Food & Nutrition
sarahkatara
Posts: 826 Member
Questions/concerns/advice/recipes/tips and tricks here :happy:
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Let's get this show on the road!
I'm going to give you all the BEST recipe for a little dish commonly known as shukshuka… YUM!
1 tsp olive oil
1 bell pepper sliced
1 hot pepper sliced
1 medium cooking onion sliced
4 mushrooms sliced
1/2 zucchini grated
3 cloves garlic pressed
1 tsp paprika
1 tbsp cumin
salt & pepper to taste
1 can whole tomatoes crushed in a separate bowl (these can be pre-crushed in a tin, but they taste way better whole and self crushed… or at least Jamie Oliver tells me that
)
1/2 can water
6 eggs (either scrambled or whole)
Preheat oven to 350
In a big oven proof sauce pan heat oil over medium heat, add in all your veggies and cook until really soft. Add in garlic and spices and cook about 2 minutes. Add tomatoes and cook for 5 minutes. Add water and stir. Let some bubble pop up on the surface and add your eggs, dotted around the pan (Make sure you baste the eggs with the tomato sauce), throw the whole dish in the oven for 15 minutes.
Serve and enjoy!
This has something like 150 cals for 1 serving (1 egg per serving)0 -
That looks awesome! Very filling and nutritious too. I'm going to try something similar for breakfast sometime this weekend!0
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Yum! I can already tell I'm going to love this group!0
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Hey beautiful people! I'm doing homemade pesto sauce with chicken and whole wheat spaghetti (going to try and find Ezekiel pasta- it's all natural grains, so good, complex carbs) with sauteed spinach and garlic on the side. When I make the recipes I will let you know what all is in them. Everything will be made healthily! You CAN still enjoy your favorites 0
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Berry Fool
Ingredients
50g strawberries, halved
50g raspberries
50g low fat cream cheese
38g low-fat, plain yoghurt
1/4 tsp vanilla extract
6g caster sugar (or sugar substitute, e.g., Stevia, if you wish)
Method
1. Reserve roughly one third of the strawberries and raspberries. Use a hand-held blender or food processor to purée the remainder.
2. Beat together the cream cheese, yoghurt, vanilla extract and sugar. If using sugar substitute you should grind it into a caster sugar consistency.
3. Combine half the cream cheese mixture with half the puréed berries.
4. Reserve a few berries for decoration, then place the remainder in the base of an attractive serving glass.
5. Top with a layer of the cream cheese mixture, then with a layer of the berry mixture and finally a layer of the puréed berry and cream cheese mixture. Decorate with the reserved fruit and enjoy.
Yields 1 Serving
Nutrition (using Philadelphia Light, Low-Fat Cream Cheese, Chobani Low-Fat, Plain Yoghurt, and real caster sugar)
163 kcal, 8g fat, 136mg sodium, 5g fibre, 6g protein, 19g carbohydrates0 -
^^^ that looks so good! I'm gonna have that for breakfast tomorrow :happy:0
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Here is one of my favorite snacks. It is so perfect and summery and everyone loves it, despite it's totally healthy nature!
Simple Mint Pea Dip
3 cups fresh or frozen green peas
zest of 1 un-waxed, organic lemon
3 Tbsp. lemon juice (approx. ½ lemon)
1 large clove garlic
¼ cup packed mint leaves
2 Tbsp. extra virgin olive oil
1-2 Tbsp. raw tahini (optional, but makes the dip creamy)
¼ tsp. sea salt
Directions:
1. If using frozen peas, leave out to thaw completely, or cook them in step 2. If using raw peas, skip over to step 3.
2. To blanche the peas (this enhances their sweetness), bring a pot of water to the boil, add peas and cook for 2-3 minutes (no more!). Plunge them into an ice bath or very cold water to halt the cooking process. Set aside.
3. Put whole clove of garlic in a food processor and pulse to mince. Add the remaining ingredients and blend on high to puree.
