2. Immerse your veggies and fruits in a solution of 1 tablespoon each salt and turmeric powder in 2 cups luke warm water for 15-20 minutes. Then, rinse the fruits and vegetables in fresh water.

3. Place your veggies and fruits in a solution of 1 tablespoon each of salt, turmeric powder, and 1 capful vinegar/tamarind extract in 2 cups of water and set aside for 15-20 minutes. Then rinse in fresh water.

4. Use a new soft tooth brush to brush the outside of fruits and vegetables in running tap water. Use new tooth brush with strong bristles to remove wax from apples, mangoes, peaches, pears, plums, etc. You can also peel them off before use.

Carbohydrates:

Foods rich in carbohydrates include rice, pasta, quinoa, couscous, potatoes, bread, barley, oats and other cereals. These supply energy for the brain, muscles and other organs. Wholegrain carbohydrates are best because they also contain fiber and vitamin B. Fiber keeps your bowels working smoothly, while vitamin B helps the body use the energy it received from carbohydrates. The more active you are, the more carbohydrates you need.

Proteins:

Proteins are found in eggs, seafood, poultry, red meat, pulses, milk, yoghurt, cheese, tofu, and nuts. They are essential for building muscle tissue, red blood cells, hormones and enzymes. Protein are particularly important during growth spurts, and when you are recovering from physical illness. A lot of high-protein foodstuffs also contain fats and fat-soluble vitamins; for example, fish and eggs.

Fats:

While healthy fats assist with vitamin absorption and protect your internal organs, others can contribute to your risk for heart disease. Federal guidelines recommend that adults get between 20 and 35 percent of their daily calories from fat; on a 2,000-calorie diet, that would equal 400 to 700 calories.

Healthy fats are found in foods such as olive oil, avocados, cold-water fish, nuts and seeds. It is always best to prepare meats and fish by grilling, broiling, or baking them instead of frying. Also, limit your trans fats intake found in many baked goods, snack foods, fried foods and margarines.

Vitamins and minerals:

Vegetables, fruit, nuts, seeds and herbs, are rich in vitamins, minerals, fiber and antioxidants. Vitamins and minerals keep our metabolism and organs running efficiently. And, some vitamins act as antioxidants. These repair damaged tissue caused by pollutants. Vegetables, herbs and fresh fruit are also satisfying, and are relatively low in energy. Consequently, they help maintain a healthy weight. There can never be too many vegetables on the plate provided there is a variety.

Water:

“Drinking water is important because it provides hydration without unwanted calories. Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner,” explains Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston. Also, water helps flush wastes from your body. This is especially important during times of fat metabolism and weight loss.

Fiber:

Food containing fiber and/or protein increases a sense of being satisfied, keeping us feeling fuller longer. Including protein and fiber at main meals promotes better eating habits, which would support long-term weight maintenance. High-fibre food includes, the skins of fruit and vegetables, and wholegrain cereals.

Unlike boiling, grilling doesn’t dilute and wash away nutrients. So, with grilling, especially with grilled vegetables, you’re getting 100% of nutrients from them as compared to boiling. On the other hand, there is some evidence that heavy charing of meat can create carcinogens.

Spiced Grilled Chicken with Cilantro Lime Butter:

Total TimePrep: 20 min.

Grill: 35 min.

Makes 6 servings.

Ingredients:

1 tablespoon chili powder

1 tablespoon brown sugar

2 teaspoons ground cinnamon

1 teaspoon baking cocoa

1/2 teaspoon salt

1/2 teaspoon pepper

3 tablespoons olive oil

1 tablespoon balsamic vinegar

6 bone-in chicken breast halves (8 ounces each )

CILANTRO LIME BUTTER:

1/3 cup butter, melted

1/4 cup minced fresh cilantro

2 tablespoons finely chopped red onion

1 tablespoon lime juice

1 serrano pepper, finely chopped

1/8 teaspoon pepper

Directions:

In a small bowl, combine the first eight ingredients. Brush over chicken.

Place chicken skin side down on grill rack. Grill, covered, over indirect medium heat for 15 minutes. Turn; grill 20-25 minutes longer or until a thermometer reads 165°.

