or snack!
Strawberries 1. Wash strawberries
Plain yogurt 2. Dip strawberries in yogurt and set
Chia seeds (optional) on a dish.
3. Sprinkle chia seeds on top (optional)
4. Freeze for about 20 minutes.
5. Serve
142
snacks & desserts
V
nut
1
butter
boat Directions
Looking for something crunchy and creamy? 1. Wash and cut celery sticks into “logs”
You’ll love this! 2. Fill celery with nut butter of your
choice
Ingredients 3. Top with raisins and almonds, or

toppings of choice!
2-4 small stalks of celery Notes:
2 tablespoon of your favorite nut • You can replace the celery sticks for a banana, or
butter (peanut butter, almond carrots!
butter, etc.)
1 teaspoon raisins
15 g almonds
143
snacks & desserts
V
covered
strawberries
1. Wash strawberries
2. Cut chocolate into small pieces and
put in a microwavable bowl.
This is a delicious dessert that feels unhealthy 3. Put bowl in microwave and
but it’s not! It’s great for a romantic dinner microwave for 30 seconds at a time,
dessert! stirring every 30 seconds.
4. When chocolate is completely
Ingredients melted, grab strawberries and dip

them in chocolate.
5. Put chocolate covered strawberries
Strawberries
on a dish, and put in fridge for 20-30
Half a bar of dark chocolate
minutes.
6. Don’t leave in fridge for too long, or
they’ll get stuck on the dish.
7. Enjoy!
144
snacks & desserts
V
fruit Directions
skewers 1. Wash fruits.
2. Cut leaves from strawberries.
3. Chop pineapples, melon and
This is a great dessert for big gatherings!
Kids love this as well. watermelon into cubes.
4. Cut bananas into slices
Ingredients 5. Add fruits to skewer sticks in whatever
order you like.
Skewer Sticks 6. Optional: Cut dark chocolate into
Dark chocolate (optional) small pieces, microwave and spread on
Fruits (any kind you want) skewers.
Grapes
Notes:
Strawberries
• Make sure to mix it up! When serving this for
Pineapple guests, remember not everyone likes every fruit,
Melon so try to make some skewers banana-less or
Watermelon melon-less.
Kiwi • Add grapes to sticks first, and they’ll maintain
Banana the rest of the fruits in place.
145
snacks & desserts
V
fruit Popsicles combinations
popsicles 1. Strawberries + Coconut Milk (Mix in
This is such a refreshing dessert/snack on sun- processor/blender)
ny days! Mix with water and you’ll have a 2. Grape Halves + Grape Juice (made by
refreshing pop, mix with yogurt and you’ll processing grapes)
have a creamy one.
3. Strawberries (blended) + Plain Yogurt
4. Mango + Raspberries
Ingredients 5. Blackberries and grapes (blended)
6. Watermelon + Yogurt
Plain yogurt / water / skim milk 7. Mango + Banana
/ coconut milk 8. Yogurt and Honey
Fruits of your choice! (pictured: 9. Watermelon (blended) and pineapple
raspberries and strawberries, with chunks
yogurt) 10. Coffee + Milk
Ice pop molds Recipe continues on the next page
146
snacks & desserts
fruit
popsicles
(Continued)
Directions
1. Blend fruits with water or yogurt or
skim milk.
2. Add small pieces of fruit (optional)
into mold.
3. Add smoothie into a popsicle mold.
4. Put mold into freezer and wait at
least 6 hours.
Notes:
• If you don’t have ice pop molds you can use
3-ounce plastic cups. Pour the pop mix into each
cup, cover with foil and insert pop stick through
the center of the foil into the cup. Place in freezer
for at least 5 hours or overnight.
• Get creative! You can add a mixture or a fruit
juice (for example, blended strawberries) with
yogurt. Just mix these two in the mold for a cool
color combination!
147
snacks & desserts
sauces
&dressings
Feel like your meal is missing something?
A healthy sauce or dressing makes everything better!
Pesto
1 cup basil In a food processor pulse
1 clove garlic basil, garlic, nuts, salt &
3 tablespoons olive oil pepper until smooth.
Salt and pepper Slowly add the olive oil while
Nuts (optional) pulsing.
Mango sauce
½ cup plain yogurt Add ingredients to food
1 chili pepper, seeded and processor or blender and
diced pulse.
¼ cup red onion, Alternative: Mix all
chopped ingredients in a bowl and
¾ cup mango, chopped serve fresh.
Freshly squeezed lime
juice
1 teaspoon cumin
Salt and pepper
148
Feta sauce
200 g feta cheese Mix crumbled feta cheese
3 tablespoons plain with yogurt, fresh lemon
yogurt juice and olive oil in a bowl.
1 tablespoon olive oil Add salt and pepper and mix
Lemon well.
Salt and Pepper
Avocado sauce
1 avocado Blend all ingredients for
2 tablespoons olive oil about 30 seconds, until the
½ a lemon mix is soft.
½ cup yogurt or water
Salt to taste
Tzatziki
1 small cucumber Peel and remove the seeds
1 cup plain yogurt from the cucumber.
1 tablespoon fresh mint Grate & put in strainer.
leaves Wash & chop mint leaves
1 tablespoon olive oil into thin strips.
Salt and pepper to taste Mix yogurt with chopped
mint leaves & cucumber.
Add a tablespoon of olive oil,
salt & pepper.
149
Thai sauce
¼ cup plain yogurt Mix all ingredients and stir
¾ cup coconut milk until dressing is smooth and
80g peanuts creamy
2 tablespoons cilantro
½ green pepper
Broccoli pesto
2 cups broccoli Add ingredients to food
½ cup freshly squeezed processor or blender and
lemon juice pulse. If it feels too dry, add
2 cloves garlic, chopped more olive oil or water. Add
½ cup olive oil salt or pepper to taste.
2 tablespoons water
Salt & pepper
A couple of basil stems
(optional)
Yogurt and herbs

