#black pepper powder 100g

[seoplassy]

Health Benefits of Black Pepper Powder and Where to Buy It Online

In the realm of spices, few are as ubiquitous and versatile as black pepper powder. Beyond its culinary uses, this humble seasoning harbors a treasure trove of health benefits, making it a must-have in any kitchen pantry. In this article, we'll delve into the numerous advantages of incorporating black pepper powder 100g into your diet, as well as provide guidance on where to purchase this spice online.

Introduction to Black Pepper Powder Black pepper powder, derived from the dried and ground berries of the Piper nigrum plant, boasts a rich history dating back thousands of years. Its pungent flavor and aroma have made it a staple in cuisines worldwide, adding depth and zest to dishes ranging from soups to meats.

Nutritional Profile Despite its small size, black pepper powder packs a nutritional punch. It contains essential vitamins and minerals such as vitamin K, iron, and manganese. Additionally, it is rich in potent compounds like piperine, which lends it its distinctive taste and provides a host of health benefits.

Health Benefits

Anti-inflammatory Properties One of the standout qualities of black pepper powder is its potent anti-inflammatory properties. Research suggests that piperine, the active compound in black pepper, may help alleviate inflammation in the body, potentially reducing the risk of chronic diseases.

Digestive Health For centuries, black pepper powder has been prized for its ability to promote digestive health. By stimulating the secretion of digestive enzymes, it aids in the breakdown of food, easing digestion and alleviating discomfort.

Antioxidant Effects In addition to its anti-inflammatory properties, black pepper powder also boasts antioxidant effects. Antioxidants help neutralize harmful free radicals in the body, thereby protecting cells from damage and reducing the risk of chronic conditions such as heart disease and cancer.

Weight Management If you're looking to shed a few pounds, black pepper powder may be your ally. Studies suggest that piperine may help boost metabolism and inhibit the formation of fat cells, making it a valuable addition to weight loss regimens.

Potential Cancer Prevention While further research is needed, preliminary studies indicate that black pepper powder may possess anticancer properties. Its high concentration of antioxidants and piperine may help combat cancerous cell growth, though more extensive studies are required to confirm these findings.

Respiratory Health In traditional medicine, black pepper powder has been used to alleviate respiratory ailments such as asthma and bronchitis. Its expectorant properties may help loosen mucus and ease breathing, providing relief from respiratory discomfort.

How to Incorporate Black Pepper Powder into Your Diet Adding black pepper powder to your culinary repertoire is simple and delicious. Sprinkle it generously on savory dishes like grilled meats, salads, soups, and stews for an extra kick of flavor. You can also incorporate it into marinades, dressings, and sauces for an added depth of taste.

Where to Buy Black Pepper Powder Online When it comes to sourcing high-quality black pepper powder, it's essential to choose reputable retailers that prioritize freshness and purity. Several online platforms offer a wide selection of black pepper powder varieties, including:

Garni Foods: A trusted name in the spice industry, Garni Foods offers premium quality black pepper powder sourced from the finest peppercorns.

Before making a purchase, be sure to read customer reviews and check product descriptions to ensure you're getting the best value for your money.

Tips for Selecting High-Quality Black Pepper Powder

When shopping for black pepper powder online, keep the following tips in mind:

Look for certifications such as organic or fair trade labels.

Check the product description for information on sourcing and processing methods.

Consider purchasing from reputable brands or retailers with a track record of quality and customer satisfaction.

Potential Risks and Precautions While black pepper powder is generally safe for consumption, some individuals may experience allergic reactions or adverse effects. If you have any underlying health conditions or are taking medications, consult with a healthcare professional before adding black pepper powder to your diet.

In conclusion, black pepper powder is not just a flavorful addition to your favorite dishes—it's also a potent ally in promoting overall health and well-being. By harnessing its myriad benefits and purchasing from trusted online sources like Garni Foods, you can elevate your culinary creations while reaping the rewards of this remarkable spice.

[moonlightluv888]

low cal meals & snacks for 3d tumblr🦋

(nothing over 300cals) ॱ⋅.˳˳.⋅˙ॱᐧ.˳˳.ઇଓ

♡ omlette: 2 eggs, 40g ham, 25g bell pepper, season with black pepper, salt & cayenne pepper: 207cals & 24g protein.

♡ yoghurt bowl & fruit: 150g protein yoghurt, 69g kiwi, 59g banana, 10g dried cranberries, 5g almonds & 3g honey: 285 cals & 17g protein.

♡ tofu salad: 37g sesame chilli & coriander seasoned tofu, 32g avocado, 10g diced tomato, 20g mixed leaf salad: 127 cals & 7g protein.

♡ froyo banana bites: 50g vanilla protein yoghurt & mix with a tsp of cocoa powder, 32g banana: 66cals & 5.9g protein.

♡ egg salad: 10g raw kale, 42g avocado, 37g lettuce & 2 hard boiled eggs: 224 cals & 12.5g protein.

♡ salted caramel oats: 23g oats, 152ml unsweetened almond milk, 11g salted caramel protein powder, 3g milled chia seeds, 1tsp flax seed, zero cal syrup & 100g banana: 272 calories & 14g protein.

(can be any flavour I just used salted caramel because that's what I had)

♡ banana fruit bowl: 100g banana, 250ml unsweetened almond milk, 4 raspberries, 1/2 tsp flax seed, 1/4 tsp cinnamon & drizzle of honey: 184 cals & 4g protein.

- mash the banana w the almond milk n save some for on top & then just add the rest of the toppings.

♡ scrambled eggs: 2 eggs, 12g spinach & season with salt, black pepper & cayenne pepper: 143 cals & 12g protein.

[najia-cooks]

[ID: Five large, enclosed bao piled on a plate. The topmost bao has been opened to show a bread-like dough texture and a vegetable filling. The bao are garnished with chopped chives. End ID]

Bánh bao chay (Vietnamese vegetable dumplings)

Bánh bao are an iteration on the Chinese da bao (大包) brought to Vietnam by Cantonese immigrants. Like da bao, bánh bao are commonly filled with some combination of minced meat, Chinese sausage, and hard-boiled eggs; however, some versions of bánh bao are also made with Vietnamese vegetables, herbs, and flavorings. Vegetarian bánh bao (bánh bao chay) may have no filling, a filling consisting of a variety of vegetables, or a filling of sweetened beans or sweet potato.

This recipe combines Vietnamese vegetables, herbs, spices, and sauces with Vietnamese meat substitutes to make a well-rounded filling that's equal parts umami and fresh. The yeasted, enriched dough is tasty, fluffy, and light, but still has enough structure to hold up against the filling.

Recipe under the cut!

