Photo by Christoph Oberschneider
TEBERAH ALEXANDE TR
Book
Table of Contents
The Author………………......................................................1 Meet the Chef #1………………………....................................2 Meet the Chef #2 …………..…………………………………………….3 Fresh Juices……………………….…………………………….........4-11 Breakfast……………….…………..……………………………….…12-21 Lunch………………………………..……………………………….….22-29 Dinner…………………..……….……………………………………..30-40 Sweeties…………………..……….…………………………………..41-48
Author Teberah Alexander, RN, BSN, CDP, MLD- C, is a long-time nurse and entrepreneur renowned for her expertise, compassion,and inspirational teaching style. She graduated from Michigan State University in 2003, receiving a Bachelor's Degree in Nursing. Teberah spent the early part of her career serving patients in labor and delivery, Cardiac Step Down,Intensive Care Unit, and Long-Term Care Unit. Shortly after that, Teberah created Compassionate Home Care Services, a company dedicated to serving elderly individuals whose health needs were otherwise ignored. After discovering her niche in improving the quality of life for those who have Dementia, she became aCertified Dementia Practitioner. Thus Teberah was enabled to satisfy her desire to educate and support patients and caregivers through the most challenging part of their lives. Her benevolent spirit was also displayed in her establishing Kathelene's Adult Day Care in loving memory of her grandmother, Kathelene. Throughout her career, Teberah has worked in many leadership roles, including being the President and CEO of Kathelene's Adult Day Care & Compassionate Home Care Services and leading her hospital team as a Charge Nurse and Assistant Manager. Teberah is passionate about giving back, helping others, and teaching. Thus, she opened Excelling Nursing Academy, a CNA School & Caregiving Staffing Solutions, an agency dedicated to providing employment opportunities inthe greater Detroit area. She then invested in a residential building for senior living, now known as Kathelene's Senior Village, that provides compassionate care to seniors. Most recently, in 2021, Teberah opened Nurse T's Body Bar to uplift and empower individuals through beauty and body services, specializing in body shaping, nursing concierge services, and post-op care. Teberah continues to give back to her community by being a member of the Michigan State University Black Alumni Association, Michigan State University Alumni Association, Michigan Nurses Association, former board member of the Michigan State University College of Nursing Alumni Association. Teberah is also a proud member of Chi Eta Phi Sorority Inc., a professional minority nursing sorority. Teberah was a LEAP mentor program. Above all, Teberah is a loving mother to Amiya Alexander, an Alumni of NYU, a professional dancer, and a Detroit Pistons Dance Team member. Teberah spends her leisure time traveling, mentoring, educating, and changing the lives of everyone whom she meets.
Meet the Chef A passionate and driven serial entrepreneur, Unique Matthews, thrives as a fashion aficionado, luxury travel expert, plant-based chef, and non-profit founder. A native of The Bronx, New York, she holds a BA in Fashion Design and Marketing and a Masters in International Business from American Intercontinental University. She also obtained her certification as a plantbased nutritionist from Cornell University. She continues to inspire others to “Eat 2 Live and Cheat on Weekends” through her brand Eat Inn Cheat plant-based lifestyle transformation program, organic spices, sea moss, recipes, and more. Eating healthy isn't hard. It is a journey, not a race.
Learning to substitute ingredients is the perfect start to a healthier lifestyle. Chef Unique Eatinncheat Amorunique_
Meet the Chef A multicultural culinary pioneer who often fuses her cultures into each meal; that of Jamaica, Trinidad, Haiti and the Middle East. She is both passionate and prescriptive in her culinary journey. Her keen understanding of emotional health and the role food plays in one’s mental health has left a happy and indelible mark on her patrons. Her proprietary recipes have garnered much attention and celebration. Specializing in weight management and nutrition customization, Ayesha keeps your taste buds desiring more and loving healthy favorites. Ayesha has been a consummate student of Caribbean tourism where she continues to study and groom her diverse culinary preparation and styling. As a student of the culinary arts, Ayesha sees food as prescriptive joy; her health infused focus has redefined people's expectations of healthy food. Heathy food doesn’t have to be boring, Grab a healthy substitute and get creative!! Real cooking is more about being creative and following your heart; rather than only following recipes. Chef Ayesha Eshakaleena JamminCaribbeanCuisine
The Hydrator
Prep Time:15 mins Serving size 1 Ingredients 3 medium cucumbers ¼ cup coconut water 1 bunch crushed mint 1 cup lemon pulp 2 tbsp honey (adjust sweetness when needed) Method Blend diced cucumbers and lemon pulp until smooth, strain if necessary (If you have a juicer, juice cucumbers and lemon pulp Chill, Serve, and Enjoy! Benefits Cucumbers are high in nutrients, it contains many vitamins, minerals, and antioxidants including flavonoids and tannins that prevent the accumulation of free radicals that are disease causing. Cucumbers promote hydration as it has a high water content, which also aids in digestion, supporting regular bowel movements. Mint contains many nutrients, especially vitamin A, and antioxidants. It helps to relieve indigestion as it moves quickly through the digestive system.
