Your Guide to a Plant-Based Diet
Healthy, Delicious, and Easy-to-Prepare Recipes
BY: SOPHIA FREEMAN
© 2020 Sophia Freeman All Rights Reserved
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Table of Contents
Introduction
Spinach Pepper Pasta
Fish Veggie Tacos
Shrimp Veggie Pasta Salad
Balsamic Parmesan Veggies
Egg Potato Hash
Chicken Broccoli
Chicken Shawarma
Roasted Salmon with Asparagus
Pesto Pasta
Veggie Bowls
Shrimp Veggie Alfredo Pasta
Artichoke Asparagus Pizza
Chicken Spinach
Spinach Cups
Cheesesteak Stuffed Mushrooms
Salmon Caprese
Baked Squash Chickpeas
Lettuce Wraps
Cheesy Spinach Broccoli Omelet
Vegetarian Casserole
Sautéed Cabbage
Grilled Broccoli with Yogurt
Zucchini Boat
Garlic Butter Mushrooms
Parsnip Chips
Honey Glazed Brussels Sprouts
Sautéed Swiss Chards
Mashed Squash
Roasted Parmesan Cauliflower
Sautéed Cabbage
Broccoli Salad
Potato Carrot Salad
Pea Salad
Snap Pea Salad
Cucumber Tomato Chopped Salad
Zucchini Pasta Salad
Tofu Tacos
Egg Avocado Salad
Pepper Tomato Salad
Beef Stir-Fry with Bok Choy
Penne with Veggies
Marinated Veggie Salad
Arugula Salad
Mediterranean Salad
Potato Tuna Salad
Toasted Bread with Radish Eggs
Roasted Turnips
Pickled Okra
Vegetable Satay
Veggie Fried Rice
Conclusion
About the Author
Author's Afterthoughts
Introduction
The plant-based diet is perfect for those who want to turn over a healthier leaf
and start eating a diet rich in vegetables and fruits but, at the same time, do
not have the heart to completely eliminate meat and other animal-derived
food products.
There are many types of a plant-based diets. One of the most popular is the
whole-food plant-based diet, which not only includes foods derived from
plants but also discourages consumption of refined grains, artificial
sweeteners, and processed foods.
In this type of diet, you focus more on consuming fruits, vegetables, nuts,
seeds, beans, legumes, tubers, and whole grains.
You are still allowed to eat animal-based protein sources, but you have to
minimize consumption.
A plant-based diet that eradicates processed foods has been found to have
more positive effects on the health compared to a plant-based diet that still
includes processed foods.
In a study published in the Clinical Cardiology journal, it was found that the
whole-food plant-based diet is highly effective in reducing the risk of heart
disease.
It was also found that the study participants also had lower cholesterol levels.
So, how do you get started with the plant-based diet?
As with any other diet program, it’s important to start gradually.
This way, you don’t impose stringent changes on your body and give it time
to adjust accordingly.
Here are some tips on how to get started:
• Start with one day at a time – You don’t have to stop eating meat right
away. For example, you can go without any meat every Monday or
Tuesday, and then allow yourself to eat a few portions of meat from
Wednesday onwards.
• Look for healthy replacements – Craving for a burger? Why don’t you
try a mushroom burger? If you want kebabs, try grilling cauliflower
florets or tofu cubes. Use zucchini noodles for your pasta dish.
•
Create a menu - Making a weekly menu helps you keep things
organized in the kitchen. You don’t have to stand there for hours,
wondering what to cook for yourself that day. A menu also helps you
keep your diet balanced.
So, are you ready to embark on the exciting journey towards a healthier
lifestyle?
Spinach Pepper Pasta
Enjoy this Mediterranean-inspired pasta dish in which the penne is tossed
with roasted peppers, garlic, spinach, and feta cheese.
Serving Size: 6
Preparation Cooking Time: 20 minutes
Ingredients:
• ¼ cup olive oil
• 3 cloves garlic, sliced
• 10 oz. baby spinach
• 16 oz. roasted red peppers, chopped
• Salt and pepper to taste
• 12 oz. whole-wheat penne, cooked
•
1 cup feta cheese, crumbled
Instructions:
1. Pour the olive oil into a pan over medium heat.
2. Cook the garlic for 30 seconds.
3. Stir in the spinach and roasted red peppers.
4. Season with the salt and pepper.
5. Cook for 3 to 4 minutes, stirring frequently.
6. Remove from heat.
7. Toss the penne in this mixture.
8. Sprinkle the crumbled feta cheese on top.
Nutrients per Serving:
• Calories 377
• Fat 14.8 g
• Saturated fat 4.1 g
• Carbohydrates 49 g
• Fiber 7.2 g
• Protein 11.9 g
• Cholesterol 17 mg
• Sugars 5 g
• Sodium 498 mg
• Potassium 238 mg
Fish Veggie Tacos
You’ll love how all the ingredients stuffed in the taco shells—the spicy
seared fish, crunchy vegetables, and creamy avocado—blend together to
delight your taste buds.
Serving Size: 4
Preparation Cooking Time: 20 minutes
Ingredients:
• 4 white fish fillets
• Salt and pepper to taste
• 1 teaspoon chili powder
• 1 tablespoon olive oil
• ¼ cup Greek yogurt
• 1 avocado, sliced
• 2 tablespoons freshly squeezed lime juice
• ⅓ cup water
• 6 corn tortillas
•
•
•
•
•
½ cup carrot sticks
½ cup zucchini sticks
½ cup shredded cabbage
1 jalapeño pepper, sliced
½ cup cilantro leaves, chopped
Instructions:
1. Season the fish with salt, pepper and chili powder.
2. Add the oil to a pan over medium high heat.
3. Cook the fish for 3 minutes per side.
4. Transfer to a plate lined with paper towel. Set aside.
5. Combine the yogurt, avocado, lime juice and water in a food processor.
6. Season with the salt.
7. Process until smooth.
8. Flake the fish using a fork.
9. Spread the fish, veggie sticks, cabbage, chili slices and cilantro on top.
10. Pour the avocado dressing on top of the fish and veggies.
11. Roll up the tortillas.
Nutrients per Serving:
• Calories 355
• Fat 14 g
• Saturated fat 2.5 g
• Carbohydrates 32.3 g
• Fiber 7.3 g
• Protein 27.2 g
• Cholesterol 86 mg
• Sugars 2 g
• Sodium 492 mg
• Potassium 895 mg
Shrimp Veggie Pasta Salad
You’re going to enjoy every spoonful of this bright and refreshing shrimp
pasta salad made with asparagus, and flavored with lemon mustard dressing.
Serving Size: 6
Preparation Cooking Time: 1 hour
Ingredients:
• 1 lb. shrimp, peeled and deveined
• 8 oz. asparagus, sliced
• Salt and pepper to taste
• 12 oz. farfalle, penne or macaroni pasta, cooked
• 2 tablespoons parsley, chopped
• ½ cup shallots, sliced thinly
• ¼ cup Parmesan cheese, grated
• 2 tablespoons freshly squeezed lemon juice
•
•
•
•
•
½ cup mayonnaise
2 teaspoons garlic, minced
1 teaspoon Worcestershire sauce
1 teaspoon Dijon mustard
1 lemon, sliced into wedges
Instructions:
1. Preheat your oven to 400 degrees F.
2. Arrange the shrimp and asparagus in a baking pan.
3. Season with the salt and pepper.
4. Roast in the oven for 10 minutes.
5. Let cool. Transfer to a bowl.
6. Stir in the cooked pasta, parsley and shallots.
7. Sprinkle the Parmesan cheese on top.
8. In another bowl, combine the lemon juice, mayonnaise, garlic,
Worcestershire sauce and Dijon mustard.
9. Add this mixture to the pasta salad.
10. Toss to coat evenly.
11. Refrigerate for at least 30 minutes before serving.
12. Garnish with the lemon wedges.
Nutrients per Serving:
• Calories 429
• Fat 17.1 g
• Saturated fat 2.8 g
• Carbohydrates 45.6 g
• Fiber 7.2 g
• Protein 25 g
• Cholesterol 132 mg
• Sugars 3 g
• Sodium 402 mg
• Potassium 450 mg
Balsamic Parmesan Veggies
Here’s a vegetarian dish even meat lovers won’t be able to resist—chickpeas
and veggies roasted in balsamic dressing and sprinkled with Parmesan
cheese.
Serving Size: 4
Preparation Cooking Time: 40 minutes
Ingredients:
• 15 oz. chickpeas, rinsed, drained and skinned
• 1 cup green onions, sliced
• 8 oz. baby carrots, peeled
• ½ teaspoon Dijon mustard
• 6 tablespoons olive oil, divided
• Salt to taste
• 8 oz. asparagus, sliced
• ½ cup Parmesan cheese, grated
• Pepper to taste
• 1 teaspoon honey
•
•
2 tablespoons balsamic vinegar
1 teaspoon thyme
Instructions:
1. Preheat your oven to 400 degrees F.
2. Add the chickpeas, green onion and carrots to a large bowl.
3. Drizzle with the half of the olive oil.
4. Season with the salt.
5. Place in a baking pan.
6. Roast in the oven for 20 minutes.
7. Toss and add asparagus on one side, and roast for another 10 minutes.
8. Sprinkle the Parmesan on top.
9. Roast for another 5 minutes.
10. In a bowl, mix the remaining olive oil with the honey, mustard, vinegar
and pepper.
