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Happy Day Cookbook

Green Team Home Diet

 

By William Gore

 

Copyright William Gore 2016

 

Table of contents.

 

1. Introduction

2. Home menu

3. List of calories in popular foods

4. Diet recipes

5. Nutritional and Weight Loss Plan

 

Introduction

 

Just in time for your holiday cooking. At this book, keep in mind how to make your favorite foods part of a healthy lifestyle. You get a taste of what it feels like to fuel your body well. It’s discovering what really fuels you best. So many health problems can be reduced. Greens however provide our bodies with many nutrients. Using fruit in the smoothie recipes so healthy, you’ll be pleasantly surprised! Eating according to these recipes has been good for my health. This is an adequate amount of protein since the protein requirement for an adult is from 75 to 100 grams per day. The requirement for water (tea, diet smoothie or low carbohydrate soups) is listed in many places at 7 glasses per day. Nutrition deficiencies can be responsible for a whole host of health problems including common issues such as the liver cancers. One of the advantages of a low carbohydrate diet is that the fat ( I avoid fats as the trans-fats in margarine and hydrogenated oils) that is eaten is not stored. When there are no carbohydrates in the diet, the body runs out of carbohydrate (if I do not eat carbohydrates, I can eat the protein) reserves in about three days and it switches to a fat burning metabolism. Look for natural products whole grains, ancient grains, herbs, unprocessed ingredients and organics. So are you eating enough greens?

 

Losing weight is as simple, you need to eat less calories than you burn. To make sure you (and your family, friends) lose one lb a week you should generate a shortage of 500 calories per day, should never consume lower than 1200 calories a day. Anything is possible in this world, if you have the will. There are a lot of components (keep in mind) at work when you attempt to lose weight. Nutrition walks with sport (baseball, dance, gymnastics, swimming, scouts and other), and when they are properly utilized. It is so simple but yet few of us are capable of doing it.

 

4 key foundational cooking elements to your success. I wanted to share it with you:

- Portion control, 1200 calories.

- Vegetarian days 1-2 times per week, dish is full of delicious flavor.

- Whole grain foods.

- High carbohydrate processed foods (candy, cakes, donuts and other) should be eliminated.

 

Carbohydrate intake per day is below 35 grams. As an example, losing 10 pounds over 6 months for a person with a weight of 100 pounds, and the reduction of 20 pounds for another person with a weight of 200 pounds is regarded as a healthy and balanced proportion to weight loss. You too can lose weight simply. Having a healthy diet is a way to prevent health problems (Improve Overall Health), and will provide your body with the right balance of nutrients. Just follow the recipes in this cookbook and enjoy the delicious foods. By the end of that class, I’d lost 18 pounds. Start improving your health today!

 

Home menu.

 

Day 1, 773 cal:

 

Breakfast

 

- 1 banana, 70 cal

- 2 poached egg, 79 cal

- 1 cup strawberries, 60 cal

- 1 cup orange juice, 78 cal

 

Lunch

 

- 1 cup vegetarian vegetable soup, 80 cal

- 1 kiwifruit, 66 cal

- 1 cup skim milk, 90 cal

- 1 apple, 80 cal

 

Dinner

 

- 2 tablespoons raisins, 60 cal

- 1 cup raw vegetables, 25 cal

- 1 cup tossed salad, 25 cal

- 1 cup herbal tea, 0 cal

- 1 cup strawberries, 60 cal

 

Day 2, 784 cal:

 

Breakfast

 

- 1 cup bran cereal, 95 cal

- Banana sandwich, 90 cal

- 1 cup herbal tea, 0 cal

- 1 cup skim milk, 90 cal

 

Lunch

 

- 1/4 cup reduced calorie dressing, 90 cal

- 2 tablespoon of tapioca, 68 cal

- Small saucer of rice pudding, 128 cal

- 1 cup skim milk, 90 cal

 

Dinner

 

- 1 cup tossed salad, 25 cal

- 1 cup basic vinaigrette, 50 cal

- 1 cup raw vegetables, 25 cal

- 1 cup steamed broccoli, 33 cal

- 1 cup herbal tea, 0 cal

 

Day 3, 664 cal:

 

Breakfast

 

- 2 poached egg, 79 cal

- 1 cup cheerios, 48 cal

- 1 cup herbal tea, 0 cal

- 1 cup skim milk, 90 cal

 

Lunch

 

- 1 cup tomato soup, 108 cal

- Fruit-flavored yogurt, 58 cal

- 1/2 apple, 40 cal, 40

- 1 cup orange juice, 78 cal

- 1 cup water, 0 cal

 

Dinner

 

- 1 cup vegetarian vegetable soup, 80 cal

- 1 serving lasagna, 8 cal

- 1/2 cup basic vinaigrette, 50 cal

- 1 cup tossed salad, 25 cal

- 1 cup herbal tea, 0 cal

 

Day 4, 588 cal:

 

Breakfast

 

- 1/2 cup steamed spinach, 19 cal

- 1 cup mixed melon balls, 19 cal

- 1 banana, 70 cal

- 1 cup fat-free milk, 84 cal

 

Lunch

 

- 1 cup vegetarian vegetable soup, 80 cal

- 1 kiwifruits, 66 cal

- 1 cup skim milk, 90 cal

- 1 cup water, 0 cal

 

Dinner

 

- 1 cup raw vegetables, 25 cal

- 2 teaspoons fruit preserves, 28 cal

- 1/2 cup snow peas, 47 cal

- 1 cup strawberries, 60 cal

- 1 cup herbal tea, 0 cal

 

Day 5, 646 cal:

 

Breakfast

 

- 1 cup cooked oatmeal, 60 cal

- 1/2 banana, 35 cal

- 1 apple, 80 cal

- 1 cup skim milk, 90 cal

 

Lunch

 