4. Store in an airtight container for 3-4 days, but try to consume as quickly as possible.
This is from the health food blog My New Roots, and if you haven't checked it out yet, do yourself a favor and surf over there right now!0 -
mmmm…. looks really tasty0
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I agree. I don't like- okay, i despise- green peas but i'd like to try this! looks like it would be good with celery or carrot sticks!0
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I agree. I don't like- okay, i despise- green peas but i'd like to try this! looks like it would be good with celery or carrot sticks!
It doesn't taste like peas!! I promise, just try it. It tastes like mint and lemon and awesome. I tell people it's pea dip and they look at me like I'm weird and then they taste it and they want the recipe! It's friggin delicious. I would not skimp on the tahini0 -
As promised, here are ALL of my recipes that I made yesterday!
Let's start with Maple Ricotta Cheesecake bites (aka heaven on earth)
Ingredients
1.75 cups Part Skim Milk Ricotta Cheese (use fat free for lower calories and fat)
1 cup Whipped Cream Cheese Spread (can substitute fat free or regular cream cheese, not whipped)
1/2 cup Sugar-free maple syrup
1/2 cup Non-fat plain Greek yogurt
1 large egg
3 large egg whites (I used liquid egg whites, between 1/4-1/3 cup)
Method
Preheat oven to 325 degrees F. Put all ingredients in a food processor. Blend until completely smooth with no lumps. Spray muffin pan with non-stick spray. Pour into muffin tin (use mini muffin pan to yield about 55 quarter-sized bites at 25 calories each) or ramekins. Also, there will be enough cheesecake mix to make a whole cake. Feel free to use a round cake pan to make the cheesecake to cut into slices.
Bake for 20 mins or until slightly golden brown on top. the cheesecake may collapse a bit when you take it out. If you need to cook it for longer, do so. You want it to be slightly firm on top with not a lot of wiggle when you gently touch the center of it.
If you use a mini muffin pan and yield approximately 55 bites, it's 25 calories per bite! If you wanted to make slightly larger ones you're still only looking at around 50-60 cals for each regular muffin-sized cheesecake!
Nutrition (made my way)
Per Serving:
25 calories
1 g carbs
2 g fat
1 g protein
25 mg sodium
0 g sugar
NOM NOM NOM!0 -
Turkey Chili
This is lean, quick to make, and makes about 7-8, 1 cup servings. It's delicious with a little shredded cheddar cheese and light sour cream mixed in :drinker:
Ingredients
1 container (16 oz ea.) Ground Turkey
1 (15.5 oz) can Black Beans
1 (15.5oz) can red/white kidney beans
2 medium yellow onions, chopped (about 3 cups)
1 cup chicken broth (I use low-sodium and fat-free)
1 (28 oz) can diced tomatoes
1 tbsp cumin
2 tbsp chili powder
1 tbsp mustard
1 tbsp oregano
Toppings
Scallions
Cilantro
Black olives
Method
Sautee onions until soft and almost turning brown. Add ground turkey and cook until no longer pink. Add all other ingredients and bring to a boil. Cover, reduce to a simmer for about 20-30 minutes. Yields 7-8, 1- cup servings!
Nutrition
Per 1 cup serving:
270 calories
29 g carbs
11 g fat
19 g protein
760 mg sodium
7 g sugar0 -
Mashed Coconut Sweet Potatoes
Ingredients
3 medium Sweet Potatoes
1/3 cup Silk Vanilla Coconut Milk (may use unsweetened coconut milk for reduced calories/sugar)
1 tbsp cinnamon
Method
Poke deep holes in the potatoes with a fork and microwave them on a plate for 15 minutes. Cut open lengthwise once finished and let cool. Peel skin away from the sweet potato flesh. Place the sweet potatoes, coconut milk, and cinnamon in a food processor and process until smooth!