11. Drizzle this mixture on top of the roasted chickpeas and veggies.
12. Season with the thyme and serve.
Nutrients per Serving:
• Calories 399
• Fat 24.2 g
• Saturated fat 4.4 g
• Carbohydrates 34 g
• Fiber 8.7 g
• Protein 11.8 g
• Cholesterol 9 mg
• Sugars 8 g
• Sodium 431 mg
• Potassium 645 mg
Egg Potato Hash
Toss potato cubes and peppers in the pan, season with herbs and spices, and
serve topped with egg. It’s a quick and satisfying meal you’ll surely enjoy.
Serving Size: 1
Preparation Cooking Time: 20 minutes
Ingredients:
• 3 teaspoons olive oil, divided
• ¼ cup green bell pepper, chopped
• 2 cups cabbage, shredded
• ½ turkey breakfast sausage, removed from casing and crumbled
• 1 ½ cups roasted potatoes
•
1 egg
Instructions:
1. Add 3 teaspoons oil in a pan over medium high heat.
2. Cook the green bell pepper for 3 minutes.
3. Add the cabbage and turkey sausage.
4. Cook for 5 minutes, stirring occasionally.
5. Stir in the roasted potatoes.
6. Cook for 4 to 5 minutes.
7. Transfer the mixture to a serving plate.
8. Add the remaining oil to the pan.
9. Crack the egg into the pan and cook for 4 minutes.
10. Place the fried egg on top of the potato hash.
Nutrients per Serving:
• Calories 533
• Fat 29 g
• Saturated fat 5 g
• Carbohydrates 46 g
• Fiber 7 g
• Protein 22 g
• Cholesterol 227 mg
• Sugars 8 g
• Sodium 772 mg
• Potassium 1252 mg
Chicken Broccoli
This is not like any other chicken and broccoli dish you’ve tried in the past.
This one is smothered in savory sauce made by mixing mustard and
rosemary.
Serving Size: 2
Preparation Cooking Time: 40 minutes
Ingredients:
• 1 cup onion, diced
• 3 cups broccoli florets
• 1 tablespoon olive oil
• Salt and pepper to taste
• 3 teaspoons mustard
• 2 teaspoons fresh rosemary, chopped
• 8 oz. chicken breast fillet
• 2 teaspoons vegetable oil
•
•
•
2 tablespoons water
2 tablespoons balsamic vinegar
1 teaspoon butter (unsalted)
Instructions:
1. Preheat your oven to 350 degrees F.
2. Mix the onion and broccoli in a bowl.
3. Drizzle with the olive oil and season with the salt and pepper.
4. In another bowl, combine the mustard and rosemary.
5. Season the chicken with the salt and pepper.
6. Pour the vegetable oil into a pan over medium high heat.
7. Cook the chicken for 4 minutes per side.
8. Turn off the heat.
9. Brush the top side of the chicken with the mustard mixture.
10. Add the broccoli mixture to the pan.
11. Place the pan inside the oven. Roast for 15 minutes.
12. In a pan over medium heat, add the water and vinegar.
13. Simmer for 30 seconds.
14. Stir in the butter.
15. Drizzle the butter vinegar mixture on top of the chicken and veggies and
serve.
Nutrients per Serving:
• Calories 338
• Fat 17 g
• Saturated fat 3 g
• Carbohydrates 16 g
• Fiber 4 g
• Protein 28 g
• Cholesterol 88 mg
• Sugars 8 g
• Sodium 370 mg
• Potassium 726 mg
Chicken Shawarma
This chicken shawarma dish has everything you want in your dinner meal—
bright colors to entice your eyes, aroma to attract your nose, and flavors to
satisfy your taste buds.
Serving Size: 1
Preparation Cooking Time: 1 hour and 20 minutes
Ingredients:
• 2 tablespoons olive oil, divided
• 2 tablespoons freshly squeezed lemon juice
• ½ teaspoon ground cumin
• ¼ teaspoon ground cinnamon
• Salt and pepper to taste
• 1 onion, sliced thinly
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 12 oz. potatoes, sliced into cubes
• 12 oz. chicken fillet, trimmed
• ¼ teaspoon ground turmeric
• Parsley, chopped
Instructions:
1. Mix half of the olive oil with lemon juice, garlic, cumin, turmeric,
cinnamon, salt and pepper.
2. Transfer half of the olive oil mixture to another bowl.
3. Add the onion, bell pepper and potatoes to the first bowl.
4. Add the chicken to the second bowl.
5. Cover both of these bowls with foil.
6. Refrigerate both for 30 minutes.
7. Preheat your oven to 400 degrees F.
8. Cover your baking pan with foil and grease with the remaining olive oil.
9. Transfer the chicken and vegetables to the baking pan. Do not include the
marinade.
10. Roast in the oven for 30 minutes.
11. Garnish with the parsley and serve.
Nutrients per Serving:
• Calories 509
• Fat 23 g
• Saturated fat 5 g
• Carbohydrates 39 g
• Fiber 5 g
• Protein 34 g
• Cholesterol 156 mg
• Sugars 4 g
• Sodium 711 mg
• Potassium 1453 mg
Roasted Salmon with Asparagus
Salmon and asparagus are definitely an ideal pair. What makes this particular
recipe even more special is the addition of baby potatoes and caper mustard
sauce.
Serving Size: 4
Preparation Cooking Time: 45 minutes
Ingredients:
• 12 oz. baby potatoes, sliced in half
• 4 tablespoons olive oil, divided
• Salt and pepper to taste
• 1 lb. asparagus, trimmed
• 4 salmon fillets
• 1 lemon sliced
• 4 sprigs dill, chopped
• 1 shallot, chopped
• 1 tablespoon capers, rinsed and drained
• 2 tablespoons freshly squeezed lemon juice
• 3 tablespoons Dijon mustard
•
¼ cup fresh dill, chopped
Instructions:
1. Preheat your oven to 425 degrees F.
2. Toss the potatoes in 1 tablespoon olive oil.
3. Season with the salt and pepper.
4. Spread the potatoes in a baking pan.
5. Roast in the oven for 10 minutes.
6. Drizzle the asparagus with 1 tablespoon olive oil and season with the salt.
7. Add the asparagus to the baking pan beside the potatoes.
8. Put the salmon fillets on top of the vegetables.
9. Season the salmon fillets with the salt.
10. Top with the lemon slices and dill sprigs.
11. Roast for 10 minutes or until salmon is flaky.
12. Pour the remaining olive oil in a pan over medium heat.
13. Cook the shallots for 3 minutes.
14. Stir in the capers, lemon juice, mustard and dill.
15. Cook for 1 minute.
16. Transfer the roasted salmon and vegetables in a plate.
17. Pour the caper mustard sauce on top and serve.
Nutrients per Serving:
• Calories 513
• Fat 33 g
• Saturated fat 6 g
• Carbohydrates 22 g
• Fiber 4 g
• Protein 33 g
• Cholesterol 78 mg
• Sugars 2 g
• Sodium 708 mg
• Potassium 1044 mg
Pesto Pasta
Ditch the carbs by swapping noodles with zucchini strips in this easy and
delicious pesto pasta recipe.
Serving Size: 6
Preparation Cooking Time: 45 minutes
Ingredients:
• 6 zucchini, sliced into thin strips
• Salt to taste
• 6 tablespoons olive oil, divided
• 2 cups fresh basil leaves, chopped
• 2 cloves garlic, sliced
• ½ cup walnuts, toasted
• ¼ cup Parmesan cheese, grated
•
•
3 tablespoons freshly squeezed lemon juice
Pepper to taste
Instructions:
1. Toss the zucchini strips in the salt.
2. Let sit for 15 minutes.
3. Drain and squeeze to remove excess water.
4. Place in a bowl.
5. Add 5 tablespoons olive oil, basil, garlic, walnuts and Parmesan cheese to
your food processor.
6. Pulse until smooth.
7. Add the remaining oil to a pan over medium heat.
8. Cook the zucchini strips for 3 minutes.
9. Transfer to a bowl.
10. Stir in the pesto sauce and lemon juice.
11. Season with the pepper.
Nutrients per Serving:
• Calories 369
• Fat 23 g
• Saturated fat 3 g
• Carbohydrates 36 g
• Fiber 6 g
• Protein 11 g
• Cholesterol 2 mg
• Sugars 5 g
• Sodium 461 mg
• Potassium 665 mg
Veggie Bowls
You can omit the chicken if you want the dish to be vegetarian. But if you
want a little bit of meat, you can add chicken strips to this veggie bowl.
Serving Size: 4
Preparation Cooking Time: 5 hours
Ingredients:
• ½ cup reduced-fat Greek yogurt
• ½ cup reduced-fat buttermilk
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon chives, chopped
• ¼ cup parsley, chopped
• 1 clove garlic, peeled
• 2 teaspoons lemon zest, divided
• 1 ¼ lb. chicken tenders
• 1 cup quinoa, cooked
• Cooking spray
•
•
•
•
•
•
•
•
4 cups kale, sliced
½ cucumber, sliced
1 red bell pepper, diced
1 orange bell pepper, diced
1 cup cherry tomatoes, sliced in half
1 avocado, sliced into cubes
½ cup cheddar cheese, shredded
¼ cup almonds, toasted and sliced
Instructions:
1. Add the yogurt, buttermilk, lemon juice, chives, parsley, garlic and lemon
zest to a food processor.
