Category - Nutrition

Five Fantastic Smoothie Recipes For Diet

Green Powerhaouse smoothie

Smoothies are great drinks to have before you start off your day. Instead of grabbing that morning cup of coffee, do consider a fantastic smoothie drink to help power your day. Consider these five smoothie recipes to help you get going. When making your shakes and smoothies, it does not matter what type of blender you currently have, what is important is knowing how to maximize the use of your appliance. It is a great idea to always cut up the fruits and vegetables you are adding in the machine before you blend. There isn’t really a need to “dice” or make fancy cuts but the key is to get the pieces small enough instead of adding big chunks or whole fruits and vegetables. This allows for better consistency in your smoothies. If you already have one of those strong, high quality blenders (that often cost hundreds of dollars) you are lucky as you are able to blend up everything smoothly. If your blender is below average, your smoothie may not be so smooth and this affects your recipe and enjoyment. You may also need to peel off the skin of some ingredients to truly get the consistency that you want.

If you are not yet in a possession of a blender, please check out this post before you do your shopping for new blenders.

Green Powerhaouse smoothie

Powerhouse Greens

Ingredients

1 Bunch Kale
½ Cucumber
4 Celery Stalks
1/3 Fennel Bulb and Stalk
1 Green Apple
1 Fuji Apple
1 Pear
½ Lemon
1 Inch Ginger

Preparation

Cut all the ingredients in a uniform size and put them all in your blender. Blend all the ingredients to combine and to have a smooth consistency. What is great about recipe is that it does not have any milk (great for lactose-intolerant people and those going vegan).

Pour into your favorite smoothie glass or container and enjoy!

Stomach Soother smoothie

Stomach Soother

Ingredients

1 Small Head of Fennel
2 Stalks Celery
1 Handful of Mint
1 Bunch Flat Leaf Parsley
½ Green Apple
2 Small Lemons

Preparation

Blend all your ingredients to combine. Make sure your fruits and vegetables are cut up in chunks so your blender can blend them smoothly.

(Fennel has a bold, licorice flavor that is not only great in salads but in smoothies too. It is a fantastic digestive aid.)

Immune Booster smoothie

Immune Booster

Ingredients

½ Cucumber
2 Stalks Celery
Handful of Spinach
1 Apple (Any apple you may have, we prefer to use green apple for the tangy taste)
½ Lemon
1 inch Ginger

Preparation

Blend all ingredients to combine. Make sure you are using fresh fruits and vegetables to really taste the goodness in your smoothie.

Ultracool Green Drink smoothie

Ultracool Green Drink Smoothie

Ingredients

8 Kiwis
3 Green Apples
1/3 Cucumber
1 Piece of Fresh Ginger
Handful of Fresh Mint

Preparation

Blend all ingredients to combine.
Mint is very easy to grow and they are fantastic in any smoothie or other recipes. Try to grow your own mint in tiny pots to always have a handful of this fresh herb.

Healthy Lungs smoothie

Healthy Lungs

Ingredients

1 Cucumber
1 Head Romaine Lettuce
1 large Handful of Parsley
2 Meyer Lemons
1 Apple
1 Inch Ginger

Preparation

Blend all ingredients to combine.

Ginger is one of those ingredients that is centuries old and is both flavorful and powerful. It is a natural anti-inflammatory and has been shown to have dramatically impressive results in persons suffering from arthritis. Most importantly it is a powerful immune booster.

 

 

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Three Easy Vegetarian Recipes

Sweet potato fries with curry dip

Cooking can be time-consuming and trying to think of recipes to make after a long day at work can be daunting. These three easy vegetarian recipes will make your meal time not only healthier but less time-consuming. We try to give suggestions for easy meal recipes you can easily make without taking so much time.

Asparagus with lemon

Asparagus with Lemon

Ingredients

1 pound asparagus (Green beans can also be used)
1 medium lemon
3 tablespoons of olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon ground cashews (for garnish)

Preparation

Carefully wash the asparagus. Cut off the ends and steam until the stems are cooked but still remain firm.

In a bowl, mix the oil, salt, pepper, and nutmeg together with the juice of the lemon.

Arrange the asparagus on your dish and drizzle the lemon dressing mixture on top.

Garnish with ground cashews and serve.

