Food Around the Globe Recipes

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)

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!

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)

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.

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. Stir in cornstarch slurry to the 2 tbsp soy sauce beaten eggs (the slurry is a thickening agent). Now evenly drizzle in the beaten egg mix and 1 tbsp sugar allow the mixture to cook. ½ large onion, thinly sliced

2 chicken thighs cut into 1” pieces (substitute When the eggs are about 90% cooked, turn off chicken breast for a leaner option if desired) the flame or cooktop. Fill half the bowl with hot 3 eggs gently beaten cooked rice, and then pour the egg and chicken over the rice. Garnish with cilantro or scallion. Cilantro or scallion, finely cut for garnish The hot rice will help to further cook and solidify Cornstarch slurry – combine 1 part water with the simmering egg mix. 1 part cornstarch (start with 1 tsp of cornstarch) 2 cups cooked rice (preferably Japanese white rice) Try visiting an Asian grocery store for the most authentic dish.

Here’s a fun fact: This dish is served to new mothers in Korea. That’s because seaweed is rich in iron, low calorie, and loaded with healthy nutrients. It’s the perfect combination for bouncing back after having a baby — or for anyone who wants to enjoy a healthy meal.

Nutritional Information Servings: 6 | Total time: 1 hour, Calories: 140 plus 30 minutes wait time Fat: 8g Carbs: 6g Directions Protein: 11g Miyeok is sold dry and requires soaking prior to Fiber: 0g cooking. Be sure to leave plenty of room in the bowl as dried miyeok expands to several times its size when soaked. Soak the dried miyeok in a bowl of water for Ingredients at least 30 minutes.

4 cups soaked miyeok (seaweed) Cut the beef into bite-sized pieces and marinate in ½ lb beef brisket half the soy sauce, garlic, and pepper to taste. Rinse the soaked miyeok thoroughly, drain well, and cut into 3 tsp minced garlic bite-sized pieces. Set aside.

3 tbsp soy sauce (soup soy sauce is even This is a one-pot dish, so choose a pot that can better) hold all of your soup. Sauté the seasoned beef over medium-high heat in sesame oil until just cooked. Add 2 tbsp sesame oil the miyeok, the remaining soy sauce and continue to sauté for another 5 minutes. Salt and pepper, to taste Add water and bring to a boil. Season with salt and 15 cups water (or to taste) pepper to taste. If you used regular soy sauce rather than the milder soup soy sauce, you probably won’t need salt. Lower the heat, cover, and maintain a low Try visiting an Asian grocery store boil for an additional 25-30 minutes. Serve with rice for the most authentic dish. and kimchi for a kick.

© Virgin Pulse 2015. All rights reserved. ROMANIAN VEGETABLE STEW This stew is rich in history (and in flavor). Centuries ago, self-sufficient Orthodox monks set up their monasteries and made recipes based on the crops they grew. As a result, Romanian vegetable stew symbolizes a simple, farm-to-table approach to making food.

Nutritional Information Servings: 8 | Total time: 45 minutes Calories: 323 Fat: 3g Directions Carbs: 55g Heat the oil in a large pot over medium heat. Protein: 9g Add the onions, carrots, bell peppers, and chili Fiber: 10g pepper. Sauté for 5 minutes, until onions are softened. Add the garlic, potatoes, and cabbage. Sauté for 3 minutes. Add 2 cups of water, Ingredients tomatoes, salt, pepper, and thyme. Bring to a boil. 2 lbs potatoes, peeled and chopped Cover and simmer for about 15 minutes, or until 4 yellow onions, chopped the potatoes are almost tender. Add the eggplant 3 carrots, peeled and sliced into coins and return to a boil. Simmer covered for 20 more minutes or until the vegetables are soft. Add the 1 eggplant, cubed, salted, and rinsed peas and fresh minced parsley. Cook covered for 3 medium tomatoes, chopped an additional 5 minutes. Serve hot over rice. 3 bell peppers, seeded and chopped ½ white cabbage, thinly sliced 10 oz frozen peas Salt and pepper, to taste 1 chili pepper, seeded and minced 2 tbsp olive oil 3 cloves of garlic, minced 2 tbsp fresh parsley, minced 2 cups water ½ tsp fresh thyme 2 cups rice, cooked

© Virgin Pulse 2015. All rights reserved. A HEALTHIER “BLINTZ” Blintzes are one of the most delicious foods — ever. But, they’re not always healthy. In this recipe, we’re taking a classic Eastern European dish and swapping out the cheese filling for roasted veggies. Best part? It’s still delish!

