Treat dad to energy-giving meals this Father’s Day—planned and prepared by our care team!

By starting a food plan, dad will get to enjoy healthier meal options, fresh produce, and well-balanced meal proportions.

 

Breakfast

Blueberry Yogurt Smoothie

Hearty Banana-Nut Oatmeal

Lunch

Miso Soup

Cucumber Edamame Salad topped with Sesame Coated Pan Seared Tuna

Fluffy Brown rice

Japanese Pickled Ginger

Dark Chocolate Barks

Cold-Brew Green Tea

Dinner

Lamb Chops, Calabrese, with Tomatoes, Peppers and Olives

Cauliflower Mash

Balsamic Roasted Beets

Strawberry, Mango and Coconut Cream Parfait

High Quality, Sulfite-Free Red Wine*

*one glass only

RECIPES

MEAL

INGREDIENTS

(Highlighted food items are therapeutic for Cardiometabolic conditions)

PROCEDURE REMARKS
Breakfast
Blueberry Yogurt Smoothie

1/2 cup Greek yogurt, plain unsweetened

½-2/3 cup baby spinach or kale, chopped and thick stem removed

1/4 of a ripe avocado

1/3 cup blueberries fresh or frozen

1/2 banana fresh or frozen

2 tbsp flaxseed, ground

¼-1/2 cup water, chilled (as needed)

 

1.        Blend the yogurt, kale, avocado, blueberries, banana and flaxseed in a high-speed blender.

2.        Add water as needed to reach desired consistency.

Prep time: 5 mins

Yield: 1

Hearty Banana-Nut Oatmeal

1/2 cup old fashioned rolled oats

½ ripe banana, sliced

1/2 teaspoon cinnamon

pinch of sea salt

1 cup water

1/4 cup egg whites (from free-range eggs)

 

Optional Toppings:

Pumpkin Seeds

Nuts: Walnuts, Almonds, Cashews

Pomegranate seeds

1.        In a pot, combine oats, banana slices, cinnamon and sea salt. Add water and stir.

2.        Over medium-high heat cook the oats for 6-7 minutes or until all the liquid has been absorbed. Stir frequently while cooking to make the banana slices ‘melt’ into the oats.

3.        Add egg whites into and continue to stir/whisk constantly for 1-2 minutes. Stirring keeps the egg whites from scrambling and gives the oats a thick, fluffy consistency instead.

4.        Once all the liquid is absorbed and the oatmeal is cooked through, place in a bowl and add your desired toppings.

 

Prep time: 5 mins

Cook time: 10 mins

Yield: 1

 

Lunch

Appetizer

Miso Soup

1/2 cup dried wakame seaweed

1/4 cup shiro miso (white fermented-soybean paste)

6 cups Dashi (Japanese Sea Stock)

1/2 pound soft tofu, drained and cut into 1/2-inch cubes

1/4 cup thinly sliced scallion greens

1.        Prepare wakame:

Combine wakame with warm water to cover by 1 inch and let stand 15 minutes, or until reconstituted. Drain in a sieve.

 

2.        Make soup:

Stir together miso and 1/2 cup dashi in a bowl until smooth. Heat remaining dashi in a saucepan over moderately high heat until hot, then gently stir in tofu and reconstituted wakame. Simmer 1 minute and remove from heat. Immediately stir in miso mixture and scallion greens and serve.

