by Marta Getty
Directions:
Grate the orange zest and squeeze the juice.
Mix up together the orange juice and orange zest.
Stir it carefully and add dried rosemary and salt.
Sprinkle the mixture with the ground black pepper.
Squeeze the juice from the lime and add it to the mixture.
Whisk it well.
Pour the liquid mixture over the scallops and leave them for at least 6 minutes to marinate.
After this, pour the olive oil in the air fryer basket and add the marinated scallops.
Cook the seafood for 6 minutes at 400 F. Flip the scallops into another side after 3 minutes of cooking.
Serve the cooked meal immediately.
Nutrition: calories 245, fat 8.4, fiber 2.6, carbs 15.7, protein 27.1
Stuffed Pepper Halves with Ground Meat
Prep time: 15 minutes
Cooking time: 13 minutes
Servings: 6
Ingredients:
3 sweet peppers, halved
8 oz ground pork
1 teaspoon chili flakes
1 tablespoon fresh parsley, chopped
1 tablespoon olive oil
1 teaspoon ground black pepper
½ onion, diced
Directions:
Remove the seeds from the pepper halves.
Then combine together the ground pork, chili flakes, chopped parsley, ground black pepper, and diced onion in the mixing bowl.
Stir it carefully.
Pour the olive oil into the air fryer basket and add the meat mixture.
Stir it carefully and cook the mixture for 7 minutes at 380F.
Stir the mixture twice during the cooking.
After this, transfer the cooked ground pork in the mixing bowl.
Fill the pepper halves with the pork mixture.
Transfer the pepper halves in the air fryer basket and cook them for 6 minutes at 400 F (depend on the size of the vegetables).
When the time is over – let the cooked meal chill little and serve it.
Nutrition: calories 98, fat 3.8, fiber 1.1, carbs 5.6, protein 10.7
Coconut Sour Shrimps with Greens
Prep time: 20 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
1 tablespoon chives, chopped
1 tablespoon fresh parsley, chopped
11 oz shrimps, peeled
1/3 lemon
3 tablespoons coconut milk
1 tablespoon olive oil
¼ teaspoon salt
Directions:
Combine together the olive oil, salt, coconut milk, and chopped fresh parsley.
Add the chives and transfer the mixture to the blender.
Blend it well.
Then place the mixture in the mixing bowl and add the shrimps.
Stir the mixture with the help of the hands or spoon.
After this, squeeze the juice of the lemon.
Add the lemon juice to the shrimp mixture.
Marinate the shrimps for 10 minutes and transfer them to the air fryer basket.
Cook the shrimps for 5 minutes at 400 F.
Turn the shrimps into another side after 3 minutes of cooking.
Then let the cooked shrimps chill little and serve them!
Nutrition: calories 150, fat 7.5, fiber 0.4, carbs 2.3, protein 18.1
Seafood Casserole
Prep time: 15 minutes
Cooking time: 12 minutes
Servings: 6
Ingredients:
1-pound salmon fillet
1 teaspoon minced garlic
¼ cup almond milk
1 onion, chopped
7 oz broccoli, chopped
1 sweet pepper, chopped
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon chili flakes
Directions:
Chop the salmon fillet into the medium cubes and sprinkle them with the minced garlic.
Then pour the olive oil into the air fryer basket.
Place the salmon in the air fryer.
Add the chopped onion and broccoli.
Then sprinkle the mixture with the salt, chili flakes, and add the sweet pepper.
Then pour the almond milk and cook the casserole for 12 minutes at 380 F.
You can stir the casserole during the cooking.
When the time is over and the meal is cooked – let it chill little and serve!
Nutrition: calories 155, fat 8, fiber 1.8, carbs 6.1, protein 16.3
Stuffed Chicken Breast with Avocado
Prep time: 20 minutes
Cooking time: 13 minutes
Servings: 4
Ingredients:
1-pound chicken breast, boneless
1 cup spinach, chopped
1 tablespoon olive oil
3 oz almonds, crushed
½ teaspoon salt
½ teaspoon ground black pepper
1 onion, chopped
Directions:
Make a cut the chicken breast.
Place the fresh spinach in the blender and blend it well.
Add olive oil and crushed almond.
Blend the mixture for 10 seconds more.
Then transfer the mixture to the mixing bowl.
Add salt and ground black pepper.
Add onion and stir the mixture.
