Healthy Dinner - Diet - Nutrition

Balanced Diet - Diet Suggestions - Dinner Menu

..... by Dieter Luske N.D.-D.C.H.-D.M.H.-D.H

Holistic Therapy Consultant - Gold Coast - Canungra

Healthy Dinner Recipe Section - Menu

I will mark food items as follows:

C : Carbohydrate - P : Protein - F : Fat

Within a balanced meal you should have all 3. Make sure that the protein part is large enough.

Protein for a full meal, is equivalent to the palm of your hand

Dinner Recipes:

Protein, Carbohydrate, Fat, balanced Diet,

NOTE: For cooking, instead of ordinary Oil - use Coconut Oil - read > Coconut Oil Health Benefits

Choice 1: Fish, Brown Rice & Veggies

175gms. Fish (any) P

1/2 cup brown rice 2

1Cup green Beans 1

3 Tsp. Guacamole F

Guacamole:

1 ripe Avocado

Lemon Juice

Sea salt & white pepper

Mash ingredients till smooth, cover and refrigerate until ready to use...

Dessert:

(To be able to balance the dessert with the meal, the protein content for fish has been increased.)

1/2 cup Fruit cocktail C

1 1/2 slivered Almonds F

Choice 2: Chicken & Veggies

120gms. Chicken breast P

1/2cup brown rice C2

3/4cups Broccoli C

3/4cup chopped Onions C

3/4cup Zucchini C

2Tsp. Olive oil F

12 Peanuts F

Water, Herbs and Spices,

Place rice (cooked) and veggies into a baking dish, brush chicken pieces with oil and crushed peanuts herbs and spices and place on top. Bake till veggies are semi soft and chicken is done... (use some Oil and water in baking dish)

Choice 3: Beef Stroganoff

90gms. of beef eye of round, 3mm-thick slices P3

1/2 cup plain low fat yogurt P / C

3 cups Mushrooms, sliced C

1/2 cup sliced Onions C

2 tsp. Cornstarch C

1 cup green Beans C

1 1/3 tsp. Olive Oil F

1/8 tsp. red Wine

1/8 tsp. Worcestershire sauce

1/2 cup beef stock

1 tbs. Capsicum, diced fine

Sea salt & Chili to taste - dressing > F

Choice 4. Noodle Nut Salad

240gms. Firm Tofu or Tempeh P

1/2 cup Noodles/Pasta C

Onion rings, Parsley, Celery 1

Tossed Salad:

2 cups shredded Lettuce, 1/4 capsicum,

1/4 cucumber &1/4 tomato C

2 tsp. chopped Walnuts F

2Tsp. Light Mayonnaise F

Cook noodles, once cool, toss in soy mayonnaise or any sauce or dip and add some onion rings, parsley and celery. Serve with fresh salad, walnuts.

Choice 5: Potato in the jacket (foil)

Have your potato ready, serve with sour cream. Have also ready - "across the garden salad", mixed pre-cooked vegetable pieces combined with fresh salad vegetables and add sunflower seeds and cashew nuts, some raisins if you like.

135 gm. Salmon P

1 tbs. sour cream P

1 big Potato C

Plenty Salad - (your choice) C

2/3 tsp. Olive Oil F

I tsp. Sunflower Seeds F

3 Cashews, chopped F

Choice 6: Braised Lamb Bretonne

120 gm. Lamb P
1/2 cup Black beans C
1/2 cup tomato puree C1
1/2 cup celery and
3/4 cups chopped onion C

1.1/3 tsp. Olive Oil F
2 garlic cloves, minced
1/8 tsp. Worcestershire sauce
1/2 cup beef stock
1/8 tsp. white wine
1/8 tsp. dried basil
Sea salt and pepper to taste.
Combine all ingredients in a large saucepan, then cover and simmer for 20-30 min.

Simple dressing:
1part of Olive Oil or Coconut Oil and ...
2 part of Apple Cider Vinegar, herbs & spices.

Next: Part 12 - click > Healthy Diet Snacks

or ... click >> useNatures Health Manual- Menu

Article by ... the editor of Use Nature, Dieter Luske

Please contact me directly for more info: Dieter L. - Editor

To read more, go to the : Self Help Menu

Related Treatment Modalities : Naturopath - Nutritionist

* Disclaimer - Any general advice given in any article should not be relied upon and should not be taken as a substitute for visiting a qualified medical Doctor.