Freij - Healthy Recipes for Middle Eastern Food

Copyright 2015

Nader Freij

All rights reserved.

Published by Hauser Publishing

Los Angeles

www.hauserpublishing.com

No part of this book may be reproduced or

transmitted in any form or by any means

without written permission.

ISBN-10: 1939534275

ISBN-13: 978-1-939534-27-9

Recipes

Vegetables

Potatoes

Meats

Seafood

About Me

Born in Latakia, Syria I came to the United States with my family when I was 18 years old. After a couple of years, my parents returned to Syria. I stayed with my sister.

At that time, I didnt know how to boil an egg, and it didnt take long until I really started missing my moms cooking. I realized, I needed to learn how to cook.

With fitness being part of my life since childhood, it didnt take me long to find my calling. I started working as a personal trainer in 2004. I was at Equinox for 5 years before I decided to venture off on my own and started my own business.

It was also around that time that I started taking culinary classes on the weekends. I did that for about 8 months. I was taught all the classic techniques. But more importantly, I fell in love with cooking. It helps me to relax.

For me, cooking is more than a way to a great body. Of course knowing how to put together a healthy, well-balanced meal plan is an important step on the way to a great physique. But I look at food as food for the mind and the body. For me, nutrition is a vehicle that helps me feel great all around.

Currently, Im the co-owner of a personal training gym called Reflex Performance in beautiful Pasadena, California, where we incorporate healthy cooking techniques when developing personalized fitness programs for clients. We teach that you dont need to compromise on flavor when eating healthy, and contribute a huge part of our success to exactly that practice.

I have found that providing my clients with food alternatives helps them make their goals more attainable. Cooking has taken my body and fitness to the next level. So why not yours?

In the past, Ive competed in various physique shows, where I placed 1st, and Im the 2014 West Coast Classic Champion.

I also co-host a cooking show in Dubai called Fit Chef Show Laziez (How Delicious). The show has made itself a name with showing how to create delicious yet healthy meals, as well as with providing nutritional information for each dish.

All of the recipes featured in my show as well as in this book were passed down through generations of my own family. They are very special to me as they come with loving memories of family dinners. My mom has been my inspiration.

Middle Eastern cuisine is known for its diverse flavors and seasonings. But dont get shy on me now. Even if a spice might sound exotic, that doesnt mean the recipe will be difficult to prepare. All my recipes are designed to be simple yet flavorful, and they can all be done in roughly 30 minutes. I hope you will find them as delicious as I do! Remember, healthy doesnt have to be boring!

Enjoy!

Nader Freij

Vegetables

Summer Squash

The list of nutrients in summer squash related to healthy blood sugar regulation is a long one. Metabolism of sugar in the body requires ample presence of many B-complex vitamins, and most of these B-complex vitamins are found in valuable amounts in summer squash. Included here are the B-vitamins folate, B6, B1, B2, B3, and choline. Also important in blood sugar metabolism are the minerals zinc and magnesium, as well as omega-3 fatty acids, and all of these nutrients are provided by summer squash.

Roasted Yellow Squash

Yellow squash and zucchini (1 lbs )

Pomegranate molasses (1 tbs)

Lemon juice (1/2 lemon)

Salt and pepper (to taste)

Garlic (1 clove, minced )

Olive oil (2 tbs)

Turn on the broiler in your oven. Cut each squash and each zucchini into four pieces lengthwise and season everything with salt and pepper. Place veggies on a baking pan and leave them in the oven for about 15-20 minutes.

While the veggies are baking, start working on your dressing. In a bowl, add your pomegranate molasses and lemon, minced garlic, olive oil and some salt and pepper. Mix well. When the squash and the zucchinis are done, pour dressing over the veggies, mix well, and done!

Cauliflower

According to the USDA National Nutrition Database, one cup of chopped raw cauliflower (1/2 inch pieces, about 107 grams) contains 27 calories, 2 grams of protein, 0.3 grams of fat, and 5 grams of carbohydrates (including 2.1 grams of fiber and 2 grams of sugar).

Eating one cup of raw cauliflower will provide 77% of your vitamin C needs for the day, 20% of vitamin K needs, 10% or more of vitamin B6 and folate needs, as well as smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.

Cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are:

• the bodys detox system
• its antioxidant system
• its inflammatory/anti-inflammatory system.

Chronic imbalances in any of these three systems can increase the risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.

Roasted Cauliflower

Cauliflower (1 large head)

Tahini (2 tbs)

Lemon (juice of 1 lemon and a zest of lemon)

Garlic (1 clove, minced)

Crushed red pepper flakes (1 tbs)

Olive oil (2 tbs)

Coconut oil (just a little bit to coat the cut cauliflower)

Salt and pepper

Preheat oven to 375 degrees for 10 minutes. While you are waiting for the oven to heat up, cut the cauliflower to about 1 inch thick slices and add some coconut oil. Add salt and pepper and bake for about 25-30 minutes or until the edges of the cauliflower brown or become golden. Mix together the remaining ingredients. If its a little too thick to be dressing, add some water to thin it out and then add it on top of the cooked cauliflower. Mix well, and done!!