Sweet potato fries with curry dip

Sweet Potato French Fries

Ingredients

For the fries:

2 pounds sweet potatoes. Peeled and cut into 1/2-inch thick wedges
1/2 teaspoon salt
1/2 teaspoon paprika
1 tablespoon extra-virgin olive oil

For the dip:

1 tablespoon extra-virgin olive oil
1 cup ketchup of your choice
1 teaspoon mild curry powder
2 green onions, chopped

Preparation

Preheat your oven to 200°C or 400°F

In a bowl, toss your sweet potato wedges with the extra-virgin olive oil, salt, and paprika. Be sure to get the wedges evenly coated.

Spread the coated sweet potatoes on a baking sheet.

Bake the sweet potatoes until soft. Approximately 20 minutes.

On your skillet, heat the olive oil and cook the green onions with curry powder until they are softened and fragrant for approximately 1 minute. Stir in the ketchup and transfer to a dipping bowl.

Serve together with your baked sweet potatoes and enjoy.

Eggplant Croquettes

Eggplant Croquettes

Ingredients

2 pounds eggplant, peeled and cubed
1 cup shredded cheese of your choice (we used mild Cheddar cheese)
1 cup seasoned bread crumbs
2 eggs, beaten
2 tablespoons dried parsley
2 tablespoons white onions, chopped
1 clove garlic, minced
1 teaspoon salt
1/2 teaspoon ground black pepper
1 cup vegetable oil for frying

Preparation

Microwave eggplants in a bowl on medium-high heat for 3 minutes. Turn over eggplants and microwave again for another 2 minutes.
Check eggplants and see if they are tender. Cook for another 2 minutes if the eggplants are still hard. Drain any liquid from the eggplants and mash it thoroughly.

In the same bowl combine cheese, bread crumbs, onion, garlic, parsley, and eggs with the mashed eggplants. Mix well. Shape the eggplant mixture into patties.

In a large pan heat oil for frying. Fry your eggplant patties on each side until golden brown.

Serve and enjoy!

(This recipe is great to prepare beforehand. Eggplant patties can be stored in the freezer and fried until you are ready.)

All recipes in this article are diet-friendly.

 

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Three Easy Diet Recipes

Skillet Eggs

Preparing meals can be a challenge especially for busy working individuals as often the feeling of tiredness takes over once we reach our homes. After a long, hard day at work the last thing on our mind is to slave over our kitchen. Hence, the person often on our speed dial is the pizza place and some Chinese restaurant that does deliveries. Don’t dial for pizza or takeout just yet. We have three easy diet recipes packed with flavor that will make meal preparation a breeze. Start eating healthy today because the little effort you put into your choices and meals will pay off big time in the future.

Skillet Eggs

Skillet Eggs

Ingredients

1/4 cup tomato juice
1/8 teaspoon pepper
2 eggs
1/4 teaspoon salt
1/4 teaspoon parsley flakes

Instructions

Put your skillet on moderate heat, combine all ingredients together except the eggs.

Stir the ingredients until your mixture comes to a boil.

Add the eggs one at a time.

Cook the eggs over moderate and keep basting it with the tomato juice.

Baste until the yolks are set approximately 4 minutes. Serve.

Healthy Waldorf Salad

Healthy Waldorf Salad

Ingredients

4 teaspoon mayonnaise
3 small red apples, diced (unpeeled)
1/4 cup chopped walnuts
2 teaspoon unsweetened pineapple juice
1/2 cup diced celery

Instructions

In a bowl mix the mayonnaise and pineapple juice.

Toss in your diced apples, celery, and walnuts. Fold in all the ingredients together until properly combined.

Chill for about 20 minutes then serve.

Cream of Cauliflower Soup

Cream of Cauliflower Soup

Ingredients

4 teaspoon butter or margarine
3 tablespoons flour
3/4 teaspoon salt (if using unsalted butter you can omit salt)
1/8 teaspoon pepper
1 and 1/2 cups vegetable stock and pulp
1 and 1/2 cups skimmed milk
150 grams cauliflower florets

Instructions

Melt your butter in your skillet, blend in the flour and let it simmer on low for five minutes.

Add your vegetable stock and milk gradually. Toss in the cauliflower florets. Constantly stir until the mixture thickens.

Using your immersion (hand) blender, blend the soup until you reach your desired consistency.

Serve.