Nutritional Information Servings: 4 | Total time: 45 minutes Calories: 297 Fat: 13g Directions Carbs: 24g Sift the flour into a large mixing bowl. Separate the Protein: 17g eggs and set aside the whites. In a small bowl, lightly Fiber: 4g whisk egg yolks. Whisk in milk, water, salt, and pepper. Add the liquid ingredients to the flour gradually, stirring until smooth. Ingredients Let the batter sit for at least 30 minutes (or cover and 1 cup whole grain spelt flour refrigerate overnight). When you’re ready to make the pancakes, beat the egg whites until soft peaks form. 3 large eggs Gently fold egg whites into the batter. Place oven rack close to the broiler and preheat. ½ cup whole milk Heat olive oil in a 10” cast iron skillet over medium (you can substitute with low-fat) heat. Add 1½ cups of batter to the skillet and spread 2 tsp olive oil it out to the edges with the back of a spoon or a soft spatula. Cook the pancake for just a minute — edges ½ tsp fine sea salt will be firm — and then scatter your toppings over the pancake, pizza style. If you’re adding cheese, place it ¼ tsp freshly ground black pepper under the broiler, the cheese will brown and crisp in a lovely way! 1 cup grated parmesan cheese, optional Place the skillet under the broiler for a minute and Toppings of your choice. Try roasted a half, keeping a close eye on it. The pancake will butternut squash, caramelized onions, cook quickly. Pull the skillet out of the oven and slide shredded kale, bacon, or fresh herbs. the pancake onto a cutting board. Top with herbs, additional cheese, or freshly ground pepper. Cut into wedges. Serve!

As you step into Warsaw, try making golabki, a traditional cabbage roll named after pigeons. These savory rolls typically are made with beef, lamb, or pork, but if you’d like to reduce your fat content, try it out with turkey.

Nutritional Information Servings: 12 | Total time: 3 hours Calories: 284 Fat: 12g Directions Carbs: 16g Heat 2 tbsp butter in a skillet over medium heat. Protein: 24g Add onion and garlic. Cook until onions are soft Fiber: 4g and caramelized, about 15 minutes. Remove from heat. In a small bowl, beat eggs. Add marjoram, thyme, salt, and pepper. Set aside. In a large Ingredients bowl, combine turkey (or protein of choice), rice, 2 tbsp unsalted butter egg, and onion and garlic mixture. Cover and refrigerate for at least 30 minutes. 4 cloves of garlic, minced 1 large yellow onion, diced Bring a large pot of water to a boil over high heat. 2 eggs Blanch cabbage head until leaves are tender, about 3 minutes. Drain. Once cabbage is cool 2 tbsp marjoram enough to handle, peel off leaves one at a time 1 tbsp thyme leaves until you have 24 set aside. 14½ oz can tomato sauce 3 lbs ground turkey (or beef, lamb, or pork) Preheat oven to 350°F. Place ½ cup of turkey (or another protein) mixture into each cabbage leaf. 2 cups cooked rice Roll the leaf around the meat to form an envelope. 1 head white cabbage, cored Repeat this until your meat is gone. Place the envelopes, seam side down, in a casserole dish. 32 oz can crushed tomatoes Season top with salt and pepper. Pour tomatoes 1 tsp salt and tomato sauce evenly over the top. Cover the dish with tin foil and bake for 2 hours. 1 tsp pepper

Roll up your sleeves because we’re about to shape some noodles! Spätzle is a hand-cut egg noodle traditionally found in southern Germany. Make it with whole wheat flour for a healthier option.

