Hey everyone! Just so you know, I've transferred my blog to: http://healthyforhappy.tumblr.com/
Please continue to read up on it to get some healthy meal ideas!
Thanks all :)
Ange♥
Tuesday, April 24, 2012
Monday, April 23, 2012
Very Yummy Vegan Burger!
I am still on the quest to try and find the perfect recipe for a meatless burger. Tonight I tried something that came pretty freakin' close to perfection. It has a little bit of everything in it - making it totally balanced in macro-nutrients, as well as BURSTING with flavour. I swear it tasted a LOT better than it looks :)
1/3 cup diced onions
1 clove garlic
flax eggs (2 tbsp ground flax + 3 tbsp warm water)
1/3 cup oat flour (ground oats)
1/3 cup flaked oats
1/2 cup grated carrots
1/2 beans of choice, mashed (I used chickpeas)
2 tbsp sunflower seeds
2 tsp EVOO, divided
2 tsp soy sauce
1 tbsp Parsley
1/2 tsp cayenne
1 tsp black pepper
1 tsp oregano
1 tsp cumin
Do this:
1. Saute the onions and garlic in 1 tsp olive oil for about 5 minutes. Medium heat.
2. Make the flax eggs (remember, this is a VEGAN recipe). Make sure they sit for about 10 minutes before you add them to the rest of the ingredients.
3. Once the onions and garlic are ready, add all of the ingredients together (except spices and flax eggs).
4. Add in the spices and flax eggs. Mix well.
5. Shape the mixture into patties. Make sure you mould them tightly!
6. Drizzle the other teaspoon of EVOO on a skillet over medium heat. Cook for about 5 minutes each side. Depending how thick you've made your patties, the insides may take a bit longer to cook through.
7. Remove from heat, and ENJOY! :)
The Goods:
Since this recipe is made of calorie-dense foods, it's no surprise it's a bit high on the cals. However, all the calories are good calories! So don't be afraid!
400 calories
18g fat (from the EVOO & seeds mostly)
15g carbs (mostly from the oatmeal and beans)
12g protein
One of the reasons I realllly liked this recipe was because of the assortment of ingredients. Not only did they offers lots of different flavours, but they also gave it a variety of textures. I especially like the crunch from the seeds and carrots. Also, since I used EVOO to cook the burgers, the outer layer was crispy while the inside was really moist! You can play around with the spices too, to try out different tastes.
Try it out and be creative!
:)
Sunday, April 22, 2012
Healthy Dessert!
I almost always want (need) to end my night off with something sweet. It's hard to find healthy ways of doing it! Most nights, I'm satisfied with a piece of fruit, or mixed berries and oatmeal. But sometimes, I just want to indulge!
So how do you do so without breaking the calorie bank?
Simple. Eat this:
Looks to good to be true, doesn't it? Well, believe it. This mountain of yummyness is HEALTHY.
Start by making a protein pancake. Here's the link to my blog post on it: http://angelastreats.blogspot.ca/2011/11/protein-pancakes-guiltless-dessert.html
And then LOAD ON THE TOPPINGS.
Tonight, I chose orange-vanilla yogurt mixed with a tbsp cocoa powder, mixed berries, almonds, walnuts, goji berries, cinnamon, and dark chocolate pieces.
The pancake itself is full of protein. And the toppings I chose are full of healthy fats, antioxidants, and fibre! The dark chocolate was added to satisfy my chocoholism. PLUS! 1 oz of dark chocolate a day has been proven to be good for health (and fights depression). Talk about a fantabulous dessert.
:)
So how do you do so without breaking the calorie bank?
Simple. Eat this:
Start by making a protein pancake. Here's the link to my blog post on it: http://angelastreats.blogspot.ca/2011/11/protein-pancakes-guiltless-dessert.html
And then LOAD ON THE TOPPINGS.
Tonight, I chose orange-vanilla yogurt mixed with a tbsp cocoa powder, mixed berries, almonds, walnuts, goji berries, cinnamon, and dark chocolate pieces.
