Your Guide To Nutrition

Introduction:
Welcome to your nutrition plan! Nutrition can often be a very underestimated component
of a program especially one where the primary goal is changing your body
composition ( body fat/ lean muscle!" Nutrition accounts for about #$% of your results&
so it is going to be important what you choose to fuel your body with as well as how and
when" 'his plan is going to help you do that!
We(ll get into greater detail during your informational seminars& but let(s start by giving
you a simple and general brea)down of the basics and why they(re important" 'here are
* ma+or building bloc)s to nutrition:
," -rotein
." /arbohydrates
0" 1at
2" 3itamins
4" 5inerals
*" Water
-rotein is comprised of amino acids and amino acids are the building bloc)s for all of
the tissues in your body" 6ne of the most important tissues to understand for your
program is muscle tissue" 'his tissue is a metabolic roc)star and gobbles up fat if you
build it up and train it to! 'his is why we need to fuel and feed our muscles plenty of lean
protein"
/arbohydrates are your 7, source of energy" 1rom this one sentence alone you can
see why low8carb and no8carb diets are problematic" /arbs will fuel your wor)outs and
)eep you out of those mid8day slumps when eaten properly"
1ats serve some really important functions in your body that include transporting
vitamins& regulating blood pressure and cholesterol& providing satiety& protecting the
heart and other vital organs& and maintaining healthy s)in& hair& and nails" 9nd ne:t to
carbs& fats are your secondary energy source" 1ats contain more than double the
calories than protein and carbs& so it(s important to moderate your portions"
3itamins are found in plant and animal tissues and help control metabolic processes"
;ome e:amples include 3itamin /& <,.& 3itamin 9& etc" =veryone should ta)e a high
>uality multi8vitamin supplement"
5inerals are found in plants and drin)ing water" ;ome e:amples include calcium&
magnesium& iron& sodium& and potassium" 5ost of the time& your consumption of
minerals through food is in small >uantities and your body easily becomes depleted of
minerals because they are absorbed and discarded >uic)ly" 1or these reasons& it is
important to replenish and supplement these on a regular basis"
Now that you have a very basic understanding of your components& let(s get into your
plan!
?ules:
@6:
=at more848* small meals/day
=at brea)fast everyday within an hour of rising
=at a combination of lean protein and comple: carbohydrate with every meal
=at sufficient (two or three servings! of healthy fats every day
@rin) two to three liters of water each day
9dhere to proper portion siAes
'a)e a daily multivitamin
936I@:
9void all over8processed foods& particularly white flour and sugar
9void foods containing preservatives
9void artificial sugars
9void artificial foods (such as processed cheese slices!
9void e:cess saturated fat and trans fat
9void sugar8loaded beverages& including colas and +uices
9void (or limit! alcohol inta)e
9void all calories8dense foods containing little or no nutritional value
<rea)ing @own the Nutrients:
55% complex carbohydrates + 27% lean proteins + 18% healthy fats=daily total healthy
nutrition
BNOT: 'hese numbers are optimal& but not something that you need to worry about
too much" If you are eating the correct portions of lean proteins and comple:
carbohydrates& these numbers should be reached naturally"
@aily ;ervings C -ortions:
/omple: /arbohydrates from 1ruit and 3egetables:
o * portions each day" 9 portion is:
, cupped handful or piece of fruit& such as berries& grapefruit&
melon& and apples"
. cupped handfuls of vegetables including broth8based/vegetable
puree soups"
/omple: /arbohydrates from Whole Drains and ;tarchy /arbohydrates:
o .82 portions each day" 9 portion is:
, scant handful of high8protein& sugar8free cold cereals& such as
muesli or granola"
, handful of coo)ed cereal (oatmeal& cream of wheat& millet!
, piece of whole8grain bread or wrap (seven8inch!
