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 small saucepan and bring to a gentle simmer over medium heat. In a small bowl, combine lemon juice and cornstarch and mix until smooth. Add mixture to blueberries and cook for about 5 minutes, until thickened. (Try to keep blueberries full and intact.)

      3 Remove chia seed mixture from the fridge and give it a good stir. Divide between two bowls and top each with half of the blueberry mixture. Add fresh blueberries (if using) overtop. Leftover portion will keep for up to a week in the refrigerator.

      Mix It Up: This is a great recipe for those who are new to the kitchen and want to experiment working with different flavors. Have fun trying new and unusual flavor combina-tions, such as blood orange and dark chocolate, and using different extracts, yogurts, and fruits.

      meal plan 2

      53

      54

      lunch

      Bocconcini Salad

      Serves 1

      1500

      2000

      2500

      For the salad

      Spinach

      3 cups (90 g)

      3 cups (90 g)

      3 cups (90 g)

      Avocado, diced

      ¼ (43 g)

      ¹/₃ (58 g)

      ¹/₃ (58 g)

      Cucumber, diced

      ¹/₃ cup (40 g)

      ¹/₃ cup (40 g)

      ¹/₃ cup (40 g)

      Cherry tomatoes, halved

      ¹/₃ cup (85 g)

      ¹/₃ cup (85 g)

      ¹/₃ cup (85 g)

      Bocconcini pearls, halved

      10 (15 g)

      13 (20 g)

      13 (20 g)

      Cooked Quinoa (page 286)

      ¹/₃ cup (46 g)

      ½ cup (69 g)

      ½ cup (69 g)

      Cooked chicken breast, diced

      / / / / / / / /

      ½ cup (70 g)

      ½ cup (70 g)

      For the dressing

      1½ tsp serving

      1 Tbsp serving

      1 Tbsp serving

      Balsamic vinegar

      2 tsp

      2 tsp

      2 tsp

      Honey

      ½ tsp

      ½ tsp

      ½ tsp

      Basil leaves, chopped

      1 Tbsp

      1 Tbsp

      1 Tbsp

      Sunflower oil

      1 Tbsp

      1 Tbsp

      1 Tbsp

      Basil leaves, whole

      to taste

      to taste

      to taste

      calories

      212 kcal

      277 kcal

      408 kcal

      1 Make a bed of spinach in a salad bowl or on a large plate. Top with avocado, cucumber, tomatoes, bocconcini, quinoa, and chicken (if using).

      2 In a small bowl, whisk together vinegar, honey, and chopped basil leaves. Whisking continuously, gradually pour in oil until emul-sified. Drizzle portion over salad. Reserve remaining dressing for dinner.

      3 Garnish with basil leaves, if desired.

      Life Made Easier: To quickly ripen an avocado, place it in a bowl or a brown paper bag with a banana and it will be ripe enough to eat the next day. But watch out, the avocado will ripen fast, so if left for more than a day it will start to go brown.

      Grab and Go: Make recipe as directed, but keep cherry tomatoes whole, put dressing in a separate resealable container, and store in the refrigerator. When you are ready to eat, drizzle dressing over salad and enjoy.

      meal plan 2

      55

      Snacks

      Serves 1

      1500

      2000

      2500

      Tropical Smoothie 1

      recipe below

      recipe below

      recipe below

      Warm Chocolate Steamer

      recipe below

      recipe below

      recipe below

      Dried apricots

      / / / / / / / /

      ¼ cup (63 g)

      ¼ cup (63 g)

      Orange

      1 (96 g)

      / / / / / / / /

СКАЧАТЬ