99 Clean-Eating-Friendly Recipes - measurements in grams - Mattis Lundqvist - darmowy ebook
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Recipes:Swiss Chard with Garbanzo Beans and CouscousGarbanzo CurryVegan Polenta ArepasGinger Stir-Fry with Coconut RiceAvocado TacosVegan Style Shepherd's PieBBQ Tempeh SandwichesEasy Vegan Pasta with Pine NutsMediterranean ZucchiniPumpkin-Apple Curry with LentilsGarlic-Ginger TofuBaked Potato with LentilsVegan Mac and No-CheeseSoba Noodles with Spicy TahiniSpicy Potato CurryQuinoa Chard PilafTofu Broccoli QuicheLentil and Veggie BakeGrilled Tomato-Balsamic Veggies with CouscousTempeh FajitasLentil, Kale, and Red Onion PastaTeriyaki Tofu with PineappleTofu and Red Bell Peppers with Spicy Peanut SauceToasted Almond and Quinoa SaladVegan ChiliTofu Kebabs with Cilantro DressingFour-Grain Vegan SaladBarley with Winter Greens PestoCajun Style Tempeh Po' BoyTomato Parsley PotatoesCreamy Wild Rice ChowderVegan Bean BurgerCelery Root SoupGarbanzo Cakes with Mashed AvocadoVegan PaellaSpicy Quinoa with EdamameAvocado Pasta with Blackened VeggiesBlack-eyed Peas with Collard Greens and TurnipsVegan Black Bean QuesadillasStuffed Red Bell PepperCouscous with Olives and Sun-dried TomatoesBraised White Beans and ChardMiso Soup with Napa CabbageVegan Chinese PorridgeCurried Carrot SoupVegan KofteCreamy Vegan AlfredoBell peppers in balsamic vinegarGrilled Tofu in Barbecue sauceKale and mushroom sandwichJackfruit SandwichBanana Oatmeal SmoothieBreakfast PuddingFruit salad and mixed nutsVeggie breakfast wrapVegan MuesliAvocado TacosBarley Beans with MushroomsVegan ChiliSweet Potato MinestroneBean SoupLettuce WrapLentil SoupRoasted Brussels sproutsLemony Cucumber and Peanut SaladSpinach and black bean lettuce wrapSprouted Lentil SaladRefried Fat Free BeansGrilled Mushrooms and VeggiesPaleo Sweet Potato with Kale SaladBaked Potato SticksRoasted Purple Cauliflower soupKale smoothiePotato and Spinach PieNut PattiesSpicy sweet potato sandwichChickpea kebab sandwichesYummy potato sandwichHealthy soya sandwichesMushroom and spinach sandwichAubergine sandwichPeanut butter and banana sandwichSchezwan chili potato sandwichTomato Pancake sandwichSmoked egg-plant sandwichTofu tikka sandwichGrilled macaroni and spinach sandwichPineapple and mushroom SandwichBean BurgerOne-Pot Marrakesh StewCrispy Sesame Tofu and BroccoliStuffed Sweet PotatoesTofu in Mint PasteCorn and peas sandwichSweet corn sandwichCaramelized Onion and mushroom sandwichGrilled Chocolate sandwichVegetable schezwan noodle sandwichSpicy Avocado Sandwich

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Mattis Lundqvist

99 Clean-Eating-Friendly Recipes - measurements in grams

From soups and noodle dishes to salads and smoothies

BookRix GmbH & Co. KG80331 Munich

Garbanzo Curry

Ingredients:

¾ tsp. extra-virgin olive oil

¼ onion, minced

½ clove garlic, minced

¼ tsp. fresh ginger root, finely chopped

1 whole clove

1/8 tsp. cinnamon

1/8 tsp. ground cumin

1/8 tsp ground coriander.

Pinch of salt

1/8 tsp. cayenne pepper

1/8 tsp. ground turmeric

200 g garbanzo beans, drained and rinsed

2 Tbsp. chopped fresh cilantro

60 g jasmine rice

130 ml water

Directions:

First prepare the rice by placing both the rice and water in a medium saucepan or small pot. Turn the heat to high until it begins to boil, and then reduce to low, cover and let simmer for 15 minutes. 

Heat olive oil in a large frying pan over medium heat for 1 minute. Sauté onions until tender, about 3-4 minutes. 

Stir in garlic, ginger, clove, cinnamon, cumin, coriander, salt, cayenne, and turmeric. Cook for 1 minute over medium heat, stirring constantly.

Add in garbanzo beans and a little bit of water (about ½ Tbsp.).

Continue to cook for, stirring occasionally, for about 15-20 minutes, or until all the ingredients are well-blended and cooked through. Remove from heat.

