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garcell06 · 6 years ago

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New Post has been published on myweightlossfun.com

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Easy Refried Beans Recipe

Nutrient-dense and low-fat beans are very healthy foods that you can include in your diet if you want to maintain your ideal weight. If prepared with no saturated fat or too much salt they can make an essential source of nutrients in your meals. When cooked at home, refried beans are served as an accompaniment to a larger meal, or wrapped up in a tortilla as a bean burrito.

One cup can provide you with 15 percent of the daily protein value and 30 percent of fiber. While fiber supports a healthy gut, it can control your weight by keeping you full enough to prevent overeating.

Beans are also excellent sources of folate, the B vitamin responsible for helping your body produce DNA and protecting the fetus from congenital disorders. You will get 32 to 37 percent of total daily value for folate from one single serving.

You can also add a significant amount of minerals like magnesium and phosphorus. Just one ½ cup of Beans provide an excellent supply of iron from plant sources; one serving provides 10 percent of the daily value of this mineral, which is responsible for distributing oxygen from the lungs throughout the body. You can use a source of vitamin C, such as tomato sauce, to increase iron absorption.

Easy Refried Beans

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Easy Refried Beans

Refried beans are traditionally made with pinto beans. As an exciting alternative, this variant also incorporates red beans.

This quick and easy to prepare dish is ideally suited to the busy evenings of the week or to accompany typical Mexican or Tex-Mex dishes without meat.

Course Side Dish

Cuisine Mexican

Keyword mexican food, refried beans

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Servings 4 people

Calories 380 kcal

Ingredients

3 tbsp olive oil extra virgin

½ medium yellow onion diced

2 cloves garlic minced

Sea salt and black pepper to taste

32 ounce canned pinto beans rinsed and drained

15 ounce canned red beans with liquid

1 tbsp ground cumin

1 tsp chili powder

1/2 tsp smoked paprika

1/2 tsp crushed red pepper flakes optional

Fresh cilantro to serve,optional

US Customary - Metric

Instructions

In a large skillet, heat olive oil over medium-high heat. Stir in onion and garlic and add salt and black pepper to taste. Cook for 4-5 minutes, occasionally stirring, until onion turns soft and translucent.

Bring the heat to medium and add pinto beans, cumin, chili powder, smoked paprika and crushed red pepper flakes, if you use them. Stir occasionally, until the beans are very hot and start to slightly break apart, about 8 to 10 minutes.

Remove from heat and mash beans with a blender or masher until almost soft. Serve with fresh cilantro, at your option. Enjoy!

Recipe Notes

When buying canned beans, make sure they are free of excess sodium or fat. Too much sodium in food may lead to increased blood pressure and the risk of heart disease or loss of bone density over time.

Nutrition Facts

Easy Refried Beans

Amount Per Serving (1 person)

Calories 380 Calories from Fat 108

% Daily Value*

Total Fat 12g 18%

Saturated Fat 1g 5%

Sodium 894mg 37%

Potassium 962mg 27%

Total Carbohydrates 53g 18%

Dietary Fiber 16g 64%

Sugars 4g

Protein 16g 32%

Vitamin A 6.8%

Vitamin C 4.8%

Calcium 15.7%

Iron 32.7%

* Percent Daily Values are based on a 2000 calorie diet.

#clean eating recipes #healthy foods #Healthy recipes #Low Calorie Meals #nutrition #Refried Beans

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agnesfwest90 · 4 years ago

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Healthy Dinner Ideas Shared By 25 Food Bloggers

You love cooking for your family but lately, you’ve been running out of healthy dinner ideas? Unfortunately, this happens more often than we would like to admit. Many people are too tired in the evening to have any more energy to cook so they choose to eat junk food. But as the name says “junk food” or “fast food” has many negative effects on your health and on the way you look.

Despite what you may think there are tons of dishes that you can prepare that are nutritious and don’t require a lot of time and effort. To help you with this challenge we reached out to 25 food bloggers and asked them the following question:

What are your favorite easy healthy dinner ideas?

We received some amazing recipes that you can read in the post below. Enjoy!

Melissa Eboli – Via Melissa

As a nutritional chef, I have a lot of favorite easy and healthy dinner ideas. One that comes to mind is a basil-turkey stir fry. It takes less than 10 minutes to prepare, and then quickly and then it easily cooks on the stovetop in 15-20 minutes. It can be served over rice, quinoa or cooked with cauliflower rice for an even lighter version.