The Blood Booster
Prep: 15 mins Serving size 1 Ingredients 6 small beetroots (peeled and diced) 3 medium carrots (peeled and diced) 1/2 cup almond milk 1/2 cup water 2 tbsp minced ginger 2 tbsp honey Method Blend beets, carrots, and ginger until smooth, strain if needed. If you have a juicer, add beets, carrots, and ginger to your juicer. Combine all other ingredients, then add and adjust honey as needed. Chill, Serve, and Enjoy!!! Benefits Beets are a power cleanser; they have detoxifying and blood building properties. Beets are rich in nitrates which are responsible for improving blood flow and boosting stamina. Carrots contain falcarinol, that has anti-cancer properties. They contain antioxidants such as beta carotene, that boosts immunity. They are also known to support eye and liver health. Almond milk is low in calories and sugar, while being high in Vitamin D, E, and calcium. Ginger is a powerful anti-inflammatory, aids in digestion, and acts as an immunity booster. Honey, a natural sweetener, is a good source of antioxidants. It has antibacterial, antiviral, and antifungal properties. Honey also acts as a prebiotic, as it nourishes the good bacteria that live in the intestines. Honey also contains leukocytes, that get converted into cytokines, that aids in tissue repair.
The Oxidizer
Prep Time: 15 mins Serving size 1 Ingredients
1 medium pineapple 1 lemon pulp 2 oranges 2 tbsp ginger 2 tbsp honey (adjust honey when needed) Method Blend pineapple, orange pulp, and ginger until smooth, strain if needed (If you have juicer, juice pineapple, orange, and ginger) Add and adjust honey as needed Chill, Serve, and Enjoy! Benefits Pineapples are packed with a variety of vitamins and minerals, especially vitamin C and manganese. They contain antioxidants that aid in the reduction of chronic diseases. Pineapples contain bromelain, a group of digestive enzymes that are responsible for breaking down proteins along with having anti-inflammatory properties. Oranges are rich in nutrients as they contain high amounts of vitamin C, along with several other vitamins, minerals, and antioxidants. They also contain a high amount of fiber that aids in digestion and supports weight loss. Oranges being so nutrient packed increases and supports immune health. Lemons are high in vitamin C, they support heart health and play a vital role as an anti-inflammatory. Honey, a natural sweetener, is a good source of antioxidants. It has antibacterial, antiviral, and antifungal properties. Honey also acts as a prebiotic, as it nourishes the good bacteria that live in the intestines. Honey also contains leukocytes, that get converted into cytokines, that aids in tissue repair.
The Bowel Buster
Prep Time:15 mins Serving size 1 Ingredients
3 granny smith apples ½ bunch of celery 2 tbsp lemon pulp Sprinkle of cinnamon 2 tbsp honey (adjust sweetness when needed) Method Blend apple and celery until smooth, strain if needed (If you have a juicer, juice, apple, celery and lime then add cinnamon and honey and adjust the amount if necessary. Chill, Serve, and Enjoy!!! Benefits Apples are high in fiber which aids in digestion, while preventing constipation, and lowering blood cholesterol levels, polyphenols which have antioxidant effects and vitamin C. They are known to lower the risk of heart disease because of the soluble fiber, lower blood pressure by reducing “bad” LDL oxidation and reduces the risk of diabetes due to their polyphenols as well. Celery is a great source of antioxidants and helps reduce inflammation due to having 25 anti-inflammatory compounds. Celery also supports digestion as it is rich in multiple vitamins and minerals. It also has a steady effect of blood sugar, contains minerals like magnesium, iron, and sodium which allows celery to have a neutralizing effect of acidic foods. Lemons are high in vitamin C, they support heart health and play a vital role as an anti- inflammatory. Cinnamon is a spice that contains antibacterial, antiviral, and anti-inflammatory properties. Cinnamon aids in heart health decreasing the risk for heart disease, significantly increases sensitivity to hormone insulin, lowers blood sugar levels, supports brain health linked to neurodegenerative diseases such as Parkinson’s and Alzheimer’s. Honey, a natural sweetener, is a good source of antioxidants. Honey also acts as a prebiotic. Honey also contains leukocytes, that get converted into cytokines, that aids in tissue repair.
