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

By Sussane Davis

Do you want to learn about Lymphedema 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:

- Quinoa Breakfast Bowl

- Spinach and Mushroom Omelette

- Overnight Chia Pudding

   

Lunch recipes like:

- Quinoa and Vegetable Stir-Fry

- Mediterranean Chickpea Salad

- Turkey and Avocado Wrap

Dinner recipes like:

- Lentil and Vegetable Curry

- Zucchini Noodles with Pesto and Cherry Tomatoes

- Baked Cod with Lemon and Herbs

          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 Lymphedema Diet! 

Then you can begin reading Lymphedema diet: 7 Manuscripts in 1 – 300+ Lymphedema - 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

BOOK 1

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

Breakfast

Quinoa Breakfast Bowl

Serves: 1

Preparation Time: 5 minutes

Total Time: 15 minutes

Ingredients:

−  1/2 cup cooked quinoa

−  1/4 cup diced mango

−  1 tablespoon chopped almonds

−  1 teaspoon chia seeds

−  1/4 cup low-fat Greek yogurt

−  Drizzle of honey (optional)

Instructions:

Layer the cooked quinoa in a bowl.

Add chia seeds, sliced almonds, and diced mango over top.

Include a dollop of Greek yogurt and, if preferred, some honey.

Nutritional Facts: (Approximate)

Calories: 300

Protein: 10g

Carbohydrates: 45g

Fat: 8g

Fiber: 6g

Spinach and Mushroom Omelette

Serves: 1

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

−  2 eggs

−  1/2 cup fresh spinach, chopped

−  1/4 cup sliced mushrooms

−  Salt and pepper to taste

−  1 teaspoon olive oil

Instructions:

Beat the eggs in a basin and season with salt and pepper.

In a nonstick skillet over medium heat, warm the olive oil.

Include the mushrooms and simmer until tender.

Add the spinach and cook it until it wilts.

Add the whisked eggs, cook until the eggs are set, and then fold the omelette in half.

Nutritional Facts: (Approximate)

Calories: 250

Protein: 18g

Carbohydrates: 5g

Fat: 18g

Fiber: 2g

Overnight Chia Pudding

Serves: 1

Preparation Time: 5 minutes (plus overnight chilling)

Total Time: 8 hours (chilling time included)

Ingredients:

−  2 tablespoons chia seeds

−  1/2 cup unsweetened almond milk

−  1/2 teaspoon vanilla extract

−  Fresh berries for topping

Instructions:

Combine the chia seeds, almond milk, and vanilla essence in a container. Stir thoroughly.

Wrap the jar with plastic wrap and chill for at least 8 hours or overnight.

Stir the pudding thoroughly before serving, then sprinkle fresh berries on top.

Nutritional Facts: (Approximate)

Calories: 150

Protein: 4g

Carbohydrates: 14g

Fat: 9g

Fiber: 10g

Cottage Cheese Parfait

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

−  1/2 cup low-fat cottage cheese

−  1/4 cup diced peaches (fresh or canned in juice)

−  1 tablespoon chopped walnuts

−  1 teaspoon honey

Instructions:

Place the cottage cheese in layers in a glass or bowl.

Add chopped walnuts and diced peaches on top.

Add honey to the dish.

Nutritional Facts: (Approximate)

Calories: 220

Protein: 16g

Carbohydrates: 18g

Fat: 10g

Fiber: 2g

Banana Oat Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

−  1 ripe banana

−  2 eggs

−  1/2 cup rolled oats

−  1/2 teaspoon vanilla extract

−  1/4 teaspoon cinnamon

−  Cooking spray or a small amount of oil for the pan

Instructions:

Blend the banana, eggs, oats, cinnamon, vanilla, and extract in a blender.

Purée until fluid.

Lightly grease a nonstick skillet and heat it over medium heat.

To make pancakes, drop little amounts of batter into the skillet.

Once bubbles appear on the surface, flip the food over and continue cooking the second side until golden.

