Here is a short quick post of a lunch I made that is so tasty. I took a page from an old well known sandwich. The cucumber and cream cheese tea sandwiches. But I wanted more veggies and substance to my sandwich.
This is a, healthy, low fat, low sodium, vegetarian meal, and can be made gluten free with gluten free wraps.
I added Salami to H’s wraps and so it can be made non vegetarian if you choose as well.
Yield 2 sandwiches
1 wrap of your choosing ( I used Sun Dried Tomato Basil wraps)
1 carrot shaved (using a peeler)
1/2 cucumber sliced
1/2 bell pepper sliced into strips
2 tbs of cream cheese
pickled onions to taste
3 Small leaves romaine lettuce
lay out the wrap, spread the cream cheese in a line on the wrap.
shingle the cucumbers on the cream cheese
add the rest of the veggies
spread a small amount of cream cheese on the end of the wrap where it will overlap and touch the outer part of the wrap, and will stay shut.
cut in half and enjoy
Stats:this is for one wrap without any cold cuts
Calories 341, Fat 11.6 g, Fiber 4 g, Carbs 49.5 g, Sodium 1016.5 mg, Protein 7.8 g
Today’s lunch was great. It was deeply satisfying and refreshing. I hope you get a chance to try this out. I enjoyed it, H enjoyed it, and my kids who ate some of mine enjoyed the sandwich.
As always thanks for reading. If you liked it, hit the like button, please subscribe, and if you get a chance to try it please let me know in a comment. Or just comment if you like.
Don’t Photo Edit, Just Go Get It. Reach for your goals!
Don’t know what to call this meal other than a protein bowl.
So I had a bell pepper I needed to use, some ground turkey that need to be used, and I could not find riced cauliflower at my local store. Some of our shipping is being affected by Covid-19. I am not complaining. I am just stating the facts here in the part of the U.S.A. I live in.
I did not want to risk exposure by going to many different stores just to find it. So I had a wild hair, a idea that was tickling the back of my mind. I can’t find riced cauliflower, what if I take frozen cauliflower and put it in my blender. Can I get it to a riced consistency then? What will happen if I try it? At worst it is a weird texture but we can still eat it. What the heck.
So I did just that. I stuck two 12 oz bags of cauliflower in my blender and hit pulse. It was really loud and when I first opened the lid I thought well we have shaved cauliflower. It looked a lot like shaved ice on top of the blender. I chalked it up to a learning experience and continued on with the meal. After all I had to get dinner on the table.
I even poured it out on the cooked meat and it still looked like shaved cauliflower. But when I stirred it in to my surprise there it was it looked like riced cauliflower. It was a success. Yay!
So now if you cannot find riced cauliflower, you can buy frozen and pulse it in the blender it yourself. Buying pre-riced is more expensive than just buying frozen cauliflower.
I have also tried it the traditional way with fresh cauliflower and a box grater. That was not as fun, messy (it got everywhere), and not nearly as fast.
Enough of the gabbing here is the recipe. Full of protein, light on carbs, and light on fat.
Riced Cauliflower Protein Bowl
yield 4 servings
1 bag of frozen cauliflower- riced in blender
1 lbs of ground turkey
1 to 2 yellow or any colored bell pepper- chopped
1 onion chopped
Salt and pepper
Vidalia Onion bulbs caramelized
Multi colored quinoa – cooked per instructions on package
1 clove of garlic, or 2 tsp of granulated garlic
Get your quinoa started cooking. I add the onion top (the part you throw away) to the pot to add some flavor.
Saute chopped onion, pepper, garlic. After they are softened add ground turkey.
Using the blender or a food processor, rice your frozen cauliflower. Add that to your cooked meat mixture. Saute till your cauliflower is cooked. Frozen cauliflower is par cooked so you just need to make sure everything is heated through.
Add salt and pepper to taste.
Caramelize onion bulbs
Plate up, quinoa on bottom, meat mixture, garnish, and then I top with some hot sauce you prefer. I like Sriracha. But use what you like.