Meanwhile, in a small bowl, combine the butter ingredients. Drizzle over chicken before serving.

Kitchen tips: This recipe gives you a hint of classic mole flavor. Mole is a Mexican sauce that can be made in many ways, but includes the standout flavors of cumin, cinnamon and cocoa. Bone-in chicken will mean juicier, more flavorful chicken than using boneless chicken breasts. Shred leftover chicken and make chicken tacos for a quick follow-up meal later in the week.

Editor’s Note:

Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutrition Facts:

1 chicken breast half with 1 tablespoon lime butter: 430 calories, 27g fat (10g saturated fat), 138mg cholesterol, 411mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 40g protein.

Total TimePrep: 20 min.

Cook: 10 min./batch.

Makes 4 servings.

Ingredients

1 pound ground beef

1-1/2 cups sliced fresh mushrooms

1/2 cup chopped onion

1-1/2 teaspoons minced garlic

4 teaspoons Worcestershire sauce

3/4 teaspoon dried rosemary, crushed

3/4 teaspoon paprika

1/2 teaspoon salt

1/4 teaspoon pepper

1 sheet frozen puff pastry, thawed

2/3 cup refrigerated mashed potatoes

1 cup shredded Swiss cheese

1 large egg

2 tablespoons water

Directions

Preheat air fryer to 375°. In a large skillet, cook beef, mushrooms and onion over medium heat until meat is no longer pink and vegetables are tender, 8-10 minutes. Add garlic; cook 1 minute longer. Drain. Stir in Worcestershire sauce and seasonings. Remove from the heat; set aside.

On a lightly floured surface, roll puff pastry into a 15×13-in. rectangle. Cut into four 7-1/2×6-1/2-in. rectangles. Place about 2 tablespoons potatoes over each rectangle; spread to within 1 in. of edges. Top each with 3/4 cup beef mixture; sprinkle with 1/4 cup cheese.

Beat egg and water; brush some over pastry edges. Bring opposite corners of pastry over each bundle; pinch seams to seal. Brush with remaining egg mixture. In batches, place pastries in a single layer in air-fryer basket; cook until golden brown, 10-12 minutes.

Freeze option: Freeze unbaked pastries on a parchment-lined baking sheet until firm. Transfer to an airtight container; return to freezer. To use, cook frozen pastries as directed until golden brown and heated through, increasing time to 15-20 minutes.

Kitchen tip: If you don’t have an air fryer, you can make this recipe in an oven.

Nutrition Facts:

1 bundle: 706 calories, 42g fat (15g saturated fat), 147mg cholesterol, 809mg sodium, 44g carbohydrate (2g sugars, 6g fiber), 35g protein.

And, you’ll return home to a delicious, home-cooked meal that requires exactly zero effort in your work-weary state. You can even use your slow cookers to prepare breakfast so that they wake up to a hot hearty meal.

Cajun Pork and Rice:

Total TimePrep: 20 min.

Cook: 4-1/4 hours

Makes 4 servings

Ingredients:

1-1/2 teaspoons ground cumin

1-1/2 teaspoons chili powder

1-1/2 pounds boneless pork loin chops

1 can (14-1/2 ounces) petite diced tomatoes, undrained

1 small onion, finely chopped

1 celery rib, finely chopped

1 small carrot, julienned

1 garlic clove, minced

1/2 teaspoon Louisiana-style hot sauce

1/4 teaspoon salt

1-1/2 cups uncooked wild rice.

1 cup reduced-sodium chicken broth

1 teaspoon olive oil

1 medium green pepper, julienned

Directions:

Mix cumin and chili powder; sprinkle pork chops with 2 teaspoon spice mixture, chicken broth and wild rice. Transfer to a 4-qt. slow cooker.

In a small bowl, mix tomatoes, onion, celery, carrot, garlic, hot sauce, salt and remaining spice mixture; pour over chops and rice. Cook, covered, on low until meat is tender, 4-5 hours.

In a small skillet, heat oil over medium-high heat. Add green pepper; cook and stir 5-7 minutes or until crisp-tender. Serve on top of pork mixture.