- 1 cup vegetable soup, 80 cal

- 1/4 cup reduced calorie dressing, 90 cal

- 2 teaspoons fruit preserves, 28 cal

- 1 cup orange juice, 78 cal

 

Dinner

 

- 1 cup basic vinaigrette, 50 cal

- 1 cup tossed salad, 25 cal

- 1 slice whole wheat bread, 30 cal

- 1 cup herbal tea, 0 cal

- 1 cup water, 0 cal

 

Day 6, 558 cal:

 

Breakfast

 

- 1/2 apple, 40 cal

- 1 cup cheerios, 48 cal

- 2/3 cup cooked oat bran cereal, 80 cal

- 1 cup skim milk, 90 cal

 

Lunch

 

- 1 cup vegetable soup, 80 cal

- 2 tablespoons raisins, 60 cal

- 1 cup strawberries, 60 cal

- 1 cup water, 0 cal

 

Dinner

 

- 1/4 cup basic vinaigrette, 50 cal

- 1 cup tossed salad, 25 cal

- 1 cup raw vegetables, 25 cal

- 1 cup herbal tea, 0 cal

- 1 cup water, 0 cal

 

Day 7, 674 cal:

 

Breakfast

 

- 2 poached eggs, 79 cal

- 1 cup herbal tea, 0 cal

- 1 cup mixed berries, 87 cal

- 1 cup orange juice, 78 cal

 

Lunch

 

- 1 slice whole wheat bread, 30 cal

- 1 cup raw vegetables, 25 cal

- 1 apple, 80 cal

- 1 cup skim milk, 90 cal

- 1 cup tossed salad, 25 cal

 

Dinner

 

- 1 cup vegetable soup, 80 cal

- 1 cup strawberries, 60 cal

- 1 cup basic vinaigrette, 50 cal

- 1 cup herbal tea, 0 cal

- 1 cup water, 0 cal

 

Day 8, 550 cal:

 

Breakfast

 

- 1 cup tossed salad, 25 cal

- 1 cup vegetable soup, 80 cal

- 1 cup raw vegetables, 25 cal

- 1 cup orange juice, 78 cal

- 1 cup herbal tea, 0 cal

 

Lunch

 

- 1 slice whole wheat bread, 30 cal

- 2 teaspoons fruit preserves, 28 cal

- 1 cup strawberries, 60 cal

- 1 cup basic vinaigrette, 50 cal

- 1 cup water, 0 cal

 

Dinner

 

- 2 tablespoons raisins, 60 cal

- 1 cup raw vegetables, 25 cal

- 1 white dinner roll, 70 cal

- 1 serving garlic basil green beans, 19 cal

- 1 cup herbal tea, 0 cal

 

Day 9, 540 cal:

 

Breakfast

 

- 1 cup orange juice, 78 cal

- 2 tablespoons raisins, 60 cal

- 2 teaspoons fruit preserves, 28 cal

- 1 slice whole wheat bread, 30 cal

- 1 cup water, 0 cal

 

Lunch

 

- 1 cup basic vinaigrette, 50 cal

- 1 cup vegetable soup, 80 cal

- 1 cup raw vegetables, 25 cal

- 1 cup strawberries, 60 cal

- 1 cup herbal tea, 0 cal

 

Dinner

 

- 1 cup raw vegetables, 25 cal

- 1 cup strawberries, 60 cal

- 1 cup tossed salad, 25 cal

- 1 serving garlic basil green beans, 19 cal

- 1 cup water, 0 cal

 

Day 10, 565 cal:

 

Breakfast

 

- 1 slice whole wheat bread, 30 cal

- 1 cup vegetable soup, 80 cal

- 1 cup strawberries, 60 cal

- 2 teaspoons fruit preserves, 28 cal

- 1 cup herbal tea, 0 cal

 

Lunch

 

- 2 tablespoons raisins, 60 cal

- 1 cup tossed salad, 25 cal

- 1 serving garlic basil green beans, 19 cal

- 1 cup basic vinaigrette, 50 cal

- 1 cup water, 0 cal

 

Dinner

 

- 1 cup cheerios, 48 cal

- 1/2 banana, 35 cal

- 1 cup strawberries, 60 cal

- 1 white dinner roll, 70 cal

- 1 cup herbal tea, 0 cal

 

Day 11, 481 cal:

 

Breakfast

 

- 1 cup tossed salad, 25 cal

- 1 serving garlic basil green beans, 19 cal

- 1 cup strawberries, 60 cal

- 1 cup raw vegetables, 25 cal

- 1 cup water, 0 cal

 

Lunch

 

- 2 teaspoons fruit preserves, 28 cal

- 1 slice whole wheat bread, 30 cal

- 1 cup vegetable soup, 80 cal

- 2 tablespoons raisins, 60 cal

- 1 cup herbal tea, 0 cal

 

Dinner

 

- 1 cup basic vinaigrette, 50 cal

- 1 cup raw vegetables, 25 cal

- 1 serving garlic basil green beans, 19 cal

- 1 cup strawberries, 60 cal

- 1 cup water, 0 cal

 

Day 12, 618 cal:

 

Breakfast

 

- 1 cup orange juice, 78 cal

- 1 cup vegetable soup, 80 cal

- 1 cup basic vinaigrette, 50 cal

- 1 cup cheerios, 48 cal

- 1 cup herbal tea, 0 cal

 

Lunch

 

- 1 cup tossed salad, 25 cal

- 1 cup strawberries, 60 cal

- 2 teaspoons fruit preserves, 28 cal

- 1 slice whole wheat bread, 30 cal

- 1 cup water, 0 cal

 

Dinner

 

- 1 banana, 70 cal

- 1 white dinner roll, 70 cal

- 1 serving garlic basil green beans, 19 cal

- 1 cup strawberries, 60 cal

- 1 cup herbal tea, 0 cal

 

Day 13, 513 cal:

 

Breakfast

 