I hope you like this. It has been a while since I put up a recipe post. I have been super busy. But during this time of pandemic, sometimes we have to figure out how to work around what we normally use.
This was a happy successful fix. I told my family when I was making this that dinner might be weird, but it would be food. It worked out great.
Not to mention it is healthy, low in fat, and full of protein.
Of course thanks for reading, and let me know what you think in a comment, and if you like to keep reading about my adventures and the food I make please subscribe. Have a great day!
While I can get the produce I will keep trying to get produce. My family and I love it. Yup you read that right. My kids both, 10, and 11 years old love this wrap. They love the veggies I give them, and will eat it.
I know I am lucky, but it is partially well mostly not luck. I have feed them veggies since they were little and only asked them to try them out. Saying, “I know that you may not like them. Not everyone likes everything, but at least try them out and see.” This got them to be willing to try, even if they don’t like them. =)
But that is beside the point of this blog post. If you are here for the tip here it is:
Freeze berries that are about to go off. For instance, these strawberries.
They were not the best looking, I washed them placed them in a ziploc bag laid them flat and then put them in the freezer. It will stop the aging process and then you can use them in baked goods, or even frozen beverages. Like a smoothie, or even adult ones like a margarita. I don’t drink but I have many friends that do. =)
Bananas we as a family prefer our bananas with slightly green tops to them, so when they get to the very brown spotty stage no one will eat them. I peel them and freeze them so that we can use them in banana muffins, bread, protein drinks and smoothies.
You can of course do this with other fruits, like apples, other berries, and veggies.
Potatoes you can dice them up, par boil them and then freeze them. Then use them in a soup, side dish mashed potatoes, or morning hash.
Enough of that prattling on, here is what I did for the egg sandwich wrap.
This is an easy very minimal cooking lunch/breakfast type of meal. Full of protein, fiber, some fat, and great raw nutrients.
Can be gluten free, depending on the wrap you use
Egg Veggie Wrap
2 eggs scrambled, I often do it with egg whites
Slice up any vegetable you like, I used, cucumber, bell peppers, spinach, red onion, tomato
Jarred jalapeno, this gives a little salty spicy flavor burst.
Jalapeno Jack cheese (this is optional but is a great way to add a little more fat to the meal)
A wrap of some sort. Tortilla, or this was a sun dried tomato wrap (I found them in the tortilla section of my local store)
cook the eggs in a scramble, when eggs are done place cheese over them to let it melt.
place wrap down, add egg, veggies, jalapeno
fold over sides of wrap, tuck up bottom of wrap (or edge closest to your torso), and roll over.
Calories 508, Fat 23.8 g, Fiber 5.5 g, Carbs 48.2 g, Sodium 990 mg, Protein 29.9 g
That is all she wrote folks. I hope this helps you come up with some healthy meal ideas. I hope the tips help you when dealing with product that might be going bad soon. Keep working to make yourself better. Keep trying to eat well and treat your body right.
During this pandemic, you can stay away from the highly processed food, with some tips and tricks to help you along the way.
Thanks for reading. Have a great day, and be kind to yourselves and others. This is a time of upheaval, and turmoil.
If you are new to my blog. I am a Chef. I have both a culinary and baking and pastry degree. I am on a fitness journey that I will be on for the rest of my life.
I like to cook, and like any chef I like to eat. Now I try to eat with the thought of fueling my body for my fitness journey. We truely are an amazing bio machine and we need good foods to fuel it.
I train Martial Arts 5 to 6 days a week for upwards of 10 hours a week total. So to support that I need to eat well. Now do I always eat well? Do I always pass up that cupcake. Heck no! But I do try to make good decisions.
Enough rambling so here is what I made. A chimichurri burrito bowl. This bowl is full of protein, gluten free, dairy free, low fat, contains lots of veggies, slow digesting carbs, and most importantly has lots of flavor.
I took a short cut and got chicken that was pre marinated at the grocery store, but I regularly make chimichurri sauce on my own and will include that in this recipe.
