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Use Nature - Balanced Diet - 8 -

 

Use Nature Balanced Diet For Optimal Nutrition

 

Recipe Section - Menus

 

1C - stands for 1 part Carbohydrate -

1P - stands for 1 part Protein - 40grams

1F - stands for 1 part Fat - unsaturated

 

Lunch - The Important Midday Meal
Provides kilojoules and energy for the rest of the day!


Basic recipe:  

Protein & Vegetable
Protein - Fish, Poultry, Lean Meat, Tofu, Eggs, Cottage Cheese, Ricotta, Fat Free Cheese.
And

Vegetables - as in salad, but don't restrict yourself to salad vegetables, include crisp steamed, cooked or blanched vegetables - warm or cold - into your salad. Eat this protein, vegetable combination as one

salad or serve separated. It is an ideal meal to prepare at breakfast and take in to work. To keep cool, place meal into a cool-seal-bag with a coolpak.


Add  Nuts, Seeds, Tahini or Oil for your unsaturated fat requirements.
For taste add  herbs, spices, apple cider vinegar, tamarie, miso, lemon juice, or homemade sauces, dressings, dips, soya-mayonnaise, tofu-sourcream or any combination you fancy.


General Block measurements are:
Fish usually, 45gr. 1Block
Meat             30gr. 1Block


Lunch Recipes: 3 or 4 Blocks

 

Choice 1: Tofu and sweet corn salad
Use cooked tofu, sweet corn and toss together in soy mayonnaise, serve with lettuce, tomatos, some onion rings - eat and enjoy!
180 gms. cooked Tofu                         P3
1/2 cup Corn                            C1
3 cups Lettuce & 1/2 Onion     C1
1 Tomatoe                               C1
3 tsp. Soy Mayonnaise                                     F3

 

 

Choice 2: Crumbled tofu salad
Crumble uncooked tofu and soak in lemon juice, garlic chives added.
Salad - grated carrot and zucchinis, tiny Tim tomatoes, diced cucumber. Combine and toss together, add sunflower seeds for crunch.
180 gms. uncooked Tofu                     P3
1/2 cup grated Carrots            C1
1 cup Zucchini                         C1
5 Tiny Tim Tomatoes &
1/2 sliced Cucumber               C1
1 tsp. Sunflower seeds                                     F1
2/3 tsp. Olive oil                                               F2

 

 

Choice 3:  Lemon fish
Bake your favourite fish in foil with lemon, garlic and onions. Serve with  salad mix.
Your choice of Fish
135 gms. Fish                                      P3
Onions, chopped                      C1
(1/2 for baking, 1.2 in Salad)
1/2 head Lettuce, 1/2 Tomato  C1
1 Cucumber sliced                    C1
1 tsp. Olive Oil                                                   F3
Add other spices, herbs, vinegar etc)

 

 

Choice 4:  Chicken  Salad
Take grilled, small chicken pieces, toss into dressing with added almonds and sunflower seeds.
Serve with a salad made of shredded cucumber, tomato, zucchini and broccoli pieces.
90 gms. Chicken                                  P3
3/4 cup Broccoli and
3/4 cup Zucchini                     C1
1/2 Cucumber &1 Tomato      C1
1 tsp. Raisins                         C1       
3 tsp. Mayonnaise light                                     F3

 

 

Choice 5:  Soy mayonnaise egg's
Take semi-hard boiled eggs, toss in soy mayonnaise with herbs and spices.
Serve with bean salad, Lima beans (cooked and cooled), tomatoes, onions and add same cheese.
2 Eggs                                                  P2
30 gms.  non-fat cheese                       P1
1 Tomato & 1 sm. Onion         C1
1/2 cup Lima beans                C2
3 tsp. Soy mayonnaise                                     F3

 

 

Choice 6: Tuna, Salad Pocket
90gr. Tuna in Water                             P3
1 Pocket Mini Pita Bread        C2
Fill with Alfalfa Sprouts, Onions, Lettuce, Radish and
Tomato                                   C1
1 tsp. Tahini       F2
3 Olives              F1


For a 4 Block meal simply add 1/2 cup of yogurt, 3 Almonds(crushed) use as dessert...

 

 

 

Article supplied by the editor of Use Nature, Dieter Luske

 

 

 

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