The pancake itself is full of protein. And the toppings I chose are full of healthy fats, antioxidants, and fibre! The dark chocolate was added to satisfy my chocoholism. PLUS! 1 oz of dark chocolate a day has been proven to be good for health (and fights depression). Talk about a fantabulous dessert.
:)
Thursday, April 19, 2012
Making Grocery Shopping Easy
While I was studying *coughPINTERESTcough*, I came across this grocery shopping flowchart. It's kinda funny, but true nonetheless.
Wednesday, April 18, 2012
Crispy Kale Chips
I am by no means the first person to attempt this recipe, so I take no credit for the amazingness of these! However, I do feel it is my duty as a citizen to inform others of a healthy chip recipe. You heard me - HEALTHY. Everyone craves chips every once in a while (or more...). The crunchiness, and saltiness, and the oil - YUM!.. But your arteries don't think so. So what alternative is there for this craving? KALE CHIPS.
Ingredients*:
- 100g Kale, stems removed
- 3/4 tbsp olive Oil
- Seasonings (I used cayenne pepper, no-sodium salt, and a Thai seasoning)
*100 grams of kale makes about a single serving. It is EASY to chow this all down in less than 2 minutes. So make more accordingly, and add the appropriate amount of olive oil.
To do:
1. Preheat the oven to 350°, and line a cookie sheet with aluminum foil.
2. Tear the kale into bite-sized pieces (about the size of potato chips), and throw them in a bowl. Discard the stems.
3. Drizzle the olive oil and add the seasonings into the bowl. Get your hands in there and mix it all up (olive oil is good for your cuticles... just throwing it out there). Make sure the leaves are covered as evenly as possible.
4. Spread the leaves onto the cookie sheet.
5. Bake for about 12 minutes, or until the leaves start to brown.
6. Let them cool, and try not to eat the entire batch! (or do...)
Before going into the oven... After coming out of the oven...
Once these come out of the oven, you'll notice your 100g of fresh kale has shrunk to about 20 grams of kale chips!
These are not only great because they're lighter than regular chips, but they also only contain healthy oils (olive oil). Also, since you get to flavour them yourself, you can make them exactly how you like them! Not to mention the loads of vitamins you get from the kale. What's not to love?
:)
Creamy Curried Soup
So I'm on a bit of a curry craze! I just love the stuff! So, naturally, I had to find more ways to sneak it into my diet. I came up with this creamy soup. It's quite delish! Not only does the soup taste great, but it's also super low cal and easy to prepare - making it a favourable side dish to an entree!
Ingredients (for about 6 cups of soup):
- 1 head of cauliflower
- 1 red onion, diced- 1 cup milk
- 3 cups baby shrimp
- 1 head of cauliflower
- 1 red onion, diced- 1 cup milk
- 3 cups baby shrimp
- about 200g asparagus (about 15-20 medium-sized spears), diced
- about 200g broccoli (about 2-3 cups), chopped
- Curry powder (to your preference)
- Thyme, to taste
- Coriander, to taste
- 1/4 cube bouillon cube (optional)
To Do:
1. Remove the leafy part from the cauliflower. Microwave the cauliflower for about 4 minutes.
2. Boil one cup of water in a pot.
1. Remove the leafy part from the cauliflower. Microwave the cauliflower for about 4 minutes.
2. Boil one cup of water in a pot.
3. Remove the cauliflower from the microwave and cut into pieces. Add to the pot.
4. Add the onion to the pot. Stir in the bouillon if you've chosen to use it.
4. Add the onion to the pot. Stir in the bouillon if you've chosen to use it.
5. After about 5 minutes, blend what's in the pot in a food processor (or Magic Bullet).
6. Return it to the pot once blended.
7. Add the milk, thyme and curry. Stir.
7. Add the milk, thyme and curry. Stir.
8. Mix in the shrimp, broccoli, and asparagus.
9. Keep over the heat until the veggies are soft (or to your preference).
10. Continue to add curry to your preference (aka a lot for me!)
10. Continue to add curry to your preference (aka a lot for me!)
11. Cut the coriander, and add it to the soup. Stir.
12. Remove from heat and VOILA.
Nutrition, for about 1 cup:
110 calories
1 fat
35g carbs (veggies, veggies, VEGGIES)
26g protein
This soups makes a nutritious and filling side dish. It's creaminess makes it the perfect (and guiltless!) comfort food!