Nutrition (per 1/2 cup serving)
70 calories
15 g carbs
0 g fat
1 g protein
44 mg sodium
6 g sugar
SOOOOO YUMMY!0 -
Basil Parmesan Pesto sauce
Ingredients
1/4 cup Pine Nuts
2 Tbsp Extra Virgin Olive Oil
1/3 cup warm water
2 cups fresh basil leaves
4-8 tbsp parmesan cheese (depends on your tastes)
Method
Place everything in a food processor and blend until all of the nuts are blended in. The sauce will NOT be smooth. That is ok. Yields about 8 tbsps
Nutrition (per tbsp)
74 calories
1 g carbs
7 g fat
3 g protein
85 mg sodium
0 g sugar
Use it on whole wheat pasta or whole grain/wild rice with chicken :happy:0 -
love all these thanks everyone!!!!0
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Sarah, YOU, my dear, sound like a genius in the kitchen! Bravo!
I'm going to post things as I make them… I
to cook!!!!! Unfortunately, the majority of the time I have no one to cook for 
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Watermelon Salsa "recipe" (I put this in quotes because really it's more of a suggestion)
Cherry tomatoes
Cucumber
Onion (I used sweet onion because they don't make me cry as much!)
Jalapeno pepper- as much kick as you want
Cilantro- I like A LOT
Lime juice- fresh squeezed please
Watermelon
salt & pepper to taste
Dice everything as small as you like and mix it all together. If you like more tomato, add more. If you want it more spicy, add jalapeno. I'd say you want an equal amount of tomato and watermelon. Feel free to add whatever's in your fridge that might go well, like bell pepper or something. This is just what I had on hand. Enjoy! So yummy0 -
WANTED: LOW CARB/HIGH PROTEIN, EASY RECIPES.
GO!!!0 -
Here is one of my favorite breakfasts in the world, since it is so fast to make, and the calorie count is so low.
Breakfast in a cup: 289 calories
Coffee - Brewed from grounds, 1 cup (8 fl oz) 2cal
Cherry Tomatoes - Fresh, 2 tomato 8cal
Eggs Scrambled - Scrambled, 2 Egg Scrambled 140cal
Carrots - Baby, raw, 1 medium 4cal
Kraft Singles - 2% Milk American Cheese Slices, 1 Slice 45cal
Aldi Breakfast Best - Original Pork Sausage Patties, 1 cooked patties (54g) 90cal
The great thing is on a fast paced morning, this can be made in a microwave safe cup in the microwave. Put in the eggs, carrots and sausage, then microwave for one minute. Stir it all up and cut the sausage up, then add the tomatoes and the cheese, microwave for another minute and it is done! Just put cheese on the top and it will melt from the heat. Tastes delicious. Sometimes I put salt and pepper on it, but not this morning.
On a normal day I would use turkey sausage and mozzarella cheese, but I had neither of those this morning So I had to improvise. Also, sorry for the pic being so huge, I have not figured out how to make it smaller yet 
Enjoy. 0 -
Lunch: 218 calories
Fruit - Kiwi , 1 whole kiwi, peeled 46cal
Cherry Tomatoes - Fresh, 3 tomato 12cal
Peach - Peach Fresh Fruit, 5 oz 57cal
Veg - Usda - Bell Peppers, 0.5 medium pepper (~5.3 oz) 13cal
Daisy Brand - Low Fat Cottage Cheese 2% Small Curd, 1/2 cup (113.5g) 90cal
Really hope the picture is smaller...if anyone can tell me how to make it smaller that would be excellent 0 -
I take photos of everything I eat and the calories included on my FB page, check it out if you like. That way if I forget to post here, you can see it on there.
http://www.facebook.com/media/set/?set=a.10150909312386033.417640.652501032&type=3&l=30def975c30 -
Dinner was awesome, I had my 13 year old make dinner so I could see what his idea of a balanced meal was. This is what I got!
