High Protein Menu

Recipes for a Small Planet; The Art and Science of High Protein Vegetarian Cookery

Delicious Easy To Prepare Recipes For Gluten Free Children. Includes Breakfast, Lunch And Dinner. All Prepared Quickly With No Fuss. Snacks, Delectable Desserts, Treats To Go, Special Occasions And Lunch Box Goodies.
Gluten Free Recipes For Kids.

The Balanced Diet Cookbook: Easy Menus and Recipes for Combining Carbohydrates, Proteins and Fats

People are increasingly moving towards a vegetarian diet as they are gradually becoming aware that vegetables are a healthy food. Using lunch recipes like vegetarian low calorie recipes is one of the best things that you can do make sure your family is healthy and safe from obesity which is turning out to be a real epidemic in the United States and other developing countries. Cooking vegetables is definitely better than the other options you have to a vegetarian diet but you get the best nutritional benefit when you partake of vegetables raw. Raw vegetables contain a lot of minerals, vitamins and other sources of nutrition that are required by our bodies. These low calorie recipes which are mostly high in fiber content protect you from digestive disorders and may even protect you from the caner of the colon and lung. Hence you must make sure that your dinner recipes and lunch recipes include a raw salad recipe Plenty of vegetarian and low calorie recipes make use of tofu, soy, peas and dried beans to make sure they get their quota of proteins for the day. One of my favorite lunch recipes is the red bean salad recipe which is made from red beans and onion rings and then seasoned with pounded garlic, salt, sugar, pepper powder and a dash of olive oil. You can add some cubes of cucumber if you like or replace the beans with chick peas. This makes for a tasty and easy recipe; even your kids could help you make it.You can collect quite a few low calorie recipes by subscribing to vegan magazines, looking through the food sections of newspapers and visiting vegetarian websites. Some even let you upload your recipe if you want to share some of your dinner or lunch recipes with others. Introducing some vegetarian low calorie recipes in your diet can immediately change the way you feel and can be used to improve your overall health and lifestyle. And you will soon come to realize that these dinner or lunch recipes that you prepare can be tasty and at the same time low in calories.Introducing vegetarian low calorie recipes in your diet will provide you with a variety and provide you healthy eating choices. Besides, vegetarian lunch recipes are full of flavor and robust and with all the proteins and vitamins they contain they are a match for meat recipes any time. Another advantage is that these easy recipes cook faster then a meat recipe would. And some of these recipes are so tasty you might well find some carnivores turning vegetarian too.As people increasingly try to make use of healthy recipes in the busy lifestyle, vegetarian slow cooking is getting to be quite popular. The best part of it is the slow cooking enhances the flavor of your lunch recipes which other methods of cooking don’t give you. The longer it cooks the more flavor it draws from the ingredients. Besides, it also enhances the taste as the nutrients and flavors get concentrated in the food as they cook slowly.

With Super Bowl Sunday just around the corner, odds are you are either planning or going to a party for the big game. Odds also are there will be loads of food, most of it not so healthy. Why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?

The following is a comprehensive list of healthier substitutes for traditional party foods. These choices will satisfy your taste buds while saving at least hundreds if not thousands of calories in the process.Use these strategies consistently for parties and social gatherings over the course of the year, and you could prevent 5-10 lbs of fat gain…Not Bad! 

Section I- Appetizers

 

 

Section II- Accessories

 

 

Section III- Main Courses

 

 

Section IV- Desserts

 

 

BONUS- Top 10 Tips to Save Thousands of Calories At Party Time

1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggered by dehydration.

3.) No Empty Liquid Calories: Stay away from fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation. Eat your calories, don’t drink them.

4.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) White to Brown to Green: Use  whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber, which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up.  

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on. Set a limit to how much you are going to eat ahead of time. Don’t plan to fail!

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you can boost metabolism.

10.) Chew-Chew: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

 

 

Healthy vegetarian recipes are considered to be economical and humane. A balanced healthy vegetarian diet provides essential nutrients, and it keeps the weight down naturally. Take note: vegetarians have very few illnesses linked to fat consumption.