:)
Cashew Nut Chicken Made Healthy
I absolutely love love love love LOVE cultured foods. I am obsessed with the spices and explosion of flavours. I've recently discovered (and perfected) a delicious and healthy version of Cashew Nut Chicken - a popular Thai dish.
 |
| How can you NOT want to dive head first into that?? |
- 8oz boneless skinless chicken breast, cut into bite-sized pieces
- 3/4 cup quinoa (uncooked measurement)
- 1/2 a red bell pepper, diced
- 3 cups of broccoli florets
- 2 cups bok choy, chopped
- 1 sweet red onion, sliced
- 1.5 cups bean sprouts
- about 10 asparagus spears, diced
- 1 carrot, diced
- 1oz cashews
- 3 tbsp natural peanut butter, divided (you can use cashew nut butter instead... but it's more expensive)
- 3 tbsp oyster sauce
- coriander to taste (I used a whole stalk... I love coriander)
What to do:
1. Prepare the quinoa.
2. Over medium-high heat, cook the chicken.
3. Once the chicken is browned, add all the veggies to it (except the bean sprouts). Stir in the oyster sauce, and 1.5 tbsp of the peanut butter. Lower heat to medium-low.
4. Once the quinoa is ready, stir in about 1.5 tbsp of the peanut butter into it.
5. Mix the cashews into the veggies. Mix.
6. Add the quinoa into the veggies. Mix well.
7. Chop the coriander, and mix it into everything else.
8. EAT IT ALL UP :)
One serving of this has the following:
560 calories
25g fat (from the nuts and nut butter... HEALTHY)
51g carbs (from the veggies + whole grains from the quinoa... HEALTHY)
37g protein (lean protein from the chicken and nuts... HEALTHY)
There is no reason NOT to eat this. Nutritionally, it's amazing for you. Taste-wise, it's INCREDIBLE. When you go to Thai restaurants, the dishes are usually loaded with added sodium and sugars from the sauces. Try cooking this meal at home. You get to control exactly what goes into it - making unnecessary calories DISAPPEAR!
This is definitely a dish that I turn to when I want to "spoil" myself. I think of it as a treat even though it's 100% healthy. I probably think it's a cheat-meal since I'm addicted to nut butters and nuts. Hehehe.
:)
Sunday, April 15, 2012
Curried Chicken with Assorted Veggies
Being a student, it sometimes feels like I eat the same foods over and over again. That's why I like to play around with spices, and experiment with new and different ways to cook the "same old foods". I always have chicken and an assortment of veggies tucked away in my fridge. So tonight, I messed around with my cooking skillz, and came up with a marvelously delicious meal!
- 1/4 sweet red onion, sliced
- curry powder
- 5 asparagus spears
- 1 slice turkey bacon
- 1/2 sweet red bell pepper, sliced lengthwise
- 1/4 eggplant, sliced into rounds
- 2 pineapple rings
- 1 tsp olive oil
- salt and pepper
What to do:
1. Heat up a frying pan on medium-high heat. Spray it with non-stick cooking spray. Once heated, add the chicken chunks and onion. Add the curry powder and coat well. Cook until the chicken is no longer pink on the inside.
2. As the chicken cooks, heat up a George Foreman-type grill.
3. Toss the remaining veggies in the olive oil, and sprinkle with salt and pepper (or other spices of your choice).
4. Once the grill is heated, grill the veggies and pineapple. Flipping halfway through or until grill marks form (about 10 mins total, depending on how hot your grill gets).
5. Remove the veggies from the grill, and quickly heat up the slice of turkey bacon.
6. Wrap the asparagus in the turkey slice.
7. Throw it all together on a plate, and VOILA!
Nutrition:
289 calories
30g carbs
7g fat
37g protein
Talk about delicious and nutritious!
