Light Cooking Meals: Tasty Quinoa Recipes and Green Juicing

By Altagracia Summerall

Light Cooking Meals: Tasty Quinoa Recipes and Green Juicing The Light Cooking Meals book covers two diet plans that are considered to be light and healthy, the Green Juice Diet and the Quinoa Cookbook. This book gives you quick healthy meals and cooking recipes to help you stay on a light and healthy diet. There are enough healthy cooking recipes to create a menu to last a couple of weeks without repeating any of these easy healthy recipes. Going on a light cooking diet is a breeze when you can create easy meal ideas through the many delicious healthy recipes. All of the healthy easy recipes in this book are a part of either the green juice diet or the quinoa diet.

• Language: English
• Publisher: Healthy Lifestyles
• Release date: May 15, 2017
• ISBN: 9781630227517

Book preview

Light Cooking Meals

Tasty Quinoa Recipes and Green Juicing

Altagracia Summerall and Gricelda Galan

Copyright © 2013 Altagracia Summerall and Gricelda Galan

All rights reserved

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Contents

Introduction

Section 1: Green Juice Diet

Chapter 1: What is the Green Juice Diet?

Chapter 2: Benefits of the Green Juice Diet

Chapter 3: Helpful Tips for Dieting Success

Chapter 4: Delicious and Nutritious Green Juice Recipes

Recipe #1 - Kale and Cucumber Green Juice Recipe

Recipe #2 - Pear Apple Papaya Green Juice

Recipe #3 - Spinach and Kale Green Juice Recipe

Recipe #4 - Simple Green and Garlic Juice Recipe

Recipe #5 - Carrot Cucumber Green Juice Recipe

Recipe #6 - Energizing Green Juice Recipe

Recipe #7 – Sweet Mint Infused Green Juice Recipe

Recipe #8 – Fill Me Up Green Juice Recipe

Recipe #9 – Romaine Lime Green Juice Recipe

Recipe #10 – Vitamin Rich Green Juice Recipe

Recipe #11 – Beet and Cilantro Green Juice Recipe

Recipe #12 – Broccoli Wheatgrass Green Juice Recipe

Recipe #13 – Easy Cucumber Salad Green Juice Recipe

Recipe #14 – Celery Cucumber Spinach Green Juice Recipe

Recipe #15 – Zucchini Cucumber Green Juice Recipe

Recipe #16 – Cabbage Broccoli Green Juice Recipe for Better Digestion

Recipe #17 – Watermelon and Cabbage Green Juice Recipe with Honey

Recipe #18 – Easy Apple Wheatgrass Green Juice Recipe

Recipe #19 – Spinach and Orange Green Juice Recipe

Recipe #20 – Antioxidant Citrus and Spinach Green Juice Recipe

Recipe #21 – Tropical Sweet Kale Green Juice Recipe

Recipe #22 – Carrot and Kale Green Juice Recipe

Recipe #23 – Italian Style Green Juice Recipe

Recipe #24 – Bell Pepper Beet and Kale Green Juice Recipe

Recipe #25 – Delicious Watercress Green Bean and Spinach Green Juice Recipe

Recipe #26 – Tangerine Broccoli Green Juice with Ginger Recipe

Recipe #27 – Strawberry and Tangerine Green Juice Recipe

Recipe #28 – Pineapple Orange Green Juice Recipe

Recipe #29 – Sweet Cucumber Apple Green Juice Recipe

Recipe #30 – Mint Pineapple Kale Green Juice Recipe

Recipe # 31 – Body Restoring Green Juice Recipe with Coconut Water

Recipe #32 – Watermelon Ginger Cooling Green Juice Recipe

Recipe #33 – Celery Watercress Green Juice Recipe

Recipe #34 – Cleansing Swiss Chard and Collard Leaf Green Juice Recipe

Recipe #35 – Dandelion Green and Basil Green Juice Recipe

Chapter 5: Your 7 Day Green Juicing Diet Meal Plan

Section 2: Quinoa Cookbook

Introduction: Do we grow old too fast?

Suggestions and compilations

Recipes

Breakfast

Breakfast Version 1

Breakfast Version 2

Warm Quinoa Cereal

Quinoa with Raisins and Cashew Nuts

Quinoa with Fruit

Quinoa Pancakes

Scrambled Eggs with Quinoa

Gourmet Breakfast

Athletes Breakfast

Mixed Quinoa Salad

Quinoa Salad with Bread

Soups

Quinoa and Cheese Soup

Quinoa Soup with Peas

Quinoa Leek Soup

Quinoa Vegetable Soup

Vegetable Soup with Quinoa

Main Dishes

Quinoa with Meatballs

Quinoa with Beef and Broccoli

Pork Chops with Quinoa

Quinoa with Meatballs, Version 2

Quinoa, Spanish Style

Quinoa Casserole with Pineapple

Paprika Quinoa

Quinoa Vegetable Casserole

Quinoa Mexican Style

Spicy Beef with Quinoa

Quinoa Frittata

Stuffed Peppers with Quinoa

Quinoa with Pork

Roast pork, Thai style with Quinoa

Pork Medallions with Quinoa

Pork with Gorgonzola and Quinoa

Jalapeno Hamburger with Blue Cheese and Quinoa

Cooked Ham with Quinoa

Roasted Quinoa with Lemon

Quinoa with Roasted Pineapple

Taco Quinoa

Honey Quinoa

Mushroom Quinoa with Scrambled Eggs

Quinoa with Chicken

Chicken with Quinoa and Asparagus

Spring Onions on Toasted Quinoa

Quinoa with Eggplant

Quinoa Casserole with Eggs

Quinoa with Seafood

Garlic Chicken with Quinoa

Quinoa Chicken Biryani

Chicken with Almonds and Quinoa

Tuna Quinoa Casserole

Grilled Tuna with Quinoa Steaks

Tuna Meatballs

Tuna with Quinoa, Japanese Style

Halibut with Ginger and Cranberries

Quinoa with Black Beans:

