Healthy Lunch/Breakfast… Vibrant Springtime Asparagus and Eggs

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. “

https://www.bonappetit.com/story/history-of-maldon-salt

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. “

https://www.bonappetit.com/story/history-of-maldon-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 2 servings)

Ingredients:

  1. 2 bunches of asparagus
  2. 1 lemon zested
  3. 1/2 lemon juiced
  4. 2 cloves of garlic sliced
  5. 1 tsp of olive oil
  6. 1/4 tsp of cayenne pepper plus a little more for sprinkling on top of eggs
  7. Maldon salt for finishing
  8. Pepper to taste
  9. Granulated salt for blanching water

Directions:

  1. 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.
  2. 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.
  3. 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.
  4. 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.

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Healthy Lunch… Veggie Noodles with Portabella “meat” Balls

I tend to eat more on the vegetarian side of things then the omnivore side. So my go to food will be a plate full of veggies. This could easily be vegan if you take the mozzarella out. This is gluten free if that is something you are trying to keep an eye on.

Today I wanted zucchini and yellow squash noodles, with portabella veggie “meat” balls, some basil and mozzarella balls. So that is what I made. This was so delicious and satisfying. NOM NOM NOM

I do not try to eat gluten free, but I notice my body tends to react better when I don’t eat to much gluten.

Recipe: Veggie Noodles with Portabella Meat Balls

Ingredients:

  1. 3 portabella veggie balls
  2. 250 g or 1 zucchini, and 1 yellow squash spiral cut
  3. 4 oz or 1/2 cup tomato sauce
  4. 5 mozzarella balls
  5. 1/2 cup or 8 sliced tomatoes
  6. 1/4 cup Sliced onions
  7. 2 tsp garlic olive oil

Directions:

Spiral cut the zucchini, and yellow squash. Cut the onions and saute them in the pan with 2 tsp of garlic olive oil. Add spiral squash noodles. Cook them just till they start to wilt. Remove the veggie noodles to plate. Add veggie balls to the pan and add sauce. Cook till cooked through. Add tomatoes to the sauce and balls. Place them on the noodles. Add the mozzarella balls, and fresh basil.

I did not add any extra salt cause there is plenty in the sauce and in the mozzarella balls.

Calories/Stats

Calories 408, Fat 18.2 g, Fiber 11.5 g, Carbs 35.1 g, Sodium 896.8 mg,

Protein 31.1 g

Thank you for reading, and I hope you get a chance to try this. It was delicious.

Healthy Lunch…Hummole… Guammus…Guac Hummus? I don’t know what to call it…but tasty

As I have said before eat the rainbow. It is a great way to get your vitamins and nutrients in.

I thought about whether to show this, as it is not exactly “instagram pretty”. Its a cross between a hummus and a guacamole. You can add any spices you want to it to season to taste. Some of the things I have done with this is, lemon juice, onions, cayenne, garlic, and jalapenos.

Today what I made was canned garbanzo beans, avocado, tomato, pickle juice in absence of lemon, and chopped dill pickles. I stuffed that into a pita and added fresh veggies, and it was oh so good.

Tastey Guammus Recipe

Ingredients:

  • 1 whole pita
  • 1/2 avocado smashed
  • 1/2 or euro 4 oz cup of garbanzo beans canned smashed
  • 6 cherry tomatoes sliced
  • 1 1/2 tbs or euro 30 mls of pickle juice or more to taste
  • 8 slices of dill pickles chopped up or sweet and spicy pickles would be good too
  • Veggies of your choice sliced up to stuff in pita ( I did cucumber, and bell pepper, cause that is what I had)
  • seasoning to taste

Directions:

  • cut the pita in half
  • prepare the guammus, in a bowl smash the garbanzo beans and avocado together. I did not have lemon juice so I substituted pickle juice for the acid component.
  • Chop up the pickles, and tomatoes adding them to the guammus mixture.
  • stuff guammus into the pita, and add veggies
  • sit in a sunny area and enjoy your tasty guammus sandwich.

Calories 417, Fat 15.9 g, Fiber 17.9 g, Carbs 60.1 g, Sodium 742 mg, Protein 14.3 g

Just think the colors in your veggies are the sun trapped and transformed to make a nutrient dense lunch for you. =)

Thank you for reading again. I hope you try this recipe and enjoy it. Let me know what you think.

Healthy Lunch… Rainbow Hummus Veggie Sandwich

Having a hard time finding something healthy and filling to eat? Try this quick lunch sandwich. One of my favorite, I got my husband hooked on them. He even craves them. My kiddos love to eat them as well.