:)
What you'll need:
- 4oz chicken breast, cut into bite-sized pieces- 1/4 sweet red onion, sliced
- curry powder
- 5 asparagus spears
- 1 slice turkey bacon
- 1/2 sweet red bell pepper, sliced lengthwise
- 1/4 eggplant, sliced into rounds
- 2 pineapple rings
- 1 tsp olive oil
- salt and pepper
What to do:
1. Heat up a frying pan on medium-high heat. Spray it with non-stick cooking spray. Once heated, add the chicken chunks and onion. Add the curry powder and coat well. Cook until the chicken is no longer pink on the inside.
2. As the chicken cooks, heat up a George Foreman-type grill.
3. Toss the remaining veggies in the olive oil, and sprinkle with salt and pepper (or other spices of your choice).
4. Once the grill is heated, grill the veggies and pineapple. Flipping halfway through or until grill marks form (about 10 mins total, depending on how hot your grill gets).
5. Remove the veggies from the grill, and quickly heat up the slice of turkey bacon.
6. Wrap the asparagus in the turkey slice.
7. Throw it all together on a plate, and VOILA!
Nutrition:
289 calories
30g carbs
7g fat
37g protein
Talk about delicious and nutritious!
:)
FINALLY! A Sugarless cereal!
So as you may or may not know, I've recently been on the lookout for a cereal that is not loaded with unnecessary amounts of sugar. Finally, after searching high and low, I came across Ezekiel 4:9 Golden Flax cereal. I found it at Bulk Barn.
If you're not familiar with the Ezekiel 4:9 brand, it's an organic brand that uses only sprouted whole grains in their products. This means that these products are complete proteins, flourless, and exploding with nutrients!
The premise of the brand comes from the passage "Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it".
Check out the nutrient label here:
If you're not familiar with the Ezekiel 4:9 brand, it's an organic brand that uses only sprouted whole grains in their products. This means that these products are complete proteins, flourless, and exploding with nutrients!
The premise of the brand comes from the passage "Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it".
Check out the nutrient label here:
This cereal comes in different flavours, but this was the only one with ZERO grams of sugar. I just had to buy it and try it myself. And I'll just say that I DEFINITELY do not regret it whatsoever. It'll definitely be a repeated purchase!
:)
Keep Rollin'
This light meal (or snack!) is super easy and fun to make!
To Do:
1. Slice the zucchini lengthwise with a mandolin or potato peeler.
2. Mash the avocado into the chicken, and mix it well.
3. Lay zucchini slices out flat, and divide the avo-chicken mixture among them.
4. Roll 'em up!
This recipe is great since it's quick and easy! Of course you can play around with the fillings depending on whatever you have in your fridge. I opted for the avocado-chicken combo because I love the creaminess of ripe avocados, and wanted the protein from the chicken!
This snack has the perfect balance of macro-nutrients!
Facts:
142 calories
5g carbs
8g fat
15g protein
Avocados are one of my go-to foods! Not only do I LOVE the mild taste and creamy texture, but they provide healthy fats and fibre! Both essential in making you feel satisfied after eating a snack. Pair that with the protein from the chicken, and this dish quickly becomes filling but light!
:)
Saturday, April 14, 2012
Green Wrap Ups!
So I recently bought collard greens, and discovered that they are the PERFECT alternative to tortilla wraps. Typical tortilla wraps are filled with useless calories and few nutrients. And when you do come across a brand with a decent fibre content, it's generally so expensive! So, I've solved that issue by replacing them with the low-cal and vitamin-EXPLODING collard greens. Read on for a nutritious recipe!
Spicy Curried Shrimp Wrap
This wrap is not only delicious, but provides you with a perfectly balanced meal. You wouldn't believe the amount of nutrients you get with such a light dish!
