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

By Sussane Davis

Do you want to learn about GOUT 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:

- Scrambled Egg Delight

- Greek Yogurt Parfait

- Spinach and Feta Breakfast Wrap

   

Lunch recipes like:

- Grilled Chicken Salad

- Teriyaki Chicken Rice Bowl

- Shrimp and Quinoa Stir-Fry

Dinner recipes like:

- Grilled Chicken with Quinoa and Roasted Vegetable

- Mediterranean Chickpea and Spinach Stew

- Turkey and Vegetable Stuffed Portobello Mushrooms

             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 GOUT Cookbook! 

Then you can begin reading GOUT Cookbook: 7 Manuscripts in 1 – 300+ GOUT - 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

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MAIN COURSE - 60+ Easy to prepare

home recipes for a balanced and healthy diet

Breakfast

Scrambled Egg Delight

Serves: 1

Preparation Time: 5 minutes

Total Time: 10 minutes

Ingredients:

−  2 eggs

−  Salt and pepper to taste

−  1 tablespoon butter

Instructions:

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

In a pan over medium heat, melt the butter.

Add the eggs to the pan and scramble them till the desired doneness.

Present hot.

Nutritional Facts:

Calories: 150

Protein: 12g

Fat: 11g

Carbohydrates: 1g

Greek Yogurt Parfait

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

−  1 cup Greek yogurt

−  1/2 cup granola

−  1/2 cup mixed berries

−  1 tablespoon honey

Instructions:

Arrange Greek yogurt, granola, and mixed berries in a glass.

Spread honey on the top.

If desired, repeat the layers.

Enjoy!

Nutritional Facts:

Calories: 350

Protein: 20g

Fat: 10g

Carbohydrates: 45g

Oatmeal Banana Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

−  1 cup oats

−  2 ripe bananas, mashed

−  2 eggs

−  1 teaspoon baking powder

−  1/2 teaspoon cinnamon

−  1/4 cup milk

Instructions:

In a bowl, mix oats, mashed bananas, eggs, baking powder, and cinnamon.

Add milk to achieve desired consistency.

Heat a non-stick pan and pour small amounts of batter.

Cook until bubbles form, then flip and cook the other side.

Serve with toppings of your choice.

Nutritional Facts:

Calories: 250

Protein: 10g

Fat: 6g

Carbohydrates: 40g

Avocado Toast

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

−  1 slice whole-grain bread, toasted

−  1 ripe avocado, mashed

−  Salt, pepper, and red pepper flakes to taste

−  Optional toppings: poached egg, sliced tomato

Instructions:

Cover the toasted bread with mashed avocado.

Top with red pepper flakes, salt, and pepper.

If desired, add more toppings.

Enjoy!

Nutritional Facts:

Calories: 300

Protein: 8g

Fat: 18g

Carbohydrates: 30g

Mixed Vegetable Omelette

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

−  3 eggs

−  1/4 cup diced bell peppers

−  1/4 cup diced onions

−  1/4 cup diced tomatoes

−  1/4 cup shredded cheese

−  Salt and pepper to taste

−  1 teaspoon oil

Instructions:

Combine eggs, salt, and pepper in a bowl.

Sauté bell peppers, onions, and tomatoes in a skillet with hot oil.

Add the whisked eggs and cook them until they are set.

Top one side of the omelette with cheese before folding.

Present heat.

Nutritional Facts:

Calories: 350

Protein: 20g

Fat: 25g

Carbohydrates: 10g

Peanut Butter Banana Smoothie

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

−  1 ripe banana

−  2 tablespoons peanut butter

−  1 cup milk (dairy or plant-based)

−  1 tablespoon honey (optional)

−  Ice cubes

Instructions:

Smoothly combine the banana, peanut butter, milk, and honey (if using).

Blend again after adding ice cubes.

Pour into a glass, then sip.

Nutritional Facts:

Calories: 400

Protein: 12g

Fat: 18g

Carbohydrates: 50g

Veggie Breakfast Burrito

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

−  4 large eggs, scrambled

−  1/2 cup black beans, drained and rinsed

−  1/4 cup diced bell peppers

−  1/4 cup diced onions

−  1/4 cup shredded cheese

−  2 whole wheat tortillas

Instructions:

Sauté bell peppers and onions in a pan until they are tender.

Place eggs, black beans, sautéed vegetables, and cheese in layers on warm tortillas.

Fold the tortilla's sides inward and shape it into a burrito.

Serve hot.

Nutritional Facts:

Calories: 400

Protein: 20g

Fat: 15g

Carbohydrates: 45g

Chia Seed Pudding

Serves: 2

Preparation Time: 5 minutes

Total Time: 4 hours (includes chilling time)

Ingredients:

−  1/4 cup chia seeds

−  1 cup milk (dairy or plant-based)

−  1 tablespoon honey or maple syrup

−  1/2 teaspoon vanilla extract

Instructions:

In a dish, combine the chia seeds, milk, honey or maple syrup, and vanilla extract.

