oat bran crepes
Chopped basil
2 teaspoons of olive oil
1 garlic clove, chopped
Sun dried tomatoes, chopped
Directions:
For pesto: Mix the basil, garlic and oil.
Grill chicken pieces.
Brush the crepes with pesto and layer chicken and tomatoes, roll and insert toothpick.
Smoked Mackerel Salad
Preparation: 10 minutes
Cooking time: 6-8 minutes
Ingredients: (Serves 1)
1 mackerel fillet (smoked)
1 ounce broccoli florets
2 halved cherry tomatoes
1 cup of spinach leaves (baby)
¼ cup of alfalfa sprouts
½ of a sliced red pepper
¼ teaspoon mustard
1 teaspoon vegetable oil
¼ teaspoon vinegar (white wine)
Directions:
Follow instructions and heat the mackerel.
Steam the broccoli before refreshing under running water (cold) and then drain.
Toss the spinach leaves, broccoli, sprouts, pepper and tomatoes.
Chop up the mackerel put it in the salad. Whisk together the oil. White wine vinegar and mustard and drizzle over the salad.
Turkey Butternut and Curry
Preparation: 15 minutes
Cook time: 25 minutes
Ingredients: (Serves 4-6)
1 small onion, peeled and chopped
1 garlic clove, chopped
1 tablespoon of peeled chopped ginger root
1 teaspoon of korma spice or curry
½ cup of coriander leaves
1 red onion, peeled and chopped
½ pound of turkey breasts, cut into strips
1 ½ pounds of butternut, chopped into small pieces
1 cup baby spinach leaves
1 teaspoon corn flour
1 teaspoon soy sauce
2 tablespoon sweetener
2 tablespoon of low fat yogurt
Directions:
In a blender, add the ginger, garlic, onion, korma spice (or curry) and coriander leaves and blend until the mixture becomes creamy.
In a large pan, heat the turkey strips with red onion for 2-3 minutes.
Add the curry paste and the butternut along with 1 ¾ cups of water. Bring to a boil. Reduce heat and simmer for 15 minutes, or until the butternut is tender.
Stir in the spinach. Mix together the corn flour, soy sauce, sweetener and ½ cup of water. Add to the curry paste and stir until it thickens. Stir in the yogurt and serve.
About The Author
Louise. A. Costas has always enjoyed healthy eating. When it comes to diets, it is very important to her to know exactly what the diet claims to do and its possible side effects, if any at all. She knows that popular diets come and go; and can be quite faddish. But her concern when looking into various diets is to find out if it's something that will be easy enough to follow or if she will have to go out of her way too much in order to pursue it.
If it's the latter, she usually doesn't bother starting on it because the more adjustments needing to be made, the easier it is to stop following the diet and start making excuses. This is mainly why she looks for diets that are easy to follow so that she can stick to it and finally reap the results. If you share her sentiment, then you will love this book.
Ketogenic Diet
No Sugar No Starch Diet To Turn Your Fat Into Energy In 7 Days
By: Samantha Michaels
Chapter 1 What is Ketogenic Diet?
Diet of adequate protein intake, high in fat and low carbohydrate consumption is a ketogenic diet. It has been primarily formulated as a special diet aimed at controlling epilepsy symptoms in children. Daily meals under this diet provide proteins in amounts just enough to allow growth and repair. The calories are calculated and provided in sufficient amounts that supports the maintenance of the proper weight require for the child’s weight and height.
History
The ketogenic diet was first introduced in 1924 at the Mayo clinic. Dr. Russel Wilder found that by putting epileptic patients on a fast, the symptoms became less frequent. The classic diet incorporates a fat to combination of protein and carbohydrates ratio of 4:1. A; high-carbohydrate food sources are eliminated from the diet. These high carbohydrate foods are starchy vegetables, fruits, grains, pasta and sugar.
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