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Healthy Quick MealsBreakfast ideas. Blueberry Blast Shake
1/4 lb. Block silken tofu
rice soy milk Protein Power Drink
1 cup rice, soy or dairy milk
rice soy milk Best Hash Brown Potatoes
The night before, microwave 4 -6
potatoes until done, about 10 minutes. When cooled down, place in refrigerator
overnight.
Per serving:
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
1 can salmon-drained
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
1 1/2 cup water 1-2 cloves garlic,1 large onion 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 some cooked ground
turkey meat for extra protein.
Per serving:
Dinner
Lemon Dill Fish Fillets 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 1 can Italian stewed tomatoes 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
DessertIncredible 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. |
© 2015 The Guardian Health Association, Inc |