 

 

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Three Effective Fruit Smoothies Recipes For Slimming

slimming down with shakes

slimming down with shakesToday, we are sharing three effective fruit smoothie recipes for slimming. We can drink these fruit smoothies both before and after every physical exercise. The vitamins in the fruits have an antioxidant effect, so they counteract the effects of free radicals, which accelerate aging.

Do you want to lose weight the healthy way, without having to feel weak and deprived at every step and without giving up the pleasure of savoring what you eat or drink? The list of foods to help lose weight does not have to be full of food and drinks without flavor. There are many healthy options available out there that will keep you nourished without looking sick and deprived of life’s eating pleasures.

There are very rich solutions to lose weight and do it with great pleasure. Solutions that can then be assumed as pure habit and begin to be a part of your life. Within these widely accepted and practiced solutions are the slimming shakes. Fruit shakes are very popular all over the world today. They are a delight and are very refreshing as well as nutritious. The best part, fruit shakes/smoothies/juices can be consumed both before and after physical exercise.

Incorporating the fruits into our lives

Of course, you already know that fruits in their generality are rich in vitamins and minerals. Therefore, they are widely used in various products for the skin and hair. However, its truly potent effect takes place when we consume them directly, when we eat them and incorporate all their nutrients naturally into our body. This direct consumption of fruits, in their original form or in tasty milkshakes, gives you, in addition, the guarantee of truly natural components that have not been manipulated with chemicals, dyes or preservatives that, in the long run, also harm our body and our health.

It may be interesting for you to know that in the specific case of vitamins contained in fruits, they have an antioxidant effect. This means that these vitamins counteract the negative effects of so-called free radicals which are nothing more than highly reactive substances produced by our own body when we maintain inadequate feeding, we are subjected to stress or are prey to sedentariness and that accelerate the process of aging, deteriorating our cells and tissues.

Why are fruits a solution?

We must not be frightened by having within ourselves a mechanism that is harmful to our body because, as we said, there are solutions and among them is the consumption of fruits. The fruits have an important amount of potassium, magnesium, bromine, copper, zinc and calcium.

In fact, you can combine the fruits into your food recipes, especially in your drinks and natural milkshakes. This will help you balance your diet and achieve not only a good figure, but also good health.

Studies have shown that maintaining a balanced diet by eating whole grain cereals, nuts, seeds, fruits and vegetables is an ideal solution for supplying our body with the vitamins, minerals and other nutrients belonging to the antioxidant group. This type of diet also reduces the risk of heart disease and cancer. Ideal for preparing natural homemade shakes for slimming are strawberry, different types of berries, banana, pineapple, melon and lemon. Here we propose five of the best shakes to lose weight and maintain the ideal body weight.

Strawberry Milkshake Delight

Strawberry Milkshake Delight

Strawberry is a very complete fruit in terms of vitamin complex. It has a high content of vitamin C but also, the strawberry is made up of water, fiber, potassium, calcium and magnesium. This fruit also contains folic acid, vitamin C, and vitamin E. Its main consumption recommendation is based on its richness in minerals, vitamins and iron.

For its properties and its antioxidant power it is often recommended to make it a part of your diet if you want to fight wrinkles and cellulite. Its flavor is enhanced in a good milkshake. The combination of the strawberry with milk (skim, if you are trying to lose weight) is exquisite and delicious, so it will be very easy for you to motivate other family members to consume this fruit as well. After passing the fruit through the mixer and getting the milkshake, do not forget to strain it to extract the seeds and improve its texture. You can skip the straining process if you prefer more texture in your drink.

Ingredients

2 cups skimmed milk
1 tablespoon honey
1 cup frozen strawberries
1 teaspoon vanilla extract

Preparation

Combine milk, honey, vanilla, and frozen strawberries in a blender. Blend the mixture until smooth. Pour into your favorite glass and consume.

If you want to have a thicker milkshake, use only 1 cup of skimmed milk and add additional strawberries.

Pineapple Celery Smoothie

Pineapple Celery Smoothie

Ingredients

400ml water
300g fresh pineapple (you can use frozen pineapples if fresh is not available)
1 stalk celery
1/2 lemon, juiced
1 tablespoon honey

Preparation

Combine all ingredients in a blender. Blend until smooth. Divide the smoothie into two. Drink the first half early in the morning. Great way to perk you up and get you going. You can drink the second half for your lunch. Enjoy!

