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Derek Wahler & Josh Houghton Flat Belly Detox Diet Book .pdf



Nombre del archivo original: Derek Wahler & Josh Houghton Flat Belly Detox Diet Book.pdf
Título: Flat Belly Detox PDF, eBook by Josh Houghton & Derek Wahler « ✔Truth & Facts ✔Real Results ✔Real Experiences ✔FAQ ~ ✘Reviews ✘Opinions ✘Scams
Autor: The Flat Belly Detox Diet System

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The Flat Belly Detox Diet System
by Josh Houghton & Derek Wahler

BREAKFAST COOKBOOK

AWESOME VEGGIE OMELET
Preparation: 10 minutes | Cook: 10 minutes | Servings: 2 servings

INGREDIENTS

DIRECTIONS

4 eggs

Add 1 tablespoon of olive oil in a medium skillet over medium

1 small onion, chopped

heat. Saute' onion and bell pepper in a skillet. Cook for 4 to 5

1 green bell pepper, chopped

minutes stirring occasionally until vegetables are just tender.

2 tablespoons extra-virgin olive
oil

While the vegetables are cooking beat the eggs with the milk,

2 tablespoons milk

and salt and pepper. Shred the cheese into a small bowl and

2 ounces shredded part-skim

set it aside.

mozzarella cheese
salt and pepper to taste

Remove the vegetables from heat, transfer them to another
bowl and sprinkle the remaining ¼ teaspoon salt over them.
Pout the remaining 1 tablespoon of olive oil in the skillet over
medium heat again. When hot, add the egg mixture and cook
the eggs for 2 minutes or until the eggs begin to set on the
bottom of the pan. Gently lift the edges of the omelet with a
spatula to let the uncooked part of the eggs flow toward the
edges and cook. Continue cooking for 2 to 3 minutes or until
the center of the omelet starts to look dry.
Sprinkle the cheese over the omelet and spoon the vegetable
mixture into the center of the omelet. Using a spatula gently
fold one edge of the omelet over the vegetables. Let the
omelet cook for another two minutes or until the cheese melts
to your desired consistency. Slide the omelet out of the skillet
and onto a plate. Cut in half and serve.

BAKED TILAPIA AND EGGS
Cook: 20 minutes | Servings: 4 servings

INGREDIENTS

DIRECTIONS

4 8-ounce boneless, skinless

Preheat oven to 400°F (200°C). Pour olive oil in an oven baking

tilapia fillets

dish. Place the tilapia in pan and turn to coat with oil. Season

8 large eggs

with about half the salt, paprika, and Cayenne.

6 tablespoons chopped scallions
6 tablespoons chopped parsley

Bake for 4 minutes, then add scallions, parsley and capers. Then

2 tablespoons drained and

crack and pour eggs in the corners of the pan, so that they

rinsed capers

land next to, not on top of fish. Season eggs with remaining salt,

3 tablespoons extra-virgin olive

paprika and cayenne. Continue baking until fish is just opaque

oil

and eggs are lightly set, 7 to 8 minutes more.

1 teaspoon paprika

Serve at once.

1/2 teaspoon cayenne pepper
salt to taste

BERRY TOFU SMOOTHY
Preparation: 5 minutes | Servings: 2 servings

INGREDIENTS

DIRECTIONS

1 cup orange juice

Blend all ingredients together until smooth.

1 banana, frozen
2 cups frozen berries
½ cup silken tofu
1 plain Greek yogurt

CRUSTLESS BREAKFAST QUICHES
Cook: 30 minutes | Servings: 12 servings

INGREDIENTS

DIRECTIONS

8 ounces chicken Italian

Preheat oven to 325°F (160°C). Coat a nonstick muffin pan with
cooking spray. Heat a large nonstick skillet over medium-high
heat. Add sausage and mushrooms, and cook until golden
brown, about 8 minutes.

sausage, removed from casing
and crumbled into small pieces
7 eggs
8 ounces mushrooms, sliced
¼ cup shredded part-skim
mozzarella cheese
¼ cup sliced scallions
1 cup milk
1 teaspoon extra-virgin olive oil
Salt and pepper to taste

Transfer to a bowl to cool. Stir in scallions, cheese, salt and
pepper. Whisk eggs and milk in a medium bowl. Divide the egg
mixture evenly among the prepared muffin cups. Sprinkle a
heaping tablespoon of the sausage mixture into each cup.
Bake until the tops are just beginning to brown, about 20
minutes.
Let cool on a wire rack for 5 minutes. Place a rack on top of the
pan, flip it over and turn the quiches out onto the rack. Turn
upright and let cool completely.

