Gastritis Cookbook: 7 Manuscripts in 1 – 300+ Gastritis - friendly recipes for a balanced and healthy diet

By Sussane Davis

Do you want to learn about Gastritis recipes? Do you want to know how to prepare the most delicious meals that fit your diet?        

In this cookbook, you will find:

   

BREAKFAST recipes like:

- Cottage Cheese with Berries

- Quinoa Breakfast Bowl

- Whole Grain Toast with Avocado and Poached Egg

     

LUNCH recipes like:

 - Sweet Potato and Black Bean Bowl

- Greek Chickpea Salad

- Turkey and Quinoa Stuffed Zucchini

DINNER recipes like:

- Baked Salmon with Quinoa and Steamed Vegetables

- Grilled Chicken and Roasted Sweet Potatoes

- Vegetable Stir-Fry with Tofu

           And many other recipes!    

Here Is A Preview Of What You'll Learn...

   

How to cook healthy meals

Comprehensive Dietary Advice & Guidance

Recipes with detailed instructions

Each recipe contains the exact amount of calories, protein, carbohydrates and fat

Fast and easy prep that requires no additional steps to prepare your meal

Tips and Tricks

Much,much more!

 

Don’t miss out on Gastritis Cookbook! 

Then you can begin reading Gastritis Cookbook: 7 Manuscripts in 1 – 300+ Gastritis - friendly recipes for a balanced and healthy diet on your Kindle device, computer, tablet or smartphone.

• Language: English
• Publisher: Publishdrive
• Release date: Aug 29, 2023

Book preview

PART 1

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MAIN COURSE - 60+ Easy to prepare at home  recipes for a balanced and healthy diet

BREAKFAST

Oatmeal With Blueberries And Almonds

Serves: 1

Preparation Time: 5 minutes

Total Time: 10 minutes

Ingredients:

-  1/2 cup rolled oats

-  1 cup water or low-fat milk

-  1/4 cup fresh blueberries

-  1 tablespoon chopped almonds

-  1 teaspoon honey (optional)

Instructions:

In a saucepan, bring the water or milk to a gentle boil.

Stir in the rolled oats and cook over low-medium heat for about 5 minutes, stirring occasionally.

Once the oats are cooked and have reached your desired consistency, transfer them to a bowl.

Top with fresh blueberries and chopped almonds.

Drizzle with honey if desired.

Nutritional Facts:

Calories: 300

Protein: 10g

Carbohydrates: 45g

Fat: 9g

Fiber: 7g

Greek Yogurt Parfait

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

-  1/2 cup plain Greek yogurt

-  1/4 cup granola (low-fat, low-sugar)

-  1/4 cup sliced bananas

-  1 tablespoon honey

Instructions:

In a glass or bowl, layer half of the Greek yogurt at the bottom.

Add a layer of granola on top of the yogurt.

Layer the remaining Greek yogurt on top of the granola.

Top with sliced bananas and drizzle with honey.

Nutritional Facts:

Calories: 300

Protein: 15g

Carbohydrates: 45g

Fat: 7g

Fiber: 5g

Scrambled Eggs with Spinach and Toast

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

-  2 eggs

-  1 cup fresh spinach

-  1 teaspoon olive oil

-  Salt and pepper to taste

-  1 slice whole grain toast

Instructions:

Heat olive oil in a skillet over medium heat.

Add fresh spinach and sauté until wilted.

In a bowl, whisk the eggs and season with salt and pepper.

Pour the eggs into the skillet with the spinach and scramble until cooked.

Serve with a slice of whole grain toast.

Nutritional Facts:

Calories: 300

Protein: 18g

Carbohydrates: 20g

Fat: 16g

Fiber: 5g

Banana Almond Smoothie

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

-  1 ripe banana

-  1 cup almond milk (unsweetened)

-  1 tablespoon almond butter

-  1/2 teaspoon ground cinnamon

-  1/2 teaspoon vanilla extract

Instructions:

Combine banana, almond milk, almond butter, cinnamon, and vanilla extract in a blender.

Blend until smooth.

Pour into a glass and enjoy.