Exquisite and Easy Banana Smoothie

Exquisite and Easy Banana Smoothie

Another nutritious and commonly consumed fruit is the banana or its cousin the plantain. In some countries, it is even used as a main ingredient to specific food dishes. Banana shakes are very tasty and nutritious as well as appropriate for any time of day. Each banana contains a lot of potassium, which means it has a high energy power. When you add skim milk in combination with this fruit, you achieve a light and recommended smoothie to maintain your weight or aid you in slimming, complemented by exercises.

Ingredients

1 whole ripe banana, roughly chopped
1 tablespoon oat bran
1 cup low fat / skimmed milk
1 tablespoon honey / agave nectar

Preparation

Combine all ingredients in your blender. Blend until smooth. If you want to have little chunks of banana in your shake, just blend until you achieve the consistency that you want. Pour into glass and consume immediately.

This drink is great when taken before your workout.

 

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Effective Diet Recipes To Lose Weight

Today we are sharing effective diet recipes to Lose weight. Before you set high expectations of shedding the pounds, keep in mind that the recipes featured here will yield the best results if you combine this diet with exercise and proper hydration.

Most people today are affected by obesity. Seeing people being so overweight now seems to be the new “normal”. Obesity is a health disorder that threatens your health and overall well-being is a serious disorder and should be addressed. Thousands of people die each day due to weight-related ailments. Combating this weight problem is not impossible and there are now so many options available to us to remove the excess weight. One of the best things we can still do though is to watch what we eat and to take care of our bodies.

Many people are still on this “journey” to finding the best diet and alternatives out there so they can lose weight. Often, it just involves them trying different fad diets, shelling money for pills and other stuff that promises them they can be skinny. Sadly, at the end of the day none of the things they invested their money on fails.

Let us abandon this mindset because it is never healthy. Keep in mind, nothing beats dedication, hard work, and proper nutrition for effective, long-lasting weight loss.
The recipes featured here will serve as your starting guide. May you find more recipes to add to your list as you continue on your weight loss journey.

Miraculous Soup

This soup is low in calories so you can eat this whenever you have those “hunger pangs”.

Ingredients

3 white onions
1 green bell pepper
1 red bell pepper
2 tomatoes
1 whole cabbage head
1 bunch of celery
2 carrots
750ml water
Salt and pepper to taste
(Optional) Choose from these spices as to which ones you’d want to go in with your soup: ginger, paprika, bay leaves, chili powder, curry powder, garlic salt etc.

Preparation

Dice all vegetables in an even size to make sure they cook evenly.
In a soup pot, pour in 750ml water and slowly add the vegetables.
Season the soup with your chosen spices, salt and pepper according to your taste.
Let the soup boil for 10 minutes or until the soup is soft. Serve and enjoy!

Carrot and Parsley Juice

This carrot and parsley juice goes great with the Miraculous soup recipe. When taken together, they help accelerate weight loss. Carrot and parsley have fat-reducing and diuretic properties that will help you lose excess water weight and burn fat. Take one glass of this juice every day, preferably in the morning before you exercise.

Ingredients

2 oranges
2 carrots
1 glass of water (200 ml)
1 bunch of parsley

Preparation

Wash all the carrot and parsley.
Roughly chop the parsley and set aside.
Dice the carrots and set aside.
Cut the two oranges in half and extract the juice.
In a blender, combine the carrots, parsley, orange juice, and water.
Blend until thoroughly combined. Pour in your favorite glass and enjoy!

(Check out our blender recommendations here.)

 

 

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The Five Sure Steps For A Healthy Life

A healthy lifestyle is not just about looking fit and maintaining weight. It should be viewed as a holistic approach that focuses on physical, mental, and emotional well-being. To be able to live a healthy life a lot of steps need to be taken.
Today, we are going to break it all down so it is easier to be able to follow and track. Following sensible, good food habits as well as doing daily physical exercise regimen will kickstart your way to a healthy lifestyle. It is a challenge to many as we are busy with our modern lifestyles often sucked by too much work. We also easily fall to the temptation of choosing unhealthy snacks to reward ourselves. And during our hours of rest and relaxation, we often just end up sitting in front of our tv or computer. It is important we recognize our daily unhealthy habits so we can stop and make a conscious decision to start leading a healthy lifestyle.