Ingredients (2 wraps):
- about 10 frozen baby shrimp
- 3 baby carrots, sliced
- 1/4 zucchini, diced
- 1/3 cup mushrooms, sliced
- 2 asparagus spears, diced
- 1/4 red bell pepper, julienned
- 1 tbsp curry powder (more or less depending on your preferences)
- 3 tbsp hummus
- 1/3 cup alfalfa sprouts
- 2 large collard green leaves
Directions:
1. Heat up a frying pan over medium-high heat, and cook the shrimp
2. Add all the cut vegetables (except the sprouts and the collards). Cook briefly, about 3-4 minutes.
3. Sprinkle in the curry powder. Coat well.
4. Lay out the collard greens. Spread half the hummus onto each leaf.
5. Divide the alfalfa sprouts in half, and add it to the wrap.
6. Divide the curried shrimp/veggies in half, and add it to the wrap.
7. Carefully roll up the collard green wrap (just like you would with a tortilla).
8. Chow down!
The alfalfa sprouts and collard greens gives this wrap an amazing crunch! And the curry adds a nice little kick. There's absolutely nothing "wrong" about this recipe, in my opinion! (then again, I'm a little biased...)
The facts (for 2 wraps):
210 calories
20 g carbs
8 g fat (this is all from the hummus, so it will alter depending on the brand of hummus you use)
15 g protein
Not only is this meal perfectly balanced in its macro-nutrients, but the collards also provide LOADS of Vitamin A (aids the immune system, eyesight, bones/teeth, and fights against cancer) and Vitamin K (aids in healing wounds).
100g collard greens (raw):
30 calories
5.5 g carbs (3.6 g fibre)
2.5 g protein
41% daily folates
222% daily Vit A
59% daily Vit C
426% daily Vit K
15% calcium
Talk about a power food.
Anyways, enough of my nutrient rant. Try this recipe, or discover a new creation to wrap in collards!
Enjoy,
:)
Spicy Curried Shrimp Wrap
This wrap is not only delicious, but provides you with a perfectly balanced meal. You wouldn't believe the amount of nutrients you get with such a light dish!
Ingredients (2 wraps):
- about 10 frozen baby shrimp
- 3 baby carrots, sliced
- 1/4 zucchini, diced
- 1/3 cup mushrooms, sliced
- 2 asparagus spears, diced
- 1/4 red bell pepper, julienned
- 1 tbsp curry powder (more or less depending on your preferences)
- 3 tbsp hummus
- 1/3 cup alfalfa sprouts
- 2 large collard green leaves
Directions:
1. Heat up a frying pan over medium-high heat, and cook the shrimp
2. Add all the cut vegetables (except the sprouts and the collards). Cook briefly, about 3-4 minutes.
3. Sprinkle in the curry powder. Coat well.
4. Lay out the collard greens. Spread half the hummus onto each leaf.
5. Divide the alfalfa sprouts in half, and add it to the wrap.
6. Divide the curried shrimp/veggies in half, and add it to the wrap.
7. Carefully roll up the collard green wrap (just like you would with a tortilla).
8. Chow down!
The alfalfa sprouts and collard greens gives this wrap an amazing crunch! And the curry adds a nice little kick. There's absolutely nothing "wrong" about this recipe, in my opinion! (then again, I'm a little biased...)
210 calories
20 g carbs
8 g fat (this is all from the hummus, so it will alter depending on the brand of hummus you use)
15 g protein
Not only is this meal perfectly balanced in its macro-nutrients, but the collards also provide LOADS of Vitamin A (aids the immune system, eyesight, bones/teeth, and fights against cancer) and Vitamin K (aids in healing wounds).
100g collard greens (raw):
30 calories
5.5 g carbs (3.6 g fibre)
2.5 g protein
41% daily folates
222% daily Vit A
59% daily Vit C
426% daily Vit K
15% calcium
Talk about a power food.
Anyways, enough of my nutrient rant. Try this recipe, or discover a new creation to wrap in collards!