, handful8siAed serving of sweet potato& banana& corn& carrots& or
s>uash"
Eean -rotein:
o * portions each day" 9 portion is:
, cup/, handful of dairy products8limit to once/day ()efir& cottage
cheese& yogurt!
, palm8siAed portion of lean meats
Dood8>uality& sugar8and chemical8free protein powder(whey& hemp&
chia!
o 3egetarian -rotein portions are:
F cup/, cupped hand of 'ofu or tempeh
, cup/, handful of Gefir
, cup/. cupped handfuls of coo)ed )ale/dar) leafy greens
. tablespoons all8natural nut butter
. tablespoons of seeds
, scant handful of nuts
F cup/, cupped handful of beans& chic)peas& lentils& >uinoa
Dood8>uality& sugar8and chemical8free protein powder(hemp& chia&
pea!
Healthy 1at:
o .80 portions each day" 9 portion is:
, scant handful of raw& unsalted nuts
, tablespoon of all8natural nut butter
, tablespoon oil
<everages:
o .80 liters per day of pure water with no sodium
o /lear herbal tea (unsweetened!
o <lac) coffee (in moderation!
o Dreen/blac) tea
;weeteners:
o Ise these in moderation" 9void artificial sweeteners"
9gave nectar
6rganic maple syrup
Honey
;ample 5eal/-ortion 'iming:
=ating si: meals a day8template: 'ry to eat every .80 hours" 9d+ust schedule to
individual(s wa)ing& wor)ing& and eating time"
T!" "#$ % "#$ &'(!N)&*+O'T!ON&
J:$$95 5eal 7, <rea)fast , protein& , starch& , fruit or veggie& ,
fat
,$:$$95 5eal 7. 5id 5orning , protein& , fruit or veggie
,:$$-5 5eal 70 Eunch , protein& , starch& , veggie& , fat
2:$$-5 5eal 72 5id 9fternoon , protein& , fruit or veggie
J:$$-5 5eal 74 @inner , protein& , carb& , veggie& , fat
K:0$-5 5eal 7* =vening , protein& , fruit or veggie
;ample @aily 5eal -lan:
J:$$958<rea)fast
F cup dry oats coo)ed with , cup water& topped with . tablespoons each ground
fla:seed and wheat germ& and L cup mi:ed berries"
2 egg whites& scrambled or hard boiled& and , yol)
, cup blac) coffee or green tea
, liter water
,$:$$9585id 5orning
, apple with . tablespoons natural nut butter or , scant handful raw unsalted
almonds
4$$ ml water
,:$$-58Eunch
4 oA water8pac)ed tuna over . cups spinach leaves& , grated carrot& F chopped
bell pepper& and , tomato" @ressed with , tablespoon olive oil& . tablespoons
lemon or lime +uice& and . tablespoons ground fla:seed"
4$$ ml water
2:$$-585id 9fternoon
4 oA grilled boneless s)inless chic)en breast
, cup steamed mi:ed vegetables
4$$ ml water
J:$$-58 @inner
4 oA grilled salmon
F ba)ed sweet potato topped with chopped chives and , tablespoon pump)in or
olive oil
, F cups steamed mi:ed vegetables
4$$ ml water
, cup green tea (if desired!
K:0$-58=vening (6ptional!: 'he last meal of the day" I include this meal but if you are
not truly hungry there is no need to eat it" Mudge for yourself if you are going to need it
to get through the night"
F cup )efir with F chopped apple or F cup mi:ed berries
6r
, apple with , scant handful raw unsalted nuts or , tablespoon nut butter
4$$ ml of waters
and/or
, cup chamomile tea
;ample Wee)ly 5eal -lan:
BBB;ee featured recipes at the end of the pac)et
,'#-.
