COOKED VEGETABLES
4 portions
* This recipe includes your protein (turkey) and vegetables (such as cauliflower, eggplant, pumpkin, broccoli, mushrooms, asparagus, artichoke or green beans). It also includes 11 grams of fat per serving, so you must subtract the olive oil or avocado (avocado) asigned in that meal you want to replace. Besides, you must eat your salad and other foods assigned in your plan if applicable.
1 tbsp olive oil
1 ½ chopped onion
2 minced garlic cloves
480 gr ground turkey meat
3 tsp sea salt
pepper to taste
2 tsp cumin
1 tsp oregano
*2 cups homemade tomato sauce (approx. 500 gr)
3 bay leaves
3 large zucchinis
200 gr ricotta
200 gr unsweetened low fat natural Greek yogurt
4 tbsp chopped cilantro
Preheat the oven to 400º F.
In a large pan add oil and sauté the onion and garlic for 3 minutes. Add the ground meat, salt, pepper, cumin, oregano and cook until the onion begins to brown. Add the tomato sauce, the bay leaves, and lower the heat until cooked, about 10 minutes. Turn off and set aside.
Wash and dry zucchinis. Cut in thin slices with the help of a mandolin or a cheese cutter or a knife. Do not use center of zucchini, the part with the seeds, to avoid excess of water.
In a bowl mix the ricotta and the yogurt and mix well.
Assemble the lasagna in a baking dish greased with a little oil. Start with a layer of zucchini, then one of meat (half of mixture), another of zucchini, place them in the other direction (so that it does not come apart when cutting). Then one layer of ricotta sauce (half of mixture), another of zucchini, then again meat, another of zucchini and you end up with ricotta sauce.
Place the lasagna in oven to heat for about 20 minutes.
Take out and garnish with chopped cilantro.
*Recipe in Recipe Book: “Homemade tomato sauce”
Per portion 300 gr app
Cal: 315 P: 36.7 F: 11 Cb: 17.2
8 portions
2 servings
2 red bell peppers cut in 2 lengthwise, seeded
100 gr cauliflower rice
2 tbsp olive oil
200 gr tofu crumbled or diced
¼ finely chopped onion
50 gr diced mushrooms
1 minced garlic clove garlic
1 tsp oregano
1 tsp cumin
½ diced tomato
1 tsp sea salt
pepper to taste
½ cup homemade tomato sauce
2 tsp nutritional yeast divided (optional)
1 tbsp coriander, finely chopped
Preheat the oven to 400º F. To make the rice place cauliflower florets in a food processor and pulse for 1 second until it has the consistency of rice. You can also grate the cauliflower or chop with a sharp knife.
Heat 1 tablespoon of olive oil in a skillet over medium-high heat and sauté the tofu until golden, about 4 minutes. Take out and reserve.
In the same pan add the remaining tablespoon of oil and sauté the garlic and onion until it is translucent, about 4 minutes. Add the mushrooms and cook 3 minutes. Now add the cauliflower, oregano and cumin and cook another 2 or 3 minutes.
Add the tofu, tomato and tomato sauce, stir and add the salt and pepper. Set aside.
In a tray or baking dish place the bell peppers and distribute the filling evenly in the 4 halves. Add ½ teaspoon of nutritional yeast to each half. Bake for 30 to 40 minutes or until bell peppers are soft when pricked. Take out and when serving, garnish each half with chopped coriander.
Per serving
Cal: 362.5 P: 15.3 F: 21.4 Cb: 19.2
*Does not affect your final result and you can use it from week 1 to accompany a lunch or dinner replacing a vegetable such as Broccoli, zucchini, cauliflower, artichoke, mushrooms, eggplant or green beans.
6 servings
1 tbsp. olive oil
2 garlic cloves minced
1 onion diced
1 head cauliflower diced
4 cups unsalted lean bone broth or unsalted lean chicken broth or unsalted vegetable broth or water
1 tsp sea salt
pepper to taste
2 green onions sliced for serving
In a pot, heat olive oil over medium heat. Add onion and garlic and cook until softened, about 5 minutes.
Add cauliflower, salt, pepper and bone broth. Bring to a boil then cover and simmer for 15-20 minutes until cauliflower is softened. Blend with and immersion blender until smooth.
Serve in bowls and garnish with green onions.
Per serving
Cal: 106 P: 11 F: 2.5 Cb: 7
2 servings
4 servings
DOUGH
1 medium cauliflower in pieces (600 gr app)
3 eggs
1 tbsp dijon mustard
1 tsp oregano
1 tsp salt
pepper to taste
2/3 cups almond flour
FILLING
2 tbsp homemade tomato sauce
a handful of arugula or spinach
¼ red onion in julienne
1 peeled cubed tomato
¼ red bell pepper in strips
10 sliced olives
5 sliced mushrooms
2 tbsp shredded feta cheese
1 tbsp olive oil
1 tsp sea salt
pepper to taste
oregano
Heat the oven to 430º F.
Place the cauliflower pieces in a food processor and pulse for 1 second until it has rice consistency. Some pieces may have been whole, take the rice out of a bowl and reprocess the pieces.
If you don't have a processor you can grate the cauliflower with a hand grater to make the rice.
In a bowl beat the eggs and add the cauliflower rice, mustard, oregano, salt and pepper, mix well and add the almond flour.
Shape the dough with your hands on an oven sheet, leaving it about 1/2 cm thick. Bake for about 14 minutes. Remove from the oven.
Heat oven to 430º F. Spread the tomato sauce on the dough, put the arugula then distribute the onion, tomato, red pepper, olives and mushrooms. Add olive oil, salt, pepper to taste and oregano. Distribute the shredded cheese. Bake for 8 to 10 minutes. Serve immediately.
Per serving: 250 gr app
Cal: 276.9 P: 14.4 F: 19 C: 10.9
8 cups approx..
This recipe is a great source of minerals and vitamins to drink daily or as a base for other recipes.
This combination keeps your body alkaline, helps your immune system, hydrates you and has many healing properties for the digestive system.
1 large onion, chopped
2 large carrots, sliced
3 celery stacks
1 cup shiitake mushrooms
1 cup of zucchini, sliced
1 cup sliced turnip
1 leek, sliced
1 cup kale
1 cup spinach
1 cup swiss chard
½ fennel bulb, diced
½ cup sliced radishes
½ cup cabbage, shredded
½ bunch fresh cilantro
½ bunch fresh parsley
1 sheet of kombu seaweed in pieces
5-1 cm slices of peeled ginger
5-1 cm slices peeled turmeric
4 cloves of garlic
2 tbsp apple cider vinegar
3 liters of water
Add everything to a large pot with 3 liters of water, place on a high heat and when it begins to boil, reduce the heat to a minimum and cover. Boil for 1 hour. Then strain and use this broth to drink and in your recipes. You can freeze it. You can change any vegetable you do not like, in any case the more variety the better.
Per serving 1 cup
Cal: 78.8 P: 3.6 F: 3.7 Cb: 14.4
½ pound chicken breasts 1-inch diced
2 tsp sea salt, divided
1 tsp grated ginger
1 tsp minced garlic
2 tbsp coconut aminos, divided
2 tsp curry, divided
¼ tsp chili sauce
2 tbsp fresh lemon juice
3 tsp coconut oil
½ onion, diced
2 cups cauliflower rice (200 gr)
1 tbsp chopped cilantro
2 lemon wedges for serving
In a bowl season the chicken with 1 teaspoon of salt, ginger, garlic, 1 tablespoon coconut aminos, 1 teaspoon curry, chili sauce and lemon juice.
In a large skillet over high heat, add 1 teaspoon coconut oil. Add the chicken and cook until browned, and cooked through, about 7 - 9 minutes. Set aside.
Add 2 teaspoons coconut oil to the skillet, reduce heat to medium-high and add the onion, cook until golden, about 4 minutes.
