Breakfast
399.7 Calories |
43.7g Carbs |
24.8g Fat |
7.1g Protein
1
serving
Pina Colada Chia Pudding
305.0 Calories |
18.6g Carbs |
24.5g Fat |
6.6g Protein
1
medium (3" dia)
(182 g)
Apples
94.6 Calories |
25.1g Carbs |
0.3g Fat |
0.5g Protein
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Pina Colada Chia Pudding
scaled to 1 serving
2 tbsp
Organic Chia Seeds
1/4 cup
Coconut milk
3/4 tsp
Butter
1/4 tsp packed
Brown sugar
1/4 cup, crushed, sliced, or chunks
Pineapple
1 tbsp
Coconut meat
Apples
1
medium (3" dia)
Apples
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Pina Colada Chia Pudding
Mix chia seeds and canned full-fat coconut milk together, set aside and let sit 5-10 minutes until thickened.
Toast coconut in half of butter over medium high heat. Cut pineapple into small bite sized pieces. Remove coconut from pan when golden brown, and add remaining half of butter and pineapple, then saute in a pan with brown sugar until warm.
At this point chia should have grown in size, and mixture should be thick like a pudding. Place in serving dishes, and top with pineapple and toasted coconut. Enjoy!
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Lunch
406.4 Calories |
35.0g Carbs |
22.0g Fat |
22.6g Protein
1
serving
Quick Nori Roll with Cucumber and Avocado
231.9 Calories |
12.6g Carbs |
14.5g Fat |
15.6g Protein
1
serving
Carrots with Hummus
174.5 Calories |
22.4g Carbs |
7.5g Fat |
7.1g Protein
|
Quick Nori Roll with Cucumber and Avocado
scaled to 1 serving
1 sheets
Seaweed
1/2 cup slices
Cucumber
1/4 fruit
Avocados
2 slice
Tofu
1/4 cup
Alfalfa sprouts
1 tbsp
Soy sauce
1 tsp
Sesame seeds
Carrots with Hummus
scaled to 1 serving
5 tbsp
Hummus
1 cup strips or slices
Carrots
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Quick Nori Roll with Cucumber and Avocado
Place a sheet of nori on a clean and dry cutting board, shiny side down and longest edge facing you.
Starting from the left edge, arrange the cucumber slices in overlapping rows on the nori, leaving a 1-inch margin of uncovered nori at right edge. Sprinkle with sesame seeds.
Arrange avocado, tofu, sprouts in an even, vertical pattern, 2 inches from the left edge.
Rotate the cutting board by a quarter of a turn counter-clockwise so the uncovered strip of nori is furthest from you. Using both hands, start rolling the sheet of nori from the edge closest to you, folding it up and over filling, then rolling it tightly away from you.
Just as you're about to reach the uncovered strip of nori at the end, dip your fingertips in water and dab the nori lightly so it will stick and create a seal.
Slice into halves or thick slices using a sharp chef knife. Serve with soy sauce for dipping.
Carrots with Hummus
Dip carrots into hummus, eat.
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Dinner
397.9 Calories |
17.1g Carbs |
21.5g Fat |
37.2g Protein
1
serving
Baked Salmon with Fennel
322.3 Calories |
10.3g Carbs |
16.8g Fat |
35.2g Protein
1
serving
Parmesan Pepper Popcorn
75.6 Calories |
6.8g Carbs |
4.7g Fat |
2.0g Protein
|
Baked Salmon with Fennel
scaled to 1 serving
1/2 tbsp
Butter
1/4 bulb
Fennel
1/2 fruit without seeds
Lemons
6 oz
Atlantic salmon
3/4 tsp
Lemon juice
1/4 dash
Pepper
1/4 dash
Salt
Parmesan Pepper Popcorn
scaled to 1 serving
1/8 oz
Parmesan cheese
0.031 tsp
Salt
3/4 tsp
Olive oil
1 cup
Popcorn
1/16 tsp
Pepper
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Baked Salmon with Fennel
Preheat oven to 350F (175C). Cut out 4 (12 x 16-inch) pieces of parchment paper.
Lay down a square of parchment paper on a flat surface. Fold the parchment in half to create a crease, then open it up again. Place several slices of fennel bulb below the crease of the parchment paper in a mound, and sprinkle with salt. Place one fillet of salmon on top of the fennel bulb slices, set fronds aside to use shortly. Squeeze fresh lemon juice over the salmon (anywhere from a teaspoon to a tablespoon, or to taste).Sprinkle the salmon generously with salt and pepper. Lay sprigs of fennel fronds over the salmon. Lay 3 thin slices of lemon over the fennel fronds and salmon (more if you want). Or you could put the lemon sliced down first and top with the fronds, your choice. I think the slices on top look better. Dot the top with butter.
Fold the parchment over the salmon and secure close. There are several way that you can accomplish this. One easy and particularly attractive way is to fold a corner near the folded edge of the parchment paper into a triangle. Then about halfway down that triangle, fold another triangle over the previous triangle. Working down and around the parchment edges, you can create folds all around the edges. When you come to the last folded edge, tuck the corner under the parchment. There is an excellent video available that shows this technique here: How to Wrap Fish in Parchment . This technique works well with individual portions.
You may find it easier to wrap a large (multi serving) fillet in the following way. Arrange the fillet so that its long side is facing you, and the two shorter ends are to the left and right. Then lift up the parchment edges closest to you, and furthest from you, bring them together, and fold them over a few times. Then tuck the left and right edges under the fillet.
Place on a roasting pan or baking sheet.Bake at 350F for 20 minutes. Serve immediately. To serve, you can either carefully transfer each salmon fillet and mound of fennel slices to individual plates, or you can serve the salmon in the pouch itself, on a plate. To eat, you can either unwrap the pouch, or cut through the top with a sharp knife to expose the salmon inside.
Parmesan Pepper Popcorn
Drizzle oil over hot popcorn in a large bowl and toss to coat, then toss with cheese, pepper, and salt.
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