1.) Start eating healthy food
The biggest favor we can do for our body is to give it the proper fuel it needs to function properly and our body’s fuel is the food that we eat. If we continue to eat sweet, sugary, and nutrient-lacking food we are not doing ourselves any favors. A healthy balanced diet consisting of the proper food groups in the right amounts will ensure our body’s optimal function. Think of it this way, if your car is powered by Petrol you do not chug a liter of soda pop and cola in the fuel tank to make it run.

2.) Get active each day
Regular exercise is another essential thing we need to do so our body can be healthy. If we exercise regularly we keep our body active and agile. Better nutrient absorption and a slew of other health benefits can also be had by doing regular exercise. Activities that strengthen bones and build muscle is also highly recommended.

3.) Maintain a healthy peace of mind
Inner health is as important and outward health. What goes in our brains affect our bodies from the inside. A highly stressed out mind has been observed to affect physiological changes particularly our digestive functions. Don’t let depression or mental stress of any kind will or might overpower you one way or another. If you feel like you are overwhelmed, best to try and workout what is bothering you and seek professional health if you need to.

4.) Quit smoking and drinking
People have many bad habits that greatly affect their health but two frequent activities many people do the world over and can be seen being done even in public is smoking and excessively drinking alcohol. Granted these are social activities done for various reasons and in the end, it is up to the individual whether they want to do it or not, smoking and drinking are still very harmful to the body and should best be avoided if possible.

 

5.) Get enough sound sleep
Sleeping is a function we must not overlook. It allows our bodies to rest, our brains to process thoughts better and store memories properly, lowers stress, and lots of other things. Do not compromise on sleep. Following a steady sleep cycle allows us to be able to tackle more things in the proper mindset. Having a steady sleep cycle is essential to our body’s recuperating function. Too many people are suffering various health risks because they are not getting enough sleep.

May this guide help serve as your starting point in plotting and charting your steps to healthy living. These are easy things to read about but implementation is harder than it seems. To start living right, check out these tips on healthy eating and start changing your habits one step at a time.

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Three Easy Dinner Recipes Packed With Protein

For those people who are trying to increase more protein in their diet, these recipes will be right for you. Let us stop ordering take outs. By cooking our own dinner we not only become more aware of what we’re putting in our bodies, we are able to control our salt intake. Cooking your own dinner also helps you save money. What could more awesome than shedding the pounds while have more cash in your pocket?
Tap your inner Master Chef and head to the kitchen cooking these recipes now. Be sure to post your pictures in the blog. If you have any modifications to these dishes, be sure to let other readers know and share the goodness.

Pan Seared Salmon with Braised Broccoli

If you haven’t cooked fish at all in your life you still cannot ruin this dish if you are going to give it a try for the first time. With our step-by-step guide, you can be assured this will turn out perfect the first time.

  • 1 ¼ pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried, divided
  • 1 teaspoon salt, divided
  • 2 heads broccoli (1-1½ pounds), trimmed
  • 1 ½ tablespoons extra-virgin olive oil, divided
  • 1 small onion, diced
  • 3 tablespoons raisins
  • 2 tablespoons pine nuts
  • ½ cup water

Season salmon with half the rosemary and ½ teaspoon salt at least 20 minutes and up to 1 hour before cooking. This is very important so more flavor can penetrate into the salmon and you’ll have a much more flavorful, delicious dish.

Cut the broccoli into florets with 2-inch-long stalks. Use as much of the vegetable as you can.
To make it easier to digest, remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise. Be sure to have even sizes so florets cook more evenly.

Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent. Add raisins, pine nuts and the remaining rosemary; toss to coat with oil. Careful with tossing. If you are not confident with your tossing abilities, just use your spatula.

Cook, stirring, until the pine nuts are fragrant and beginning to brown this is usually done in three to five minutes.

Add the broccoli, season with the remaining ½ teaspoon salt and toss to combine.

Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated about eight to ten minutes.

Meanwhile, heat the remaining ½ tablespoon oil in a large nonstick skillet over medium-high heat. Using non-stick cookware is important in weight loss because it helps you cut back on oil.

Add salmon, skinned side up, and cook until golden brown about three to five minutes. Gently turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more. This ensures that your fish will cook just right. To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon.