Nutritional Information Servings: 6 | Total time: 35 minutes Calories: 213 Fat: 5g Directions Carbs: 29g Fill a large pot with water and a tsp of salt. Bring to Protein: 8g a boil over high heat. Meanwhile, sift the flour and Fiber: 5g nutmeg into a large bowl. In a separate bowl, beat the eggs with 1 tsp salt. Ingredients Using your fingers, make a well in the middle of the flour and pour in the eggs. In a swirling 4 cups whole wheat flour motion, start from middle and gently mix eggs 3 eggs into flour. If dough is looking dry, gradually add small amounts of milk and water until a soft 1 tsp milk dough forms. The dough should hold together, but not be sticky. (You may not need all of the milk 1 tsp water and water.) Knead the dough until bubbles begin 1 tbsp butter, browned to form. Place dough on a cutting board. Using the broad 2 tsp salt, divided edge of a knife, scrape dough into thin strips. Dash of nutmeg They should be about the size of shoestring French fries. In small batches, place strips into boiling water. Let pasta swell for 2-3 minutes and then remove with a slotted spoon and place in a colander. Rinse in hot water and place in a separate bowl. Before serving, toss pasta in browned butter. Spätzle can be kept warm in the oven prior to serving.

Hungarians sure love their stuffed vegetables! In fact, nearly every restaurant in Hungary offers some sort of stuffed veggie. Hungary is also a major pepper producer and known for paprika — a vitamin-rich spice with anti-inflammatory properties.

Nutritional Information Servings: 4 | Total time: 80 minutes Calories: 497 (20 to prep, 60 to cook) Fat: 21g Carbs: 33g Directions Protein: 39g Wash the peppers. Cut the tops off and remove Fiber: 5g the seeds and any membranes. Season inside the peppers lightly with salt and pepper and finely Ingredients chop the pepper tops and place in a large bowl.

4 bell peppers Add onion, ground beef, pork, rice, egg, paprika, 1 small onion, finely chopped salt, pepper and garlic to the bowl and mix well. Preheat oven to 350°F. Stuff the peppers with 1 lb lean ground beef the meat mixture lightly (the rice will expand ½ lb ground pork while cooking). Leftover meat can even be used to make meatballs! ½ cup uncooked rice, rinsed 1 large egg, beaten Place the peppers in a Dutch oven or large bowl. Mix the tomato sauce with sugar. Once mixed, 1 tsp paprika pour over the peppers in the pot. Cook for one 2 (8-ounce) cans tomato sauce hour, let cool, and enjoy! 1 tsp salt ½ tsp black pepper 1 garlic clove, finely chopped

1 tsp sugar

In Italy, serving cheese on a seafood pasta dish is a big “no-no.” That’s because Italians believe cheese overshadows the delicate flavors of seafood (and they’re probably right). So, for this recipe, leave the parmesan in the fridge and enjoy the shrimp solo.

Nutritional Information Servings: 4 | Total time: 25 minutes Calories: 549 Fat: 13g Directions Carbs: 69g Heat 1 tbsp olive oil in a large pan over medium Protein: 35g heat. Add the shrimp and sauté, turning once, Fiber: 4g until almost cooked (about 1-2 minutes per side). Remove from heat and set shrimp aside. Ingredients Add the remaining 2 tbsp olive oil to the skillet. 3 tbsp olive oil Add the garlic, anchovies, and red pepper flakes. 1 lb medium shrimp, peeled and deveined Cook, stirring frequently, until the garlic is fragrant (about 1 minute). Add the tomatoes with their 4 cloves of garlic, thinly sliced juices, wine, oregano, and 1 tsp salt. Allow to 2 anchovy fillets, chopped simmer, stirring occasionally, until sauce is thickened (about 15 minutes). 1 tsp red pepper flakes

