(only if lentils are allowed)

This is a very easy meal that takes approx 15mins to prepare and approx
45 min to an hour cooking time.  It’s also a very high protein meal.
This will make enough for approx 4 Adults.
You will need 1 large boiler and a fry pan or skillet.

Ingredients:
1/4 cup of Urad Dhal (white split peas)
1/4 cup of Moong Dhal
1/4 cup of Brown lentils
1/4 cup of Indian Toor (harhar) Dhal
1/4 cup of Green mung chilka
2 Teaspoons of Turmeric
2 Tomatoes peeled & diced (A blood type please omit tomato)
3 Tablespoons of ghee
1/2 Teaspoon of cumin seeds
1/2 Teaspoon of Mustard seeds
1/2 Teaspoon of coriander powder
1 Pinch of Hing (Asafoetida)
2 medium size onions
2 diced carrots
1/4 of a head of Cauliflower
1/2 a head of Broccoli

Instructions: Soak Dhal overnight. Wash the five Dhal together until the water runs clear.
Place the dhal in a large boiler/saucepan and cover with water, make sure
that the dhal is covered by at least 3 to 4cm of water. Add turmeric to the
mixture and bring to the boil then turn down the heat and allow to simmer
for the remainder of the time or till cooked.

When the Dhal has been simmering away for approx 30mins, melt the ghee
in the frypan, add the mustard seeds stirring till they pop, then quickly add
remaining herbs and stir for 30 seconds.  To this add the diced onion cook
for 2 mins then add remaining vegetables and stir fry for a couple of minutes.
Continue to stir fry ingredients for further 3/5mins then add to the dhal mixture and cook remaining 10 mins. The dhal mixture should end up looking
a bit like a thick stew, but tastes twice as good. Any type of vegetables may be added to this recipe so be adventurous.

Ingredients:
1 teaspoon olive oil
2/3 cup tofu
1 ½ cups yellow onions, peeled and chopped
2 cups broccoli florets, washed
2 cups button mushrooms, washed, dried, and thinly sliced;

Instructions: Heat oil in a non-stick sauté pan or wok cover medium-high heat. With the tofu, remove from wrapping, drain, and crumble. Add tofu and stir until mixed with the oil. Add onions, broccoli, and mushrooms. Reduce heat to medium and stir-fry, stirring often, until vegetables are tender, about 15 minutes. Stir in cheese and heat until melted, about 1 minute.

Ingredients:
4 ½ ounces boneless flounder fillet (substitute mild, flaky fish of your choice)
2 tablespoons yellow onion, peeled and chopped
¼ teaspoon freshly ground pepper, or to taste, a squirt lemon juice
1 ½ cups fresh green beans, washed, ends removed, and halved
1 tablespoon almonds, slivered.

Instructions: Preheat oven to 425°. Tear off an 18- by-12-inch piece of foil. Spray the centre lightly with vegetable spray, and place fish in the centre of the foil. Top with onion and sprinkle with cheese, pepper, and lemon juice. Fold foil loosely over fish, leaving ample space for air. Carefully turn up and seal the ends and the middle so that juices won’t leak out. Bake in the preheated oven 18 minutes. Meanwhile, steam the green beans, in a large pot fitted with a steaming basket, bring 1 inch water to boil. Add beans to the basket and steam until crisp- tender, 10 minutes. Drain, place in serving bowl, and fold in almonds. When fish is done, carefully open foil to prevent steam burns, and remove to a plate. Serve with green beans. Serve pineapple for dessert.

Ingredients:
3 ounces fish in water, drained
¼  cup celery, washed, dried, and coarsely chopped
1 tablespoon olive oil-and-vinegar dressing
1 or 2 lettuce leaves, washed and dried
½ cantaloupe, seeds scooped out
½ cup blueberries, rinsed and drained

Instructions: Mix fish with celery and stir in dressing. Prepare a bed of the lettuce leaves and top with fish mixture.
Stuff cantaloupe with berries and serve for entree.

