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

By Sussane Davis

Do you want to learn about Lupus 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

- Chia Seed Pudding

- Sweet Potato Breakfast Hash

     

Lunch recipes like:

- Roasted Vegetable Quinoa Bowl

- Mediterranean Chickpea Salad

- Spinach and Feta Stuffed Bell Peppers

Dinner recipes like:

- Stuffed Portobello Mushrooms

- Thai Vegetable Curry

- Roasted Vegetable and Quinoa Stuffed Acorn Squash

             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 Lupus Diet! 

Then you can begin reading Lupus Diet: 7 Manuscripts in 1 – 300+ Lupus - 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:

Scrambled Eggs with Spinach and Feta

Serves: 2

Preparation Time: 5 minutes

Total Time: 15 minutes

Ingredients:

4 eggs

1 cup fresh spinach, chopped

1/4 cup feta cheese, crumbled

Salt and pepper to taste

Instructions:

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

Lightly spray a nonstick skillet with cooking spray and heat it over medium heat.

Include the spinach, cooking it until it wilts.

Add the whisked eggs and gently scramble them for about a minute or until they are almost set.

Top the eggs with feta cheese, and heat for an additional minute to soften the cheese.

Present hot.

Nutritional Facts:

Calories: 250

Protein: 18g

Carbohydrates: 3g

Fat: 18g

Greek Yogurt Parfait

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

1 cup Greek yogurt

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

2 tablespoons honey

2 tablespoons granola

Instructions:

Spread out half of the Greek yogurt in a glass or bowl.

Sprinkle half the mixed berries over the yogurt.

Add one spoonful of honey.

Top with the remaining Greek yogurt.

Include the rest of the mixed berries.

Top with oats and drizzle with the remaining honey.

Serve right away.

Nutritional Facts:

Calories: 350

Protein: 20g

Carbohydrates: 55g

Fat: 8g

Fiber: 6g

Oatmeal with Almonds and Banana

Serves: 1

Preparation Time: 5 minutes

Total Time: 10 minutes

Ingredients:

1/2 cup rolled oats

1 cup almond milk

1 small banana, sliced

1 tablespoon chopped almonds

1 teaspoon honey

Instructions:

Mix the almond milk and rolled oats in a bowl that can be heated in the microwave.

Microwave for 2 to 3 minutes on high, stirring once.

Add slices of banana, chopped almonds, and honey on top.

Serve hot.

Nutritional Facts:

Calories: 350

Protein: 9g

Carbohydrates: 55g

Fat: 11g

Fiber: 8g

Quinoa Breakfast Bowl

Serves: 2

Preparation Time: 10 minutes

Total Time: 25 minutes

Ingredients:

1 cup cooked quinoa

1 cup mixed berries (blueberries, strawberries, raspberries)

1/4 cup chopped walnuts

2 tablespoons Greek yogurt

1 teaspoon maple syrup

Instructions:

Distribute the prepared quinoa into two bowls.

Add chopped walnuts and a mixture of berries on top.

Spoon some Greek yogurt into each bowl.

Add maple syrup to the dish.

Present hot or cold.

Nutritional Facts:

Calories: 300

Protein: 9g

Carbohydrates: 40g

Fat: 11g

Fiber: 7g

Chia Seed Pudding

Serves: 2

Preparation Time: 5 minutes

Total Time: 4 hours (including chilling time)

Ingredients:

1/4 cup chia seeds

1 cup almond milk

1 teaspoon vanilla extract

1 tablespoon honey

Fresh fruit for topping

Instructions:

Combine the chia seeds, almond milk, honey, and vanilla essence in a bowl.

Stir thoroughly, then chill for at least 4 hours or overnight, stirring every so often.

Add fresh fruit on top just before serving.

Nutritional Facts:

Calories: 180

Protein: 4g

Carbohydrates: 20g

Fat: 10g

Fiber: 10g

Sweet Potato Breakfast Hash

Serves: 2

Preparation Time: 10 minutes

Total Time: 30 minutes

Ingredients:

1 medium sweet potato, peeled and diced

1/2 red bell pepper, diced

1/2 yellow bell pepper, diced

1 small red onion, diced

2 tablespoons olive oil

1 teaspoon smoked paprika

Salt and pepper to taste

2 eggs

Instructions:

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

Include red onion, sweet potato, yellow, red, and green bell peppers.

Add salt, pepper, and smoked paprika to taste.

Sauté the sweet potatoes for around four minutes.

Divide the mixture into two wells and crack an egg into each one.

Cook the eggs in the covered skillet until they are cooked to your preference.

Present hot.

Nutritional Facts:

Calories: 320

Protein: 10g

Carbohydrates: 32g

Fat: 18g

Fiber: 6g

Avocado Toast with Poached Egg

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

1 slice whole grain bread, toasted

1/2 avocado, mashed

1 egg

Salt and pepper to taste

Red pepper flakes (optional)

Instructions:

Toast the bread and then cover it with the mashed avocado.