Chimichurri Burrito Bowl
Yield: 5 servings for lunch
3 bell peppers that I charred on the gas stove, and placing them in a bowl with plastic wrap to steam
1 jalapeno that I charred on the gas, and placing them in a bowl with plastic wrap to steam
1 onion that I charred on the gas stove, and placing them in a bowl with plastic wrap to steam
1.5 lbs of chicken marinated in chimichurri
3.75 cups of brown rice cooked
10 tablespoons of black beans
5 tablespoons of salsa – Optional
5 pinches of cilantro – Optional
salt and pepper to taste
granulated garlic to taste
Cook brown rice to directions on package
Char your veggies over a BBQ or on a gas stove. Place them in a bowl with plastic wrap to steam them.
Cook your chicken marinated in chimichurri
Chop up veggies, and lightly sautee them in a pan, adding pepper, salt, and granulated garlic to taste
Heat up canned black beans, drained
Add 3/4 cup/ 112g of brown rice to bowl, add 1 cup/130 g of chicken to each bowl, add 1 cup/148 g of veggies to bowl, add 2 tablespoons/52g of black beans, add 1 tablespoons/32 g of salsa.
1/2 cup olive oil
2 tablespoons red wine vinegar
1/2 cup finely chopped parsley
3-4 cloves garlic , finely chopped or minced
2 small red chilies , or 1 red chili, deseeded and finely chopped (about 1 tablespoon finely chopped chili)
3/4 teaspoon dried oregano
1 level teaspoon coarse salt
pepper , to taste (about 1/2 teaspoon)
Mix all ingredients together. Let sit for at least a few minutes. Letting it sit for 2 hours before use is much better. Marinate meat over night, reserve some for topping.
Nutritional Stats: Calories 555, Fat 8.7 g, Fiber 11.7 g, Carbs 65.1 g, Sodium 1553.5 mg, Protein 45.8 g
I hope you get a chance to try this recipe. You can reduce the sodium if you are concerned by omitting the salsa, and taking some of the salt out of the chimichurri sauce.
It was/is delicious and easy to make. It took about 40 minutes to prep for a whole week of lunches.
Try it out. Thank you for reading, if you liked this please let me know and feel free to share.
I don’t have a lot of time, so meal preps that don’t take long to do are a must for me. This one was fast, simple, and is delicious to boot. I prepped this past Sunday for this week. It took me 30 minutes. That is fantastic in my book.
I made this for my husband and I for our lunches for the week. I took a short cut and got frozen veggies to help me prep. I also used pre-made bulgogi sauce.
This is low in fat, has good carbs, and great fiber, lean protein.
All you have to do is cook up some rice, saute up some ground turkey, add the sauce, spiced, and steam up some broccoli. I added some green onions, sriracha sauce, and kimchi but that is all optional. See easy peasy.. I will of course add more information below and a full recipe with nutritional stats.
Turkey Bulgogi Lunch
1 lb ground turkey
frozen stir fry veggies
1 tsp ground ginger or to taste
1 tsp ground garlic or to taste
salt and pepper to taste
1 tbs oil
Bulgogi sauce Optional
Cook rice according to directions on package
Heat pan with oil, saute ground turkey, add spices and salt. Once meat is cooked add frozen stir fry veggies, and bulgogi sauce. Cook on medium for about 5 to 10 minutes.
Add 3/4 of cup of rice on one side of the container, 3/4 cup of bulgogi meat mixture next to rice, add 1 cup of broccoli.
Top wit green onions, sprinkle Sriracha, add kimchi and enjoy
Calories 633, Fat 26.2 g, Fiber 5.6 g, Carbs 64.2 g, Sodium 798.8 mg, Protein 34.9 g
I hope you get a chance to try this out. The meat is fantastic without the sauce if you want to omit that part. Let me know what you think.
Thanks for reading, and keep working to be the best that you can be.
I am half Japanese and I tend to have cravings that sometimes are hard to fulfill. Sometimes it is just a lot of extra work to form them into balls. So I just made it into a bowl.
I would normally add seaweed to it, but I ran out. I know… I know… I am going to loose my Asian card cause I don’t have seaweed in my house.
