FOOD AROUND THE GLOBE CHALLENGE COOKBOOK Travel the globe without ever leaving your kitchen. ISRAELI SALAD In Israel, no meal is complete without ‘salatim’ or a small salad. This quick, easy, vegan, and gluten-free salad is the perfect light and nutritious side dish to any meal or barbecue. Nutritional Information Servings: 4 | Total time: 10 minutes Calories: 210 Fat: 18g Directions Carbs: 10g In a large bowl, combine cucumbers, tomatoes, Protein: 1g onion, garlic, and parsley (as well as the optional Fiber: 1g bell pepper and mint). Next, make the dressing. In a separate bowl, whisk the olive oil, lemon juice, salt, and pepper. When ready to serve, toss the Ingredients salad with dressing. 4 cucumbers, diced 4 tomatoes, diced ½ red onion, diced 1 garlic clove, minced ⅓ cup fresh parsley, chopped ⅓ cup olive oil 1 ½ tbsp lemon juice Salt and pepper, to taste 1 green bell pepper, diced (optional) ⅓ cup fresh mint, chopped (optional) © Virgin Pulse 2015. All rights reserved. SPANAKOPITA Want a snack, but need some veggies too? Try spanakopita, or Greek spinach pie! This green dish is perfect as an appetizer and chock-full of nutrients, like iron, potassium, magnesium, and vitamin K. Nutritional Information Servings: 6 | Total time: 1 hour 15 minutes Calories: 480 Fat: 28g Directions Carbs: 35g Preheat the oven to 350°F. In a large skillet, heat Protein: 18g olive oil over medium heat. Add the onions and Fiber: 4g cook until soft, about 5 minutes. Add spinach, and sauté until fully wilted and all water has evaporated from the pan. Remove from heat and Ingredients stir in dill. Set aside. 1 large onion, finely chopped In a small bowl, beat eggs with the feta, parmesan, 2 lbs fresh spinach, coarsely chopped salt and pepper. Pour mixture over cooled spinach and stir to combine. Drain any excess moisture. 1 tbsp dried dill or parsley Lightly butter the bottom of a 9x13 baking dish, 4 large eggs and lay 8 sheets of phyllo dough into the pan one sheet at a time, using a pastry brush to lightly 8 oz crumbled feta cheese brush the top of each sheet with melted butter. 2 tbsp grated parmesan cheese Spread the spinach mixture on top of the phyllo 4 tbsp butter, melted dough, and then layer an additional 8 sheets of the phyllo dough on top, brushing each sheet with 1 lb phyllo dough, thawed a light layer of butter before adding the next layer. 2 tbsp olive oil Tuck in or trim any excess phyllo dough from the edge of the pan. Refrigerate for 30 minutes. Bake ½ tsp salt for 45 minutes, or until golden and crisp. Let it cool for a few minutes, then cut into squares and Black pepper, to taste enjoy warm! © Virgin Pulse 2015. All rights reserved. LOOBIA POLO (Rice with Green Beans) Loobia polo is a delicious, colorful, and healthy Persian food that gets its name from its two main ingredients — string beans and rice. Serve it with yogurt or a simple cucumber salad. Nutritional Information Servings: 4 | Total time: 1 hour Calories: 511 Fat: 11g Directions Carbs: 68g In a small pot, bring rice, a pinch of salt, and Protein: 30g 4 cups of water to a gentle boil. Reduce heat to Fiber: 5g low, cover, and cook until all of the water has evaporated. Remove from heat. Ingredients Bring a small pot of water to a boil over high heat. ½ lb string beans, cut into 1-inch pieces Add green beans and boil until soft, about 2 cups basmati rice 4 minutes. Drain and set aside. Meanwhile, heat 1 tbsp olive oil in a large skillet over medium heat. 1 tbsp olive oil Add onions and sauté until soft, about 8 minutes. 1 large yellow onion, diced Reduce heat to low and add ground beef. Cook for 1 lb lean ground beef 10 minutes or until browned. Add the green beans, tomato paste, a pinch of salt, a pinch of cinnamon, 2 tbsp tomato paste turmeric, chopped tomato, lemon juice, and 1 tomato, diced 2 cups of water. Continue cooking for 5-10 minutes, stirring occasionally, until the sauce Salt and pepper, to taste is thick. Add the rice to the stew and cook over medium-low heat for an additional 15 minutes. Pinch of cinnamon 1 tsp ground turmeric ½ tsp lemon juice © Virgin Pulse 2015. All rights reserved. GLUTEN-FREE INDIAN GRILLED CHICKEN It’s time to spice things up because you’ve arrived in New Delhi, India! Spices are a healthy way to add vibrant flavor to any meal. Try grinding fresh spices in a small coffee grinder — they’ll be more fragrant and potent. Nutritional Information Servings: 8 | Total time: 25 minutes plus rest time Calories: 232 Fat: 24g Directions Carbs: 1g In a small bowl, mix adobo spices, red wine Protein: 28g vinegar, oil, and 