Add the cauliflower rice, remaining 1 teaspoon of salt, 1 tablespoon coconut aminos and 1 teaspoon turmeric. Cook, stirring until tender, about 4 - 6 minutes.
Stir in chicken and garnish with cilantro. Serve with lemon wedges.
Per serving
C: 232 P: 32.9 F: 16.3 C: 11
2 tbsp sesame oil
2 tbsp coconut aminos
2 tbsp water
1 tsp salt
1 tbsp grated ginger
2 cloves garlic minced
1 tbsp stevia or to taste
2 tsp lemon zest
2 tbsp lemon juice
½ tsp chili sauce or to taste
200 gr fish
1 tbsp olive oil
200 gr broccoli florets
3 green onions sliced
1 tsp sesame seeds
Preheat oven to 400° F.
In a small bowl mix together sesame oil, coconut aminos, salt, ginger, garlic, stevia, lemon zest and juice, and chili sauce.
Place fish in a baking dish, pour teriyaki sauce and bake until just cooked through, 10-12 minutes.
While the fish is in oven, heat olive oil in a skillet, add the broccoli florets and green onions and sauté a few minutes.
When fish is ready place in a dish with the sautee vegetables and garnish with sesame seeds.
Per serving
C: 381.3 P: 29.7 F: 24 C: 11.7
If use salmon
C: 491.3 P: 17.7 F: 43.3 C: 11.7
1 medium-size zucchini
2 tbsp coconut aminos
1 tbsp stevia or to taste
1 tsp chili sauce or to taste
1 tbsp peanut butter
1 tbsp sesame oil
1 tbsp white vinegar
3 tbsp lemon juice or to taste
1 tbsp coconut oil
2 cloves garlic minced
1 cup bell pepper in stripes
200 g diced chicken breast or shrimp
2 eggs lightly beaten
3 green onions finely sliced
To prepare the zucchini spaghetti: Use a julienne peeler or mandoline to slice/peel the zucchini into noodles. Boil the noodles in water for 2 minutes until tender, do not overcook. Use a colander to strain. Set aside.
For the pad thai: Whisk together in a small bowl coconut aminos, stevia, chili sauce, peanut butter, sesame oil, vinegar and lemon juice.
Heat up oil in a large skillet over medium heat. Add in garlic and sautée until it just starts to brown. Add in bell pepper and chicken and cook for 10 minutes or until cooked through. Transfer to a bowl.
Pour in the lightly beaten eggs to the skillet and continue to cook, stirring them to scramble, until solid but still moist and tender.
Pour in the prepared sauce and chicken, and mix until combined. Add in zucchini noodles, tossing to coat in the sauce and continue to cook for 2-3 minutes.
Garnish with green onions. Serve immediately.
Per serving
Cal: 410.7 P: 42.9 F: 27.1 Cb: 15.9
6 servings
1 onion
½ peeled sweet potato
½ peeled potato
1 zucchini with skin
½ eggplant with or without skin
¼ red pepper
Pinch of salt
Pinch of olive oil spray
Oregano, rosemary, thyme, chili powder, etc.
Pepper to taste
Preheat the oven to 430ºF. Prepare a baking tray with parchment paper.
Chop the vegetables into same size cubes, so they cook evenly. Distribute the vegetables in the tray in one layer. Add a pinch of salt, olive oil, pepper to taste and the herbs you want such as oregano, thyme, rosemary, chili powder, etc.
Bake for 20 to 25 minutes, depending on the size of the vegetables, until they are soft when pricked with a fork. Remove from the oven and serve.
(You can also add broccoli, cauliflower, brussel sprouts, asparagus)
Per serving
Cal: 110.5 – P: 5.1 – F: 3.4 – C: 16.8
1 spaghetti squash
2 tbsp olive oil
1 pinch of sea salt
pepper to taste
Cut the squash in 2, for longer noodles cut it width, if you want them shorter, cut it along. Scoop out the seeds with a spoon, then place the squash cut side up in a baking sheet and add 1 tablespoon of oil spread over the 2 halves. Add a pinch of salt and pepper to taste.