263 calories
Great Value - Frozen Thinly Sliced Chicken Breast, 0.5 PIECE (112G0 70cal
Green - Bell Pepper, 1 ounce 6cal
Carrots - Baby, raw, 3 medium 11cal
Home Prepared - Cous Cous - Cooked, 1 cup 176cal
***Please someone tell me how to make the pictures smaller***0 -
Tried this on the general forums and I'm getting NO responses, it's infuriating! My boss just asked me to make all our lunches for the company. I have a 30 dollar a week budget and I have to feed 3 women (including myself) 5 lunches. I need ideas! I only get 30 dollars so I can't get too fancy and I want to avoid bringing extra stuff from home. Help!0
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Tried this on the general forums and I'm getting NO responses, it's infuriating! My boss just asked me to make all our lunches for the company. I have a 30 dollar a week budget and I have to feed 3 women (including myself) 5 lunches. I need ideas! I only get 30 dollars so I can't get too fancy and I want to avoid bringing extra stuff from home. Help!
Something economical and healthy is a rollup.
Tortilla shell with mustard, sliced deli meat and a pickle. Roll it up and cut it in half. Filling and tasty Maybe some bottles of water and a fruit to go along with it. 0 -
Tried this on the general forums and I'm getting NO responses, it's infuriating! My boss just asked me to make all our lunches for the company. I have a 30 dollar a week budget and I have to feed 3 women (including myself) 5 lunches. I need ideas! I only get 30 dollars so I can't get too fancy and I want to avoid bringing extra stuff from home. Help!
I like the ideas of roll ups or wraps. Try different types of meats (ham and turkey/chicken are usually the cheapest) and cheeses. Get several different types of condiments (go to the dollar store for these!). Mayo, mustard (dijon and yellow), horseradish sauce, oil/vinegar, and a shaker of italian herbs.
Also, you could buy pre-cooked sliced chicken (Tyson sells some, along with steak too), a few big bags of romaine, spring mix, or raw spinach, and a bag of croutons. Other yummy toppings: dried raisins/cranberries, tomatoes, red onion, GARBANZO BEANS! (great source of protein and CHEAP). Use oil and vinegar to keep it light and healthy and also cost effective. I also enjoy Hidden Valley's Ranch powder. It adds a really nice kick to salads! Throw some nuts in too, like almonds (i put mine in a small bag and pound them once or twice to get them to split for easier eating in a salad). This will make BIG and very filling salads. Hard boiled eggs are also awesome for this!
Hope these ideas help a little! If I come up with anymore I'll definitely post again!0 -
So, I made a KILLER quiche last night! It is almost 100% clean. The only not fully clean food is the organic whole wheat crust. See notes for variations
Almost Clean Spinach and Parmesan Quiche
2/3 cup Grated Parmesan cheese
16 oz carton Egg Whites
Sundried tomatoes, about 10 pieces (NOT packed in oil) - cut these up into smaller strips or chunks to make it go further.
2-3 cups Spinach, Raw
9" pie crust- I used a premade, totally organic kind from Wholly Wholesome. I had to go to Whole Foods for this.
1-2 tsp olive oil
2-3 cloves garlic, chopped
Italian seasoning to taste- I used 6 tsp and it was a little heavy but I like the flavor.
These are the exact ingredients and amounts I used in my recipe:
Great Value - 100% Parmesan Grated Cheese, 12 Tbsp
Spice Classics - Italian Seasoning, 6 tsp
Whole Foods 365 Organic - Sundried Tomatoes, 10 pieces
Great Value Original Liquid Eggs 16 oz Carton - Egg Whites, 1 container (1 4/5 cups ea.)