CUBAN BREAKFAST CUSTARD
Preparation: 5 minutes | Cook: 25 minutes | Servings: 2 servings

INGREDIENTS

DIRECTIONS

2 cups whole milk

Whisk together the cornstarch, salt, coconut sugar, and

1 tablespoon coconut sugar

cinnamon in a saucepan. Stir in the milk with a whisk, and set

2 tablespoons cornstarch

over medium-high heat. Continue whisking and cooking until

1/8 teaspoon ground cinnamon

custard reaches a thick consistency, about 25 minutes. Make

salt to taste

sure you keep stirring the entire time or it might clump or burn.
The custard will continue to thicken as it cools. Spoon into bowls
to serve.

LEMON PANCAKES
Cook: 25 minutes | Servings: 12 three-inch pancakes

INGREDIENTS

DIRECTIONS

3 egg yolks

In a bowl, stir together the egg yolks, flours, cottage cheese,

3 egg whites

butter, maple syrup, salt and lemon zest until well mixed. In the

¾ cup cottage cheese

bowl of a stand mixer, beat the egg whites until they hold stiff

half a stick butter, melted

peaks.

1 tablespoon pure maple syrup
1/8 cup whole grain flour

With spatula, fold whites into yolk mixture, stirring gently until

1/8 cup coconut flour

there are no yellow or white streaks.

1 tablespoon grated lemon zest
¼ teaspoon salt

Heat a cast-iron skillet over medium heat. Grease lightly and
spoon out about three large tablespoons of batter for each
pancake. Cook slowly for about 1 ½ minutes, then turn
pancake over and cook for about 30 seconds. Keep pancakes
warm until ready to serve.

MIDDLE-EASTERN GARBANZO BREAKFAST
Preparation: 20 minutes | Cook: 6 minutes | Servings: 4 servings

INGREDIENTS

DIRECTIONS

2 16-ounce cans garbanzo

Heat olive oil in a large skillet over medium high heat. Add

beans, drained

garbanzo, garlic, and cumin, and cook, tossing occasionally,

¼ cup coarsely chopped parsley

until they are warmed through and scented from the garlic,

2 garlic cloves, finely grated

about 3 minutes. Season with salt. Transfer to a platter.

1 plain Greek yogurt
¼ cup torn mint leaves, plus

In the same skillet over medium heat, heat up the oil, add

sprigs for serving

cashews and pine nuts and continue to cook, stirring often until

¼ cup raw cashews

nuts have slightly darkened, 2-3 minutes.

3 tablespoons pine nuts
¼ teaspoon ground cumin

Dollop yogurt over chickpea mixture. Top with parsley, cashew

2 tablespoons olive oil

mixture, and mint. Sprinkle with paprika. Serve with radishes,

¼ teaspoon paprika

olives, and mint sprigs alongside.

Radishes and olives for serving
salt and pepper to taste

MIXED VEGGIE SAUSAGE CASSEROLE
Preparation: 15 minutes | Cook: 30 minutes | Servings: 4 servings

INGREDIENTS

DIRECTIONS

2 pounds bulk Italian sausage

In a large skillet over medium high heat, cook the sausage,

8 eggs

green peppers and onion together until completely cooked

3 medium green peppers,

through, about 5 minutes.

chopped
1 medium onion, chopped

In a separate bowl, whisk the eggs, milk, salt, pepper and

1 medium zucchini, cut into 1/4-

mustard. Stir in the sausage mixture, spinach, cheese and

inch slices

zucchini. Transfer to a greased baking dish. Cover and bake at

1 (10 ounce) package frozen

350°F (180°C) for 30 minutes. Uncover; bake 15 minutes longer

chopped spinach, thawed and

or until a knife inserted near the center comes out clean.