So when I don’t have time between my job, and dealing with my kids, and the rest of the household chores I just made it in to a bowl.
In Japan there is a thing that is famous around the world. Used for lunch boxes all over the country. I remember getting them in my lunch box and I would get so excited. Onigiri! Onigiri is what we call rice balls. There are many kinds of onigiri with many kinds of fillings. I love many of these flavors/combos, Umeboshi (pickled plumb, a favorite of mine), Tuna Mayo, kombu (simmered seaweed), shrimp, just to name a few. Another one of my favorite is spicy salmon mayo or Shake Mayo (pronounced sha kay mah yo).
Today I made a spicy salmon mayo onigiri bowl.
I really recommend you try it if you can. Luckily it is super easy. I added other fresh veggies to it cause I wanted some more veggies.
Spicy Salmon Mayo Onigiri Bowl
1 cup of cooked rice
1/2 cup shredded raw carrots
1/2 cup of sliced mushrooms raw
1 green onion sliced raw
2 radishes sliced raw
2.5 oz of salmon in a pouch/can
1 tbs of mayo
Sriracha to taste
salt and pepper to taste
seaweed (optional but so tasty)
Cook rice to direction on package
Mix together salmon, mayo, sriracha, salt and pepper.
Add salmon mixture to rice, add veggies to rice, and enjoy.
(alternate toppings to add, seaweed, sesame seeds, umeboshi)
Stats for the lunch: Calories 401, Fat 12.9 g, Fiber 3.4 g, Carbs 51.5 g, Sodium 536.3 mg, Protein 17.9 g
The salmon mixture is what you may find in a spicy salmon mayo onigiri. I just put it on the outside, because I don’t have time to mold the rice into balls. But you know what it tastes phenomenal and looks beautiful to boot. Is it in the cute shape of a rice ball with seaweed? Nope but it is just as good.
Its also healthy, full of fresh veggies, low in fat, full of protein, and oh so tasty.
Like I said I would have added seaweed, but I did not have any.
I love this kind of lunch. I thought you all might. So I thought I would share it with you. I hope you get a chance to try this. Let me know what you think. Thanks for reading this.
I had an early morning. I woke at 4:30 am, and had a fru fru coffee, but forgot to eat breakfast. So I was pretty hungry getting home.
I decided to make a poke bowl for lunch. I took a short cut and bought pre poached shrimp from the super market. I had rice cooked from dinner last night. Chopped up some veggies, shredded a carrot, and made a simple sriracha mayo.
It turned out fantastic. It was so delicious, and I only used half of the sauce mixtures. This is a great lunch with a rainbow of colors and flavors. This dish has lots of vitamins, gluten free, and great source of protein.
I have noticed the poke bowl has become a thing. At least in America. However, this is something I would eat normally. I have also done this with just some eggs, or egg whites.
1 1/2 cup of cooked rice.
1 carrot shredded
1/3 of a cucumber sliced
1 green onion sliced on a bias
5 poached shrimp or about 3 oz
1/2 cup of sweet peppers sliced
1 cup of spinach
Directions:Makes 1 serving
Cook the rice per instructions on the package
Shred one carrot
Slice up 1/3 of a cucumber
Cut up 1 green onion, and sweet peppers
Add spinach to rice in bowl, add all other veggies.
Poaching shrimp – Clean and de-vein shrimp, in a pot of boiling water add salt enough so that you can taste the salt and it tastes like the ocean. Add shrimp and cook for about 2 to 3 minutes depending on size of your shrimp. Transfer to an ice bath to stop cooking.
Place shrimp on your veggies.
Ingredients Directions Sauce: Makes 2 servings
1 tbs of mayo
1 tbs of sriracha ( go less if you like less spicy)
2 tsp of lemon juice
mix all above together and top on the poke bowl.
Stats just for rice veggies and shrimp
Calories 500, Fat 6.8 g, Fiber 5.3 g, Carbs 85.9 g, Sodium 1515.5 mg, Protein 27.6 g
I hope you all get a chance to try this. It is delicious. You can opt not to use the mayo, and just put some wasabi and soy sauce on it. That would be delicious too. You can also make this vegan by removing the shrimp and mayo.
