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1. VEGAN SANDWICH
Ingredients
- 2- slices of whole-grain bread
- 3- tablespoons hummus
- ¼ avocado, mashed
- ½ cup mixed salad greens
- ¼ medium red bell pepper, sliced
- ¼ cup sliced cucumber
- ¼ cup shredded carrot
Method
Apply an avocado slice on one slice of bread and hummus to the other. Greens, bell pepper, cucumber, and carrot should be applied, to the sandwich.
Serve
Nutrition Facts
Serving Size: 1 sandwich
Per Serving:
- Calories- 325
- Protein- 12.8g
- Carbs- 39.7g
- Dietary fiber- 12.1g
- Fat- 14.3g; Saturated fat- 2.2g
2. ROCK SALAD
Ingredients
- 3 ounces (85 g) of full-fat cream cheese,
- ½ cup (65 g/2.3 oz) crumbled blue cheese
- 2- tablespoons (28 g/1 oz) unsalted butter.
- ½ of a small (60 g/2.1 oz) green apple, diced into ½ inch (1.5 cm) pieces
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- 2- tablespoons (5 g/0.2 oz) chopped fresh chives or spring onion
- Salt and pepper for taste
- 2/3 cup (70 g/2.5 oz) pecans or walnuts, roughly chopped.
Method
1. Process the cream cheese and butter until smooth.
2. Add the crumbled blue cheese, onion powder, apple, garlic powder, and
chives. Stir. Season with salt and pepper. Refrigerate until set.
3.- Use a big spoon for dividing the mixture into balls. Roll each ball in the pecans.
4-Eat or refrigerate in an airtight container for up to 4-5 days.
Nutrition Facts
Serving Size: 6 serving
Per Serving:
- Total carbs- 4 g; Net carbs- 2.5g
- Fiber- 1.5 g
- Protein: 4.5 g;
- Fat: 19.3 g;
- Energy: 193 kcal
3. VEG SALAD
Ingredients
- A bunch of Tuscan kale
- 1½ cups (132 g) brus
- 3- tablespoons (21 g) of sliced almonds
- 3- tablespoons (23 g) of dried cranberries
- ½ cup (50 g) grated Parmesan cheese
- ½ cup (120 ml) extra-virgin olive oil
- 3- tablespoons (45 ml) fresh lemon juice
- 1½ tablespoons (23 g) Dijon mustard
- 1-shallot, minced
- 2- small cloves of garlic, minced
- 1- teaspoon salt
- Freshly ground black pepper, to taste
Method
1. Remove the stems from the kale and roughly chop the
leaves. You should have about 4 cups (220 g). Place in a large mixing bowl.
Add almonds, cranberries, and Parmesan.
2 Olive oil, lemon juice, garlic, mustard, shallot, salt, and pepper should all be combined in a dish to make the dressing. Then, after adding the dressing, thoroughly toss the kale mixture. For at least one hour, marinate in the refrigerator.
3. In the refrigerator, the salad keeps for approximately 3 days when covered.
Nutrition Facts
Serving Size: 4 serving
Per Serving:
- Total carbs- 10.1 g; Net carbs- 8.5 g
- Fiber- 1.3 g
- Protein- 4.7 g
- Fat- 33.2 g
- Calories- 345
4. WHITE HUMMUS
Ingredients
- 1- medium head of cauliflower (about 2 cups [200 g] florets)
- 1/3 cup (80 g) tahini
- ¼ cup (60 ml) fresh lemon juice
- 2- tablespoons (28 ml) extra-virgin olive oil
- 1- clove of garlic
- ¾ teaspoon salt
- Ground black pepper for taste
- Dash of smoked paprika (optional)
Method
1. Place a steamer basket in a medium pot and fill the pot with about 2 inches of water.
Bring the water to a boil. Place the cauliflower florets in the steamer basket or colander. Cover and allow the florets to steam for 8 minutes, or until soft.
