The 150 Healthiest 15-Minute Recipes on Earth: The Surprising, Unbiased Truth about How to Make the Most Deliciously Nutritious Meals at Home in Just Minutes a Day
Jonny Bowden, Jeannette Bessinger
Format: PDF / Kindle (mobi) / ePub
You can put a healthy dinner on the table in only 15 minutes thanks to acclaimed nutritionist Jonny Bowden, Ph.D., C.N.S., and personal chef and nutrition educator Jeannette Bessinger, C.H.H.C.
The two have created more than 150 nutritious recipes that can be made in minutes, and turn out so great tasting you'll never need to toil in the kitchen for hours again. Chef Jeannette offers suggestions for fast, tasty, and healthy side dishes to complete your meal, as well as quick variations and substitutions that infuse these recipes with variety, while Dr. Jonny explains how they made these easy recipes healthy.
Savor the Grilled Cayenne Honey Drumsticks and Citrus Jicama Salad, Ten-Minute Flounder with Lemon-Basil Butter and Almonds, and Gorgonzola Beef with Spinach, Pears, and Walnuts. Enjoy the sublime Camembert Quesadilla with Melon Salsa or the Dark Chocolate Ricotta Dream with Strawberries. The recipes in this book will please every palate, from meat lovers to vegans, and can be made by both beginner and veteran home cooks.
The healthiest meals are only minutes away!
bed of the hot quinoa. yield: 4 servings per Serving: 385 Calories; 10g Fat (25.6% calories from fat); 34g Protein; From Chef Jeannette 34g Carbohydrate; 4g Dietary Fiber; 60mg Cholesterol; 715mg Sodium to Complete the Meal: this also works well over 8 ounces (225 g) of whole wheat egg noodles in place of the quinoa. talk about creamy comfort food! enjoy it with a helping of steamed broccoli sprinkled with balsamic vinegar and a few toasted almond slices. using Vegan Meat Substitutes: though
ingredients. Alkalizing and mineralizing, it is soothing to the system, a balm for jangled nerves on a busy day, or a simple tonic to strengthen the immune system during the cold, dry winter months. Choose the lighter, sweet misos to accompany seafood and light veggies and the darker varieties, such as barley miso, for root veggies and grains. You will find miso paste in the refrigerated section of natural food stores and whole foods grocers. Look for it near the tofu and other Asian offerings.
Healthiest 15-Minute Recipes on Earth #175 Dtp:204 Page:78 rth 78 SEAFOOD Heart-Healthy Smoked Salmon with Whole Wheat Orzo Ingredients 1 cup (195 g) uncooked whole wheat orzo 1 tablespoon (15 ml) olive oil 11⁄2 cups (240 g) prepared diced onion (or 1 yellow or Vidalia onion, diced) 1 cup (460 g) soft silken tofu 3 ⁄4 cup (175 ml) milk (cow’s, unsweetened plain, soy, or almond) 3 tablespoons (45 g) dijon mustard 1 tablespoon (15 ml) brandy or cognac 1 tablespoon (11 g) mustard seeds 2 cups
necessary. Yield: 4 servings Per Serving: 297 Calories; 14g Fat (42.4% calories from fat); 27g Protein; 17g Carbohydrate; 5g Dietary Fiber; 173mg Cholesterol; 190mg Sodium From Chef Jeannette Superspeed Tip: With all the fresh raw veggies, there is a large amount of chopping in this recipe. To save time, you can feed the zucchini and cucumber (halved lengthwise to fit) through the grater attachment on the food processor to shred in seconds. If You Have 5 More Minutes: Make your own herbed
unpeeled young (or Japanese) eggplants widthwise (about 1 ⁄3 inch or 0.7 cm thick); toss with olive oil, salt, and pepper; and grill until tender, about 3 minutes per side. For an ultrafast option that will get those green-veggie minerals in, chop or tear kale into bite-size pieces (about 2 cups [110 g]) and add it when you add the liquid ingredients. You may need another few minutes of simmer time for it to get completely tender. 132 THE 150 HEALTHIEST 15-MINUTE RECIPES ON EARTH