Patreon | Tip jar

Makes 16-20; serves 6.

Ingredients:

For the dough:

4 cups + 2 Tbsp (500g) all-purpose flour

2 tsp (7g) active dry yeast

7 Tbsp (90g) granulated sugar

1/2 tsp salt

2 tsp (10g) baking powder (optional)

2 Tbsp (16g) cornstarch (optional)

1 - 1 1/4 cup (135-295 mL) lukewarm soy or oat milk, or water

1 Tbsp cooking oil

The basic components of this dough are flour, yeast, sugar, salt, oil, and milk. The baking powder is added to help with leavening; the cornstarch works to create a light, fluffy dough that will not become soggy when filling is added.

For the filling:

1 large carrot (100g)

4-inch piece (120g) cassava root / yuca

1 cup (100g) shiitake or wood-ear mushrooms, diced

4 large pieces (50g) sườn non chay, or 1/2 cup diced or crumbled chả lụa chay

1/2 cup water + 1/2 tsp vegetarian 'chicken' broth concentrate (optional)

50g tofu skin (đậu hủ ky)

1 red onion, minced

5 cloves garlic, chopped

4-5 chives or scallions, finely chopped

1 tsp freshly ground black pepper

1/2 tsp sugar, or to taste

1/2 tsp salt, or to taste

2 tsp bột nêm chay, ground to a powder (optional)

1 1/2 tsp fermented bean paste + 1/2 tsp light soy sauce (or 2 tsp vegetarian fish sauce)

2 tsp vegetarian oyster sauce

1/4 cup soybean oil, peanut oil, or other cooking oil, divided

Sườn non chay (roughly, “vegetarian ribs”) is a meat replacement made of textured soy protein. It may be found in bags online or in the pantry / dried goods section at your local Asian grocery store—the bags will be labelled “sườn non chay” as well as “vegan meat slice,” “textured soy bean protein,” “vegetarian food,” or “vegan food.” Most sườn non chay are large and pale in color, but they sometimes come in "beef" or "pork" styles—the difference is not the flavoring but rather the size, shape, and coloring of the pieces. In my experience, the "beef" ones are more darkly colored, and both "beef" and "pork" styles are smaller in size and thinner in shape than the non-specific ones, which I often use to replace chicken.

Chả lụa chay is a vegetarian version of a Vietnamese pork sausage. It can be found in the form of a large loaf in the refrigerator section of a Vietnamese or Asian grocery store. It will be labelled "chả lụa chay" or "gio lụa chay," as well as "vegetarian pork roll," "wheat meat," or "vegetarian food."

Đậu hủ ky, or tofu skin, is prepared by taking the film off of a batch of tofu as it sets. Tofu skin may be purchased fresh or dried, in sheets or in sticks: for the purposes of this recipe, any kind will work! Chinese tofu skin produced for sale abroad may be labelled "dried beancurd sticks."

Bột nêm is a Vietnamese seasoning sold in powder or granule form. Vegetarian ("chay") versions of the seasoning may contain shiitake mushroom, lotus seeds, carrots, tomatoes, and kohlrabi, as well as salt and MSG. It can be purchased in pouches or boxes from an Asian grocery store, or you can use any other vegetable stock powder.

Fish sauce and oyster sauce are common inclusions in pork fillings for bánh bao but are often simply omitted from vegetarian ones. I've used vegetarian substitutes for these ingredients—if you don't have vegetarian imitation fish or oyster sauce, just increase the amount of salt, sugar, and bột nêm to taste.

Instructions:

For the dough:

1. Heat 1 cup (135mL) non-dairy milk to lukewarm in a saucepan or in the microwave. Stir in the yeast to dissolve. if you’re not sure your yeast is alive, proof it by allowing to stand for 10 minutes—it should foam.

2. Add the baking powder, sugar, and salt and whisk to dissolve.

3. In a large bowl, whisk together flour and cornstarch. Pour in the milk mixture and mix well to combine. Add additional milk 1 tsp at a time if it remains too dry to combine. The dough should be slightly tacky but not sticky.

3. Add oil and knead by hand until dough is smooth and elastic, about 10 minutes. Cover with plastic wrap and allow to rise in a warm place for about 3 hours until doubled in size. If you live in a cold climate and don't have a proofing drawer, heat your oven on the lowest setting for a few minutes, turn it off, and then proof the dough in the oven.

For the filling:

1. Prepare the proteins. Soak the tofu skin (if you're using dried) and sườn non chay in cool water for about half an hour until rehydrated (or simmer them for a shorter amount of time). They are fully hydrated once flexible and a couple shades lighter. Gently squeeze the water out. Dice tofu skin; rip sườn non chay into small pieces lengthwise and then dice widthwise.

2. Prepare the vegetables. Peel cassava root and carrot. Cut both into a fine julienne, or grate them. Dice the mushrooms; mince the red onion; chop the garlic.

3. Cook the filling. Heat oil in a large skillet on medium. Add the garlic and saut�� until fragrant.

4. Add the red onion and continue to sauté until fragrant and slightly softened. Add black pepper, bột nêm, and salt and allow to cook another 30 seconds.

5. Add carrot, cassava, mushrooms, chả lụa chay (if using), and tofu skin and stir to combine. Reduce heat to low and cook, stirring often, until tender. Remove from pan.

6. If using sườn non chay: in the same pan, fry sườn non chay in 3 Tbsp of cooking oil on medium until they’ve absorbed the oil. Whisk 'chicken' stock concentrate into a small amount of hot water, then add the stock into the pan. Cook until mostly dry.

Soaking in water, deep frying in oil, then simmering in a flavored broth is the typical Vietnamese preparation of sườn non chay. The simmering in stock could potentially be skipped if you're including vegetarian oyster and/or fish sauce, but personally I find that dried soy products benefit from being soaked or simmered in something other than water.

7. Mix sườn non chay in with other filling ingredients, salt, sugar, sauces, and chives.

To assemble:

1. Turn dough out from its proofing bowl and gently divide into two even parts. Cover the half you're not using and gently roll the other out into a log of even width. Use a dough cutter or sharp knife to divide the log into 8 or 10 even pieces.

2. Place each disc of dough on its side and roll it out into a circle about 5" (13cm) in diameter. The edges of the circle should be much thinner than the center, since the edges will be bundled up and folded together.

3. The folding method is the same as for baozi and momos. Hold a wrapper in the palm of your non-dominant hand and add a couple tablespoons of filling (if you’re not experienced with making dumplings, it may be easier to add less). While pressing the filling down with your non-dominant thumb, use your other hand to pinch pleated folds in the dough all the way around the circle of the wrapper. Remove your thumb and make one last fold to close the bao. Pinch firmly at the place where all the pleats come together (where the drawstring would be if it were a drawstring pouch) and give a small twist to seal.