- 1 cup raw vegetables, 25 cal

- 2 teaspoons fruit preserves, 28 cal

- 1 slice whole wheat bread, 30 cal

- 1 cup tossed salad, 25 cal

- 1 cup water, 0 cal

 

Lunch

 

- 1 cup cheerios, 48 cal

- 1 cup vegetable soup, 80 cal

- 1 cup strawberries, 60 cal

- 1 cup basic vinaigrette, 50 cal

- 1 cup herbal tea, 0 cal

 

Dinner

 

- 2 tablespoons raisins, 60 cal

- 2 teaspoons fruit preserves, 28 cal

- 1 serving garlic basil green beans, 19 cal

- 1 white dinner roll, 70 cal

- 1 cup water, 0 cal

 

Day 14, 540 cal:

 

Breakfast

 

- 1 cup orange juice, 78 cal

- 1 cup vegetable soup, 80 cal

- 1 cup tossed salad, 25 cal

- 1 cup raw vegetables, 25 cal

- 1 cup herbal tea, 0 cal

 

Lunch

 

- 1 slice whole wheat bread, 30 cal

- 1 cup strawberries, 60 cal

- 2 teaspoons fruit preserves, 28 cal

- 1 serving garlic basil green beans, 19 cal

- 1 cup water, 0 cal

 

Dinner

 

- 2 tablespoons raisins, 60 cal

- 1 cup strawberries, 60 cal

- 1 cup tossed salad, 25 cal

- 1 cup basic vinaigrette, 50 cal

- 1 cup herbal tea, 0 cal

 

List of calories in popular foods, kcal in 100 g.

 

Bakery products.

 

Starch – 320

Crackers wheaten – 331

Crackers creamy – 414

Dough barmy – 320

Bread grain – 231

 

Grain products.

 

Oat-flakes boiled – 55

Oat-flakes dry – 390

Wild rice crude – 353

Wheat winter – 354

Grain semolina – 340

Grain oat – 374

Grain pearl-barley – 340

Grain wheaten – 352

Grain millet – 335

Flour – 348

Muesli – 371

Oat flakes – 305

Barley flakes – 315

 

The bean.

 

Peanut boiled – 376

White haricot – 352

Beans green – 33

Peas boiled – 115

Soybeans boiled – 130

Tofu soybeans – 72

Haricot – 328

 

Vegetable cultures.

 

Artichokes – 45

Eggplants – 24

Broccoli – 33

Swede – 31

Parsley greens – 45

Fennel greens – 32

Cabbage – 28

Kohlrabi – 26

Parsley root – 47

Celery roots – 38

Garden cress – 24

Onions green – 22

Leek – 38

Olives – 351

Carrots – 33

Cucumbers fresh – 15

Tomatoes – 10

Rhubarb – 18

Garden radish – 20

Radish – 19

Turnip – 28

Savoy cabbage – 33

Salad – 19

Beet – 48

Celery – 21

Asparagus – 20

Pumpkin – 29

Fennel – 49

Horse-radish – 49

Cauliflower – 28

Chicory – 16

Garlic – 106

Spinach – 19

Sorrel – 30

 

Mushrooms.

 

Chanterelles – 13

Slippery jacks – 23

Honey agarics – 20

Field mushrooms – 24

 

Fruit and berries.

 

Apricots – 46

Avocado – 204

Quince – 38

Cherry plum – 38

Pineapples – 57

Oranges – 38

Bananas – 91

Cow-berry – 43

Grapes – 69

Cherry sour – 52

Cherry sweet – 64

Blueberry – 36

Pomegranate – 76

Grapefruit – 35

Pear – 42

Melon – 19

Blackberry – 32

Kiwi – 66

Cornell – 41

Strawberry – 36

Cranberry – 32

Gooseberry – 48

Lemon – 31

Mango – 63

Tangerines – 38

Peaches – 47

Sloe – 47

Bilberry – 44

Mulberry – 52

Apples – 46

 

Dried fruits.

 

Apples dried – 210

Raisin – 280

Fig – 290

Dates – 290

Prunes – 227

Pear – 246

Peaches – 275

 

Nuts and seeds.

 

Coconut dried – 608

Almonds – 598

Bitter nuts – 673

Walnuts – 650

Nuts cedar – 620

Pistachios – 638

Filbert – 670

 

Milk.

 

Milk cow integral – 68

Milk condensed with sugar – 324

Milk dry – 469

 

Ice-cream.

 

Ice-cream vanilla – 192

Ice-cream vanilla and chocolate – 140

Ice-cream dairy – 160

Ice-cream fruit – 144

 

Cheeses.

 

“Amadeus” – 364

“Viola” – 307

“Meggl” – 590

“Moosbakher” – 350

«Frames» – 336

«Sirius Camembert» – 294

“Feta” (30 g) – 75

“Etorki” – 401

Dutch cheese – 360

Kostroma cheese – 345

Steppe cheese – 362

Chedder cheese – 412

Swiss cheese – 335

 

Fats and oil.

 

Goose fat – 930

Fat beef baked – 871

Fat goose – 930

Fat culinary – 897

Fat pork – 871

Fat pork baked – 947

Fat table – 899

Coconut oil – 925

Mayonnaise easy – 260

Margarine dietary – 366

Margarine dairy – 743

Margarine low-fat – 384

Margarine creamy – 720

Margarine table – 720

Oil peanut – 895

Oil country unsalted – 661

Oil country salty – 652

Oil amateur unsalted – 709

Oil nut – 570

Oil sunflower – 898

Vegetable oil – 873

Butter – 734

Oil baked – 869

Dairy fat – 372

Olive oil – 110

 

Meat products.

 

Beef fat – 171

Beef fast – 121

Pork fat – 268

Pork meat – 147

Mutton fast – 169

Mutton fat – 225

 

Veal.

 

Fillet – 158

Leg – 161

Gammon – 155

Chop on a stone – 188

Back part – 210

 

Mutton.

