42 Low-Sugar Recipes - Part 2 - measurements in grams - Mattis Lundqvist - ebook

42 Low-Sugar Recipes - Part 2 - measurements in grams ebook

Mattis Lundqvist

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Recipes: - Four-Grain Vegan Salad - Barley with Winter Greens Pesto - Cajun Style Tempeh Po' Boy - Garbanzo Cakes with Mashed Avocado - Avocado Pasta with Blackened Veggies - Black-eyed Peas with Collard Greens and Turnips - Vegan Black Bean Quesadillas - Taco pizza - Sweet Potato, Goat Cheese and Kale Pizza - Paleo Pizza Marinara - Chicken Tikka Masala Pizza - Raw Vegan Pizza with spinach, pesto and vegetables - Quinoa Pizza - Vegan Lahmajun- Turkish Pizza - Raw Vegan Pizza with red pepper flax crust - Caramelized Vegan Onion Tart with Olives - Coconut Pork Medallions - Coconut Peach BBQ Pork Chops - Coco Butter Brisket - Hawaiian Harvest Chops - Sausage Hawaiian Pizza - Coconut Grilled Shrimp - Garlic Coconut Prime Rib - Firecracker Coconut Grilled Alaska Salmon - White Zucchini Pizza - Mushroom, Eggplant, Pesto and Tofu Pizza - Tomato Risotta - Tofu steaks with mushroom - Maple Chicken - Grilled Lamb - Grilled Prosciutto Peach Salad - Sweet Potato with Kale Salad - Westernized Scrambled Eggs - Garlic and Herb Shrimp - Shepherd's Pie - White Beans and Chorizo on Baked Cod - Bacon Wrapped Chicken - Spicy Chicken Tenders - Chicken Lasagna - Caramelised omelette rolls - Bacon Breakfast Pizzas - Lasagna with Quinoa

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Mattis Lundqvist

42 Low-Sugar Recipes - Part 2 - measurements in grams

From vegan-friendly Pizza, paleo-ready meals and tasty Slow-Cooker dishes up to delicious grilled meat

BookRix GmbH & Co. KG80331 Munich

Four-Grain Vegan Salad

 Ingredients:

50 g amaranth seeds

60 ml vegetable broth

40 g quinoa

3x 60 ml vegetable broth

50 g millet

60 g cooked brown basmati or jasmine rice

¼ tsp. grated orange zest

60 g fresh orange segments

A handful of diced fennel

30 g diced radishes

1 Tbsp. olive oil

2 Tbsp. fresh orange juice

½Tbsp. red wine vinegar

¼ Tbsp. chopped fresh fennel fronds

Pinch fresh dill

Salt and Pepper, to taste

Directions:

To cook the amaranth, place a small saucepan over medium high heat, add the amaranth. Toast for 4-5 minutes. While amaranth is cooking, bring 60 ml broth to boil in a medium saucepan. Add amaranth and a pinch of salt to the broth and cover; reduce the heat to simmer for 7 minutes. Remove from heat and set aside.

To cook the quinoa, bring 60 ml vegetable broth and pinch of salt and pepper to a boil in a medium saucepan. Add the quinoa, cover the pan and reduce the heat. Simmer until liquid has been absorbed, about 7-12 minutes. Set aside.

To cook the millet place a small saucepan over medium high heat, add the millet. Toast for 4-5 minutes. Remove pan from heat, pour millet into a bowl and add cold water. Swirl and drain. Bring 60 ml broth to boil in a medium saucepan. Add millet and a pinch of salt to the broth and cover; reduce the heat to simmer for 15 minutes. Remove from heat and set aside.

Combine all the prepared ingredients in a large bowl. Refrigerate, covered, for at least 1 hour or as long as 3 to 4 days before serving.

Remove from the refrigerator and serve at room temperature.

Nutritional Information per Serving:

Calories: 379

Total Fat: 7 g

Saturated Fat: 1.9 g

Carbohydrates: 68 g

Protein:11 g

 

 

 

Barley with Winter Greens Pesto

 Ingredients:

100 g hulled barley

200 ml water

½ bunch Swiss Chard, stems removed

½ bunch mustard greens, stems removed

2 Tbsp. almonds, toasted

1 ½ tsp. sherry vinegar

1 garlic clove, minced

1 ½ Tbsp. walnut oil

Salt and pepper

Directions:

Place the barley, a pinch of salt, and water in a medium saucepan. Bring to a boil over high heat, and then reduce the heat to low and simmer, covered, until the barley is tender but still slightly chewy, about 30 to 45 minutes. Drain and set aside to cool.

Bring a medium saucepan of salted water to a boil over high heat. Add the chard and mustard greens and blanch for 1 minute or until wilted and tender. Drain and let cool slightly.

Place the cooled greens, almonds, vinegar, and garlic in a food processor. Add the walnut oil in a steady stream until all of the ingredients are evenly incorporated, about 2 minutes. Scrape down the sides of the bowl, season with salt and pepper, and process until smooth.

Place the reserved barley in a large bowl, add the pesto, and mix to combine. Season with salt and pepper and serve.

 Nutritional Information per Serving:

Calories: 314

Total Fat: 14 g

Saturated Fat: 1 g

Carbohydrates: 37 g

Protein:10 g

 

 

 

 

Cajun Style Tempeh Po’ Boy

Ingredients:

240 g package tempeh, sliced horizontally into ½-inch/1cm pieces

2 Tbsp. olive oil

¼ large yellow onion, thinly sliced

½ tsp. garlic powder

½ tsp. paprika

½ tsp. chili powder

Pinch red chili flakes

Pinch cayenne pepper

½ tsp. dried thyme

½ tsp. dried oregano

Salt and pepper

½ large green bell pepper, seeds removed, cut into long ¼-inch/0.5cm wide strips

120 ml water

2 Tbsp. tomato paste

Drizzle pure maple syrup

Drizzle balsamic vinegar

2 tomatoes, diced

Whole wheat bread roll (or preferred bread)

Directions:

Preheat oven to 350°F/180°C.

In a medium bowl combine the tempeh pieces with a 1/2 Tbsp. of the olive oil and toss well.

Heat 1 ½ Tbsp. of the olive oil in a medium skillet over medium-high heat. Add the tempeh fingers and cook for 5 to 7 minutes, adding more oil if necessary, until lightly browned. Turn the fingers over and cook for 5 to 7 minutes more, until lightly browned on the other side. Transfer the tempeh to a large plate lined with paper towels.

Combine ½ Tbsp. of the olive oil with the onion, garlic powder, paprika, chili powder, red chili flakes, cayenne, thyme, oregano, pinch of salt and pepper in a large nonstick skillet over medium-low heat. Slowly sauté for 15 minutes, stirring often to prevent burning, until well caramelized.

Add the green bell peppers to the skillet, and sauté for 10 more minutes, or until the bell peppers are softened.

In a large bowl combine 120 ml water, tomato paste, maple syrup, vinegar, and a pinch of salt. Whisk well. Add the diced tomatoes with their juices and onion and green pepper mixture. Stir well.

Place the tempeh in a small casserole dish. Pour the sauce on top, covering all the tempeh fingers.

Cover the dish with foil and bake for 45 minutes, or until most of the sauce is absorbed.

Cut bread roll open, if needed. Place tempeh pieces on one slice, making sure you cover it with plenty of sauce, and place another slice on top.

Nutritional Information per Serving:

Calories: 356

Total Fat: 12 g

Saturated Fat: 1 g

Carbohydrates: 42 g

Protein: 20g