Nutritional Facts:

Calories: 250

Protein: 4g

Carbohydrates: 30g

Fat: 13g

Fiber: 5g

Rice Porridge with Apple and Cinnamon

Serves: 1

Preparation Time: 5 minutes

Total Time: 15 minutes

Ingredients:

-  1/2 cup cooked white rice

-  1 cup water or almond milk

-  1 small apple, peeled, cored, and diced

-  1/2 teaspoon ground cinnamon

-  1 tablespoon chopped walnuts

Instructions:

In a saucepan, combine cooked rice and water/almond milk.

Add diced apple and ground cinnamon.

Cook over medium heat until the mixture thickens.

Top with chopped walnuts before serving.

Nutritional Facts:

Calories: 300

Protein: 5g

Carbohydrates: 60g

Fat: 6g

Fiber: 4g

Cottage Cheese with Berries and Flaxseeds

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

-  1/2 cup low-fat cottage cheese

-  1/4 cup mixed berries (blueberries, raspberries, strawberries)

-  1 tablespoon ground flaxseeds

Instructions:

In a bowl, scoop cottage cheese.

Top with mixed berries and ground flaxseeds.

Nutritional Facts:

Calories: 200

Protein: 20g

Carbohydrates: 15g

Fat: 7g

Fiber: 5g

Quinoa Breakfast Bowl

Serves: 1

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

-  1/2 cup cooked quinoa

-  1/4 cup sliced almonds

-  1/4 cup diced mango

-  1 tablespoon chia seeds

Instructions:

Combine cooked quinoa, sliced almonds, diced mango, and chia seeds in a bowl.

Nutritional Facts:

Calories: 350

Protein: 12g

Carbohydrates: 50g

Fat: 10g

Fiber: 9g

Whole Grain Toast with Avocado and Poached Egg

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

-  1 slice whole grain bread, toasted

-  1/2 avocado, sliced

-  1 poached egg

-  Salt and pepper to taste

Instructions:

Place sliced avocado on the toasted bread.

Top with a poached egg.

Season with salt and pepper.

Nutritional Facts:

Calories: 300

Protein: 14g

Carbohydrates: 20g

Fat: 20g

Fiber: 7g

Chia Seed Pudding

Serves: 1

Preparation Time: 5 minutes (plus chilling overnight)

Total Time: 5 minutes (plus chilling overnight)

Ingredients:

-  2 tablespoons chia seeds

-  1/2 cup almond milk (unsweetened)

-  1/4 teaspoon vanilla extract

-  1/4 cup diced pineapple

Instructions:

In a bowl, mix chia seeds, almond milk, and vanilla extract.

Stir well, cover, and refrigerate overnight.

In the morning, top with diced pineapple.

Nutritional Facts:

Calories: 180

Protein: 5g

Carbohydrates: 18g

Fat: 10g

Fiber: 10g

Brown Rice Cake with Peanut Butter and Banana

Serves: 1

Preparation Time: 3 minutes

Total Time: 3 minutes

Ingredients:

-  1 brown rice cake

-  1 tablespoon natural peanut butter

-  1 small banana, sliced

Instructions:

Spread peanut butter on the rice cake.

Top with sliced banana.

Nutritional Facts:

Calories: 250

Protein: 5g

Carbohydrates: 35g

Fat: 10g

Fiber: 5g

Veggie Omelette

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

-  2 eggs

-  1/4 cup diced bell peppers

-  1/4 cup diced tomatoes

-  1/4 cup chopped spinach

-  Salt and pepper to taste

Instructions:

In a bowl, whisk eggs and season with salt and pepper.

Pour into a non-stick skillet over medium heat.

Sprinkle diced bell peppers, tomatoes, and chopped spinach on one half of the omelette.

Fold the other half over the veggies and cook until set.

Nutritional Facts:

Calories: 250

Protein: 16g

Carbohydrates: 10g

Fat: 15g

Fiber: 3g

Apple Cinnamon Oat Muffins

Serves: 6

Preparation Time: 15 minutes

Total Time: 35 minutes

Ingredients:

-  1 cup rolled oats

-  1/2 cup unsweetened applesauce

-  1/4 cup almond milk (unsweetened)

-  1 egg

-  1 teaspoon cinnamon

-  1/2 teaspoon baking powder

-  1/2 teaspoon vanilla extract

Instructions:

Preheat the oven to 350°F (175°C) and line a muffin tin with liners.