4. Set each finished bao on a small square of parchment paper on a baking sheet or in a steamer and lightly cover with plastic wrap or a light kitchen towel. Continue folding until you have formed all of the bao.

To steam:

1. Place a bamboo steamer in the bottom of a wok or large pot, and fill the wok with enough cool water to cover the bottom rim of the steamer by ½". If you've added baking powder to your dough, you may add a splash of vinegar to the water to help neutralise the dough's pH and combat yellowing of the dough.

If you’re using a metal steamer, tie a kitchen towel around its lid to prevent condensation from dipping back down onto the dumplings. Carefully place the bao, along with their parchment paper squares, into the steamer, leaving an inch or so between each one. They will expand as they steam!

If you don’t have a steamer, place a small bowl in the bottom of a wok or large, deep pan or pot. Place the dumplings, with their parchment paper squares, on a plate and place the plate on top of the bowl–the plate should fit inside your pot. Make sure that you can cover the plate and dumplings with a lid. If your lid is domed, there is no need for a kitchen towel, since the condensation will run down towards the outer rim. If your lid is flat, tie a tea towel around it just as you would with a metal steamer. Fill your cooking vessel with 2 or so centimeters of cool water.

2. Raise the heat to high and allow the water to come to a boil. Once boiling, lower the heat to medium-low and cover your steamer or pot. Steam the dumplings for about 8 minutes, until the dough is tender and cooked through. Keep finished bao warm in a covered casserole dish in an oven on low while you steam the others.

[mysticalkryptonitecreator]

Top 100 low calorie foods!

1-20: Extremely Low-Calorie Foods (0-15 calories per 100g)

1. Water (0 calories)

2. Ice (0 calories)

3. Plain tea/black coffee (0-5 calories)

4. Cucumber (10-15 calories)

5. Lettuce (10-15 calories)

6. Celery (14 calories)

7. Zucchini (17 calories)

8. Radishes (15-20 calories)

9. Napa cabbage (12-15 calories)

10. Spinach (15 calories)

11. Mushrooms (15-20 calories)

12. Bok choy (13 calories)

13. Swiss chard (14 calories)

14. Watercress (11 calories)

15. Pickles (non-sweetened) (10-15 calories)

16. Kale (15-20 calories)

17. Broth (10-15 calories per cup)

18. Broccoli (30 calories per large stalk, ~15 calories for small florets)

19. Arugula (13 calories)

20. Algae/seaweed (10-15 calories)

21-40: Very Low-Calorie Vegetables and Fruits (15-35 calories per 100g)

21. Cauliflower (25 calories)

22. Green beans (31 calories)

23. Asparagus (20 calories)

24. Bell peppers (red/yellow/green, ~20 calories)

25. Tomatoes (18 calories)

26. Cabbage (25 calories)

27. Fennel (30 calories)

28. Baby carrots (35 calories)

29. Sugar snap peas (35 calories)

30. Turnip greens (20 calories)

31. Summer squash (20 calories)

32. Okra (33 calories)

33. Eggplant (24 calories)

34. Rutabaga (35 calories)

35. Pumpkin (26 calories)

36. Strawberries (32 calories)

37. Clementines (35 calories)

38. Watermelon (30 calories)

39. Cantaloupe (34 calories)

40. Raspberries (30-35 calories)

41-60: Fruits and Miscellaneous Foods (35-60 calories per 100g)

41. Papaya (39 calories)

42. Grapefruit (40 calories)

43. Honeydew (36 calories)

44. Dragon fruit (50 calories)

45. Blackberries (43 calories)

46. Pears (57 calories for small ones)

47. Guava (60 calories)

48. Apple (50-60 calories depending on size)

49. Peaches (39 calories)

50. Plums (46 calories)

51. Pineapple (50 calories)

52. Mango (60 calories)

53. Kiwi (42 calories)

54. Cherries (50 calories)

55. Blueberries (57 calories)

56. Mulberries (43 calories)

57. Orange (47 calories)

58. Persimmon (60 calories)

59. Beetroot (43 calories)

60. Spaghetti squash (31 calories)

61-80: Slightly Higher but Still Low-Calorie Foods (60-90 calories per 100g)

61. Butternut squash (63 calories)

62. Carrots (41 calories)

63. Sweet corn (86 calories)

64. Potatoes (77 calories boiled)

65. Artichokes (47 calories)

66. Tofu (70-80 calories)

67. Lentil soup (80 calories per cup)

68. Non-fat yogurt (60-70 calories)

69. Cottage cheese (low-fat, 81 calories)

70. Quinoa (cooked, 120 calories per 100g; smaller portions are ~60 calories)

71. Edamame (121 calories per 100g; smaller portions are ~60 calories)

72. Roasted squash seeds (~60 calories per small handful)

73. Air-popped popcorn (31 calories per cup)

74. Oats (unflavored, cooked; ~71 calories per 100g)

75. Green lentils (90 calories cooked, ~60 per 1/4 cup)

76. Chickpeas (90 calories cooked, ~60 per 1/4 cup)

77. Peas (62 calories)

78. Dates (60 calories for a smaller one)

79. Small banana (85 calories for 100g, 60 for a smaller serving)

80. Milk (skim, ~35 calories per 100ml)

81-100: Low-Calorie Grains, Protein, and Miscellaneous Foods (90-120 calories per 100g)

81. Brown rice (111 calories cooked, ~50 calories for smaller portions)

82. Lentils (90 calories cooked, ~70 for 1/2 cup)

83. White rice (130 calories cooked; ~70 per smaller serving)

84. Hummus (70 calories for 2 tablespoons)

85. Whole wheat bread (120 calories per slice; smaller portions lower this)

86. Small boiled egg (60-80 calories)

87. Almond milk (40 calories per cup)

88. Soy milk (90 calories per cup)

89. Low-fat cheese (40-60 calories per slice, depending on type)

90. Unsweetened cocoa powder (15-20 calories per tablespoon)

91. Almonds (160 calories for 28g; smaller handfuls ~80)

92. Walnuts (180 calories per 28g, ~90 for smaller servings)

93. Peanut butter (190 calories per 2 tbsp; ~95 for 1 tbsp)

94. Non-fat Greek yogurt (120 calories per cup, ~60 for smaller portions)

95. Cottage cheese (low-fat, 110 calories per 100g)

96. Grilled chicken breast (165 calories cooked, ~80 for a smaller serving)

97. Turkey breast (135 calories cooked, ~70 for smaller portions)

98. Tuna (canned, ~90 calories per 100g)

99. Shrimp (99 calories per 100g)

100. Salmon (120 calories per 100g cooked, ~60 for smaller portions)

[ismoke2much]