#&T
"!/0
"O'N!N
)
$1N23 "!/0
#.T'NO
ON
/!NN' (N!N)
4O+T!ON#
$5
/#6 1
6atmeal
with berries&
fla:seed&
and wheat
germN egg
whitesN
water and
coffee or tea
-lain gree)
yogurtN
strawberriesN
water
Whole8grain
pasta with
chopped
fresh
tomatoesN
grilled
chic)en&
water
;liced
cucumbers
and carrotsN
hummusN
water
?oasted
tur)ey
breastN
steamed
broccoliN
brown riceN
water
2 boiled egg
whitesN sliced
tomatoN
water or
caffeine8free
herbal tea
/#6 2
;crambled
egg whites
or tofu with
spinach and
tomatoN
water and
5orning
muffin (see
recipe!N
spread with
unsweetene
d
Whole8grain
wrap spread
with @i+on
mustard and
topped with
spinach&
/ottage
cheeseN
chopped
mango and
)iwiN water
Herb
5arinated
Drilled
Eamb
/hops (see
recipe!N
6atmeal with
, scoop
protein
powderN
water
coffee or tea applesauceN
, handful of
almondsN
water
alfalfa
sprouts& and
leftover
roasted
tur)ey
Dolden
/ouscous
(see recipe!N
steamed
green
beansN
water
/#6 7
Iltimate
;moothie
(see recipe!
with , scoop
protein
powderN
water and
coffee or tea
Hardboiled
egg whitesN
, bananaN
water
Water8
pac)ed
tuna& gree)
yogurt and
chopped
celery&
served
between .
slices
=Ae)iel
bread&
topped with
spinachN
water
, cup )efirN
sliced
bananaN
blueberriesN
water
Drilled
chic)enN
<a)ed
Drains -ilaf
(see recipe!N
steamed
carrots and
peasN water
, apple
sliced and
spread with
almond
butterN water
or caffeine8
free herbal
tea"
/#6 8
, =Ae)iel
=nglish
muffin
spread with
gree) yogurt
and topped
with
spinach&
tomato and
scrambled
egg whitesN
water and
coffee or tea
'rail mi:
(almonds&
cashews&
dried&
unsweetene
d
cranberries&
raisins!N ,
appleN water
;pinach
topped with
leftover
sliced grilled
chic)en&
pitted
chopped
dates&
slivered
almonds
and dash of
both olive oil
and
balsamic
vinegarN
water
, sliced
orangeN ,
handful
cashewsN
water
<ison
tenderloinN
roasted
carrots&
beets and
<russels
sproutsN
>uinoaN
water
-lain yogurt
with berriesN
water or
caffeine8free
herbal tea
/#6 5
Dree)
yogurt
topped with
granola&
berries&
fla:seed&
wheat germN
water and
coffee or tea
Drapes&
chopped
watermelon
and
pineapple&
topped with
walnuts and
a s>ueeAe of
fresh lemon
+uiceN water
Eeftover
>uinoa&
tomatoes&
cucumbers
and sliced
tofu topped
with a dash
of both
balsamic
vinegar and
olive oilN
water
;moothie
made with
almond mil)&
, scoop
protein
powder&
berriesN water
-aradise
Island <ean
<urgers
(see recipe!&
topped with
sliced
onions&
mi:ed
greens and
sliced
tomatoesN
steamed
cornN water
, handful
unbuttered
air8popped
popcornN ,
handful
almondsN
water or
caffeine8free
herbal tea
/#6 9
6atmeal
panca)es
topped with
applesauce
and sliced
strawberriesN
<rown8rice
ca)es
spread with
nut butter
and
fla:seedN ,
5i:ed
greens
topped with
sliced
tomato&
grilled
, serving of
?yvita
crac)ers&
topped with
applesauce
and fla:seedN
Herbed
?ainbow
'rout (see
recipe!N
Heirloom
'omato
;crambled
egg whites
with spinachN
water or
caffeine8free
herbal tea
scrambled
egg whitesN
water and
coffee or tea
bananaN
water
chic)en& and
a s>ueeAe
of fresh
lemon +uiceN
piece of
=Ae)iel
toastN water
, handful
almondsN
water
;alad(see
recipe!N
brown riceN
water
/#6 7
6atmeal
with berries&
fla:seed&
and wheat
germN egg
whitesN
water and
coffee or tea
;liced