Another super easy dinner idea is salmon w/ asparagus. You can prep them in under 5 minutes, and then bake them simultaneously in the oven for 10-12 minutes.

One additional suggestion I will give is a plant-based dinner idea, jackfruit stew with chipotle aoli. This dish also takes less than 10 minutes to prepare and cooks on the stovetop in 15 minutes. The one great thing about all items I mentioned above is that you can always have the ingredients on hand to make them in your pantry or freezer.

If you’d like the recipe for these or very similar dishes, please check out my cookbook Let’s Dine In: Healthy Recipes & Tips To Minimize Your Shopping Trips on my website ViasKitchen.com or Amazon.

Jim Mumford – Jim Cooks Food Good

My favorite easy, healthy, and comforting dinner ideas must have these things to be as amazing as possible; minimal effort, maximum versatility and is interesting.

To me, an easy meal is one that doesn’t take a lot of effort or ingredients. Sure, chopping veggies or rolling out dough isn’t *hard*, but it can be taxing, especially if you’re trying to also parent! So, a recipe like my Pizza Soup, which uses the blender as a time-saver, is a great weeknight meal.

Versatility is also crucial to an easy healthy meal. We’ve all been there; an ingredient goes bad, you’re out of something, etc. Having a recipe that can give and take with ingredients is a must for weeknight success. Consider my Pork Bibimbap, which can accept a wide array of ingredients and toppings! This is also super important if you need to cook with dietary restrictions in mind!

Finally, your weeknight winning meal needs to taste amazing and be interesting! Fun, interesting meals keep you going back for more, and make dinner fun. A tip would be to mash up foods to make something new and exciting, like my General Tso’s Tacos!

So, in conclusion, my favorite weeknight meals are easy to make, versatile to meet all demands, and are fun and interesting to make!

Katy Malkin – Learner Vegan

My absolute favourite easy dinner is loaded with baked sweet potato. Sweet potatoes are so nutritious, packed with fibre, and easy on digestion too! Plus, did you know that they stabilise your blood sugar levels, and keep you full for longer?

I choose the biggest one I can find and bake it for around 30 mins. I often have it with chickpea ‘tuna’ for a real protein-packed meal. Simply put, that’s a tin of chickpeas drained and rinsed. You roughly mash them with the back of a fork and mix in garlic, nori, vinegar, and houmous. You could also add salt, mayo, or sweetcorn to taste.

After that, I just add a side salad or steamed veggies. Perfect!

The best thing about this meal is that you can switch it up so easily by changing the toppings. It never gets boring! I love a sweet potato with bean chili, tarka dahl, roasted chickpeas, and scrambled tofu. You can batch make all of these in advance, too.

Top tip: if health is your goal, switch out the butter in your jacket potato for a smear of houmous.

Niki Campbell – The Flourish Group

I often tell my clients to start with their family favorites and then look for ways to upgrade the health quotient.

For example, a favorite recipe might be a rigatoni casserole with ground beef sauce and lots of mozzarella cheese on top.

Take that recipe, upgrade to a high fiber noodle like whole wheat pasta or a high protein pasta like lentil or chickpea. Then, use a leaner ground beef or ground turkey, and cut the cheese in half. Still get the same flavors and comfort with less fat and more fiber.

Another one is sheet pan recipes. These are protein and veggie-focused with some starch mixed in. Start with a healthy protein and surround it with your choice of potato or starchy veg like carrots and then add something green that roasts well – Brussels, broccoli, asparagus.

Luke Jones – Hero Movement

I like eating and I enjoy cooking, but like most people, I’m not always a fan of spending hours in the kitchen prepping meals or deliberating over what I’m going to have for dinner. So if in doubt, I typically refer back to a tried and tested formula:

Half a plateful of veggies: typically some roasted veg, greens, salad, or a mixture of all the above.

A few handfuls of a protein-dense food: tofu or tempeh is our go-to, but we’ll also sometimes include good quality fish and occasional meat.

A carb-dense food: often buckwheat, quinoa, rice or potatoes – typically a cupped handful if I’ve not been super active, but 2-3 if I’ve been training.

A fat-dense food: olive oil, nuts, seeds, or avocado, varying from 1-3 thumb-sized portions depending on activity levels.