 

Prep time: 5 mins

Cook Time: 15 mins

Yield: 6

 

Recipe Source: https://www.epicurious.com/recipes/food/views/miso-soup-103391

 

Mains

Cucumber Edamame Salad topped with Sesame Coated Pan Seared Tuna

Cucumber Edamame Salad

Salad:

4 cucumbers, spiralized or very thinly sliced

2 cups frozen shelled edamame, thawed

1 large red bell pepper, chopped

1 jalapeno pepper, seeded, deviened and chopped

1 teaspoon each toasted white sesame seeds and black sesame seeds (for garnish)

 

Vinaigrette:

1/3 cup extra virgin olive oil

1/3 cup seasoned rice vinegar

3 Tablespoons toasted sesame oil

1-1/2 Tablespoons low sodium soy sauce or tamari

2 teaspoons ginger paste/ grated ginger

1-1/2 teaspoons Dijon mustard

1-1/2 teaspoons fresh garlic

1 teaspoon red pepper flakes

 

Sesame Coated Pan Seared Tuna

2 tbsp olive oil

¼ cup black sesame seeds, toasted

¼ cup white sesame seeds, toasted

4 pcs, wild-caught tuna loin fillets, cut into 1 inch thick

Salt and Pepper to taste

Cucumber Edamame Salad

1.        Spiralize or very thinly slice your cucumbers, soaking up any excess liquid with a paper towel. Toss together cucumbers, edamame, red bell pepper and jalapeno in a large bowl. Set aside.

2.        In a small bowl or mason jar, add all ingredients for the vinaigrette and shake or whisk well. Pour dressing into the cucumber mixture and toss well. Sprinkle with sesame seeds.

3.        Top with Sesame Coated Pan Seared Tuna

 

 

 

 

 

 

 

 

 

 

 

Sesame Coated Pan Seared Tuna

1.        Start up a pan in high heat. Once hot, add in sesame seeds and toast until fragrant. Set aside.

2.        Gently rub the salt and pepper over the tuna.

3.        Using the same pan, start up in medium heat. Add in oil once hot.

4.        Coat the tuna fillets with the sesame seeds. Sear each side of the tuna for about 1 minute each.

5.        Take off from the pan and let rest for 5 minutes. Slice fillets to even proportions.

6.        Serve at room temperature.

 

 

Cucumber Edamame Salad

Prep time: 15 mins

Yield: 6-8

 

Recipe Source: https://noblepig.com/2017/06/cucumber-edamame-salad-with-ginger-soy-vinaigrette/

 

 

 

 

 

 

 

 

 

 

 

 

 

Sesame Coated Pan Seared Tuna

Prep Time : 10 minutes

Cooking Time : 10 minutes

Yield : 2

 

Recipe Source: Chef JL Carillo

 

Sides

Fluffy Brown rice

Japanese Pickled Ginger

Fluffy Brown Rice

1 cup Brown Rice, washed and soaked for at least 30mins

2 cups Water

 

 

 

 

 

 

 

 

 

Japanese Pickled Ginger

125g fresh ginger, peeled

1 teaspoon salt

60ml (1/4 cup) rice wine vinegar

60ml (1/4 cup) water

55g (1/4 cup) sugar

Fluffy Brown rice

1.        Put brown rice and water together in a pot with a lid.

2.        Set the heat to maximum, and bring the rice/water to a boil uncovered. Then put the lid on the pot, and reduce the heat to low/simmer. If your lid has a steam valve, keep it closed. Let the rice simmer until water is mostly absorbed but not dried out, about 20 minutes.

3.        Turn off the heat, and let the rice sit in the covered pot for another 10 -30 minutes (sit longer for more mushy rice).

 

Japanese Pickled Ginger

1.        Use a vegetable peeler or mandolin to slice the ginger into thin strips. Transfer to a bowl and sprinkle with salt. Stir until well combined. Set aside for 30 minutes to allow the salt to extract excess liquid. Use your hands to squeeze any excess liquid from the ginger. Transfer the ginger to a sterilized jar.

2.        Stir the rice wine vinegar, water and sugar in a small saucepan over medium heat until the sugar dissolves. Increase heat to high. Bring to the boil. Pour the vinegar mixture over ginger. Set aside for 5 minutes to cool slightly. Seal and place in the fridge door for 24 hours to develop the flavors.

 

NOTES

Store pickled ginger in the fridge for up to 1 month. The flavour intensifies over time.

