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)
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
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
I often meal prep just for our lunches. I make our breakfasts and Dinners a la minute. This is a fancy schmancy way of saying, prepared to order, or not made in advance. (Gotta use my fancy degree for something. =) ) I just meal prep our lunches. Lunches are the hardest meals to get in, and I will often just not eat if I am to busy. So here is a lunch I prepped for this week, for me and my husband.
This weeks lunch is gluten free, nut free, but has animal protein and dairy.
If you have never had spaghetti squash before you are in for a treat. The flesh is mild in flavor, but pulls apart in strings, much like spaghetti. I am guessing that is where the name comes from. (said tongue in cheek =) )
Everything in this recipe is roasted. Also people season your food! I get a lot of my friends saying oh I don’t like X, or I don’t like Y. Then I get a hold of them, cook for them, and their tune changes. Why you might ask?… 99% of the time people don’t know how to season their food, and don’t know how to prepare their food. Eat well, eat healthy, and make your pallet happy as well as your body.
Enough talking/writing on to the recipe.
Spaghetti Squash and Chicken Not Pasta (yeild – 6 portions, or 3 meals for two adults)
10 lbs or two good sized Spaghetti Squash
3 large chicken breasts, cut in half width wise
1 jar of pasta sauce you like, or a can of tomato sauce works as well ( I used pre canned sauce to make my prep a little easier)
3 large sweet potatoes pealed and cut in to coins for roasting
Olive oil for roasting
Salt and Pepper to taste
Seasoning you like for your chicken ( I used the Mrs. Dash original, salt free seasoning we have here in the states. I like salt free cause I can control the salt in my food better that way.)
Pre heat oven to 425 degrees F, or 218.33 degrees C
Cut the squash in half, scoop out seeds, drizzle cut side with olive oil, sprinkle salt and pepper, and place them cut side down on a pan prepared with parchment paper. Be sure to oil the skin of the squash so it does not burn in the oven. No need to salt the skin of the squash.
Cut each breast in half, drizzle oil on breasts, add salt and pepper, sprinkle with other seasonings, and place in a oven proof pan.
Peel and cut sweet potatoes into coins, drizzle with oil, salt and pepper, and sprinkle with cinnamon.
Place each of these in the oven, and cook for 45 minutes to an hour.
For the chicken I cut one open to see if it is cooked. For the squash I poke it with a fork and see if it is soft and done cooking. For the sweet potatoes I poke with a fork and see if they are soft to the touch.
Portion out and save for the week days and enjoy.
Thanks for reading and I hope you have a great weekend. Let me know if you tried this and how you liked it.
Ever have one of those days were dinner time just sneaks up on you? Yeah, me too. Today was one of those days. I have had a great day so far, and bam woah its almost dinner time. So I decided to make a chicken salad. But I made it easy on myself.
I bought a rotisserie chicken. I bought pre-washed salad greens mix, and I chopped up some veggies. I made home made croutons, and the salad dressing. But other than that, I just assembled the salad and served. I am lucky… no I trained my kids to eat well early on… lucky is not the right word. From an early age, I asked my kids to try everything, and was ok if they did not like something the first time. I told them that its okay to not like it, but keep trying it, you may find you like it later. My kids will gladly eat a salad for dinner with no complaints what so ever. I find that kids are more willing to eat things that they see you eating. They are naturally curious about things and so will try things as well. This makes making dinner easier on me.
The croutons are easy to make. Just cut up some bread from a bakery that you like. This is a rosemary olive oil bread. I cut into cubes. I then placed on a baking tray drizzled with olive oil sprinkled salt and a little paprika. Then I placed them under the broiler and let them toast, turning them once.
The croutons are optional obviously. However, I thought it would give the salad a good crunch, and give us some carbs we would need.
Recipe: Easy Chicken Salad With a Balsamic Honey dressing
Baby Portabella Mushrooms
Bread cut into cubes
2 tbs balsamic vinegar
1 tbs honey
1 tbs olive oil
Cut veggies as you would like to have them in your salad. (e.g. slice the cucumbers, quarter the tomatoes, slice onions, slice mushrooms) place a bed of lettuce on the plate, add the veggies, and then portion out the chicken.
Croutons: cube bread, turn oven on to broil, drizzle bread with olive oil, season with a pinch of salt, and some paprika. Toast on one side a few minutes, then flip bread cubes and toast on the other side.
Dressing: Mix together in a measuring jug, 1 tbs olive oil, 2 tbs of basalmic vinegar, 1 tbs of honey, pinch of salt and cracked pepper to taste. Mix together all ingredients, and drizzle about 1 tbs over salad. 1 tbs of dressing is about 42 oz. = 48 calories, and 3.5 g Fat
Calroies/Stats for this is for one serving of salad:
73 g spring mix greens
42 g sliced cucumbers
32 g cherry tomato
42 g mushrooms
130 g rotisserie chicken
42 oz or 1 tbs of dressing
33 g croutons
Calories 441, Fat 12.9 g, Fiber 1.7 g, Carbs 35.2 g, Sodium 998 mg, Protein 37.2 g
Eating well can be easy. I find that people think that to eat well you have to make it complicated. That is just not the case. Sometimes a simple salad is the way to go. If you are a busy mom, and dinner time sneaks up on you. Try making this.
