The Complete Plate. Lauren Klukas
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Название: The Complete Plate

Автор: Lauren Klukas

Издательство: Ingram

Жанр: Кулинария

Серия:

isbn: 9781773270166

isbn:

СКАЧАТЬ cup (75 g)

      ¹/₃ cup (75 g)

      ¹/₃ cup (75 g)

      Strawberries, sliced

      ½ cup (83 g)

      ¾ cup (124 g)

      ¾ cup (124 g)

      Flaxseeds

      2 tsp

      2 tsp

      1 Tbsp

      Pumpkin seeds

      2 tsp

      1 Tbsp

      1 Tbsp

      Hemp seeds

      1½ tsp

      1½ Tbsp

      1½ Tbsp

      Oat bran

      / / / / / / / /

      2 Tbsp

      2 Tbsp

      Honey

      1 tsp

      1 tsp

      1½ tsp

      calories

      253 kcal

      412 kcal

      441 kcal

      Put yogurt in a medium bowl. Layer bananas and strawberries overtop, sprinkle with seeds and oat bran (if using), and drizzle with honey.

      Hot Chocolate 1

      Serves 1

      1500

      2000

      2500

      Vanilla almond milk

      1 cup

      1 cup

      1 cup

      Cocoa powder

      2 tsp

      2 tsp

      1 Tbsp

      Honey

      / / / / / / / /

      / / / / / / / /

      1 tsp

      calories

      99 kcal

      99 kcal

      124 kcal

      In a large microwave-safe mug, mix together cocoa powder with 1–2 Tbsp of almond milk until smooth and pasty. Add remaining milk and honey (if using) and stir to combine. Place the mug in the microwave, cover with a microwave-safe lid, and heat on high for 2 minutes.

      46

      lunch

      Grilled Vegetable and Hummus Flatbread

      Serves 1

      1500

      2000

      2500

      Zucchini, thinly sliced into rounds

      ¼ cup (28 g)

      ¼ cup (28 g)

      ¼ cup (28 g)

      Grapeseed oil

      ¼ tsp

      ¼ tsp

      ¼ tsp

      Whole wheat pita

      1 (57 g)

      1 (57 g)

      1 (57 g)

      Hummus (page 287)

      3 Tbsp

      3 Tbsp

      3 Tbsp

      Cherry tomatoes, halved

      ¹/₃ cup (85 g)

      ¹/₃ cup (85 g)

      ¹/₃ cup (85 g)

      Feta cheese, crumbled

      2 tsp

      2 tsp

      2 tsp

      Balsamic Reduction (page 286)

      1 tsp

      1 tsp

      1 tsp

      calories

      310 kcal

      310 kcal

      310 kcal

      1 Preheat the oven to 350°F. Line a baking sheet with parchment paper.

      2 Heat a cast-iron grill pan or skillet over medium-high heat. Toss zucchini with grapeseed oil in a small bowl and place in pan or skillet. Cook for about 3 minutes on each side, until golden brown. Remove from heat.

      3 Put pita on the prepared baking sheet and spread hummus overtop. Layer with zucchini and tomatoes and sprinkle with feta. Bake for 10–12 minutes, until golden brown. Drizzle balsamic reduction over flatbread and serve.

      Grab and Go: Prepare flatbread the night before, allow to cool, and store in a resealable container. The next day, warm in toaster oven for 3–5 minutes or reheat in microwave for 30 seconds to 1 minute.

      meal plan 1

      47

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