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.
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.
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
3 portabella veggie balls
250 g or 1 zucchini, and 1 yellow squash spiral cut
4 oz or 1/2 cup tomato sauce
5 mozzarella balls
1/2 cup or 8 sliced tomatoes
1/4 cup Sliced onions
2 tsp garlic olive oil
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.
You can make these at home, and I did. I made these for my family for dinner. My kids love these and they are super healthy. I made a ginger peanut sauce to go with it.
It may look daunting and the most difficult part is the wrapping of the rolls.
This meal is a bit time consuming but if you have about 45 minutes you can have these ready and tuck in.
This is a recipe that is easily translated to vegan, or vegetarian. This is gluten free, and really very healthy. One roll without the sauce is only 117 calories, and almost no fat.
Ginger Peanut Sauce – (yield:about 16 tbsp)
Tip:You can change this to vegan or vegetarian by using Bragg’s Aminos instead of soy sauce. This gives a similar taste but does not have any animal products.
1/2 cup or 4 oz of Soy Sauce
1 tbsp or 0.5 oz of sriracha sauce
1 whole lime juiced
2 tbsp or 1.0 oz of crunchy peanut butter
1 tbsp or 0.5 oz of freshly grated ginger
1.5 tbsp 0.75 oz of honey
In a bowl stir together soy sauce, sriracha sauce, lime juice, peanut butter, grated ginger, and honey. You can make this ahead of time and use it when you need it.
Calories for 1 tablespoon: Calories 23.75, Fat 1 g, Fiber 0, Carbs 2.9g, Sodium 431 mg, Protein 1.25 g
Calories for total amount of sauce made: Calories 380, Fat 15.8 g, Fiber 3.3 g, Carbs 47.8 g, Sodium 6908.5 mg, Protein 20.1 g
Shrimp Spring Rolls (Yield: about 15 rolls)
Tip:you can change this to vegetarian or vegan by omitting shrimp, and you can change the veggies used in this wrap to those you like. For instance a thinly sliced bell pepper would be delicious.
2 lbs or 32 oz of shrimp
I package rice noodles
1 package rice paper wrappers
3 grated carrots
1/2 of cucumber grated
lettuce of your choosing, I used a mixed greens
1 Jalapenos sliced thin (if you don’t remove the seeds they will be hotter.)
Follow the directions on the package of how to cook he noodles. In my case bring water to boil and then add noodles cook for 3 minutes. I rinsed with cold water to stop the cooking, grate the veggies, cook the shrimp. I just boiled them in water. Soften the rice paper wrappers as the package directs.
Soak the rice paper just till it starts to get soft. It will be slightly firm still.
Layer veggies, shrimp, noodles and lettuce.
Fold up the bottom end of the wrap over the filling
Wrap the right side over then while tucking the ingredients, roll over the roll and continue wrapping.
Fold down the top of the wrapper and it is complete.
This is the calories measurements for 1 wrap: Calories 117, Fat 1.2 g, Fiber 1.3 g, Carbs 21.3 g, Sodium 292.2 mg, Protein 4.9 g
Enjoy! I hope you like these as much as my family and I love them. Let me know what you think if you get a chance to try this.
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. ”