 

Gammon – 375

Chop on a stone – 380

Shovel – 380

Back part – 459

 

Beef.

 

Shovel – 208

Fillet (stake) – 189

Edges – 446

Gammon – 308

Beef force-meat – 118

Tail – 184

 

Pork.

 

Fillet – 264

Pork leg – 431

Neck – 552

Gammon – 543

Shoulder – 593

 

Offal.

 

Udder cow – 173

Beef liver – 735

Lungs – 126

Liver mutton – 101

Liver beef – 130

Liver pork – 108

Kidneys mutton – 77

Kidneys beef – 66

Kidneys pork – 80

Kidneys veal – 173

Heart mutton – 82

Heart beef – 87

Heart pork – 89

Entrails – 120

Language beef – 279

Language pork – 300

Language veal – 160

 

Meat and sausage products.

 

Bacon boiled – 447

Boiled ham – 282

Ham – 365

Ham from beef – 133

Beef corned beef – 216

Diabetic sausage – 254

Doctor’s sausage – 197

Amateur sausage – 291

Dairy sausage – 252

Ukrainian sausage – 404

Sausage dietary – 170

Sausage with fat – 316

Sausage pork – 367

Sausage “Amateur” – 514

Sausage veal – 316

Smoked sausage – 507

Salami – 560

Sausages beef – 215

Sausages pork – 332

 

Bird.

 

Geese fat – 422

Geese fast – 260

Wild bird – 108

Turkey fat – 227

Turkey fast – 179

Chicken ham – 250

Pheasant – 143

Chickens broiler – 183

 

Eggs.

 

Dry protein – 336

Dry yolk – 623

Fried eggs – 243

Egg yolk (18 g) – 69

Egg powder – 544

Soft-boiled egg – 159

Egg chicken entirely (60 g) – 79

Egg quail – 168

Egg with caviar (80 g) – 160

Egg stuffed – 297

 

Fish.

 

White fish – 76

The beluga – 131

Bull-calves – 145

Humpback salmon – 148

Mullet – 124

Sprat Baltic – 137

Smelled – 90

Salmon – 130

Lamprey – 165

Pollack – 80

Perch – 81

Halibut – 131

Haddock – 80

Small fry – 110

Sprat – 98

Sardines – 120

Starred sturgeon – 181

Herring – 222

Tone – 289

Cod – 65

Tuna – 148

Pike – 72

 

Smoked and tinned fish.

 

Smoked flounder – 90

Smoked haddock – 302

Smoked cod – 111

Smoked eel – 337

Fresh-salted herring – 267

Sturgeon – 164

Halibut – 238

Cod liver – 613

Haddock – 102

Sardines in oil – 275

Herring in sauce – 164

Herring smoked – 218

Herring Pacific – 224

Salmon smoked – 142

Mackerel – 238

Mackerel in oil – 220

Tuna in oil – 300

Sprats in oil – 153

Pike in a tomato – 108

 

Caviar.

 

Caviar sturgeon black – 317

Caviar sturgeon granular – 203

Caviar sturgeon – 131

Pollack caviar – 131

Cod caviar – 115

 

Seafood.

 

Shrimps – 103

Mussels – 72

Mollusks – 83

Sea cabbage – 5

Lobsters – 82

Crayfish – 75

Oysters (6 pieces) – 120

 

Chickens and fishes.

 

Mutton fried – 262

Mutton boiled – 243

Meatballs beef – 235

Meatballs fish – 133

Beefsteak – 304

Beef fried – 214

Pike fried – 95

Beef boiled – 254

Beef stewed – 232

Goulash beef – 180

Goulash pork – 355

Aspic – 33

Turkey fried – 295

Flounder fried – 75

Carp boiled – 95

Cutlets beef – 220

Cutlets from a fried – 209

Cutlets pork chopped – 339

Chicken boiled – 170

Pollack boiled – 80

Sea perch boiled – 112

Liver fried – 244

Liver stewed – 165

Pie with kidneys – 304

Pilaf beef – 359

Roast beef – 308

Pork fried – 298

Pork stewed – 349

Herring fried – 180

Heart in sauce – 168

Jelly beef – 40

Jelly pork – 193

Veal fried – 150

Veal boiled – 115

Cod fried – 122

Duck fried – 345

Trout boiled – 45

Chicken fried – 148

Pike fried – 95

Pike boiled – 45

 

Garnishes.

 

Cabbage stewed – 75

Potatoes fried – 192

French fries – 252

Mashed potatoes – 54

Porridge viscous – 85

Porridge liquid – 64

Noodles – 240

Onions fried – 263

Pasta – 330

Pasta egg – 356

Macaroni – 390

Carrot cutlets – 158

Rice – 332

Spaghetti – 364

 

Soups.

 

Borsch – 230

Pea soup – 137

Mushroom soup – 140

Noodles mushroom – 80

Vegetable soup – 117

Beetroot soup – 50

Soup pea – 242

Soup potato – 80

Soup vegetable – 50

Soup fish – 300

Soup bean – 241

Soup noodles – 80

 

Salads.

 

Caviar marrow – 90

Cabbage fermented – 14

Potato salad – 39

Gherkins – 30

Corn tinned – 32

Pickles – 20

Pepper tinned – 53

 

Sugar, confectionery, jam.

 

Jam strawberry – 294

Jam crimson – 390

Jam apple – 352

Glucose – 390

Jam apricot – 273

Jam cherry – 250

Jam strawberry – 251

Jam crimson – 252

Jam all-sorts – 230

Chewing gum – 350

Zephyr – 299

Honey – 320

Fruit candy – 310

Cookies sugar – 424

Cake biscuit – 344

Cake almond – 421

Cake sand – 446

Jam apple – 250

Syrup apricot – 256

Syrup strawberry – 253

Syrup lemon – 269

Syrup crimson – 256

Syrup currant – 259

Syrup apple – 258

Syrup all-sorts – 259

Pie biscuit – 335

Pie almond – 530

Pie chocolate – 488

Fruit fruitcake – 368

Halvah peanut – 545

Halvah sunflower – 546

Chocolate bitter – 531

Chocolate dairy – 534

Nut chocolate – 539

 

Drinks alcoholic.