It is as simple as filling the pita bread with a layer of hummus, and any sliced veggies you fancy eating. You can change out the veggies to keep it interesting. I have added calories and nutritional information for this particular sandwich I made. What ever you change will change these numbers of course.

The more color the better. The color indicates different vitamins and minerals that your body needs to run like the well oiled machine it can be. Red and orange fruits and veggies, like bell peppers, oranges, and carrots usually contain vitamin C, vitamin A, retinol, and lycopene. Green and yellow fruits and veggies, like avocado and pistachio, have luteins that help prevent degeneration as you get older, and they are high in vitamin C. Dark greens give you Iron. Green cruciferous veggies such as broccoli contain, iron, vitamin K, folic acid, as well as potassium. Blue and purple fruits and veggies tend to have anthocyanins or antioxidants. Eat the rainbow for your health.

Here are great articles on the colors of fruits and veggies if you want to read more about it.

https://healthyeating.sfgate.com/colors-vegetables-nutrients-2311.html https://www.color-meanings.com/fruit-and-vegetable-colors-meaning-and-benefits/

Recipe: Rainbow Hummus Veggie Sandwich

Ingredients:

  • 1 Pita bread cut in half
  • 2 tbs or 50 g hummus
  • two small hand full or 24 g arugula
  • 1/2 or 99 g bell pepper
  • 10 slices or 42 g cucumber
  • 3 slices or 22 g tomato
  • 5 g onion

Directions:

  • Slice up veggies, cut bread in half, put a layer of hummus inside the pocket on one side and stuff with veggies. Enjoy!

Stats for all of that food:

Calories 299, Fat 12.3 g, Fiber 7.8 g, Carbs 38.4 g, Sodium 530.1 mg,

Protein 10.6 g

The best ting is mt kids love to eat it as well. Thanks for reading and let me know if you liked this post.

Tasty Taco night… Better than Take away Tacos

Who needs take away when you can make beautiful tacos at home? Remember fitness is a way of life, a journey. So learning how to cook well for yourself is very helpful, and you don’t have to rely on take away.

I am a professional chef, and have a Culinary degree, with a specialization in Baking and Pastry.

This is what I make for my family at home. We love taco night and my kiddos love to eat my tacos. Currently my son and daughter are asking for another taco. He ate three already. I would say that is a good sign. These are all whole foods, and things I know where they came from.

The recipe includes the Pico De Gallo, and ground beef mixture. I have noticed that I have readers from all over the world so I will try to add appropriate measurements where I can to help you out. Some may wonder what a Pico De Gallo is, it is similar to a salsa, however, it is not as liquid and sauce like as a salsa. Pico De Gallo is also very fresh and you can add what you like to it.

I set up a taco bar, and let the kiddos decide what they want on their tacos. They both request all of the toppings. I love that my kiddos will eat lots of veg. Starting good habits early will carry them through life. That is the hope at least.


Pico De Gallo Recipe

Ingredients:

  • 1/2 onion small dice
  • 2 small tomatoes diced or about 25 heirloom cherry tomatoes
  • 1/2 seeded jalapeno
  • 1/2 lemon juiced or a lime
  • Salt and pepper to taste
  • 2 tbs or Euro 1/2 oz of cilantro chopped – (if you don’t like cilantro leave it out)

Directions:

Dice onions, dice tomatoes, small dice the jalapeno, add all ingredients to bowl. Squeeze lemon over your clean fingers to catch the lemon pips. You want to make sure to add lemon or lime as the acid really will brighten the flavors of your Pico.

Ground Meat Recipe

Ingredients:

  • 1 lb or Euro 454 g of ground beef or I also like ground turkey
  • 1/2 onion diced
  • 1 tbs or Euro 1/4 oz ground cumin
  • 1 clove garlic
  • 1 tsp or Euro 1/4 oz paprika
  • 1/2 tsp or Euro 1/8 oz of cayenne pepper or ground chipotle pepper (add more if you like spicier)
  • 1/2 cup or Euro 4 oz Beef stock or Turkey stock or Vegetable stock to taste
  • 1/2 seeded small diced jalapeno
  • oil enough to coat bottom of pan
  • salt and pepper to taste

Directions:

Dice the onion and saute on med/high till soft and caramelized, add meat, while it is cooking add spices on top. Brown the meat and cook till thoroughly done. Drain extra fat from pan, and add stock. Taste and add salt and pepper to taste. Bring to a simmer and let simmer for about 5 minutes.

Tips:

  • I take corn tortillas and toast them over the open gas flame on my stove.
  • You can add more ingredients to the meat mixture. Granulated/Ground garlic, Cilantro, and ground coriander.