Spinach - Raw, 2.5 cup
Spices - Pepper, black, 1 tsp
Wholly Wholesome - Organic Whole Wheat 9" Pie Shell, 1 pie crust
Great Value - 100% Pure Extra Virgin Olive Oil, 0.66 tbsp (15ml)
Directions:
Preheat over to 350 F. Sautee spinach and garlic in 1-2 tsp olive oil. Sautee until leaves just start becoming soft and condense. Combine all ingredients in a large mixing bowl. Mix well. Pour mixture into pie crust. Bake at 350F for 45 minutes. There should be no liquid when poked with a toothpick or knife. Cut into 8 slices. REALLY easy and DELISH!
Nutrition facts for 1/8 of recipe:
Calories: 197
Fat: 12
Protein: 11
Carbs: 13
Sodium: 414
Sugar: 4
Enjoy!0 -
I also made a fresh, summery quinoa salad last night.
Clean Eating Quinoa Summer Salad
Note: you can add ANY veggies to this. I just used what I had in the fridge.
1/2 cup serving size
1 cup dry quinoa (makes 3 cups cooked)
1-2 large carrots, diced
1-2 large celery stalks, diced
1/2 of a red pepper, diced
Juice of 1 fresh lemon
1 cup cilantro (or to taste)
Directions:
Cook quinoa according to package. Put in the refrigerator immediately to cool down. Prepare your veggies and herbs. Once the quinoa is cooled, add everything else to it in a tupperware or big bowl and stir well. Make sure to use that lemon juice too!
Exact ingredients and amounts I used:
Whole Foods 365 - Organic Quinoa, 1 cup dry
Earthbound Farm Organic - Bunched & Cello Carrots (Whole), 1.5 carrot (7" long, 1.25" diameter)
Peppers - Sweet, red, raw, 0.5 cup, chopped
Celery - Raw, 0.5 cup chopped
Lemon juice - Raw, 3 wedge yields
Fresh Raw (Nutritiondata.Com) - Cilantro, 1 oz
Nutrition (1/2 cup):
Calories: 121
Fat: 2
Carbs: 23
Protein: 5
Sodium: 26
Sugar: 20 -
I would go for:Tried this on the general forums and I'm getting NO responses, it's infuriating! My boss just asked me to make all our lunches for the company. I have a 30 dollar a week budget and I have to feed 3 women (including myself) 5 lunches. I need ideas! I only get 30 dollars so I can't get too fancy and I want to avoid bringing extra stuff from home. Help!
Pasta (pasta itself is very cheap, if you grab a cheap store bought tomato based sauce and throw in some veg that will do the job)
Stir fry (double up the veg from pasta day to save money, then all you need is rice and a store bought sauce)
Soup and bread (dead easy to make from scratch with your veg of choice)
Daal (serve with left over rice from stir fry day)
Chilli (more left over rice! And any left over veg too)
Your shopping list would basically be:
Pasta (1 day worth)
Rice (3 days worth)
Veggies (5 days worth, bulk buy)
Bread (1 days worth)
Lentils (1 days worth)
A jar each of pasta sauce and stir fry sauce
A few herbs and spices for the daal and chilli
Vegetable stock for the soup
And then see where your budget is, and buy meat or fish to add to the chilli/pasta/stir fry if you can afford it.0 -
OK, so for almost 2 weeks I have been stuffing fruits and veggies into every meal...I never used to at all. But, I always go over my cal count because I wanted a cup of watermelon or a few cherry tomatoes for a snack...are there any zero cal fruits or vegetables I can eat in order to stay in the numbers?
I posted this in the public forum instead of our group by accident ughh...wish I could delete it0 -
OK, so for almost 2 weeks I have been stuffing fruits and veggies into every meal...I never used to at all. But, I always go over my cal count because I wanted a cup of watermelon or a few cherry tomatoes for a snack...are there any zero cal fruits or vegetables I can eat in order to stay in the numbers?
I posted this in the public forum instead of our group by accident ughh...wish I could delete it
leafy greens and cucumber come to mind. They are not zero calorie but very close. I wouldn't worry about going over on veggies though. Don't ever feel bad about eating tomatoes! or watermelon. But that's just my opinion.0