Fruit Medley
Prep time: 15 mins Refrigerate: 30 minutes Serving size 2 bowls Ingredients
1 Apple 1 Orange 1 Pomegranate 1 Kiwi 1 Dragon fruit Coconut flakes (optional)
Method Cut apple, oranges and kiwi in slices Slice pomegranate in 2, then submerge in water and remove the seeds Slice dragon fruit in 2 and use a melon baller or spoon to scoop out the dragon fruit Place fruits in a bowl then top with coconut shreds and enjoy!!! Benefits The proverb an apple a day keeps the doctor away holds strong as apples are rich in antioxidants containing cholesterol-friendly ingredients, supports a healthy digestive system and boosts the immune system. Apples are a good source of fiber and vitamin C and they are linked to a lower risk of diabetes. Oranges contain a wide range of nutrients including vitamin minerals and antioxidants. Oranges are also a great source of vitamin C, fiber, calcium, potassium, thiamine(B1) and folate which is a B vitamin that plays a role in metabolism and many important processes. Kiwis are small fruits, but they contain plenty of health benefits. They are rich in vitamins such as Vitamin C, K, E, folate and potassium. Dragon fruits are low in calories but packed with essential vitamins and minerals. Dragon fruit contains several potent antioxidants including vitamin C, betalains, and carotenoids. They are also loaded with fiber, along with prebiotics that aid in gut health.
Hawaiian Peach French Toast
Prep Time: 25 mins Cook Time: 20 mins Serving size 12 Rolls Ingredients
¼ cup water 2 tbsp Date or Apple Sugar Organic Sliced Peaches (1-2 fresh cans) 1 tbsp Coconut Milk 2 tbsp Cinnamon ¼ tsp Nutmeg ½ tsp Allspice 1 tsp Vanilla Extract 1 tbsp Maple Syrup French Toast: 1 Pack Hawaiian rolls 1 cup just egg 1 tbsp Coconut milk 2 tbsp Vegan butter ¼ tsp Nutmeg ½ Vanilla extract 1 tbsp Maple syrup Method In a small pan add ¼ cup water, 2 tbsp date sugar, cook down until it boils. Next, add butter, maple syrup, milk, add peaches, vanilla extract, cinnamon, nutmeg, and allspice. Turn heat down to low and simmer for 8-10 min until peaches soft. Then set aside. In a bowl, combine just egg, the remaining of the following milk, vanilla extract, maple syrup, cinnamon, and nutmeg. Now mix! Dip bread into mixture, remove all excess liquid, add bread to a greased hot pan, cook on both sides until golden brown. Remove from heat, pour peach mixture over french toast. Enjoy it while it's hot!! Benefits This recipe uses Hawaiian rolls which are great for portion control. Using non-dairy milk helps not to create mucus in the body. Maple syrup is lower on the glycemic index than table sugar, meaning it doesn't spike blood sugar as quickly. Date sugar is lower on the glycemic index and is an excellent substitute for cane sugar. Real maple syrup has more magnesium, potassium, zinc, copper, and manganese than brown sugar. These minerals do great work for your body including
Pillow Top Egg Cups
Prep Time: 20 mins Cook Time: 25 mins Serving size 12 cups Ingredients 1 tbsp Olive oil (cold pressed) ⅓ cup Organic Onions diced ⅓ cup Organic Red peppers diced ⅓ Organic Tomatoes diced 1 cup Organic Spinach chopped 1 tbsp Eat Inn Cheat seasoning no salt (or All-purpose seasoning) Pinch of Sea Salt & White pepper 12 oz Just egg ½ cup Shredded vegan cheddar cheese 1 tbsp Non-dairy milk (suggest coconut milk) 1 tbsp Nutritional yeast 1 can Grand flaky biscuits 1 Organic Avocado sliced (optional) Method Heat 1 tbsp Olive oil, add onions, red peppers, tomatoes, spinach, seasoning no salt (or all- purpose seasoning) and cook for five minutes then transfer to a bowl. In the same bowl, add just eggs, shredded vegan cheddar cheese, nondairy milk nutritional yeast and stir. In a muffin pan, add circle pieces of parchment paper to the bottom, grease muffin pans with oil, pour egg mixture halfway, top with flaky biscuits and bake at 350 degrees for 18-20 mins until biscuits are golden brown. Let cool down for 3-4 minutes, scrape the sides and remove carefully. Perfect when paired with sliced avocado. 6.Enjoy while hot! Benefits Substituting eggs for Just eggs can benefit you because it has 67 percent less saturated fat and more protein than a chicken egg. It’s also free of cholesterol and full of good-for-you polyunsaturated fat. Just eggs are best if consumed in moderation. Protein is broken down into amino acids L-arginine and glutamine, both of which are very important for womb repair. Protein helps to form collagen vital for the strength of your skin's hardening and healing.