NOTE: Be sure to use wild rice for this recipe: Cooking long grain white rice in a slow cooker is not the ideal cooking method, as it’s hard to get the rice done evenly and to keep it from getting overdone. The rice near the outer edge of the cooker can get hard and dry since that is where the heat is, and the rice in the center can remain undercooked.

We recommend stovetop cooking for long grain rice. If you must use long grain rice you could use the following method after the pork loin is tender:

Stir in rice and chicken broth, breaking up pork into pieces. Cook, covered, on low until rice is tender, 12-15 minutes longer.

Nutrition Facts:

1-1/2 cups pork mixture with 1/4 cup pepper strips: 423 calories, 12g fat (4g saturated fat), 82mg cholesterol, 573mg sodium, 40g carbohydrate (6g sugars, 4g fiber), 38g protein. Diabetic exchanges: 5 lean meat, 2-1/2 starch, 1 vegetable.

• 8 eggs

• 4 bacon strips

• 2 handfuls spinach

Preheat oven to 375F (190C) and cook bacon in a pan as normal, then set aside to cool. Once cooled, chop into small pieces.

In a bowl, whisk together eggs, spinach, and chopped bacon. Add to a muffin pan, should make 8 regular-sized muffins.

Bake in the oven for about 15-18 minutes, until the eggs have cooked through.

Allow them to cool and store in the freezer. Each morning, warm 2 up in the microwave for about 2 minutes.

Fun fact: you can make these in mugs in the microwave if you don’t have access to an oven. It is a bit more time consuming if you want to make all 8 muffins at once, but it works. Microwave the mixture on high for about 3 minutes.

BREAKFAST, DAY 2: FRUIT PARFAIT:

Serves: 3 meals:

• 1 1/2 cups Greek yogurt

• 1 1/2 cups frozen berries

• handful of granola

You can make these ahead of time, just grab 3 jars and fill them with 1/2 cup Greek yogurt, 1/2 cup frozen berries, and top it with a sprinkle of granola. The berries will defrost overnight and these will last in the fridge for 3 days. This also makes an awesome snack.

BREAKFAST DAY 3: OPEN FACED SANDWITCH:

Serves: 5 meals

Ingredients: :

10 slices bread

butter

a block of cheese, sliced meat, any vegetables of choice.

Directions:

Toast 2 slices of bread, spread some butter on them and add a thin slice of cheese to each. You can then top them with deli-sliced ham, chicken, etc. Or add slices of a hard-boiled egg.

BREAKFAST DAY 4: ENGLISH MUFFIN BREAKFAST PIZZA:

Ingredients:

1 whole-wheat English muffin, split

1 small tomato, seeded and diced

1 teaspoon extra-virgin olive oil

1 thin slice (1/2 ounce) Canadian bacon, diced

1/4 cup shredded part-skim mozzarella cheese

Chopped fresh basil, for garnish

Directions:

Preheat the oven to 450 degrees. Line a small baking sheet with foil.

BREAKFAST DAY 5: SCRAMBLED EGGS WITH SMOKED SALMON:

Ingredients:

1/4 pound sliced smoked salmon

12 eggs

1/2 cup heavy cream/ greek yogurt

Salt and freshly ground black pepper

2 tablespoons butter

12 to 15 blades of fresh chives, finely chopped

Directions:

Reserve 2 slices of salmon for garnish. Chop the remaining salmon into very small pieces.

Whisk your eggs and cream together. Add 1/2 of your chopped chives and season eggs with salt and pepper. Preheat a large nonstick skillet over medium heat.

Melt butter in the pan and add eggs. Scramble eggs with a wooden spoon. Do not cook eggs until dry. When eggs have come together but remain wet, stir in chopped salmon.

Remove pan from the stove and place on a trivet. Garnish the eggs with remaining salmon and chives and serve right out of the warm pan.

Note: If you are serving these eggs with the other recipes provided as a brunch, a platter of store bought fruit filled dainties will complete your elegant brunch. Allow 1 dainty per person but halve dainties so that guests may mix and match varieties.