Nutrition information
Per serving: 311 calories; 14 g fat (2 g sat); 5 g fiber; 16 g carbohydrates; 32 g protein; 144 mcg folate; 66 mg cholesterol; 6 g sugars; 0 g added sugars; 1,976 IU vitamin A; 77 mg vitamin C; 111 mg calcium; 2 mg iron; 700 mg sodium; 961 mg potassium
Nutrition Bonus: Vitamin C (128% daily value), Vitamin A (40% dv), Folate (36% dv)
Carbohydrate Servings: 1
Exchanges: 1 vegetable, 4 lean meat

Easy and Quick Chicken Tikka Masala

Stock up on your spices because we’re very confident you are going to make this dish over and over again.

  • 4 teaspoons garam masala
  • ½ teaspoon salt
  • ¼ teaspoon turmeric
  • ½ cup all-purpose flour
  • 1 pound chicken tenders
  • 4 teaspoons canola oil, divided
  • 6 cloves garlic, minced
  • 1 large sweet onion, diced
  • 4 teaspoons minced fresh ginger
  • 1 28-ounce can plum tomatoes, undrained
  • ⅓ cup whipping cream
  • ½ cup chopped fresh cilantro for garnish

Stir together garam masala, salt and turmeric in a small dish. It’s best to mix these items in a small dish separately to really integrate the different flavors.

Place flour in a shallow dish. Sprinkle chicken with ½ teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour. This will be used later for the sauce.)

Heat 2 teaspoons oil in a large skillet over medium-high heat. We opted to use canola oil so it doesn’t “burn” quickly. Cook the chicken until browned usually one to two minutes per side. Transfer to a plate.

Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger. Cook these items while stirring often, until starting to brown. Add the reserved spice mix and cook, stirring, until fragrant. Sprinkle with the reserved 1 tablespoon flour and stir until coated.

Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes. Stir in cream. Add the chicken and any accumulated juices to the pan.

Bring to a simmer and cook over medium-low heat until the chicken is cooked through, usually four to five minutes. Garnish with cilantro.

Serving size: 1½ cups
Per serving: 318 calories; 14 g fat (5 g sat); 4 g fiber; 21 g carbohydrates; 27 g protein; 56 mcg folate; 85 mg cholesterol; 6 g sugars; 0 g added sugars; 1,029 IU vitamin A; 29 mg vitamin C; 109 mg calcium; 3 mg iron; 585 mg sodium; 682 mg potassium
Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (21% dv)
Carbohydrate Servings: 1½
Exchanges: ½ starch, 1 vegetable, 3 lean meat, 2 fat

Simple Swedish Meatballs

One can never go wrong with meatballs. Don’t let the thought of preparing meatballs scare you because this is very easy, quick, and yummy.

Combine onion, bread crumbs, ¼ teaspoon salt, pepper, nutmeg and cardamom in a bowl. Add the ground turkey and pork; gently mix to combine (do not overmix). Using a scant 2 tablespoons for each, make about 20 meatballs.

Heat oil in a large non-stick skillet over medium heat. Add the meatballs and cook, turning occasionally and reducing the heat if the pan gets too hot, until almost cooked through, 10 to 12 minutes. Transfer to a plate.

Add mushrooms and flour to the pan and increase heat to medium-high. Cook, stirring occasionally, until their liquid has been released and evaporated, 8 to 10 minutes. Pour in broth to the pan and scrape any brown flour sticking to the bottom to make sauce more flavorful, add the meatballs. Bring to a simmer and cook until the meatballs are just cooked through and the sauce is thickened, about 2 minutes. Remove from the heat. Add sour cream, parsley, jam and the remaining ½ teaspoon salt to the sauce; gently stir until combined.
Make Ahead Tip: Freeze cooked meatballs in sauce airtight for up to 3 months. Defrost before reheating.

Serving size: 4 meatballs
Per serving: 255 calories; 11 g fat (4 g sat); 2 g fiber; 16 g carbohydrates; 24 g protein; 46 mcg folate; 62 mg cholesterol; 5 g sugars; 2 g added sugars; 344 IU vitamin A; 8 mg vitamin C; 43 mg calcium; 2 mg iron; 636 mg sodium; 631 mg potassium
Carbohydrate Servings: 1
Exchanges: 1 starch, 2 lean meat, 1 fat

 

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3 Portable And Nutrition Packed Breakfast Ideas For People On The Go

We have been told that breakfast is the most important meal of the day and here is the proof that is indeed true. This being proven, we should make it our healthiest one as well. Let us stop replacing a good and healthy nutritious meal with a cup of coffee or worse, nothing at all. Here in FitnessBright we definitely understand though that sometimes (always?) we’re in a rush to make our morning commute. Here are three portable and nutrition-packed breakfast ideas for people on the go. We are quite familiar with grabbing the closest fat and calorie-filled food near us as we dash for the door, or just skip breakfast altogether. This is definitely not good for our bodies! Today, let’s aim to change that. Let us start the morning meal right while rushing out the door with these easy, weight loss-inducing breakfast foods that are 100% commuter friendly!