1 28-ounce can whole tomatoes Meanwhile, bring a pot of water along with 1 tbsp ½ cup dry white wine of salt to a boil over high heat. Add the pasta and cook until al dente. Once the pasta is cooked, 2 sprigs oregano, reserve ½ cup cooking water and set aside. Drain leaves stripped and chopped the pasta, but do not rinse. Add the shrimp, pasta, Kosher salt and parsley to the sauce and toss the mixture until everything is evenly combined. If necessary, 12 oz spaghetti or linguine (for a healthier stir in some of the reserved cooking water to option, use whole wheat pasta) loosen the sauce. ½ cup fresh basil or parsley, chopped

Bonjour and welcome to Paris! Today let’s try a Julia Child-worthy recipe, Salade Niçoise. Traditionally, this dish has anchovies, so feel free to add a few for an extra punch of salty ocean flavor.

Nutritional Information Servings: 6 | Total time: 20 minutes Calories: 402 Fat: 22g Directions Carbs: 25g First, make the dressing. Place your minced garlic Protein: 22g on a cutting board, and sprinkle with the salt. Fiber: 4g Using a chef’s knife or another sturdy knife, scrape garlic and salt back and forth until a Ingredients smooth paste develops. 1 garlic clove, minced In a bowl, combine garlic mixture with olive oil, ⅓ cup olive oil lemon juice, mustard, shallot, and a pinch of 2 tbsp lemon juice freshly ground black pepper. Set aside. Next, 1 tbsp Dijon mustard arrange the salads. You can either make one 1 shallot, minced giant salad to share, or create individual salads. Either way, arrange the potatoes, haricots verts, 1 lb baby potatoes, boiled until tender and halved tomatoes, radishes, and cucumbers on the plate. Over top, gently place the eggs, tuna, and olives. 10 oz. haricots verts (French green beans), blanched Pour dressing and enjoy. 1 pint cherry tomatoes, halved 6 small radishes, thinly sliced 1 medium cucumber, thinly sliced into coins 4 hard-boiled eggs, quartered lengthwise 3 (5-oz.) cans oil-packed tuna, drained ½ cup Niçoise olives ¼ tsp freshly ground salt Freshly ground black pepper, to taste

You’ve arrived in Lisbon, the capital of Portugal. Legend has it, the Bacalhau a Gomes de Sá dish is named after Gomes de Sá, the son of a 19th century cod merchant who created the casserole while working in a restaurant.

Nutritional Information Servings: 6 | Total time: 1 hour active, Calories: 418 plus 24-36 hours inactive Fat: 22g Carbs: 34g Directions Protein: 19g Soak the cod in cold water to cover for 24 to 36 hours, Fiber: 2g changing the water every 8 hours. Drain. Flake the cod into small pieces, careful to remove all bones. Set aside. Ingredients Preheat oven to 350°F. Grease a 9”x13” casserole dish 1 ½ lbs salt cod with 1 tsp olive oil and set aside. Fill a large pot with water and bring to a boil over high heat. Add potatoes ½ cup plus 1 tsp olive oil and cook until tender. Once potatoes are cooled, slice into ¼” coins. Set aside. 2 cups yellow onions, thinly sliced

1 tbsp garlic, chopped Heat ¼ cup olive over medium heat in a large sauté pan. Add onions and garlic. Sauté until golden, about 2 lbs waxy potatoes 6 minutes. Season with salt and pepper.

4 eggs, hard boiled Spread half of the potatoes over the bottom of the 8 black olives prepared casserole dish and season with salt and pepper. Sprinkle half of the salt cod over the potatoes. 1 tbsp fresh parsley, finely chopped Place half of the onion mixture over the salt cod. Top the onion with remaining cod. Finally, place the remaining Salt and pepper, to taste potatoes on top of the cod. Drizzle with ¼ cup oil. Place in the oven and bake for 30-40 minutes, until golden. Garnish with the sliced eggs, olives, and parsley.