Fill the chicken breast with the spinach mixture and secure the cut with the help of the toothpicks.
Spread the chicken breast with the remaining spinach mixture and place in the air fryer basket.
Cook the chicken breast for at 380 F for 13 minutes.
Turn the chicken into another side after 7 minutes of cooking.
When the time is over – check if the chicken is cooked and transfer it to the serving plate.
Slice it and serve with the greens!
Nutrition: calories 296, fat 17, fiber 3.5, carbs 7.6, protein 29.1
Spiralized Casserole
Prep time: 15 minutes
Cooking time: 15 minutes
Servings: 3
Ingredients:
1 carrot, spiralized
1 zucchini, spiralized
1 onion, sliced
½ teaspoon ground black pepper
1 teaspoon ground paprika
1 tablespoon coconut flakes
1 tablespoon almond flour
1 tablespoon olive oil
¼ cup chicken stock
Directions:
Spray the air fryer basket with the olive oil inside.
After this, combine together the spiralized carrot, zucchini, and sliced onion.
Stir the mixture gently and sprinkle it with the ground black pepper, ground paprika, and coconut flakes.
Then add almond flour.
Stir the vegetable mixture with the help of 2 forks and transfer it to the air fryer basket.
Pour the chicken stock and cook the casserole for 15 minutes at 380 F.
When the casserole is cooked – all the vegetables should be soft.
Serve it!
Nutrition: calories 136, fat 10.2, fiber 3.5, carbs 10.5, protein 3.6
Lunch Pear Bowl with Nuts and Flax Seeds
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
2 pears
4 oz walnuts
2 tablespoons flax seeds
¼ teaspoon ground cinnamon
1 teaspoon vanilla extract
5 oz bacon, chopped
1 tablespoon sesame seeds
Directions:
Cut the pears into the halves and remove the seeds.
Then chop the pears and place them in the air fryer basket.
Sprinkle the fruits with the vanilla extract and ground cinnamon.
Stir the fruits and cook them for 4 minutes at 400 F.
After this, transfer the fruits in the bowl.
Place the chopped bacon in the ai
r fryer and cook it at 400 F for 6 minutes.
Stir it time to time.
Meanwhile, sprinkle the cooked pears with the sesame seeds and flax seeds.
Stir the mixture gently.
Crush the walnuts and add them to the pear bowl.
After this, add the cooked sesame seeds and stir the mixture.
Serve it immediately!
Nutrition: calories 308, fat 22.6, fiber 4.3, carbs 14, protein 14.3
Lunch Sweet Potato Toasts
Prep time: 15 minutes
Cooking time: 11 minutes
Servings: 4
Ingredients:
1 avocado, pitted
6 oz bacon, chopped
2 sweet potatoes, peeled
1 onion, sliced
¼ teaspoon salt
1 teaspoon ground paprika
1 tablespoon avocado oil
Directions:
Slice the sweet potatoes into the medium slices.
Then place the chopped bacon in the air fryer basket and cook it for 6 minutes at 400 F. Stir it after 3 minutes of cooking.
Then transfer the cooked bacon to the mixing bowl.
Place the sliced sweet potato in the air fryer basket and sprinkle it with the avocado oil.
Cook the sweet potato slices for 4 minutes from one side and for 4 minutes from another side at 400 F.
Meanwhile, mash the avocado well and combine it together with the chopped bacon, salt, ground paprika, and sliced onion.
Stir the mixture carefully until homogenous.
When the sliced sweet potato is cooked – let it chill for 4 minutes.
Then spread each slice of the sweet potato with the avocado mash and make the sandwiches.
Serve the meal warm!
Nutrition: calories 345, fat 27.7, fiber 4.2, carbs 7.9, protein 17.1
Bacon Red Potato Halves
Prep time: 10 minutes
Cooking time: 14 minutes
Servings: 5
Ingredients:
1-pound red potato
8 oz bacon
1 tablespoon dried dill
1 teaspoon dried basil
1 teaspoon salt
1 tablespoon olive oil
Directions:
Wash the red potatoes carefully and cut them into the halves.
Then sprinkle the red potatoes with the dried basil, dried dill, and salt.
Stir the potatoes carefully.
After this, chop the bacon and place it in the air fryer basket.
Cook the bacon for 4 minutes at 380 F. Stir it after 2 minutes of cooking.