cucumbers&
carrots and
cherry
tomatoesN
hummusN
water
Eeftover
brown rice
stuffed in a
whole8wheat
pita with
grilled
chic)en&
cucumbers&
olives and
alfalfa
sproutsN
water
, handful
almondsN ,
pearN water
9sian
Noodle
<owls (see
recipe! N
water
Hardboiled
egg whitesN
)iwiN water or
caffeine8free
herbal tea
6ther Eean -rotein//omple: /arb /ombo Ideas:
Hummus and 3egetables
9pple or banana with natural nut butter or raw unsalted nuts
Drilled chic)en breast with fresh vegetables in a whole8grain wrap
<eef stew containing vegetables and potatoes
/ottage cheese with fla:seed& raw unsalted almonds and chopped fresh fruit
/hun) tuna (pac)ed in water! mi:ed with salsa and served over salad greens
-rotein sha)e made with natural protein powder& fresh or froAen fruit& almond
mil) or gree) yogurt
<rown rice pilaf with fla)ed salmon and vegetables
<eef curry with rice
;alad with chic)peas
Whole8grain pasta with homemade meatballs and tomato sauce
<oiled egg whites in a wrap with hummus and baby spinach
=Ae)iel wrap with nut butter and banana
1ood Eists:
+'OT!N:
<eans of all )inds
<eef tenderloin
<ison
/anned salmon or tuna& pac)ed in water
/hic)en breasts
/hic)peas
=ggs
Dree) yogurt
1resh fish (cod& salmon& tilapia& ect"!
Gefir
Eean ground tur)ey
Eentils
/ottage cheese
Natural nut butters (almond& cashew& peanut& ect"!
-or) tenderloin
Ouinoa
'empeh
'ofu
Insalted raw nuts and seeds
2#',O36/'#T&:
&T#'236 2O"+$; 2#',&:
9maranth
<rown rice
<uc)wheat
<ulgar
/ream of Wheat
=Ae)iel bread/=nglish muffins
5illet
6atmeal
Ouinoa
Wheat germ
Whole8grain pasta
Whole8grain wraps
&T#'236 2#',& .'O" ()T#,$ &O1'2&:
<ananas
/arrots
/hic)peas
<eans ()idney& navy& pinto!
;weet potatoes
?adishes
;plit peas
Eentils
Pams
.!,'O1& 2#',& .'O" .'1!T& #N/ ()T#,$&:
9rticho)es
9sparagus
<roccoli
<russels sprouts
/abbage
/auliflower
/elery
/ucumbers
=ggplant
Gale
Eettuce
6)ra
6nions
;pinach
'omatoes
Qucchini
9pples
<erries
Drapefruit
Giwi
5elons
-ears
-lums
-omegranate
3#$T36 .#T&:
9lmonds
9vocados
/ashews
1la:seed
HaAelnut oil
Nut butters
6live oil
-ecans
-ump)inseed oil
;afflower oil
;unflower seeds
Walnuts
/oconut oil
<#T':
'ry to drin) about ,$ cups& or a minimum of two to three liters of water& each day"
?ecipes (1eatured in Wee)ly Duide!:
1= "ornin> "uffins:
a" Ingredients:
i" F cup multi8grain flour
ii" . cups raw bran
iii" , cup ground fla:seed
iv" , cup raw wheat germ
v" 2 tsp ba)ing powder
vi" . tsp ba)ing soda
vii" # egg whites
viii" , cup unsweetened applesauce
i:" F cup agave nectar
:" F cup s)im& butter& or almond mil)
:i" , F cups water
:ii" , cup raisins or pitted dates& chopped
b" 5ethod:
i" -reheat oven to 04$ degrees" Eine muffin tin with unbleached
paper liners or reusable silicon liners"
ii" /ombine all ingredients in large mi:ing bowl" @on(t over mi: or your
muffins will be flat"
iii" <a)e for .4 to 0$ minutes" 5uffins are done when toothpic)
inserted in center comes out clean" ?emove from heat and let cool"
;erve or freeAe"
c" Nutrition Information:
i" /alories: ,#K& -rotein: Kg& /arbs: 0,g& 1at: Jg& ;aturated 1at: ,g&
1iber: #g& ;odium: 0$,mg& /holesterol: $mg& ;ugar: 0"4g
2= 3erb "arinated )rilled $amb 2hops
a" Ingredients:
i" * lamb chops (grass fed is best!