You’ve made it to Cardiff, the capital of Wales! It’s the perfect time to enjoy the national dish of Wales, the traditional cawl. The leeks in this stew help fight free radicals in your body. Plus, they have nutrients that can help fight cancer and lower your risk for heart disease.

Nutritional Information Servings: 8 | Total time: 2 hours Calories: 209 Fat: 5g Directions Carbs: 24g Add 8 cups of water and 2 tsp salt to a large pot. Protein: 13g Place over high heat and bring to a boil. Once water Fiber: 4g is boiling, add whole onion and lamb. Bring to a boil, occasionally skimming the fat from the surface with a spoon. Simmer for 10-15 minutes or until lamb is Ingredients completely cooked through. Using a slotted spoon, remove meat and allow to cool slightly. Strip the meat 1 onion, peeled from the bone and return to the pot. About 2 lbs lamb neck fillet , bone in, Next, add the turnips and carrots and bring mixture to cut into 1” chunks (ask your butcher to do a boil. Reduce heat slightly and simmer for 20 minutes. this for you) Add potatoes and cook until vegetables are tender. 2 lbs swedes or turnips, cut into ½” chunks Add the parsnips and leeks. Simmer for 10 minutes, 2 carrots, sliced into ½” coins covered. Season with salt and pepper. Refrigerate, covered overnight. When ready to serve, reheat the 3 Maris Piper potatoes, soup, and serve with cracked pepper. peeled and quartered

2 parsnips, peeled

3 large leeks, sliced into ½ inch coins

Sea salt

Freshly ground black pepper, to taste

© Virgin Pulse 2015. All rights reserved. SLOW COOKED CORNED BEEF & CABBAGE Did you know the “corned” part of the name “corned beef and cabbage” has nothing to do with corn? It actually refers to corn-sized salt crystals that are used when brining. And why cabbage? It was one of the cheapest vegetables available during the time of the Irish immigration to America.

Nutritional Information Servings: 8 | Total time: 8 hours and 15 minutes Calories: 461 Fat: 13g Directions Carbs: 41g Place the carrots, potatoes, onion, cabbage, and Protein: 39g beef in a 5-quart slow cooker. In a large bowl, Fiber: 6g combine spice packet, pepper, vinegar, sugar, bay leaf, garlic, and water. Pour into the slow cooker. Ingredients Cover and cook on low for around 9 hours until the meat and vegetables are tender. Serve a 1 medium onion, cut into wedges hearty portion of beef and veggies, making sure to discard the bay leaf. 4 large red potatoes, quartered

1 lb carrots, cut into halves

1 corned beef brisket with spice packet (3 lbs, cut in half)

1 head of cabbage, cut into wedges

3 cups water

3 minced cloves of garlic

1 bay leaf

2 tbsp sugar

2 tbsp cider vinegar

½ tsp pepper

© Virgin Pulse 2015. All rights reserved. LEAN AND HEALTHY HAMBURGER Welcome to “The Big Apple!” It’s time to enjoy a healthier version of a good ‘ole American hamburger. Skip the cheese and add some veggies for a nutrient-rich meal that’s packed in protein too.

Ingredients Servings: 2

Patties: Hamburgers: Directions 1/3 lb lean beef mince 1 tomato Mix the carrot, parsley, onion, beef, tomato paste, Small handful grated 2 lettuce leaves pepper, and half of the egg in a bowl. Add enough carrot oats to make the mixture firm. Shape the mixture 2 round multigrain into two spheres with your hands, then flatten out 1 sprig parsley, finely bread rolls into patties. Fry the patties in a frypan or on the chopped 2 tsp heart-foundation barbecue with the oil until brown on both sides. ¼ small onion, diced approved mayonnaise 1 egg, beaten 2 tsp tomato sauce Slice open the buns, spread one half of each bun with mayonnaise, and the other half with tomato 2 tsp tomato paste sauce. Stack patties, sliced tomato, and lettuce on ¼ cup quick oats the bottom half of the bun and top with the other 1 tbsp canola/ half. Serve right away. sunflower oil Cracked pepper, to taste

Source: https://www.yourlifechoices.com.au/food-recipes/recipes/lean-and-healthy-hamburgers

You’ve walked your way all the way to Haiti! While you’re here, try making Haitian Pikliz. This spicy slaw is a common street food, normally served with fried plantains and meat. Cholesterol-free, this healthy side-dish adds zippy freshness and nutritious cabbage to any meal.