Nutritional Facts: (Approximate, per serving)

Calories: 220

Protein: 8g

Carbohydrates: 33g

Fat: 6g

Fiber: 4g

Greek Yogurt and Berry Parfait

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

−  1/2 cup low-fat Greek yogurt

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

−  2 tablespoons granola (low-sugar)

−  1 teaspoon honey

Instructions:

1.Greek yogurt should be layered in a glass or bowl.

Add mixed berries on top of the granola layer.

Add honey to the dish.

Nutritional Facts: (Approximate)

Calories: 230

Protein: 15g

Carbohydrates: 35g

Fat: 4g

Fiber: 4g

Avocado and Egg Toast

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

−  1 slice whole grain bread

−  1/2 avocado, mashed

−  1 egg, poached or fried

−  Salt and pepper to taste

Instructions:

Toast the whole-wheat bread first.

Cover the toasted bread with mashed avocado.

Add a fried or poached egg on top.

Add salt and pepper to taste.

Nutritional Facts: (Approximate)

Calories: 300

Protein: 13g

Carbohydrates: 24g

Fat: 18g

Fiber: 7g

Blueberry Almond Smoothie

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

−  1/2 cup frozen blueberries

−  1/2 banana

−  1 cup unsweetened almond milk

−  1 tablespoon almond butter

−  1 tablespoon chia seeds

Instructions:

In a blender, combine chia seeds, almond milk, almond butter, and frozen blueberries.

Blend until creamy and smooth.

Pour into a glass, then take a sip.

Nutritional Facts: (Approximate)

Calories: 280

Protein: 7g

Carbohydrates: 35g

Fat: 14g

Fiber: 10g

Rice Cake with Peanut Butter and Banana

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

−  1 rice cake

−  2 tablespoons natural peanut butter

−  1/2 banana, sliced

Instructions:

1.Rice cake with peanut butter on it, step

Add banana slices on top.

Nutritional Facts: (Approximate)

Calories: 250

Protein: 8g

Carbohydrates: 32g

Fat: 12g

Fiber: 4g

Veggie Breakfast Wrap

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

−  1 whole grain tortilla

−  2 eggs, scrambled

−  1/4 cup diced bell peppers

−  1/4 cup diced tomatoes

−  2 tablespoons chopped fresh herbs (e.g., parsley, chives)

Instructions:

Use a microwave or a skillet to warm the tortilla.

Arrange the tortilla with the scrambled eggs, tomatoes, bell peppers, and fresh herbs.

Fold the tortilla in thirds to create a wrap.

Nutritional Facts: (Approximate)

Calories: 350

Protein: 18g

Carbohydrates: 30g

Fat: 18g

Fiber: 6g

Berry Breakfast Quinoa

Serves: 1

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

−  1/2 cup cooked quinoa

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

−  1 tablespoon chopped almonds

−  1 teaspoon flaxseeds

−  1/4 cup low-fat Greek yogurt

Instructions:

Layer the cooked quinoa in a bowl.

Add flaxseeds, sliced almonds, and a mixture of berries on top.

Include a Greek yogurt dollop.

Nutritional Facts: (Approximate)

Calories: 280

Protein: 12g

Carbohydrates: 38g

Fat: 8g

Fiber: 7g

Scrambled Tofu and Veggie Bowl

Serves: 1

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

−  1/2 cup crumbled tofu

−  1/4 cup diced bell peppers

−  1/4 cup diced tomatoes

−  2 tablespoons chopped spinach

−  1/4 teaspoon turmeric

−  Salt and pepper to taste

Instructions:

Sauté bell peppers, tomatoes, spinach, and crumbled tofu in a skillet.

Add salt, pepper, and turmeric to the dish.

Heat well and thoroughly blend flavors.

Nutritional Facts: (Approximate)

Calories: 220

Protein: 14g

Carbohydrates: 10g

Fat: 14g

Fiber: 3g

Apple Cinnamon Overnight Oats

Serves: 1

Preparation Time: 10 minutes (plus overnight chilling)

Total Time: 8 hours (chilling time included)

Ingredients:

−  1/2 cup rolled oats

−  1/2 cup unsweetened almond milk

−  1/2 apple, diced

−  1/2 teaspoon cinnamon

−  1 tablespoon chopped walnuts

Instructions:

Combine the rolled oats, almond milk, apple dice, and cinnamon in a container. Stir thoroughly.

