A Day of Health

pancakes

Enjoy a whole day of nutrient dense, low calorie, easy meals.

  • Makes 12 pancakes.
  • Dry:

Breakfast: Pancakes

Ingredients:

  1. 1 ¼ cups whole wheat flour
  2. 1 tsp baking powder
  3. 2 tbsp maple sugar flakes
  4. ½ tsp ground cinnamon
  5. ¼ tsp sea salt Wet:
  6. 8 egg whites
  7. 1 cup fat free cottage cheese
  8. 1 cup fat free plain yogurt
  9. Cooking Instructions spray

Cooking Instructions:

Combine dry ingredients in a bowl. Make a well in the center. Combine eggs, cottage cheese, and yogurt in small bowl. Pour into well of dry ingredients. Stir until just moistened. Heat a nonstick pan over medium high. Use ¼ cup of batter for each pancake. Cook until lightly browned on both sides. Serve with fruit (optional).

Nutritional Information:

Per pancake: 81 calories, 7g protein, 0.3g fat


Lunch: Tofu Cabbage Rolls

Ingredients:

  1. Makes 6 servings.
  2. ½ purple onion, finely chopped
  3. 3 cloves garlic, put through garlic press
  4. 1 cup grated carrot
  5. 1 rib celery, finely chopped
  6. 1 tbsp extra virgin olive oil
  7. 1 block tofu – about one pound extra firm
  8. ¼ cup chopped fresh basil
  9. ¼ cup chopped fresh parsley
  10. 3 tbsp low sodium soy sauce
  11. 4 quarts/3.8 L water
  12. 6 large green cabbage leaves

Cooking Instructions:

  1. In a large nonstick skillet, sauté the onion, garlic, carrot and celery in olive oil. Crumble tofu into skillet. Add herbs. Cook for a few minutes until heated through.
  2. Add soy sauce and mix well. Remove from heat and set aside.
  3. In medium saucepan, bring water to a boil. Place cabbage leaves in boiling water. Reduce heat and let cabbage cook briefly until it just changes color. Remove from boiling water and immediately run under cold water. Set on paper towel to drain.
  4. Divide tofu mixture among the six cabbage leaves. Roll cabbage carefully. Place cabbage rolls in steamer basket and steam for 10 minutes. If you don’t have a steamer, you can grill the rolls on a skillet with some Cooking Instructions spray.

Nutritional Information:

Per serving: 158 calories, 13g protein, 9g fat


Dinner: Dinner Orzo Primavera

Ingredients:

  1. Makes 6 servings.
  2. 1 cup whole wheat orzo, dry
  3. 1 tsp sea salt
  4. 1 cup frozen baby peas and/or edamame, thawed
  5. 1 small red pepper, seeded and diced
  6. 1 tbsp fresh dill
  7. 1 to 2 tbsp fresh lemon juice
  8. 1 tsp olive oil
  9. fresh ground black pepper

Cooking Instructions:

  1. Bring a large pot of water to boil. Stir in orzo and salt. Return to boil. Cook for 5 to 6 minutes, stirring occasionally to keep orzo from sticking to pot. Grains should be tender yet firm when done. Drain and transfer to a colorful serving plate. Add remaining ingredients and mix well. Season with salt and pepper.

Nutritional Information:

Per serving: 207 calories, 10g protein, 4g fatq

(Photo courtesy of foodtv.ca)


Sesame Roasted Broccoli and Green Beans

Ingredients:

  1. Makes 4 servings.
  2. 1 tbsp olive oil
  3. ½ lb green beans, trimmed
  4. ½ lb broccoli, trimmed and cut into florets
  5. 1 sweet red bell pepper, sliced in strips
  6. 1 tbsp oyster sauce or hoisin sauce
  7. 1 tbsp maple syrup
  8. ½ tbsp sesame oil
  9. 1 tbsp white sesame seeds

Cooking Instructions:

  1. Preheat oven to 400° F. Prepare a pan by coating it lightly with oil. Place all vegetables on the roasting pan. Mix the oyster/hoisin sauce, maple syrup, and sesame oil in small bowl. Pour over the vegetables. Toss gently to coat.
  2. Bake for 10 minutes. Remove from oven and turn the vegetables over. Sprinkle with sesame seeds and return to oven for another 5 minutes.

Nutritional Information:

Per serving: 111 calories, 3g protein, 6g fat


Dessert: Tofu Chocolate Mousse

Ingredients:

  1. Makes 4 servings.
  2. ¾ cup dark chocolate chips
  3. 12 oz silken tofu, at room temperature, drained
  4. ½ cup warmed skin milk, or soy, rice, or almond milk
  5. 1 tsp best quality vanilla

Cooking Instructions:

  1. Melt chocolate chips in a double boiler or in the microwave. Make sure to let the chocolate melt slowly. Stir chocolate until it is uniformly smooth.
  2. In a food processor, combine tofu, melted chocolate, warmed milk and vanilla. Process until smooth.
  3. Place tofu mixture in a fine mesh strainer or sieve, pushing through with the back of a wooden spoon, into a medium bowl. Ladle into serving bowl, chill and enjoy.

Nutritional Information:

Per serving: 281 calories, 9g protein, 16g fat

Recipe ideas from The Eat-Clean Diet Cookbook: Great-Tasting Recipes That Keep You Lean by Tosca Reno, Robert Kennedy Publishing

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