ii" . 'bsp coconut butter& melted (if unavailable& use olive oil!
iii" L cup balsamic vinegar
iv" , 'bsp agave nectar
v" , tsp @i+on mustard
vi" . tsp dried mint
vii" , tsp freshly ground blac) pepper
viii" F tsp sea salt
i:" . cloves garlic& minced
:" , 'bsp fresh rosemary& chopped
:i" , tsp dried oregano
b" 5ethod:
i" 5arinate lamb chops before grilling" -repare marinade by
combining melted coconut butter or oil& balsamic vinegar& agave
nectar& @i+on mustard& mint& pepper& sea salt& garlic& rosemary and
oregano in small mi:ing bowl" 5i: well to combine"
ii" -lace lamb chops in a shallow glass ba)ing dish" /oat each chop
with marinade" /over and refrigerate for one hour"
iii" When ready to coo) preheat grill" /lean grill well and coat lightly
with oil" Drill chops over a medium8high heat for about five minutes
per side or until nicely browned" 'ric) is not to overdo the lamb 8 it
gets tough fast"
iv" BB'I-: Eamb chops should be grilled on a covered grill over a
medium8high heat" Ideally& you should grill them to medium rare or
medium" 'he tric) is to )eep a close eye on the chops& removing
them from the grill when they are +ust done" Eet the meat rest for a
few minutes before you serve it"
c" Nutrition Information:
i" /alories: 002& -rotein: .*g& /arbs: ."Jg& 1at: .2"4g& ;aturated 1at:
,0"2g& 1iber: $g& ;odium: .0Jmg& /holesterol: K0mg& ;ugar: .g
7= )olden 2ouscous
a" Ingredients:
i" , small lee)& whites and light green only& finely chopped (about ,/0
cup!
ii" , clove garlic& passed through garlic press
iii" . 'bsp finely chopped fresh parsley
iv" , F cups low8sodium chic)en or vegetable stoc)
v" -inch ground cumin
vi" ;everal saffron threads& crumbled
vii" , cup couscous
b" 5ethod:
i" -lace chopped lee)& garlic and parsley in a medium saucepan with
the stoc)& cumin and saffron" <ring to a boil"
ii" 9dd couscous and cover tightly" ?emove from heat immediately
and let sit for several minutes to allow grains to absorb stoc) and
flavorings"
iii" 1luff with a for) before serving"
c" Nutrition Information:
i" /alories: 4, per F cup& -rotein: .g& /arbs: ,$g& 1at: $g& ;aturated
1at: $g& 1iber: ,g& ;odium: $mg& ;ugar: $"4g
8= 1ltimate &moothie
a" Ingredients:
i" , cup ice cubes
ii" , cup .%& rice& or almond mil)
iii" L cup cottage cheese
iv" F cup fresh strawberries& sliced
v" , )iwi& peeled and cut into chun)s
vi" F cup green tea& chilled
b" 5ethod:
i" 'oss all ingredients in blender and process until smooth"
c" Nutrition Information:
i" /alories: .$*& -rotein: ,Jg& /arbs: 00g& 1at: .g& ;aturated 1at: ,g&
1iber: 2g& ;odium: 0*$mg& /holesterol: Jmg& ;ugar: .*g
5= ,a?ed )rains +ilaf
a" Ingredients:
i" , 'bsp e:tra virgin olive oil
ii" , onion& peeled and finely chopped
iii" , small carrot& peeled and finely chopped
iv" 0 stal)s of celery& leaves included& finely chopped
v" F cup finely chopped bell pepper (any color!