Wrap the jar with plastic wrap and chill for at least 8 hours or overnight.

Stir the oats thoroughly and sprinkle chopped walnuts on top before serving.

Nutritional Facts: (Approximate)

Calories: 280

Protein: 7g

Carbohydrates: 45g

Fat: 9g

Fiber: 8g

Lunch

Quinoa and Vegetable Stir-Fry

Serves: 2

Preparation Time: 10 minutes

Total Time: 25 minutes

Ingredients:

−  1 cup cooked quinoa

−  1 cup mixed vegetables (bell peppers, broccoli, carrots), chopped

−  4 oz cooked chicken breast or tofu, diced

−  2 tablespoons low-sodium soy sauce

−  1 teaspoon sesame oil

−  1/2 teaspoon ginger, minced

−  1/2 teaspoon garlic, minced

Instructions:

Sesame oil should be heated in a skillet over medium heat.

Add the ginger and garlic and cook for one minute.

Include cooked chicken or tofu and mixed vegetables. For 5-7 minutes, stir-fry.

Include soy sauce and cooked quinoa. Cook for a further two minutes.

Nutritional Facts: (Approximate, per serving)

Calories: 350

Protein: 25g

Carbohydrates: 40g

Fat: 10g

Fiber: 6g

Spinach and Berry Salad

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

−  2 cups baby spinach

−  1/2 cup mixed berries (strawberries, blueberries, raspberries)

−  2 tablespoons chopped walnuts

−  2 oz grilled chicken or salmon, sliced

−  2 tablespoons balsamic vinaigrette dressing (low-fat)

Instructions:

Toss baby spinach, mixed berries, chopped walnuts, and grilled fish or chicken in a bowl.

Dress with a balsamic vinaigrette.

Nutritional Facts: (Approximate)

Calories: 300

Protein: 25g

Carbohydrates: 20g

Fat: 15g

Fiber: 5g

Mediterranean Chickpea Salad

Serves: 4

Preparation Time: 15 minutes

Total Time: 15 minutes

Ingredients:

−  2 cans (15 oz each) chickpeas, drained and rinsed

−  1 cup cherry tomatoes, halved

−  1/2 cucumber, diced

−  1/4 red onion, thinly sliced

−  1/4 cup chopped fresh parsley

−  2 oz feta cheese, crumbled (optional)

−  Juice of 1 lemon

−  2 tablespoons olive oil

−  Salt and pepper to taste

Instructions:

Combine the chickpeas, cucumber, red onion, cherry tomatoes, and parsley in a big bowl.

Combine the lemon juice, olive oil, salt, and pepper in a small bowl.

Add the dressing to the chickpea mixture and blend by drizzling it over the top.

If preferred, top with feta cheese crumbles.

Nutritional Facts: (Approximate, per serving)

Calories: 300

Protein: 12g

Carbohydrates: 40g

Fat: 10g

Turkey and Avocado Wrap

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

−  1 whole wheat tortilla

−  2 oz sliced turkey breast

−  1/4 avocado, sliced

−  1/4 cup baby spinach leaves

−  1 tablespoon hummus

Instructions:

Spread the whole-wheat tortilla out.

Add hummus, avocado, baby spinach, and sliced turkey to the layer.

To create a wrap, tightly roll the tortilla.

Nutritional Facts: (Approximate)

Calories: 300

Protein: 20g

Carbohydrates: 25g

Fat: 15g

Fiber: 8g

Roasted Vegetable Quinoa Bowl

Serves: 2

Preparation Time: 15 minutes

Total Time: 35 minutes

Ingredients:

−  1 cup cooked quinoa

−  2 cups mixed vegetables (zucchini, bell peppers, eggplant), chopped

−  2 tablespoons olive oil

−  1 teaspoon dried oregano

−  Salt and pepper to taste

−  2 oz feta cheese, crumbled (optional)

Instructions:

Set the oven's temperature to 400°F (200°C).

