Food recipes
Forest Omelet
Forest Omelet
Ingredients:
1/4 cup chopped, fresh asparagus
1/4 cup sliced mushrooms
1 large egg
3 large egg whites
1 tbsp fat-free milk
1 small pinch of salt
Directions:
A dash of black pepper
1/4 cup reduced-fat mozzarella cheese (1/2 ounce)
Method:
1. Put a small, non-stick skillet onto a medium-high to heat and mist with low-calorie
cooking spray until it is evenly coated.
2. Fry the asparagus and mushrooms for four minutes, or until tender. Remove them
and set aside on a warm plate.
3. Whisk the egg, egg whites, milk, salt and pepper together in a small bowl.
4. Pour the egg mixture into the pan, coating the entire bottom of the pan and allow to
cook for 2 minutes.
5. Sprinkle the cheese, mushrooms, and asparagus on one half of the omelet.
6. Use a spatula to fold one end of the omelet over the other, so that all the vegetables
are enveloped inside.
7. Continue cooking for 2 more minutes, until egg is fully cooked through.
8. Slide the omelet onto a plate and eat immediately.
Chapter 10: Lunch Options
Now onto the next exciting recipe selection – your choice of lunches. These lunches are
all very varied, so there will definitely be something here for all tastes.
These lunches give you energy and boost your mood while filling you with vital
nutrients, all for relatively few calories – in weight-loss terms that is the same as hitting
the jackpot!
In this chapter, the recipes offer plenty of lean protein in the delicious form of salmon,
tuna, chicken, and even a little lean beef to keep things interesting.
Every recipe has some leafy or vegetable bulk to it to, so that it taste fresh and delivers
on the fiber. Plus, many have healthier forms of carbohydrate, like soba noodles or
wheat berries to give you the wholesome, wholegrain goodness.
A great lunch can make all the difference to your day. If you are someone who usually
grabs the nearest processed, greasy, packaged offering that you can find to swallow in
five minutes at your desk, you will soon notice a major difference in how you feel
during the afternoon after you have had a truly healthy and enjoyable lunch.
We know that not everyone has the time to cook intricate dishes in the middle of their
busy day. We have therefore kept things largely very simple and many of the dishes can
be made in advance and stored for whenever you need them, or taken to work in a
lunchbox.
The key thing to remember is that as these lunch dishes are mostly high in fiber, so you
may even feel that you are eating more food than usual.
For example, a large bowl of chicken and vegetable soup will fill you up as least as
much as a cheese and ham sandwich and a packet of potato chips, but it has a fraction of
Ingredients:
1/4 cup chopped, fresh asparagus
1/4 cup sliced mushrooms
1 large egg
3 large egg whites
1 tbsp fat-free milk
1 small pinch of salt
Directions:
A dash of black pepper
1/4 cup reduced-fat mozzarella cheese (1/2 ounce)
Method:
1. Put a small, non-stick skillet onto a medium-high to heat and mist with low-calorie
cooking spray until it is evenly coated.
2. Fry the asparagus and mushrooms for four minutes, or until tender. Remove them
and set aside on a warm plate.
3. Whisk the egg, egg whites, milk, salt and pepper together in a small bowl.
4. Pour the egg mixture into the pan, coating the entire bottom of the pan and allow to
cook for 2 minutes.
5. Sprinkle the cheese, mushrooms, and asparagus on one half of the omelet.
6. Use a spatula to fold one end of the omelet over the other, so that all the vegetables
are enveloped inside.
7. Continue cooking for 2 more minutes, until egg is fully cooked through.
8. Slide the omelet onto a plate and eat immediately.
Chapter 10: Lunch Options
Now onto the next exciting recipe selection – your choice of lunches. These lunches are
all very varied, so there will definitely be something here for all tastes.
These lunches give you energy and boost your mood while filling you with vital
nutrients, all for relatively few calories – in weight-loss terms that is the same as hitting
the jackpot!
In this chapter, the recipes offer plenty of lean protein in the delicious form of salmon,
tuna, chicken, and even a little lean beef to keep things interesting.
Every recipe has some leafy or vegetable bulk to it to, so that it taste fresh and delivers
on the fiber. Plus, many have healthier forms of carbohydrate, like soba noodles or
wheat berries to give you the wholesome, wholegrain goodness.
A great lunch can make all the difference to your day. If you are someone who usually
grabs the nearest processed, greasy, packaged offering that you can find to swallow in
five minutes at your desk, you will soon notice a major difference in how you feel
during the afternoon after you have had a truly healthy and enjoyable lunch.
We know that not everyone has the time to cook intricate dishes in the middle of their
busy day. We have therefore kept things largely very simple and many of the dishes can
be made in advance and stored for whenever you need them, or taken to work in a
lunchbox.
The key thing to remember is that as these lunch dishes are mostly high in fiber, so you
may even feel that you are eating more food than usual.
For example, a large bowl of chicken and vegetable soup will fill you up as least as
much as a cheese and ham sandwich and a packet of potato chips, but it has a fraction of
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