Condiments and sauces: hot sauce and light mayo are the go-to if we’re after something quick, or we’ll make a homemade curry, stir-fry or traybake if we have more time on our hands.

Alina Z

My latest creation and obsession recipe is this Truffle Pasta:

1 package of ground Beyond Meat

1 package of gluten-free fresh pasta by Taste Republic (or try Mung Bean pasta by 365 Brand for extra protein)

1 bag of mushrooms medley from Trader Joes

Follow Your Heart Provolone dairy-free cheese

Follow Your Heart Parmesan dairy-free cheese

Extra Virgin Olive Oil

Sabatino Truffle Zest

Saute ground Beyond Meat beef in a pan while cooking the pasta (this fresh kind only takes 2-3 mins), then add mushrooms and let them defrost and heat up in a pan. Cover with Provolone, then add cooked pasta and truffle zest. Mix all together.

Serve in a bowl sprinkled with parmesan and olive oil. It’s sooo good!

3 MINUTE Chili

⁣ ⁣

Ingredients: ⁣ 1 Bag of Beyond Meat beefy crumbles⁣ 1 12-Ounce jar your favorite salsa⁣ 1 10-Ounce box of unflavored kidney beans 1/2 Cup Daiya cheddar cheese⁣

⁣Combine beans, salsa and beefy crumbles together in pan and sauté for 3 minutes.⁣ ⁣ Drizzle with Daiya cheese, cover for 1 minute to melt the cheese, then serve.⁣

Alex Johnson – Med Munch

Curries are perfect healthy dinners you can whip up quickly when you’re struggling for time. They allow so much variety, allowing you can easily get your veggies into your diet or add some lean meat in for extra protein.

Some of my favorite types of curry include veggie chickpea curries for when I’m on a health drive and sweet potato and lentil curries, which are perfect for those lazy evenings when you want to throw in some extra carbs without overindulging.

Chicken curries are excellent for when you need to lose weight, keeping protein levels high and calories low without making you feel dissatisfied after.

Eggplant or aubergine is also a great alternative to base your curries around. No matter what you go with, you can often cook them within 30 minutes.

Simply serve with a healthy carb like whole grain rice and you’ve got yourself an easy evening dinner you don’t need to feel guilty about.

Gita Kshatriya – Warrior In The Kitchen

My idea of easy and healthy dinner ideas consists of including plant-forward ingredients that are packed with flavors and can be made in minimal time and with minimal mess!

I typically make a batch of quinoa and/or brown rice that I can use throughout the week. I pair that with vegetables and seasonings to create flavors from various cuisines around the world.

To make an Indian meal, you can combine the batch-cooked quinoa or brown rice with vegetables like broccoli, onions, and zucchini in tempered oil with whole spices like whole cumin seeds, mustard seeds, and whole dry chili peppers and ground spices like turmeric, ground cumin, and red chili powder.

To make a Mediterranean meal, you can combine the batch-cooked quinoa or brown rice with sauteed vegetables like cauliflower, zucchini, and eggplant. You can add a simple lemon juice, salt, and black pepper dressing, and top with olives, red onions, and feta cheese.

Those are just a couple of examples of how you can take batch-cooked quinoa and brown rice to a whole new level with each weeknight meal you prepare. Batch-cooked quinoa and brown rice provide simplicity, versatility, and variety when creating healthy weeknight meals.

Lisa Goodwin – 2 Share My Joy

You can save so much time and money while also eating much healthier if you choose to cook your own dinner at home. The best way I stay motivated to cook my own dinners is by choosing recipes that take 20 minutes or less and have easy ingredients.

One of my go-to dinner meals is this 20-Minute Black Bean Quinoa Chili. It is also oil-free, gluten-free, and vegan. One serving contains 450 calories and over 22 g of protein. The beans and the quinoa give this meal a high protein and fiber content which keeps you full for a long time. I love to top this meal with avocado as it adds a source of healthy fat.

During the summer, I enjoy making Italian Asparagus Spinach Gnocchi that also takes only 20 minutes to prepare. This light meal is packed with healthy greens like asparagus, spinach, and peas. I add chickpeas as my lean protein source

Another great way to add more vitamins to a meal is by blending your vegetables into a sauce. In this One Pot Creamy Coconut Potato Curry I blend bell peppers with coconut milk to make a creamy stew. This meal also contains potatoes, chickpeas, and spinach.

