Breakfast

Healthy Day 1 Recipes

Salmon & Egg Burrito

DIET

  • Healthy

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

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

frying pan

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.

tortilla

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

Minutes

COOKING TIME

Minutes

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

kitchen oven

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.

cut the fruit

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

Minutes

COOKING TIME

Minutes

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

cup

In a cup, mix cornstarch, stock, soy and sesame oil.

Combine beef, peanut oil, garlic and ginger in a large bowl.

frying pan

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.

meal-ready

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:

  • beef, garlic, pepper, chili peppers, green beans and black bean sauce;

  • 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

Minutes

COOKING TIME

Minutes

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.

round food

Once chilled, roll into balls of whatever sizes you would like (approximately 2.5 cm in diameter).

airtight container

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.)

    • 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.)