2. Pulse until smooth.
3. Take ½ cup of this mixture and refrigerate.
4. Add the rest of the sauce to a bowl.
5. Add the chicken tenders to the bowl.
6. Coat evenly.
7. Cover and refrigerate for 4 hours.
8. Preheat your broiler.
9. Cover the baking pan with foil.
10. Spray with oil.
11. Add the chicken to the pan.
12. Broil for 8 minutes per side.
13. Add the quinoa to serving bowls.
14. Arrange on top the remaining vegetables and ingredients along with the
cooked chicken tenders.
15. Serve with the reserved sauce.
Nutrients per Serving:
• Calories 514
• Fat 19 g
• Saturated fat 5 g
• Carbohydrates 42 g
• Fiber 10 g
•
•
•
•
•
Protein 51 g
Cholesterol 89 mg
Sugars 9 g
Sodium 359 mg
Potassium 917 mg
Shrimp Veggie Alfredo Pasta
This is a lighter and healthier version of the Alfredo pasta that you love.
Instead of meat, we use shrimp and vegetables, and add in lemon to flavor up
the sauce.
Serving Size: 4
Preparation Cooking Time: 20 minutes
Ingredients:
• 1 ¾ cups milk
• 5 cloves garlic, crushed
• 1 cup cream cheese
• ⅔ cup Parmesan cheese, grated
• 1 teaspoon freshly grated lemon zest
• 4 cups fettuccine pasta, cooked
• 2 teaspoons olive oil
• 12 oz. shrimp, peeled and deveined
•
•
2 tablespoons parsley, chopped
Lemon wedges
Instructions:
1. Pour the milk into a saucepan over medium heat.
2. Add the garlic.
3. Simmer for 10 minutes, stirring from time to time.
4. Remove from the stove.
5. Let cool.
6. Transfer to a blender.
7. Stir in the cream cheese, Parmesan and lemon zest.
8. Process until smooth.
9. Pour the oil into a pan over medium high heat.
10. Cook the shrimp for 3 minutes.
11. Stir in the cream cheese sauce.
12. Add the cooked pasta. Toss to coat evenly with the sauce.
13. Transfer to a serving bowl.
14. Garnish with the parsley and lemon wedges.
Nutrients per Serving:
• Calories 339
• Fat 13.9 g
• Saturated fat 6.1 g
• Carbohydrates 29.5 g
• Fiber 1.9 g
• Protein 28.1 g
• Cholesterol 167 mg
• Sugars 6 g
• Sodium 447 mg
• Potassium 466 mg
Artichoke Asparagus Pizza
Here’s a healthy pizza topped with artichokes, asparagus, pecorino cheese,
and herbs that you can devour without any guilt.
Serving Size: 5
Preparation Cooking Time: 25 minutes
Ingredients:
• 1 lb. pizza dough (preferably whole wheat)
• 2 tablespoons olive oil, divided
• 2 cloves garlic, minced
• Pinch red pepper flakes
•
•
•
•
•
•
•
•
•
1 teaspoon freshly grated lemon zest
Salt to taste
1 ½ cups mozzarella cheese, shredded
2 baby artichokes, trimmed and sliced
2 tablespoons freshly squeezed lemon juice
8 oz. asparagus, trimmed and shaved
2 oz. pecorino cheese, shaved
Pepper to taste
Chopped parsley
Instructions:
1. Preheat your oven to 450 degrees F.
2. Spread the pizza dough on a pizza pan.
3. Brush the top with 1 tablespoon olive oil.
4. Scatter the minced garlic, red pepper flakes and salt on top.
5. Bake in the oven for 15 minutes.
6. Soak the artichokes in the lemon juice for 1 minute.
7. Top the pizza with the artichokes, shaved asparagus, cheese, salt and
pepper.
8. Drizzle with the remaining olive oil.
9. Sprinkle the lemon zest on top.
10. Bake in the oven for another 15 minutes.
Nutrients per Serving:
• Calories 403
• Fat 20 g
• Saturated fat 6.6 g
• Carbohydrates 40.9 g
• Fiber 2.8 g
• Protein 19.1 g
• Cholesterol 33 mg
• Sugars 3 g
• Sodium 706 mg
• Potassium 162 mg
Chicken Spinach
Serve this lemon chicken and spinach dish with brown rice and fresh garden
salad for a delightful and satisfying dinner.
Serving Size: 4
Preparation Cooking Time: 30 minutes
Ingredients:
• 2 tablespoons olive oil
• ¼ lb. chicken fillets, sliced into cubes
• 1 cup red bell pepper, diced
• Salt and pepper to taste
• 4 cloves garlic, crushed and minced
• 1 teaspoon cornstarch
• ½ cup dry white wine
•
•
•
•
1 teaspoon lemon zest
1 tablespoon freshly squeezed lemon juice
10 cups baby spinach
8 teaspoons Parmesan cheese, grated
Instructions:
1. Pour the oil into a pan over medium heat.
2. Season the chicken with the salt and pepper.
3. Add to the pan.
4. Cook for 3 minutes per side.
5. Add the bell pepper and cook for another 2 minutes, stirring frequently.
6. Stir in the garlic.
7. Cook for 1 minute.
8. Combine the cornstarch and wine in a bowl.
9. Pour this mixture into the pan along with the lemon zest and lemon juice.
10. Bring to a boil.
11. Add the spinach and reduce heat.
12. Cook for 2 minutes.
13. Sprinkle with the Parmesan cheese before serving.
Nutrients per Serving:
• Calories 317
• Fat 16.1 g
• Saturated fat 3.7 g
• Carbohydrates 11.1 g
• Fiber 4.3 g
• Protein 25.9 g
• Cholesterol 78 mg
• Sugars 2 g
• Sodium 526 mg
• Potassium 827 mg
Spinach Cups
You’re off to a good start with these delightful spinach and mushroom
quiches that are quick and easy to prepare.
Serving Size: 6
Preparation Cooking Time: 1 hour
Ingredients:
• 2 tablespoons olive oil
• 8 oz. mixed mushrooms, sliced
• 1 cup yellow onion, sliced thinly
• 2 teaspoons fresh thyme, minced
• 1 tablespoon garlic, minced
• 5 oz. spinach, chopped
• 8 eggs
• 2 teaspoons Dijon mustard
• Salt and pepper to taste
• ⅔ cup whole milk
• ¾ cup Gruyère cheese, shredded
•
Cooking spray
Instructions:
1. Preheat your oven to 325 degrees F.
2. Pour the oil into a pan over medium high heat.
3. Cook the mushrooms for 4 minutes without stirring.
4. Stir and then cook for another 5 minutes.
5. Stir in the onion.
6. Cook for 4 minutes.
7. Add the thyme and garlic and cook for 2 minutes.
8. Stir in the spinach and cook for 2 minutes.
9. Turn off the heat.
10. In a large bowl, combine the eggs, mustard, salt, pepper and milk.
11. Stir in the mushroom mixture and cheese.
12. Spray a muffin pan with oil.
13. Pour the mixture into the muffin cups.
14. Bake for 30 minutes.
Nutrients per Serving:
• Calories 236
• Fat 16.4 g
• Saturated fat 5.8 g
• Carbohydrates 7.8 g
• Fiber 1.5 g
• Protein 15.5 g
• Cholesterol 266 mg
• Sugars 4 g
• Sodium 459 mg
• Potassium 443 mg
Cheesesteak Stuffed Mushrooms
Do you love cheesesteak sandwich? For sure, you’re going to love this
cheesesteak stuffed mushroom. It’s everything you expect—slices of onion,
pepper, and beef with melted cheese all stuffed inside a large Portobello
mushroom cap.
Serving Size: 4
Preparation Cooking Time: 35 minutes
Ingredients:
• 4 large Portobello mushrooms
• 3 tablespoons olive oil, divided
• 1 cup onion, sliced thinly
• 3 cups bell peppers, sliced thinly
• Salt and pepper to taste
• 4 oz. beef strips
• 3 oz. provolone cheese
• Fresh parsley, chopped
Instructions:
1. Preheat your oven to 350 degrees F.
2. Add the mushroom caps to a baking pan.
3. Brush with 1 tablespoon olive oil. Set aside.
4. Add 1 tablespoon oil to a pan over medium heat.
5. Cook the onion for 3 minutes.
6. Stir in the peppers.
7. Season with the salt and pepper.
8. Cook for 5 minutes.
9. Transfer to a plate.
10. Season the beef strips with the salt and pepper.
11. Transfer the vegetables to a plate.
12. Add the remaining oil to the pan.
13. Cook while stirring for 3 minutes.
14. Put all the veggies back to the pan.
15. Mix well.
16. Stuff each of the mushrooms with the filling.
17. Sprinkle the cheese on top.
18. Bake in the oven for 15 minutes.
19. Garnish with the parsley and serve.
Nutrients per Serving:
• Calories 333
• Fat 20.3 g
• Saturated fat 6.7 g
• Carbohydrates 14.2 g
• Fiber 3.7 g
• Protein 25.2 g
• Cholesterol 61 mg
• Sugars 7 g
• Sodium 378 mg
• Potassium 789 mg
Salmon Caprese
This Mediterranean-inspired salmon dish is a cinch to prepare. You only need
30 minutes to get this dish done.