In a bowl, combine oats, applesauce, almond milk, egg, cinnamon, baking powder, and vanilla extract.

Divide the batter into 6 muffin cups and bake for about 20 minutes or until a toothpick comes out clean.

Nutritional Facts (per muffin):

Calories: 90

Protein: 3g

Carbohydrates: 15g

Fat: 2g

Fiber: 2g

Almond Butter and Banana Wrap

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

-  1 whole wheat tortilla

-  2 tablespoons almond butter

-  1 small banana, sliced

Instructions:

Spread almond butter on the tortilla.

Place sliced banana on top.

Roll up the tortilla and enjoy.

Nutritional Facts:

Calories: 350

Protein: 8g

Carbohydrates: 45g

Fat: 16g

Fiber: 8g

LUNCH

Grilled Chicken Salad with Balsamic Vinaigrette

Serves: 1

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

-  4 ounces grilled chicken breast, sliced

-  2 cups mixed salad greens

-  1/4 cup cherry tomatoes, halved

-  1/4 cucumber, sliced

-  2 tablespoons chopped red onion

-  2 tablespoons balsamic vinaigrette dressing (low-fat)

Instructions:

Arrange mixed salad greens on a plate.

Top with sliced grilled chicken, cherry tomatoes, cucumber, and red onion.

Drizzle with balsamic vinaigrette dressing.

Nutritional Facts:

Calories: 300

Protein: 30g

Carbohydrates: 15g

Fat: 12g

Fiber: 4g

Quinoa and Roasted Vegetable Bowl

Serves: 1

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

-  1/2 cup cooked quinoa

-  1/2 cup mixed roasted vegetables (zucchini, bell peppers, carrots)

-  1/4 cup chickpeas, drained and rinsed

-  2 tablespoons lemon-tahini dressing

-  1 tablespoon chopped fresh parsley

Instructions:

In a bowl, combine cooked quinoa, roasted vegetables, and chickpeas.

Drizzle with lemon-tahini dressing and sprinkle chopped parsley on top.

Nutritional Facts:

Calories: 350

Protein: 10g

Carbohydrates: 50g

Fat: 12g

Fiber: 10g

Salmon and Quinoa Stuffed Bell Pepper

Serves: 1

Preparation Time: 15 minutes

Total Time: 45 minutes

Ingredients:

-  1 large bell pepper

-  4 ounces cooked salmon, flaked

-  1/2 cup cooked quinoa

-  1/4 cup diced tomatoes

-  1/4 cup chopped spinach

Instructions:

Preheat the oven to 375°F (190°C).

Cut the top off the bell pepper and remove seeds.

In a bowl, mix cooked salmon, quinoa, diced tomatoes, and chopped spinach.

Stuff the mixture into the bell pepper.

Place the stuffed pepper in a baking dish and bake for 30 minutes or until the pepper is tender.

Nutritional Facts:

Calories: 300

Protein: 25g

Carbohydrates: 25g

Fat: 10g

Fiber: 5g

Lentil and Vegetable Stir-Fry

Serves: 1

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

-  1/2 cup cooked green lentils

-  1 cup mixed stir-fry vegetables (broccoli, carrots, bell peppers)

-  2 tablespoons low-sodium soy sauce

-  1 teaspoon sesame oil

Instructions:

In a skillet, heat sesame oil over medium heat.

Add stir-fry vegetables and cook until slightly tender.

Add cooked lentils and soy sauce to the skillet. Stir-fry for a few minutes until heated through.

Nutritional Facts:

Calories: 300

Protein: 15g

Carbohydrates: 45g

Fat: 6g

Fiber: 12g

Spinach and Mushroom Quiche

Serves: 1

Preparation Time: 15 minutes

Total Time: 45 minutes

Ingredients:

-  1 whole wheat pie crust (store-bought or homemade)

-  2 cups fresh spinach leaves

-  1/2 cup sliced mushrooms

-  2 eggs

-  1/2 cup milk (low-fat)

-  Salt and pepper to taste

Instructions:

Preheat the oven to 375°F (190°C).