vi" F cup corn )ernels
vii" R cup millet& rinsed well
viii" R cup >uinoa& rinsed well
i:" 0 cups low8sodium chic)en or vegetable stoc)
:" , tsp sea salt
b" 5ethod:
i" -reheat oven to 04$ degrees" -repare casserole dish by coating
lightly with olive oil"
ii" -lace remaining olive oil in a medium s)illet and heat gently" 9dd
onion& carrot& celery& pepper& and corn" /oo) until onion is soft and
translucent" ?emove from heat"
iii" -laced washed grains in prepared casserole dish" 9dd coo)ed
vegetables and mi: to combine" 9dd chic)en or vegetable stoc)
and salt" /over casserole dish with lid" -lace in oven and ba)e for
0$ minutes" Drains are coo)ed when all water has been absorbed"
'hey will loo) slightly golden on the edges of the casserole dish"
iv" ?emove from heat and serve hot with any meal"
c" Nutrition Information:
i" /alories: .$4& -rotein: #g& /arbs: 02g& 1at: $g& ;aturated 1at: $g&
1iber: 2g& ;odium: .J#mg& /holesterol: $mg& ;ugar: .g
9= +aradise !sland ,ean ,ur>ers
a" Ingredients:
i" , cup blac) beans& rinsed& drained and mashed
ii" , cup coo)ed brown rice
iii" , clove garlic& passed through a garlic press
iv" . 'bsp lee)s& whites only& finely chopped
v" . 'bsp coo)ed and mashed sweet potato or pump)in
vi" , tsp chili powder
vii" F tsp dried oregano
viii" F tsp dried basil
i:" L tsp ground cumin
:" , tsp sea salt
:i" , 'bsp e:tra virgin olive oil
:ii" 2 =Ae)iel buns& toasted
b" 5ethod:
i" 5i: all ingredients e:cept the olive oil and buns in a large bowl"
/oat clean hands with olive oil to mi:"
ii" @ivide mi:ture into e>ual fourths" ;hape into patties"
iii" Heat grill pan over medium flame and coat lightly with oil" 9dd
patties and coo) five minutes per side or until the patties are golden
and crispy"
iv" ;erve on toasted burger buns"
v" @ress burgers with your favorite accoutrements"
c" Nutrition Information:
i" /alories: 04./burger& -rotein: Jg& /arbs: 02g& 1at: 4g& ;aturated
1at: 0g& 1iber: *g& ;odium: ,$#mg& /holesterol: $mg& ;ugar .g
7= 3erbed 'ainbo@ Trout
a" Ingredients:
i" . tsp e:tra virgin olive oil
ii" , yellow onion& peeled and chopped
iii" . cloves garlic& coarsely chopped
iv" , tsp sea salt
v" 1reshly ground blac) pepper
vi" # cups water
vii" , cup apple cider
viii" 2 bay leaves
i:" 4 whole fresh thyme sprigs
:" , whole fresh rainbow trout
:i" , fresh lemon& sliced into L 8inch thic) rounds
:ii" 4 green onions& trimmed& roots removed but otherwise left intact
:iii" /heesecloth
b" 5ethod:
i" In a @utch oven heat oil over medium heat" 9dd onion& garlic& salt
and pepper and sautS until onion becomes soft& about five minutes"
ii" 9dd water& cider and herbs and bring to soft boil" ?educe heat and
simmer for ,4 minutes"
iii" 5eanwhile& prepare your fish" ?inse well under cold running water&
removing loose scales" ;tuff lemon slices and green onion into fish"
Wrap the fish in cheesecloth& ma)ing sure to leave a length of
cheesecloth at either end" 'his will help you lower the fish into the
boiling poaching li>uid and remove it later"
iv" Eower the fish into the hot poaching li>uid& leaving the long ends of
cheesecloth hanging over the side of the pan (not near the flame!"