Serving Size: 4
Preparation Cooking Time: 30 minutes
Ingredients:
• Cooking spray
• 1 clove garlic, grated
• 1 ½ teaspoons olive oil
• Salt and pepper to taste
• 4 cups cherry tomatoes
• 2 salmon fillets
• 1 oz. mozzarella balls, sliced in half
• 2 teaspoons balsamic glaze
• ½ cup basil, chopped
Instructions:
1. Preheat your oven to 425 degrees F.
2. Spray your baking pan with oil.
3. In a bowl, mix the garlic, oil, salt and pepper.
4. Add the tomatoes to the mixture and stir to coat evenly.
5. Place the salmon fillets on one side of baking pan.
6. Season with the salt and pepper.
7. Top with the mozzarella.
8. Add the tomatoes to the other side of the pan.
9. Bake for 10 minutes.
10. Drizzle with the balsamic glaze and garnish with the basil before serving.
Nutrients per Serving:
• Calories 291
• Fat 18.2 g
• Saturated fat 4.4 g
• Carbohydrates 5.2 g
• Fiber 1.1 g
• Protein 25.8 g
• Cholesterol 67 mg
• Sugars 3 g
• Sodium 406 mg
• Potassium 617 mg
Baked Squash Chickpeas
Here’s a feast that the whole family will enjoy. Even those who are not fond
of eating vegetables will have a change of heart once they get a taste of this
dish.
Serving Size: 10
Preparation Cooking Time: 1 day and 6 hours
Ingredients:
• ⅓ cup olive oil
• 1 bowl cold water
• ¼ teaspoon baking soda
• ¾ teaspoon red pepper flakes
• Salt to taste
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2 teaspoons orange zest
2 ½ cups onions, chopped
2 cups dried chickpeas
1 cup celery, chopped
5 cups butternut squash, chopped
2 tablespoons Dijon mustard
¼ cup freshly squeezed lemon juice
1 ½ cups reduced-sodium vegetable broth
Instructions:
1. Soak the chickpeas in a bowl of cold water for 24 hours.
2. The next day, preheat your oven to 400 degrees F.
3. Rinse and drain the chickpeas.
4. Add to a bowl.
5. Coat with the baking soda.
6. Pour the oil into a pot over medium heat.
7. Cook the onion for 4 minutes.
8. Add the chickpeas and red pepper flakes.
9. Season with the salt.
10. Cook for 30 seconds, stirring.
11. Stir in the orange zest and celery.
12. Pour in the broth.
13. Bring to a boil.
14. Turn off the heat.
15. Transfer the pot to the oven.
16. Reduce temperature of the oven to 300 degrees F.
17. Bake for 4 hours.
18. Stir in the squash, mustard and lemon juice.
19. Bake for another 1 hour.
Nutrients per Serving:
• Calories 253
• Fat 9.9 g
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Saturated fat 1.3 g
Carbohydrates 34.2 g
Fiber 9.4 g
Protein 8.6 g
Cholesterol 12 mg
Sugars 7 g
Sodium 468 mg
Potassium 525 mg
Lettuce Wraps
You’re going to enjoy every bite in these lettuce wraps stuffed with succulent
turkey slices, crunchy dill pickles, and cheddar cheese.
Serving Size: 4
Preparation Cooking Time: 15 minutes
Ingredients:
• 2 teaspoons mustard
• ¼ cup light mayonnaise
• 3 tablespoons dill pickle, chopped
• 8 large lettuce leaves
• 4 oz. cheddar cheese, sliced
• 8 tomato slices
• 6 oz. deli turkey slices
Instructions:
1. Combine the mustard, mayo and chopped dill pickles in a bowl.
2. Spread the mustard mixture on top of the lettuce leaves.
3. Add the slices of cheddar, tomato and turkey on top.
4. Roll up the lettuce leaves.
Nutrients per Serving:
• Calories 324
• Fat 21.8 g
• Saturated fat 7 g
• Carbohydrates 2.8 g
• Fiber 0.6 g
• Protein 20.7 g
• Cholesterol 68 mg
• Sugars 1 g
• Sodium 827 mg
• Potassium 135 mg
Cheesy Spinach Broccoli Omelet
This omelet is loaded with vegetables that you love—spinach and broccoli
and sprinkled with cheese and herbs.
Serving Size: 1
Preparation Cooking Time: 10 minutes
Ingredients:
• 2 teaspoons olive oil
• ¼ cup spinach, chopped
• ¼ cup broccoli, chopped
• 2 eggs
• 1 tablespoon nonfat milk
• 2 tablespoons cheddar cheese, shredded
• Salt to taste
• 1 teaspoon sour cream
• Chives, chopped
Instructions:
1. Pour the oil into a pan over medium heat.
2. Cook the spinach and broccoli for 3 minutes, stirring from time to time.
3. Beat the eggs in a bowl.
4. Stir in the milk.
5. Pour the egg mixture to the pan.
6. Mix with the veggies.
7. Sprinkle the salt and cheese on top.
8. Cook for 2 minutes.
9. Roll to form an omelet.
10. Top with the sour cream and chives.
Nutrients per Serving:
• Calories 244
• Fat 20.6 g
• Saturated fat 6.9 g
• Carbohydrates 3.1 g
• Fiber 0.6 g
• Protein 11.5 g
• Cholesterol 206 mg
• Sugars 1 g
• Sodium 478 mg
• Potassium 230 mg
Vegetarian Casserole
This casserole is inspired by your favorite enchilada that you certainly can’t
get enough of. It has everything you love in an enchilada, plus it’s not that
complicated to prepare.
Serving Size: 8
Preparation Cooking Time: 1 hour
Ingredients:
• 2 tablespoons olive oil
• 1 cup onion, chopped
• 6 cloves garlic, crushed and minced
• ¾ cup Poblano peppers, chopped
• 1 cup pico de gallo
• 1 cup corn kernels
• 1 zucchini, sliced
• 1 squash, sliced
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Salt to taste
15 oz. black beans, rinsed and drained
15 oz. pinto beans, rinsed and drained
Cooking spray
8 corn tortillas
2 cups pepper Jack cheese, grated
½ cup scallions, chopped
½ cup low-fat sour cream
1 avocado, chopped
Instructions:
1. Preheat your oven to 350 degrees F.
2. Pour the oil into a pan over medium heat.
3. Add the onion, garlic and peppers to a pan over medium heat.
4. Cook for 3 minutes.
5. Add the pico de gallo, corn kernels, zucchini and squash.
6. Season with the salt.
7. Simmer for 5 minutes.
8. Stir and simmer for another 2 to 3 minutes.
9. Turn off the heat.
10. Add the black beans and pinto beans.
11. Spray your baking dish with oil.
12. Top with half of the tortillas.
13. Spread the vegetable mixture on top.
14. Repeat the layers with the remaining tortillas and veggie mixture.
15. Sprinkle the cheese on top.
16. Bake in the oven for 30 minutes.
17. Sprinkle with the scallions, sour cream and avocado on top and serve.
Nutrients per Serving:
• Calories 357
• Fat 16.8 g
• Saturated fat 6.1 g
• Carbohydrates 42 g
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Fiber 9.3 g
Protein 13.8 g
Cholesterol 25 mg
Sugars 7 g
Sodium 468 mg
Potassium 670 mg
Sautéed Cabbage
Whether served as side dish or as main course, this sautéed cabbage never
fails to impress. Also, it only takes 20 minutes to prepare. You can add color
to this dish by stirring in some bell pepper strips or grated carrot.
Serving Size: 8
Preparation Cooking Time: 20 minutes
Ingredients:
• ¼ cup butter
• 1 cabbage, sliced
• 1 onion, sliced thinly
• Salt and pepper to taste
Instructions:
1. Add the butter to a pan over medium heat.
2. Cook the onion for 1 minute.
3. Stir in the cabbage and season with the salt and pepper.
4. Cook for 15 minutes, stirring frequently.
Nutrients per Serving:
• Calories 77
• Fat 5.9 g
• Saturated fat 3.6 g
• Carbohydrates 6.1 g
• Fiber 2.4 g
• Protein 1.3 g
• Cholesterol 15 mg
• Sugars 3 g
• Sodium 308 mg
• Potassium 168 mg
Grilled Broccoli with Yogurt
The secret to this dish is blanching the broccoli first before cooking it on the
grill. Don’t forget to serve with the smoked yogurt sauce to complete the
deal.
Serving Size: 4
Preparation Cooking Time: 25 minutes
Ingredients:
• Water
• 6 cups broccoli florets
• 1 bowl ice water
• 1 lemon, sliced in half
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 1 tablespoon olive oil
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•
•
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Salt and pepper to taste
¾ cup Greek yogurt
½ teaspoon smoked paprika
½ teaspoon ground cumin
Instructions:
1. Fill your pot with water.
2. Place it over medium high heat.
3. Bring to a boil.
4. Add the broccoli florets.
5. Cook for 1 minute.
6. Transfer the broccoli to the bowl with the ice water.
7. Drain and dry with paper towels.
8. Preheat your grill.
9. Place a grill pan on top.
10. Add the lemon slices and broccoli to the grill pan.
11. Cook for 4 minutes.
12. Transfer the lemon slices and broccoli to a plate.
13. Drizzle with the oil and season with the salt and pepper.
14. Stir in the lemon juice along with the lemon zest and the rest of the
ingredients.
