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Healthy Meals

Healthy Quick Meals

Breakfast ideas.

Blueberry Blast Shake

1/4 lb. Block silken tofu
1 frozen banana
1/4 cup frozen blueberries
1 T flax seed oil
1 T protein powder
2/3 cup rice, soy or dairy milk

rice soy milk
calories: 341 327 341
protein 15 17 20

Protein Power Drink

1 cup rice, soy or dairy milk
2 T protein powder
1 T tahini or peanut butter
1 T flax seed oil
2 T yogurt
1 banana

rice soy milk
calories: 544 524 545
protein: 26 29 32 grams

Best Hash Brown Potatoes
2 Servings

The night before, microwave 4 -6 potatoes until done, about 10 minutes. When cooled down, place in refrigerator overnight.
In the morning grate potatoes with skin on, skin will remain behind as you grate.
In non-stick or cast iron pan, melt butter, stir in grated potato and cook until golden brown, stirring to flip potatoes over.
This makes a large plate of potatoes for $0.50! and tastes better than anything in the store.
For variety, add chopped onion, mushroom, crumbled cooked bacon, diced ham, top with shredded cheese.

Per serving:
445 kcal
8 g protein
7 grams fat
0 mg cholesterol
28 mg sodium


 

Lunch

 

TOFU SALAD (Vegetarian "Egg Salad")

 

            2 blocks tofu                                                                3 Tbsp. Dijon mustard           

            2 Tbsp. soy or canola mayonnaise                           

            2 Tbsp. tahini                                                              2-3 Tbsp. pickle relish

            Tamari to taste

            1 to 2 cups minced vegetables (choose variety, celery, carrots, cucumber, onions)

 

            Steam or blanch the tofu.  Cool.  Mince vegetables.  Combine all ingredients and mix well with your hands.  May then use as a pate, in sandwiches, or as a salad

Salmon Patties
3 Servings

1 can salmon-drained
2 beaten eggs
1 1/2-2 cups cracker crumbs
Enough milk to make firm patties
salt, pepper and dill to taste

Make into small patties and brown on both sides 2-3 minutes. Serve with cottage cheese, rice and a salad. Per serving: 505 kcal ,35 g protein, 12 grams fat ,195 mg cholesterol ,704 mg sodium

Black Beans and corn chili
2 Servings

1 1/2 cup water
1 cup couscous

1-2 cloves garlic,1 large onion
1/2 cup chopped fresh parsley
1 15 oz. can black beans, rinsed and drained
1 8 oz. can corn, rinsed and drained
1/2 cup salsa or stewed tomatoes
1/4 tsp. cumin
salt and pepper to taste

Bring water to a boil (in microwave or pan), stir in couscous. Remove from heat, cover and let stand 15 minutes. Fluff with a fork. Combine couscous with beans and corn, toss. Top with salsa.
Variation: add sour cream, guacamole, cheese. If mixture seems dry, add 1 T. olive oil 

Variation: Add some cooked ground turkey meat for extra protein.                                                                            Per serving:
522 kcal ,27 g protein ,3 grams fat ,0 mg cholesterol ,1461 mg sodium


 

Dinner

Lemon Dill Fish Fillets
1 serving          Coating: 1/2 cup finely crushed dry bread crumbs or crackers
2 tsp. paprika
1 1/2 tsp. dried dill
1 1/2 tsp. grated lemon rind
1/4 tsp. dry mustard
2 - 4 oz. white fish fillets (sole, cod, etc. )

 Place coating mix in shallow dish. Coat both sides of fish with coating mix. Place fish in 8 X 8 pan lightly greased. Bake at 400 for 15 minutes or until fish flakes easily.

Per serving: 228 kcal 21 g protein 7 grams fat 54 mg cholesterol 279 mg sodium

Greek Pasta with Tomatoes and White Beans
4 Servings

1 can Italian stewed tomatoes
1 can white beans, rinsed and drained
1/2 bag fresh spinach, chopped
2 cups hot cooked pasta
1/4 cup finely crumbled feta cheese

Combine tomatoes and beans in a large skillet over medium heat, bring to a boil. Reduce heat, simmer 10 minutes. Add spinach, cook 2 minutes until spinach wilts, stirring occasionally. Top pasta with sauce, 1 Tbs. cheese. Vary the beans and cheese, Romano and Parmesan will do, to keep it from being boring.

Per serving: 315 kcal 16 g protein 5 grams fat 41 mg cholesterol 521 mg sodium

 

Dessert

Incredible Chocolate Pudding

 

1 cake silken tofu

1-cup chocolate chips

 

Melt chips in double broiler or microwave

Blend the tofu in a blender until smooth. While blender is going add melted chocolate.  Blend well.  Spoon into serving cups and refrigerate.  Serve when set and chilled.

Note:  This can be used as a pie filling or a filling for cream puffs.

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