Immune Boosting Recipe Book

Feel great with this miraculous immune boosting diet. Elizabeth Noble Director Wholistic Therapy Centre

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Immune Boosting Recipe Book Welcome to the Immune Boosting Recipe Book, filled with great tasting meals that will dazzle your taste buds and give you a strong, robust immune system. Immune – boosting Breakfasts Banana Milkshake. 20 g (1 flat tbsp) protein powder 1 glass milk. 1 banana (frozen is nice) Blend and enjoy. Fresh Fruit Salad. /4 cup low fat cottage cheese 1 cup strawberries 1 /2 cup grapes 1 /2 apple 3 macadamia nuts. Mix and enjoy. 3

Porridge. 35 g dry oats 25 g (1 heaped tablespoon) of protein powder 1 /4 cup peach or grapes or 1 /2 cup of strawberries. 3 tsp slivered almonds. Cinnamon, nutmeg Cook oats. Mix up protein powder with water. Add to oats with fruit, nuts and spices. Fruit Smoothie. 25 g (1 heaped tbsp) protein powder. 1 cup strawberries and 1 /2 banana (frozen is nice). 1 glass of water. Blend and enjoy. Yoghurt and Fruit. 1 cup low fat plain yoghurt 1 cup strawberries 1 tbsp slivered almonds 10g protein powder. Mix fruit, yoghurt and protein powder. Top with almonds. Cereal and Nuts. 2 wheat biscuits (Weet-bix or similiar)

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25 g (1 heaped tbsp) protein powder 1 cup strawberries or 1/2 cup grapes or 1/3 banana. 3 tsp slivered almonds. Blend protein powder with water. Serve over cereal and fruit. Scrambled Eggs. 1 whole egg 2 egg whites A dash of milk 30 g low fat cheese or bacon 1 /2 muffin or 1 slice bread 1 tsp olive oil. Beat eggs, milk and oil. Spray non stick frypan with vegetable spray and scramble. Serve on muffin or bread.

Lower carb breakfast options Cottage Cheese Pancakes. 1 /2 cup cottage cheese 2 eggs 1 tbsp (10g) soy flour 1 tbsp butter Mix first three ingredients. Heat butter in non-stick pan. Drop pancake mix into butter and flip over when ready. 7g carbohydrate Melon Smoothie. 80g melon 50g plain yoghurt 10g of protein powder (i.e. 1 serve of protein powder allowance) 100 ml of pure water Blend together and serve. Alternatively make up protein powder with warm water, add to yoghurt and serve over melon. 7g carbohydrate

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Herbed Sardines. 90-120g sardines 1 /2 tomato 1 /2 cup mushrooms 1 tbsp parsley 1 tbsp butter or oil Heat oil in skillet. Pan fry sardines, tomato and mushrooms. Sprinkle with parsley and serve. 5g carbohydrate Old Fashioned Bacon and Eggs. 2 eggs 2 slices bacon 1 tomato, halved 1 tbsp butter or oil Pinch black pepper to taste Heat oil in skillet. Lightly fry till cooked. Serve with pepper. 6g carbohydrate Scrambled Eggs Supreme. 2 eggs 1 tbsp sour cream 1 /2 cup baby spinach leaves 1 /2 tomato Freshly ground pepper and pinch herbs Mix eggs, sour cream and seasoning. Heat butter in non-stick pan. Gently stir in eggs, mix and stir till creamy and soft. Serve with spinach leaves and tomato. 6.5g carbohydrate Smoked Salmon and Cream Cheese. 60g smoked salmon 30g cream cheese 70g sliced cucumber 1 /2 sliced tomato Serve cucumber and tomato slices topped with smoked salmon and cream cheese. 6g carbohydrate Tofu Scramble. 100g tofu (silken) 1 /2 cup mushrooms 50g onions 1 /2 tomato 30g cheddar cheese (grated) 1 tbsp oil Heat oil. Sauté vegetables till soft. Stir in tofu till scrambled. Sprinkle with cheese to serve. 9g carbohydrate

