Healthy Simple Vegetarian Lunch… Veggies and Za’atar Yogurt Dip,and a Rest Day

Today I made a quick easy lunch because I had to work in the morning, and have to work again tonight. So quick, healthy, and easy is the name of the game for today’s food.

I just got done with a two day Muay Thai seminar. I am giving my body a rest day. Normally I would do my run and weight lifting workout today.

So today’s lunch was cut up veggies (radishes, sweet peppers), boiled eggs, dates and a 1/2 cup of yogurt with Za’atar mixed in.

Za’atar Yogurt Dip

Ingredients:

  1. 1/2 cup plain yogurt
  2. 1 tsp of Za’atar seasoning/herbs
  3. Salt to taste

Directions:

Mix all ingredients together in a bowl.

Stats for Yogurt Dip

Calories 75, Fat 4 g, Fiber 0 g, Carbs 5.7 g, Sodium 56.3 mg, Protein 4.3g

Stats total meal

Calories 328, Fat 14.7 g, Fiber 4 g, Carbs 32.5 g, Sodium 180.8 mg,
Protein 18.4 g

Over all I am feeling great. I have not had a D.O.M.s hit at all. I am a little tired. I can feel the fatigue in my muscles but not a lot of pain.

I am thinking this is great. I loved the seminar, and learned so much.

Thanks for reading, and I will be back to my regularly scheduled program soon. Keep being awesome, and keep working to be the best you that you can be.

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Healthy Vegan Snack… Sweet and Spicy Tropical Salad

I wanted a sweet and spicy snack so I “made” this. Made is such a grand word for what I did. I cut up some fruit and put it together added spice, and coconut and ate it. But made it I did. It is beautiful and so very tasty as well. You eat with your eyes first so it if is beautiful, it is more appetizing.


Sweet and Spicy Tropical Salad
Yield 1 serving

Ingredients:

  1. 1 mango diced ( about 2 cups)
  2. 1 dragon fruit diced ( about 2 cups)
  3. 2 tbs desiccated unsweetened coconut
  4. Cayenne Pepper to taste

Directions:

Cut fruit, add to bowl, add cayenne to mango, add unsweetened coconut. Mix and serve.

Calories/Stats

Calories 374, Fat 10.6 g, Fiber 13.7 g, Carbs 71.2 g, Sodium 9.1 mg,
Protein 6.1 g

Thank you for reading. If you get a chance to try it let me know. Be good to yourself, and always strive to make yourself a better you.

Knowing when to give your body a break…Cooking for 200, 14 thousand steps

This week I am cooking for 200 people, setting up, and breaking down. Today was the first day. I also teach kids about food, and where the food is coming from for about 4 hours. I worked 8 hours, and am exhausted.

The pictures are some of the things I made today. Pico De Gallo, and a flank steak with chimicurri sauce.

Flank Steak with Chimichurri sauce

Yield 4 people

Chimichurri sauce

  1. ¼ cup parsley
  2. 3 tbs red wine vinegar 
  3. 4 large garlic cloves 
  4. 2 tablespoons oregano leaves
  5. 2 teaspoons crushed red pepper
  6. Kosher salt and pepper to taste
  7. ½ cup extra virgin olive oil

Directions:

  1. In a blender add parsley, garlic, oregano, red pepper, and vinegar, pulse till just chopped, drissle in olive oil. Make ahead 2 days, Marinate steak over night

Flank Steak

  1. 1 ½ lbs of flank steak – 6 lbs

Pico De Gallo

Yield 4 big bowls

Ingredients:

  1. 20 fresh tomatoes diced
  2. 10 onions diced
  3. 4 jalapenos diced
  4. 4 avocados diced
  5. 3 limes
  6. 1 bunch of cilantro
  7. Salt and pepper to taste

Directions:

  1. Chop all produce, place in a bowl, squeeze lime, and add salt and pepper to taste

I thought about going to the gym and running, but I am tired and my body is saying rest. I have 3 more days of organizing, cooking, serving, and teaching.

This post is to say. No workout today, I will have Muay Thai and Kali for Tuesday and Thursday.

On a positive note. I got 14,000 steps in an 6 miles. =)

I will be back to my regularly scheduled program next week. Thanks for reading. Have a great day, be kind to yourself, and love everyone.

