Tuesday, November 14, 2017

Open Faced Egg White Omelet



I was feeling a little bit artsy this morning and wanted to make something colorful and different! I basically used simple ordinary omelet ingredients but in a more creative way. I left the bell pepper as a whole slice, and put the whole egg white on top of a bed on spinach to give it almost like a flower appearance. This breakfast was super easy to make and would be perfect to serve to anyone that likes to eat with thier eyes first :D 

Nutrition: 
Overall this breakfast is a great source of vegetables and lean protein while staying low in harmful fats and refined sugars! 

Egg whites: good source of protein while staying away from cholesterol! Making it a heart healthy protein choice. 

Yellow Bell Pepper: Great source of Vitamin C, Fiber, Beta Carotene, Vitamin A 

Green Onions: Good source of antioxidants and great immune booster 

Tomatoes: Antioxidant Lycopene rich, high in Vitamin A, Beta Carotene

Spinach: Good source of Vitamin K, Calcium, Fiber, Vitamin A, and Vitamin C  

Ingredients: 
1/3 c of liquid egg whites 
1 green onion sliced 
1 slice of yellow pepper
1 tomato 
1/2 cup fresh spinach 
Fresh cilantro 
Salt and pepper to taste 

Optional: shredded cheese, hot sauce 

How To Make It: 

1. Coat your pan with a light spray of olive oil and heat up your bell pepper and green onions 



2. After about 2 minutes add in the egg whites, salt, pepper and Optional: Cheese 



3. Plate on top of the fresh spinach and garnish with cilantro, and tomato wedges 


Thursday, November 17, 2016

Coconut Milk-Mango-"Sticky"-Oatmeal



Did you know the most popular fruit in the world is the mango? Not surprising if you think about it,,, super sweet super smooth, refreshing, and nutritious why wouldn't it be! When I was traveling in Thailand several years ago I came across this delicious coconut sticky rice topped with fresh mango dessert and was SOLD. I craved so much when I got back, and thankfully living in Southern California it was pretty easy to find some killer Thai restaurants that could satisfy my craving. As I was eating this dessert I do what my mind loves to do and think of ways to make this healthier and wallllaaa! I swapped the rice for a more nutrient dense whole grain.. Oatmeal and used an unsweetened Coconut/Almond milk blend and topped it with flax seeds to add even more nutrients. I also did not add a pinch of added sugars, thankfully mangoes are packed with sweetness so I did not need to add any sweeteners. To ensure the oatmeal would have enough flavor I added some of the fresh mangoes into the oatmeal and milk as they were cooking so the mango flavor really comes through! P.S. when you see the How To Make It section you will see that there is no excuse to not try and make this, it is literally 3 easy steps!!

Nutrition: 
Well I am sure we all know oatmeal is good for us but here is why it is so good:
-Whole Grain
-High in fiber
-Good source of Protein
-Aids with digestion
-Naturally low fat
-Heart Healthy
Moving on from the awesome oatmeal, the almond/coconut milk blend is a fabulous source of calcium and vitamin D which we all need for them strong bones that support us. And lastly, the beautiful mango, what a fruit that is, great source of in potassium (an electrolyte that counteracts sodium), vitamin C, vitamin A (antioxidant beta carotene), and high in dietary fiber as well!


Ingredients: 

1 cup unsweetened Coconut/Almond milk blend, 1/2 mango, and 1/2 cup of Whole Rolled Oats (PLEASE NO QUICK OATS)



How To Make It: 

1. Combine the 1 cup Coconut/Almond milk and 1/2 cup Whole Rolled Oats, along with a small portion of the fresh mango (cubed). 