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Immune – boosting Lunches Chicken Pita. 90 g cooked chicken 1 mini pita Lettuce, shredded 1 /2 cup chopped celery 1 tomato, sliced 1 /2 cup grapes l tbsp mayonnaise Mix shredded chicken with mayonnaise, celery and grapes. Put into pita and add lettuce and tomato. Seafood Salad. 120g fresh crayfish or salmon or prawns. 1 /2 cup cooked rice or pasta. 2 cups salad (lettuce, cucumber, tomato and capsicum) 3 tsp mayonnaise or salad dressing. Sprinkling of Thai herbs, like parsley, ginger, garlic or lemongrass to taste. Mix and serve chilled. Avocado Sandwich. 60g lean ham or corned beef or turkey or chicken. 30g low fat cheese 1 slice wholemeal bread or 2 rice cakes. 1 /4 cup each of raw tomato, cucumber and capsicum. 2 cups lettuce or mixed greens. 1 1/2 tbsp avocado Fresh herbs and pepper. Spread bread or rice cakes with avocado. Top with meat and serve with side salad. Cheese Quiche. 1 whole egg 2 egg whites 20g ham or chicken breast 30g low fat cheese 1 /2 cup low fat milk 1 /2 cup onion 1 cup kale 1 /2 cup squash 1 /2 cup capsicum 1 /2 cup tomato

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1 1/3 tsp olive oil Italian herbs, mustard, pepper. Cook vegies and spices. Whip eggs and milk, then add vegies and protein. Bake in baking dish at 180°C for 45-60 minutes. Cheeseburger. 20g hamburger meat (less than 10 percent fat) 1 slice low fat cheese 1 slice rye bread 2 slices each of tomato, onion and beetroot. 1 lettuce leaf. Grill hamburger (about 5 minutes per side ). Place cheese on top and grill until melted. Serve on bread with salad. Chef Salad. 130 g deli ham or chicken or turkey or seafood (shrimp, crab or lobster) 1 large tossed green salad (2 cups mixed greens, 1/4 cup each of tomato, cucumber and capsicum or mushrooms). 2 tsp olive oil and vinegar dressing. 1 slice rye bread or mini pita. 1 tsp butter or mayonnaise. Serve tossed salad with meat and dressing. Serve bread on side. Mushroom Omelette. 1 whole egg 2 egg whites 30 g low fat cheese 1 cup mushrooms 1 /2 cup each of spinach, asparagus, onion and tomato 1 tsp olive oil Turmeric, ginger, garlic, salt, pepper Sauté vegetables with oil, ginger and garlic. Whip eggs, cheese and turmeric. Combine with vegies and pour into heated, oiled frypan. Cover and cook slowly.

Lower carb lunch recipes Cream Cheese Celery Sticks. 30g cream cheese 1 tbsp sour cream 90g canned tuna or salmon 1 tbsp chives 2 stalks celery 6 slices cucumber ground

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black pepper Mix cream cheese, sour cream, fish, chives and pepper. Spread mix into celery stalks and onto cucumber. 6g carbohydrate Turkey Salad. 1 cup diced turkey (or chicken) 1 cup diced celery 1 tbsp mayonnaise 2 tbsp chopped spring onion Pinch dried parsley 75g lettuce leaves (4 leaves) Combine everything but lettuce leaves. Chill and serve on lettuce leaves. 7g carbohydrate Cream of Chicken Soup. 1 /2 celery stalk, diced 1 tbsp chopped spring onion 1 /2 cup chopped mushrooms 1 tbsp chopped capsicum 1 tsp butter 90 ml hot water 1 chicken stock cube 60g diced cooked chicken 30g grated cheddar cheese 120 ml cold water Sauté vegetables in butter till cooked. Dissolve stock cube in hot water and pour into pan with vegetables. Add chicken and cheese. Cover with cold water and simmer for 5 minutes. Blend for a thicker soup. Add water for a thinner soup. 5.5g carbohydrate Tuna and Herb Tomatoes. 90g tinned tuna 1 tbsp mayonnaise 1 /4 tsp mustard 1 tbsp chives or dill 1 tomato 1 lettuce leaf Cut tomato in half. Scoop out seeds and combine them with tuna, mayonnaise, mustard and herbs. Fill tomato halves with tuna and serve on lettuce. 7g carbohydrate Cheese Omelette. 2 eggs 1 tbsp chives

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1 tbsp fresh parsley 1 tbsp sour cream 30g grated cheddar cheese 1 /2 tbsp butter pinch salt 1 cup mixed salad greens Combine eggs, sour cream, herbs and salt. Beat lightly. Melt butter in non-stick pan. Pour mix into pan. Cook for 2 minutes until edges are done. Add grated cheese. Cook for extra 1-2 minutes then flip over (into half moon shape) and serve with salad greens. 7g carbohydrate Lean Ham and Asparagus Salad. 90-120g lean ham 50g cucumber 4 asparagus spears 1 /2 tomato 1 tbsp sour cream or mayonnaise pinch dill Slice vegetables and mix with sour cream or mayonnaise. Serve with sliced lean ham. 7.5g carbohydrate Chicken and Avocado Salad. 90-120g cooked chicken 35g baby spinach leaves 35g mushroom, sliced 40g avocado, sliced 1 tbsp parsley 1 tbsp cold pressed oil squeeze of lemon juice Blanch spinach leaves in hot water for 3 seconds and drain. Mix with chicken, mushroom, avocado. Pour over oil and lemon juice dressing. 7g carbohydrate