1.) Mini Breakfast Bites

INGREDIENTS

7 large eggs
1/4 tsp. salt
1/4 cup milk
1 cup grated cheddar cheese (we prefer mild but use what you prefer)
1 cup roughly chopped spinach
3/4 cup Parmesan cheese
Cooking spray

INSTRUCTIONS

Preheat the oven to 350ºF. Grease a 12-count muffin tin with cooking spray and set aside.

In a medium bowl, whisk the eggs until smooth.

Add the salt, milk, cheddar cheese, and spinach and be sure you mix it well.

Spoon the mixture into the muffin tins and fill about 2/3 of the way.

Top with Parmesan cheese.

Bake for 20-22 minutes, or until the edges become golden.

This breakfast is fantastic to bring with you on your commute. Take about 3 pieces with you in a paper bag or recyclable container together with your veggie juice/smoothie and you can eat on the train/bus/anywhere hassle-free.

2.) Kale and Egg Omelet Cheese Toast

INGREDIENTS
4 slices of bread (any bread will do. We used whole wheat raisin bread)
1 cup chopped kale with the center ribs removed
1 egg lightly beaten
Grated cheese (we used Parmesan)
Salt and Pepper to taste
Olive oil for sautéing kale and for cooking egg

INSTRUCTIONS

Heat oil in a frying pan until hot and sauté the chopped kale. Cook for 2 minutes with a little salt. Set aside kale and wipe out pan.

In a bowl, beat one egg and season to taste. Add oil to frying pan. Pour beaten egg into pan and let it spread thinly. Lower the heat. Once the omelet is cooked, use a rubber spatula to gently fold the omelet into quarters.

Stack kale and egg on toast. Grate cheese on top. Place toast back into warm pan and cover for 30 seconds to melt cheese.

This fancy-looking toast will really energize you as you make the dash for your office. You don’t need to pick up a sugary doughnut to go with your coffee. This recipe also goes great with green tea.

3.) Breakfast Fruit Salad

INGREDIENTS

1 cup uncooked quinoa (I used tricolor)
1½ cup strawberries, sliced
1 cup blackberries
1 cup blueberries
1 mango, diced
Honey Lime Glaze:
¼ cup honey
2 tablespoons lime juice
1 tablespoon chopped basil for garnish

INSTRUCTIONS

Rinse and prepare the quinoa according to package. Let quinoa cool to room temperature.

In a large bowl, combine quinoa, strawberries, blueberries, and mango.

To make the glaze: In a small bowl combine the honey and lime juice. Drizzle over the fruit salad and toss to coat. Garnish with fresh basil.

 

These recipes are all healthy and nutritious. They go great with your new fitness programs like the

Venus Factor Program – The Key To Weight Loss

The 3 Week Diet Review And My Own Testimonial

3 Very Easy Fat-Burning Recipes

Fat. That one word alone conjures up emotions that range from fear to disgust. Fear that we are all getting fat and disgusted that we eat too much fatty food in this day and age.
Fat-fighting is a pillar in any weight loss regimen but losing weight and trying to keep those unwanted pounds off is not an easy process at all. One of our biggest hindrances in this fight is our diet. Eating unhealthy is just so easy!
We all know that eating lots of good stuff like food rich in fiber, protein, healthy carbohydrates, and greens are the key to boosting our metabolism and shedding the weight off. By following a sensible diet we are also able to keep our body well-fueled and feel full all day.

If your biggest problem is how to incorporate these goodies into your calorie-burning menu, you can start with these five easy and simple recipes. The best part is that you can make these fat-fighting recipes in thirty minutes or even less! Get your kitchen ready and prepare these meals nice and easy.

1.) Omelet With Feta And Broccoli With A Side of Toast

Ingredients

1 cup broccoli, chopped
2 large eggs, beaten
2 tablespoons feta cheese, crumbled
1/4 teaspoon dried dill
2 slices rye bread, toasted
Cooking spray of your own choice

Preparation

1. Be sure to use a nonstick skillet. Have a slight coating of cooking spray, place over medium heat. Toss in your chopped broccoli and let it cook for 3 minutes. (Do not overcook your vegetables)

2. In a small bowl combine your beaten eggs, feta cheese, and dried dill. Then, add egg mixture to the pan. Cook for about 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.