Let me know what you think. Thank you for reading this. As always keep working to be the best you that you can be. My respects to you and yours.
Yup I did it. I made pumpkin pie flavored protein pancakes this morning. I have 2.5 to 3 hours of training to do today. So I needed a good breakfast that stuck with me. The best part is it was delicious.
This is both light and full of protein so that it will take longer to digest. Its so good, and my husband and kiddos said that the topping tastes like pumpkin pie.
I added whipped cream to my waffle, and made a pumpkin pie puree topping.
Pumpkin Pie Protein Waffles
IngredientsBatter: (yield 7 servings)
2 cups Birch Benders Protein Pancakes
1/2 cup organic pumpkin puree
2 tbl veggie oil
1 tsp of cinnamon
1/2 tsp of pumpkin pie spice
1 1/2 cup of water
IngredientsPumpkin Pie Topping: (yield 4 servings)
1 cup pumpkin puree
cinnamon to taste
pumpkin pie spice to taste
2 tbs maple syrup
Mix 2 cups of Birch Benders mix, with oil, water, egg and pumpkin puree.
Heat up your waffle iron, spray with pan spray
Fill the waffle iron with 1/2 cup of mix
Cook till done
Directions for topping:
Mix together 1 cup of pumpkin puree, the spices, and the maple syrup.
Stats: For 1 waffle the recipe made 7 waffles.
155 calories, 5.4 g Fat, 1.14 g fiber, 16.28 g carbs, 183.71 mg salt, 10.3 g protein
Stats: For 1 servings topping
46 calories, 0 g fat, 2 g fiber, 11.7 g carbs, 3.4 mg sodium, 0.5 g protein
These were so tasty, low in fat, vegetarian, and very low in sugar.
I hope you get a chance to try these. It was a hit with the kiddos and husband. Let me know what you think if you get a chance to. I loved them. Thank you for reading, and keep trying to be the best you can be. My respects to you and your family.
This is a simple breakfast. Its something that I do often. I waffled over if I should post it because it is so simple. But it is delicious vegetarian, full of protein, nutrients, and vegetarian. Which my body seems to run better on anyway. =)
It took about 15 minutes all in all to make.
So simple as it is here you go:
4 egg whites
1 cup of portabella mushrooms sliced.
1 cup of sweet peppers sliced
1 green onion sliced
2 Morning Star Farms veggie sausages
1 tsp of olive oil
Follow the package details on sausages.
Saute lower half of green onion, and mushrooms, add the sweet peppers.
Move the veggies to the side, add egg whites and scramble.
Serve up warm and enjoy.
Stats: Calories 244, Fat 8.4 g, Fiber 6.7 g, Carbs 18 g, Sodium 527.7 mg, Protein 27.2 g
I hope you get a chance to try this delicious and healthy breakfast. I added a plain bagel to get some carbs in. Let me know what you think.
Another smoothie day. It is going to be to cold for smoothies soon, so I have to get my smoothie on. I decided to make another smoothie bowl for lunch.
This is gluten free, uses natural sugars, dairy free, vegan, healthy/full of vitamins, and so yummy.
I wanted to get some protein in there. So I added the PB2 Chocolate. It is a chocolate peanut butter powder. It is great on waffles, in waffles, on toast, in smoothies, in shakes, on smoothie bowls. You get the picture I am sure.
2 cups of frozen fruit
1 frozen banana
1/2 cup almond milk
2 cups of water
2 tbs of PB2 Chocolate Peanut Butter powder
1/2 tbs honey
Pinch of Slivered almonds
Blend the frozen fruit till you have tiny pieces, almost looks like rice
Add liquid and blend till smooth
Add toppings and enjoy
Calories 371, Fat 19.2 g, Fiber 14.4 g, Carbs 73.7 g, Sodium 161.5 mg, Protein 11.1 g
Thank you again for reading. I hope you get a chance to try this.