Use Nature - Balanced Diet - 8 - |
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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