In a skillet, sauté spinach and mushrooms until wilted.

In a bowl, whisk eggs and milk. Season with salt and pepper.

Place the pie crust in a pie dish. Spread the sautéed vegetables evenly over the crust.

Pour the egg mixture over the vegetables.

Bake in the preheated oven for 30-35 minutes or until the quiche is set and the top is golden.

Nutritional Facts:

Calories: 350

Protein: 15g

Carbohydrates: 30g

Fat: 18g

Fiber: 5g

Mediterranean Chickpea Salad

Serves: 1

Preparation Time: 15 minutes

Total Time: 15 minutes

Ingredients:

-  1 cup canned chickpeas, drained and rinsed

-  1/2 cup diced cucumber

-  1/2 cup diced tomatoes

-  1/4 cup diced red onion

-  2 tablespoons chopped fresh parsley

-  2 tablespoons feta cheese, crumbled

-  2 tablespoons lemon juice

-  1 tablespoon extra-virgin olive oil

-  Salt and pepper to taste

Instructions:

In a bowl, combine chickpeas, cucumber, tomatoes, red onion, parsley, and feta cheese.

In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.

Drizzle the dressing over the salad and toss to combine.

Nutritional Facts:

Calories: 350

Protein: 15g

Carbohydrates: 45g

Fat: 12g

Fiber: 12g

Tofu and Vegetable Stir-Fry

Serves: 1

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

-  4 ounces firm tofu, cubed

-  1 cup mixed stir-fry vegetables (broccoli, snap peas, carrots)

-  2 tablespoons low-sodium teriyaki sauce

-  1 teaspoon sesame oil

Instructions:

In a skillet, heat sesame oil over medium heat.

Add cubed tofu and cook until lightly browned.

Add stir-fry vegetables and cook until slightly tender.

Pour teriyaki sauce over the tofu and vegetables. Stir-fry for a few minutes until heated through.

Nutritional Facts:

Calories: 300

Protein: 20g

Carbohydrates: 30g

Fat: 12g

Fiber: 8g

Turkey and Avocado Wrap

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

-  1 whole wheat tortilla

-  2 ounces cooked turkey breast, sliced

-  1/4 avocado, sliced

-  1/4 cup mixed salad greens

-  1 tablespoon Greek yogurt (low-fat, plain)

Instructions:

Lay out the tortilla and layer turkey slices, avocado, and mixed salad greens.

Spread Greek yogurt on top.

Roll up the tortilla and enjoy.

Nutritional Facts:

Calories: 300

Protein: 25g

Carbohydrates: 25g

Fat: 12g

Fiber: 7g

Egg and Vegetable Stir-Fry

Serves: 1

Preparation Time: 15 minutes

Total Time: 20 minutes

Ingredients:

-  2 eggs, beaten

-  1 cup mixed stir-fry vegetables (bell peppers, zucchini, onions)

-  1 tablespoon low-sodium soy sauce

-  1 teaspoon olive oil

Instructions:

Heat olive oil in a skillet over medium heat.

Add mixed stir-fry vegetables and cook until slightly tender.

Push the vegetables to one side of the skillet and pour the beaten eggs into the other side.

Scramble the eggs until cooked, then mix them with the vegetables.

Drizzle soy sauce over the stir-fry and toss to combine.

Nutritional Facts:

Calories: 250

Protein: 15g

Carbohydrates: 20g

Fat: 12g

Fiber: 6g

Lentil and Spinach Salad

Serves: 1

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

-  1/2 cup cooked green lentils

-  2 cups fresh spinach leaves

-  1/4 cup diced cucumber

-  1/4 cup diced red bell pepper

-  2 tablespoons crumbled goat cheese

-  2 tablespoons balsamic vinaigrette dressing (low-fat)

Instructions:

In a bowl, combine cooked lentils, fresh spinach, diced cucumber,