BREAKFAST DAY 6: SPANISH OMELET:

Prep Time: 5 minutes

Cook Time: 7 minutes

Total Time: 12 minutes

Servings 2

Calories 150 kcal

Ingredients:

2 eggs

2 tbsp Tomato chopped

2 tbsp Onions chopped

2 tbsp Capsicum chopped

1 tsp Green Chilli chopped

1 tsp Coriander chopped

2 tbsp Spanish chopped

1 tbsp Olives (Optional)

Pinch Salt & black pepper

Instructions:

Take 2 eggs, add coriander, add salt, black pepper as per taste and beat it well.

Take 1tbsp oil in a pan, add onions, tomatoes, Spanish, green chili and capsicum and saute vegetables. Add black pepper and salt as per taste on vegetables.

Pour eggs and cook on low flame until one side is cooked and flip it. Cook the other side of the egg and you are good to go!

BREAKFAST DAY 7: SMOKED SALMON and EGG SALAD TARTINES:

Time: 30 mins

Serves: 8

Ingredients:

12 extra-large eggs

¹⁄₃ cup good mayonnaise

2 teaspoons whole grain mustard

1tablespoon minced fresh dill, plus

dill sprigs (to garnish)

1teaspoon kosher salt

¹⁄₂ teaspoon fresh ground black pepper

8slices seven-grain bread (boule)

8slices smoked salmon

Directions:

Place the eggs in a large pot and cover them with cool tap water. Bring the water to a boil, lower the heat, and simmer for 5 minutes.

Turn off the heat and allow the eggs to sit in the water for another 5 minutes.

Drain, then fill the pot with cold water. To peel the eggs, tap each end on a board, then roll the egg between your hand and the board to crackle the shell. Peel under running tap water and allow the eggs to cool to room temperature.

Place the eggs in the bowl of a food processor fitted with a steel blade. Pulse the processor 10 to 12 times to break up, but not puree, the eggs.

Transfer the chopped eggs to a bowl and add the mayonnaise, mustard, dill, salt, and pepper. Combine lightly with a fork.

Toast or grill the bread. Lay 1 slice of salmon on each piece of bread, spread on the egg salad, then garnish with a sprig of dill.

Serve at room temperature.

Ingredients:

3 potatoes

1 yellow onion

2 tbsp. butter

2 chicken breasts

pickled beets (optional)

***This dish is highly customizable and is a great way to use up any leftovers or food that may spoil soon.***

Directions:

In a large skillet, add butter and very small diced potatoes. Cook until almost tender.

To the same pan, add diced chicken and diced onions.

Allow everything to cook through fully, and even get a little crisp. Season with salt and black pepper, and anything else you’d like.

You can also top this with a fried egg and serve alongside pickled beets.

You can cook everything at once and save the extra servings in the fridge or freezer to reheat on later days.

And if you’re lazy… IKEA actually sells a frozen bag of this stuff! Look for ‘Pyttipanna Kyckling’. Still cheaper than eating out!

Lunch, Day 2: Beef Soboro:

Serves: 3 meals:

Ingredients:

• 1 lb. ground beef

• 4 tbsp. soy sauce

• 3 tbsp. sugar

• 1 tbsp. grated ginger

• 1 1/2 cups dry rice

Vegetarian substitution: tofu

Directions:

Start by cooking rice according to package instructions.

In a small bowl, combine soy sauce, sugar, and ginger.

In a pan over medium-high heat, cook the ground beef. Breaking it into small pieces as it cooks. Once the meat is nearly cooked through, add the soy sauce mixture and cook until the beef as absorbed it all. The pan should be almost dry.

Serve 1/3 of the beef over 1 cup cooked rice.

Divide the remaining beef and rice and store in the fridge to easily grab for lunch the next 2 days.

You can also top off the meal with a soft boiled or sunny-side-up egg.

Lunch, Day 3: Home Made Ramen:

Serves: 4 meals:

Ingredients:

• 4 cups vegetable stock

• 1/2 lb. mushrooms

• 2 cloves garlic

• 1/2 yellow onion

• 1 tsp. grated ginger

• 2 tbsp. soy sauce

• 1 tbsp. olive oil

• 1/2 lb. ramen noodles

• 4 hard-boiled eggs

Instructions:

In a large pot over medium-high heat, add olive oil and diced onions. Cook until they become translucent. About 5 minutes.

Add minced garlic and cook for an additional minute.