 

Orange liqueur (20 ml) – 85

Vermouth sweet (50 ml) – 85

Vermouth dry (50 ml) – 60

Wine white (125 ml) – 99

Wine red (125 ml) – 93

Wine pink (200 ml) – 145

Wine fruit (125 ml) – 93

Wine apple (250 ml) – 93

Whisky (20 ml) – 48

Vodka (20 ml) – 55

Gin (40 ml) – 130

Green liqueur (20 ml) – 50

Calvados (20 ml) – 65

Cognac (20 ml) – 49

Strong fruit wine (20 ml) – 47

Liqueur (20 ml) – 65

Madera (50 ml) – 60

Beer light (100 ml) – 47

Beer dark (100 ml) – 33

Port (50 ml) – 70

Rice vodka (20 ml) – 50

Rum (20 ml) – 75

 

Drinks nonalcoholic (250 ml).

 

“Cola” – 110

“Sprite” – 44

“Forfeit” – 82

Apricot juice – 55

Orange juice – 123

Grape juice – 180

Cherry juice – 54

Bitter lemon – 119

Cocktail sweet – 175

Compote pear – 69

Compote currant – 78

Compote cherry – 69

Compote apple – 78

Compote all-sorts – 81

Lemonade – 123

Mineral water – 0

Carrot juice – 68

Vegetable drink – 60

Beet juice – 59

Tomato juice – 45

 

Diet recipes.

 

1. Vegetable Soup.

 

Ingredients:

 

1 large cupful red lentils, 1 turnip, 2 onions, 3 potatoes, 1 carrot, 1 leek, 1 celery, parsley, 1 lb. tomatoes, 3-1/2 quarts water.

 

Directions:

 

Wash and cut up vegetables. Boil until tender, then strain through coarse sieve and serve. There is an easy way to lose weight.

 

2. Spinach Soup.

 

Ingredients:

 

1 lb. spinach, 1 tsp gravy essence, 1 quart water.

 

Directions:

 

Cook spinach in its own juices. Strain from it, through a hair sieve or colander, all the liquid. Add essence.

 

3. Pea Soup.

 

Ingredients:

 

4 ozs. pea-flour, 1 lb. tin tomatoes, 1 chopped leek, 1 quart water.

 

Directions:

 

Mix pea-flour into paste.

 

Boil ingredients together 30 minutes.

 

4. Pot-barley Soup.

 

Ingredients:

 

4 ozs. pot-barley, 1 onion, 1 tsp gravy essence, 2 quarts water, corn flour to thicken.

 

Directions:

 

Cook barley until quite soft; chop onion finely; mix a little corn flour into paste with cold water. It is simply. Stir into the boiling soup.

 

Boil all ingredients together for 20 minutes.

 

5. Corn Soup.

 

Ingredients:

 

1 lb. tin sugar-corn, 1/2 lb. tin tomatoes, 2 chopped onions, 2 ozs. corn flour, 1 quart water.

 

Directions:

 

Boil onion until soft; mix corn flour into paste with cold water. Place sugar-corn, tomatoes, onions, and water into stew pan; heat and add corn flour. It is simply. Boil ingredients together 10 minutes.

 

6. Sour Meatballs.

 

Ingredients:

 

1 lbs. lean ground beef, 1 cup milk, 1 cup bread crumbs, 1 egg, beaten, Salt and pepper to taste.

 

Directions:

 

Mix all of the above together and form 1 inch meatballs.

 

Brown meatballs in a frying pan in batches over medium heat and place in greased casserole dish.

 

7. Green Tea + Ice.

 

Ingredients:

 

1 cup coconut milk, 2 tbsp green tea, 2 tbsp sweetener, 5-6 ice cubes.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

8. Apples + Tea.

 

Ingredients:

 

1 cup orange juice, 1 cup coconut milk, 1 apple, 1/2 cup pineapple, 1 tbsp green tea.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

9. Green Tea + milk.

 

Ingredients:

 

1 cup milk, 1 tbsp green tea, 1 banana, 1 cup mango chunks, 1 tbsp ground flax seed.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

10. Tropical Juice.

 

Ingredients:

 

1 cup juice, 1 cup milk, 2 tbsp green tea, 1 banana, 1 cup mango.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

11. Protein + Milk.

 

Ingredients:

 

1 cup milk, 1 cup mixed berries, 1 cup spinach leaves, 1 scoop whey protein, 1 tbsp chiai seeds.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

12. Juice + Berries.

 

Ingredients:

 

1 cup blueberry juice, 1 cup cherry’s, 1 cup mixed berries, 1 tbsp chiai seeds.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

13. Fruit + Strawberry.

 

Ingredients:

 

2/3 cup coconut milk, 2/3 cup almond, 1/2 cup yogurt, 1 cup oatmeal, 1/2 cup strawberry, 1 banana.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

14. Tofu.

 

Ingredients:

 

1 block silken, 1 banana, 1 cup crushed pineapple, 1/2 cup milk, 4 strawberries.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

15. Bones Smoothie.

 

Ingredients:

 

4 ounces orange juice. 1 medium orange, 1 medium banana.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

16. Apple Smoothie.

 

Ingredients:

 

1 cup shredded romaine lettuce, 1 cup broccoli heads, 1 apple, 1 orange, 1 cup water, 1 cup ice cubes.

 

Directions:

 

Rinse greens under running water.

 

Remove seeds and separate into segments.

 

Add all ingredients into a blender, it is simply.