Enjoy,
:)
Friday, April 13, 2012
Healthy Cookie Dough Dip! (Seriously)
So I came across this recipe on Pinterest (I'm obsessed with that website, in case you didn't already know that). I made a few Angela-necessary changes to it to make it my own. And TA-DA! A healthy (and DELICIOUS) cookie dough dip emerged!
What you need (makes a seriously big bowl of dip):
- 1 can of chickpeas (yes, you heard me right. Trust me, it tastes WICKED).
- About 1/3 cup peanut butter
- About 1/3 cup Splenda
- 1 tsp vanilla extract
- chocolate chips (as many as you want)
What you needa do:
1. Rinse the chickpeas VERY VERY WELL. You want to rinse out as much sodium as possible or else you will get a salty cookie dough.. and who wants that?!
2. Pulse the chickpeas in a food processor (*coughMAGICBULLETcough*).
3. Add the PB, Splenda, and vanilla to the food processor. Pulse until it has a smooth cookie dough consistency. Add more PB or Splenda according to your preferences.
4. Scoop it into a bowl, and mix in the choco chips.
5. Serve with graham crackers, apples, and/or pears (or just eat it with a spoon if you're like me), and ENJOY!
What're the facts?*
Per 1/4 cup of this marvelous dip (Made with 1/3 cup chocolate chips):
150 calories
8 g of fat
12 g of carbs (Mostly from the chickpeas... fibre! But also from the choco chips)
5 g of protein
*Keep in mind: These facts will change depending on if you add more peanut butter and chocolate chips.
Although this dip is A LOT healthier than typical cookie dough, remember that it is VERY calorie dense. Chickpeas and PB - although healthy - contain LOTS of calories. A few extra tablespoons of this dip can easily pack on another 200-500 calories. But practice moderation, and this can be a guiltless and tasty treat!
So try this out, and hopefully you love it as much as I do!
Yum yum,
:)
- 1 can of chickpeas (yes, you heard me right. Trust me, it tastes WICKED).
- About 1/3 cup peanut butter
- About 1/3 cup Splenda
- 1 tsp vanilla extract
- chocolate chips (as many as you want)
What you needa do:
1. Rinse the chickpeas VERY VERY WELL. You want to rinse out as much sodium as possible or else you will get a salty cookie dough.. and who wants that?!
2. Pulse the chickpeas in a food processor (*coughMAGICBULLETcough*).
3. Add the PB, Splenda, and vanilla to the food processor. Pulse until it has a smooth cookie dough consistency. Add more PB or Splenda according to your preferences.
4. Scoop it into a bowl, and mix in the choco chips.
5. Serve with graham crackers, apples, and/or pears (or just eat it with a spoon if you're like me), and ENJOY!
What're the facts?*
Per 1/4 cup of this marvelous dip (Made with 1/3 cup chocolate chips):
150 calories
8 g of fat
12 g of carbs (Mostly from the chickpeas... fibre! But also from the choco chips)
5 g of protein
*Keep in mind: These facts will change depending on if you add more peanut butter and chocolate chips.
Although this dip is A LOT healthier than typical cookie dough, remember that it is VERY calorie dense. Chickpeas and PB - although healthy - contain LOTS of calories. A few extra tablespoons of this dip can easily pack on another 200-500 calories. But practice moderation, and this can be a guiltless and tasty treat!
So try this out, and hopefully you love it as much as I do!
Yum yum,
:)
Zucchini Rolls!
Who doesn't like sushi, really? It's so tasty - such a comfort food! Oh ya - and LOADDDEDDD with calories, useless carbs, and fat (tempura or spicy mayo, anyone?). So I took it upon myself to create a healthier alternative. Granted, this doesn't actually taste like sushi... at all. BUT! It looks like it! And you can still eat it with chopsticks... :)
At the end of the post, I'll list other possibilities to this recipe - including more Sushi-esque alternatives.
Ingredients (for one serving):
- 1 zucchini
- 1/4 cup uncooked quinoa
- 3 tbsp hummus
- 1/8 cup beans
To Do:
1. Prepare the quinoa.
2.Cut the zucchini into 1-1/2 inch rounds.