Spinach Salad

09. November 2023

Salad Base 241 cal

Dressing 71 cal

Total 312 cal

Salad Base

125g Spinach (29cal)

30g Arugula (8cal)

160g Cucumber (24)

2 (40g) Spring Onions (14cal)

1 (130g) Apple (70cal)

100g Carrots (36cal)

105g Tomatoes (22cal)

½ (90g) Bell Pepper (38cal)

Dressing

1 tsp (15g) Pesto Basil Arugula (68cal)

20ml Herbal Vinegar (3cal)

Seasoning

Seasoned Salt

Black Pepper

Dried Chives

Paprika Powder

Cumin Powder

Ground Garlic

[deepcoraldragon]

Gluten Free Flatbread Recipe*

* Taken from “Gluten Free Baking” by Phil Vickery

Gluten-Free Flour Mix A

(Note: I have actually never used this and usually just use polenta and super market gluten free flour straight out of the bag and it's still held structural integrity. I also added way more spices than the recipe says because the GF flour mix we use tends to taste like pea pods if left to its own devices)

Makes: 1KG | Preparation: 5 Minutes

700g fine white rice flour

200g potato flour

100g tapioca flour

Mix all the flours together very thoroughly or put into a food processor and pulse until mixed. Store in an airtight container.

Ingredients:

150g Gluten-Free Flour Mix A (see page 22) note: above

½ teaspoon xantham gum

3-4 pinches of salt

½ teaspoon whole cumin seeds

¼ teaspoon freshly ground black pepper

½ teaspoon baking powder

4 tablespoons olive oil

Recipe

Place the flour, xantham gum, salt, cumin seeds, pepper and baking powder in a bowl and mix well. Add the oil and three-quarters of the warm water and mix to form a wet dough. You may need to add a little more water to achieve this - aim for a slightly loose mix. Knead well on a board, using a little cornflour to stop the dough sticking.

Cut the dough into 6 equal pieces. Roll out each piece into a circle, approximately 15cm in diameter, as thin as you can - the thinner the better. Brush half of each circle with olive oil, then carefully fold in half and press together to form a semi-circle.

Heat a griddle pan or a 23cm non-stick frying pan over a medium-high heat, then place the first bread straight in the pan, with no oil. Cook for 2-3 minutes on each side, until the bread is slightly scorched on both sides. Remove from the pan, place on a wire rack and brush lightly with olive oil. Repeat the process until all the breads are cooked and serve straight away

Thank you so much! I'll try them next time we eat falafel

[tomatoluvr69]

I would like... to see the baked oats recipe 👀

I have a very simple base which is like 2 mashed bananas and approximately 150g of oats in a blender with whatever type of milk I have on hand, until it forms a batter-like consistency. Then I usually add 50-100g more oats depending on texture and vibes. If I’m not adding anything else that’s sweet I’ll do a tbsp or so of something like honey or brown sugar or dates or whatever is sitting around. Then I add protein powder and whatever toppings/flavors I’m doing that time, last week’s was trail mix so I did chopped up nuts and some m&ms. Then I usually do baking powder but I forgot and it was fine lol. It’s super adaptable

So the gingerbread one was improvised as well, I’ll say what I did and a few notes for adapting it in the end. Apologies in advance because I use grams and I know that’s not standard lol

Into a blender, mix:

-2 ripe/overripe bananas

-150-170g oats

-1 cup milk of choice (I did some sour 2%) (did like 250g which is just over a cup if I recall correctly) but you could probably use water

-OPTIONAL: protein powders; I used two servings of vanilla plant protein bc protein forward meals are helpful for endurance training. I’d say toss in another little handful of oats or some almond flour or something if you skip this, and check the sweetness because you might want a little more if not going this route

-60-80g blackstrap molasses. You can go more or less based on your preference, I’d probably do like 100 next time if there weren’t 15 other flavors I’d like to invent before I inevitably burn out on baked oats

-3 tbsp ish ginger? I just poured a bunch in, I have a nice spicy ground ginger from a bulk bag at an Asian grocery in my hometown. I would add some and then mix and add more as needed

-big spoonful of “pumpkin pie spice” or the equivalent mix of cinnamon, nutmeg, etc

-pinch salt

-OPTIONAL: I always put black pepper into gingerbread so I ground up a bunch of black pepper directly into the batter.

Blend up and pour into 8x8 or 9x9 square baking tray, or whatever you got. I do this size for ease of meal preps. At this point I usually toss in ~50-70g more oats that don’t get blended up; because this is the texture blend and ratio I’ve come to enjoy. You could do all blended or none blended or whatever speaks to you. You could also mix in 1tsp (5g ish) or so of baking powder at this point. Taste the spices. Adapt to your level of sweet and spicy! I encourage you to add wayyyyyyyyy more ginger and pepper than you think you need, you want it sharp and spicy. Or at least I do lol.

Also, take a look at the texture. If it’s really watery, add more oats, if it’s really dense, add more milk/water.

Note: I don’t bother greasing my baked oat pan,usually I have one portion hot which sticks a bit and then the rest come out fine and then I soak the pan anyways. But you might want to do that if you feel like it.

Sprinkle white chocolate chips on top if you want. I like this to be a simple meal prep, but I diiiiiiiiiiiiiid toy with the idea of tossing together a simple stovetop caramel and putting a handful of minced dates in it to put on the bottom of the baking pan but I’ve been trying to keep things simple with my ribcage injury lol. And the white chocolate was awesome.

Note on sweeteners: between the banana, protein powder, and molasses, I personally did not require any additional sweetness. But taste it and see, you might like a spoonful of brown sugar, especially if you (like most normal people who are not trying to hold onto endurance training muscles while injured, and have a normal human appetite) don’t incorporate protein powders into your diet— really at this point I’m mainly adding them to baked oats only lol. I also have less of a sweet tooth these days, but I definitely toss in some additional sweetness on other batches that don’t have molasses in them, like when I use pumpkin as a base instead of banana.

These were so good right out of the oven but throughout the week I eat these microwaved, cold from the fridge, and packed into a mini Tupperware and eaten room temp and melty at my job in lieu of trail mix, granola bar, cookie, etc. i really like the texture but I want to be clear, this is oatmeal, this is not gingerbread! There’s a chewiness to it. But honestly I’ve been loving this bc it’s a way of like, eating cake every day, but in a way that leaves me feeling a lot more stable bc my job is very demanding and I don’t have time to be nursing sugar spikes and crashes all day lol

[adamrosner]

Savoring Diversity: International Recipes for Your Kitchen

Food is a universal language that transcends borders, and exploring world cuisines offers a delightful way to experience different cultures. Each region boasts unique ingredients, cooking techniques, and flavor profiles that make their dishes distinct. Here, we journey through some of the world’s most beloved cuisines, highlighting iconic recipes that you can recreate at home.