Consider this: until the most recent times, grains were the staple diet, while meat was a luxury reserved for the wealthy few. However, today, in our affluent society, we use grain to fatten the cattle stock! Many critics say this is a wasteful uses of resources, as it takes less grain to feed a person directly than it takes to fatten animals to feed that person. More and more of our population has become vegetarian not only for the reason mentioned above, the reason being that vegetarians are less likely to be obese or have heart or kidney disease and/or diabetes. it is a known fact that vegetarians have lower blood pressure, and much fewer incidents of digestive tract diseases. As well, vegetarians healthy recipes are a more economical use of the earth’s resources.

Consider this: on the whole Americans consume about twice the amount of protein required, and medical experts warn that we are paying for our high meat consumption, and animal fats as well, through record rates of strokes, heart disease and certain cancers and other disorders. Of course, there are many non-believers.

Healthy Vegetarian recipes must combine grains, seeds and legumes in order to get the amount of protein they need with all the essential amino acids. There are numerous amounts of healthy vegetarian recipes. Some examples of these are;

rice and beans, bean-vegetable chili served with tortillas, baked beans and corn bread, hummus, cheese rolled in chopped nuts, bread sticks with sesame seeds, macaroni and cheese, and split pea soup. These are complimentary proteins. A healthy vegetarian diet must contain enough iron as the iron from plant sources serves only 1/4 as much as meat does. Every healthy vegetarian recipe should include a high amount of Vitamin C as the Vitamin C helps the to promote iron absorption. Good food high in Vitamin C are citrus fruits, potatoes, cruciferous vegetables, peppers melons and strawberries. Vitamin D is needed for calcium absorption and is contained in the foods egg yolks, fortified milk and fatty fish. Also, exposure to sunlight enables the body to manufacture Vitamin D.

Healthy vegan or have a much more difficult time in consuming enough calories without supplements. Vegan and fruitarians must consume large amounts of nut butters, dried fruits and breads just to maintain their weight.

The facts remain – eating healthy vegetarian recipes has many health benefits, one of which being the avoidance of OBESITY – the reason being their healthy vegetarian recipes are bulky, filling, high in fiber, low in fat and therefore, low in calories. Studies have shown that a cholesterol free plant based diet is also low in saturated fats and can reduce the risk of atherosclerosis, heart disease and stroke. Healthy vegetarian recipes also have proved to show less osteoporosis, kidney stones, gallstones, and adult-onset diabetes.

Having read the above information, which would you choose? Healthy Vegetarian Recipes?

Like most things today we like it better if it’s quick and easy. The more painless and less stressful the more delightful we find it. Dealing in recipes is no different. The question is, are quick recipes the way to go when you’re trying to diet? A quick look will give us a quick idea about quick recipes! Ha! We’ll begin at what is known as our most important meal of the day – good old breakfast. It starts us off by supplying around 30% of our energy resource to make it through our day. Some dieter start off with a meal similar to this: An Omelet full of veggies, with sides of fruit, and washed down with skim milk. If nothing else, that’s quick! The more vegetables in your omelet and sides of fruit the more filling, and the skim milk is less fattening. Then a lunch could be something like this: Some chicken, grilled, without marinade, and without seasoning; with maybe a dish of rice on the side, and water. Besides being quick, this meal is simple and small. It allows you to pop out the old Foreman grill and get your money’s worth out of it. Water is great for dieting, and rice is always good in this situation. I know that lots of dieters have encountered the ‘protein shake’. Ingesting protein is necessary. Again this is quick and easy, and you get to use another appliance – the blender. At least you ‘feel’ like you’re cooking! Ha! To make a protein shake: Skim milk as always, then some whey protein, throw in some ice. Next add your favorite fruits like bananas or strawberries and hit the blender button and in a matter of seconds – Voila!Dinner needs to be substantial without going overboard. Sticking to a plan that includes steamed vegetables and lean meats is good. Fish is a great meat for dieting, and contains the Omega-3 and Omega-6 fatty acids that are really healthy. Then you want to include some grains again like the rice. Regardless of what kind of diet you go on, the portion size is always big in getting results. You should only eat until around full, when you are just not hungry any more, and not eat necessarily to clean your plate. When your stomach feels comfortable, cut the meal off and wait until the next one. And I always top it off with a fruit or supplement high in antioxidants such as acai berries.