You can make it in an instant pot for a super quick and healthy dinner. One serving contains more than your daily need in vitamin C, which makes it a great immunity booster.

Jenny Zhang – Organically Blissful

When I have limited time to spare but want to whip up a delicious and healthy meal for my family, I like to turn Vitamix, Instant Pot, or air fryer for help. With a Vitamix, you can whip up a delicious meal in minutes.

Some of my favorite recipe to make from Vitamix includes hummus, squash soup, and even curry. With an instant pot, you can put your favorite ingredients in, and within an hour, you will have a delicious and healthy meal that is ready to be served while it feels like you spend hours on making it.

Some of my favorite meals to make in an instant pot includes chicken noodle soup, risotto, and fajita.

And lastly, with an air fryer, you can make your favorite comfort fried food healthier. Creating crispy food through circulating hot air, you can save fewer calories and contains less fat—all without sacrificing the taste.

Some of my favorite air fryer meals include chicken tenders, falafel, and salmon.

Sarah Cull – Life In Full Flavour

Whenever I’m feeling that I need a boost of energy or vitamins, I’ll aim for a nutrient-rich salad with a healthy protein. If I’m having meat or fish – chicken, salmon, and squid are my main choices – I’ll marinate it for 24 hours before cooking. It’s a great way to add flavours with herbs, spices, and seasonings that taste delicious but don’t add on too many extra calories.

For the salad, the more colourful the better. Beetroot, red cabbage, olives, mixed leaves, carrot, and peppers are some of my favourites. I’ll try not to dress the salad if possible, adding seeds instead to boost the flavour and add extra bite.

If I’m short on time or know I’ll be running late to get dinner started, I’ll buy a pre-made salad as a base and then add extras to bulk it up. Supermarket salads are convenient but can often lack a bit of inspiration, but as a base, they can be really helpful and a great time-saver.

Lisa Mitchell – Sacred & Delicious

Like most working folks, I’m interested in cooking easy meals Monday through Friday because I often work until 6 or 6:30 p.m. Simplicity and ease are my watchwords during the work week. Vegetarian and gluten-free are essential for my health.

Most meals in our household are vegan, although I do still cook with ghee (clarified butter). According to Ayurveda, the ancient medical and wellness system of India, ghee is considered the healthiest fat for its medicinal qualities.

Here are some of my favorite American-style weeknight meals:

1. Red lentil soup with vegetables. I usually make a homemade soup stock over the weekend, and then it’s ready for this soup. Sauté an onion in the soup pot or better yet, leeks, which are faster. Then cook the lentils for about 20 minutes with vegetables and seasonings in homemade stock, when available.

For an Italian flavored soup, try carrots, zucchini, and spinach with lots of fresh basil and a little bit of oregano. Sundried tomatoes are another tasty addition. You can make the dish Indian-style with cumin, coriander, and turmeric, and a hint of curry powder, it you like. All done in about 30 minutes.

2. A black bean soup is a winner during this cold weather. It can cook all day in a slow cooker with a bay leaf and an onion. Or cook it with a pressure cooker or Instant pot and add seasonings later. Be sure to soak the beans overnight or they will never get tender. Serve over a little basmati rice. Make plenty of that black-bean soup and strain the leftovers.

3. Next day, bake some sweet potatoes and top them with warmed up black beans, avocado, and or guacamole. Maybe a little fresh salsa, too. Yum!

4. With some leftover stock, enjoy a carrot soup with fresh ginger and basil, made creamy with a little almond milk—another 30-minute dish. When the weather warms up, I switch up the seasoning to cilantro and mint with cooling coconut milk. Serve it with some grilled tofu and some sautéed greens or a salad in the summer.

5. Try a gluten-free pasta or pasta of your choice! While the pasta is cooking, sauté one or two quick-cooking vegetables, such as asparagus, broccoli, or red pepper, in olive oil, liquid aminos, and garlic. Place the cooked and rinsed pasta on a bed of fresh arugula or spinach.

Add the veggies and toss with lots of fresh basil and salt. Sprinkle with nuts of choice. A delicious 30- or 40-minute meal!