Italian Cuisine: Pasta Carbonara

Italian cuisine is renowned for its emphasis on fresh ingredients and simple yet flavorful preparations. One of the most iconic dishes is Pasta Carbonara, a creamy and savory pasta that’s both comforting and delicious.

Ingredients:

200g spaghetti

100g pancetta or guanciale

2 large eggs

50g grated Pecorino Romano cheese

50g grated Parmesan cheese

2 cloves garlic, peeled

Salt and black pepper to taste

Fresh parsley for garnish (optional) Instructions:

Cook the spaghetti in a large pot of salted boiling water until al dente.

In a separate pan, cook the pancetta or guanciale with the garlic until the meat is crispy and the garlic is golden, then remove the garlic.

In a bowl, beat the eggs and mix in the cheese.

Drain the pasta, reserving some of the cooking water.

Quickly toss the hot pasta with the egg and cheese mixture, adding a bit of reserved pasta water to create a creamy sauce.

Add the pancetta and season with salt and pepper.

Garnish with parsley and serve immediately.

Japanese Cuisine: Sushi Rolls

Japanese cuisine is celebrated for its precision and emphasis on natural flavors. Sushi, in particular, has gained worldwide popularity for its delicate balance of ingredients.

Ingredients:

2 cups sushi rice

2 ½ cups water

¼ cup rice vinegar

1 tablespoon sugar

1 teaspoon salt

Nori (seaweed sheets)

Fillings (e.g., cucumber, avocado, fresh fish, crab sticks)

Soy sauce, pickled ginger, and wasabi for serving Instructions:

Rinse the sushi rice under cold water until the water runs clear. Cook the rice with water in a rice cooker or pot.

In a small saucepan, combine rice vinegar, sugar, and salt, heating until dissolved. Mix this into the cooked rice and let it cool.

Place a nori sheet on a bamboo sushi mat. Spread a thin layer of rice over the nori, leaving a small border at the top.

Arrange fillings horizontally across the center of the rice.

Roll the sushi tightly using the mat, pressing firmly to seal.

Slice the roll into bite-sized pieces and serve with soy sauce, pickled ginger, and wasabi.

Mexican Cuisine: Tacos al Pastor

Mexican cuisine is known for its vibrant flavors and use of fresh, local ingredients. With its marinated pork and pineapple, Tacos al Pastoroffers a deliciously tangy and sweet experience.

Ingredients:

500g pork shoulder, thinly sliced

1 pineapple, peeled and sliced

3 tablespoons achiote paste

3 tablespoons apple cider vinegar

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon ground cumin

Salt and pepper to taste

Corn tortillas

Chopped onion, cilantro, lime wedges, and salsa for serving Instructions:

In a blender, combine achiote paste, vinegar, garlic, oregano, cumin, salt, and pepper to create a marinade.

Marinate the pork slices in the mixture for at least 2 hours.

Preheat a grill or skillet over medium-high heat. Cook the pork slices and pineapple until charred and caramelized.

Chop the cooked pork and pineapple into small pieces.

Warm the tortillas on the grill or skillet.

Assemble the tacos by filling tortillas with pork and pineapple, then topping with chopped onion, cilantro, and a squeeze of lime. Serve with salsa.

Indian Cuisine: Butter Chicken

Indian cuisine is famed for its rich, aromatic spices and complex flavors. Butter Chicken, or Murgh Makhani, is a creamy and mildly spiced dish that’s perfect for those new to Indian cooking.

Ingredients:

500g boneless chicken thighs, cut into pieces

1 cup plain yogurt

2 tablespoons lemon juice

2 teaspoons garam masala

1 teaspoon turmeric

1 teaspoon chili powder

4 tablespoons butter

1 large onion, finely chopped

2 cloves garlic, minced

1 tablespoon ginger, minced

400g canned tomatoes

1 cup heavy cream

Fresh cilantro for garnish

Cooked basmati rice for serving Instructions:

Marinate the chicken in yogurt, lemon juice, garam masala, turmeric, and chili powder for at least 2 hours.

In a large skillet, melt the butter and sauté the onions until golden brown. Add garlic and ginger, cooking until fragrant.

Add the canned tomatoes and simmer until thickened.

Add the marinated chicken and cook until thoroughly done.

Stir in the heavy cream and simmer for a few minutes until the sauce is creamy and smooth.

Garnish with fresh cilantro and serve with basmati rice.

Exploring world cuisines through cooking can be a delightful adventure. By trying out these recipes from Italy, Japan, Mexico, and India, you can bring a taste of the globe to your kitchen. Each dish offers a unique combination of flavors and techniques, showcasing the diversity and richness of culinary traditions around the world.

[suzieb-fit]

Back on the programme.

Moon cycle reset, nurture phase.

But modified for my personal needs and lifestyle. I cannot sustain 150g carbs and 50g protein. No way. So I'm meeting in the middle. 100g each. That's the only way I could make this work for me.

Early walk with my instant decaff with full fat cream on a beautiful morning.

Followed by upper body strength home workout (but going steady, nothing too heavy).

I used the heavier weights for the full first circuit, then the lighter ones just for a couple of moves in the second circuit.

Tried a new breakfast.

Going for the "carb heavy" focus.

Fresh apple with a mixture of psyllium husk and inulin powder. Drizzle of olive oil and hefty sprinkle of nutmeg. Decaff filter collagen coffee.

No caffeine til a little later. I had a nice, strong one after my second workout.

More strength. A few bodyweight, the rest just using my 3kg dumbbells.

Another little walk before lunch.

And it was a good one. Added fruit. Plum, grapes and lemon wedges.

Plus a good sprinkle of coriander, sea salt and black pepper. Spray of olive oil.

Very soon after finishing that plate of delicious grub, I finished with the third and final of today's workouts.

Definitely time to sit and chill with my book and my second "real" coffee after that!

Plenty of medium intensity resistance training today!

Three workouts might sound like a lot. But I'm not pushing with intensity for this phase, and the third was a last minute thing. My fabulous online training client asked me if I could throw her a session in after lunch. Hate calling her a client, lol. More like friends now!

This "nurture" phase recommends less intense exercise. So even though it looks like a lot, it's all been pretty steady.

Monday, I played you well! 👍.

Plenty of exercise, lovely food and self nurture too. Sunshine and book time is a big part of that for me!