Baked Turkey Omelet
Prep Time: 15 mins Bake time: 30 mins Serving size 2 Omelets Ingredients
½ cup Chopped Mushrooms ¼ cup Tomatoes ¼ tbsp Garlic ¼ tbsp Onion ¼ tbsp Green Onion (for garnish) 3 slices of Turkey Breast
Method
Preheat oven to 350°F Sauté onion, garlic, mushroom, spinach, tomatoes, and turkey breast Beat eggs, then combine eggs with milk and cream cheese Mix in meat and vegetables and place mixture in a baking dish, then bake for 30 minutes or until eggs are at the desired consistency Sprinkle shredded cheese and bake for an additional 3 mins or until the cheese is melted Garnish with green onions and enjoy! Benefits Eggs are nutritious as they contain a little of almost every nutrient you need. Eggs raise the high-density lipoprotein in your body aka the good cholesterol which helps to reduce the risk of many health problems, including heart disease and stroke. Eggs are also high in protein, and they contain the important amino acids that the body needs. Mushrooms are a great source of fiber, vitamins, and minerals. Mushrooms contain an antioxidant called selenium, which is a mineral that is important for reproduction and thyroid gland function. Among many other vitamins and minerals, spinach is high in antioxidants responsible for anti- inflammation and disease production. Spinach supports brain health as it improves cognitive development as the brain ages. Turkey is a healthier alternative to red meat as it is rich in protein, vitamins, especially B3, B6 and B12, and minerals, such as selenium and zinc. Be sure to avoid processed turkey as it contains an excessive amount of salt.
Overnight Banana Oats
Prep time: 10 mins Refrigerate: Overnight about 8 hours Serving: 1 jar Ingredients 3 tbsp Plain Greek Yogurt ½ cup Rolled Oats ½ cup Unsweetened Almond Milk 1 tbsp Chia Seeds 1 tbsp Raw Honey Cinnamon (optional) Coconut flakes (optional) Banana or fruit of choice kiwi, pineapple strawberry, dragon fruit Method In a mixing bowl, combine rolled oats, milk, Greek yogurt, chia seeds, and sweetener Add mixture to a mason jar or a sealable container and place in the fridge to set overnight. After the oats mixture has been set overnight, add your favorite fruit topping along with optional cinnamon and coconut flakes, then enjoy!!! Benefits Oats are loaded with important vitamins and minerals, such as fiber, manganese, phosphorus, magnesium, copper, iron, zinc among others. Almond milk is a nutritious substitute to cow’s milk as it’s dairy free. It is rich in vitamins and minerals, especially vitamin E, while being low in calories, making it low carb. Greek Yogurt is protein rich among other nutrients, such as B12, B2, zinc, calcium, and selenium. Greek yogurt is also a great probiotic as it supports gut health by increasing bacterial diversity. Chia seeds contain an antioxidant called quercetin that can reduce your risk for developing several health conditions including heart disease. Chia seeds are also high in fiber which assist in the lowering of blood pressure. Raw honey is an excellent source of antioxidants, it also has antibacterial and antifungal properties which aids in killing unwanted bacteria and fungus. Raw honey is a potent prebiotic which means it nourishes the good bacteria that live in the intestines.
Mediterranean Salad
Prep Time: 10 mins Cook time: 6 mins Serving: 1 serving ½ cup Chopped Lettuce ¼ cup Diced Tomatoes ¼ cup Diced Beets 3 tbsp Chickpeas 2 tbsp Greek Kalamata Olives 2 tbsp Feta Cheese Crumbles 4 tbsp Olive Oil 2 tbsp Apple Cider Vinegar 1 tsp Chili Flakes ½ Chicken Breast 2 tbsp Lemon Juice 1tbsp Olive Oil 2 tbsp Salt Free Seasoning
Ingredients
Method Slice chicken breast in 2 horizontal pieces by holding the chicken breast down and slicing straight across leaving you with 2 even pieces Put half of the chicken breast away for another meal and Coat with lemon juice, then pat dry Coat ½ of the chicken breast with olive oil and season both sides with salt free seasoning Heat stove top grill or sauté pan on medium high and cook chicken breast for 3 mins on each side only flipping it once Combine all ingredients except feta cheese and mix well. Serve with salad topped with grilled chicken breast and crumbled feta cheese. Enjoy it while it's hot! Benefits Chickpeas is a rich source of vitamins and minerals. They also act as a great source of protein and fiber in the diet keeping you full for longer, decreasing your calorie intake. Feta cheese contains decent amounts of calcium, phosphorus, and vitamins A, B, and K. Chicken breast, the healthiest part of the chicken, contains a variety of important nutrients. It is an excellent source of lean protein, while being a good source of calcium, iron, zinc and vitamins B and D.
Avocado Toast
Prep Time: 7 mins Toast time: 1-4 mins Serving: 1 slice Ingredients 1 slice Gluten free bread ½ of an Avocado (thinly sliced) 4-5 Grape Tomatoes (sliced in half) Sprinkle of Pepper Flakes ½ tsp Everything but the Bagel Seasoning 1 tsp Cilantro Method Toast bread to your liking Add thinly sliced avocado and tomatoes Sprinkle pepper flakes and everything but the bagel seasoning, and cilantro Enjoy!! Benefits Gluten free bread is among the healthiest kinds of bread; it promotes a healthy digestive tract by eliminating bloating and gas. Gluten free bread is also rich in fiber, which is often missing from other breads. Avocados are an excellent source of nutrients, especially fiber, healthy fats, Vitamin B6, Vitamin C, Vitamin E, potassium, magnesium, and folate. They also promote the growth of healthy bacteria in the digestive system. Sesame seeds purifies the blood, reduces inflammation, and regulates blood pressure. Black seeds reduce inflammation, remove excess mucus, and have anti-cancer properties. Cilantro is rich in antioxidants, protects brain and heart health, and aids in the lowering of blood sugar.