Smoothies are no longer crunchy granola hippie food. They are in sidewalk cafes and are being sold at the grocery store in 6 packs. But smoothies are easy to make at home and can be even more nutritious when you make them yourself. One of the best reasons to start drinking smoothies is if you are prone to skipping breakfast.
Breakfast is the most important meal of the day, yet millions of people walk out the door with a thermos of coffee and a full to-do list. Your body needs fuel to work properly. Your brain needs energy to think properly. Smoothies are a great way to get super nutrition in a tasty treat. They are quick to make and easy to share. What more could you want form a great breakfast?
I keep a list of smoothie ingredients on hand so I can make the best tasting, most nutrient rich shake I can. I keep these ingredients on hand all the time so I can substitute different fruits or juices to change the flavor depending on my mood.
Here is my list: juice (I mix it up), plain whole yogurt, flax seeds, a super green powder, coconut milk powder, protein powder (vanilla), flax seed oil, and wheat germ.
You can start out with juice, yogurt, green food and the Coconut milk powder and work in the flax seeds, protein powder and other ingredients. I recommend a powdered super green mix because it mixes easily and digests very quickly. (In fact I often mix it with a cup of juice and take a green shot for a mid afternoon pick me up!) Plus it is less expensive than other vitamin regimes because you get all the nutrients you need in one shot. I particularly like adding vanilla protein powder and Coconut milk powder because they add more protein and omega 3 fatty acids, plus the coconut milk powder tastes really creamy and good! Ok, now that you have your basic ingredients lets get down to it!
Smoothies are good for you for many reasons, but two in particular. One: smoothies combine readily available nutrients in a liquid form. This means you get the nutrients you want in a highly digestible form, right away. Second: they are great healthy food on the go. Let’s face it, we need better food for a fast pace society. Before you go drop another 5 dollar bill on a starbucks -try creating your own smoothies and feel the super green food difference!
Smoothie recipes without using a blender
Creamy orange
1 cup orange juice (to taste)
1 cup plain or vanilla yogurt
1 tb super green energy powder
1 tb coconut milk powder
2-3 cubes of ice (helps mix ingredients and keeps it cold)
Put ingredients into jar with tight lid and shake vigorously or whisk together
Grape dream
2 cups grape juice (to taste)
1 cup vanilla protein powder
1 tsp super green energy powder
1 tsp coconut milk powder
2-3 cubes of ice (helps mix ingredients and keeps it cold)
Put ingredients into jar with tight lid and shake vigorously or whisk together
This one is sweet and creamy
Cranberry Lemon zest
1 cup cranberry juice (to taste)
1 cup plain or vanilla yogurt
1 tsp super green energy powder
1 tsp lemon juice
2-3 cubes of ice (helps mix ingredients and keeps it cold)
Put ingredients into jar with tight lid and shake vigorously or whisk together
This one is a real zinger and great when it’s hot!
Smoothie recipes using your blender
These are easy to make before work and you can
make plenty to share with your family too!
Apple banana fun
1 cup apple juice
1 cup plain or vanilla yogurt
1 tsp super green energy powder
1 tsp wheat germ
1 large cored apple (with or without peel)
1 ripe banana
2-3 cubes of ice
Put ingredients into blender and serve cold
This one turns out very chunky and good! The wheat germ gives I a slight texture and wonderful nutty taste.
Coconut banana cream
1 half cup fresh filtered water
half cup coconut milk powder
1 cup plain or vanilla yogurt
1 tsp super green energy powder
2 tsp flax seeds
1 ripe banana
half a cup of half and half (optional, but good)
2-3 cubes of ice
Put ingredients into blender and serve cold
Ok, are you ready for a yummy, creamy, coconutty and that’s really good for you? Try this recipe!
For this one I use fruit I keep the freezer, try it – its easy. Next time bananas, blueberries or strawberries (or any other fruit) starts to go bad, just peel chop and freeze it in a bag. I then use these chunks for smoothies all year long! It replaces the ice and gives your smoothies great flavor and texture.
Frozen Slushie delight
1 cup 2% milk
1 cup plain or vanilla yogurt
1 tsp super green energy powder
2 tsp flax seeds
1 cup frozen fruits
1 ripe banana
2 tsp coconut milk powder
1 tsp flax seed oil
1 splash of vanilla extract
Put ingredients into blender and serve cold
Healthy bloody mary
2 cups tomato/ vegetable juice
1 tsp super green energy powder
1 quarter cup celery leaves
2 -3 fresh basil leaves
2-3 cubes of ice
Put ingredients into blender and serve cold, serve with fresh celery sticks
Now that you have all these delicious options for adding a super green drink to your morning – what are you waiting for?