Stir thoroughly, then chill for at least 4 hours or overnight.

Before serving, stir one more, and if like, garnish with fruit or nuts.

Nutritional Facts:

Calories: 180

Protein: 6g

Fat: 10g

Carbohydrates: 15g

Breakfast Quinoa Bowl

Serves: 2

Preparation Time: 15 minutes

Total Time: 20 minutes

Ingredients:

−  1 cup cooked quinoa

−  1/2 cup Greek yogurt

−  1/4 cup mixed berries

−  2 tablespoons chopped nuts (e.g., almonds, walnuts)

−  1 tablespoon honey

Instructions:

In bowls, layer cooked quinoa, Greek yogurt, mixed berries, and chopped nuts.

Drizzle honey over the top.

Serve and enjoy!

Nutritional Facts:

Calories: 350

Protein: 15g

Fat: 12g

Carbohydrates: 45g

Apple Cinnamon Overnight Oats

Serves: 1

Preparation Time: 10 minutes

Total Time: 8 hours (overnight)

Ingredients:

−  1/2 cup rolled oats

−  1/2 cup milk (dairy or plant-based)

−  1/2 apple, grated

−  1 tablespoon honey or maple syrup

−  1/2 teaspoon cinnamon

Instructions:

Combine the oats, milk, apple juice, honey or maple syrup, and cinnamon in a jar.

Stir thoroughly, cover, and chill for the night.

Give it a nice stir in the morning and savor.

Nutritional Facts:

Calories: 300

Protein: 8g

Fat: 6g

Carbohydrates: 55g

Spinach and Feta Breakfast Wrap

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

−  1 large whole wheat tortilla

−  2 eggs, scrambled

−  1/2 cup fresh spinach leaves

−  1/4 cup crumbled feta cheese

−  Salt and pepper to taste

Instructions:

Scramble the eggs in a pan and season with salt and pepper.

Spread out the tortilla and top with scrambled eggs, spinach, and feta cheese.

Fold the sides of the tortilla as you roll it up.

In a skillet, reheat and slightly crisp up the wrap.

Present heat.

Nutritional Facts:

Calories: 400

Protein: 20g

Fat: 18g

Carbohydrates: 40g

Banana Nut Muffins

Serves: 12

Preparation Time: 15 minutes

Total Time: 35 minutes

Ingredients:

−  2 ripe bananas, mashed

−  1/2 cup sugar (or sweetener of choice)

−  1/4 cup vegetable oil

−  1/4 cup milk (dairy or plant-based)

−  1 teaspoon vanilla extract

−  1 1/2 cups all-purpose flour

−  1 teaspoon baking powder

−  1/2 teaspoon baking soda

−  1/4 teaspoon salt

−  1/2 cup chopped nuts (e.g., walnuts)

Instructions:

Line a muffin pans with paper liners and preheat the oven to 350°F (175°C).

Combine mashed bananas with sugar, oil, milk, and vanilla essence in a bowl.

Combine the flour, baking soda, baking powder, and salt in another basin.

Combine the dry ingredients and add the chopped nuts after.

Spoon the batter into the muffin tins, and bake for 20 minutes, or until a toothpick inserted in the center comes out clean.

Allow to cool before consuming.

Nutritional Facts (per muffin):

Calories: 200

Protein: 3g

Fat: 9g

Carbohydrates: 28g

Blueberry Protein Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

−  1 cup whole wheat flour

−  1 scoop protein powder (vanilla or plain)

−  1 teaspoon baking powder

−  1/4 teaspoon salt

−  1 cup milk (dairy or plant-based)

−  1 egg

−  1 cup fresh blueberries

−  Cooking spray or oil for the pan

Instructions:

Combine flour, protein powder, baking powder, and salt in a bowl.

Combine the dry ingredients with the milk and egg.

Fold in the blueberries gently.

Lightly spray or oil a pan with cooking spray before heating it up.

To prepare pancakes, pour batter into the pan and heat until bubbles appear on the surface.

Turnover and cook the opposite side until golden.

If preferred, top the dish with more blueberries and sprinkle it with maple syrup.

Nutritional Facts (per serving, including toppings):

Calories: 350

Protein: 20g

Fat: 8g

Carbohydrates: 50g

Lunch:

Grilled Chicken Salad

Serves: 2

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

−  2 boneless, skinless chicken breasts

−  6 cups mixed greens

−  1 cup cherry tomatoes, halved

−  1 cucumber, sliced

−  1/4 red onion, thinly sliced

−  1/4 cup feta cheese, crumbled

−  1/4 cup balsamic vinaigrette

Instructions:

Salt and pepper the chicken, then grill it until it is fully done.