 

17. Ginger Smoothie.

 

Ingredients:

 

1 cup spinach, 1 cup figs, 1 tbsp chopped ginger, 2 whole pitted dates, 1 cup water, 1 cup ice cubes.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

18. Green Smoothie.

 

Ingredients:

 

2 pieces apples, 1 piece banana, 1 piece cucumber, 1 cup water.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

19. Fruity Smoothie.

 

Ingredients:

 

1 cup chopped kale leaves, 1 cup spinach leaves, 1 cup berries, 1 cup sliced ripe banana, 1 cup pear cubes, 1 cup water.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

20. Green Smoothie 2.

 

Ingredients:

 

3 cups chopped kale leaves, 1 mango, 1 cup sliced banana, 1 lime fruit, and 1 cup coconut milk.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

21. Spinach Smoothie.

 

Ingredients:

 

2 cups chopped spinach leaves, 1 orange, 1 cup sliced bananas, 1/3 cup strawberries, 1/3 cup plain yogurt, 1 cup ice cubes.

 

Directions:

 

Add all ingredients into a blender, it is simply..

 

22. Oats Smoothie.

 

Ingredients:

 

1 cup fresh strawberries, 1 large stalk of celery, 1 tsp barley powder, 1 cup instant oats, 1 tbsp pumpkin seeds, 1 cup milk, 1 cup water, and 1 cup ice cubes.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

23. Beef Ribs.

 

Ingredients:

 

1 cup sauce, 1-cup beef stock, 1/2 cup red wine, 1 tsp garlic, 2-3 lbs. beef ribs.

 

Directions:

 

Place everything in slow cooker. Cook for 8 hours on low, 4 – 5 hours on high.

 

24. Spicy Zucchini.

 

Ingredients:

 

3 cans chicken broth, 6 cups sliced zucchini, 2 cups milk or cream, 4 tsp sour cream, 2 tsp powdered chicken bouillon, salt and pepper to taste.

 

Directions:

 

Cook zucchini in chicken broth until tender, approx. 15 minutes and puree in a mixer. Add milk and seasoning. Pour into bowls and add a dollop of sour cream to each serving.

 

25. Pork + garlic.

 

Ingredients:

 

3.5 pounds pork tenderloin, 1/2 cup soy sauce, 1 tablespoon minced onion, 1 large clove garlic, crushed, 1 tablespoon vinegar, 1/2 tsp black pepper, 1/2 tsp sugar.

 

Directions:

 

Slice tenderloin into approx. 1/2 slices and place in a single layer in a casserole dish. Pour remaining ingredients over meat. Bake at 350 degrees for 1 hour.

 

26. Crab Bisque.

 

Ingredients:

 

1 can crab meat, 1 can cream of mushroom soup, 1 can cream of asparagus soup, 1 cup cream, 1 cup milk, 1/2 cup dry sherry, 1/2 tsp Tabasco.

 

Directions:

 

Mix first three ingredients in blender, puree until smooth. Add the last ingredients and heat through.

 

27. Fish + marinade.

 

Ingredients:

 

1 lb. halibut, beer for marinade, oil.

 

Directions:

 

Cover fish in beer and marinate for 1.5 to 2.5 hours. Fry in approx 11/2 inches of hot cooking oil until golden brown. Drain on a paper towel.

 

28. Apple Cider + Juice.

 

Ingredients:

 

1 gallon apple cider, 12 cloves, 1 tsp whole spice, 1 tsp ground cinnamon, 1 c. orange juice, 1/2 cup brown sugar, lemon slices.

 

Directions:

 

Add all ingredients in heat apple cider.

 

Allow the mixture to simmer for half hour.

 

29. Cranberry Juice + Cloves.

 

Ingredients:

 

1 gallon apple cider, 1 quart cranberry juice, 1/2 cup brown sugar, 5 cinnamon sticks, 1 tsp cloves.

 

Directions:

 

In pot, simmer together on stove until just simmering.

 

30. Vodka + Juice.

 

Ingredients:

 

1 oz. vodka, 1 oz. peach schnapps, 2 oz. cranberry juice, 1 oz. orange juice.

 

Directions:

 

Add vodka, juice and peach schnapps to a glass over ice.

 

31. Sweet Sunset.

 

Ingredients:

 

1 cup frozen mango cubes, 1 carrot, 1/2 cup mint leaves, packed, 1 cup orange juice.

 

Directions:

 

Coarsely chop carrot and mango. In a blender, puree carrot. Add mango and mint leaves and blend until smooth. Add orange juice and pulse until combined.

 

32. Coffee + milk.

 

Ingredients:

 

1/2 cup freshly brewed coffee, 1/2 cup light milk, 1/2 cup light cream, 1 cup of ice cubes, 2 teaspoons chocolate milk powder, and 1 packet of your favorite sweetener.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

33. Chocolate Butter.

 

Ingredients:

 

1/4 cup butter, 3 cups confectioner’s sugar, 3 tbsp cocoa powder, 1 tsp vanilla, 2 tbsp milk.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

34. Turkey + sugar.

 

Ingredients:

 

12 pound, 5 kg turkey, 1 cup salt, 1 cup sugar, 1 gallon vegetable stock, 1 tsp black peppercorns, 1 tsp allspice berries, 1 gallon water.

 

Directions:

 

Put all ingredients into a large pot over medium-high heat. Bring to a boil.

 

35. Banana Smoothie.

 

Ingredients:

 

1 Banana cut in half, 1/2 cup orange juice, 1 cup water, 1/2 pint frozen vanilla yogurt, 1 cup of ice cubes.

 

Directions:

 

Add all ingredients into a blender, it is simply.

 

36. Nut + onion.

 

Ingredients:

 

3 ozs. nuts, 3 ozs. breadcrumbs, 1 oz. nut butter, 1 chopped onion, 1 tomato.

 

Directions:

 

Mix ingredients together; dust with flour and fry.