Place cooked rice in a bowl, top with garbanzo curry, and garnish with cilantro.

Nutritional Information per Serving:

Calories: 294.9

Total Fat: 4.5g

Saturated Fat: 0.7g

Carbohydrates: 56.5g

Protein: 7.1g

 

 

 

 

 

Vegan Polenta Arepas

Ingredients:

240 g of tofu, drained

480 g tube prepared polenta

1/2 Tbsp. Extra virgin olive oil

1/2 banana, sliced lengthwise

60 g black beans, undrained

1/2 avocado, sliced thinly

1/4 mango, diced

1 Tbsp. diced onion

1/4 jalapeno, seeded and diced

Salt and pepper, to taste

Directions:

Preheat the oven’s broiler and set the oven rack about 6 inches/15 cm from the heat source. 

Slice the tofu and polenta into equal-sized slabs, brush with olive oil and arrange on a greased baking sheet.

Cook the tofu and polenta under the broiler until the tops are crispy, about 5 minutes. Remove from onion and set aside.

Heat the olive oil in medium skillet over medium-high heat. Sauté the bananas until crispy on the outside, about 5 minutes. Remove from oil and set aside.

Place the black beans into a blender and blend until it becomes a thick sauce.

In a separate bowl, combine mango, onion, jalapeno, salt and pepper.

To arrange, place a slice of polenta on a plate and top with 1/4 of the bean sauce, then tofu, banana, avocado, and then top with the mango salsa and serve.  

Nutritional Information per Serving:

Calories: 409.9

Total Fat: 15.5 g

Saturated Fat: 4.6 g

Carbohydrates: 54 g

Protein: 13.6 g

 

 

 

 

 

 

 

Ginger Stir-Fry with Coconut Rice

Ingredients:

1/2 tsp. corn starch

1/2 clove garlic, crushed

1/2 tsp. chopped fresh ginger root, divided

2 tsp. extra virgin olive-oil, divided

45 g broccoli florets

1 Tbsp. snow peas

2 Tbsp. julienned carrots

1 Tbsp. red bell pepper, diced

1 tsp. soy sauce

1 tsp. water

1/2 Tbsp. chopped onion

55 g jasmine rice

60 ml coconut milk

60 ml water

Sriracha (or other hot sauce)

Directions:

First prepare the rice by placing the rice, coconut milk, and water in a medium saucepan or small pot. Turn the heat to high until it begins to boil, and then reduce to low, cover and let simmer for 15 minutes, or until most of the coconut milk has been absorbed.

In a large bowl, blend cornstarch, garlic, half the ginger, and 1 tsp. olive oil until cornstarch is dissolved.

Add the broccoli, snow peas, carrots, and bell pepper, tossing to lighting coat.

Heat the remaining olive oil in a wok over medium heat. Add vegetables, cook for 1 minute, stirring constantly to prevent burning. 

Add onions, salt, remaining ginger, soy sauce and water. Cook until vegetables are tender, but still crisp—about 2 minutes.

Place coconut rice in a bowl, top with ginger stir fry. Add Sriracha to taste.

Nutritional Information per Serving:

Calories: 338.6

Total Fat: 16.2 g

Saturated Fat: 13.1 g

Carbohydrates: 42 g

Protein: 6.2 g

 

 

 

 

 

Avocado Tacos

Ingredients:

1 avocado, peeled, pitted, and mashed

2 Tbsp. onions, diced

1/8 tsp. garlic salt

1 tsp. lemon juice

Drizzle olive oil

2 Tbsp. tomato, diced

2 tsp. cilantro, chopped

Salt and pepper, to taste

50 g black beans, drained and rinsed

1/2 garlic clove, chopped

Salt and pepper, to taste

Directions:

Preheat oven to 325°F/160°C.

In a medium saucepan, heat olive oil over medium heat and add the garlic and half the onions and cook until translucent, about 2-5 minutes.

Add the black beans, turn heat the low. Stir occasionally and allow the beans to heat while you work on the filling.

Arrange corn tortillas in a single layer on a large baking sheet, and place in the preheated oven 2 to 5 minutes, until heated through.

In a medium bowl, mix avocado, remaining onion, tomatoes, garlic salt, pepper, lemon juice and a drizzle of olive oil.

Spread tortillas with avocado mixture, add black beans and top with cilantro.