¾ cup plain yogurt (150 Place herbs and yogurt in
ml) blender.
¼ cup olive oil Add olive oil slowly. Add salt
1 teaspoon of salt and pepper.
Black pepper to taste
½ cup fresh herbs
(basil, mint, parsley,
cilantro and arugula)
150
Raw marinara
1 can of crushed Combine ingredients in a
tomatoes food processor and pulse
4 cloves garlic until blended.
¼ of a white onion Season with additional salt
1 tablespoon fresh basil and pepper if needed.
½ teaspoon dried orega-
no
1 red bell pepper,
stemmed and seeded
½ teaspoon crushed red
pepper flakes
¼ teaspoon salt
¼ teaspoon black pepper
Guacamole
Avocado Ground avocado in a bowl.
Tomato Cut tomatoes into small
Green chili cubes and add to bowl.
1 clove Cut onion and/or scallion,
Scallions/onion cloves and green chili in
Lemon small pieces and add to
Salt and pepper bowl.
Mix with lemon juice, salt
and pepper.
Leave in fridge for half an
hour to blend flavors.
151
Pebre (chilean chili salsa)
2 tomatoes Wash cilantro and leave
1 onion soaking in water.
Coriander Cut tomatoes into small
Ciboulette cubes.
Green chili Cut onions into fine pieces
Salt, Pepper and oregano and “soften”, then drain and
Lemon wash well.
Olive oil Cut chili pepper, cilantro and
chives into small pieces.
Mix all ingredients in a bowl.
Healthy sour cream

1 cup cottage cheese Add salt, pepper, oregano,
1 tablespoon lemon juice lemon and olive oil to taste.
or white vinegar. Combine ingredients in
blender or food processor
until smooth.
152
acknow
ledgements
Pablo
You have been my number one supporter
throughout all of this process. Buying food and
helping me cook, patiently waiting while I take
a thousand pictures of each meal, and saying
“it’s delicious!” even when some attempts
might have been a bit of a failure. It’s because
of you that i’ve been able to launch this recipe
book and pursue a dream I never even thought
I had! Thank you.
Mom
Thank you for your patience. I’ve tried (and
failed) at dieting plenty of times, but
committing to a healthy lifestyle has been
made easy thanks to you. If you hadn’t been
willing to make the change to whole wheat
foods, life would have been a lot harder for me!
Thank you for always trying new recipes for
me.
153
Yanina
Thanks for helping me cook some of these
recipes. You’re an artist! I’m so happy you’ve
helped me cook some of these meals, because
it’s made us realize how much potential you
have :)
Lu
Thanks for feeding me when I was feeling lazy.
I owe many of the recipes from this book to
you. Thank you for always making the most
delicious meals! You’re the best!
Noelle
You gave me the idea for the name
squatmango, back when I was still a little
confused about what I wanted to do with my
“fitness journey”. You’re my daily inspiration!
154
Don't forget to share your
creations with the hashtag
#101simplehealthyrecipes
Thank you!
155

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101 Simple Healthy Recipes Ebook v2 PDF

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Welcome to my Recipe Book:

101 Simple Healthy Recipes

If your friends or family find this information valuable

I had been eating unhealthy foods all my life

I was very uninformed about what was healthy

This is why I wanted to create this recipe

I tried to make all my recipes as easy as

I got really excited with some of the recipes, so

I did not invent all of these recipes. Some are

Eating healthy foods has changed my life.

If you have any questions,

Healthy eating brings huge benefits

You’ll have more energy

You’ll be more productive

Your mood will improve

You’ll lose weight!

And most importantly,

Add quinoa to your diet

Use feta, ricotta and cottage

Drop the sodas and start

Stop adding sugar to your foods

If you’re going to drink alcohol,

Decrease your use of salt,

Use brown rice instead of white

How to cook whole wheat pasta

How to ''soften'' onion

Whole wheat tortillas

You don’t necessarily need to eat something complicated.

in avocado 3. Use a spoon to scrape out the center of

Ingredients break an egg into the center of each

1 cup of milk for thick consistency Notes:

Ingredients 2. Spread ricotta cheese on bread

porridge Microwave directions

Stove top directions

Ingredients 4.Add avocado to toast and put poached

Ingredients what it does best.

Ingredients add to pan. This is optional!

Here you’ll find my largest collection of delicious and

Ingredients simply add lemon and olive oil.

Ingredients 3. Wash pomegranate seeds.

Ingredients cook in pan with a little olive oil.

Ingredients hands. Do this until the mixture does not

potato feta For burgers

For feta sauce

Ingredients 200g crumbled feta cheese

1. Chop chicken. Heat a cooking pan

Ingredients (chopped bell pepper from tops,

Ingredients 4. You can also choose to add sauces

potatoes 2. Cut them in small cubes and add to

Ingredients and then.

Ingredients quarters, lengthwise (so they look like

Make sure the zucchinis are all lightly

4. Cut sausages into small cubes

Ingredients 3. Cut zucchini into circular strips.

Recipe continues on the next page

Ingredients For tzatziki sauce

Ingredients Pesto sauce

For brocoli pesto

zucchini For turkey sauce

Ingredients 5. Add ground turkey meat.

5. Mix/shake well, so all the fries are

Ingredients minutes. Add the broth and remove from

Ingredients cheese on tortilla