2. Slice most of the mango super thin, and cube a small portion of the rest to surround the sliced beauty. 

3. After about 5 minutes or until the oats have absorbed most of the liquid place into a bowl and assemble as you wish! Also optional: top with flax seeds for added nutrition and texture 


Enjoy :) 

Monday, October 10, 2016

Sprouted Flax Protein Pancakes w/ Cinnamon Honey Walnuts & Blueberries





It doesn't matter your age, demographic, or where you come from, chances are, you probably love pancakes. They are just one of those breakfast items that appeal to most people, sweet fluffy and delicious, who wouldn't love them! Well what if I told you that one of your favorite breakfast items could be one of the healthiest and heartiest breakfasts too? That's right, these pancakes are not only super tasty, but also extremely nutrient dense. They are made with an organic sprouted flour, that is a whole grain providing an excellent source of calcium and B vitamins. I made these for my family and they loved the texture of the pancake, but the selling point was the toasted walnut topping ! A must try! 

Nutrition: 
As mentioned before, the bulk of these pancakes are the sprouted flour which provides fiber, B vitamins, and protein. I also used flax seeds which are high in protein, omega 3 fatty acids, fiber, and antioxidant properties. Whey protein and Low fat milk provide both excellent sources of protein, calcium, and vitamin D. The walnuts provide protein, omega 3 fatty acids, and vitamin E. The blueberries provide great antioxidant properties and vitamins. The egg provides more protein along with biotin, and omega 3 fatty acids. So overall this provides a nutrient dense and balanced meal. Whole grains, good source of lean protein, and good healthy fats! 

Ingredients: 



1 cup of Sprouted Flour 
1 Egg 
1 Tablespoon Flax Seeds 
2 Tablespoons Whey  Protein Powder 
3/4 Cup Low-fat Milk 
1 teaspoon Baking Powder 
1/4 teaspoon Salt 
1/4 Cup of Fresh Blueberries 
1/2 Cup Walnuts 
1/2 teaspoon Cinnamon 
1 Tablespoon Honey 
1 Tablespoon Vegetable oil 


How To Make It: 




1. Combine the flour, whey protein powder, salt, baking soda, flax seeds, egg in a bowl. 



2. Add the milk and whisk together until smooth. 



3. Using 1/2 Tablespoon of vegetable oil (or canola spray oil) on the bottom of a heated pan, add 1 ladle full of pancake mix and add a few blueberries. After about 3 minutes or until golden, flip the pancake and continue until the batch is done. 




4. In a separate pan, using 1/2 Tablespoon vegetable oil, warm up and slightly toast the walnuts for about 3 minutes, then add the cinnamon and honey to the pan and take off the heat. 



5. Lastly, serve your cakes with some fresh blueberries and a ton of the walnuts, believe me you'll want them all :) 

Enjoy! 




Tuesday, October 4, 2016

Poached Egg w/ Spinach and Tomatoes



This eggtastic breakfast will leave feeling satisfied, light & healthy! I was inspired to make this when I bought these beautiful fresh organic eggs, and I really wanted to make something that would showcase the eggs so I thought what better way than to poach them. Poaching an egg is a great way to cook the egg while still keeping the yolk runny, aka tasty. There is a technique to it, but it is very easy to learn, I will share with you all of my tips for poaching an egg! I paired this perfectly poached egg with cooked spinach and scallions and fresh tomatoes, then I topped it with fresh black pepper and that is all! Simple and delicious :) 

Tips on poaching an egg: 
1. Use fresh eggs 

2. Add white vinegar to the simmering water, NO salt
3. Your water should be simmering not boiling 
4. Create a whirlpool in the pot so that the white wraps around the yolk 
5. First crack the egg in a measuring cup, and gently add the egg white first and the yolk last when poaching. 
6. Cook for about 3 minutes 


Nutrition: 
Eggs are a great source of protein, I like to switch it up using just the egg whites sometimes and other times using the full egg. The yolk does have some cholesterol, but it also has biotin, more protein, and fats so it is smart to keep a balance! Spinach has vitamin K, iron, and calcium, and the tomatoes have the phytochemical Lycopene that helps to protect your body from harmful pathogens and so on. You can pair this dish with a side of whole grain bread, or a serving of fruit for a balanced meal! 