[garpski]

Filipino tries making Cheesy Beef Birria Tacos at home Watch: YT: https://youtu.be/8yBfOAwBzQM FB: https://fb.watch/jlmmlQ54LI/ IG & TikTok: (Check out profile links below) #birria #tacos #birriatacos Disclaimer: My recipes may not be the original, classic or the authentic ones. I use whichever ingredient is handy and available in our pantry. Most of the time, i use ingredients that serve as an alternative but nearest to its flavor. Sometimes i lack one or more ingredients from the original and sometimes i recreate and introduce new flavors to a dish. CHEESY BEEF BIRRIA Ingredients: Chipotle Peppers, 5 pcs, deseeded Beef Shank, 3/4 kg Coriander Seeds, half tbsp Cinnamon Bark, 2 pcs Black Peppercorns, half tbsp Cloves, half tsp Cooking Oil, for searing and sauteing Salt, to season and taste White Onion, 1 medium size, chopped Garlic, 5-6 cloves, minced Ripe Tomatoes, 7-8 pcs, sliced All Spice, half tsp Ground Cumin, 1 tsp Oregano 1 tsp Chipotle Powder, 1 tsp Water, 1 liter Dried Bay Leaves, 2 pcs Vinegar, 3-4 tbsp Brown Sugar, 2 tbsp Atsuete/ Annato Oil, for searing tortillas Tortillas/ Tacos Wraps Any Melting Cheese ~Salsa~ Tomatoes White Onion Cucumber Ground Cumin Salt Fresh Cilantro Leaves ~Mint Yogurt Garlic Sauce~ Yogurt, 100g Garlic, 2 cloves Water, 2 tbsp Pinch of Salt Lemon Juice, 1 tbsp Fresh Mint Leaves ~Other Sides~ Homemade pickled green chilies Lemon *Garnish consome with fresh cilantro leaves. Follow and Subscribe: Youtube: https://www.youtube.com/c/MaryanangGarapones Facebook: https://www.facebook.com/MaryanangGarapones Instagram: https://www.instagram.com/MaryanangGarapones TikTok: https://www.tiktok.com/@MaryanangGarapones #pagkaingpinoy #whattoeatph #pinoyfood #letscookpare #filipinofood #lutongpinoy #foodiesph #letseatph #wheretoeatph #pinoyfoodporn #homecooking #foodporn #foodph #foodgrammerph #chibogtayoph #foodphotographph #instafood #pinoyfoodie #lutongbahay #foodbloggerph #letseatpare #foodstagram #foodinfluencerph #ulamideas #homecooked #satisfyingcravingsph #maryananggarapones https://www.instagram.com/p/Cp7b6EhvOk1J_mY7MS6IBSYraihMxqlzXy7ha00/?igshid=NGJjMDIxMWI=

[whattoeathealthy825]

Smart Weight Loss Diet Plan for 80-90kg: Shed Pounds, Feel Strong

Morning (7:00 AM - Breakfast)

Oats with Protein:

40g oats cooked with water or almond milk.

Add 1 scoop of protein powder (optional) and top with a few berries.

Boiled Eggs:

2 boiled eggs.

Drink:

Green tea or black coffee without sugar.

Mid-Morning Snack (10:00 AM)

Greek Yogurt:

100g Greek yogurt (unsweetened) with a few chopped almonds or seeds.

Fruit:

An apple or a handful of berries.

Lunch (1:00 PM)

Grilled Chicken Salad:

100-150g grilled chicken breast or tofu (if vegetarian).

Mixed greens (spinach, kale, lettuce), cucumber, tomatoes, and bell peppers.

Dressing: 1 tablespoon olive oil with lemon and balsamic vinegar.

Side:

1 small serving of quinoa or brown rice (about 1/2 cup).

Afternoon Snack (4:00 PM)

Protein Smoothie:

1 scoop protein powder, 1/2 banana, spinach, and unsweetened almond milk blended.

Nuts:

A handful of mixed nuts (almonds, walnuts).

Dinner (7:00 PM)

Baked Fish/Chicken:

150g baked salmon, cod, or grilled chicken breast.

Steamed or roasted vegetables (broccoli, zucchini, cauliflower).

Side:

1 small sweet potato (baked or boiled).

Evening Snack (9:00 PM)

Cottage Cheese (Paneer):

50g low-fat paneer or a small bowl of Greek yogurt.

Optional:

Herbal tea like chamomile or peppermint.

General Tips:

Hydration: Drink plenty of water (2.5-3 liters per day).

Protein Target: Aim for 1.2-1.5g of protein per kg of body weight (96-135g for 80-90 kg).

Calorie Deficit: Ensure you're eating fewer calories than you burn. A deficit of 300-500 calories daily is recommended for steady weight loss.

Exercise: Combine this diet with regular physical activity (strength training and cardio) to enhance fat loss.

Would you like any adjustments or a more personalized plan

[keralanaturals]

🌿 Kerala Naturals Winter Special Picks ❄️

Ebrace the season with warmth, health, and natural goodness! 🌟 Explore our handpicked winter essentials:

1️⃣ Dry Ginger Strong Coffee Powder – A bold, energizing blend to keep you warm: https://www.keralanaturals.com/product/strong-coffee-100g/ 2️⃣ Pathimukham / Sappan Wood – Traditional immunity-boosting herbal infusion: https://www.keralanaturals.com/product/pathimukham-100gm/ 3️⃣ Himalayan Pink Salt & Black Pepper Combo – A must-have for winter recipes: https://www.keralanaturals.com/product/himalayan-pink-rock-salt-black-pepper-combo/ 4️⃣ Raw Jackfruit Powder – A healthy flour substitute for guilt-free treats: https://www.keralanaturals.com/product/raw-green-jackfruit-flour-100-gm/ 5️⃣ Organic Raw Turmeric Powder – Boost your immunity with this golden spice: https://www.keralanaturals.com/product/organic-raw-turmeric-powder/ 6️⃣ Pure Wood-Pressed Coconut Oil – Nourish your skin and hair naturally: https://www.keralanaturals.com/product/woodpressed-coconut-oil/ 7️⃣ Kumkumadi Thailam – Brighten and moisturize your skin during the cold months: https://www.keralanaturals.com/product/kumkumadi-thailam-15-ml/ 8️⃣ Cold-Pressed Black Seed Oil – Strengthen your immunity and boost overall health: https://www.keralanaturals.com/product/black-seed-oil-100-ml/

✨ Keep your body warm, your immunity strong, and your skin radiant this winter with Kerala Naturals! ✨

[najia-cooks]

[ID: A bowl with short-grained rice to the left and a curry to the right; a spoonful of pickled ginger tops the rice. End ID]

カレーライス / Kare raisu (Japanese "curry rice" with carrot and potato)

Kare raisu is a classic example of 洋食 (yoshoku)—Western-style food adapted to a Japanese palette. It first became popular among the Japanese navy, having been inspired by the diet of the British navy in the late Meiji period—the British themselves had appropriated and adapted dishes which they termed “curries” during their imperial rule of India.