Fluffy Brown Rice

Prep Time : 5 minutes

Cooking Time : 50 minutes

Yield : 3

 

 

 

 

 

 

 

 

 

Japanese Pickled Ginger

Prep time: 20mins (plus 24 hours pickling)

Yield: 1 ½ cups

 

 

 

 

 

 

 

 

 

 

Dessert

Dark Chocolate Barks

12 ounces quality dark chocolate chips or chopped chocolate (>70% cocao content)

¾ cup raw nuts or seeds (choose from almonds, pecans, hazelnuts, pistachios and/or pumpkin seeds)

¼ cup dried cranberries or other dried fruit (dried cherries, apricots and/or candied ginger—chopped if large)

About ½ teaspoon flaky sea salt, optional

1.        Toast the nuts/seeds:

Preheat the oven to 350 degrees Fahrenheit. Toast the nuts/seeds on a rimmed baking sheet until fragrant and turning lightly golden on the edges, about 6 to 9 minutes. Transfer the nuts to a cutting board and roughly chop them.

2.        Melt the chocolate using a heat-proof bowl that’s set over a saucepan of gently simmering water

3.        Cover a large rimmed baking sheet with parchment paper. Pour the melted chocolate over. Use a silicone or rubber spatula to spread chocolate evenly over the center area of the baking sheet—aim for about ¼″ thickness (it won’t reach the edges).

4.        Sprinkle the nuts evenly over the chocolate, followed by the dried fruit. If you’re adding flaky salt, crush it between your fingers as you sprinkle it over the chocolate. Lightly use your palms to press the toppings into the chocolate.

5.        Let the chocolate cool and harden in the refrigerator for about 15 minutes, or If at room temperature for 2 to 4 hours.

6.        Once the chocolate is completely hardened, use your hands to break it into about 25 pieces. Serve immediately, or cover and store at room temperature for up to 1 week.

Prep time: 15 mins

Cook time: 5 mins

Yield: 25 pcs

 

Recipe Source: https://cookieandkate.com/easy-chocolate-bark-recipe/

 

Drink

Cold-Brew Green Tea

1 organic green tea bag (or 1 teaspoon loose-leaf) per 6 to 8 ounces of water, depending on desired strength

Lemon slices

Fresh mint leaves

1.        Put the loose tea or whole tea bags in a pitcher and pour in room temperature or cold water.

2.        Cover the pitcher and refrigerate. Steep green tea for 6 to 8 hours.

3.        Strain the loose-leaf tea out of the pitcher by pouring the tea through a fine mesh sieve or just pull out the tea bags. Discard the tea or tea bags.

4.        Serve tea as with lemon slices and fresh mint leaves.

5.        Tea will keep well, covered and refrigerated, for 3 to 5 days.

Prep: 5mins (plus 6 to 8 hours chilling time)

Yield: varies

 

Recipe source: https://cookieandkate.com/cold-brew-iced-tea/

 

 

Dinner

Appetizer

Watercress Soup

1 onion, peeled and chopped

2 garlic cloves, peeled

15ml (1 tbsp) grass-fed butter

15ml (1 tbsp) olive oil

400g (1lb) peeled potatoes, sliced

750ml (3 cups) vegetable stock

150g (5oz) watercress, washed

Salt and pepper, to taste

 

Optional topping: Sour Cashew Cream

1.                    Gently fry the onion and garlic in the butter and oil, in a large saucepan, until softened.

2.                    Add the potatoes and stock to the onion mixture.

3.                    Place the lid on the pot and simmer for 15 minutes or until the potatoes are tender.

4.                    Add the watercress, give it a stir and let simmer for about 1 minute until the green have just wilted.