Ingredients: 
- Fresh Eggs 
- 1 cup of fresh spinach 
-1/2 a tomato
-2 scallions/green onions
-Olive oil or canola oil spray 
-1 tablespoon white vinegar 
-Black Pepper 



How To Make It: 

1. Wash the green onions, tomato, and spinach if it hasn't already been rinsed. 



2. Spray your non stick spray (I used olive oil) on the bottom of the pan and add the scallions. 



3. Add the spinach and let that cook for 2 minutes. 

4. Fill a saucepan up about 2/3 of the way with water, add the vinegar and bring to a gentle boil. 



5. Once your water starts to boil turn it down a little bit and begin to stir with a spoon creating a whirlpool in the center. 




6. Crack your egg into a cup that is easy to pour out of. 

7. Gently add the egg into the center of the whirlpool, adding the white part first and the yolk last 

8. You should see the white wrapping itself around the yolk. 



9. Cook the egg for about 3 minutes and remove with a slotted spoon and place it on a paper towel to remove the poaching water/vinegar. 




10. Chop up the tomato and add on top of the warm spinach mixture. 



11. Finally, add the egg and a lot of black pepper on top and enjoy! 






Sunday, September 18, 2016

Cilantro Hummus Veggie Wrap w/ Lemon Pepper Snow Peas


All my veggie lovers out there are about to be too excited for this cilantro hummus, beet, avocado, feta wrap! I used a cilantro jalapeño hummus from Trader Joe's that is out of this world filled with flavor and a little kick from the jalapeño. I then paired that with some steamed and peeled beets (Trader Joe's), fresh spinach, feta cheese, avocado slices, fresh parsley, and lemon/lemon zest. Then, I wanted to pair this deliciously nutritious veggie wrap with something crunchy and healthy, and chips are just so out dated, so I went with some fresh snow peas and added some lemon juice and lots of black pepper to give them a lil kick. Needless to say I am super excited about this lovely creation because it makes for the perfect on the go lunch, just wrap it up in foil and keep in a cool place and you are good to go ! Hope you all enjoy as much as I did :) 

Nutrition: 
Let's start with the whats keeping this all together, the whole wheat wrap, with 4 grams of fiber and only 160 calories this makes for the perfect vehicle to hold our veggies in. Next, the flavorful cilantro jalapeño hummus at 80 calories, 2 grams fiber, and 2 grams of protein makes for the perfect plant based protein element for our wrap. The beets add fiber, iron, protein, potassium, and only 30 calories. The feta cheese is non fat and adds calcium and vitamin D. The spinach adds vitamin K, potassium, fiber. The avocado adds Omega 3 fatty acids, vitamin E, and potassium. The parsley adds vitamin C, vitamin K, folate, and vitamin A. The lemon juice adds vitamin C (antioxidant). And the olive oil adds more omega 3 fatty acids (which is super important since we are consuming many fat soluble vitamins: ADEK). Lastly the snow peas are excellent source of protein and fiber giving us a balanced meal ! 

Ingredients: 


1 whole wheat wrap
2 tablespoons of cilantro jalapeño hummus 
1 tablespoon feta cheese 
1/4 cup of fresh baby spinach 
1/2 avocado or 1 small one
1/8 cup of fresh parsley
1 lemon (1 teaspoon juice and zest) 
black pepper 
fresh snow peas 
1 teaspoon olive oil 

How To Make It: 


1. Chop up your veggies! Chop the parsley, half and slice the beets, and slice the avocado. 


2. Heat up your wrap as you wish 


3. Ready to assemble! Start with the 2 tablespoons of hummus and spread evenly. 


4. Add the beets 


5. Add the avocado, spinach, and parsley. 


6. Lastly, add the cheese, black pepper, lemon zest, lemon juice, and olive oil drizzle. 





7. Finally, wrap it up and serve with a generous serving of snow peas mixed with lots of black pepper and the remaining lemon juice 


Enjoy, my healthy readers :)