Stir in sliced mushrooms and cook until they start to brown. Add ginger and cook for about a minute.

Then add vegetable stock and soy sauce, stir to combine. Lower the heat and let it simmer for at least 15 minutes.

This is your ramen soup base, divide this into 4 to eat during the rest of the week.

When ready to eat, add desired amount of ramen noodles to soup and warm up in the microwave until noodles has softened. Top with 1 boiled egg split in half.

This soup is definitely customizable, if you want, you can add matchstick-cut carrots, bok choy, or any other vegetables you’d like.

Lunch Day 4: Lentil Salad:

Ingredients:

1/2 cup cooked lentils,

handful parsley,

1 tomato,

1/4 small red onion,

feta cheese,

1/2 lemon,

olive oil,

1 garlic clove,

oregano

Start by preparing the lemon garlic dressing. Combine lemon juice, crushed garlic, 1tbsp (15ml) oregano, and a sprinkle of salt and black pepper. Mix and set aside. If you’re not fond of a strong garlic taste, you should use 1/2 a garlic clove.

Chop parsley, tomatoes, and red onion. Then, combine with cooked lentils.

Mix in prepared lemon dressing and top with crumbled feta cheese. Feel free to add cooked beans, olives and any vegetables you may desire.

Lunch Day 5: Greek Salad:

Ingredients:

1 cucumber,

1 tomato,

feta cheese,

1/4 small red onion,

olive oil,

red wine vinegar,

oregano

Instructions:

Chop cucumber, tomato, and red onion.

Mix with crumbled feta cheese, and drizzle olive oil and red wine vinegar over everything. Top with oregano, salt, and black pepper.

There are many variations you can make to this dish. Add boiled pasta, cooked beans and just about any vegetable available. For an authentic taste try some fruit such as grapes and strawberries.

Lunch Day 6: Salad Wraps:

Serves: 2 meals:

Ingredients:

4 small tortillas or 2 large ones

Salad base (lettuce, spinach, spring mix, etc.)

Cucumbers

Red onion

Tomatoes

Chickpeas

Italian dressing

Directions:

In a bowl, add all the ingredients, cut and chopped. Toss in Italian dressing.

Add mixture to 2 small tortilla wraps and enjoy!

Lunch Day 7: 10-Minute Pasta:

Yield: 4 (adult-size) servings

Prep time: 2 Minutes

Cook time: 8 Minutes

Ingredients:

For the pasta:

1 box (12 ounces) rotini or fusilli pasta (whole wheat)

2 cups marinara sauce

1/3 to 1/2 cup hummus

1/4 cup hemp hearts

A note on hemp hearts:

Hemp hearts are the soft edible seeds from the hemp plant, scientifically known as Cannabis sativa L. from the Cannabaceae family. Although marijuana belongs to the same family, hemp hearts contain less than 0.001 percent THC, or tetrahydrocannabinol, the compound responsible for marijuana’s psychoactive properties.

Optional add-ins:

Fine sea salt, to taste

Garlic powder, to taste

Frozen peas or other veggies

Cooked lentils or beans

Fresh spinach or basil, minced in food processor

Puréed cooked carrots or cauliflower

Directions:

Add water into a large pot and bring to a boil over high heat. While you are waiting for it to boil, gather the rest of the ingredients.

Once boiling, reduce the heat to medium, add the pasta, and stir with a wooden spoon. Cook the pasta according to the package directions, stirring every now and then to prevent the pasta sticking.

Drain the cooked pasta well and place it back into the pot. Stir in the marinara, hummus, and hemp hearts until combined.

Taste and add a bit of salt or other mix-ins if desired.

Heat over low until warmed throughout. If serving this pasta to a little one, spread a scoop of pasta out on a plate to gently cool it before serving.

Leftovers can be stored in an airtight container in the fridge for a couple days.

To reheat, add the pasta into a pot along with a bit of extra marinara sauce (this adds moisture back) and stir to combine. Heat over medium-low heat until warmed throughout.

Nutrition Information:

Vegan, nut-free, refined sugar-free, soy-free. It packs in around 20 grams of protein and 11 grams of fibre per (adult-size) serving (depending on which kind of pasta you use), not to mention healthy fats from the hemp hearts.