Tuna 2 Ways
Tuna Sandwich
Tuna Stuffed Avocado
Prep time: 40mins (30 mins Chill time included) Cook Time: 10 min Serving size: 4-5 people Ingredients
1 lb Wild-caught Tuna 1 Organic Lemon or Lime slice 1 tbsp, + 1tsp EIC Cajun seasoning ( or your favorite salt less Cajun seasoning) ½ cup Vegan Mayo Pinch of Sea Salt Garnish (Sandwich) Kalamala purée spread (optional but strongly suggest for flavor Organic Arugula (or green of your choice. We don’t suggest lettuce) Organic Tomato Organic Pickle sliced Dijon Mustard Garnish (Stuffed Avocado) Eat Inn Cheat Everything Bagel seasoning (or your favorite salad seasoning) and micro greens Method •Rinse your tuna, towel dry, sprinkle with lemon juice, coat both sides with 1 tablespoon of Eat Inn Cheat Cajun seasoning (or your salt less Cajun seasoning). Add 1 tbsp of grapeseed oil into the frying pan and cook tuna for 4-5 minutes on each side. •Add cooked Tuna to a bowl, shred with a fork, add mayonnaise, the remaining cajun seasoning, diced onion (optional), mix and chill for 20 mins. •Now Decide which way you want your Tuna!
Tuna 1st Way
Tuna 2nd Way
Instructions
Instructions
Toast bread Spread Kalamata olive purée on one side and Dijon mustard on theother side. Then add arugula, tomatoes, pickle slices and tuna. Enjoy!
Slice Avocado in half remove thepit Stuff the Avocado with Tuna. Garnish. Enjoy!
Lettuce Shell Tacos
Prep Time:10 mins Cook time: 10 mins Serving: 1 Ingredients Romaine or Iceberg Lettuce Shells ½ cup Ground Beef or Ground Turkey ¼ cup Diced Tomatoes 1 tbsp Minced Onion 1 tbsp Minced Garlic 2 tbsp Diced Bell Peppers ½ tsp Cumin Method Brown ground beef in a sauté pan, then add tomatoes, onion, garlic, bell peppers, cumin, paprika, chili powder, and salt free seasoning Lay out lettuce shells and stuff with meat mixture, topped with cheese and cilantro Enjoy! Benefits Lettuce is a healthy substitute for regular taco shells that are usually loaded with carbs. Though lettuce has a high-water content, it also contains several vitamins and minerals, such as calcium, folate, potassium, and vitamins C, K, and A. Ground beef is rich in protein which improves muscle growth and maintenance. It contains a rich source of iron, cutting the risk of anemia. Cumin contains antioxidants, has anti- inflammatory properties, helps control blood sugar, and helps to fight bacteria and parasites. Cilantro is rich in antioxidants, protects brain and heart health, and aids in the lowering of blood sugar.
Vegan Bake Feta Pasta
Prep Time: 15 mins Cook time: 40 mins Serving: 4 servings Ingredients 10 oz Rigatoni Pasta (suggest Banza chickpea pasta brand) 10 oz Organic Grape/Cherry Tomatoes 2 Organic Garlic Clove sliced 1 Organic Shallot sliced 1 Vegan Feta Block (suggest Violife Brand) 1-2 tsp Eat Inn Cheat Italian seasoning (or your favorite Italian seasoning) 2 tbsp Cold Press Olive Oil 1 cup Vegetable broth ¼ -½ cup Saved pasta water 1/4 cup Vegan Feta crumbles 2 tbsp Organic Fresh Basil 1/4 Lemon Skin (zested) Pinch of Sea Salt (Optional) Pinch of Crushed Red Pepper (optional) Method Preheat oven at 400° Into a 9x9 baking dish add sliced garlic, sliced shallots first, put vegan feta in the center, tomato around the feta, add Italian seasoning, drizzle 1 tbsp olive oil, and place into the oven for 35 to 40 minutes. Next, make your pasta! Ensure your water and vegetable broth is boiling before adding pasta and 1 tbsp of olive oil, then cook Al dente. Set cooked pasta aside and save ½ cup of pasta water. Lastly, once your bake is done, mix in your pasta and add up to half a cup of pasta water to your liking. Garnish with ¼ lemon zest, crumbled vegan feta, fresh basil, and a pinch of red pepper flakes to taste. Enjoy! Benefits We suggest when you make this recipe that you use chickpea pasta. There are so many amazing benefits to chickpeas. Chickpeas are a rich source of protein and fiber, can prevent iron deficiency and anemia, and great when it comes to weight loss management. Another critical ingredient is tomatoes which are high in vitamin C and can help to absorb iron into the body. The vegan feta in this recipe is a great substitute to avoid constipation. Nurse T’s Side Note Adding the pasta water creates a sauce base. If you prefer it dry, that’s fine too! Don’t save the water. If you are using a pinch of salt in any of these recipes to enhance flavor, please make sure it is sea salt and not highly processed table salt!
