The Complete Plate. Lauren Klukas
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Название: The Complete Plate
Автор: Lauren Klukas
Издательство: Ingram
Жанр: Кулинария
isbn: 9781773270166
isbn:
meal plan 1
49
•
Vanilla Blueberry Chia Pudding
•
BocconciniSalad
•
Potato and Leek Soup with Buckwheat Salad
Meal
Plan
2
Checklist*
Produce
Avocado
Banana
Basil
Blueberries
Butternut squash
Cherry tomatoes
Cremini mushrooms
Cucumber
Leeks
Lemon
Orange
Orange juice
Raspberries
Russet potatoes
Spinach
Sugar snap peas
Bakery
Whole grain bread
Meat
Cooked boneless skin-less chicken breast
Thick-cut bacon
Dairy
Bocconcini pearls
Butter
Kefir
Soft goat cheese
Vanilla Greek yogurt
Frozen
Blueberries
Papaya
Dry Goods
Buckwheat
Cashew butter
Chocolate almond milk
Milk chocolate
Oat bran
Pure lemon extract
51
52
breakfast
Vanilla BlueberryChia Pudding
Serves 2
1500
2000
2500
For the pudding
1 serving
1 serving
1 serving
Vanilla almond milk
1 cup
1 cup
1 cup
Vanilla Greek yogurt
¼ cup (75 g)
¼ cup (75 g)
¼ cup (75 g)
Chia seeds
3 Tbsp
3 Tbsp
3 Tbsp
Pure lemon extract
1 tsp
1 tsp
1 tsp
Blueberries, frozen
3 cups (396 g)
3 cups (396 g)
3 cups (396 g)
Honey
1½ tsp
1½ tsp
1½ tsp
Lemon zest
1 tsp
1 tsp
1 tsp
Lemon juice
1½ Tbsp
1½ Tbsp
1½ Tbsp
Cornstarch
½ tsp
½ tsp
½ tsp
Blueberries, to garnish
½ cup (66 g)
½ cup (66 g)
/ / / / / / / /
calories
314 kcal
314 kcal
273 kcal
1 In a medium bowl, combine almond milk, yogurt, chia seeds, and lemon extract. Cover and place in the fridge overnight, or for at least 3 hours, to let chia seeds gel.
2 Put blueberries, СКАЧАТЬ