After this, add the red potato halves and stir the mixture carefully.
Cook the meal at 400 F for 10 minutes.
Stir the potatoes every 3 minutes.
Then check if the meal is cooked and transfer it to the serving plates.
Serve it!
Nutrition: calories 335, fat 21.9, fiber 1.6, carbs 15.4, protein 18.6
Whole Food Hash Brown
Prep time: 10 minutes
Cooking time: 10 minutes
Servings: 3
Ingredients:
3 potatoes, peeled
1 tablespoon olive oil
¼ teaspoon ground white pepper
¾ teaspoon salt
1 teaspoon ground paprika
Directions:
Grate the peeled carrot and combine it together with the ground white pepper, salt, and ground paprika.
Stir the mixture well.
Pour the olive oil into the air fryer basket and place the grated potato mixture there with the help of the spoon.
Cook the potato hash brown for 10 minutes at 400 F.
Stir the hashbrown after 6 minutes of cooking. The cooked meal should have light brown color.
Chill the hash brown to the room temperature and serve!
Nutrition: calories 189, fat 5, fiber 5.4, carbs 34, protein 3.7
Mixed Meat Sausages
Prep time: 15 minutes
Cooking time: 13 minutes
Servings: 6
Ingredients:
11 oz ground chicken
8 oz ground pork
1 teaspoon minced garlic
1 onion, grated
½ teaspoon salt
½ teaspoon ground nutmeg
½ teaspoon turmeric
1 teaspoon olive oil
1 tablespoon almond flour
Directions:
Place the ground chicken and ground pork in the mixing bowl.
Add the minced garlic and grated onion.
After this, sprinkle the meat mixture with the salt, ground nutmeg, and turmeric.
Add almond flour and stir the mixture with the help of the spoon until homogenous.
Make the medium sausages from the meat mixture with the help of the hands.
Spray the air fryer basket with the olive oil inside.
Place the sausages in the air fryer basket and cook them at 380 F for 13 minutes.
Turn the sausages into another side after 6 minutes of cooking.
When the sausages are cooked – let them chill little and transfer in the serving plate.
Serve the meal with the fresh vegetables.
Nutrition: calories 196, fat 8.4, fiber 1, carbs 3.1, protein 26.2
Asparagus with Chicken
Prep time: 10 minutes
Cooking time: 14 minutes
Servings: 5
Ingredients:
9 oz asparagus
8 oz chicken breast
1 tablespoon olive oil
1 sweet pepper, chopped
½ teaspoon salt
1 tablespoon chicken stock
Directions:
Wash the asparagus carefully and chop it roughly.
Then sprinkle the chicken breast with the salt and olive oil.
Place the chicken breast in the air fryer basket and cook it for 9 minutes at 380 F.
Flip the chicken to another side after 5 minutes of cooking.
After this, add the asparagus and chicken stock.
Stir the mixture and cook it at 400 F for 5 minutes more.
When the time is over – let the cooked meal chill little and serve it.
Nutrition: calories 94, fat 4.1, fiber 1.4, carbs 3.8, protein 11
Conclusion
After reading this book you have got new skills and your favorite recipes. This book is all about the healthy and delicious way of cooking. You can get not only fresh ideas but also new technologies and inspiration. Now you know how “Whole Food” program works. If you have just started your diet – let’s clarify which results you will get! You can be sure that you will forget about an extra cup of coffee in the morning to wake up. During the program your body won’t get harmful influence from processed food; it means that your body will start self-cleaning. The first sign that you will see – will be clear skin.
The creator of the diet Melissa Hartwig is sure that it is the most suitable way of caring for yourself. You should follow the “Whole Food” only for 30 days – not more but without any doubts, after this time there will be less junk food in your diet. Our busy lifestyle doesn’t allow us to eat normally. As usual, it is caused by the lack of time. This book will help you – all the recipes were created for different occasions. Recipes for busy days, cozy days with family, or picnic with friends – you will find everything here! Try to find your special and the most delicious meal!
Copyright 2018 by Marta Getty All rights reserved.
All rights Reserved. No part of this publication or the information in it may be quoted from or reproduced in any form by means such as printing, scanning, photocopying or otherwise without prior written permission of the copyright holder.
Disclaimer and Terms of Use: Effort has been made to ensure that the information in this book is accurate and complete, however, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown
facts and internet. The Author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.
