Sample recipes for the "21-day Health and Weight Recovery Challenge"




Hi, Diane here...

As I mentioned in the "21-day Health and Weight Recovery Challenge", I'll be putting up some samples of recipes on this web page.

So here are a few for starters ... make variations of these with your own combination of ingredients from the "Foods to Delight" list.




Breakfast

This is a beautiful Vegetable Stir fry with fluffy omelet:

Just stir fry in a teflon pan:

Saute for 1 minute, in small amount of butter and extra-virgin olive or coconut oil:

1/2 cup each of red onion, red peppers,celery

Add:

1/2 cup each spinach or other greens of your choice, cook for 2 minutes

Add:

1/2 cup each brocoli and cauliflower flowerets, cook for another 2 minutes

Add

Small amount sea salt and pepper

Small amount of water as needed to keep it moist

When done, remove onto dish and make your Basic omelet:

Crack 1 fresh egg into a bowl

Add water and sea salt and pepper to taste

Whisk slightly

Cook in the same pan adding a small amount of oil and butter, over medium heat for a few minutes until the underside is golden.

Adjust amounts as you wish but make sure to use lots of vegetables. If you make it for 2 just double the veggies and use 2 eggs instead of 1. Or if you find a whole egg is too much for 1 person, use 1 egg for the 2 person dish (that's what I usually do).

Variations

1. Onion, green or red pepper, goat cheese

2. Parsley, chives

3. Mushroom, goat cheese

Make your own favorites using any combination of ingredients from the "Foods to Delight" list.




Lunch

This is a versatile and tasty salad plate:

Make a salad with a combination of

1 to 2 cups of romaine lettuce,

Add

1/2 cup each celery, brocoli and cauliflower flowerets, sliced cucumber, red and/or green and yellow peppers, red onions

Toss with a extra-virgin and balsamic vinegar dressing, sea salt and pepper

Serve on a plate and

Mix in a small bowl:

1/2 can of drained good quality tuna in water with 1 tbs low fat, organic mayonnaise, lemon juice to taste and a tsp of dill herbs... spoon over the salad as you want.

For 2 people, double the salad and use the full can of tuna.

Variations:

Use your own combination of vegetables and fish or cooked and cubed chicken, etc... from the "Foods to Delight" list.




Dinner

This is again a versatile and tasty salad plate:

P.S.:
But you can substitute salad with any slightly cooked vegetables of your choice from the list of "Foods to Delight" (I just don't have a picture right now - I do a lot of salads myself)

Cook, grill or BBQ a salmon filet to your taste

Make a salad with a combination of

1 to 2 cups of romaine lettuce,

Add

1/2 cup each celery, brocoli and cauliflower flowerets, sliced mushroom, red and/or green and yellow peppers, red onions

Toss with a extra-virgin and balsamic vinegar dressing, sea salt and pepper

Serve on a plate and add the salmon.

Again adjust for 1 or 2 persons.

Variations:

Use your own combination of vegetables (raw or cooked) and fish or cooked and cubed chicken or lean steak... from the list of "Foods to Delight".


Have fun and create your own favorite combination of recipes that you can use each day of the week...



The 21-day health and Weight Recovery Challenge"