3 tbsp of water. Then add the Fiber: 0g ground cumin and ground coriander. Cut the boneless thighs into stew-sized pieces (each thigh should make 4-5 strips) and place into a Ingredients large bowl. 8 boneless chicken thighs 4-5 tbsp soy sauce (for gluten-free diners, Pour soy sauce and marinade over top, add the cilantro (optional), and toss until chicken is evenly use tamari or gluten-free soy sauce) coated. Refrigerate covered for at least 4 hours, 3 tbsp adobo spices but preferably overnight. Spread the chicken on a foil-covered broiling tray and broil for 5-7 minutes, 3 tbsp water turning halfway. Serve alongside rice or your favorite veggie and enjoy! ¼ cup red wine vinegar ½ cup vegetable oil 6-8 tbsp ground coriander 3-4 tbsp ground cumin ½ cup cilantro, chopped (optional) © Virgin Pulse 2015. All rights reserved. LOK LAK (Lettuce Wraps) Fresh and light, Lok Lak is a staple in most Cambodian households and boasts servings of fresh lettuce, tomatoes, onions, and protein. Get excited for the zing in this dipping sauce. It’s what makes this dish so tasty! Nutritional Information Servings: 4 | Total time: 5 minutes Calories: 267 Fat: 11g Directions Carbs: 13g Place meat in bowl and toss with 2 tsp olive Protein: 25g oil, oyster sauce, ½ tsp sugar, ½ tsp salt, ½ tsp Fiber: 4g pepper, 2 cloves of crushed garlic, and ketchup. Marinate in the refrigerator for 30 minutes. Ingredients 1 lb sliced beef (or chicken or shrimp) Meanwhile, place lettuce, sliced tomatoes, sliced onions, and cucumber on separate plates and set 3 cloves of crushed garlic, divided aside. Make the dipping sauce by combining the 1 tbsp organic ketchup ½ tsp sugar, ½ tsp salt, ½ tsp black pepper, ½ tsp 1 head of your favorite lettuce crushed garlic, and lime juice. 2 tomatoes, sliced 1 cucumber, sliced After the meat is marinated, heat 1 tsp olive oil in a frying pan over high heat. Once the oil is 1 small red onion, thinly sliced hot, add meat and sauté for 5-10 mins, until fully 1 tbsp light soy sauce cooked. Place on a plate. Serve meat over the 1 tbsp oyster sauce lettuce with the dipping sauce on the side. Eat ½ onion chopped by wrapping the meat up in lettuce leaves. Don’t forget to add the sliced tomatoes, onions, and 3 tsp olive oil cucumbers. Enjoy with your dipping sauce. 1 tsp black pepper, divided 1 tsp sugar, divided 1 tsp sea salt, divided Juice from ¼ lime © Virgin Pulse 2015. All rights reserved. TRIPE WITH MIXED VEGETABLES This super-traditional meal is often served for dinner in China. Have you tried tripe? It’s loaded with protein! And, veggies pack this dish with nutrients and fiber. If tripe’s not your thing (hey, it’s not for everyone), swap it out for poached chicken breast. Nutritional Information Servings: 4 | Total time: 30 minutes Calories: 121 Fat: 5g Directions Carbs: 4g Add water to a large pot (big enough to fully Protein: 15g submerge your tripe) and bring the water to a Fiber: 0g boil. Add the cleaned tripe. Then bring the pot to a boil again over medium heat. Ingredients Simmer and cook for 3 more minutes before 1 lb tripe shutting off the stove. Remove the tripe and rinse 1 cup Chinese pickled cabbage or with cold water to cool. Pat dry, then cut into bite-size strips. Cut or shred the Chinese pickled mixed vegetables of your choice cabbage (also called Suan cai) into strips. You can 2 tbsp soy sauce substitute other vegetables if you like. Add soy sauce, vinegar, sugar, chili sauce, then toss well 1 tbsp rice vinegar and serve. 1 tsp sugar 2 tsp Lao Gan Ma chili sauce (contains peanuts) Try visiting an Asian grocery store for the most authentic dish. © Virgin Pulse 2015. All rights reserved. OYAKODON (CHICKEN, EGG, AND RICE BOWL) Oyakodon literally means “parent and child rice bowl.” Its main ingredients are chicken and eggs — so, the parent-child reference was born. Super popular in Japan, this dish is low-calorie, low-fat, and packed with healthy proteins. Plus, it’s budget-friendly and easy to make! Nutritional Information Servings: 2 | Total time: 20 minutes Calories: 541 Fat: 17g Directions Carbs: 54g Combine mirin, dashi, soy sauce, and sugar into Protein: 42g a large skillet then bring to a gentle boil over Fiber: 1g medium heat. Add in onions and chicken, cover the skillet, and then bring everything to a boil over medium heat. Ingredients 3 tbsp mirin (Japanese sweet cooking rice wine) Skim off any surface foam to keep the stock 1 cup dashi (Japanese stock made from bonito flakes, clear. Continue to boil over medium heat until the dried kelp and anchovies) chicken is cooked.