Elizabeth Girouard – Pure Simple Wellness

The best way to make easy healthy dinners is to use whole food ingredients, prepared simply. Frozen veggies are great to have on hand for easy dinners. They are flash-frozen when picked, so often they have more nutrients than fresh ones.

Shortcuts can save time and energy, like purchasing pre-cut vegetables or mini-versions, like baby carrots or baby potatoes. Sheet pan meals, where all the ingredients are cooked together on one sheet pan, make clean-up easier too.

A client favorite is organic chicken thighs with roasted baby potatoes and baby carrots. Season with salt, pepper, and garlic powder, drizzle some olive oil, and cook at 400 F for 30 minutes.

Another no-cook option is an organic rotisserie chicken over a precut salad, with olive oil, lemon, salt, pepper and garlic. The dressings in the prepacked oils usually have less healthy oils, so it’s best to avoid them. Or, a bag of steamed frozen vegetables, with rotisserie chicken, drizzled with olive oil and hot sauce.

Here are a few other favorite simple, healthy dinner ideas:

Organic Chicken Sausage with onions and peppers

sauté onion and pepper strips in avocado or olive oil with garlic, salt and pepper for 3-5 minutes; add cut up pre-cooked sausage and cook until heated through

Veggie stir-fry

sauté chopped peppers, onions, zucchini, green beans, carrots (fresh or frozen) olive oil; add gluten-free Tamari sauce or coconut aminos, and serve over cauliflower rice or brown rice

Ground beef and mushrooms over zoodles

sauté grass-fed ground beef, once meat is cooked through, add thinly sliced mushrooms and organic tomato sauce until mushrooms are cooked through. Add zucchini noodles for 2 minutes at the end to heat.

Candice Walker – Proportional Plate

If I’m trying to keep dinner under 30 minutes but still keep it healthy and packed with flavor, one of my go-to recipes is a salmon dish, Citrus Thyme Salmon with Pesto Pasta. Salmon is most people’s go-to fish because it’s healthy, delicious, and extremely versatile.

It takes no time at all to cook in the oven, and I serve with simple pesto pasta and steamed veggies. The key to making a healthy, easy meal is combining elements that you can cook all at the same time – for example steaming veggies while the salmon cooks.

Another quick dinner I love is Ginger Scallion Noodles with Broccoli & Carrots – it’s an amazing substitute for takeout when you’re craving it. It helps to have an easy recipe on hand if you want to resist the temptation of ordering in.

Then, if I need something quick and warm, I always make Vegetarian Egg Drop Soup with Mixed Veggies – I use arrowroot powder to thicken it so it’s just the right texture.

It’s a hearty, simple soup that works with frozen veggies like corn and peas, and I use homemade vegetable stock to make sure it’s not loaded with salt and other additives.

Jessica Braider – The Scramble

One of my favorite easy healthy dinners is build-a-bowl nights because they are so easy, flexible, and fun.

Start with a grain base such as rice, quinoa, or couscous, and then you can add any proteins, vegetables, and condiments you like to make the flavor fit your mood.

For example, you could go a southwestern route with black beans, roasted vegetables, shredded Cheddar cheese, and salsa.

Or, you could go middle eastern with chickpeas, chopped raw vegetables, crumbled feta, and hummus.

The possibilities are endless and if you make the base grain and some proteins or vegetables ahead of time, dinner can be ready in mere minutes!

Stephanie Mantilla – Plant Prosperous

My favorite healthy meal is lentil chili.

You can dump the lentils, salsa, spices, and vegetables all into one pot and let them cook.

This even works in an Instant Pot or pressure cooker.

The lentils provide a good amount of protein and you can add whatever veggies you have on hand.

You can serve the chili over a bed of rice, quinoa, or greens for a healthy meal your entire family will like.

Katrina Love Senn

My favourite easy healthy dinner ideas are tasty, quick, and easy. I am inspired by the seasons and like to eat real food.

In Winter, my favourite dinner ideas are delicious, warming, and nourishing. They include thick hearty winter soups (made from home-made broths), Asian stir fry’s, and spicy curries served with Basmati rice, cauliflower rice, or quinoa.

In Summer, as the weather gets warmer and the days are longer, my meals change also.

They are generally lighter using fresh salad greens, herbs, and microgreens. To serve interesting salads, presentation is key. Choose colourful ingredients, served on a long white ceramic plate.