Lemon Garlic Salmon & Coconut Quinoa
Prep Time: 15 mins Bake Time (Salmon): 15 mins Cook Time (Quinoa): 20 mins Serving: 2 servings Ingredients ½ lb Salmon 2 tbsp Lemon juice 2 tbsp Olive oil 2 tbsp Salt free seasoning (Mrs. Dash) ½ tsp Cumin 1 tbsp Minced Garlic 1 tbsp Minced Onion 2 sprigs of Fresh Thyme 3 Lemon slices Parsley (for garnish) ½ cup Quinoa ¾ cup Coconut milk 1 tbsp Unsalted butter Method Preheat the oven to 375°F Rinse salmon with lemon juice, pat salmon dry, coat salmon with olive oil. Then add salt free seasoning, cumin, garlic, onion, and thyme Layer lemon slices on the bottom of the baking pan, place salmon on top, and cover the baking pan with foil. Bake for 13 mins, then broil for 2 mins after. Rinse quinoa well, and strain dry Toast in a saucepan on medium high heat for a minute, then add coconut milk and butter Cover pot and bring to a boil then simmer on low until quinoa is cooked. For a softer consistency to the quinoa, add more coconut milk to the saucepan. Benefits Salmon, rich in omega-3 fatty acids that are responsible for reducing inflammation, lower blood pressure, and decrease the risk factors for many diseases. Salmon is also a great source of protein, high in B vitamins, and a good source of potassium. Olive oil contains antioxidants, has strong anti-inflammatory properties, aids in heart health, lowers blood pressure, and improves the function of blood vessels. Quinoa is one of the world’s healthiest foods, it is gluten-free, high in protein and fiber.
General Tso’s Salmon Cakes
Ingredients General Tso’s Sauce 1 tbsp Sesame oil 2 Organic Garlic cloves minced 1 tsp Ginger minced 1 tbsp Organic Tomato paste 1/2 cup, +2tbsp Date sugar 1/4 cup Rice vinegar 1/4 cup Coconut aminos 1/2 cup vegetable broth Pinch Sea salt & White Pepper (optional) Mix and Set aside 1/4 cup water 2 tbsp Corn starch Salmon Cakes 1 lb Wild-caught Salmon 2/3 cup Panko Breadcrumbs 3 tbsp Just egg (vegan) (or 1 egg) 3 tbsp General Tso’s sauce 2 tbsp Vegan mayonnaise 2 tbsp Onions diced 1 tbsp dried Cilantro 1 tsp Dijon Mustard 1 tbsp Eat Inn Cheat Seasoning No salt (Or All-purpose seasoning) 1/2 tsp Worcestershire sauce Pinch of Sea salt & White Pepper (optional) 3 tbsp Grapeseed oil Quinoa Stir Fry 1 cup Quinoa 1/2 cup Vegetable broth 3/4 cup Water 1 tbsp, +1tsp Grapeseed oil 2 tbsp Sesame oil 1 cup Zucchini chopped 1/3 cup Organic Onion diced 1/3 cup Red Peppers diced 1/3 cup Organic Asparagus chopped 1 Organic Garlic clove minced 1 tbsp Eat Inn Cheat seasoning no salt (or All-purpose seasoning) 1/4 cup Just egg
Method Mix all General Tso’s ingredients first before (except corn starch mixture) adding to the saucepan on med-low heat, whisk in the cornstarch mixture slowly, stir for 3-4 minutes, put in a bowl, and set aside. Next, rinse the quinoa just like you would your rice. Bring water, vegetable broth, and 1 tsp grapeseed oil to a boil on med heat, add quinoa, bring back to a boil, lower heat and cook until liquid evaporates. While the quinoa is cooking, in another frying pan, add sesame oil, zucchini, onion, red pepper, asparagus, Garlic, and Seasoning no salt cook for 8-10 mins. Next, Push the vegetables over to one side of the pan, add about a tablespoon of sesame oil, pour the Just egg into the frying pan, stir that for about 4-5 minutes, and then incorporate the eggs with the vegetables. Once your quinoa is done, add 2 cups of cooked quinoa and stir together. Next, clean your salmon, add 1 tbsp of grapeseed oil to a frying pan. Once heated at salmon, sprinkle Sea salt & white pepper and cook for 3 mins on each side. Add cook salmon to a bowl, break apart with a fork, mix in 3 tbs general tso’s sauce, Just egg, vegan mayonnaise, diced onions, dried cilantro, Dijon mustard, Eat Inn Cheat season and no salt (or All-purpose seasoning), Worcestershire sauce, use your hand to mix well. Turn mixture into patties. The mixture makes five patties. Next, add 2 tbs of grapeseed oil to a pan, fry patties 4-5 mins on each side until golden brown. Once done, use a paper towel to remove excess oil and dip patties into the General Tso’s sauce, plate and serve. Enjoy!