Quinoa Tuna Casserole

Herbs Quinoa with Salmon and Asparagus

Quinoa And Spinach Salad

Quinoa Tuna Salad

Tuna Salad with Quinoa

Quinoa Salad with Raisins

Special, Kid-friendly Quinoa Recipes

Quinoa with Mixed Vegetables and Cheese

Quinoa for Young and Old

Quinoa Cheddar Casserole

Quinoa Bread

Roman Bread

Garlic and Herb Bread

Quinoa Herb Bread

Quinoa Pizza

Quinoa Bites

Afternoon Refreshment

Quinoa Cookies, Version 1

Quinoa Cookies, Version 2

Quinoa Cookies, Version 3

Quinoa Bars

Energy Bars, Version 2

Introduction

Both the green juice diet plan and the quinoa offers you a choice of healthy recipes that are light because they contain only healthy ingredients and nothing that is considered junk food.  Below are tips for eating a healthy light menu with success.

Be Sure to Drink Plenty of Water

Water is vital to your health and you should consume plenty of it daily.  You can get water from fruit juice, milk, coffee, tea, and other natural drinks, but you also need to drink plain water too.  Your water consumption should be more than the other beverages you drink in a day's time.  Water helps the digestive system to function properly.  It acts as an internal cleanse and shows up in clearer healthier skin. 

To figure out how much water you must consume in a day's time take your weight in pounds and divide it by two.  That number is the number in ounces you need to drink.  For example, a person weighing one hundred and eighty pounds would divide that by two and get ninety.  So a person weighing one hundred and eighty pounds would drink ninety ounces, or a little over eleven cups of water a day.  If you exercise, you may need to increase that by a bit.

Keep a Food Journal

A food journal is an excellent way to figure out where you are not eating right.  Notate the time of day you eat, what you eat, and how much you eat.  Keep a journal for a week or two and notate what is going on, for example, are you stressed?  Busy?  Upset?  Happy?  You can see patterns in your eating habits by doing this.  Are you a bored eater?  Do you eat when upset?  Some people do, some people don't. 

Wean From the Junk Food

Now you can take the information you gained from your food journal and wean from the harmful junk food.  Eating junk food is a bad habit much as smoking cigarettes or drinking alcohol is.  Junk food causes real addictions in the body and these should be broken in order to make a successful lifestyle change to eating better.  The recipes in this book are a great start to starting a nutritious diet and making a lifestyle change for the healthier.  If you have an addiction to junk food you need to wean from it first or you will have unpleasant side effects and cravings.

Give yourself three weeks to wean from the junk food addiction by replacing one snack or meal with a recipe from this book every three to five days (depending on how bad your cravings are.)  If your cravings are very bad, give yourself five days before stopping another junk food.  If you are okay, three days will do.  By the time you reach three weeks you should have broken the junk food habit.  If you still find you have big cravings for junk try to eat right and allow yourself one or two junk food snacks a week.  In time, those will change and you will instead crave healthy nutritious food.

It is wise to take this step if you truly want to make a positive lifestyle change with your health and diet.  Junk food addictions are strong and cause many people to stop their diets because it is simply too hard to diet and deal with the side effects and cravings.  Weaning slowly like this, gives you a greater chance at sticking with the healthy diet indefinitely without risk of slipping back into your old eating habits.

Exercise

Exercise or physical activity is very beneficial to your health and your body.  While you can lose weight and be healthier with a diet change alone, you are healthier for adding exercise to your weekly routines.  The body is meant to be in motion.  However, a body that is not in motion will become accustomed to a sedentary lifestyle.  This type of lifestyle grows.  The more you are not physically active the more you do not want to be.  Exercise can be difficult at first, especially if you feel lethargic and fatigued at first.

It does not require a lot of exercise to make a difference in your health.  Just commit to being physically active at least three times a week for at least half an hour.  The exercises do not need to be complicated. You can do a gentle walk and eventually increase it to a jog.  You can take a swim, do low impact aerobics, lift weights, dance, ride a bicycle, or even hop on a treadmill or any other exercise machine.  The point is in being physically active for a solid half of a hour at a time.

When you first begin an exercise routine, you may not feel like doing it. You need to force yourself to make and stick with this commitment.  Exercising works with a healthy light diet in making the body fit.  If you go ahead and exercise even when you feel you do not have the energy do so anyway and you will notice a remarkable change.  After a few times of working out you will begin to feel more energized after exercising.  You will find eventually that you will crave the physical activity.  Remember, the food you eat from the recipes in this book will give you energy.  Dieting and exercise works together to make a healthy and fit body.

Disclaimer About the Helpful Information in this Book

Always seek the advice and counsel of your health care provider before taking any advice on your health and on a diet change or adding exercise.  The content in this book is not meant to diagnose or be a replacement for the advice from your health care provider; it is for information purposes only.  Make sure you are okay to go on a green juicing diet or a quinoa diet.  Make sure you are safe to exercise or to do any of the things suggested in this recipe book.

Section 1: Green Juice Diet

More than likely, you have heard the term, green juice diet. However, you may not even be sure what green juice is, much less how to follow this type of diet. Big names, such as Dr. Oz, often refer to green juicing diets. Of course, you may be left wondering what this diet is all about. Why should you even consider this diet and what benefits can a green juice diet offer you? If you decide to go on the diet, how can you ensure that the diet is successful?

This ebook is your perfect guide to