Healthy Vegetarian Quinoa, Cheddar, and Jalapeno Stuffed Portobello Mushrooms

I am amazed at what my kids will eat. I like to cook mostly vegetarian meals, because that is what my body likes. I have noticed I have greater output, and less tummy troubles when I eat vegetarian and add lean meats, like fish, chicken, and eggs once in a while.

My baby girl… I call her baby girl but she is now 9 years old and not so much a baby any more. She wanted stuffed mushrooms, so I obliged. I decided to do a stuffed portobello. I wanted to stuff it with something that was not all starch and bread related. So I made a quinoa, cheddar, and jalapeno stuffed portobello mushroom.

I am happy to say the kiddos ate it up. They loved it, and so did the husband. It is family approved. It is vegetarian, high in protein, high in fiber, and it can be gluten free if you omit the bread crumbs on the top.

Recipe: Quinoa, Cheddar, and Jalapeno Stuffed Portobello Mushrooms

Yield 4 servings

Ingredients:

Pre-heat oven to 425 degrees F or 218 degrees Celsius

  1. 1 cup (210 grams) of quinoa ( cooked makes about 3 cups of cooked quinoa, each person will get about 3/4 cup of quinoa)
  2. 1/3 (30 grams) cup jalapeno de-seeded and chopped (of course adjust if you don’t like spicy)
  3. 1 cup (45 grams) shredded mild cheddar cheese
  4. Salt and Pepper to taste
  5. 2 tablespoons of olive oil
  6. 1 teaspoon granulated garlic
  7. 1/3 (45 grams) cup pine nuts toasted
  8. 1 tsp of butter
  9. 1/3 (46 grams) cup panko bread crumbs

Directions:

  1. Cook quinoa per directions on package.
  2. Stem and remove the gills of the portobello mushroom.
  3. In a small bowl mix olive oil, garlic powder, salt and pepper.
  4. Brush the portobello mushrooms inside and out with oil mixture
  5. Bake in oven for 10 minutes and remove from oven
  6. Take cooked quinoa in a bowl, add cheese, toasted pine nuts, and jalapenos, salt and pepper to taste.
  7. Stuff the mushrooms with mixture.
  8. Cut softened butter into crumb mixture add a pinch of salt and pepper ( you can add some other spices like oregano, cilantro, garlic, etc, if you prefer. But for this I just went with butter, salt and pepper.)
  9. Sprinkle crumbs on top of mushrooms
  10. Bake for another 15 minutes, then serve.

Calories/Stats for 1 serving

Calories 512, Fat 25.1 g, Fiber 7.1 g, Carbs 50.2 g, Sodium 399.2 mg,
Protein 19.2 g

I hope you like this recipe as much as my family did. If you get a chance to try this let me know what you think. Thanks for reading.

Healthy Breakfast… Wholesome Whole Food Pancake with Berries

So today I made pancakes. Well I made two types of pancakes. Ones for my kiddos. I will link to the recipe that I use for pancakes. Pancakes I make for my kiddos.

Then I made a protein packed pancake that does not have added sugar, till I added a little bit of local honey.

These were so good. Usually protein pancakes tend to be a little dense and these look like they will be but they are not. Pssstt… the secret is the baking powder.

I ground up rolled oats in my blender to make my own oatmeal flour.

The only sugars in this are natural sugars. Yay for whole foods.

Recipe: Wholesome Whole Food Pancake with Berries
(yields 2.5 servings, or about 2 pancakes per person)

Ingredients:

  1. 2 bananas smashed
  2. 1.5 cups of rolled oats, that you blend in your blender to make a flour
  3. 2 eggs
  4. 1/4 tsp of salt
  5. 2 tsp of baking powder
  6. Berries that you like, or other fruit
  7. Honey to taste
  8. 1 tsp of vanilla
  9. 1/2 tsp of cinnamon
  10. 1 cup or 140 grams of berries

Directions:

  1. Grind up the the oats, pour into a big bowl, add salt and baking powder.
  2. On the side of the bowl smash the two peeled bananas till they are are about 95% smashed.
  3. Add two eggs, vanilla, and cinnamon. Mix it all together.
  4. In a hot pan, use a pan spray, and add some batter to the pan. You will have to spread this out on your own. It will be thick and want to stay in one clump. The more you spread out, the faster it will cook. Cook till the inside of the pancake is just finished.
  5. Cut up and wash fruit you want to add to your pancakes.
  6. Stack some pancakes, add fruit, and drizzle with honey.