Tips:

If you’re in a rush, start heating up the water first, before you gather any other ingredients, as it can take some time for the water to come to a boil. Of course, store-bought marinara works well.

Use whole-grain kamut pasta. And, you can mix in a bit of red lentil pasta for a protein boost. Feel free to use any kind of pasta you and your family enjoy!

To quickly thaw frozen peas, add them to the pot during the last minute or two of cooking the pasta.

You can also steam or boil carrots (or cauliflower) and then purée them until smooth. Then stir the puréed veggies directly into the pasta. It’s an easy way to add even more nutrition without impacting the flavour too much.

This pasta goes well with a simple side salad and garlic bread.

If your little one isn’t a salad fan, try giving them small lettuce leaves for dipping into the dressing.

Ingredients:

1/2 cup bread crumbs

3/4 cups milk

1 yellow onion

4 tbsp. butter

1/2 lb. minced beef

1/2 lb. minced pork

1 egg

2 potatoes

lingonberry jam (optional)

Directions:

In a large mixing bowl, combine 1/2 cup milk with the bread crumbs. Let this soak for 10 minutes.

While this is soaking, add 1 tbsp. butter to a skillet over medium heat. Add minced onions and cook until tender, but not brown. About 3 minutes and remove from heat.

With the soaked bread crumbs, add onions, minced beef, minced pork, egg, salt and black pepper. Get your hands dirty and mix everything until combined.

Start forming meatballs about 1-inch in size. When all of the meat mixture has been rolled, add remaining butter to a large skillet over medium-high heat. Working in batches, add meatballs to the skillet and brown on all sides. Gently shake the pan often to prevent sticking.

In a medium saucepan, boil potatoes (skin removed) until tender. Once soft, drain and begin to mash. Add remaining milk and some butter and continue mashing until smooth and creamy.

Serve 1/2 of the meatballs with 1/2 of the mashed potatoes and add a generous dollop of lingonberry jam.

Dinner Day 2: Turkey and Rice Skillet:

Makes 2 servings

Ingredients:

olive oil,

1 garlic clove,

1/2 lb ground turkey,

oregano,

2 cups cooked rice,

1 cup frozen spinach,

1 lemon,

handful parsley,

feta cheese

Instructions:

Add a tablespoon of olive oil and minced garlic to a deep skillet. Cook over medium heat for about 2 minutes.

Add ground turkey, 1tbsp oregano, and a sprinkle of salt and black pepper. Cook until turkey is cooked through, breaking it apart as it cooks.

Once turkey is cooked, add in frozen spinach. Once spinach has warmed up, add in cooked rice. Mix until well combined.

Squeeze lemon juice all over and top with chopped parsley and feta cheese.

Dinner Day 3: Kalops (Beef Stew):

Serves: 3

Ingredients:

1 1/2 lb. stew beef

2 carrots

2 yellow onions

2 tbsp. butter

2 bay leaves

1 beef bouillon cube

2 tbsp. flour

4 1/4 cups water

3 potatoes

pickled beets (optional)

Directions:

Cut carrots and onions however you’d like. Thicker carrots are nice for this stew.

In a pot over medium-high heat, add butter and beef. Cook until brown.

Add carrots, onion, bay leaves, and black pepper. Stir for a few minutes.

Sprinkle in flour and mix well. Pour in water and add a beef bouillon cube, bring to a boil while stirring occasionally.

Once boiling, bring the heat down to low and let this simmer for about 1 hour until meat is tender.

Season with salt and black pepper, if needed.

Serve with a boiled potato and pickled beets.

Dinner Day 4: Basil Chicken:

Ingredients:

5oz chicken,

handful basil,

2 garlic cloves,

2tbsp soy sauce,

1tbsp fish sauce,

handful shredded cabbage,

1/4 onion,

1/2 bell pepper,

3/4 cup cooked rice

Vegetarian: 7oz (200g) tofu – broken down and scrambled

Directions:

Start by adding a spoonful of olive oil to a skillet over medium-high heat. Once hot, add diced chicken. Let this cook until about 75% done.

Add minced garlic and stir for about 1 minute. Add diced onion and diced bell pepper to the skillet, stir for 1-2 minutes.

