iAF Recipes
IAF Recipes
Contents:
Breakfast
Lunch*
Dinner*
Sides
Salads
Soups
Snacks
Smoothies & Shakes
miscellaneous
Lunch & Dinner options can be used interchangeably
IAF Recipes
macronutrients
&
micronutrients
provided for each recipe
Nutrition Facts:
- Calories: 240
- Total Fat: 12g
- Total Carbohydrates: 36g
- Protein: 3g
Notes:
Please note that these values may vary slightly based on the actual products you use.
Blueberry Muffins 🫐
Vitamins:
- Vitamin A
- Vitamin C
- Vitamin B6
- Folate
Minerals:
- Potassium
- Magnesium
Nutrition Facts:
- Calories: 150
- Total Fat: 9g
- Total Carbohydrates: 15g
- Protein: 5g
Notes:
Please note that these values may vary slightly based on the actual products you use.
Overnight Chia Seed Pudding
Vitamins:
- Vitamin D
- Vitamin E
Minerals:
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Zinc
Dinner
Jasmine’s Favorite
Nutrition Facts:
- Calories: 330
- Carbohydrates: 57g
- Protein: 9g
- Fat: 3g
Vitamins:
- Vitamin A
- Vitamin B (6 &9)
- Vitamin C
- Vitamin K
Minerals:
- Magnesium
- Calcium
- Iron
- Potassium
Notes:
Please note that these values may vary slightly based on the actual products you use.
Directions:
- Prepare rice according to instructions. Heat pan over medium heat and cook frozen peas, set aside. Chop Russet potato and cook over medium heat, season with garlic powder, salt and pepper, then set aside. Then, peel and chop sweet potato. Heat butter in the pan, add sweet potatoes. Cook until soft then add the matchstick carrots to the pan. Season with garlic powder, nutmeg, allspice, cumin and ginger to taste. Sweeten with a pinch of brown sugar. Set aside.
- Then chop up onion, garlic, fresh herbs. Add to a pan over medium heat and season with salt and pepper. Cook until onions are translucent, then add in 1/2 cup of vegetable broth. Add beans to the pan and cook for 3 minutes, season again. Next add cooked rice to the pan. Add in more broth if needed, combine well and season then cook for another few minutes.
- Finally add peas and potatoes to the pan and combine well and season to taste again.
Jasmine’s Favorite
Ingredients:
- 2 cups of Jasmine rice or wild rice
- 1 tablespoon of dairy free butter
- Himalayan pink salt, to taste
- black pepper, to taste
- cumin, to taste
- allspice, to taste
- ginger powder, to taste
- garlic powder, to taste
- brown sugar, to taste
- nutmeg, to taste
- 1 yellow onion, chopped
- 1 clove of garlic
- 1 Russet potato, chopped small
- 1 sweet potato, peeled & chopped small
- 1/2 can of Kidney Beans, drained
- 1/2 can of chickpeas, drained
- pinch of fresh parsley, chopped
- 2 cups of matchstick carrots
- pinch of cilantro, chopped
- 1 cup of frozen peas
- 1 cup of vegetable broth
Notes:
Enjoy this dish prepared with your choice of protein.
Yields 6 Servings
Ingredients:
1 cup of quinoa
1 cup of kale, shredded
1 cup of red cabbage, shredded
1 cup of carrots, matchsticks
1/2 cup of sugar snap peas
6 tablespoons of peanut butter (optional)
2 tablespoons of pure maple syrup
1 tablespoon of sesame oil
3 tablespoons of sesame ginger salad dressing (if omitting peanut butter, you can just use a sesame dressing)
1/4 cup of water
Directions:
Thai Quinoa
Notes:
Top with peanuts (optional) and green onion. Serve with lime wedges.
Yields 1-2 Servings
1. Cook quinoa according to instructions.
When done, spread on a shallow pan and allow to cool.
2. In a large bowl, combine quinoa, kale, shredded cabbage, sugar snaps, and carrots. In a small bowl, whisk together peanut butter (if using), maple syrup, and sesame ginger dressing and sesame oil; add the 2 tablespoons (or more) water to the mixture as needed to thin out peanut butter until you reach your desired consistency for dressing.
3. Drizzle quinoa and vegetables with dressing.
Chickpea Coconut Curry
Nutrition Facts:
- Calories: 500
- Protein: 14g
- Carbohydrates: 85g
- Fat: 12g
Vitamins:
- Vitamin A
- Vitamin C
- Vitamin K
- Folate
Minerals:
- Iron
- Magnesium
- Phosphorus
- Potassium
Notes:
Please note that these values may vary slightly based on the actual products you use.
sides
Notes:
Please note that these values may vary slightly based on the actual products you use.
Tabbouleh
Nutrition Facts:
- Calories: 150
- Carbohydrates: 12g
- Fats: 9g
- Protein: 3g
Vitamins:
- Vitamin A
- Vitamin C
- Vitamin D
Minerals:
- Iron
- Potassium
- Calcium
Frozen Banana
Ice Cream 🍌
Nutrition Facts:
Calories: 120
- Carbohydrates: 24g
- Protein: 5g
- Fat: 3g
Vitamins:
•Vitamin C
• Vitamin B6
• Vitamin E
Minerals:
• Magnesium
• Manganese
• Potassium
Notes:
Please note that these values may vary slightly based on the actual products you use.
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