Nutritional Information per Serving:

Calories: 377.1

Total Fat: 18.3 g

Saturated Fat: 3.4g

Carbohydrates: 43.8 g

Protein: 9.3 g

 

 

 

 

 

Vegan Style Shepherd’s Pie

Ingredients:

Mashed potatoes:

5 russet potatoes, peeled and cut into 1-inch/2 cm cubes

115 g vegan mayonnaise

130 ml soy milk (or other milk substitute)

60 ml olive oil

3 Tbsp. vegan cream cheese

2 tsp. salt

Filling:

2 carrots, diced

2 stalks celery, diced

130 g broccoli florets

1 tsp. Italian seasoning

1 clove garlic, minced

1/2 tsp. celery seed (optional)

Pepper, to taste

420 g package vegan ground beef substitute

1 Tbsp. extra virgin olive oil

1 large yellow onion, diced

50 g Cheddar-style soy cheese, shredded

Directions:

Place potatoes in a large pot, cover with cold water, and bring to a boil over medium-high heat. Turn the heat to medium-low and simmer the potatoes until tender, about 25 minutes. Drain and return to the pot.

In a bowl, combine the vegan mayonnaise, soy milk, olive oil, vegan cream cheese, and salt. Add to the potatoes mix with a potato masher until smooth and fluffy. Set aside.

Preheat the oven to 400°F/200°C and grease a 2-quart/2 liter baking dish.

In a medium skillet, heat the olive oil over medium heat. Add the onions, carrots, celery, and broccoli and cook for 10 minutes, or until softened. Stir in the Italian seasoning, celery seed, garlic, and pepper.

Reduce the heat to medium-low and crumble the vegan ground beef substitute into the skillet. Cook and stir, until the mixture is hot, about 5 minutes.

Spread the vegetable and “meat” filling into the bottom of the baking dish, and top with the mashed potatoes, smoothing them into an even layer. Top the whole pie with the shredded soy cheese.

Bake in a preheated oven until the cheese is melted and slightly browned, approximately 20 minutes. Remove and serve. Leftovers can be stored in an airtight container, in the fridge, for up to a week.

Nutritional Information (for 1/6th of the pie):

Calories: 558.4

Total Fat: 24.4 g

Saturated Fat: 3.6 g

Carbohydrates: 64.5 g

Protein: 20.2 g

 

 

BBQ Tempeh Sandwiches

Ingredients:

55 g barbeque sauce, any kind

240 g package tempeh, crumbled

3/4 tsp. extra virgin olive oil

1/4 red bell pepper, seeded and diced

1/4 green bell pepper, seeded and diced

1/4 red onion, diced

1 Kaiser roll/Vienna roll, split and toasted

Directions:

Pour the barbeque sauce into a medium bowl and crumble the tempeh into the sauce.  Stir until the tempeh is covered, and let marinate for at least 10 minutes.

Heat olive oil in a skillet over medium heat. Add the onion, red, and green bell peppers. Cook for 4-5 minutes, stirring frequently.

Add the tempeh and barbeque sauce, stir and let cook until tempeh is heated through, about 8-10 minutes.

Spoon the bbq tempeh mixture into the toasted Kaiser roll and serve.

Nutritional Information per Serving:

Calories: 383.1

Total Fat: 11.5g

Saturated Fat: 2.1g

Carbohydrates: 54.7g

Protein: 15.2g

 

 

Easy Vegan Pasta with Pine Nuts

Ingredients:

50 g farfalle pasta

1 roma tomato, diced

1 Tbsp. extra virgin olive oil

1 clove garlic, minced

2 Tbsp. fresh basil, cut into thin strips

Salt and pepper, to taste

2 Tbsp. pine nuts

Directions:

Bring a small pot of salted water to a boil. Add pasta and cook for 8-10 minutes. Drain.

In a large bowl, gently toss the cooked pasta, tomatoes, olive oil, garlic and basil.

Season with salt and pepper and top with pine nuts.

Nutritional Information per Serving:

Calories: 275.6

Total Fat: 14.8 g

Saturated Fat:1.2 g

Carbohydrates: 32.2 g

Protein: 3.4 g

 

 

 

 

  

Mediterranean Zucchini

Ingredients:

1 tsp. extra virgin olive oil

2 Tbsp. onion, diced

2 Tbsp. red bell pepper, diced

1 clove garlic, diced

50 g whole peeled tomatoes, chopped

75 g finely chopped zucchini

45 g cannellini beans, drained

Pinch oregano

Salt and pepper, to taste

60 g rice, any kind

120 ml water

Directions:

First prepare the rice by placing the rice and water in a medium saucepan or small pot. Turn the heat to high until it begins to boil, and then reduce to low, cover and let simmer for 15 minutes, or until all the water has been absorbed.

Heat oil in a small saucepan over medium heat. Stir in onion, red bell pepper, and garlic and cook until fragrant, about 2-5 minutes. 

Add tomatoes, zucchini, oregano, salt and pepper. Reduce heat, cover, and simmer for 20 minutes, stirring occasionally.