Add soy sauce and fish, mix, and then add cabbage. Keep mixing until chicken is cooked through and veggies have softened slightly.

Turn off the heat, add chopped basil, and mix. They should wilt from the heat, no need to cook them.

Serve with rice — or other side of choice: quinoa, salad, sweet potato, etc. You can also top this dish with a sunny side-up egg!

Dinner Day 4: Cashew Chicken:

Ingredients:

5oz chicken,

handful cashews,

1 garlic clove,

1/2 onion,

1/2 bell pepper,

1tbsp oyster sauce,

1tbsp soy sauce,

3/4 cup cooked rice

Vegetarian: 7oz tofu – cut in cubes and coated lightly in flour

Directions:

In a large skillet or wok, add a spoonful of oil and cook diced chicken until almost cooked through.

Add in minced garlic and stir for about 1 minute.

Add cashews, chopped onions, chopped bell pepper, oyster sauce, and soy sauce. Cook until vegetables have softened to your liking.

Serve with rice (or preferred side of choice).

Dinner, Day 5: Chicken Katsu:

Serving: 2 meals

Ingredients:

• 2 chicken breasts

• 1 egg

• 1 cup breadcrumbs

• vegetable oil

• 1 cup dry rice

• 2 cups broccoli

Vegetarian substitution: tofu

Instructions:

Cook rice according to package instructions.

Start by slicing the chicken breasts in half, so you get 4 thin slices. Season each with salt and black pepper.

Then, using a rolling pin, meat mallet, or something heavy to flatten the chicken with, begin beating the chicken. It doesn’t need to be super thin, just beat it until it stretches out a bit.

On a plate, lay out the breadcrumbs, and in a bowl, lightly beat an egg.

Dip the chicken into the egg, allow excess to drip off, then lay the chicken in the breadcrumbs and coat both sides.

In a pan, pour enough vegetable oil to coat the bottom of the pan. Heat this over medium-high heat.

Once hot, add the chicken pieces and fry until both sides turn golden brown.

Cut the chicken into strips, then serve alongside 1 cup of rice and 1 cup steamed broccoli.

To be authentic, there typically is a sauce that’s served with this; ‘Japanese Curry Roux’ in any Asian/International supermarket. You may even find it in the ethnic aisle at your local supermarket.

Dinner, Day 6: Chicken Teriyaki:

Serves: 3 meals:

Ingredients:

• 3 chicken breasts

• 1 garlic clove

• 2 tbsp. brown sugar

• 1/4 cup soy sauce

• 1 1/2 cups dry rice

• 3 cups broccoli

• flour

• vegetable oil

Vegetarian substitution: cauliflower (cook similar to the boneless buffalo style, but coat in teriyaki sauce instead)

Instructions:

Start by cooking rice according to package instructions.

Then, in a small bowl, combine minced garlic, brown sugar, and soy sauce.

Cut chicken breasts into cubes, and lightly coat them with flour.

In a pan, add just enough vegetable oil to cover the bottom, then over medium-high heat begin frying the chicken pieces.

Once all pieces are cooked, add the soy sauce mixture to the pan. Let it come to a boil, then put the heat on low.

Serve 1/3 of the chicken with 1 cup of rice and 1 cup steamed broccoli.

Dinner Day 7: Japanese Style Beef Stew:

Serves: 2 meals:

Ingredients:

• 1/2 lb. boneless beef chuck

• 1 cup vegetable stock

• 2 tbsp. soy sauce

• 2 tbsp. sugar

• remaining ginger, cut into coin-sized slices

• 1/2 lb. sweet potatoes

• 1/2 yellow onion

Directions:

Preheat oven to 350F.

Begin by cutting beef into chunks.

In a pan over medium-high heat, sear chunks until nicely browned on one side, then transfer to casserole dish or baking pan.

To the pan the meat was cooked in, added vegetable stock and scrape up the browned bits that are left from the meat.

Once all the pieces have been removed, add this mixture to the casserole dish.

To this, add soy sauce, sugar, ginger, and black pepper. Add chunks of sweet potatoes and large slices of yellow onion, and cook in the oven until the meat is cooked through and the potatoes are tender.