Combine olive oil, dried oregano, salt, and pepper with the mixed veggies.

Arrange the vegetables on a baking sheet and roast them for 20 to 25 minutes, stirring halfway through.

Arrange cooked quinoa, roasted vegetables, and feta cheese crumbles in a bowl.

5. Nutritional information (roughly, per serving)

Calories: 350

Protein: 10g

Carbohydrates: 45g

Fat: 15g

Fiber: 8g

Black Bean and Corn Salad

Serves: 4

Preparation Time: 15 minutes

Total Time: 15 minutes

Ingredients:

−  2 cans (15 oz each) black beans, drained and rinsed

−  1 cup frozen corn, thawed

−  1/2 red bell pepper, diced

−  1/4 cup chopped fresh cilantro

−  Juice of 2 limes

−  2 tablespoons olive oil

−  1 teaspoon cumin

−  Salt and pepper to taste

Instructions:

Combine the black beans, corn, red bell pepper, and cilantro in a big bowl.

Combine lime juice, cumin, olive oil, salt, and pepper in a small bowl.

After adding the dressing, blend the bean mixture with it.

Nutritional Facts: (Approximate, per serving)

Calories: 250

Protein: 10g

Carbohydrates: 40g

Fat: 7g

Fiber: 12g

Vegetable and Rice Noodle Stir-Fry

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

−  4 oz rice noodles

−  1 cup mixed vegetables (snow peas, bell peppers, carrots), sliced

−  2 tablespoons low-sodium stir-fry sauce

−  1 tablespoon sesame oil

−  1 tablespoon chopped fresh cilantro

Instructions:

Prepare rice noodles as directed on the package. Drain, then set apart.

Sesame oil in a pan over a medium heat.

Stir-fry the mixed vegetables for 5-7 minutes.

Include the stir-fry sauce and cooked rice noodles. Cook for a further two minutes.

Before serving, garnish with chopped cilantro.

Nutritional Facts: (Approximate, per serving)

Calories: 300

Protein: 6g

Carbohydrates: 60g

Fat: 4g

Fiber: 4g

Salmon and Asparagus Sheet Pan Dinner

Serves: 2

Preparation Time: 10 minutes

Total Time: 25 minutes

Ingredients:

−  2 salmon fillets

−  1 bunch asparagus, trimmed

−  1 lemon, sliced

−  2 tablespoons olive oil

−  1 teaspoon dried dill

−  Salt and pepper to taste

Instructions:

Set the oven's temperature to 400°F (200°C).

Arrange salmon fillets, lemon slices, asparagus, and on a baking sheet.

Drizzle with olive oil and season with salt, pepper, and dried dill.

Bake the salmon for 15 to 20 minutes, or until it is done.

Nutritional Facts: (Approximate, per serving)

Calories: 350

Protein: 30g

Carbohydrates: 10g

Fat: 22g

Fiber: 5g

Greek Chickpea Salad

Serves: 4

Preparation Time: 15 minutes

Total Time: 15 minutes

Ingredients:

−  2 cans (15 oz each) chickpeas, drained and rinsed

−  1 cup cucumber, diced

−  1 cup cherry tomatoes, halved

−  1/2 red onion, thinly sliced

−  1/4 cup Kalamata olives, pitted and sliced

−  2 oz feta cheese, crumbled (optional)

−  Juice of 1 lemon

−  2 tablespoons olive oil

−  1 teaspoon dried oregano

−  Salt and pepper to taste

Instructions:

Combine the chickpeas, feta cheese, cucumber, cherry tomatoes, red onion, and olives in a big bowl.

Combine the lemon juice, olive oil, dried oregano, salt, and pepper in a small bowl.

Pour the salad with the dressing, then toss to incorporate.

Nutritional Facts: (Approximate, per serving)

Calories: 300

Protein: 15g

Carbohydrates: 35g

Fat: 12g

Baked