squeezed dry
2 cups shredded mozzarella
cheese
2 cups milk
1 tablespoon Dijon mustard
salt and pepper to taste

SUMMER BREAKFAST SALAD
Preparation: 20 minutes | Servings: 4 servings

INGREDIENTS

DIRECTIONS

4 unpeeled cucumbers

Slice cucumber in half lengthwise. Remove seeds in the middle,

1 quart cherry tomatoes

using a teaspoon. Slice cucumber, about 1/2 inch thick. In a

2 teaspoons minced fresh mint

large bowl, gently smash tomatoes with a mug until flesh starts

¼ cup fresh lime juice

to break apart. Add cucumber.

¼ cup extra-virgin olive oil
salt to taste

Add lime juice and oil toss to coat; season generously with salt.
Transfer tomatoes and cucumbers to a small platter and top
with mint.

SUPER PROTEIN BREAKFAST SALAD
Preparation: 20 minutes | Servings: 2 servings

INGREDIENTS

DIRECTIONS

2 5-ounce cans tuna, drained

Combine tuna, beans, bell pepper, onion, cilantro, capers, ¼

and flaked

cup lemon juice and 2 tablespoons oil in a medium bowl.

1 large red bell pepper, finely

Season with pepper. Combine the remaining ¼ cup lemon

diced

juice, 2 tablespoons oil and salt in a large bowl. Add salad

½ cup finely chopped red onion

greens; toss to coat. Divide the greens among 2 plates. Top

½ cup chopped cilantro

each with the tuna salad.

4 teaspoons capers, rinsed
4 cups mixed salad greens
4 tablespoons extra-virgin olive
oil, divided
1 15-ounce can kidney beans
½ cup lemon juice, divided
salt and pepper to taste

SUPER PROTEIN EGG MUFFINS
Preparation: 5 minutes | Cook: 25 minutes | Servings: 4 servings

INGREDIENTS

DIRECTIONS

6 eggs

Preheat oven to 350°F (175°C). Beat eggs in a large bowl. Stir

1/2 cup shredded mozzarella

cheese in and crumbled burger into the eggs. Prepare 6 muffin

cheese

cups with cooking spray. Ladle into muffin cups to about 3/4-

3 fresh 90-10 burger patties, and

full. Bake in preheated oven until the egg is cooked in the

crumbled

center, about 25 minutes.

1 serving cooking spray

SUPERGREEN BREAKFAST SMOOTHIE
Preparation: 10 minutes | Servings: 1 servings

INGREDIENTS

DIRECTIONS

3/4 cup spinach

Blend all ingredients together in a blender until smooth.

1 small avocado, peeled and
pitted
1 frozen banana, peeled and
cut into chunks
¼ cup almond milk
¼ teaspoon ground cinnamon

THAI BREAKFAST SMOOTHIE
Preparation: 5 minutes | Servings: 1 servings

INGREDIENTS

DIRECTIONS

2 carrots, washed and unpeeled

Blend all ingredients into a blender until smooth. Serve.

1 apple, peeled and quartered
¼ cup coconut milk
1/2 teaspoon grated fresh
ginger root

ZUCCHINI SCRAMBLE
Cook: 10 minutes | Servings: 4 servings

INGREDIENTS

DIRECTIONS

6 eggs

Grate the zucchini on the large holes of a box grater. Heat the

2 medium zucchini (about 10

extra-virgin olive oil over medium-high heat in a skillet. Add the

ounces)

zucchini. Cook, stirring often, until it wilts, about three minutes.

2 garlic cloves, minced

Add the garlic and continue to cook, stirring, for another

2 tablespoons minced scallions

minute or two until the mixture is very fragrant. Season to taste

2 tablespoons milk

with salt and pepper. Turn the heat down to medium.

1 tablespoon extra virgin olive oil
salt and pepper to taste

Beat the eggs in a medium bowl. Add the milk and salt and
pepper to taste, and whisk together. Stir in the scallions. Add to
the pan with the zucchini, and cook, stirring every few seconds
with a rubber spatula, until the eggs are scrambled. Remove
from the heat and serve.

GET THE COMPLETE SYSTEM


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