Calories/Stats: This is for one serving with the mixed berries added, but not the honey
Calories 363, Fat 7.7 g, Fiber 8.7 g, Carbs 63.5 g, Salt 275.3 mg, Protein 11.6 g

Got a little artsy with my photo. I am not a photographer so yeah. The sunlight through the fruit and honey was pretty.

If you have read this far, thanks for reading. I hope you have a fantastic week, and keep up making good changes for you and your family.

Healthy Breakfast…Quinoa, Apples, Pecans, and Honey Bowl

Although I ate this for lunch, this is a great breakfast, lunch or dinner. This is an incredibly healthy, hearty and tasty meal.

Breakfast is my favorite meal of the day. This one is just what I wanted today. If you are gluten free, vegetarian, or just trying to eat a little better for yourself. Try this out. You can make it vegan by omitting the honey. I would add another sweetener like stevia if you do though.

Quinoa, Apples, Pecans, and Honey Bowl

(serving size 1 serving – you can easily scale up and make more)

Ingredients:

  • 1 whole granny smith apple ~ 200 g diced washed with skin
  • 1/2 cup of uncooked quinoa, or 200 g cooked quinoa
  • 12 g honey local
  • 15 g pecan raw
  • 3.5 oz of almond milk
  • 1 tsp of vanilla
  • 1 tsp of cinnamon plus a little more for finishing
  • pinch of salt to taste
  • 1 cup or 8 oz water

Directions:

Follow directions on package. I took 1/2 cup of quinoa and added 1 cup of water. Bring it to a rolling boil, then reduce heat and cook for about 15 minutes or till cooked. I cooked the quinoa with 1 tsp cinnamon and 1 tsp vanilla in the water.

Then added the fresh/raw diced apple, raw pecans, honey, pinch of salt, sprinkle of cinnamon, and milk to the bowl. Mix together and enjoy

Stats for this meal:

Calories 557, Fat 16.1 g, Fiber 13.4 g, Carbs 95.7 g, Sodium 266.9 mg,
Protein 11.8 g

Healthy Lunch…Coconut Sticky Rice and Cayenne Shrimp

One of my favorite things is coconut sticky rice. It is a wonderful dish most of the time a dessert from Thailand. However, today I wanted it for lunch.

I am an adult I can do what I want. Hussshhh! So dessert for lunch is what it was today.

I made this in a quicker easier way, not the traditional way it is made in Thailand, or at your local Thai restaurant. This is a quicker, more loose dish, much more like a rice pudding.

This recipe is gluten free, nut free (coconuts are not nuts, technically its a drupe, or stone fruit), and vegan.

This is my simplified quicker version of this dish. There is a more authentic way to make this but this took me 20 to 30 minutes including rice cooking time.


Coconut Sticky Rice with Mango, Kiwi, and Pineapple

yield: 1 serving

time: 20 -30 minutes including cooking time for rice

Ingredients

  1. 240 g or about 8 oz Cooked sticky rice
  2. 80 g or 1/3 cup coconut milk canned
  3. 16 g or 1 tbs of honey
  4. 1 whole or 171 g mango
  5. 1 whole or 66 g kiwi
  6. 117 g or 1 cup of pineapple
  7. pinch of salt to taste
  8. Desiccated coconut for garnish

Directions

  1. Cook rice to instructions
  2. Dice the mango, kiwi, and pineapple.
  3. Mix the rice with coconut milk and honey. Add diced fruit on top, top with desiccated coconut.

Stats for the recipe as written:

Calories 644, Fat 18.4 g, Fiber 8.7 g, Carbs 117.5 g, Sodium 30.7 mg,
Protein 8.7 g


For the shrimp its really simple. No I mean really simple and really good.


Cayenne Shrimp

Yeild: 1 serving

Time: 5 minutes

Ingredients

  1. 6 Shrimp with tail on
  2. 1 tsp olive oil or butter
  3. Sprinkle cayenne (to taste)
  4. Salt to taste
  5. Green onion

Directions

  1. Heat up the pan and add fat for
  2. Cook shrimp about 3 minutes total, 1 minute on one side and flip.
  3. Sprinkle with cayenne, and salt
  4. Serve sprinkle on green onion.

Stats for the recipe

Calories 111, Fat 5.5 g, Fiber 0 g, Carbs 1 g, Sodium 535 mg, protein 13 g


That is all… I hope you get a chance to try it. Perhaps be a little crazy like me and have dessert for lunch. Or just have it for dessert. =) Thank you for reading and have a great day!