 

37. Baked Bananas.

 

Prepare the desired number by washing and cutting off stalk. It is simply.

 

Bake in oven 20 minutes, and then serve.

 

38. Scotch Stew.

 

Ingredients:

 

3 ozs. pot-barley, 2 ozs. rolled oats, 1 carrot, 1 turnip, 2 potatoes, 1 onion, 4 tomatoes, water.

 

Directions:

 

Wash, peel, and chop vegetables in chunks. Here’s to losing weight! Stew all ingredients together for 2 hours.

 

39. Tomatoes + Rice.

 

Ingredients:

 

4 ozs. unpolished rice, 1 lb. tin tomatoes.

 

Directions:

 

Boil together until rice is cooked. It is simply.

 

40. Apple + Ricotta.

 

Ingredients:

 

1/2 cup low-fat ricotta cheese, 1 8-inch whole grain torilla, 1/2 cup chunky applesauce, Cinnamon to taste.

 

Directions:

 

Spread ricotta cheese in the whole grain tortilla. Sprinkle with cinnamon to taste; roll up. It is simply. Place roll on a microwave safe dish and microwave for 10-20 seconds.

 

41. Blackberry Melon.

 

Ingredients:

 

1/2 cup tub style, 2 tbsp sugar, 1 tbsp milk, 1/4 tsp almond extract, 1/2 cantaloupe, 1 cup blackberries, 4 tsp sliced almonds.

 

Directions:

 

Use a mixer to combine cream with sugar, almond extract and milk. It is simply. Blend well until smooth.

 

42. Cantaloupe Bowl.

 

Ingredients:

 

1 small cantaloupe, 1 fat-free cottage cheese, 2 tsp chopped walnuts.

 

Directions:

 

Scoop seeds out of the cantaloupe. Fill cantaloupe half with cottage cheese and sprinkle with walnuts.

 

43. Breakfast Fruit.

 

Ingredients:

 

2 oranges, 1 banana, 1 tbsp golden raisins, 1/2 cup low-fat plain yogurt, 1/8 tsp cinnamon.

 

Directions:

 

Combine fruit in a small bowl. It is simply. Put a rounded tablespoon of yogurt over fruit and sprinkle with a dash of cinnamon.

 

44. Lentil.

 

Ingredients:

 

1 cup lentils, 1/2 cup brown rice, 3 cup carrots, 1 lb swiss chard, 1 lb kale, 3 cups water, 1 packet onion soup mix, 1 tsp basil, 1 tbsp olive oil.

 

Directions:

 

Place all ingredients in pot; bring to a boil. It is simply. Reduce heat, cover and cook until rice is done for 20 to 30 minutes.

 

45. Apple + juice.

 

Ingredients:

 

1 golden delicious apple, 1/3 cup apple juice, 1/3 cup water, dash of cinnamon, 1/3 cup quick-cook rolled oats.

 

Directions:

 

Combine apples, juice, water and seasonings; bring to a boil. It is simply. Stir in rolled oats; cook for 1 minute.

 

46. Orange Banana.

 

Ingredients:

 

1 orange, 1 banana, 1 can pineapple juice, 1 cup crushed ice, 1 tbsp honey.

 

Directions:

 

Add all ingredients into a blender and enjoy.

 

47. Onion + Cream.

 

Ingredients:

 

1/2 coconut cream, 1/2 almond butter, 1 onion, 2 garlic cloves, 1 tsp oil.

 

Directions:

 

Fry garlic, onion and oil on a skillet. Throw in the remaining ingredients and keep stirring until the mixture thickens. It is simply. Remove from stove and add some chili flakes.

 

48. Vegetarian Breakfast.

 

Ingredients:

 

1 vegetarian sausage patty, 1/2 cup egg substitute, 1 whole wheat muffin, 2 slices tomato.

 

Directions:

 

Top muffin with scrambled egg substitute, vegetarian sausage patty and sliced tomato. It is simply.

 

49. Zucchini + Eggs.

 

Ingredients:

 

2 large eggs, 1 cup zucchini, 1/4 cup onion, 1/4 tsp garlic powder, 1/4 tsp onion powder, salt to taste.

 

Directions:

 

Mix all the ingredients in a bowl. It is simply. Spray some cooking spray into the pan, cook about 5 minutes.

 

50. Mai Pudding.

 

Ingredients:

 

1/2 lb. maize meal, 3 ozs. white flour, 3 ozs. sugar, 1/2 tin pineapple chunks, 1 tsp baking powder.

 

Directions:

 

Melt fat, cut chunks into quarters; mix ingredients with; place in greased pudding basin and steam 2 hours. It is simply.

 

51. Tapioca + Apple.

 

Ingredients:

 

1 cup tapioca, 6 apples, sugar to taste, water.

 

Directions:

 

Soak tapioca, peel and slice apples; mix ingredients together, place in pie-dish with sufficient water to cover and bake. Here’s to losing weight!

 

52. Carrots + cabbage.

 

Ingredients:

 

Carrots – 300 g, cabbage fermented – 100 g, vegetable oil – 20 ml.

 

Directions:

 

Add all ingredients into a blender and enjoy.

 

53. Tomatoes + onions.

 

Ingredients:

 

Tomatoes – 1 kg, onions green – 15 g, salt to taste.

 

Directions:

 

Add all ingredients into a blender and enjoy.

 

54. Cabbage + potatoes.

 

Ingredients:

 

100 g of sea cabbage, 200 g of sauerkraut, 1 tuber of potatoes, black pepper.

 

Directions:

 

Add all ingredients into a blender and enjoy.

 

55. Snack + green onions.

 

Ingredients:

 

Onions green – 200 g, grains – 150 g, juice lemon – 10 ml, salt and pepper to taste.

 

Directions:

 

Add all ingredients into a blender and enjoy.