Nutrients per Serving:
• Calories 115
• Fat 6.4 g
• Saturated fat 1.7 g
• Carbohydrates 10.5 g
• Fiber 3.9 g
• Protein 7.9 g
• Cholesterol 6 mg
• Sugars 4 g
• Sodium 338 mg
• Potassium 461 mg
Zucchini Boat
This stuffed zucchini is loaded with your favorites—crispy bacon bits, melted
cheddar cheese, and crunchy veggies and scallions.
Serving Size: 4
Preparation Cooking Time: 30 minutes
Ingredients:
• 2 zucchini, sliced in half, and pulp scooped and reserved
• Salt and pepper to taste
• ¼ cup cheddar cheese, shredded
• 8 teaspoons low-fat sour cream
• 2 bacon slices, chopped
• 2 scallions, chopped
Instructions:
1. Preheat your oven to 400 degrees F.
2. Season the zucchini shells with the salt and pepper.
3. Add these to a baking pan.
4. Bake for 5 minutes.
5. Add the zucchini pulp to a bowl.
6. Stir in the cheese and sour cream.
7. Spoon this mixture onto the shells.
8. Sprinkle the bacon and scallions on top.
9. Bake in the oven for 15 minutes.
Nutrients per Serving:
• Calories 52
• Fat 3.3 g
• Saturated fat 1.6 g
• Carbohydrates 3.3 g
• Fiber 0.9 g
• Protein 3.1 g
• Cholesterol 9 mg
• Sugars 2 g
• Sodium 150 mg
• Potassium 255 mg
Garlic Butter Mushrooms
Beautifully browned mushrooms in garlic butter sauce—you can serve these
as side dish or add as topping to your grilled burger or steak.
Serving Size: 4
Preparation Cooking Time: 20 minutes
Ingredients:
• 1 tablespoon olive oil
• 2 tablespoons butter, divided
• 1 lb. mushrooms, sliced
• Salt and pepper to taste
• 3 cloves garlic, crushed and minced
• 1 tablespoon parsley, chopped
Instructions:
1. Add the oil and half of the butter to a pan over medium heat.
2. Cook the mushrooms for 5 minutes.
3. Season with the pepper.
4. Cook for another 2 minutes, stirring frequently.
5. Stir in the garlic and remaining butter.
6. Cook for 2 minutes more.
7. Garnish with the parsley and serve.
Nutrients per Serving:
• Calories 110
• Fat 9.6 g
• Saturated fat 4.1 g
• Carbohydrates 4.7 g
• Fiber 1.3 g
• Protein 3.8 g
• Cholesterol 15 mg
• Sugars 2 g
• Sodium 226 mg
• Potassium 380 mg
Parsnip Chips
The trick to making ultra crispy parsnip chips is slicing them very thinly. It’d
be a great idea to use a mandolin for this recipe.
Serving Size: 12
Preparation Cooking Time: 1 hour and 15 minutes
Ingredients:
• 6 cups parsnips, sliced thinly
• ¼ cup vegetable oil
• Salt and pepper to taste
Instructions:
1. Preheat your oven to 350 degrees F.
2. Toss the parsnip in the oil.
3. Season with the salt and pepper.
4. Spread the chips on a baking pan.
5. Bake in the oven for 1 hour.
Nutrients per Serving:
• Calories 90
• Fat 4.9 g
• Saturated fat 0.4 g
• Carbohydrates 11.6 g
• Fiber 3.2 g
• Protein 0.8 g
• Cholesterol 78 mg
• Sugars 3 g
• Sodium 103 mg
• Potassium 242 mg
Honey Glazed Brussels Sprouts
These beautifully roasted Brussels sprouts are glazed with honey and
sprinkled with sesame seeds. This is the kind of dish that would fill you up
and entice your taste buds but won’t tire you out.
Serving Size: 4
Preparation Cooking Time: 30 minutes
Ingredients:
• 6 cups Brussels sprouts, trimmed and sliced in half
• 2 tablespoons peanut oil
• Salt to taste
• ¼ cup honey
• 2 teaspoons freshly squeezed lime juice
• 1 tablespoon white sesame seeds, toasted
Instructions:
1. Preheat your oven to 450 degrees F.
2. Coat the Brussels sprouts with the oil.
3. Sprinkle with the salt.
4. Arrange in a single layer on a baking sheet.
5. Roast in the oven for 10 minutes.
6. In a bowl, combine the honey and lemon juice.
7. Drizzle the mixture over the Brussels sprouts.
8. Roast for another 5 minutes.
9. Garnish with the sesame seeds before serving.
Nutrients per Serving:
• Calories 232
• Fat 8.6 g
• Saturated fat 1.4 g
• Carbohydrates 37.7 g
• Fiber 8.2 g
• Protein 7.5 g
• Cholesterol 18 mg
• Sugars 23 g
• Sodium 353 mg
• Potassium 842 mg
Sautéed Swiss Chards
Lemon juice, anchovy paste, and homemade croutons can make simple
sautéed Swiss chards dish extra special.
Serving Size: 4
Preparation Cooking Time: 30 minutes
Ingredients:
• 2 tablespoons olive oil, divided
• 1 slice whole-wheat bread, sliced into cubes
• 1 tablespoon garlic, minced
• ¾ lb. Swiss chard leaves, chopped
• Pinch salt
• 1 tablespoon mayonnaise
• 1 tablespoon lemon juice
• Pepper to taste
• ½ teaspoon anchovy paste
• Parmesan cheese, shaved
Instructions:
1. Pour half of the olive oil into a pan over medium high heat.
2. Cook the bread for 4 minutes or until brown.
3. Transfer to a cutting board. Let cool.
4. Reduce heat.
5. Pour the remaining olive oil to the pan.
6. Add the garlic and cook for 30 seconds, stirring frequently.
7. Stir in the Swiss chard leaves.
8. Season with the salt.
9. Cook while stirring for 5 minutes.
10. Transfer to a serving bowl.
11. In another bowl, combine the mayo, lemon juice, pepper and anchovy
paste.
12. Add this mixture to the Swiss chard.
13. Toss to coat evenly.
14. Top with the croutons and shaved Parmesan cheese.
Nutrients per Serving:
• Calories 136
• Fat 10.4 g
• Saturated fat 1.7 g
• Carbohydrates 8.2 g
• Fiber 2.7 g
• Protein 3.7 g
• Cholesterol 3 mg
• Sugars 2 g
• Sodium 334 mg
• Potassium 598 mg
Mashed Squash
Although this looks like baby food, it certainly isn’t. You’ll be surprised at
how creamy and flavorful this side dish is. Use a food processor to save time
mashing.
Serving Size: 6
Preparation Cooking Time: 1 hour
Ingredients:
• 2 butternut squash, sliced
• 1 tablespoon olive oil
• 2 tablespoons butter, sliced
• ½ teaspoon ground allspice
• Pinch cayenne pepper
• Salt to taste
Instructions:
1. Preheat your oven to 400 degrees F.
2. Line your baking pan with foil or parchment paper.
3. Toss the squash in the olive oil.
4. Spread the squash in the baking pan.
5. Roast for 40 minutes.
6. Let cool.
7. Transfer to a food processor.
8. Add the rest of the ingredients.
9. Blend until smooth.
Nutrients per Serving:
• Calories 141
• Fat 6.4 g
• Saturated fat 2.8 g
• Carbohydrates 22.4 g
• Fiber 3.9 g
• Protein 2 g
• Cholesterol 10 mg
• Sugars 4 g
• Sodium 396 mg
• Potassium 672 mg
Roasted Parmesan Cauliflower
Balsamic glaze and Parmesan cheese flavors up this whole head of roasted
cauliflower. This is ideal to serve as appetizer or side dish to a grilled main
course.
Serving Size: 4
Preparation Cooking Time: 1 hour and 20 minutes
Ingredients:
• 1 head cauliflower, bottom sliced off
• 2 tablespoons olive oil, divided
• Salt and pepper to taste
• 1 tablespoon balsamic glaze
• 1 tablespoon fresh thyme, chopped
• ½ cup Parmesan cheese, grated
Instructions:
1. Preheat your oven to 400 degrees F.
2. Cover your baking pan with parchment paper.
3. Drizzle the cauliflower with half of the olive oil.
4. Sprinkle the salt and pepper all over.
5. Place in the baking pan.
6. Roast in the oven for 45 minutes.
7. Combine the remaining olive oil and balsamic glaze in a bowl.
8. Drizzle the oil mixture all over the cauliflower.
9. Slightly separate the cauliflower florets to ensure that the oil mixture seep
inside.
10. Roast for 15 minutes.
11. Mix the thyme and Parmesan cheese.
12. Sprinkle the mixture all over the cauliflower.
13. Roast for another 15 minutes.
Nutrients per Serving:
• Calories 149
• Fat 10.2 g
• Saturated fat 2.7 g
• Carbohydrates 10.7 g
• Fiber 3.1 g
• Protein 5.7 g
• Cholesterol 9 mg
• Sugars 5 g
• Sodium 370 mg
• Potassium 463 mg
Sautéed Cabbage
Cooking cabbage in butter and sprinkling it with crispy bacon bits give it
incredible flavors you’d love. Prepare this recipe that only takes 20 minutes
of your time.