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Immune – boosting Dinners Chilli Dinner. 130 g lean minced meat ( less than 10 percent fat) (lamb, beef, chicken or turkey) 1 /2 cup onions 1 /2 cup celery 1 /2 cup kidney beans 1 /4 cup tomatoes 1 tsp olive or canola oil 1 /2 cup vegetable stock Parmesan cheese, Italian herbs and garlic to taste. Sauté meat with oil and herbs. Then add stock and vegetables. Simmer till cooked and serve with a sprinkle of parmesan cheese. Thai Yellow Curry. 90 g chicken 1 cup bok choy 3 /4 cup cauliflower 1 /2 cup mushrooms 2 tsp cornflour 1 tsp sesame or olive oil 1 cup vegetable stock 1 tbsp Thai curry paste Garlic, ginger to taste Fresh coriander. In non stick saucepan, sauté chicken in oil and curry paste. Add vegetables and stock. When cooked add a mixture of cornflour and water. Cook till sauce thickens. Serve with fresh coriander. Quick Grill. 130 g fresh white fish or 90g lamb, beef or chicken 1 /2 cup onion 1 /2 cup yellow squash 1 1/2 cup bok choy 3 /4 cup cauliflower 1 /4 cup carrots 1 tsp olive oil 1 tsp vinegar dressing Garlic salt, pepper and Portuguese herbs 12 peanuts, crushed. Coat meat with oil and herbs, then grill. Steam vegies. Sprinkle with dressing and nuts.

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Lemon Grilled Salmon. 130 g salmon fillet Rosemary, tarragon and dill to taste. 1 tbsp lemon juice 1 cup cooked zucchini 2 tomatoes, split, sprinkled with parmesan cheese and grilled. 1 tsp olive oil 1 /2 apple for dessert Rub fillet with herbs and brush with olive oil. Grill for 10 minutes per 2 cm (1 inch) of thickness, turning and basting once. Sprinkle with lemon. Have apple for dessert. Tofu Stuffed Capsicum. 70 g firm tofu 1 egg 30 g low fat cheese 1 capsicum 1 /2 cup onion 1 /2 cup tomato 3 /4 cup mushrooms 1 tsp olive oil Garlic, curry powder, turmeric, mustard, chilli and seasonings. Cook onions, garlic and mushrooms in oil in non stick saucepan. Mix with egg, tofu, cheese and spices. Fill capsicum and bake in sealed baking dish at 200°C for up to 1 hour. BBQ Chicken. 90 g chicken breast Lemon and onion slices 1 tsp barbecue sauce 1 1/2 cup steamed cauliflower 1 spinach salad (2 cups raw spinach, 1 /4 each of raw onion, mushrooms and tomato) tbsp olive oil and vinegar dressing 1 /2 apple for dessert Preheat oven to 180°C. Cover chicken with slices of lemon and onion. Bake for 15 minutes. Baste with barbecue sauce. Cook for another 10 to 15 minutes until done. Serve with steamed cauliflower and spinach salad.

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Veal Mozzarella. 90 g veal 30 g low fat mozzarella (shredded) 1 1/2 cups eggplant, cubed 1 1/2 cups zucchini, cubed 1 cup tomato, cubed 1 /2 cup onion rings 1 /4 cup tomato puree 2 tsp olive oil 1 tbsp fresh basil 1 clove garlic Sauté vegetables and spices in 1 tsp oil. Add puree when tender. Cook veal in separate pan with 1 tsp oil and 1 tbsp water until browned. Serve veal with vegetables and melted cheese on top.

