1. By: Lucy Karanja & Cynthia Wilson
Trifecta Meals
Easy, Healthy, & Delicious!
By:
Lucy Karanja
&
Cynthia Wilson

2. What is a Healthy meal?
According to Christian Nordqvist from Medical News Today, healthy eating means consuming the right quantities of food from all food groups in order to lead a healthy life.
The dietary guidelines provide a science-based advice for making food choices that promote good health, healthy weight and prevent disease.
Healthy amounts of nutrient dense carbohydrates, proteins and fats.

3. Carbohydrates What are carbohydrates?
The body’s preferred source of energy.
Every cell and tissue in the body can use carbohydrates for energy.
Provides fiber which is essential for colon health and blood sugar regulation.
Good Source Examples: Brown Rice, Quinoa, Oats, Fruits and Vegetables.

4. Proteins What are proteins?
Proteins are essential for growth and repair of tissue. They are important for making hormones and enzymes.
Can be used as energy source when energy from carbs is limited.
Every cell in the body contain proteins which form essential molecules for body function.
Good Source Examples: Chicken, Fish, Tofu, Turkey, Beans, Nuts, and Seeds

5. Fats
What are fats?
Helps the absorption of fat soluble vitamins A,D,E and K.
Insulate the body and help the body store energy.
Essential fats such as omega 3, play an important role in basic metabolism and may help prevent heart disease.
Good Source Examples: Fish, Avocado, Nuts, Coconut Oil, Extra Virgin Olive Oil and Flax Seeds.

6. Foods To Increase Whole Grains Lean proteins Nuts and seeds
Coconut oil and olive oil
High fiber content food!
Fruits and Vegetables

7. Foods To Decrease Processed Foods High Fructose Corn Syrup,
Refined Carbohydrate/Added Sugar.
Trans Fats- Fried and Processed Foods
High Sodium Food
Ex: Most canned foods

8. Preparing Healthy Meals
Find simple recipes to cook.
Plan ahead and create a list of ingredients from chosen recipes to use for shopping.
Choose recipes with ingredients at their freshest and state.
Ex: Baked Potatoes instead of French Fries.
Utilize different methods of cooking that can save on time, such as the Slow Cookers!

9. How to Buy/Store & Qualities of the Oils
Cooking with Oils
Type of Oil
How to Use
How to Buy/Store & Qualities of the Oils
Avocado Oil
Use for sautéing & in salad dressings
Purchase in dark colored bottles and store in a cold, dry place
Coconut Oil
Use for high heat cooking (frying, pan frying), baking, or in smoothies.
Buy virgin, unrefined coconut oil. If you do not want a coconut flavor buy refined coconut oil. Can be stored in a cool, dark place, or in refrigerator. Coconut oil is semi-solid at room temperature.
Flaxseed Oil
Use in salad dressings or smoothies
Store in refrigerator. Do Not cook with this oil. Do Not heat.
Hempseed Oil
Use in salad dressings, smoothies, or dips
Olive Oil
Use for sautéing, roasting, marinades, salad dressings, pesto and dips.
Buy organic extra virgin cold press in dark colored containers and store in cool, dry place
Red Palm Oil
Use for baking, sautéing, and pan frying
Store in cool, dry place. Oil will change color of food you are making.

10. Samosa Preparation Ingredients Serves: 16-18 Samosas
Preparation Time: 30 mins
Cook Time: 30 mins
Ingredients
Preparation
Samosa Dough
4 cups all purpose flour
2 tbsp brown sugar
1 tsp salt
1 cup ghee
Warm water to form dough
Samosa Filling
1 tsp Curry powder
2 large potatoes- cut and boiled
¼ tsp sea salt
2 cups carrots- cut and boiled
1 tbsp extra virgin olive oil
1 small onion
½ cup chicken broth
1 2 small green Chili
2-4 cups sunflower oil
½ cup frozen sweet peas, cooked
1 lb ground beef
2 tsp grated ginger
2 minced garlic cloves
2 tsp chopped cilantro
1 tsp Gram Masala powder
Samosa Dough
Add potatoes, carrots, green Chile, peas, ginger, and spices.
Mix the flour with sugar and salt. Make a hole in the middle and add 1c of water and melted ghee or butter.
Roll out each Samosa ball into a round pastry. Cut in half, wet the edges with (flour water mix), and fold to form an ice cream cone shape.
Knead and the dough on a flat floured surface, add flour as needed to form soft dough that is not sticking to the fingers.
Fill each cone with 1 tablespoon of the Samosa filling.
Let stand for 15 to 30 minutes.
Cooking
YOU CAN USE PREMADE PASTRY SHEETS AND SKIP THIS STEP!
Heat 2 cups of sunflower oil in a shallow pan. Cook Samaso on each side until brown, turn and cook the opposite side.
Samosa Filling
Cook in a plate lined with paper towels to absorb the oil.
Sautee the onion with olive oil. Add garlic and sauté an additional minute.
Serve with vegetables or a sauce of choice.
Add the chicken and cook until well done. Add chicken broth to prevent it from sticking to the pan.

11. Baked Vegetarian Egg Rolls
Serves: egg rolls
Preparation Time: 20 mins
Cook Time: mins (fry)
30 mins (baked)
Ingredients
Preparation
Egg Roll Wrapper
1 bag Coeslaw mix or Broccoli slaw mix or Rainbow Salad
1/2 cup Spinach
3 ½ tbsp Liquid Aminos or Gluten Free Soy Sauce
1 tbsp olive oil to sauté veggies
About ½ tbsp olive oil per egg roll
¼ tablespoon garlic powder
Preheat oven to 350°.
Bake for about 30mins or until egg rolls are brown.
In a medium to large sauté pan, add slaw mix, spinach, liquid aminos or soy sauce, and garlic powder.
Once veggies are finished sauteing, remove from heat.
Take out egg roll wrappers and fold as shown below.

12. Questions or Concerns Free Nutrition Counseling
Cynthia Wilson, MS-
Lucy Karanja, MS-

13. Bibliography
U. (Ed.). (2014). Dietary Guidelines for Americans. Retrieved March 07, 2017, from
Nordqvist, C. (2015, June 4). What is Healthy Eating? What is a Healthy Diet? Retrieved March 07, 2017, from
Rimmer, A. (2016, February 21). Slow Cooker Coconut Quinoa Curry [Web log post]. Retrieved February 21, 2017, from
J. (2016, October 24). SLOW COOKER CHICKEN VEGETABLE STEW RECIPE [Web log post]. Retrieved March 7, 2017, from
Youdim, A. (n.d.). Carbohydrates, Proteins, and Fats - Disorders of Nutrition. Retrieved March 07, 2017, from proteins,-and-fats