3. Hollow out the zucchini rounds - making little bowl-like things. Do your best not to break through the bottom, otherwise your fillings will fall right through!
4. Once the quinoa is ready, add hummus and beans into it. Mix it all together.
5. Fill the mini zucchini bowls with the quinoa mixture.
6. VOILA! Zucchini rolls!
Nutritionalzzz:
264 calories
13 g fat (mainly from the hummus)
36 g carbs (mainly fibre from the hummus and beans, and whole grains from the quinoa)
8 g of protein
Alternativezzz: Other ingredient combinations:
Healthier California Roll
- 1 medium zucchini (prepared as described above)
- 1/4 cup brown rice (or quinoa)
- 30 g ripe avocado
- 1/4 cucumber, diced
- a few strips of imitation crab meat
1. Cook the rice
2. Mash the avocado, and cut the crab meat
3. Mix the mashed avocado, diced cucumber, and diced crab meat into the prepared brown rice.
4. Fill the zucchini "bowls" with the mixture. Enjoy!
Tropical Delight
- 1 medium zucchini (prepared as described above)
- 1/4 cup quinoa (or brown rice)
- 2 rings of canned pineapple, diced
- 1/2 cup coconut milk
- 1/4 sweet red bell pepper, diced
1. Cook the quinoa in coconut milk instead of water
2. Heat the pineapple and red pepper over medium heat on a skillet
3. Once prepared, mix the quinoa with the pineapple and pepper
4. Fill the zucchini "bowls" with the mixture. Enjoy!
Healthier Philadelphia Roll
- 1 medium zucchini (prepared as described above)
- 1/4 cup quinoa (or brown rice)
- 3 tbsp low fat plain cream cheese
- 2 oz smoked salmon
1. Cook the quinoa
2. Once it's cooked, mix the cream cheese into it.
3. Cut the salmon into strips, and add it to the quinoa mixture.
4. Fill the zucchini "bowls" with the mixture. Enjoy!
There are so many other combinations that you can create! So mess around with the recipe, and come up with something marvelous!
Live in health,
:)
At the end of the post, I'll list other possibilities to this recipe - including more Sushi-esque alternatives.
- 1 zucchini
- 1/4 cup uncooked quinoa
- 3 tbsp hummus
- 1/8 cup beans
To Do:
1. Prepare the quinoa.
2.Cut the zucchini into 1-1/2 inch rounds.
3. Hollow out the zucchini rounds - making little bowl-like things. Do your best not to break through the bottom, otherwise your fillings will fall right through!
4. Once the quinoa is ready, add hummus and beans into it. Mix it all together.
5. Fill the mini zucchini bowls with the quinoa mixture.
6. VOILA! Zucchini rolls!
Nutritionalzzz:
264 calories
13 g fat (mainly from the hummus)
36 g carbs (mainly fibre from the hummus and beans, and whole grains from the quinoa)
8 g of protein
Alternativezzz: Other ingredient combinations:
Healthier California Roll
- 1 medium zucchini (prepared as described above)
- 1/4 cup brown rice (or quinoa)
- 30 g ripe avocado
- 1/4 cucumber, diced
- a few strips of imitation crab meat
1. Cook the rice
2. Mash the avocado, and cut the crab meat
3. Mix the mashed avocado, diced cucumber, and diced crab meat into the prepared brown rice.
4. Fill the zucchini "bowls" with the mixture. Enjoy!
Tropical Delight
- 1 medium zucchini (prepared as described above)
- 1/4 cup quinoa (or brown rice)
- 2 rings of canned pineapple, diced
- 1/2 cup coconut milk
- 1/4 sweet red bell pepper, diced
1. Cook the quinoa in coconut milk instead of water
2. Heat the pineapple and red pepper over medium heat on a skillet
3. Once prepared, mix the quinoa with the pineapple and pepper
4. Fill the zucchini "bowls" with the mixture. Enjoy!
Healthier Philadelphia Roll
- 1 medium zucchini (prepared as described above)
- 1/4 cup quinoa (or brown rice)
- 3 tbsp low fat plain cream cheese
- 2 oz smoked salmon
1. Cook the quinoa
2. Once it's cooked, mix the cream cheese into it.
3. Cut the salmon into strips, and add it to the quinoa mixture.
4. Fill the zucchini "bowls" with the mixture. Enjoy!
There are so many other combinations that you can create! So mess around with the recipe, and come up with something marvelous!