2. Fill a pot with water, then simmer it gently.

Break an egg into a little basin.

Use a spoon to stir up a whirlpool in the simmering water, then carefully add the egg.

Poach the egg for three minutes, or until the yolk is still runny but the white is set.

Remove the egg from the water with a slotted spoon, then top the avocado toast with it.

If preferred, add red pepper flakes, salt, and pepper to taste.

Nutritional Facts:

Calories: 300

Protein: 13g

Carbohydrates: 24g

Fat: 18g

Fiber: 8g

Peanut Butter Banana Smoothie

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

1 banana

1 cup almond milk

2 tablespoons peanut butter

1 tablespoon chia seeds

1 teaspoon honey (optional)

Ice cubes

Instructions:

Blend banana, almond milk, peanut butter, chia seeds, and honey (if using) together in a blender.

Purée until fluid.

Include ice cubes and blend one more to fully incorporate.

Pour into a glass, then take a sip.

Nutritional Facts:

Calories: 400

Protein: 12g

Carbohydrates: 40g

Fat: 24g

Fiber: 8g

Spinach and Mushroom Breakfast Quesadilla

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

2 whole wheat tortillas

1 cup fresh spinach

1 cup mushrooms, sliced

1/2 cup shredded mozzarella cheese

2 eggs, scrambled

Salt and pepper to taste

Instructions:

Sauté the mushrooms in a nonstick skillet until they shed their liquid.

Stir in the fresh spinach, cooking it until it wilts.

Take the vegetables out of the skillet and place them on the side.

Cook the eggs in the same skillet by scrambling them.

Put one tortilla in the skillet and cover one side of it with half of the cheese.

Add the remaining cheese, sautéed vegetables, and half of the scrambled eggs.

Cook the tortilla until the cheese is melted and it is crispy by folding it in half.

Continue by using the second tortilla.

Split each quesadilla in half before serving.

Nutritional Facts:

Calories: 380

Protein: 22g

Carbohydrates: 30g

Fat: 19g

Fiber: 6g

Berry Protein Smoothie Bowl

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

1 cup mixed berries (blueberries, strawberries, raspberries)

1 scoop plant-based protein powder

1/2 banana

1/4 cup almond milk

Toppings: sliced banana, chia seeds, granola, coconut flakes

Instructions:

Combine half a banana, mixed berries, plant-based protein powder, and almond milk in a blender.

Purée until fluid.

Place a bowl with the smoothie inside.

Add granola, coconut flakes, chia seeds, and sliced banana on top.

Use a spoon to serve.

Nutritional Facts:

Calories: 350

Protein: 20g

Carbohydrates: 45g

Fat: 10g

Fiber: 10g

Overnight Chia Seed Oats

Serves: 2

Preparation Time: 5 minutes

Total Time: 4 hours (including chilling time)

Ingredients:

1/2 cup rolled oats

2 tablespoons chia seeds

1 cup almond milk

1/2 teaspoon vanilla extract

1 tablespoon maple syrup

Fresh fruit for topping

Instructions:

Combine rolled oats, chia seeds, almond milk, vanilla essence, and maple syrup in a jar or other container.

Stir well, cover, and chill for at least 4 hours or overnight.

Stir the mixture thoroughly before serving, then sprinkle fresh fruit on top.

Nutritional Facts:

Calories: 250

Protein: 7g

Carbohydrates: 35g

Fat: 9g

Fiber: 8g

Veggie Breakfast Burrito

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

4 whole wheat tortillas

4 eggs, scrambled

1/2 cup black beans, drained and rinsed

1/2 cup diced tomatoes

1/4 cup diced red onion

1/4 cup chopped bell peppers

1/4 cup shredded cheddar cheese

Salt and pepper to taste

Fresh cilantro (optional)

Instructions:

Combine scrambled eggs, bell peppers, diced tomatoes, red onion, and black beans in a bowl.

Evenly distribute the egg mixture among the tortillas.

Top each tortilla with grated cheddar cheese and the egg mixture.

Fold the tortillas' sides in before rolling them up securely.

Preheat a skillet over medium heat, then cook the burritos for 2 to 3 minutes on each side, or until the cheese is melted and the tortilla is crispy.

If preferred, garnish with fresh cilantro.

Nutritional Facts:

Calories: 380

Protein: 18g

Carbohydrates: 35g

Fat: 18g

Fiber: 8g

Blueberry Almond Baked Oatmeal Cups

Serves: 12

Preparation Time: 10 minutes

Total Time: 35 minutes

Ingredients:

2 cups rolled oats

1/2 cup almond flour

1 teaspoon baking powder

1/2 teaspoon cinnamon

Pinch of salt

1 cup almond milk

1/4 cup maple syrup

1 egg

1 teaspoon vanilla extract

1/2 cup blueberries

1/4 cup sliced almonds

Instructions:

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

Combine rolled oats, almond flour, baking soda, cinnamon, and salt in a large basin.