The following is the stats for one taco:

Calories 143, Fat 5.6g, Fiber 1.9g, Carbs 13.3g, Sodium 209.1mg,

Protein 9.6 g

Healthy Lunch…Tuna Avocado Salad…

Healthy lunches… even when you don’t feel like eating. I have days where I am busy, and can’t/don’t think I have time to eat. I have days were I am just not that hungry. However, I know if I don’t eat I will be hangry later, and may make bad decisions. So its best for me to eat something healthy and protein rich instead. It seems to help and I can then make better decisions. I also know that I am working out a great day 5 to 6 days a week.

Today I am going to go run a 25 minute HIIT run, and then do a superset weight lifting workout.



“A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. ”

https://www.verywellfit.com/what-is-a-superset-3120397

The above article is a good quick read if you are interested in supersets. This is the workout I plan on doing.

Workout:

25 minute HIIT run on the treadmill cause we are inundated with snow

  • Stretch, and 3 minute warm up
  • Run for 1 minute at fastest I can run
  • Run for 1 minute at a steady pace but not slowly
  • Repeat above for 6 minutes
  • Run at steady state for 4 minutes
  • Run for 1 minute at fastest I can run
  • Run for 1 minute at a steady pace but not slowly
  • Repeat above for 3 minutes
  • Run at a steady state for 7 minutes
  • Cool down jog for 2 minutes

Weight lifting:

  • Full Squats: 4 Sets x 8 Reps
  • Stiff-Legged Deadlifts: 4 Sets x 8 Reps
  • Bench Press: 4 Sets x 8 Reps
  • Bent-Over Rows: 4 Sets x 8 Reps
  • Barbell Curls: 3 Sets x 10 Reps
  • Single leg Dips: 3 Sets x 10 Reps
  • Abdominal Work (Leg Raises, Decline Crunches)
  • Full Squats: 4 Sets x 8 Reps
  • Stiff-Legged Deadlifts: 4 Sets x 8 Reps
  • Bench Press: 4 Sets x 8 Reps
  • Bent-Over Rows: 4 Sets x 8 Reps
  • Barbell Curls: 3 Sets x 10 Reps
  • Single leg Dips: 3 Sets x 10 Reps
  • Abdominal Work (Leg Raises, Decline Crunches)

Tuna Avocado Salad

Ingredients:

  • 1 whole avocado
  • 1 packet of Starkist Tuna Creations
  • 40 g of Sour cream or 2 tbs
  • 10 g of Mayo or 1 tsp
  • 10 cherry tomatoes, or about 1 cup

Directions:

Mix tuna, sourcream and mayo. Salt and pepper to taste, slice tomatoes and cut open avocado.

Calories 495, Fat 36.9g, Fiber 15.1g, Carbs 27.1g, Sodium 447.5mg, Protein 19.6g

I hope you enjoy and have a great day. Thank you for reading. I am off to the gym to get my workout in now.

——————————-

My results:

I completed the full 25 minute HIIT run.

Weight lifting: I increased the reps and recorded the weight. Will up the weights next workout.

  • Full Squats: 4 Sets x 10 Reps 40lb
  • Stiff-Legged Deadlifts: 4 Sets x 10 Reps 40lbs
  • Bench Press: 4 Sets x 10 Reps 40 lbs
  • Tripod Bent-Over Rows: 4 Sets x 10 Reps 20 lbs
  • Barbell Curls: 3 Sets x 10 Reps 20lbs
  • Single leg Dips: 3 Sets x 10 Reps
  • Abdominal Work (Leg Raises, Decline Crunches)
Not glamourus photo after workout.

Breakfast during a snow storm…eating healthy no matter what the weather.

Alright its cold outside, and we are having a winter snow storm here. Being snowed in is no reason to not eat well. Some people get snowed in and just throw their hands up and eat anything. Believe me it is tempting to just make some cinnamon rolls and coffee. Wrapped up in my electric blanket… But I had to stay strong. =)

This protein packed avocado toast was my breakfast. It is so tasty and filling.

I have here two pieced of whole grain toast. Two eggs I cooked, 1/2 of an avocado, and about 12 slices of cucumber.

Protein packed avocado toast

Ingredients:

  • 2 whole eggs
  • 1/2 avocado
  • 12 slices of cucumber or about 33 grams
  • 2 slices of whole grain toast
  • 1/2 tsp of oil to cook eggs in

Direction:

Cook eggs, slice veggies, and toast bread. Assemble with avocado first, it will glue things together, then cucumber, and place a fried egg over top. Enjoy!

Calories472, Fat30.4g, Fiber12.2g, Carbs34.9g, Sodium428.2mg, Protein20.5g