2. Transfer the cauliflower to a food processor. Add the tahini, lemon juice, olive oil, garlic, salt, and pepper. Blend until smooth. That’s it! Dust with smoked paprika, if desired, before serving.
3. This hummus goes great with any sliced raw veggies.
Nutrition Facts
Serving Size: 4 to 6 servings
Per Serving:
Per serving, for 4 (6.75 oz, or 191 g):
- Total carbs- 12.9 g; Net carbs- 9 g
- Fiber- 3.9 g
- Protein- 6.4 g
- Fat- 18.1 g
- Calories- 220
5. PEANUT HUMMUS
Ingredients
- 12 ounces (340 g) raw shelled peanuts
- ¾ cup (175 ml) lemon juice (3 lemons)
- 2/3 cup (160 g) tahini
- 4- cloves of garlic, crushed (more or less, depending on how big they are and how garlicky you like your hummus)
- 1/3 cup (80 ml) extra-virgin olive oil, plus more for serving
- 1- teaspoon ground cumin
- 1/3 cup (80 ml) water, or as needed
- Salt, to taste
- ¼ cup (15 g) minced fresh parsley Paprika, for garnish
Method
1. Remove the peanuts' skins. Put the peanuts in a large pot, add water, and heat until boiling. After 3 minutes, take them all off the heat and drain. The skins will become more pliable as a result, and most of them will rub off. Your hummus will be creamier the more diligently you peel your peanuts.
2. They must be covered once again with water, brought to a boil, and then simmered for about 3 to 4 hours, or until they are mushy like any cooked legume. Drain them once again.
3. Put the tahini and lemon juice in a food processor to make the hummus. For four to five minutes, blend these two components. This beautifully changes the hummus's texture.
4. Cumin, olive oil, garlic, and cooked peanuts are added. Till the entire combination is well ground, let the processor run. Add water as necessary to get the desired texture as you continue to mix.
5. Add salt, then immediately incorporate the parsley. All done! If you're not hosting a party, scrape the leftovers into a snap-top container and store them in the refrigerator. You can also freeze it.
6. For serving, spoon some hummus into a plate and give it a good stir. Add a little paprika to give it some aesthetic appeal, and then drizzle some extra virgin olive oil on top.
Nutrition Facts
Serving Size: 20 servings
Per Serving:
Per serving (1.5 oz, or 43 g):
- Total carbs- 5.4 g; Net carbs- 3.5 g
- Fiber- 1.9 g
- Protein- 5.9 g
- Fat- 16.4 g
- Calories- 179.
6. HOT PUMPKIN
Ingredients
- ¼ cup (56 g) coconut oil
- 2 cups (454 g) raw shelled pumpkin seeds
- 4- teaspoons (12 g) Creole seasoning
Method
1. Melt the coconut oil in a big pan over medium-low heat. Incorporate the pumpkin seeds and stir for 4-5 minutes, or until they begin to puff up and turn golden.
2. After adding the Creole seasoning, turn off the heat, and it's done.
Nutrition Facts
Serving Size: 8 servings
Per Serving:
Per 1/4-cup serving (1.5 oz, or 40 g):
- Total carbs- 3.5 g; Net carbs: 1.5 g
- Fiber- 1.9 g
- Protein- 9.8 g
- Fat- 22.6 g
- Calories- 241.
7. EARTH SALAD SMOOTHIE
Ingredients
• 1 cup fresh white cabbage
• a handful of fresh baby kale
• a handful of fresh parsley
• 1- lemon juice, squeezed into the blender
• 1- medium Roma or Heirloom tomato
• 1/2 cup of water
• 1/2 habanero pepper, remove seeds
• 1/2 Italian cucumber
• 5–6 ice cubes
Method
Blend Time: 2 minutes
Nutrition Facts
Serving Size: 2
Per Serving:
Serving Size: 267 g
- Calories- 51
- Total Fat- 0.6 g
- Saturated Fat- 0 g; Trans. Fat- 0 g
- Total Carbs- 10.4 g
- Dietary Fiber- 2.6 g
- Protein- 2.6 g