 

2.) Heavenly Spiced Green Tea Smoothie

Perfect early morning drink before you head to the office.

(Check out the Top Five Blenders For Your Juicing and Smoothing Needs)

Ingredients

3/4 cup strong green tea, chilled (Can be prepared the night before)
1/8 teaspoon cayenne pepper
1 whole lemon (reserve the juice)
2 teaspoons agave nectar (honey can also be used)
1 small pear cut into pieces (leave the skin on)
2 tablespoons fat-free plain yogurt
6-8 ice cubes

Preparation

Put all ingredients in blender. Blend until smooth. Drink cold.

 

3.) Fried Brown Rice with Edamame

Instead of ordering takeout try this very healthy dish that is easy on the tummy and on your budget.

Ingredients

2 tablespoons vegetable oil
2 cups cooked brown rice
2 large eggs, lightly beaten
2 cups coleslaw mix
1 cup frozen and thawed shelled edamame
2 tablespoons reduced-sodium soy sauce
1 tablespoon chile-garlic sauce
1/4 cup cilantro leaves
1/4 cup chopped peanuts

Preparation

Heat vegetable oil in a large heavy-bottomed skillet over high heat.
Add cooked brown rice; cook until heated through (about 1 minute).
Stir eggs into rice; cook 30 seconds.
Stir in coleslaw mix, edamame, soy sauce, and chile-garlic sauce; cook 2 minutes or until eggs are cooked and edamame are heated through. Serve rice topped with cilantro and peanuts.

 

For more ideas about weight loss, diet, and overall fitness check out these other articles:

The Venus Factor Program

Weight Loss and Game Theory

The 3-Week Diet Program. Review for 3-Week Diet

Three Dinner Ideas For Weight Loss

weight loss recipes

weight loss recipes

You don’t have to give up eating well just because you are on a diet. Often people think that the biggest sacrifice they have to do in order to pursue weight loss is abandoning enjoying food altogether. This is probably one of the biggest misconceptions of healthy living that is rarely addressed.

When we make the conscious decision to lose weight and have a healthier lifestyle a major part of the work goes into choosing wisely what we put in our bodies. You will be surprised how little prep time is needed in making some of these highly nutritious, truly filling, and very satisfying meals.

In this article, we will be sharing five simple and easy dinner recipes that will help you lose weight and keep off the pounds without sacrificing taste.

1.) Brimful O’Spaghetti

1 cup cooked whole-wheat spaghetti
1 cup sliced bell pepper
2/3 cup cooked edamame
1/2 cup sliced red onion
1 tsp olive oil

Cook the pasta according to instructions. Heat olive oil and sauté onions until they are translucent. Add bell peppers until they are soft. Toss in pasta and edamame.

Serve and enjoy!

420 calories


2.) Veggie and Beef Salad

1/4 chopped red bell pepper
1/2 cup chopped broccoli florets
2 cups mesclun greens
2 tbsp dry red quinoa
3 oz cooked lean beef, cubed
2 tsp olive oil
1 tsp red wine vinegar

Cook quinoa as directed. Toss with greens, beef, broccoli, and pepper in a bowl. Whisk oil and vinegar for dressing.

320 calories


3.) Lazy Homemade Soup With Asparagus

1 cup of canned chunky vegetable soup (Amy’s Organic Chunky Vegetable soup recommended)
4 oz boneless, skinless chicken breast
10 small asparagus spears
1 cup chopped kale
2 Tbsp dry quinoa
2 tsp soy sauce
1/8 tsp grated fresh ginger

Preheat oven. Bake chicken at 350°F for 25 minutes, then shred with a fork. Meanwhile, combine soup, quinoa, and kale in a saucepan, bring to a boil, and simmer until quinoa is done, about 15 minutes. Add the shredded chicken. Steam asparagus, then toss with soy sauce and ginger. Serve asparagus on the side.

330 calories

These three easy and simple recipes will spice up your dinner night without you being tempted to order take-out or pizza. If you have a knockout recipe share yours too.

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Checkout our review of The Venus Factor diet-centric weight loss program

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