 

56. Oranges + sugar.

 

Ingredients:

 

2 oranges, 2 branches of mint, 50 g sugar.

 

Directions:

 

Add all ingredients into a blender and enjoy.

 

57. Milk + berries.

 

Ingredients:

 

300 ml of drinking yogurt, on 50 g of berries of raspberry, blackberries and strawberries.

 

Directions:

 

Add all ingredients into a blender and enjoy.

 

58. Tomato juice.

 

Ingredients:

 

Tomatoes – 500 g, garlic – 10 g.

 

Directions:

 

Add all ingredients into a blender and enjoy.

 

59. Sam Pudding.

 

Ingredients:

 

4 ozs. semolina, 1 oz. corn flour, 3 ozs. sugar, rind of one lemon, 1-1/2 pints water.

 

Directions:

 

Mix corn flour; place ingredients in double boiler and cook for 1 hour, place in pie-dish. It is simply.

 

60. Rice + juice.

 

Ingredients:

 

4 ozs. rice, 1 oz. sugar, 1/2 pint juice.

 

Directions:

 

Cook ingredients in double boiler, place in mould. It is simply. When cold turn out and serve with stewed fruit.

 

Enjoy!

 

Nutritional and Weight Loss Plan

 

1. For every 3500 calories you get by eating, and which you do not use up, you gain approximately 0.454 kilograms or one pound. This weight is stored in the form of fat.

 

2. Think about your eating habits and diet recipes. Do you eat out of habit instead of hunger? If you find yourself automatically snacking in front of the television or while chatting, then it may be helpful to eat only at a certain spot in the house and not let yourself eat anywhere else.

 

3. Keep a record of what you eat and how much exercise you do, so you’ll know how to make adjustments with your diet recipes.

 

4. Try and stick to the diet recipe strictly for couple of days. Note the list of all the food items consumed, and record the quantity.

 

5. Remove any circumstances or food that causes an obstacle in your achieving your ideal weight.

 

6. On the eating table do not start eating immediately, instead wait for couple of minutes and pray, “Thank you God for the food you give us to eat, now give us the wisdom to eat life-assertive foods, let me be happy and satisfied eating diet recipes.”

 

7. After this Visualize. Visualize that you are eating only diet recipes, feeling very good, healthy and refreshed after eating that.

 

8. While actually eating food, take smaller portions, spread out the food on the plate and avoid seconds.

 

9. Don’t skip meals. Eat a few light meals each day instead of one main meal.

 

10. Plan all your meals in advance. When you’re going to a party or out to eat, decide ahead of time what you can do to make it easier to eat right.

 

11. Decide how to handle temptation. When you’re offered high-fat foods, turn them down nicely, but firmly. At a buffet table or at your friend’s house choose wisely and control your portions.

 

12. Treat food with the dignity it deserves, rather than eating while watching TV or while doing something else; devote yourself to eating while eating. Eat very slowly and with total awareness.

 

13. If you want to eat at a restaurant, then try to dine out at places where you have a choice of low-fat, low-calorie foods to choose from.

 

14. Choose fruit, vegetables, cereals, pasta, dried peas and beans, low-fat or non-fat dairy products, in short eat only diet recipes, and every time you eat diet recipes, give yourself a token, which you can count at the end of each day. On getting maximum number of tokens, in a week you can gift yourself a present, a vacation or even just a pat on the back. But do gift yourself something.

 

15. Always keep fresh, low-fat foods around. Use a shopping list to buy healthy food, and don’t shop when you’re hungry.

 

16. To succeed, you must plan diet recipes ahead by making preparations of your foods the night before. You should always have fresh and low-fat foods around the house.

 

17. Cook foods in ways that help remove fat, like baking, boiling, broiling, roasting or stewing. Don’t ever fry foods. Read foods label and avoid foods those are high in fat and calories.

 

18. Keep it simple. Don’t get too caught up on the specifics or your diet or diet recipes. Start by simply avoiding high calorie foods and excess consumption of calories.

 

19. Foods high in sugar are often also high in saturated fat and calories. Avoid pastries, candy bars, pies and cakes. When you really crave for a high-calorie food, eat a small amount, while meditating on it, instead of resisting until you give in and gorge on it. If you don’t trust yourself with just a little, then I suggest that you don’t eat any.

 

20. Chew your food slowly and continuously.

 

21. Drink lots of water. When you’re hungry between meals, drink a glass of water or eat a small fruit, and stay out of the kitchen. Do not take alcohol and other high-calorie drinks.

 

22. On diet recipes, eat a variety of healthy foods.

 

23. Commit yourself to consume 4-6 small meals and snacks every day, rather than 3 big meals.

 

24. Find healthy ways to deal with stress or boredom, instead of overeating. If you are suffering from some psychological problem, then try to find a rational solution for the same, don’t try and substitute it with wrong food. If it makes you feel good then take up a new hobby, or do something to keep yourself busy. It could help to make a list of things to do when you get food cravings.

 

25. It’s never wise to follow fad diets, go without eating, or try to lose weight too fast. You don’t become fat or slim overnight, and the most successful dieters know they must make changes over a long term and not get discouraged by setbacks.

 

26. It’s easy to start a diet, staying on a diet recipe for long is another story. First, you should prepare yourself by setting goals, thinking ahead of the setbacks and obstacles along the way, and deciding how to deal with them. Be realistic and expect setbacks. If you go off your diet recipes, don’t quit and don’t get mad at yourself. Just get back on the track.


Happy Day Cookbook

“You are what you eat.” Food is a key factor in determining if we stay healthy or develop disease, feel energized or worn out, embrace hope or drown in depression. When you eat poorly, your body is not getting the nutrients it needs. This, in turn, creates an environment in which our bodies cannot function properly, fight off disease or heal as they should.

  • Author: William Gore
  • Published: 2016-12-29 12:50:11
  • Words: 6915
Happy Day Cookbook Happy Day Cookbook