5.                    Remove from the heat, pour the contents in a food processor and blend until smooth.

6.                    Season to taste and serve with a dash of sour cashew cream.

Prep time: 20 mins

Cook time: 10 mins

Yield: 4

 

Recipe Source: https://www.greedygourmet.com/recipes-for-diets/vegan/watercress-soup/

 

Mains

Lamb Chops, Calabrese, with Tomatoes, Peppers and Olives

8 lamb rib chops, about 1 inch thick

fine sea salt, as needed

2 tablespoons extra virgin olive oil

1⁄2 cup chopped onion

2 cups peeled ripe fresh plum tomatoes

1 large red bell peppers or 2 small red bell peppers, cleaned and sliced into squares

3 tablespoons chopped flat-leaf Italian parsley

1⁄4 cup each pitted green and black olives in brine

black pepper, ground fresh from the mill

1.                    Sprinkle the chops on both sides with a little salt.

2.                    Put the olive oil into a 12″ skillet and turn on the heat to high. When oil is hot, slide in the lamb chops. Brown them thoroughly on one side, turn over, and brown thoroughly on the other side. Remove from the pan to a plate and set aside.

3.                    Put the chopped onion into the pan and cook it over lively heat, stirring frequently, until it becomes a rich gold color. Add tomatoes with their juice, turning them over in the pan once or twice, and cook for 5 minutes.

4.                    Add the bell peppers, parsley, olives, salt and generous grindings of black pepper. Turn heat down to medium; cook, stirring occasionally, for about 8 minutes, until the peppers are tender but firm.

5.                    Sprinkle the chops with black pepper and return them to the pan with the sauce. Turn the chops over several times to coat well and after about a minute or so, empty the full contents of the skillet onto a warm serving platter and promptly serve to hungry diners

Prep time: 15 mins

Cook time: 55 mins

Yield: 4

 

Recipe Source: https://www.geniuskitchen.com/recipe/lamb-chops-calabrese-with-tomatoes-peppers-and-olives-113600

 

Sides

Cauliflower Mash

Balsamic Roasted Beets

Cauliflower Mash

1 medium head ​​cauliflower

Salt and pepper

About 1/4 cup grass-fed butter

Optional flavorings: minced garlic (a clove or two); garlic powder (1/2 to 1 teaspoon); nutritional yeast (for cheese-like flavor)

 

 

 

 

 

Balsamic Roasted Beets

1 bunch trimmed beets (about 4 beets)

1 tablespoon balsamic vinegar

2 pinches sea salt

2 pinches black pepper

Cauliflower Mash

1.                    Break the cauliflower up into florets, or just chop up the head into pieces.

2.                    Steam cauliflower until fork tender but not overcooked

3.                    Place cauliflower in a food processor and blend until smooth and creamy; season with salt and pepper. Taste before adding any butter – you may decide it’s creamy and flavorful enough on its own. If not, add the butter, and/or desired flavorings and blend until mixed in.

 

Balsamic Roasted Beets

1.                    Preheat oven to 400° F.

2.                    Gently scrub beets, and pat dry. Wrap in foil, and roast until tender (about 1 hour). Let cool, then peel and dice.

3.                    Place beets in a medium bowl, toss with balsamic vinegar, sea salt and pepper, and serve.

Cauliflower Mash

Prep time: 15 mins

Cook Time: 10mins

Yield: 4

 

Recipe source: https://www.verywellfit.com/mashed-cauliflower-recipe-2242129

 

 

 

 

Balsamic Roasted Beets

Prep time: 5 mins

Cook Time: 60mins

Yield: 2

 

Recipe Source: IFM Cardiometabolic Recipes

 

Dessert

Strawberry, Mango and Coconut Cream Parfait

⅔ cup coconut cream (canned), chilled

1 teaspoon vanilla

2/3 cup diced ripe mango

2/3 cup chopped fresh strawberries

1/2 cup crushed pecans

Mint leaves, for garnish

1.        To a blender, put chilled coconut cream and vanilla. Blend on high until smooth.

2.        In a small parfait glass, create alternate layers of sliced ripe mangoes, coconut cream, strawberries and crushed pecans

3.        Garnish with a mint leaf, if desired.

Prep time: 15 mins

Yield: varies depending on size of glass (around 4)

 

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