Healthy Lunch…Tasty Tuna Salad on a Ricecake

Tired of the boring tuna salads. Try this one it is got great flavor, awesome texture, and loads of crunch.

I had to make lunch for myself and my husband. I had tuna, I thought I had pickles but alas my kids ate them all. But good thing they did remove the old empty jar out of the refrigerator. So instead I used Giardiniera. Giardiniera is a pickled vegetable mix. It is hot/spicy and tart. I added onion, tomato, and some mayonnaise. On the one rice cake I put sliced avocado, with some lime juice, and topped it with the tuna salad mixture. On the other rice cake I put sliced of cucumber then topped it with the tuna mixture. I added no other salt. The salt from the Giardiniera and the tuna itself was plenty.

My husband loved the avocado one better, but he liked both of them. I loved both of them.

If you are looking for a lunch version without extra carbohydrates, I like to put my salad a half of an avocado and just eat it that way. You lose the nice crunch of the rice cake but it is still equally tasty.

Tasty Tuna Salad Recipe: (Yield, 4 rice cakes or 2 servings)

Ingredients:

  1. 2.5 oz of Tuna (I used Tuna Creations this one is herb and garlic, you can use a canned tuna as well. I would add some powdered garlic)
  2. 10 cherry tomatoes cut into quarters
  3. 2 tbs or 20 g of onion diced
  4. 2 tbs or 20 g of Giardiniera diced
  5. 1.5 tbs or 21 g or mayonnaise
  6. 4 rice cakes
  7. 1/2 avocado
  8. 20 sliced of cucumber

Directions:

Cut veggies. Mix together Giardiniera, onion, tuna, tomato, and mayonnaise. Arrange rice cakes, layer veggies on the rice cakes, and then add your tuna mixture to the cakes. Serve and enjoy.

Stats/Calories for 1 serving or 2 rice cakes

Caloires 368, Fat 19.1 g, Fiber 9 g, Carbs 41.2 g, Sodium 475 mg, Protein 13 g.

Stats/Calories for the entire recipe or 4 rice cakes

Calories 736, Fat 38.2 g, Fiber 17.1 g, Carbs 82.4 g, Sodium 954.7 mg, Protien 26.1 g.

Tips: you can add pickles instead of the Giardiniera. You can omit the mayonnaise, but I would add something like mustard to give it a binding ingredient. If you are going to omit pickles or pickled veggies, I would add the juice of a lime to give you some acidity.

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Lobster Guacamole

For those of you who are here for the recipes this is for you. =) It has a story that goes with it as well so bare with me.

This is Lobster Guacamole, and if you have been reading my blog you know I am heavily into martial arts. I do Muay Thai, and Kali mainly, but also work in JKC (Jeet Kun Do), Silat, and Krav. Well when we do JKD we learn new terms for the passing and trapping skills. One of those phrases is Lop Sau Gwa Choi.

My instructor said gua choi sounds like guacamole, and I said lop sau sounds like lobster. So we have a joke now about lobster guacamole. When we are working on lop sau gwa choi. We say lobster guacamole.

We celebrated her birthday yesterday and I made lobster guacamole for her. She really liked it and it made her laugh. That was all I wanted for her.

Anyway enough of the preamble… here is the recipe:

Lobster Guacamole

Ingredients:

  1. 2 avocados
  2. 1 lime juiced
  3. 1/2 small diced red onion
  4. 1 tsp of granulated garlic
  5. Salt to taste
  6. 1 x 1.33lb live lobster – (using pre cooked or frozen lobster is an option as well)
  7. 1 jalapeno diced + a few slices ( seeded to be milder, or leave seeds in for more heat)

Directions:

  1. Humainly kill the lobster. Either place in freezer to make it go dormant and kill the brain, or place while lobster in boiling water.
  2. I tend to do the freezer method. It puts them in a dormant state and they fall asleep.
  3. Twist off the tail, twist off big claws and put entire lobster in boiling water. Boil lobster 7 minutes for first lb, and 3 minutes per additional lbs.
  4. When done shock in ice water, or cold water, to stop cooking.
  5. Remove lobster meat from tail, claws, and legs.
  6. cut up all produce and put in bowl
  7. squeeze lime onto produce
  8. Smash all ingredients together to make guacamole.
  9. Dice up lobster meat and mix in all but a tablespoon of the meat into the guacamole.
  10. Garnish with a twist of lime, extra lobster meat and extra jalapeno.

There you have it… its delicious. It is actually relativity healthy. Serve with chips or crackers or just put on rice cakes.

1/2 cup of guacamole is about 150 calories.

Thank you for reading. I hope you are having a great day. Keep being the best you that you can be. I hope you can try this recipe, and much respect to you and your family. Let me know what you think.

Lop Sau Gwa Choi – lobster guacamole

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!

Meal Prep Lunches… Spaghetti Squash and Chicken Not Pasta, and Sweet Potatoe Coins

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)

Ingredients:

  1. 10 lbs or two good sized Spaghetti Squash
  2. 3 large chicken breasts, cut in half width wise
  3. 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)
  4. Parmesan shredded
  5. 3 large sweet potatoes pealed and cut in to coins for roasting
  6. Olive oil for roasting
  7. Salt and Pepper to taste
  8. 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.)

Directions:

  1. Pre heat oven to 425 degrees F, or 218.33 degrees C
  2. 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.
  3. Cut each breast in half, drizzle oil on breasts, add salt and pepper, sprinkle with other seasonings, and place in a oven proof pan.
  4. Peel and cut sweet potatoes into coins, drizzle with oil, salt and pepper, and sprinkle with cinnamon.
  5. Place each of these in the oven, and cook for 45 minutes to an hour.
  6. 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.
  7. 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.

Healthy Snack or Dessert…Chocolate Chia Pudding

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.”

https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1

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

Ingredients:

  • 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

Recipe:

  1. Mix all the wet ingredients first
  2. Add the dry and stir till all of cocoa powder is incorporated.
  3. Let set for 15 minutes, then stir again.
  4. Cover with lid and let refrigerate for at least 4 hours. This is great to do overnight.
  5. After set, serve with garnish and fruit.

Calories/Stats

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.

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.