Combine the almond milk, maple syrup, egg, and vanilla essence in a separate bowl.

After combining the dry and wet ingredients, mix the blueberries in gently.

Distribute the batter equally among the muffin cups, then top with sliced almonds.

Bake the muffins for 20 to 25 minutes, or until the tops are brown and an inserted toothpick comes out clean.

Permit to slightly cool before serving.

Nutritional Facts (per oatmeal cup):

Calories: 150

Protein: 4g

Carbohydrates: 20g

Fat: 6g

Fiber: 3g

Lunch:

Quinoa Salad with Grilled Chicken

Serves: 2

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

1 cup cooked quinoa

2 grilled chicken breasts, sliced

1 cup chopped cucumber

1 cup cherry tomatoes, halved

1/4 cup crumbled feta cheese

2 tablespoons chopped fresh herbs (parsley, basil, etc.)

2 tablespoons olive oil

1 tablespoon balsamic vinegar

Salt and pepper to taste

Instructions:

Combine cooked quinoa, diced grilled chicken, cucumber, cherry tomatoes, and crumbled feta cheese in a sizable bowl.

Combine olive oil and balsamic vinegar in a small basin.

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

Add salt and pepper to taste.

Prior to serving, top with chopped fresh herbs.

Nutritional Facts (per serving):

Calories: 400

Protein: 30g

Carbohydrates: 30g

Fat: 18g

Fiber: 5g

Lentil and Vegetable Stir-Fry

Serves: 4

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

1 cup cooked green lentils

2 cups mixed vegetables (bell peppers, broccoli, carrots, etc.), sliced

1 tablespoon olive oil

2 cloves garlic, minced

1 teaspoon ginger, minced

2 tablespoons low-sodium soy sauce

1 tablespoon sesame oil

1/2 teaspoon red pepper flakes (optional)

Chopped green onions for garnish

Instructions:

In a sizable skillet or wok, heat the olive oil over medium-high heat.

Stir in the ginger and garlic paste, and cook for approximately a minute.

Include the sliced mixed vegetables and heat just until they begin to soften.

Add cooked green lentils and stir.

Drizzle sesame oil and low-sodium soy sauce over top of the mixture.

To give a little heat, if using, add red pepper flakes.

Continue to cook, stirring often, until everything is thoroughly cooked and mixed.

Spoon the stir-fry into bowls and top with green onions that have been chopped.

Nutritional Facts (per serving):

Calories: 250

Protein: 12g

Carbohydrates: 35g

Fat: 7g

Fiber: 10g

Grilled Veggie Wrap

Serves: 2

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

2 whole wheat tortillas

1 cup sliced mixed vegetables (zucchini, eggplant, bell peppers, etc.)

1/4 cup hummus

1/4 cup crumbled goat cheese

2 tablespoons chopped fresh basil

1 tablespoon olive oil

Salt and pepper to taste

Instructions:

Set a grill or grill pan to medium-high heat in step 1.

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

Grill the vegetables for a few minutes, or until they are soft and have grill marks.

Cover each whole wheat tortilla with hummus.

Add grilled vegetables, goat cheese crumbles, and fresh basil that has been chopped on top.

To make wraps, carefully roll the tortillas.

Nutritional Facts (per serving):

Calories: 300

Protein: 10g

Carbohydrates: 40g

Fat: 12g

Fiber: 8g

Chickpea and Spinach Salad

Serves: 2

Preparation Time: 15 minutes

Total Time: 15 minutes

Ingredients:

2 cups baby spinach

1 can (15 oz) chickpeas, drained and rinsed

1/2 cup diced cucumber

1/4 cup diced red onion

1/4 cup crumbled feta cheese

2 tablespoons chopped fresh dill

2 tablespoons olive oil

1 tablespoon lemon juice

Salt and pepper to taste

Instructions:

Combine baby spinach, chickpeas, sliced red onion, cucumber, and feta cheese in a big bowl.

Combine lemon juice and olive oil in a small bowl.

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

Add salt and pepper to taste.

Before serving, top with fresh dill that has been chopped.

Nutritional Facts (per serving):

Calories: 350

Protein: 12g

Carbohydrates: 35g

Fat: 20g

Fiber: 10g

Tuna and White Bean Salad

Serves: 2

Preparation Time: 15 minutes

Total Time: 15 minutes

Ingredients:

1 can (5 oz) tuna, drained and flaked

1 can (15 oz) white beans, drained and rinsed

1 cup cherry tomatoes, halved

1/4 cup diced red onion

2 tablespoons chopped fresh parsley

2 tablespoons olive oil

1 tablespoon red wine vinegar

Salt and pepper to taste

Instructions:

Place flaked tuna, white beans, cherry tomatoes, sliced red onion, and fresh parsley in a big bowl.

Combine red wine vinegar and olive oil in a small basin.

Pour the