The allergy caused by food is an immunologic reaction because of consumption of a type of food protein. Studies have shown that there are almost twelve million Americans who are affected with food allergy.
Tree nuts, fish, peanuts, eggs and shellfish are the most common causes of food allergies to the older section of the people while the younger ones suffer from milk, eggs and peanuts.
Presently, the only cure for allergy sensitive people is to avoid intake of those foods that makes them allergic or the foods that has the allergens. To prevent allergy attacks, one must carefully prepare food which will be taken by people who are allergy sensitive
There are over 200 recipes that you can cook which are free from the allergens.
—-Egg free diet
When the immune system over reacts in the body the proteins are ingested from eggs causing food allergy.
You need to prevent yourself while preparing food which has egg, egg substitutes, albumin incase your allergy to eggs. There are many types of substitutes to eggs that you should incorporate while you cook recipes like:
>Warm water with plain gelatin
>Mix of vinegar, liquid and baking powder.
>Puree from apricot
You need to be aware of the quantity of every item prior to the preparation of the above substitutes.
— Peanut free diet
All different kinds of nut and food which may contain protein in peanuts must be prevented from consumption incase you belong to the category who are allergic to peanuts.
There are quite a lot of peanut free recipes that you could prepare. Examples of the peanut free recipes are:
• Smoothie made from Soy
• Sauce prepared from soy nut
• Soy nut butter cookies
• Ginger soup
• Tofu pie that is made from banana and soy nut
It has been found that Soy nut is the most worth and best substitute while preparing peanut free foods. Nut family doesn’t include soy nut as this term was originated from soybeans which are baked and drenched for a crispier taste.
—Milk free diet
Milk allergy is an allergic response of your immune system when you consume two or more proteins got from cow’s milk.
Incase you are seriously allergic to milk; beverages or foods that contain different varieties of cheese, sour creams, milk and butter needn’t be consumed. Few dairy free recipes that you would like to prepare are
• Grilled salmon
• Potato soup
• Spaghetti without red sauce
• Pecan snack
• Shrimp which is grilled and marinated
You could browse the net if you need more details regarding recipes free from allergies.
The cooking procedure and the ingredients are available in the net. The only strain you need to take is to type the necessary details that you are in search of.
People who are attacked by this allergy could still enjoy delectable delicacies by avoiding those allergens that triggers their allergy. The person who prepares the food should be cautious of the food triggers. They must see to it that it’s not included. Significantly there are a lot of alternative food recipes which you could cook.
Food allergy attacked people don’t find eating a boring task. It does take a lot of resourcefulness and creativity so that you could consume the food that you would like by using different substitutes of food. However, you should still be careful while consuming foods outside as you will be unaware as to when food allergy might attack you.

Salmon Recipes have emerged as a hot favorite among countless fish-food lovers across the globe. If you are looking to include some flavorsome dishes in your diet but don’t want to gain weight, salmon recipes are definitely the best option!