Monday, August 1, 2016

Dijon Citrus Salmon w/ Crispy Brussels Sprouts


Super excited about this salmon recipe! Dijon anything is ridiculously tasty, and when paired with salmon, garlic, onion, chives (3 great aromatics), and cayenne pepper, it made an awesome flavor combination.This meal was super quick and easy to make, I baked the salmon and the Brussels sprouts in the oven and while that was baking I made an easy simple salad of arugula. The salmon is a fresh wild caught sockeye salmon (my favorite). Forewarning whenever you are cooking with a fish filet, be sure to check for small bones that could still be hiding in there. 

Nutrition: 
This meal is high in protein and good fats, and low in simple carbohydrates and saturated fats. The salmon is high in omega 3 fatty acids, vitamin D, vitamin B12, selenium, niacin, phosphorus, biotin, choline, and vitamin B6. The Brussels Sprouts are rich in vitamin C, vitamin K, folate, fiber, manganese, potassium, and omega 3 fatty acids. The side salad of arugula is a good source of vitamin C (antioxidant), calcium, folate, vitamin K, and vitamin A. Overall this meal is nutrient dense meeting many of your essential macro and micro nutrients. 

Ingredients:

 

1 lb Wild Sockeye Salmon 
1 1/2 Tablespoon dijon mustard 
1 lime (zest and juice)
1/2 lemon (zest and juice)
1 Tablespoon olive oil 
1 teaspoon salt 
1 teaspoon black pepper
1 teaspoon cayenne pepper (adjust if you don't like spice)
1/4 onion sliced 
2 garlic cloves sliced 
10 chives chopped 

How To Make It: 


1. Preheat oven to 350 degrees. Then, place salmon filet on foiled baking sheet and add the salt, black pepper, cayenne pepper, zest of lime and lemon, and the dijon mustard. 

2. Add the onion and garlic slices, chives, citrus juices, and olive oil. 

3. Securely wrap the salmon in foil and place in the preheated oven for about 20 minutes. (be sure to check on it after 15 minutes to see where it is at, should be light pink but still juicy) 

Finished salmon product

4. Preheat oven to 350 degrees on roast. Wash and half about 20 Brussels Sprouts and place on a baking sheet. Add about 1 tablespoon of olive oil to coat the brussels sprouts and 1 teaspoon black pepper, 1 and 1/2 teaspoon salt, and 1 teaspoon herb seasoning.

5. Roast in the oven for 15 minutes, flipping them halfway through cooking process. They should be crispy on the outside. 

Toss the brussels sprouts with some Parmesan Cheese and serve 


Serve with a simple arugula salad: 2 cups arugula, 1 cucumber, olive oil, salt, pepper, and lemon juice. 

Enjoy!


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Monday, May 23, 2016

Turkey Meatballs w/ Mushroom Tomato Sauce, Whole Wheat Spaghetti, and a Simple Side Salad.






Healthy spaghetti and meatballs?! Count me in! Like most of us, spaghetti and meatballs is just one of those meals I will always love, there is something so comforting about a bowl of warm spaghetti with meatballs and tomato sauce, and now we can add healthy to that! This version of spaghetti and meatballs is made with an organic whole wheat spaghetti that is just as tasty if not tastier than regular spaghetti, the brand I used was Delverde, and I highly recommend it. The meatballs are made with lean ground turkey instead of beef, lean turkey is a healthier meat option than beef is, and the flavors are great when you mix the right ingredients together! I made a delicious mushroom tomato sauce with fresh herbs which married all the flavors together nicely! Lastly, I served the spaghetti with fresh basil, shredded parmesan cheese, olive oil, and a simple side salad of baby spinach and kale.