Serving Size: 8
Preparation Cooking Time: 20 minutes
Ingredients:
• ¼ cup butter
• 1 onion, sliced thinly
• 1 head cabbage, sliced into wedges
• Salt and pepper to taste
• Crumbled crispy bacon bits
Instructions:
1. Add the butter to a pan over medium high heat.
2. Cook the onion for 1 minute, stirring frequently.
3. Season with the salt and pepper.
4. Add the cabbage and cook while stirring for 12 minutes.
5. Sprinkle with the crispy bacon bits.
Nutrients per Serving:
• Calories 77
• Fat 5.9 g
• Saturated fat 3.6 g
• Carbohydrates 6.1 g
• Fiber 2.4 g
• Protein 1.3 g
• Cholesterol 15 mg
• Sugars 3 g
• Sodium 308 mg
• Potassium 168 mg
Broccoli Salad
This savory broccoli salad recipe is a combination of broccoli florets, pecans,
onions, and Parmesan cheese, drizzled with a mix of sherry vinegar, honey,
and mustard. Serve as is or use as topping for pasta.
Serving Size: 6
Preparation Cooking Time: 30 minutes
Ingredients:
• 2 tablespoons sherry vinegar
• ¼ cup olive oil
• 2 teaspoons fresh thyme, chopped
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• Salt to taste
• 8 cups broccoli florets, steamed or roasted
• 2 red onions, sliced thinly
• ½ cup Parmesan cheese, shaved
• ¼ cup pecans, toasted and chopped
Instructions:
1. Mix the sherry vinegar, olive oil, thyme, mustard, honey and salt in a bowl.
2. In a serving bowl, combine the broccoli florets and onions.
3. Drizzle the dressing on top.
4. Sprinkle with the pecans and Parmesan cheese before serving.
Nutrients per Serving:
• Calories 199
• Fat 17.4 g
• Saturated fat 2.9 g
• Carbohydrates 7.5 g
• Fiber 2.8 g
• Protein 5.2 g
• Cholesterol 3 mg
• Sugars 3 g
• Sodium 366 mg
• Potassium 349 mg
Potato Carrot Salad
Did you know that potato salad tastes better when you add in some carrots?
It’s also more colorful.
Serving Size: 6
Preparation Cooking Time: 4 hours and 30 minutes
Ingredients:
• Water
• 6 potatoes, sliced into cubes
• 3 carrots, sliced into cubes
• 1 tablespoon milk
• 1 tablespoon Dijon mustard
• ¼ cup mayonnaise
• Pepper to taste
• 2 teaspoons fresh thyme, chopped
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1 stalk celery, chopped
2 scallions, chopped
1 slice turkey bacon, cooked crispy and crumbled
Instructions:
1. Fill your pot with water.
2. Place it over medium high heat.
3. Boil the potatoes and carrots for 10 minutes or until tender.
4. Drain and let cool.
5. In a bowl, mix the milk mustard, mayo, pepper and thyme.
6. Stir in the potatoes, carrots and celery.
7. Coat evenly with the sauce.
8. Cover and refrigerate for 4 hours.
9. Top with the scallions and turkey bacon bits before serving.
Nutrients per Serving:
• Calories 106
• Fat 5.3 g
• Saturated fat 1 g
• Carbohydrates 12.6 g
• Fiber 1.8 g
• Protein 2 g
• Cholesterol 10 mg
• Sugars 2 g
• Sodium 248 mg
• Potassium 269 mg
Pea Salad
Salads like this one are a cinch to make. This one only takes a few minutes
active prep time. If you can’t find any pea greens, you can make use of
arugula instead.
Serving Size: 6
Preparation Cooking Time: 40 minutes
Ingredients:
• 1 cup chickpeas, rinsed and drained
• 1 ½ cups peas, divided
• Salt to taste
• 3 tablespoons olive oil
• ½ cup buttermilk
• Pepper to taste
• 8 cups pea greens
• 3 carrots, shaved
• 1 cup snow peas, trimmed
Instructions:
1. Add the chickpeas and half of the peas to your food processor.
2. Season with the salt.
3. Pulse until smooth. Set aside.
4. In a bowl, toss the remaining peas in oil, milk, salt and pepper.
5. Transfer the mixture to your food processor.
6. Process until pureed.
7. Transfer this mixture to a bowl.
8. Arrange the pea greens in a serving plate.
9. Top with the shaved carrots and snow peas.
10. Stir in the pea and milk dressing.
11. Serve with the reserved chickpea hummus.
Nutrients per Serving:
• Calories 214
• Fat 8.6 g
• Saturated fat 1.5 g
• Carbohydrates 27.3 g
• Fiber 8.4 g
• Protein 8 g
• Cholesterol 2 mg
• Sugars 12 g
• Sodium 366 mg
• Potassium 428 mg
Snap Pea Salad
The photo doesn’t give justice to this overly satisfying and flavorful snap pea
salad. Every spoonful burst with flavors that you can’t believe.
Serving Size: 6
Preparation Cooking Time: 1 hour
Ingredients:
• 2 tablespoons mayonnaise
• ¾ teaspoon celery seed
• ¼ cup cider vinegar
• 1 teaspoon yellow mustard
• 1 tablespoon sugar
• Salt and pepper to taste
• 4 oz. radishes, sliced thinly
• 12 oz. sugar snap peas, sliced thinly
Instructions:
1. In a bowl, combine the mayonnaise, celery seeds, vinegar, mustard, sugar,
salt and pepper.
2. Stir in the radishes and snap peas.
3. Refrigerate for 30 minutes.
Nutrients per Serving:
• Calories 69
• Fat 3.7 g
• Saturated fat 0.6 g
• Carbohydrates 7.1 g
• Fiber 1.8 g
• Protein 2 g
• Cholesterol 2 mg
• Sugars 5 g
• Sodium 339 mg
• Potassium 162 mg
Cucumber Tomato Chopped Salad
Chop everything and stir in the sauce, and that’s it! Your lunch can’t get any
simpler than this.
Serving Size: 6
Preparation Cooking Time: 15 minutes
Ingredients:
• ½ cup light mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill, chopped
• 1 tablespoon chives, chopped
• ½ cup feta cheese, crumbled
• Salt and pepper to taste
• 1 red onion, chopped
• 1 cucumber, diced
• 1 radish, diced
• 3 tomatoes, diced
•
Chives, chopped
Instructions:
1. Combine the mayo, lemon juice, fresh dill, chives, feta cheese, salt and
pepper in a bowl.
2. Mix well.
3. Stir in the onion, cucumber, radish and tomatoes.
4. Coat evenly.
5. Garnish with the chopped chives.
Nutrients per Serving:
• Calories 187
• Fat 16.7 g
• Saturated fat 4.1 g
• Carbohydrates 6.7 g
• Fiber 2 g
• Protein 3.3 g
• Cholesterol 19 mg
• Sugars 4 g
• Sodium 350 mg
• Potassium 348 mg
Zucchini Pasta Salad
What makes this pasta salad unique is that it doesn’t make use of pasta.
Instead, you’d be using zucchini noodles. The result: fewer carbs and fewer
calories!
Serving Size: 15
Preparation Cooking Time: 4 minutes
Ingredients:
• 5 tablespoons olive oil
• 2 teaspoons Dijon mustard
• 3 tablespoons red-wine vinegar
• 1 clove garlic, grated
• 2 tablespoons fresh oregano, chopped
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•
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1 shallot, chopped
¼ teaspoon red pepper flakes
16 oz. zucchini noodles
¼ cup Kalamata olives, pitted
3 cups cherry tomatoes, sliced in half
¾ cup Parmesan cheese, shaved
Instructions:
1. Mix the olive oil, Dijon mustard, red-wine vinegar, garlic, oregano, shallot
and red pepper flakes in a bowl.
2. Stir in the zucchini noodles.
3. Sprinkle on top the olives, tomatoes and Parmesan cheese.
Nutrients per Serving:
• Calories 299
• Fat 24.7 g
• Saturated fat 5.1 g
• Carbohydrates 11.6 g
• Fiber 2.8 g
• Protein 7 g
• Cholesterol 13 mg
• Sugars 4 g
• Sodium 480 mg
• Potassium 627 mg
Tofu Tacos
Here’s a meatless taco that you simply won’t be able to resist. It’s loaded
with flavors, textures and nutrients. Tofu cubes are seasoned with a mixture
of spices.
Serving Size: 4
Preparation Cooking Time: 30 minutes
Ingredients:
• 1 teaspoon ground cumin
• 1 tablespoon chili powder
• ½ teaspoon dried oregano
• ⅛ teaspoon ground cinnamon
• Salt and pepper to taste
• 15 oz. tofu, sliced into cubes
• 3 tablespoons olive oil, divided
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•
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½ cup onion, chopped
2 cloves garlic, crushed and minced
15 oz. black beans, rinsed and drained
2 teaspoons cider vinegar
½ cup cilantro, chopped
8 corn tortillas
Shredded cabbage
Instructions:
1. In a bowl, combine the ground cumin, chili powder, dried oregano, ground
cinnamon, salt and pepper.
2. Stir in the tofu and toss to coat evenly with the spice mixture.
3. Pour 2 tablespoons olive oil into a pan over medium heat.
4. Cook the onion and garlic for 3 minutes, stirring frequently.
5. Add the tofu and cook for 10 minutes or until all sides are golden.
6. Stir in the beans.
7. Cook for 2 minutes.
8. Turn off the heat.
9. Pour in the vinegar and add the cilantro.
10. Mix well.
11. Fill the corn tortillas with the tofu mixture.
12. Top with the shredded cabbage.
13. Roll up the tortillas and serve.
Nutrients per Serving:
• Calories 394
• Fat 17.9 g
• Saturated fat 2.4 g
• Carbohydrates 41.5 g
• Fiber 10.1 g
• Protein 18.8 g
• Cholesterol 10 mg
• Sugars 2 g
• Sodium 389 mg
• Potassium 400 mg
Egg Avocado Salad
Egg salad tastes so much better when you include creamy avocado into the
mix.