The base of kare raisu's flavor profile is カレー粉 (kare ko, curry powder), which is used to spice the roux that thickens the curry. Since they were first manufactured and sold in the 1950s, premade curry roux cubes have been popular among home cooks as a quick way to season this dish. This recipe begins by making enough roux for the dish, for those without Japanese curry roux cubes at home.

Kare raisu is often made with chicken or pork belly, but meat is sometimes omitted. This recipe calls for sườn non chay, but if you don’t want to use a meat replacement, just increase the amount of carrot and potato!

Recipe under the cut.

Patreon | Tip jar

This recipe calls for you to make a roux as its base, as this is the most widely-used technique for this dish. A similar effect could be achieved by adding Japanese curry powder in after the onions are browned and proceeding with the dish from there, adding butter or margarine along with the water, and thickening the curry with some flour after the vegetables are tender, if desired.

Ingredients:

For the chicken:

1 package (100g) sườn non chay, or 350g other vegetarian meat substitute

(If using sườn non chay) several cups vegetarian ‘chicken’ or ‘beef’ stock from concentrate, vegetable stock, or water

1/4 tsp Japanese curry powder

A few cracks of black pepper

For the dish:

2 Yukon gold potatoes (400g), peeled

2-3 medium carrots (200g)

1 package (100g) suon non chay, or 350g other vegetarian chicken substitute

6 cups water, or enough to cover

2 tsp vegetarian ‘chicken’ or ‘beef’ stock concentrate (optional)

3 Tbsp neutral oil, to fry

2 large yellow onions, sliced

1/2 sweet apple, grated (optional)

3 Tbsp usata sosu (Japanese Worcestershire-style sauce)

1 Tbsp vegetarian oyster sauce (or substitute soy sauce)

1/4 cup coconut milk (optional)

4 cloves garlic, minced

1-inch chunk (10g) ginger, minced

Sườn non chay may be found in bags online or at your local Asian grocery–the bags will be labelled “sườn non chay” as well as “vegan meat slice,” “textured soy bean protein,” “vegetarian food,” or “vegan food.”

Apple is a fairly common but non-essential addition to this curry; it adds a subtle sweetness to the final dish without being immediately recognizable as apple. Other common additions which have the same effect are honey, jam, and mashed banana.

The Japanese Worcestershire sauce adds umami, salt, sweetness, and a hint of fruit: it may be replaced with equal parts soy sauce, ketchup, molasses, and date syrup or apple sauce.

The coconut milk adds savor and a creamy texture; the flavor of coconut is not detectable in the final dish. You could also use soy or oat milk for this purpose.

For the roux:

3 Tbsp Japanese curry powder

1/4 cup non-dairy margarine

6 Tbsp (45g) AP flour

Instructions:

For the roux:

1. Melt margarine in a small pot on medium, then reduce heat to medium-low. Add flour and toast for 15-25 minutes, stirring occasionally, until flour is lightly golden brown.

2. Add curry powder and toast for 30 seconds, until fragrant. Remove from heat.

For the dish:

1. If using sườn non chay: In a stockpot, soak sườn non chay in enough stock to cover for about an hour, until rehydrated. I also added a few cracks of black pepper and about 1/4 tsp of Japanese curry powder to the stock.

Adding a small plate to keep the sườn non chay beneath the surface of the liquid can help them to soak faster.

2. Tear sườn non chay into thin strips and return to the pot. Simmer, stirring occasionally, until the liquid has evaporated; set aside.

Soaking in broth or stock helps the flavor of the sườn non chay to be more concentrated. If you're short on time, just soak them in water until softened, squeeze the excess water out, tear them into strips, and set aside until ready to fry.

3. Prepare your vegetables. Peel potatoes and cut into wedges (if your potatoes are particularly large, halve them widthwise first). Peel the carrots and chop them with diagonal cuts, rotating the carrot about 1/4 turn between each cut (this style of cutting—rangiri—is commonly used when preparing cylindrical vegetables for simmering in stews, because it increases their surface area). Halve the onions through the root and then cut them into slices; mince the garlic and ginger.

Some cooks will cut the onions into wedges and fry them until translucent, while others cut them into thin slices and fry until they are deeply golden brown; I took the latter route to add savor to the final dish, but consult your own preferences (and time!).

4. Heat 3 Tbsp neutral oil in a large stockpot (the one you simmered the sườn non chay in, wiped clean, is fine). Fry sườn non chay until lightly browned and set aside. (If using a different meat replacement, follow the package directions for stovetop frying.)

5. In the same pot, fry onion on medium-low for 20-30 minutes until golden brown, agitating occasionally. Add ginger and about half the garlic and fry for 30 seconds until fragrant. I like to add about 1/4 of the roux at this point and fry until fragrant to increase the presence of the spice in the final dish, but this isn't common in Japanese preparations.

6. Add carrots and potato and allow to fry for about 2 minutes. Add apple and stir to combine.

7. Whisk water together with stock concentrate, Worcestershire sauce, and oyster sauce, and add to the pot. Return your meat replacement to the pot.

8. Simmer, covered, for about 15 minutes, until carrots and potatoes are fork-tender.

9. Dissolve the rest of the curry roux into the sauce and add the remainder of the garlic (this divided addition allows for a sharper garlic taste). Add coconut milk, if desired. Simmer, uncovered, until thickened, about 5 minutes. Taste and adjust sauces.

Serve warm with short-grained rice and fukujinzuke or rakkyozuke.

[pexpoindia]

Healthy and Filling Office Lunch Recipes for Weight Loss!

Imagine you are working in your office, and as the clock inches closer to lunchtime, your stomach starts to rumble. But what if you are on a weight loss journey? Should your lunch box look a bit different than others? Yes, it must. When you are on a weight loss journey, each meal of the day must contribute to your journey. Your office lunches are no different. They must also support you on your journey. However, this does not mean that your meals should look and taste as bland as a salad. There are several office lunch recipes that will support you on your weight loss journey. 

The Pexpo team understands how maintaining your health can be challenging if you have no one to guide you. Therefore, we never leave you alone when it comes to your health. This blog shares the most delicious and quick office lunch recipes for you if you are aiming to lose some extra pounds. 

Delicious and Filling Office Lunch Recipes for Weight Loss

Below are the healthiest and easy-to-prepare recipes for your office lunch times that will help you on your weight loss journey. 