Bake, without preheating the oven, at 450ºF for 20 to 30 minutes. Remove from the oven and let them cool for about 10 minutes. Take a half and with a fork take out the spaghettis, repeat with the other halves.
Place them in a bowl and add the remaining tablespoon of oil, a pinch of salt if necessary and more pepper to taste. Serve with chicken, meat or fish.
1 serving
Cal: 43 P: 1 G: 0.4 Cb: 10.3
4 servings
1/2 kg radishes ends trimmed and halved
1 tbsp coconut oil
1/2 tsp sea salt
1/4 tsp pepper
2 garlic cloves finely minced
1 tbsp fresh cilantro chopped
Preheat oven to 425ºF.
In a bowl, combine the radishes with coconut oil, salt and pepper and toss until radishes are evenly coated.
Spread radishes in a baking dish in one layer. Bake for 20-25 minutes, tossing every 10 minutes. Add the minced garlic and cilantro and bake for 5 more minutes or until radishes are golden brown and cooked through.
You can eat them as a side to meat, chicken or fish, or you can add it to a green salad.
1 cup zucchini grated or cubed
125 grs ground lean beef
2 tbsp coconut oil, divided
2 tbsp diced onion
cumin to taste
3 eggs, beaten
2 tbsp chia seeds
½ tsp oregano
¼ tsp salt
pepper to taste
Preheat oven to 325ºF. Wipe the inside of 6 muffin cups with oil. Heat 1 tablespoon coconut oil in a pan and place the onion and sauté a few minutes, add the ground beef, cumin and stir until cooked. Set aside.
Place in a bowl the eggs, 1 tbsp coconut oil, chia seeds, oregano, salt and mix well. Fold in zucchini and meat. Pour the muffin batter into the prepared tins and bake until they are puffed, and a knife inserted into the center of one comes out clean about 20 minutes.
1 muffin
Cal: 103 - P: 6.8 - F: 14.3 - Cb: 3.2
2 tbsp olive oil
1/4 tsp cumin seeds
400 gr white mushrooms, thinly sliced
½ tsp powder garlic
¼ tsp sea salt
pepper to taste
2 medium carrots, quartered lengthwise and cut into 1-inch pieces (100 grs)
4 cups bone broth or low sodium chicken broth or water
1 small red onion, finely diced
1 tbsp red wine vinegar
2 tbsp crumble feta cheese
Heat the oil in a saucepan over medium-low heat. Add the cumin seeds and cook until fragrant, about 1 minute. Add the mushrooms and cook, stirring, until they begin to wilt, about 5 minutes. Add salt and pepper to taste. Add the carrots and broth, cover and bring to a simmer. Uncover and cook until the carrots are tender, 10 to 12 minutes.
Meanwhile, combine the onion, vinegar and a pinch of salt in a bowl and let marinate while the soup simmers.
Divide the soup among bowls and top with feta cheese and the marinated onion.
Per serving 200 gr approx.
C: 106.5 P: 10.3 F: 5.9 Cb: 2.6
1 tbsp olive oil
2 cloves garlic, minced
1 red onion, diced
2 carrots, peeled and diced
1 stalks celery, diced
1 tsp dried oregano
4 cups bone broth or unsalted vegetable stock or water
½ cup quinoa
200 gr broccoli florets
1 cup shredded red cabbage
pinch of sea salt
pepper to taste
1 tbsp chopped fresh cilantro leaves
Heat olive oil in a large over medium heat.
Add garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme and oregano until fragrant, about 1 minute.
Whisk in bone broth and bring to a boil. Stir in quinoa; reduce heat and simmer until quinoa is tender, about 10 minutes.
Stir in broccoli and simmer 4 minutes, then stir in cabbage and cook 1 minute. Season with salt and pepper, to taste.
Serve immediately, garnished with cilantro.
Per serving:
Cal: 180 P: 17 F: 2.8 Cb: 20.6