Benefits Fatty fish, such as wild-caught salmon, contain high amounts of omega-3 fatty acids, may decrease inflammation in the body, and may help prevent infection. Farm-raised salmon is more likely than wild-caught to contain contaminants, like carcinogenic dioxins and PCBs. Wild caught salmon has a healthier ratio of anti-inflammatory omega-3 fats to inflammatory omega-6 fats, as well as an overall better nutritional profile. Quinoa contains protein, zinc, magnesium, and B vitamins—nutrients that promote healing and help the body fight infection. Remember, quinoa is beneficial to the body over white or brown rice, so please don't substitute. Also, quinoa is much higher in fiber than most grains which aid in constipation. We suggest white pepper over black pepper because black pepper could be inflammatory and white pepper is high in antioxidants and contains a hearty dose of fiber, manganese and iron.
Creamy Zucchini & Sauteed Shrimp
Prep Time: 15 mins Cook time: 15 mins Serving: 2 servings Ingredients
2 cups Zucchini Noodles ½ cup Tomatoes ½ cup Spinach ¼ cup Mushroom 2 tbsp Minced onion 2 tbsp Minced garlic 3 tbsp Bell peppers ¼ cup Milk ¼ cup softened Cream cheese Parsley (garnish) 9 pieces of Shrimp 1 tbsp Salt free Cajun Seasoning Method Season shrimp, sauté on medium high heat for 2 mins, then set aside Sauté zucchini noodles and set aside over a colander as zucchini has a lot of water Sauté onion, garlic, bell peppers for 30 seconds, add tomatoes, spinach, mushroom. Add milk and cream cheese, simmer on medium Once the mixture has thickened, add zucchini and shrimp then mix well. Once plated, add parsley for garnish. Benefits Zucchini Noodles are an excellent substitute for pasta as it provides nutrients such as vitamin A, B and C, long with potassium and a good amount of fiber. Mushrooms are a great source of fiber, vitamins, and minerals. Mushrooms contain an antioxidant called selenium, which is a mineral that is important for reproduction and thyroid gland function. Among many other vitamins and minerals, spinach is high in antioxidants responsible for anti- inflammation and disease production. Spinach supports brain health as it improves cognitive development as the brain ages.
Curry Chicken
Prep Time: 10 mins Cook time: 20 mins Serving: 2 servings Ingredients 2 chicken breasts diced into cubes 2 tbsp Curry powder 1 tbsp Minced ginger 2 tbsp Minced garlic 2 tbsp Minced onion 2 tbsp diced bell peppers 3 tbsp Salt free seasoning 2 tbsp coconut milk 2 tbsp avocado oil ½ cup water ½ cup brown rice 1 cup water 1 tbsp unsalted butter ¼ of a head of thinly sliced cabbage 1 carrot (julienned) 1 bell pepper (sliced) 2 tbsp unsalted butter 1 tbsp salt free seasoning Method Season chicken with half of all the seasoning except coconut milk Heat sauté pan with oil on medium high heat, add remaining curry powder and toast for about 10 seconds then add the other seasonings except coconut milk Add chicken breast and sauté for a few minutes then turn heat down to a medium low. Add water to chicken and bring to a boil then reduce to a simmer, add coconut milk, taste and adjust seasoning as needed Rinse brown rice, add to a saucepan with butter and water. Bring to a boil and simmer for 20 minutes. Heat sauté pan with butter on medium high, add carrots, sauté for a few minutes until desired crunch, then add cabbage, bell peppers and salt free seasoning and reduce the heat to a medium low, cover pot and allow to steam for 8 minutes while periodically checking if the carrots and cabbage has reached desired crunch.
Pineapple Coconut Sorbet
Prep Time: 10 mins Set Time: 6 hours Serving: 2 bowls Ingredients 2 cups Frozen Pineapple 1 can Coconut Milk 2 tbsp Raw Honey Method Combine ingredients in a blender until smooth Pour into a sealable container and freeze for about 3-6 hours to set depending on preferred consistency. After sorbet has set, scoop, and enjoy!!! Benefits Pineapples are packed with a variety of vitamins and minerals, especially vitamin C and manganese. They contain antioxidants that aid in the reduction of chronic diseases. Pineapples contain bromelain, a group of digestive enzymes that are responsible for breaking down proteins along with having anti-inflammatory properties. Coconut milk, though it is higher in fat than other plant milks, contains medium-chain triglycerides (MCTs) that are linked to heart health benefits, such as increasing the HDL “good” cholesterol levels in the body. Honey, a natural sweetener, is a good source of antioxidants. It has antibacterial, antiviral, and antifungal properties. Honey also acts as a prebiotic, as it nourishes the good bacteria that live in the intestines. Honey also contains leukocytes, that get converted into cytokines, that aids in tissue repair.