Nutrition:
Since we used the whole wheat spaghetti for this, we can benefit from whole grain (bran and germ) so we get more of the fiber, B vitamins, and protein with fewer calories.
The lean ground turkey used for the meatballs is composed of only the white meat so it has only 2 grams of fat (0.5% saturated), only 100 calories per serving (about 2 meatballs), and 26 grams of protein per serving.
The mushroom tomato sauce adds tons of flavor and is also very light! It is made with crushed tomatoes which are very high in lycopene (antioxidant). Fun fact: processed tomato products like tomato sauce, paste, or canned tomatoes actually contain a higher antioxidant content than a regular tomato! So with the canned crushed tomatoes, tomato sauce, and fresh tomatoes, we are receiving tons of great antioxidants to fight those free radicals in our body!
Lastly, pair this pasta dish with a simple side salad of your favorite greens, I chose baby kale and spinach, topped with parmesan, balsamic, lemon juice, olive oil, and more tomatoes! This will add vitamin K, calcium, Vitamin C, and others!

Overall, this is a very nutritiously balanced meal with whole grain, protein, healthy fats, vegetables, vitamins, and minerals!

Turkey Meatballs: 
-1 pound lean ground turkey 
-1 egg 
-1/4 cup of bread crumbs (Italian)
-3 tablespoons crushed tomatoes or tomato sauce 
-4 garlic gloves (crushed)
-1/4 red onion (minced)
-1/4 cup chopped parsely 
-3 leaves of chopped fresh basil 
-1 1/2 stalks of fresh thyme (chopped)
-1 teaspoon of dried oregano 
- salt and pepper (about 1 teaspoon)

Mushroom Tomato Sauce: 
-1 can crushed tomatoes 
-1 small can of tomato sauce 
-1 tablespoon vegetable oil 
-1/2 red onion
- 1 small box of your favorite mushrooms (I chose shitake) 
-4 basil leaves
-1 1/2 stalks thyme
-1/4 cup of fresh parsley 
-dried oregano 
-salt and pepper (about 1 teaspoon) 
-halved cherry tomatoes 

Simple Side Salad: 
-1 cup baby kale and spinach
-1/2 lemon 
-5 cherry tomatoes 
-1/2 tablespoon of balsamic vinegar 
-1 tablespoon of olive oil 
-ground pepper 
-parmesan cheese 


















How To Make It: 

Turkey Meatballs: 
1. Preheat Oven to 400 degrees F. 



2. Put the ground turkey in a large mixing bowl along with the salt, pepper, and dried oregano



3. Add in the bread crumbs, egg, onion, garlic, crushed tomato, chopped parsely, basil, and thyme. Now mix everything together using your hand until everything is mixed together. 



4. On a baking sheet with foil and cooking spray, portion out 1 and a half inch meatballs. Bake for 15-20 minutes flipping them halfway through for even cooking. 



5. Remove the from the oven.



6. Place meatballs in the tomato sauce and simmer. 

Mushroom Tomato Sauce: 
1. Heat a large skillet with 1 tablespoon vegetable oil. 



2. Add chopped onion, garlic, salt, pepper, dry oregano. ( I also added any remaining onion I had from the meatballs) 



3. Add the sliced mushrooms and optional cherry tomatoes (for more tomato body).



4. Add the crushed tomatoes, small can of tomato sauce, 1/4 cup of chopped parsley, 4 leaves chopped basil, 1 1/2 sprigs of thyme. 



5. Add the meatballs and 1/2 ladle of the spaghetti water and let simmer! 

As for the spaghetti I just followed the directions on the box and boiled a large pot of water and salt and added the spaghetti in and cooked it for about 8 minutes checking it often to make sure it does not over cook. 

Optional: Serve the pasta with fresh basil, parmesan cheese, and a drizzle of olive oil! 
Here are a couple of different serving suggestions! And don't forget that side salad for a well balanced meal!

Simple Side Salad w/ Pasta, sauce, meatballs, drizzle olive oil, parmesan, basil.
Pasta topped with sauce, meatballs, drizzle of olive oil, fresh basil.
Pasta, sauce, meatballs, drizzled olive oil, parmesan cheese, basil.
Simple Side Salad