Salmon & Egg Burrito
DIET
- Healthy
COURSE
- Breakfast
PREP TIME
COOKING TIME
INGREDIENTS
- About 1 tbsp. of vegetable oil or extra virgin olive oil (if you prefer)
- 8 large eggs
- 2 tbsp. of milk
- ½ tsp. of salt or kosher salt (if you prefer)
- 1 tsp. of pepper
- 2 tbsp. chopped chives
- 2 jalapeño chilies, halved, seeded, and sliced
- 1 cup of diced tomato
- 8 ounces of boneless smoked salmon, cut into bite-size pieces
- ½ cup of cream cheese, softened
- 4 large (burrito-size) flour tortillas, warmed
- Salsa (optional)
method
Heat oil in a cast-iron skillet over high heat. Add eggs and milk; scramble in skillet. Cook until barely set, then stir in the salt, pepper, chives, jalapeño, tomato, and salmon.
Spread 2 tbsp. of cream cheese on each tortilla. Spoon warm egg mixture over cheese, dividing evenly. Roll up burritos, tucking in ends. Serve with salsa if you like.
lunch
Healthy Day 1 Recipes
Our Meatloaf
DIET
- Healthy
COURSE
- Lunch
PREP TIME
COOKING TIME
INGREDIENTS
- 1 kg of lean ground veal or other meat of your choice
- 1 onion, chopped
- 250 ml of corn flakes
- 60 ml of ketchup
- 30 ml of prepared mustard
- 1 egg, lightly beaten
- 30 ml of brown sugar, to taste
- Salt and pepper
method
Set the oven rack in the middle position. Preheat the oven to 180 Celsius. Oil a 23 x 13-cm Pyrex loaf pan.
In a bowl, combine all the ingredients except for the brown sugar. Season the mixed ingredients with salt and pepper. Place in the prepared pan, pressing lightly. Sprinkle with the brown sugar.
Bake for 1 hour. Slice and drizzle with the pan juices. Serve with mashed potatoes and green or yellow wax beans.
NOTE:
Serve with ketchup, if desired.
Dinner
Healthy Day 1 Recipes
Stir-Fry Beef, Shiitake Mushroom & Snow Pea
DIET
- Healthy
COURSE
- Dinner
PREP TIME
COOKING TIME
INGREDIENTS
- 2 tsp. of cornstarch
- ½ cup of beef stock
- 2 tbsp. of soy
- 1 tsp. of sesame oil
- 700 g of sirloin, finely sliced
- 1 tbsp. of peanut oil
- 1 clove garlic, finely chopped
- 1 x 2.5 cm piece of fresh ginger, grated
- 140 g of shiitake mushrooms, halved
- 4 scallions, cut into 1 inch pieces
- 100 g of snow peas
method
In a cup, mix cornstarch, stock, soy and sesame oil.
Combine beef, peanut oil, garlic and ginger in a large bowl.
Heat a wok or large frying pan over high heat. When the wok is hot, stir-fry beef mixture in batches until browned. Set aside. Add mushrooms to wok and stir-fry for 2 minutes. Add scallions and snow peas, and toss to combine. Stir cornstarch mixture, then pour into wok and stir over high heat until sauce has thickened. Return beef to wok to heat through.
Serve with rice from your daily bread allowance, if desired.
Variations
Many, many ingredients go with beef and almost everything can be stir-fried. Toss the following combinations in your wok:
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beef, garlic, pepper, chili peppers, green beans and black bean sauce;
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beef, garlic, basil, snow peas, broccoli and soy sauce;
-
beef, ginger, shiitake mushrooms, baby bok-choy (pak-choi) and hoisin.
snack
Healthy Day 1 Recipes
Energy Bites
DIET
- Healthy
COURSE
- Snack
PREP TIME
COOKING TIME
INGREDIENTS
- 1 cup (dry) of oatmeal (I used old-fashioned oats)
- 2/3 cup of toasted coconut flakes
- ½ cup of peanut butter
- ½ cup of ground flaxseed or wheat germ
- ½ cup of chocolate chips (optional)
- 1/3 cup of honey or maple syrup
- 1 tbsp. of chia seeds (optional)
- 1 tsp. of vanilla extract
method
Stir all ingredients together in a medium bowl until thoroughly mixed. Let it chill in the refrigerator for half an hour.
Once chilled, roll into balls of whatever sizes you would like (approximately 2.5 cm in diameter).
Store in an airtight container and keep refrigerated for up to 1 week.
- Substitution ideas can abound for just about any of these ingredients! Feel free to substitute your favorite nut butter (almond butter, sunflower seed butter, etc.) for the peanut butter.
-
You could also add in some wheat germ in place of some or all of the flaxseed. I would caution, though, against substituting agave nectar for the honey, as the honey’s thickness helps hold things together.
-
Some other fun substitutions for the chocolate chips (or an addition to them) could include:
-
chopped dried fruit (apricots, dates, raisins, etc.)
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dried berries (cranberries, cherries, etc.)
-
chopped almonds, pecans, walnuts, or sunflower seeds
-
other chips (butterscotch, dark chocolate, milk chocolate, white chocolate, M&Ms, etc.)
-
other grains (different kinds of oatmeal, rice cereal, etc.)
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