Serving Size: 4
Preparation Cooking Time: 10 minutes
Ingredients:
• 1 avocado
• 6 hard-boiled eggs, peeled and chopped
• 1 tablespoon mayonnaise
• 2 tablespoons freshly squeezed lemon juice
• ¼ cup celery, chopped
• 2 tablespoons chives, chopped
• Salt and pepper to taste
Instructions:
1. Add the avocado to a large bowl.
2. Mash the avocado using a fork.
3. Stir in the egg and mash the eggs.
4. Add the mayo, lemon juice, celery, chives, salt and pepper.
5. Chill in the refrigerator for at least 30 minutes before serving.
Nutrients per Serving:
• Calories 224
• Fat 18 g
• Saturated fat 3.9 g
• Carbohydrates 6.1 g
• Fiber 3.6 g
• Protein 10.6 g
• Cholesterol 281 mg
• Sugars 2 g
• Sodium 416 mg
• Potassium 375 mg
Pepper Tomato Salad
This bright and colorful salad is very easy to make. Check out this recipe that
only takes 25 minutes active prep time.
Serving Size: 8
Preparation Cooking Time: 1 hour and 25 minutes
Ingredients:
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• ½ teaspoon Dijon mustard
• 2 teaspoons fresh basil leaves, chopped
• 1 tablespoon fresh chives, chopped
• 1 teaspoon sugar
• Pepper to taste
• 2 cups yellow bell peppers, sliced into rings
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•
•
1 cups orange bell pepper, sliced into rings
4 tomatoes, sliced into rounds
¼ cup blue cheese, crumbled
Instructions:
1. Mix the vinegar, olive oil, mustard, basil, chives, sugar and pepper in a
bowl.
2. Arrange the tomatoes and pepper rings in a serving plate.
3. Sprinkle the crumbled blue cheese on top.
4. Drizzle with the dressing.
5. Chill in the refrigerator for 1 hour before serving.
Nutrients per Serving:
• Calories 116
• Fat 7 g
• Saturated fat 2 g
• Carbohydrates 11 g
• Fiber 2 g
• Protein 3 g
• Cholesterol 6 mg
• Sugars 5 g
• Sodium 123 mg
• Potassium 344 mg
Beef Stir-Fry with Bok Choy
Here’s a one-skillet dinner meal that you can prepare in 20 minutes or less.
Serving Size: 4
Preparation Cooking Time: 20 minutes
Ingredients:
• 1 ½ teaspoons low-sodium soy sauce
• 1 teaspoon dry sherry
• 1 tablespoon ginger, minced
• 1 teaspoon cornstarch
• 12 oz. beef flank steak, fat trimmed and sliced into strips
• 1 tablespoon dry sherry
• 1 teaspoon toasted sesame oil
• 2 tablespoons oyster sauce
•
•
•
1 tablespoon vegetable oil
8 cups boy choy, sliced
3 tablespoons chicken broth (unsalted)
Instructions:
1. Combine the soy sauce, 1 teaspoon dry sherry, ginger and cornstarch in a
bowl.
2. Add the beef strips and turn to coat evenly with the sauce.
3. In another bowl, mix 1 tablespoon sherry and oyster sauce. Set aside.
4. Add a pan over medium heat.
5. Once hot, pour in the vegetable oil.
6. Cook the beef for 1 to 2 minutes, stirring frequently.
7. Transfer the beef strips to a plate.
8. Pour the broth into the pan.
9. Add the bok choy.
10. Cook for 2 minutes.
11. Put the beef back to the pan.
12. Stir in the reserved sauce.
13. Cook while stirring for 1 minute.
Nutrients per Serving:
• Calories 247
• Fat 12.8 g
• Saturated fat 4 g
• Carbohydrates 6.3 g
• Fiber 1.1 g
• Protein 25.5 g
• Cholesterol 69 mg
• Sugars 3 g
• Sodium 569 mg
• Potassium 765 mg
Penne with Veggies
This recipe is simpler and less tedious to prepare than other pasta dishes. But
it doesn’t disappoint in terms of taste and nutrients.
Serving Size: 6
Preparation Cooking Time: 30 minutes
Ingredients:
• 2 teaspoons olive oil
• 2 cloves garlic, crushed and minced
• ½ cup shallots, chopped
• 2 tablespoons dry white wine
• 1 cup Brussels sprouts, trimmed and chopped
• 6 cups bok choy, chopped
• 6 cups cooked penne pasta
• 1 tablespoons vegetable oil spread
• Salt and pepper to taste
• 2 teaspoons dried Italian seasoning
• 3 tablespoons Parmesan cheese, grated
Instructions:
1. Pour the oil into a pan over medium heat.
2. Cook the garlic and shallots for 3 minutes.
3. Pour in the wine.
4. Scrape the browned bits using a wooden spoon.
5. Stir in the Brussels sprouts.
6. Cook for 3 minutes.
7. Stir in the bok choy and cook for 2 to 3 minutes.
8. Toss the pasta in the veggies.
9. Add the vegetable oil into the mix.
10. Season with the salt, pepper and Italian seasoning.
11. Sprinkle the Parmesan cheese on top.
Nutrients per Serving:
• Calories 127
• Fat 4 g
• Saturated fat 1 g
• Carbohydrates 17 g
• Fiber 3 g
• Protein 6 g
• Cholesterol 2 mg
• Sugars 2 g
• Sodium 212 mg
• Potassium 335 mg
Marinated Veggie Salad
What makes this veggie salad different from others is that you’ll have to
marinate the vegetables first.
Serving Size: 6
Preparation Cooking Time: 4 hours and 30 minutes
Ingredients:
• 1 zucchini, sliced
• 4 tomatoes, sliced into wedges
• ¼ cup red onion, sliced thinly
• 1 green bell pepper, sliced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons red-wine vinegar
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 teaspoon dried basil
• 2 tablespoons water
•
Pine nuts, toasted and chopped
Instructions:
1. In a bowl, combine the zucchini, tomatoes, red onion, green bell pepper
and parsley.
2. Pour the vinegar and oil into a glass jar with lid.
3. Add the garlic, basil and water.
4. Seal the jar and shake well to combine.
5. Pour the dressing into the vegetable mixture.
6. Cover the bowl.
7. Marinate in the refrigerator for 4 hours.
8. Garnish with the pine nuts before serving.
Nutrients per Serving:
• Calories 65
• Fat 4.7 g
• Saturated fat 0.7 g
• Carbohydrates 5.3 g
• Fiber 1.2 g
• Protein 0.9 g
• Cholesterol 18 mg
• Sugars 3 g
• Sodium 7 mg
• Potassium 203 mg
Arugula Salad
You only need 15 minutes and 4 ingredients to whip up this amazingly
delicious salad.
Serving Size: 4
Preparation Cooking Time: 15 minutes
Ingredients:
• 6 cups fresh arugula leaves
• 2 cups radicchio, chopped
• ¼ cup low-fat balsamic vinaigrette
• ¼ cup pine nuts, toasted and chopped
Instructions:
1. Arrange the arugula leaves in a serving bowl.
2. Sprinkle the radicchio on top.
3. Drizzle with the vinaigrette.
4. Sprinkle the pine nuts on top.
Nutrients per Serving:
• Calories 85
• Fat 6.6 g
• Saturated fat 0.5 g
• Carbohydrates 5.1 g
• Fiber 1 g
• Protein 2.2 g
• Cholesterol 0 mg
• Sugars 3 g
• Sodium 118 mg
• Potassium 222 mg
Mediterranean Salad
Here’s another Mediterranean inspired salad that requires chopping up the
veggies and drizzling it with pesto dressing for a quick and easy lunch or side
dish.
Serving Size: 2
Preparation Cooking Time: 20 minutes
Ingredients:
• 2 teaspoons balsamic vinegar
• 1 tablespoon basil pesto
• 1 cup lettuce
• ¼ cup broccoli florets, chopped
• ½ cup zucchini, chopped
• ¼ cup tomato, chopped
• ¼ cup yellow bell pepper, chopped
• 2 tablespoons feta cheese, crumbled
Instructions:
1. Arrange the lettuce on a serving platter.
2. Top with the broccoli, zucchini, tomato and bell pepper.
3. In a bowl, mix the vinegar and pesto.
4. Drizzle the dressing on top.
5. Sprinkle the feta cheese and serve.
Nutrients per Serving:
• Calories 100
• Fat 6 g
• Saturated fat 1 g
• Carbohydrates 7 g
• Fiber 2 g
• Protein 4 g
• Cholesterol 4 mg
• Sugars 4 g
• Sodium 186 mg
• Potassium 445 mg
Potato Tuna Salad
This potato salad is made even more special with the addition of tuna flakes,
chopped radishes, and chopped hard-boiled eggs. You’ll only need 30
minutes or less to prepare the salad, but it’s best to chill the salad for at least
4 hours before serving.