Cut up grilled chicken.

Combine mixed greens, cherry tomatoes, cucumber, and red onion in a big bowl.

Add feta cheese and chicken slices on top.

Just before serving, drizzle with balsamic vinaigrette.

Nutritional Facts (per serving):

Calories: 350

Protein: 30g

Fat: 15g

Carbohydrates: 25g

Quinoa and Black Bean Bowl

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

−  1 cup cooked quinoa

−  1 can black beans, drained and rinsed

−  1 cup corn kernels (fresh, frozen, or canned)

−  1 avocado, diced

−  1/4 cup chopped fresh cilantro

−  Juice of 1 lime

−  Salt and pepper to taste

Instructions:

Combine cooked quinoa, corn, black beans, avocado, and cilantro in a bowl.

Add salt and pepper to the mixture after squeezing lime juice over it.

Gently combine and serve.

Nutritional Facts (per serving):

Calories: 400

Protein: 12g

Fat: 15g

Carbohydrates: 60g

Veggie Wrap with Hummus

Serves: 2

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

−  2 large whole wheat tortillas

−  1/2 cup hummus

−  1 cup mixed greens

−  1/2 cup sliced bell peppers

−  1/2 cup shredded carrots

−  1/4 cup sliced red onion

−  1/4 cup crumbled goat cheese

Instructions:

Lay out the tortillas and spread hummus evenly over each.

Layer mixed greens, bell peppers, shredded carrots, and red onion on top.

Sprinkle goat cheese over the veggies.

Roll up the tortillas, folding in the sides to make wraps.

Serve immediately.

Nutritional Facts (per serving):

Calories: 350

Protein: 10g

Fat: 15g

Carbohydrates: 45g

Salmon and Quinoa Bowl

Serves: 2

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

−  2 salmon fillets

−  1 cup cooked quinoa

−  1 cup steamed broccoli florets

−  1/2 cup diced cucumber

−  1/4 cup diced red bell pepper

−  2 tablespoons soy sauce

−  1 tablespoon sesame oil

−  Sesame seeds for garnish

Instructions:

Add salt and pepper to the fish and cook it until flaky.

Combine cooked quinoa, broccoli that has been steamed, cucumber, and red bell pepper in a bowl.

Combine soy sauce and sesame oil in a small bowl.

Over the quinoa mixture, drizzle the sauce, and toss.

Add cooked salmon on top and finish with sesame seeds.

Serve hot.

Nutritional Facts (per serving):

Calories: 450

Protein: 30g

Fat: 20g

Carbohydrates: 35g

Lentil and Vegetable Soup

Serves: 4

Preparation Time: 10 minutes

Total Time: 40 minutes

Ingredients:

−  1 cup dried green or brown lentils, rinsed and drained

−  1 onion, chopped

−  2 carrots, diced

−  2 celery stalks, diced

−  3 cloves garlic, minced

−  6 cups vegetable broth

−  1 teaspoon cumin

−  1 teaspoon paprika

−  Salt and pepper to taste

Instructions:

In a pot, soften the celery, carrots, and onion.

Stir in the paprika, cumin, and garlic and simmer for a further minute.

Include the lentils and bring the vegetable broth to a boil.

Once the lentils are tender, lower the heat, cover the pan, and simmer for around 25 to 30 minutes.

Add salt and pepper to taste.

Present hot.

Nutritional Facts (per serving):

Calories: 250

Protein: 15g

Fat: 1g

Carbohydrates: 45g

Caprese Pasta Salad

Serves: 4

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

−  8 oz whole wheat pasta, cooked and cooled

−  1 cup cherry tomatoes, halved

−  1 cup fresh mozzarella balls, halved

−  1/4 cup fresh basil leaves, torn

−  2 tablespoons balsamic vinegar

−  2 tablespoons olive oil

−  Salt and pepper to taste

Instructions:

Combine cooked pasta, cherry tomatoes, mozzarella, and basil in a big bowl.

Combine olive oil and balsamic vinegar in a small basin.

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

Add salt and pepper to taste.

Use room temperature for serving.

Nutritional Facts (per serving):

Calories: 350

Protein: 15g

Fat: 18g

Carbohydrates: 35g

Tofu Stir-Fry

Serves: 2

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

−  8 oz firm tofu, cubed

−  2 cups mixed stir-fry vegetables (broccoli, bell peppers, carrots, snap peas, etc.)

−  2 tablespoons soy sauce

−  1 tablespoon hoisin sauce

−  1 teaspoon sesame oil

−  1 teaspoon cornstarch

−  2 tablespoons vegetable oil

−  Sesame seeds for garnish

Instructions:

Combine soy sauce, hoisin sauce, sesame oil, and cornstarch in a bowl.

Add cubed tofu to a pan of hot vegetable oil. Cook till crisp and golden.

Stir-fry the