2.5 hours of Bo Staff Training and Muay Thai. I had a late night at work last night, so lets see if I can remember everything we did today. I made a diagram today! I write my blogs up after my training, sometimes right away and some times hours after. The time I write it up depends on what my schedule looks like. So inevitably I forget parts of training, but here is what I remember. The highlights if you will.
Bo Staff Class – Swing from the hip
(note:The numbering system for these strikes sometimes differ depending on your Goru. Each gym may follow a different Goru, but the targets are the same regardless of the numbers. )
For this class we worked on 17 count again. With staves we have to slide our hands along the staff when we change which side we are holding from. But we do not have to change all the time. Just when we are swinging from the hip. When we are striking with a 1 or 2 blow, we just keep our hands where we had them. When we work on 3 or 4 strike you have to slide your hand down the staff and use your hip and foot work to push through your opponent. So I have a lot to work on. I made a diagram of the 17 count strikes, because its helpful to me, and easier to explain with a picture I think.
We worked on controlling the center line with staves. Where we meet the force of a #6 thrusting strike, and move it off center line. Then follow the staff up with ours to complete thrusting strike ourselves, either to abdomen or face. Our instructor wanted us to work on controlling the center line because a person may swing wildly but if you can get in close and control the center line. It is hard to deflect. So learning how to deflect thrusting blows, and also how to give them is a huge tool in our tool box.
Muay Thai striking class – Speed vs Power
So lately I have been working on power in my kicks and knees. But there are different reasons to work on speed. We are told often that when we relax and let the kick happen instead of forcing it. We will kick far harder.
It is hard and counter intuitive to think this way. If you are asked to hit harder, or kick harder, you instinctively try to muscle your way through it. However, in Muay Thai that is just what you have to do. Kicking is not about muscling your way through its about doing the form as perfectly as you can, using physics and momentum with the torque of your full body to lay the kick in.
Today we worked on same side teeps, kicks, punch/elbows, to knees. If you have read some of my other blog posts. I mention the 4 counts. Where you go left to right. Left kick, cross, hook, right kick is just one example. Today we were teeping with right leg, to right kick, to right punch or elbow, to clenching up, then getting the knees in.
We also worked on knees to push the opponent away, to kicks, to punches.
Our object is to get speed and timing in. Less worry about the power, but get the feel and timing in.
It is my understanding and hope, that sometime in the future the speed and power will meet and I will have both. But for now I have to just work on both and hope to keep improving.
We went to late lunch, early dinner after, and I wanted to share something with you that I do often. I know a lot of my friends and family say they cannot eat out, or eat anything fun while dieting. I say dieting is not the way to go. Changing your lifestyle is the way to go. You can eat out if you choose healthy options. Making small good for your health decisions is easier than, saying, I can’t go out and enjoy food and company of friends and family. Soon you will resent your “diet” and may even fall off the wagon.
This picture is the food I ordered at The Cheesecake Factory. This is the dish I got.
CHICKEN LETTUCE WRAP TACOS
Butter Lettuce Leaves Filled with Grilled Chicken and your Choice of:
ASIAN Carrots, Bean Sprouts, Cucumber, Cilantro and Rice Noodles with Spicy Cashew Sauce
450 calories, 140 fat cals, 15 g total fat, 4 g saturated fat, 0 g trans fat, 80 mg cholesterol, 1040 mg sodium, 49 g fiber, 3 g total carbs, 32 g sugar, 29 g proteins
This was from the appetizer part of their Skinnylicous menu. This is huge for an appetizer, and perfect for a meal. Most of their regular menu items are 1500 to 2000 calories, and loads of fat and cholesterol. If you are in the U.S.A. just keep an eye out for healthy options, and you will be successful with your goals.
Well that is all, this blog post is long enough. Thank you for reading. Have a great rest of your day.
Looking for a healthy snack or dessert, or if you are me you will eat it for lunch, instead of lunch, cause it is easy and you can just grab it and go. Looking for that chocolate fix. That time when you just want something a little chocolaty, but full of vitamins, fiber and protein. Try this out. Also this is vegetarian, gluten free, and can be vegan if you leave the honey out and replace it with another sweetener.
Chia seeds are amazing…
If you have never had chia seeds before they are an ancient seed, used by the Aztecs and the Mayans. They a jam packed with nutrients, and are simply amazing despite their diminutive size.
“A one-ounce (28 grams) serving of chia seeds contains :
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are omega-3s).
Calcium: 18% of the RDI.
Manganese: 30% of the RDI.
Magnesium: 30% of the RDI.
Phosphorus: 27% of the RDI.
They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.”