Vegetable Quinoa Pulao

Quinoa, also known as the most effective superfood, is a fantastic alternative to rice. It becomes your reliable companion on your weight loss journey as it is packed with essential amino acids, fibre and protein. 

Ingredients:

1 cup quinoa, rinsed

1 cup mixed vegetables (carrots, peas, bell peppers)

1 onion, finely chopped

1 tomato, chopped

1 green chilli, slit

1 tsp cumin seeds

1 bay leaf

1-inch cinnamon stick

2 cloves

1 tsp garam masala

1 tsp turmeric powder

Salt to taste

Fresh coriander for garnish

1 tbsp olive oil

Instructions:

Take 2 cups of water and cook 1 cup of quinoa in it until the water gets absorbed completely and the quinoa gets fluffy. 

Heat olive oil in a pan and add cinnamon, cloves, bay leaf and cumin seeds to it. 

Once aromatic, add green chillies and onion to it. Saute them until the onion turns golden brown. 

Add tomatoes to this and cook until soft. Now, add all the vegetables of your choice, such as garam masala and turmeric powder. 

Cook the vegetables until tender and mix them in the cooked quinoa. 

Stir well and season with salt. Garnish it with coriander and pack your healthiest office lunch. 

Paneer and Spinach Wrap

This recipe is a myth buster if you think you cannot enjoy a wrap on your weight loss journey. Made with all healthy ingredients, a paneer and spinach wrap is loaded with fibre and protein, making it ideal for you to lose weight. 

Ingredients:

100g paneer (cottage cheese), cubed

1 cup spinach leaves, washed and chopped

1 small onion, sliced

1 small tomato, sliced

1 tsp cumin seeds

1 tsp garam masala

Salt to taste

1 whole wheat tortilla or roti

1 tbsp olive oil

Mint chutney for spreading

Instructions:

Heat olive oil in a pan and add cumin seeds to it. 

Add sliced onion to the oil and cook them until translucent. 

Add spinach and cook it until wilted. 

Toss paneer cubes, salt and garam masala. Let the paneer cook until lightly browned. 

Warm a whole wheat roti or tortilla on a pan. 

Spread a layer of mint chutney on the base. 

Place the paneer and spinach mixture on this roti or tortilla and place sliced tomatoes on it. 

Wrap tightly and pack your lunch. 

Millet Upma

Millets are one of the most popular companions of individuals on weight loss journeys. They are perfect for an Indian diet. Millet upma is the most filling and light recipe for office lunches. 

Ingredients:

1 cup foxtail millet, rinsed

1 small carrot, diced

1 small capsicum, diced

1 onion, finely chopped

1 green chilli, slit

1 tsp mustard seeds

1 tsp urad dal (split black gram)

1 tsp chana dal (split Bengal gram)

1 tsp turmeric powder

Salt to taste

Fresh coriander for garnish

1 tbsp ghee or olive oil

Instructions:

Cook millet in 2 cups of water until soft. 

Take a pan and heat ghee in it. Add mustard seeds to it along with chana dal and urad dal. 

Once they start to splutter, add onion and green chilli and saute them until golden brown. 

Add vegetables like capsicum and carrot to cook until tender. 

Mix in the cooked millet and add turmeric powder and salt. 

Stir it well and garnish with coriander to pack a wholesome and energy-boosting office lunch. 

Conclusion

Maintaining a healthy diet is one of the key measures you must take for your health. This might seem challenging, but it can never be neglected. Maintaining a diet becomes even more challenging when you are on a weight loss journey. But, with the above recipes, your office lunches can be made fun and filling even when on a weight loss journey. Also, remember all these recipes will be healthy for you only when you carry them in the right lunch box. So, choose the best ones from Pexpo’s range of stainless steel office lunch boxes that are safe and non-toxic.  Source: https://pexpo.in/blogs/news/healthy-office-lunch-recipes-for-weight-loss

[ismoke2much]

Vegetable Soup

9. December 2023

Portion 77 cal

Total 309 cal

It looks ugly but it tastes good i swear lol.

Ingredients

for 4 portions

1 tsp (5g) Olive Oil (41cal)

1 (45g) Onion (13cal)

2 (5g) cloves of Garlic (7cal)

105g Carrots (38cal)

1 (160g) Bell Pepper (69cal)

100g Tomatoes (21cal)

1 (290g) Leek (90cal)

1l Vegetable Stock (30cal)

Seasoning

Black Pepper

Cayenne Pepper

Paprika Powder

Cumin Powder

Ground Garlic

Serve with freshly crushed Black Pepper and Dried Parsley on top.

[procalpal]

5 September 2024 | Thursday

Start: 4:30AM | Weighing: 52.95kg

Breakfast (6:40AM)

The most perfect banana (120g) pancakes with a teaspoon of cinnamon, vanilla protein powder (15g) and an egg.

A cup of black tea with some honey (5g) and lite soy milk (20ml)

Cal: 334 | Protein: 21g

Thoughts: Another great morning, and this breakfast really filled me up and I feel great. I’ve got work at both of my jobs today so I’m hoping to ensure that this feeling lasts a while.

Snack (10:45AM)

Rice crackers (3) and a cup of tea with soy milk (20ml)

A chocolate caramel protein bar

Cal: 271 | Protein: 21g

Thoughts: I was pretty satisfied having the rice crackers and the protein bar, as it kept me feeling rather.

Snack (12:20PM)

Mandarins (58g)

Cal: 31 | Protein: 0.5g

Thoughts: I was so upset about this, I didn't even get to eat half of what was originally in the container before I had accidentally knocked the container over and dropped majority of the mandarins.

Lunch (3:05PM)

I made a little wrap to add to my salad. The wrap was made out of rolled oats (20g), one garlic, some spices for seasoning included salt, pepper, cumin powder, chilli powder and paprika, with some water.

The salad had tomato (86g), tuna in spring water (54g), mushroom (36g) cucumber (25g) and leaf salad mix (30g).

Cal: 172 | Protein: 18.6g

Thoughts: Ate this in a rush as I only had 15minutes, but it for sure kept me full for the rest of my shift. Will definitely think of tomorrow with the same kinds of food.

Dinner (6:30PM)

My dinner I had a mango smoothie with frozen mangoes (100g) and some vanilla protein powder (15g) and adding ice with water before blending.

A great soup again with all sorts of spices. It had cup-a-soup (spring vegetable), frozen veggie mix (150g)

Cal: 202 | Protein: 17.1g

Total cal: 1102 (Goal 1200)

Total protein: 80g

Thoughts: Whole day I've felt so nice and full. Going to try this for tomorrow as well. Didn't need a snack after dinner.

Sleep: 9:00PM