How to Make Healthy Meals for the Whole Week: Recipes Pesto Ingredients: - fresh basil - parmesan cheese - pine nuts - 2 cloves of garlic - olive oil Directions: Combine ingredients in a food processor and blend. White Bean Dip Ingredients: - cannellini beans - 1 clove of garlic - basil - juice of half a lemon - olive oil Directions: Combine ingredients in a food processor and blend. Kale Chips Ingredients: - one bunch of kale - olive oil - salt Directions: Preheat oven to 400 degrees. Wash and stem kale and then tear into bite size pieces. Combine kale with olive oil in a bowl. Lay on a baking sheet

lined with parchment paper. Sprinkle salt on top. Bake in oven for 15 minutes or until crispy. Veggie Curry (Or Stir Fry) Ingredients: - various chopped veggies like sweet potato, onions, garlic, beets, yellow pepper, green beens, carrots - light coconut milk - curry paste - chicken or vegetable stock Directions: Heat oil in a pan over medium heat. Add in garlic and cook for 30 seconds. Add onion and cook for another minute or two until onions are softened. Add curry paste and stir to combine. Add coconut milk. Add in vegetables starting with hardest vegetables first. Add chicken or vegetable stock. Allow to cook until vegetables are softened. Serve with black rice. *If making stir fry, saute vegetables in oil until softened and then add favorite stir fry sauce. Pasta with Pesto Ingredients: - whole wheat pasta - pre-made pesto (see above) - 1 pint of cherry tomatoes - grilled chicken, chopped Directions: Make pasta according to package directions. When pasta is done, stir in pesto, cherry tomatoes and grilled chicken. Calzone Ingredients: - pizza dough - pesto - veggies like mushrooms, kale, tomatoes - mozzarella cheese

Directions: On a floured surface, roll out dough until it is the size of a mini pizza. Spread pesto on dough, top with any vegetables of your liking. Top with cheese. Wet fingers and pinch ends of dough together. Place on baking sheet and bake in oven at 500 degrees for 15 to 20 minutes. Black Bean, Rice and Mushroom Burgers Ingredients: - one can of black beans - one cup of black rice - 1/2 cup of sauteed mushrooms with garlic - sauteed onions - bread crumbs to taste Directions: Combine black beans, rice, mushrooms, onions and bread crumbs in a food processor. Process until a paste forms. Form patties out of the paste. Bake in oven for 15 minutes at 450 degrees. Tomato, Kale and Mozzarella Sandwich Ingredients: - sauteed kale with garlic - sliced tomato - pesto - mozzarella - whole wheat bread Directions: Spread pesto on whole wheat bread. Top with tomato, kale and mozzarella. Wrap and go. White Bean Dip Sandwich Ingredients: - white bean dip - cucumber - tomato - lettuce

- whole wheat bread Directions: Spread bean dip on whole wheat bread. Top with sliced cucumber, tomato and lettuce. Wrap and go.

healthy meals recipes.pdf

Page 1 of 4. How to Make Healthy Meals for the. Whole Week: Recipes. Pesto. Ingredients: - fresh basil. - parmesan cheese. - pine nuts. - 2 cloves of garlic.

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