Live in health,
:)
Protein-Packed Burger!
I've recently become intrigued in meatless burgers. There are so many healthy modifications to make to Western society's favourite food. I've seen a lot of recipes for quinoa burgers and black bean burgers. I thought I'd try my hand at a meatless burger, so I created the fibre- and protein-rich lentil burger! Let's just say - DELISH (and healthy, obv).
Here's what you're gonna need (makes 1 patty):
- 1/3 cup lentils
- 1 medium egg
- black pepper
- cayenne pepper
- parsley
- other spices of your choice
- cooking spray
Here's what you gotta do:
1. In a food processor (or the good ol' Magic Bullet!), pulse together all the ingredients
2. Once thick, scoop it all outta the processor.
3. Mould it into a patty shape with your hands.
4. Spray a pan, and heat it up on medium-high heat
5. Carefully put the patty on the pan. Cook until the bottom is browned, then flip and cook until the other side is browned.
* It may take a bit longer for the inside to cook through, so just keep flipping until the inside is heated through.
6. Once cooked, treat it like a burger!
I didn't have any buns (since I don't eat burgers), so I just ate mine as it was with a fork and knife. I topped it with organic hummus and mustard (my fave!), and roasted some veggies on the side.
And there you have it! A healthy, low fat, protein packed, and fibre rich burger! Who woulda thunk it?!
Nutrition Stuffz (burger without toppings and side veggies):
114 calories
5 g fat (from the egg)
9 g carbs (2g fibre, 7g net carbs)
10 g protein
Compare that to President Choice Blue Menu Thick & Juicy Lean Beef Burgers**:
210 calories
14g fat (5g saturated fat... ew. And these are the "lean" burgers)
1g carbs (0 fibre)
21g protein
** These facts came from: http://tinyurl.com/7m5pc5e
So next time you want a burger, try this recipe out! It's delicious and healthy! And if you're a legume-lover (like myself), try this recipe with different beans! Each one will give you a slightly different taste with great nutrition!
Happy eating!
:)
- 1/3 cup lentils
- 1 medium egg
- black pepper
- cayenne pepper
- parsley
- other spices of your choice
- cooking spray
Here's what you gotta do:
1. In a food processor (or the good ol' Magic Bullet!), pulse together all the ingredients
2. Once thick, scoop it all outta the processor.
3. Mould it into a patty shape with your hands.
4. Spray a pan, and heat it up on medium-high heat
5. Carefully put the patty on the pan. Cook until the bottom is browned, then flip and cook until the other side is browned.
* It may take a bit longer for the inside to cook through, so just keep flipping until the inside is heated through.
6. Once cooked, treat it like a burger!
I didn't have any buns (since I don't eat burgers), so I just ate mine as it was with a fork and knife. I topped it with organic hummus and mustard (my fave!), and roasted some veggies on the side.
And there you have it! A healthy, low fat, protein packed, and fibre rich burger! Who woulda thunk it?!
Nutrition Stuffz (burger without toppings and side veggies):
114 calories
5 g fat (from the egg)
9 g carbs (2g fibre, 7g net carbs)
10 g protein
Compare that to President Choice Blue Menu Thick & Juicy Lean Beef Burgers**:
210 calories
14g fat (5g saturated fat... ew. And these are the "lean" burgers)
1g carbs (0 fibre)
21g protein
** These facts came from: http://tinyurl.com/7m5pc5e
So next time you want a burger, try this recipe out! It's delicious and healthy! And if you're a legume-lover (like myself), try this recipe with different beans! Each one will give you a slightly different taste with great nutrition!
Happy eating!
:)
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