Ingredients:
1 teaspoon olive oil
3 ounces boneless, skinless chicken breast, cut lengthwise into thin strips
2 cups broccoli florets, washed
1 ½ cups snow peas, washed
¾ cup yellow onion, peeled and chopped
1 teaspoon fresh ginger, grated

Instructions: In a wok or large non-stick pan, heat oil over medium high heat. Add chicken and sauté, turning frequency, until lightly browned, about 5 minutes. Add broccoli, snow peas, onion, ginger and 1/4 cup water. Continue cooking, stirring often, until the chicken is done, the water is reduced to a glaze, and the vegetables are tender, about 20 minutes
If the pan dries out during cooking, add water in tablespoon increments to keep moist.

Ingredients:
1 cup green-leaf lettuce (substitute lettuce of your choice), washed, dried, and torn into large pieces
¼ cup canned chickpeas, drained and rinsed
½ cup button mushrooms, washed, dried, and coarsely chopped
½ cup celery, washed, dried, and coarsely chopped
1 tablespoon olive oil-and-vinegar dressing
Zone oil-and-vinegar dressing contains 1 teaspoon olive oil and 2 teaspoons vinegar:
1 ½ ounces chicken f. turkey breast, cut into strips
nuts & seeds to taste

Instructions: Toss lettuce with chickpeas, mushrooms, and celery. Dress, toss, and add meat and nuts
& seeds

Ingredients:

4 ½ ounces-lean ground lamb
1 teaspoon cider vinegar
1 teaspoon olive oil
½ cup scallions, finely chopped
¾ cup red onions cut in chunks
2 cups mushrooms
1 ½ cups tomatoes, diced
½ cup green beans, diced
1 tablespoon cilantro
2 teaspoons fresh ginger, minced
¼ teaspoon cumin
¼ teaspoon coriander
¼ teaspoon black pepper
½ teaspoon celery salt
½ teaspoon cinnamon

Instructions:
In a small glass bowl, combine lamb, vinegar, and spices. Cover and refrigerate for 30 minutes. Heat the oil in a medium non-stick sauté pan. Add meat mixture and vegetables. Cook, breaking meat up as it cooks, until lamb is cooked through and vegetables are tender. Spoon onto plate and serve.

Ingredients:
1 teaspoon olive oil
4 ½ ounces lean ground lamb (substitute 1 cup vegetable protein (TVP)
¼ cup yellow onions, peeled and minced
1 teaspoon chilli powder, or to taste
½ teaspoon garlic powder, or to taste
½ teaspoon freshly ground pepper, or to taste
1 cup salsa or stewed tomatoes with liquid
¼ cup kidney beans, drained and rinsed

Instructions:
In a large non-stick sauté pan, heat oil over medium- high flame. Add meat and sauté, stirring often, until lightly browned, about 5 minutes.
If using protein crumbles, heat until blended with oil, about 2 minutes. Add onions, chilli powder, garlic powder, pepper, salsa, and kidney beans. Simmer, stirring occasionally, until onion is wilted and flavours are blended about 20 minutes.

Protein:
½ palm
Diced firm tofu.
½ palm Diced chicken breast skinless

Carbohydrate: 2 palms
Mixed vegetables

Fat:
1 ½ tsp. sesame oil

Method: Stir-fry the chicken in sesame oil, garlic and ginger until brown. Add bok choy, broccoli, celery, mushrooms, onions, snow peas and zucchini. Lastly add diced tofu.

Protein:
1 palm
Salmon cutlet

Carbohydrate:
1 ½ palms

Mixed vegetables plus:
½ palm
Salad

Fat:
3 tsp. olive oil
and vinegar mixture

Method:
Grill salmon cutlet. Steam vegetables e.g. green beans, cauliflower, spinach and cabbage.
Salad: lettuce, celery, cucumber, tomato, tossed with salad dressing olive oil and vinegar.