Time to Read:
About 3 minutes
Meal | Menu |
---|---|
Breakfast |
|
Snack |
|
Lunch |
|
Snack |
|
Dinner |
|
Snack |
|
Banana Millet Breakfast Porridge
Makes 2 servings.
- Prep time: 10 minutes
- Cooking time: 25 minutes
- Total time: 35 minutes
- Soaking time: 7 to 8 hours
Ingredients
- ½ cup millet
- ½ teaspoon ground cinnamon
- 1 cup water
- 1 cup milk (or non-dairy milk of choice)
- 1 teaspoon sweetener of choice (such as agave, brown sugar, or honey)
- 1 large ripe banana
To serve:
- 1 tablespoon almond butter or nut butter of choice (optional)
- Extra milk or non-dairy milk (optional)
Instructions
- Place ½ cup millet in a bowl and add enough water to cover. Place the bowl in the refrigerator and let the millet soak overnight.
- Drain the millet and place it in a 1-quart saucepan. Cook over medium heat, stirring often, until the millet is golden brown and has a nutty smell (about 5 minutes).
- Add the cinnamon, water, milk, and sweetener. Mix well and raise the heat to medium-high.
- Once the mixture is boiling, lower the heat to medium-low and cover the saucepan. Let the mixture simmer for about 20 minutes or until it looks creamy.
- Mash the banana and add it to the cooked millet mix. Serve.
Optional: Serve with extra milk and nut butter.
Nutrition information
Serving size: 1 cup
- Calories: 373 calories
- Carbohydrates: 56 grams
- Protein: 11 grams
- Fat: 12 grams
- Sodium: 78 milligrams
- Potassium: 478 milligrams
- Added sugar: 1.5 grams
Herb-Crusted Tilapia
Makes 4 servings.
- Prep time: 10 minutes
- Cooking time: 15 minutes
- Total time: 25 minutes
Ingredients
- ½ cup spinach
- ½ cup dry plain breadcrumbs
- 1½ teaspoons salt-free seasoning blend
- 4 tilapia fillets
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- Preheat the oven to 400 °F (204 °C).
- Finely mince the spinach. You can also add it to a food processor and process it until it’s finely minced.
- Place the minced spinach in a mixing bowl. Add the breadcrumbs and salt-free seasoning blend. Mix well.
- Lightly oil a baking pan or dish with the olive oil. Place the tilapia fillets on the pan or dish. Season them with salt and pepper on both sides.
- Place the spinach and breadcrumb mixture over the seasoned tilapia fillets.
- Bake in the oven for 10 to 15 minutes or until you can easily flake the fish with a fork.
Nutrition information
Serving size: 1 fillet
- Calories: 180 calories
- Carbohydrates: 10 grams
- Protein: 22 grams
- Fat: 6 grams
- Sodium: 154 milligrams
- Potassium: 349 milligrams
- Added sugar: 0 grams
Avocado and Hearts of Palm Salad
Makes 4 servings.
- Prep time: 15 minutes
Ingredients
- 1 (14-ounce) can hearts of palm, drained
- ½ head of green lettuce
- 1 small red onion
- 1 Hass avocado
- Other vegetables, such as shredded carrots and fresh chopped tomatoes (optional)
For vinaigrette:
- 2 tablespoons apple cider vinegar
- 1 teaspoon brown sugar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- 2 tablespoons olive oil
Instructions
- Slice the hearts of palm into 1-inch pieces. Place them in a large mixing bowl.
- Thinly slice the lettuce, onion, and avocado. Add them to the bowl with the hearts of palm.
- In a small bowl, mix the vinegar, brown sugar, Dijon mustard, and salt and pepper with a whisk or fork. While mixing, add the olive oil. Stir until creamy.
- Pour the vinaigrette over the vegetables. Mix well.
Optional: Add other vegetables, such as shredded carrots and fresh chopped tomatoes.
Nutrition information
Serving size: 1 cup
- Calories: 158 calories
- Carbohydrates: 11 grams
- Protein: 3 grams
- Fat: 13 grams
- Sodium: 331 milligrams
- Potassium: 375 milligrams
- Added sugar: 1 gram
Chicken Yassa
Makes 4 servings.
- Prep time: 15 minutes
- Cooking time: 20 minutes
- Total time: 45 minutes
- Marinating time: 30 minutes
Ingredients
- 2 boneless skinless chicken breasts
- 1 small onion, thinly sliced
For marinade:
- 1 tablespoon olive oil
- 2 tablespoons apple cider vinegar
- 2 tablespoons lemon juice
- ½ cup chicken broth
- 2 garlic cloves, minced
- 2 teaspoons ginger powder
- ¼ teaspoon salt
- ¼ teaspoon red pepper flakes
Instructions
- Cut each chicken breast in half lengthwise so you have 4 even-sized fillets. Set them aside.
- In a medium or large mixing bowl or other container with a lid, mix the olive oil, vinegar, lemon juice, chicken broth, garlic, ginger, salt, and red pepper flakes to make a marinade.
- Add the chicken breasts to the marinade, cover the bowl or container, and place it in the refrigerator. Let the chicken breasts marinade for 30 minutes or overnight.
- Preheat the oven to 400 °F (204 °C). Heat an oven-proof skillet on a stovetop over medium-high heat. Once the skillet is heated, take the chicken breasts out of the marinade and place them on the skillet. Sear for 1 minute on each side.
- Pour the marinade over the chicken breasts. Place the sliced onions on top. Move the skillet to the oven and bake for 15 to 20 minutes.
Nutrition information
Serving size: 1 fillet
- Calories: 186 calories
- Carbohydrates: 3 grams
- Protein: 27 grams
- Fat: 7 grams
- Sodium: 321 milligrams
- Potassium: 263 milligrams
- Added sugar: 0 grams