Low carb dinner recipes Note: Dinners serve 2 people Chicken Burgers. 250g ground raw chicken 1 egg 1 /2 tbsp soy sauce 1 /2 tbsp dried basil 1 clove garlic black pepper to taste 2 slices cheddar, Swiss or mozarella cheese 2 slices tomato 2 lettuce leaves 1 cup mixed greens Combine chicken, egg, soy sauce, herbs and spices and form into burgers. Grill or pan fry for 10 minutes, turning once till well done. Top each with a slice of cheese and tomato. Grill till cheese melts. Serve on a lettuce leaf with mixed greens to garnish. Serves 2 6g carbohydrate per serve Salmon Cutlets with Lemon Dill Sauce. 2 salmon cutlets 1 /2 cup chopped celery 2 tbsp chopped dill 2 tbsp fresh lemon juice 2 tbsp cold pressed oil 2 cups mixed salad Preheat oven to 160°C. Sauté celery and dill in oil for a couple of minutes. Add lemon juice. Place salmon in a baking pan and pour celery mix over. Cover with foil and bake for 20 to 30 minutes until fish flakes

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with a fork. Serve with salad. Serves 2 6g carbohydrate per serve

Spicy Curry 50g onions chopped 35g green beans chopped 50g cauliflower chopped 40g eggplant chopped 50g cucumber chopped 1 clove garlic – pressed 1 cm ginger root – grated 1 tsp curry powder 1 tbsp ghee or cold pressed oil 1 /2 cup water Heat oil in saucepan. Fry onions, garlic and ginger. Add vegetable pieces and sauté briefly. Add 1/2 cup water and cook vegetables till tender (10 minutes). Serve with meat, poultry, fish or tofu. Serves 2 7g carbohydrate per serve Vegetable Ratatouille. 50g celery 40g capsicum 40g eggplant 1 clove garlic 1 tbsp parsley 60g tomato 35g mushroom 1 tsp dried basil 1 tbsp olive oil Black pepper to taste Chop vegetables. Heat oil in saucepan. Sauté vegetables and herbs lightly. Add small amount of water and simmer vegetables until cooked. Serve with red meat, poultry, fish or tofu. Serves 2 6g carbohydrate per serve Spicy Meatballs 180g lean minced beef 1 egg 50g onion 1 clove garlic pinch chilli 50g celery 40g capsicum

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35g mushroom 1 tsp butter 1 beef stock cube 30 ml tomato juice Mix together meat, egg, onion, garlic and parsley. Form into small balls. Sauté celery, capsicum and mushrooms in 1/2 tsp butter. Remove from pan. Using other 1/2 tsp butter, sauté meat balls – shaking pan lightly till browned. Return vegetables. Add stock cube dissolved in 1/2 cup hot water and tomato juice. Cook for 3 to 4 minutes. Serves 2 6g carbohydrate per serve Asian Chicken. 120-180g diced cooked chicken 1 chicken stock cube 90 ml hot water 1 clove garlic 50g onion 30g cabbage 35g mushroom 50g celery 50g bean sprouts 50g snow peas 1 tbsp soy sauce 1 tbsp oil Sauté vegetables in oil till soft. Add soy sauce, diced chicken and stock cube dissolved in hot water. Stir till heated through. Serves 2 7g carbohydrate per serve Salmon Bake. 2 medium zucchini (170g) 180g tinned salmon 60g grated cheddar cheese 50g onions 1 tbsp parsley 60g tomato – diced Cut zucchini in half lengthwise and scoop out flesh. Mix flesh with salmon, tomato, onions and parsley. Pile into zucchini cases, top with grated cheese and place in baking dish. Pour 1/2 cup of water into baking dish, cover with foil and bake at 180°C for 20 minutes. Bake for 5 minutes without foil. Serves 2 7g carbohydrate per serve

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Immune – boosting Snacks (Can be eaten between meals if hungry) Cheese and Fruit. /4 cup low fat cottage cheese /2 apple or 1 cup strawberries or 1 /2 cup pineapple 1 tsp slivered almonds Cinnamon Mix cheese and fruit. Sprinkle with almonds and spice. 1 1

Crackers. 45 g deli style ham, chicken or turkey 1 rice cake or 2 low fat crackers e.g. saltine biscuits 1 /2 tbsp avocado or 2 tsp cream cheese or 1/3 tsp butter Spread biscuits with avocado or cheese. Top with meat. Hummus. /4 cup hummus 1 rice cake 30 g hard cheese or 55 g ricotta cheese Serve hummus and cheese on rice cake. 1

Tofu Whip. 85g soft tofu, pureed cup strawberries or 1/2 cup blueberries, blackberries or grapes 1 tsp slivered almonds Whip tofu and fruit. Sprinkle with nuts to serve. Egg on Rye. 1 whole egg 1 /2 slice rye bread 1 /3 tsp butter Hard boil egg and serve on buttered bread. Quick Smoothie. 10g (2 heaped tsp) protein powder 1 cup strawberries or 1/3 banana (frozen is nice) Blend in 1 cup water. 100g Plain Yoghurt (sprinkled with nuts if desired). Apple and Cheese. 30 g hard cheese 1 /2 apple Slice apple and cheese and enjoy.

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