Nutritional Information Servings: 5 | Total time: 15 minutes, Calories: 48 plus 8 hours rest Fat: 0g Carbs: 9g Directions Protein: 1g In a medium bowl, combine coleslaw mix, vinegar, Fiber: 2g onion, and peppers. Season with a pinch of salt (optional) and lime juice. Toss to combine. Ingredients Refrigerate overnight. Enjoy with any grilled or stewed meat you prepare. ½ cup white vinegar

1-14 oz package of coleslaw mix

½ red onion, thinly sliced

3-4 Habanero or Scotch bonnet peppers (or more if you’re brave!), minced

Juice from 1 lime

Salt (optional)

There’s still some debate as to whether arroz con pollo (chicken with rice) first originated in Spain or Puerto Rico. But since you’re in Latin America now, let’s just say Puerto Rico is the founder. To make this traditional dish a little healthier, we recommend baking the chicken and skipping the beer as an ingredient.

Nutritional Information Servings: 4 | Total time: 1 hour Calories: 462 Fat: 6g Directions Carbs: 65g Preheat oven to 325°F. Place the chicken on a Protein: 31g baking sheet and bake for 25 minutes. (It might Fiber: 6g not be fully cooked at that point, but don’t worry, it will continue to cook once added to the rice.) Ingredients In a 4-5-quart stockpot, add sofrito, garlic powder, 2 cups rice black pepper, salt, tomato sauce, and red peppers. Cook over medium heat, stirring frequently for 1 lb chicken thighs and breasts 5-10 minutes until peppers are softened. Add ½ cup tomato sauce chicken and rice to the pot and stir until coated.

2 red bell peppers, diced In a separate pot bring water to a boil. Once ½ cup sofrito* the water is boiling, add to the stockpot over the chicken and rice. Boil uncovered, over high 1 tsp garlic powder heat, until water is absorbed. Once the water is absorbed, stir gently to make sure sauce is 1 tsp black pepper evenly distributed. 1 tbsp salt Cover and cook over low heat for another 4 cups of boiling water 30 minutes or until the rice is tender. If you find *Sofrito: a fragrant blend of herbs and spices used the rice is too dry, add a little extra water. throughout the Caribbean, especially Puerto Rico, Cuba, and the Dominican Republic. You should be able to find it in your local grocery store in the international foods aisle.

Feeling full yet? It’s the last stop on our tour of foods around the globe. Let’s end with a light snack, native to Brazil, pao de queijo. You’ll enjoy this healthier version of Brazil’s cheesy bread. And remember, just have 1 or 2.

Nutritional Information Servings: 18 | Total time: 1 hour and 45 minutes Calories: 70 Fat: 2g Directions Carbs: 9g In a large bowl, gently mix sour manioc starch, Protein: 4g water, and yeast. Add the eggs one at a time and Fiber: 0g mix until a smooth batter has formed. Add the shredded cheese and mix until the cheese blend Ingredients is evenly distributed. With your hands, roll dough into 2-inch balls and place on a non-stick baking 2 cups Brazilian sour manioc starch sheet. Freeze for one hour. Preheat the oven to (you can also use tapioca flour) 350°F. Once bread is frozen, remove from freezer and place in hot oven. Bake for 30 minutes. 1 ¼ cups warm water

¼ tsp yeast

2 eggs

¾ cup parmesan, finely shredded

⅓ cup low-fat mozzarella, finely shredded

⅓ cup matured white cheese (if not available, substitute with another ¼ lb of mozzarella or queso fresco), crumbled or finely shredded