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Check out these favorite nutrient-rich recipes from the McCance Center Director of Clinical Trials, Dr. Gene Bowman.
Breakfast
Matcha Green Tea* Overnight Oats
Ingredients: Rolled oats, matcha powder, almond milk, chia seeds, blueberries, walnuts
Macros (per serving): 380 kcal | 12g protein | 54g carbs | 14g fat
Micronutrients: High in EGCG, fiber, omega-3s, vitamin C
Instructions: Mix ½ cup oats, 1 tsp matcha, 1 cup almond milk, 1 tbsp chia seeds. Refrigerate overnight. Top with ½ cup blueberries and 1 oz walnuts.
*Matcha dose is about 50 mg caffeine. Less than 1-cup of coffee.
Lunch
Kale & White Bean Salad
Ingredients: Kale, cannellini beans, olive oil, lemon, walnuts
Macros: 420 kcal | 15g protein | 45g carbs | 22g fat
Micronutrients: Vitamin A, C, K, iron
Instructions: Massage 2 cups kale with 1 tbsp olive oil. Add ½ cup beans, 1 oz walnuts. Dress with lemon juice.
Dinner
Lentil & Walnut Stuffed Peppers (Vegan)
Ingredients: Bell peppers, lentils, walnuts, tomatoes, spices
Macros: 380 kcal | 18g protein | 42g carbs | 18g fat
Micronutrients: Iron, folate, vitamin C
Instructions: Mix ½ cup cooked lentils, ¼ cup walnuts, ½ cup tomatoes. Stuff into peppers, bake at 375°F for 25 mins.
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