Eat half today, half tomorrow. You can serve on rice, or simply add more roasting vegetables such as potatoes, carrots, etc.

You can also cook this over the stove, if you don’t have access to an oven.

Follow the same steps, but transfer the ingredients to a pot. Bring the pot to a boil, then lower the heat so the liquid begins to simmer. Cover and cook until meat is cooked and potatoes are tender.

Frozen Delight:

When you crave a frozen delight, choose 1 cup of plain, low-fat yogurt instead of sour cream in your recipe and save a whopping 338 calories. Mix in chopped fruits and nuts. You can sweeten these deserts with a zero-calorie sweetener such as Splenda or Stevia extract.

No Sugar Added Popsickles:

Serve frozen juice popsicles instead of ice cream to trim over 100 calories off your dessert. Use whole fruits, fresh squeezed juices, and natural sweeteners for this refreshing treat. Your kids will think they’re getting dessert, when in fact they’ll be getting a nice helping of fruit!

Ingredients

popsicle molds ( you can use a small plastic cup and popsicle sticks)

blender

2 cups fresh or frozen berries

freshly squeezed fruit juice, whole lime, orange, or lemon.

1 cup filtered water

1 Tbsp pure maple syrup  but you could also use raw honey or another sweetener of your choice.

Note: Measurements are approximate and may need to be increased or decreased depending on the capacity of your popsicle molds. This recipe makes about 2 ½ cups of popsicle mixture.

Directions

Add all ingredients to your blender and blend on high, stopping occasionally to scrape down the sides if needed.

Add a little more water if the mixture isn’t circulating in the blender.

Adjust sweetener or other ingredients if needed, and blend a little more.

Pour mixture into popsicle molds, secure lids (and sticks depending on your mold), and freeze for several hours or overnight.

Fruits and More Fruits:

For afternoon snacks: pack a crisp apple in your lunch instead of potato chips to eliminate 60 calories from your snack. When the afternoon lull hits, reach for a banana instead of a doughnut. You’ll get 105 nutrient-rich calories instead of 175 empty ones.

Fruit-Packed Mexican Paleta Recipe

NUTRITION: 80 calories, 1.5 g fat (0 g saturated), 15 g sugar

SERVES 4

Ingredients:

For the Mango-Chile Paleta:

1 mango, peeled, pitted, flesh roughly chopped
Juice of 1 lime
2 Tbsp agave syrup or sugar
Pinch of cayenne pepper
Water

For the Banana Paleta:

2 ripe bananas peeled
1⁄2 cup low-fat milk
2 Tbsp sugar
2 Tbsp dark rum (optional)
Pinch of nutmeg

For the Strawberries and Cream Paleta:

2 cups fresh or frozen strawberries
1⁄4 cup sugar
2 Tbsp heavy cream
Juice of 1⁄2 lemon or lime

Directions:

Mango-Chile Paleta:

Place the mango, lime juice, agave syrup, and cayenne in a blender and puree, adding a bit of water if needed to help.

Divide among 4 Popsicle holders and place in the freezer for at least 3 hours. (Do not cheat by checking along the way—the paletas won’t freeze properly.)

To easily release the paletas from the holders, run the bottoms briefly under warm water.

Banana Paleta:

Place all the ingredients in a blender and puree, leaving the mixture slightly chunky if you like.

Divide among 4 Popsicle holders and place in the freezer for at least 3 hours.

To easily release the paletas from the holders, run the bottoms briefly under warm water.

Strawberries and Cream Paleta:

Combine all the ingredients in a blender and puree.

If you don’t like seeds, strain them out through a fine sieve.

Divide the mixture among 4 Popsicle holders and place in the freezer for at least 3 hours.

To easily release the paletas from the holders, run the bottoms briefly under warm water.

Ice Cream VS Sherbert:

When the urge for ice cream hits, top a low-fat version with granola or try sherbet topped with fruit.

If cookies are your fun food, reach for oatmeal-raisin, vanilla wafers, or ginger snaps.

When you eat out of the container the entire package is consumed before you realize it. When you serve yourself portions you avoid overeating. Don’t deny yourself one of the basic pleasures of life. Enjoy your fun food without the guilt.