Banana Raspberry Acai Bowl
Prep Time: 15 mins Serving: 2 bowls Ingredients 2 cups frozen Bananas 1 cup frozen Raspberry ½ cup Acai blend ½ cup Unsweetened Almond Milk or less depending on desired consistency 2 tbsp shredded coconut ½ cup fresh Banana ¼ cup fresh Raspberry 1 tbsp Granola Method Blend frozen bananas, raspberries, acai blend, and milk together Pour into bowl and top with coconut, fresh banana, fresh raspberry, and granola and decorate acai bowl as desired Enjoy your refreshing treat! Benefits Bananas are a great source of several vitamins and minerals, especially potassium, vitamin b6 and C. Being high in potassium, bananas can lower blood pressure, and benefit heart health. Raspberries are a good source of Vitamin C and fiber, they are also high in antioxidants, which are said to protect against various cancers. Acai berries are said to be a superfruit as they are nutrient dense, they contain healthy fats and very low sugar. They are also loaded with antioxidants, and they aid in lowering cholesterol levels. Almond milk is low in calories and sugar, while being high in Vitamin D, E, and calcium. Granola is known to improve blood pressure, cholesterol levels, reduce high blood sugar, help in disease prevention, and it boosts gut health.
Avocado Chocolate Mousse
Prep Time: 10 mins Chill Time : 20 mins Serves 3 Ingredients
2 Organic Avocados 1/4 cup Sea Moss Gel 1/4 cup MCT oil or Unrefined Coconut Oil 1/4 cup Non-Dairy Milk (suggest coconut milk) 3-4 tbsp Maple Syrup 1-2/3 cup Organic Cacao Power 1/2 tsp Vanilla extract Pinch of Sea Salt Garnish suggestions Coconut whip cream Trail mix Cinnamon
Instructions Blend all of the ingredients until smooth and creamy. Chill 20 mins Serve and Enjoy! Benefits If you are craving sweets or chocolate, your body may need Magnesium or phosphorus. This raw vegan dessert is made of Cacao which is known for its flavonoids property. These nutrients have been shown to help lower blood pressure, improve blood flow to the brain and heart, and prevent blood clots (which sometimes develop after surgery). The flavonoids in cacao powder may help increase insulin sensitivity, reduce your risk of diabetes, help the body to heal, detoxify, and to give your immune system a good boost. There are several reasons why MCT oil may be beneficial when you’re trying to lose weight. MCT oil has been shown to increase the release of two hormones that promote the feeling of fullness in the body: peptide YY and leptin. It may even be better than coconut oil in keeping you full. One study found that people taking two tablespoons of MCT oil as part of their breakfast ended up eating less food for lunch compared to those taking coconut oil. The healthy fats from avocado improve immune response and aid the body's absorption of vitamins.It will be beneficial not to substitute maple syrup for syrup since syrup is high in sugar and isn't 100% Syrup sapped from a maple tree.
No Bake Carrot Cake Bars
Prep Time: 60 mins (includes 50 min chill time) Serves 4-6 Ingredients
1 cup Raw Organic Walnuts 1 cup Raw Organic Almonds 1 cup Organic Carrots Shredded 8-10 Organic Medjool Dates 2 tbsp Unrefined Coconut Oil 2 tsp Organic Cinnamon 1 Organic Mandarin (Zested) 8 oz Vegan Cream Cheese (Kite Hill suggested) 1/4 tsp Organic Cinnamon 6 tbsp Maple Syrup 2 tsp Vanilla Extract Pinch of Sea Salt Garnish (optional)-Almonds, Carrots, and Coconut whipped cream Method Add each ingredient one by one starting with dates for 30 secs, next add nuts, carrots, 1 tsp cinnamon, 1/2 of the zester from the Mandarin, 1 tsp vanilla extract, salt, 1 tbsp Maple Syrup to the food processor adding the coconut oil last. Process until you get small crumbs. Next, pour and press flat (with the bottom of a measuring cup) and even into an 8x8 lined baking pan. Chill for 20 mins. Next, mix cream cheese, remaining cinnamon, maple syrup and vanilla extract. Layer cream cheese over carrot cake. Once done, chill for 30 mins. Cut into squares and enjoy! Benefits Walnuts and almonds have anti-inflammatory benefits and Healthy fats, which will improve immune response and aid the body's absorption of vitamins. Fat will also help increase energy levels after surgery. Perhaps the essential nutrients in your post-surgery diet are vitamins and minerals. Since these carrot cake bars are raw, your body will absorb all the nutrients, usually reduced if it is baked.