-oach for ,$ minutes"
v" Eift the fish out by holding the long ends of cheesecloth" -lace on
flat surface and remove cheesecloth" 6pen the fish and remove the
head& spine& and tail& in one piece if possible"
vi" 'ransfer remaining meat to a serving platter or plates and serve"
c" Nutrition Information:
i" /alories: 0$K& -rotein: 2,g& /arbs: ,4g& 1at: Kg& ;aturated 1at: .g&
1iber: 0g& ;odium: 2*2mg& /holesterol: ,,*mg& ;ugar: #g
8= 3eirloom Tomato &alad
a" Ingredients:
i" . lbs heirloom tomatoes
ii" , cup fresh moAAarella
iii" . generous handfuls fresh basil leaves
iv" ;everal sprigs fresh chives
v" L cup balsamic vinegar
vi" L cup e:tra virgin olive oil
vii" , tsp sea salt
viii" 1reshly ground blac) pepper& to taste
b" 5ethod:
i" Wash the tomatoes well" ;lice them into L 8inch or F 8inch slices"
ii" @ivide the tomatoes among four plates
iii" <rea) up the moAAarella and divide the pieces among the plates
iv" @rop whole basil leaves on top of tomatoes and cheese"
v" @istribute the chives by snipping with scissors and letting pieces fall
over salad"
vi" @riAAle , 'bsp balsamic vinegar over each salad followed by .
'bsp olive oil"
vii" @ust with sea salt and freshly ground blac) pepper"
c" Nutrition Information:
i" /alories: .2$& -rotein: Jg& /arbs: #g& 1at: .$g& ;aturated 1at: *g&
1iber: ,"4g& ;odium: 4J#mg& /holesterol: ..mg& ;ugar: *g
A= #sian Noodle ,o@ls
a" Ingredients:
i" . large boneless& s)inless chic)en breasts& sliced into L 8inch strips
ii" . 'bsp low8sodium soy sauce
iii" , tsp fresh ginger& minced
iv" , clove garlic& passed through a garlic press
v" . 'bsp rice wine vinegar
vi" . 'bsp toasted sesame oil
vii" 2 cups low8sodium chic)en or vegetable stoc)
viii" , pac)age dry soba noodles or 9sian noodles
i:" F cup froAen peas
:" . cups broccoli spears
:i" L cup thinly sliced sweet red pepper
:ii" , small carrot& peeled and grated
:iii" 2 green onions& thinly sliced on the diagonal
:iv" 2 generous handfuls spinach
:v" 6ptional: L cup peanuts& chopped
b" 5ethod:
i" /ombine chic)en& soy sauce& ginger& garlic& rice wine vinegar and
toasted sesame oil in small saucepan" 6ver medium heat begin to
heat mi:ture"
ii" 9dd broth and bring to a gentle boil" /ontinue coo)ing until chic)en
is no longer pin)8at least ,$ minutes"
iii" 9dd noodles& peas& broccoli& and red pepper" /oo) until broccoli
turns bright green and is tender8crisp" ?educe heat and let sit&
covered"
iv" ;tir in carrot and green onion"
v" When ready to serve& divide spinach leaves among four bowls at
the bottom of each bowl" Eadle soup into each bowl& ma)ing sure to
divide ingredients evenly as possible" Darnish with peanuts (if
using!"
c" Nutrition Information:
i" /alories: 2*K& -rotein: 2*g& /arbs: 4*g& 1at: *g& ;aturated 1at: ,g& 1iber:
4g& ;odium: K0Jmg& /holesterol: *Kmg& ;ugar: 2g