If you want to read up more about them see the link above. There is a lot to love about these tiny power packed seeds. They are high in fiber, contain omega 3 fatty acids (so if you don’t or won’t eat fish, they are a great alternative source), and plant based protein. I will leave you to read about them if you want. On to the recipe.
Chocolate Chia Pudding yield: two servings
1 and 1/2 cup or 6 oz of Almond milk (you can use, soy, coconut, or even dairy if you want)
2 tbs or 1.4 oz of Honey (or to taste, also if vegan, you can use stevia to taste)
2 tsp or 2 cap full of vanilla ( you can use any extract you like, I often change it up, sometimes adding Kirsh just for a cherry flavor, or Calvados)
4 tbs or 2 oz of chia seeds
2 tbs or 0.66 oz of unsweetened dark chocolate cocoa powder (note: I use a heaping tbs, cause I like chocolate)
Pinch of salt to taste
Fruit that you like. (e.g. Berries, apples, oranges, etc.)
Mini dark chocolate chips for garnish
Mix all the wet ingredients first
Add the dry and stir till all of cocoa powder is incorporated.
Let set for 15 minutes, then stir again.
Cover with lid and let refrigerate for at least 4 hours. This is great to do overnight.
After set, serve with garnish and fruit.
Calories 274, Fat 13.1 g, Fiber 14.5 g, Carbs 40.3 g, Sodium 141.9 mg, Protein 6.8 g
I also make a version that is a Chai Chia pudding. Try saying that five times.
You have to add the Chai spices to the mix.
1/2 tsp of cinnamon 1/2 tsp of ground ginger 1/4 tsp of ground cardamom 1/8 tsp of ground cloves
Let me know if you are interested in any of my other versions. Thanks for reading.
Today for lunch, I wanted something light. I had a big breakfast and was not super hungry. So I made Garlic Lemon and Cayenne Blanched Asparagus, with two fried eggs. Spring cannot come soon enough. Asparagus is going to start popping up in the stores. So try this light, vibrant dish out.
This was so satisfying and delicious. It was light, but had enough fat and protein to be fulfilling. If you like the idea of Hollandaise sauce this will be right up your alley. This is a less caloric, and has less fat than Hollandaise sauce. The main reason is that lack of butter. This is so very satisfying in the same way. Taking out the Hollandaise sauce you remove for about 4 ounces or 1/2 cup you take out 140 calories, and 14 grams of fat. The sauce is made by adding pats of butter to wisking/cooking egg yolk and lemon juice. Those majority of those calories and fat come from the butter and the extra yolks for the sauce.
My digression and some background:
I also added finishing salt to the meal with Maldon salt.
” The brand was Maldon—Maldon Sea Salt Flakes. It came from a 135-year-old family-owned salt works on the southeast coast of England. My wife had been buying it for years. “
Maldon salt is a flaky sea salt that is used for finishing your food. When I feel like being super special I will pull out the Maldon. Let me put this into perspective. For the boiling water to blanch the asparagus, I just used regular granulated salt. It will be dissolving in water and does not need to be super special. This salt you put on your food cause you want to taste it. You want to taste the different minerals in it. The minerals in the “fancy” salts are what gives it different flavors.
” Once upon a time, salt was just salt. It was the stuff in shakers and canisters, the gustatory equivalent of the treble dial. You used more, or you used less. Whether it was a little girl with an umbrella, a toss over the left shoulder to ward off bad luck, or a nontaster’s affront to the chef, it was all just salt. “
Make your food interesting and fun, and delicious and it will be such a satisfying part of your life. I digress though back to the recipe.
Recipe: Garlic Lemon and Cayenne Blanched Asparagus (yields 2servings)
2 bunches of asparagus
1 lemon zested
1/2 lemon juiced
2 cloves of garlic sliced
1 tsp of olive oil
1/4 tsp of cayenne pepper plus a little more for sprinkling on top of eggs
Maldon salt for finishing
Pepper to taste
Granulated salt for blanching water
Take a spear of asparagus and holding both ends bend till it breaks. Where it breaks cut the rest around that area. Because that is where the woody part of it basically ends. Blanch the asparagus in salinated/salted boiling water, for about 2 minutes or till just tender but still has a crunch. Remove from water and dunk in ice bath or bowl with cold water to stop the cooking.
In a pan add oil, cayenne, and garlic, heat till garlic starts to brown around edge. Drain and add asparagus to the pan, toss the asparagus in the oil in pan just to coat. Portion out Asparagus onto two plates. Squeeze a little bit of lemon on them. Add lemon zest to asaparagus.
Fry 4 eggs, in the same pan. Take plats and add egg to the asparagus. Garnish with pepper, Maldon salt, lemon zest, and sprinkle of cayenne.
Serve and enjoy immediately
Calories/stats for 1 serving
Calories 350, Fat 29.2 g, Fiber 4.6 g, Carbs 10.5 g, Sodium 802 mg, Protein 18.5 g
This was kid and husband approved. Thanks for reading this far. Have a fantastic week.