Salmon recipes are amazingly tasty and high in nutritional levels. Salmon recipes are rich in protein and contain the essential fats, or rather, the “good fats”. Surprisingly, a certain amount of salmon can fulfill your entire day’s Vitamin D requirement. In fact, salmon is rich in Omega 3 fatty acids, which are the real players behind the high nutritional-value present in this delectable food-item.

Salmon can be cooked in a number of ways. A salmon recipe can be grilled or prepared in various methods. However, a salmon recipe tastes best if cooked with fresh salmon. Fresh salmon can be identified by their clear eyes and clean red or pink gills. Salmon recipes can be prepared with farmed salmon and canned salmon as well.

Salmon recipes offer the most striking variety when compared to other fish. Some of the most popular salmon recipes are discussed in this article. Sockeye Red Salmon is one of the most popular choices from the Salmon family when it comes to preparing delicious and healthy salmon recipes. The chief ingredients of one particular dish are sockeye salmon fillets; some special pre-made sauces such as Yoshida’s Gourmet Sauce, a zip lock bag (large), aluminum foil and a small wire grill. Marinate the fish, cook on the grill and then wrap in the aluminum foil when you serve.

‘Salmon Dip’ is another popular salmon recipe. It is prepared with some sour cream, a little butter, 1 tablespoon parsley (chopped), 2 tablespoon pepper, 1 can salmon skinned and bones-removed, grated onions and some dried dill weed. Put all the ingredients together, leaving the fish, and mix with an electric mixer to make a smooth paste. Then, put in the salmon and dill. Next, cover up this salmon recipe and refrigerate until you serve.

An interesting aspect of salmon recipes is that since the preparation of the dish involves an oily fish, most recipes include a variety of sauces, rub and marinades. Moreover, at times salmon recipes are covered with pesto or are served with limejuice toppings as well. Dill is the most common herb consumed along with salmon, together with several vegetables and mushrooms.

One delicious salmon recipe with dill as the primary ingredient is the ‘Grilled Dilled Salmon’ recipe. The ingredients of this recipe are Salmon fillets, sweetener or brown sugar, balsamic vinegar, a bunch of fresh dill, vegetable oil, pepper, olive oil and salt to taste. Put some sweetener on the salmon, followed by adequate amount of salt and vinegar. Then put enough olive oil on the chopped dill with some added salt and black pepper. Toss the entire preparation and wrap the fish with the dill, marinate it for at least half an hour; you can even keep it overnight. Heat the grill and oil it well. With the skin side down, put the salmon on the grill. Cook it till it turns opaque or obtains the shape you require. Make sure the fish is cooked properly. Interestingly, this particular salmon recipe contains about only 1-gram of carbohydrate, with essentials proteins, fiber, and calories in it.

Another special salmon recipe for all lovers of baked-food is “Oven Baked Salmon with Herbs”. In this dish, the chief ingredients are salmon filet, some fresh herbs, a bit of pepper, 1-tablespoon oil, and some salt. Remove all the bones from the fish and season it with some oil on both sides. Get the herb finely chopped and mix it with some salt and pepper. Heat the oven to 200 F and put the fish on it. Remember to smear some oil on the platter too. Bake it for almost 45 minutes and then serve with homemade sauces. This salmon recipe brings you the essential amount of protein and calories with practically no carbs.

Now, since salmon is rich in Omega-3 fats and is affirmed as a nutritious food, salmon recipes surely have great value! Salmon also contains B12, niacin, and selenium and is high on B6 and magnesium. On the other hand, calcium content is rich in canned salmon. Moreover, intake of salmon recipes helps to bring down inflammation, which again helps you to prevent certain serious diseases such as diabetes, heart-diseases, arthritis and many types of cancer. Additionally, the Omega-3 fats present in the fish assists in avoiding strokes, preventing blood-clots and bring down aggression and depression.

So, are you ready to feast on mouthwatering salmon recipes and lead a healthier life?