Serving Size: 6
Preparation Cooking Time: 4 hours and 30 minutes
Ingredients:
• Water
• 3 potatoes, peeled and sliced into cubes
• ½ cup plain yogurt
• ½ cup mayonnaise
• 1 clove garlic, crushed and minced
• 1 tablespoon almond milk
• 1 tablespoon fresh dill, chopped
• ½ teaspoon lemon zest
•
•
•
•
•
•
•
Salt to taste
1 cup cucumber, chopped
¼ cup scallions, chopped
¼ cup radishes, chopped
9 oz. canned tuna flakes
2 hard-boiled eggs, chopped
6 cups lettuce, chopped
Instructions:
1. Fill your pot with water.
2. Add the potatoes and boil.
3. Cook for 10 minutes or until slightly tender.
4. Drain and let cool.
5. In a bowl, mix the yogurt, mayo, garlic, almond milk, fresh dill, lemon zest
and salt.
6. Stir in the potatoes, tuna flakes and eggs.
7. Mix well.
8. Chill in the refrigerator for 4 hours.
9. Stir in the shredded lettuce before serving.
Nutrients per Serving:
• Calories 243
• Fat 9.9 g
• Saturated fat 2 g
• Carbohydrates 22.2 g
• Fiber 4.6 g
• Protein 17.5 g
• Cholesterol 96 mg
• Sugars 7 g
• Sodium 461 mg
• Potassium 820 mg
Toasted Bread with Radish Eggs
Make your egg toast even crunchier by adding slices of radish alongside the
sliced hard-boiled eggs.
Serving Size: 2
Preparation Cooking Time: 5 minutes
Ingredients:
• 2 tablespoons butter
• 2 slices whole-wheat bread, toasted
• 2 hard-boiled eggs, sliced
• 1 radish, sliced
• Pepper to taste
Instructions:
1. Spread the butter on top of the whole-wheat bread.
2. Top with the sliced eggs and radish.
3. Sprinkle the pepper on top.
Nutrients per Serving:
• Calories 205
• Fat 13.1 g
• Saturated fat 5.9 g
• Carbohydrates 12.2 g
• Fiber 2 g
• Protein 9.1 g
• Cholesterol 185 mg
• Sugars 2 g
• Sodium 210 mg
• Potassium 130 mg
Roasted Turnips
It’s not just potato or squash that you can roast in the oven. You can also
roast turnips. Make these extra flavorful by glazing with honey, and
sprinkling with garlic, ginger, and crispy bacon bits.
Serving Size: 45
Preparation Cooking Time: 4 minutes
Ingredients:
• 2 lb. turnips, sliced into cubes
• 1 tablespoon olive oil
• 1 tablespoon fresh ginger, grated
• 3 cloves garlic, crushed and minced
• 1 tablespoon fresh thyme, chopped
• 1 tablespoon white-wine vinegar
• 2 tablespoons honey
• ⅛ teaspoon nutmeg
•
•
Pepper to taste
3 bacon sliced, cooked and crumbled
Instructions:
1. Preheat your oven to 425 degrees F.
2. Coat the turnips with the oil.
3. Sprinkle with the ginger, garlic and thyme.
4. Transfer to a baking pan.
5. Roast in the oven for 15 minutes.
6. Flip and roast for another 15 minutes.
7. In a bowl, mix the vinegar, honey and nutmeg.
8. Drizzle this mixture over the turnips.
9. Toss to coat evenly.
10. Sprinkle the pepper and bacon bits on top before serving.
Nutrients per Serving:
• Calories 158
• Fat 7.1 g
• Saturated fat 1.7 g
• Carbohydrates 21.6 g
• Fiber 3.5 g
• Protein 4.1 g
• Cholesterol 6 mg
• Sugars 16 g
• Sodium 244 mg
• Potassium 374 mg
Pickled Okra
Here’s a quick way to preserve okra—pickle them in a glass jar along with
some black olives.
Serving Size: 40
Preparation Cooking Time: 1 day minutes
Ingredients:
• 2 lb. okra
• 2 cups black olives, pitted and rinsed
• 8 cloves garlic, crushed and minced
• 2 teaspoons fennel seed
• 32 basil leaves, chopped
• 6 cups rice vinegar
• 2 cups water
• 4 teaspoons salt
• ¼ cup sugar
Instructions:
1. Add the okra, black olives, garlic, fennel seeds and basil leaves in glass
jars with lids.
2. In a pan over medium high heat, boil the vinegar, water, salt and sugar.
3. Reduce heat and simmer for 5 minutes.
4. Let cool.
5. Add the mixture to the glass jars.
6. Refrigerate for 24 hours.
Nutrients per Serving:
• Calories 28
• Fat 1.7 g
• Saturated fat 0 g
• Carbohydrates 3.2 g
• Fiber 0.7 g
• Protein 0.4 g
• Cholesterol 0 mg
• Sugars 1 g
• Sodium 165 mg
• Potassium 65 mg
Vegetable Satay
Satay is an Indonesian dish consisting of skewered meat cooked on the grill
and basted with savory sauce. In this version, we make satay without any
beef, but make use of cauliflower and broccoli florets instead.
Serving Size: 40
Preparation Cooking Time: 2 hours and 40 minutes
Ingredients:
• 1 tablespoon toasted sesame oil
• 1 tablespoon rice vinegar
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon peanut butter
• 1 tablespoon ginger juice
• 1 teaspoon curry powder
• 1 clove garlic, crushed and minced
• Salt to taste
• 10 oz. cauliflower florets, steamed
• 10 oz. broccoli florets, steamed
Instructions:
1. In a bowl, combine the sesame oil, rice vinegar, soy sauce, peanut butter,
ginger juice, curry powder, garlic and salt.
2. Stir in the cauliflower and broccoli florets.
3. Toss to coat evenly.
4. Cover and marinate the florets in the refrigerator for 2 hours.
5. Thread the florets onto skewers.
6. Drizzle with the peanut butter mixture. Serve.
Nutrients per Serving:
• Calories 33
• Fat 2 g
• Saturated fat 0.3 g
• Carbohydrates 3 g
• Fiber 1.4 g
• Protein 1.6 g
• Cholesterol 3 mg
• Sugars 1 g
• Sodium 111 mg
• Potassium 155 mg
Veggie Fried Rice
If you have leftover rice from last night, this is the best way to make good use
of it.
Serving Size: 2
Preparation Cooking Time: 40 minutes
Ingredients:
• 2 teaspoons vegetable oil
• 4 scallions, chopped
• 1 tablespoon ginger, minced
• 1 clove garlic, minced
• 1 red bell pepper, sliced thinly
• 2 cups cooked brown rice, crumbled
• 2 eggs, beaten
• 1 cup shredded cabbage
• 6 oz. asparagus, trimmed, steamed and sliced
• 4 teaspoons low-sodium soy sauce
•
1 teaspoon toasted sesame oil
Instructions:
1. Add the vegetable oil to a pan over medium heat.
2. Cook the scallions, ginger, garlic and bell pepper for 2 minutes, stirring
frequently.
3. Stir in the cooked rice.
4. Break the rice using a wooden spoon.
5. Make a well in the center.
6. Add the eggs.
7. Let cook for 2 minutes.
8. Stir and incorporate into the cooked rice.
9. Add the cabbage and asparagus.
10. Cook while stirring for 3 to 5 minutes.
11. Stir in the soy sauce and sesame oil.
12. Cook for 1 minute.
Nutrients per Serving:
• Calories 360
• Fat 13.6 g
• Saturated fat 2.3 g
• Carbohydrates 45.8 g
• Fiber 5.6 g
• Protein 13.6 g
• Cholesterol 186 mg
• Sugars 5 g
• Sodium 767 mg
• Potassium 446 mg
Conclusion
With a plant-based diet, you don’t have to be too hard on yourself.
You don’t have to restrict yourself too much or feel deprived not eating your
favorites.
And with the recipes provided in this book, for sure, you’ll be having lots of
fun preparing dishes that are healthy and delicious.
Have fun!
About the Author
A native of Albuquerque, New Mexico, Sophia Freeman found her calling in
the culinary arts when she enrolled at the Sante Fe School of Cooking.
Freeman decided to take a year after graduation and travel around Europe,
sampling the cuisine from small bistros and family owned restaurants from
Italy to Portugal. Her bubbly personality and inquisitive nature made her
popular with the locals in the villages and when she finished her trip and
came home, she had made friends for life in the places she had visited. She
also came home with a deeper understanding of European cuisine.
Freeman went to work at one of Albuquerque’s 5-star restaurants as a souschef and soon worked her way up to head chef. The restaurant began to
feature Freeman’s original dishes as specials on the menu and soon after, she
began to write e-books with her recipes. Sophia’s dishes mix local flavours
with European inspiration making them irresistible to the diners in her
restaurant and the online community.
Freeman’s experience in Europe didn’t just teach her new ways of cooking,
but also unique methods of presentation. Using rich sauces, crisp vegetables
and meat cooked to perfection, she creates a stunning display as well as a
delectable dish. She has won many local awards for her cuisine and she
continues to delight her diners with her culinary masterpieces.
Author's Afterthoughts
I want to convey my big thanks to all of my readers who have taken the time
to read my book. Readers like you make my work so rewarding and I cherish
each and every one of you.
Grateful cannot describe how I feel when I know that someone has chosen
my work over all of the choices available online. I hope you enjoyed the book
as much as I enjoyed writing it.
Feedback from my readers is how I grow and learn as a chef and an author.
Please take the time to let me know your thoughts by leaving a review on
Amazon so I and your fellow readers can learn from your experience.
My deepest thanks,
Sophia Freeman
https://sophia.subscribemenow.com/