The Physique 57 Solution (89 page)
Read The Physique 57 Solution Online
Authors: Tanya Becker,Jennifer Maanavi
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T PHYSIQUE 57, WE BELIEVE THAT FOOD SHOULD BE
about more than just losing weight, so we feel strongly that the process of preparing and eating your food should be something you enjoy. The recipes in this chapter are designed to open up a whole new world of culinary delights and show you just how easy it is to make tasty, healthy meals in your own kitchen every day. Even if you normally subsist on takeout, or skip meals altogether because you’re in a rush, this chapter will transform you into a veritable Kitchen Diva, whipping up your own delicious dishes and savoring every bite!
The recipes in this chapter are incredibly simple and easy to adapt to your or your family’s needs. Our breakfast and lunch recipes serve one, and all of the dinners and desserts serve two. If you’re dining solo, you can simply cut the dinner recipes in half, or make the full recipe and save one portion for later in the week. All of the dinners are interchangeable, as are the lunches, so you can feel free to swap one recipe for another depending on your tastes. And all of the recipes are easily doubled, so you can use them for entertaining, or make and freeze extra portions for those days and evenings when you’re in a rush.
The vegetarian recipes and those with a vegetarian option are highlighted with a
symbol next to the name. You can also modify any of the recipes on your own to make them vegetarian—for example, you can substitute a
vegetable stock or broth anytime a recipe calls for chicken broth. As long as the amounts remain the same, you will not increase the calorie count.
So now it’s time to roll up your sleeves, head to the kitchen, and start cooking! We hope that you enjoy these recipes, and that they will continue to grace your table for many years to come.
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As you are preparing the recipes, there are a number of easy substitutions you can make to save time and eliminate steps. All of these items can be found at your local supermarket or health food markets.
For brown rice or quinoa:
Instead of making rice or quinoa from scratch, use the frozen brown rice packets from Trader Joe’s, Gogo organic rice bowls, or any other kind of instant, organic brown rice.
Substitute an organic or no-hormone, no-antibiotic rotisserie chicken for cooked chicken or turkey in our salad and lunch recipes.
You can substitute four or five thin slices of no-hormone, no-antibiotic, all-natural deli turkey for our salad and lunch recipes. We like Applegate Farms.
Buy bagged, pre-washed organic greens for your salads whenever you can. Baby spinach also works for steaming. You can wash and prep your dinner greens ahead of time, even a few days in advance—just remove the stems, wash the leaves, and place them in a ziplock bag with a damp paper towel to preserve moisture.
MAKES 1 SERVING
Basic Oats make the perfect, easy breakfast and can be enjoyed with a variety of healthy, flavorful toppings
.
¾ cup unsweetened almond milk
½ cup rolled oats
1 teaspoon butter
Pinch sea salt
Place all the ingredients in a small saucepan and bring to a near boil (steaming and bubbly, but
not
a roaring boil—that would damage the almond milk and make it separate). Remove from the heat, cover with a lid, and let stand for 5 minutes.
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Spice up your oats with one or more of the following:
