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Mona Dolgov - satisfy: Delicious, Healthy, and Full-Filling Meals for 500 Calories or Less!

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Book:
satisfy: Delicious, Healthy, and Full-Filling Meals for 500 Calories or Less!
Author:
Mona Dolgov
Publisher:
You Live Right
Genre:
Books / Home and family
Year:
2022
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Designed to deliver delicious, gluten-free, and full-filling meals at under 500 calories, satisfy proves that successful healthy eating is not about eating less, its about getting more.
From Mona Dolgov, author of the best-selling The Perfect Portion Cookbook, comes a revolutionary new cookbook and meal planning guide that does the impossibleprovides more than 120 gluten-free, nutrient-dense recipes and 500-calorie (or less) meals designed specifically to provide generous portions that satiate without feeling restrictive.

All of the recipes follow plant-forward Mediterranean diet principles; are made with real, accessible ingredients; are simple to prepare; and have been crafted to provide huge portions that will leave readers satisfy-ed. Eat more, eat better. Perfect for intermittent fasting, plant-forward eating patterns, and low-calorie diets.

In addition to hundreds of recipes, satisfy includes tips, techniques, and secrets to amazing, healthy cooking, including:

Sheetpan recipes and cooking tricks

Recipes and tips for air fryers, multi-cookers, and slow-cookers

Healthy ingredient swaps

Meal planning and shopping tips

Techniques for achieving nutritional balance

Dozens of spice blends and sauces that can liven up any meal, including personal favorites

Much more!

Real ingredients. Real portions. Real simple. satisfy is the perfect book for anyone who wants to eat better and feel better without compromise.

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Table of Contents

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satisfy

PRAISE FOR SATISFY AND MONA DOLGOV

" Satisfy provides a way to eat great and lose weight! Monas amazing recipes

satisfy, delight, and elongate life. I believe in Mona... she uses her expertise to

truly make a healthy difference in peoples lives."

Anson Williams , Happy Days actor, director, author, and entrepreneur

"I'm always on the lookout for easy and nutrient-rich recipes that satisfy my

craving for flavorful plant-forward meals. Mona Dolgov's latest cookbook hits

that sweet spot. Good health and great food come together naturally in every

page of Satisfy !"

Liz Weiss , MS, RDN, and host of Liz's Healthy Table podcast and blog

"As a working mom, I need simple and convenient meals for my family. Monas

recipes are so easy to make and there's always a fun twist on a classic dish or

unique ingredient added to elevate without spending hours in the kitchen. She

makes delicious meals that are balanced, healthy, and best of all...simple!"

Gillean Barkyoumb , MS, RDN, and owner of Millennial Nutrition

The information in this book is based on facts, credible

resources, and personal experiences.

Nutritional information is given as a reference and may vary due to

differences in sizes, brands and types of ingredients. Nutritional calculations

were done using multiple resources, including the USDA database, and

nutritional information provided by the most popular manufacturers of a

given food. Calories were rounded to the nearest 5 and all other amounts

were rounded to the nearest .5 of a gram. Net carbohydrates were calculated

by subtracting fiber grams from the grams of total carbohydrates.

This information is not intended to diagnose, prevent, treat, or

cure any disease. The author and publisher will in no event be

held liable for any loss or other damages including but not limited

to special, incidental, consequential, or any other damages.

The advice in this book is intended for otherwise healthy individuals

and should not take priority over advice from a doctor. Please consult

your doctor before making any changes to the way you eat.

The authors reference to various brands does not imply endorsement or

sponsorship. Product names are the trademarks of their respected owners.

No part of this book may be used or reproduced in any manner

whatsoever without written permission except in the case of

brief quotations embodied in critical articles and reviews.

Published by You Live Right, LLC, Natick, MA 01760

www.youliveright.com

Editorial Director: Mona Dolgov

Editors: Christian Stella, Elise Stella, Lorraine Glass, Mona Dolgov

Food Photography: Christian Stella

Lifestyle Photography: Angel Rivera (Angelography Studios)

Book Design: Christian Stella, Lane Wilson

Recipe Development and Testing: Mona Dolgov, Christian Stella,

Andrea Schwob, Rachel Dolgov, Scott Dolgov

Nutritional Advisor: Mona Dolgov

Library of Congress Control Number: 2021909970

ISBN

978-1-7366756-0-1

First Edition

10 9 8 7 6 5 4 3 2 1

Printed in China

Special Thanks

This book was developed with so much

dedication and passion, and my team

embraced this concept with care, love,

and purpose. I give many thanks to:

Christian Stella and Andrea Schwob,

who worked with me to develop

and test each recipe. More thanks

to Christian and Elise Stella for the

beautiful recipe photography and book

design;

Angelography Studios (Angel

Rivera) for story photography; and

Lane Wilson for creative book design.

I want to personally thank all of my

friends who attended and supported

Monas Kitchen over the last 2 years

while this book was in development.

Thanks for testing and enjoying all of

my recipes, and for your motivation

and support in writing this book.

On a personal note, I want to thank

my loving family for all of your

support while writing this book: To my

beautiful children, Rachel and Scotty,

who motivate me everyday, and

inspired me to create some of these

delicious recipes. I am so amazed how

comfortable and talented you are in

the kitchen, and look forward to our

family cook-alongs filled with love,

laughs, great music, and fun. And

to my soul mate, best friend, and

wonderful husband Dougthanks for

always believing in me, and being my

technical director and sous chef during

my live cooking streams and recipe

development. Your quiet, yet powerful

heart gives me strength always. And,

to my incredible mother-in-law, Terry

Dolgov, one of my favorite cooking

partners, who supported me through

the process, tried my recipes, and

continues to give me inspiration and

love like a true Mom. And, lastly, to

my Mom and Dad, whose loving spirit

continues to inspire me to follow my

dreams.

table of contents

My Mona-vation

to write this cookbook

After writing The Perfect Portion Cookbook ,

I wanted to keep going. I had seen how my

cookbook had empowered my readers to be

more comfortable in the kitchen, and be more

mindful of portion size. It gave me the Mona-

vation to go one step further beyond portion

mindfulness and simple swaps.

SATISFY will show you how to make simple

and complete nutrient-dense mealswith lots

more fibrous fruits, vegetables, whole grains

and beans that will provide you with generous

portions, a focus on real ingredients and, of

course, the WOW factor of deliciousness. Plus,

all recipes are gluten-free!

It is so important to feel SATISFY-ed after a

meal... from easy prep, cooking, enjoying, and

even easy cleanup. My goal is to give you those

positive meal memories that are lasting and

shared with family and friends.

Introduction

You know those five go-to favorite recipes you

keep repeating every single week?

Are you ready to expand that list with a whole

lot of new recipes that you are going to love

and only take 30 minutes or less to prepare?

Plus, do you want to add more plant-based

foods to your lifestyle to reap those great health

benefits while enjoying larger portions?

Well guess what? Ive carefully crafted 120+

recipes that you can now add to or even

replace (well, maybe not the ones your Mom

or Grandma taught you how to make!) your

current top five. Yes, the recipes are easy, gluten-

free and delicious and Ive done the work to

take them up a notch on the healthier scale.

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