Top the plate with interesting salad leaves. Then, add generous amounts of fresh vegetables (such as sliced avocado, grated carrot, grated beetroot, pomegranate seeds, walnuts etc or roast vegetables) and fresh parsley, basil, and mint, cracked black pepper, and sea salt. In Summer months, I also like miso, sushi, sashimi fish, and Vietnamese spring rolls (fresh).

Antonia Korcheva – Escape Waste

I love making zucchini boats. They are easy to prepare and the filling options are endless. This is a personal original recipe! Here are the steps:

You’ll need one or two zucchinis per person for one serving.

Cut the zucchini crosswise.

Carve each half with a spoon to create the boats.

Drizzle the boats with olive oil and a pinch of salt.

Bake them for 10 minutes on medium heat.

In the meantime, prepare the filling.

Put the filling in the boats and cook for 20 more minutes.

Filling ideas:

Mushrooms with onion and herbs;

Sauteed seasonal vegetables;

Quinoa.

Additional tip: Use the leftover carvings for the filling of the boats or prepare other meals such as salads, zucchini balls, or even cakes.

Cheryl McColgan – Heal Nourish Grow

People love to overcomplicate dinner time, especially when they’re trying to switch to a new, healthy way of eating. One of the first things to determine is what is really a healthy meal…which is not so easy nowadays with the pervasive old ways of thinking still dominating nutrition. Eating healthy can be simple.

After hundreds of hours of research, I’ve determined that a low carb diet free of processed food and added sugar is the healthiest option.

Based on this paradigm, my favorite easy and healthy dinner ideas basically include two ingredients. Combine your favorite protein (bonus points if it’s grass-fed or pastured) with a low starch vegetable. Add some healthy fat or sauce and you’re done!

If you’re really pressed for time or creativity, you can even skip the vegetable, GASP! This would be unheard of in the past but you can make a good case that vegetables aren’t necessary to a healthy diet.

Some specific examples of this type of meal are a perfectly cooked grass-fed ribeye with some asparagus roasted in olive oil. Another great choice would be a one-pan meal of pastured chicken thighs and brussels sprouts cooked in butter. Particularly if you’re trying to lose weight, this dinner method will keep you on track and simplify healthy eating.

Youmna Rab – Sustainably Yours

My favourite, easy healthy dinner ideas are ones that can be made in less than 20 minutes and create very few dirty dishes. When it comes to cooking, having to wash tons of dirty dishes automatically makes an easy dinner much harder. Dishes that can be made in one pan are the best way to go.

The easiest one-pan dinner I make is pesto ravioli. All you have to do is heat up frozen ravioli, cut some veggies and mix it all together on the stove with pesto! Most frozen food isn’t considered healthy, but ravioli can be if you add pesto and lots of vegetables.

Another great easy vegan option is a barbecue chickpea wrap. All you have to do is heat up canned chickpeas in barbeque sauce and wrap it in a tortilla with your favourite vegetables. Lettuce, tomatoes, and onions are great options that pair deliciously with chickpeas. Spread some hummus on the tortilla as well to add some more flavour.

These two healthy dishes are favorites that can be made in less than 20 minutes. To spend less time in the kitchen, cut up vegetables while everything else cooks.

Stephanie Harris-Uyidi – Posh Pescatarian

Soups, Chowders, and Stews

I love turning to soups, chowders, and stews as quick and healthy dinner options. This way, you can easily combine a medley of veggies, legumes, and spices to create a healthy but flavorful meal.

Soups, stews, and chowders provide home cooks the opportunity to experiment with flavor combinations. From a Mireproix mix (sauteed celery, carrots, and onions) to coconut milk to kale to lentils to lemons, the options are endless!

Some of my favorite recipes include Cauliflower, Coconut & Orange Lentil Soup, Wild Salmon & Tuscan Kale Chowder, and One Pot North African Fish & Chickpea Pescatarian Stew.

Salads

Salads are another great healthy dinner option, and it doesn’t have to be limited to Caesar! You can add veggies, fruits, protein, cheese, and nuts to your dish for added flavor and variety.

I love going back to many of my recipes that are now staples in my diet, including Elote Grilled Mexican Street Corn Salad, Salmon Bacon Salad, Spicy Yucatan Fruit Salad, and Wild Tuna Salad.

Laura Poe Mathes

When putting together quick and healthy dinners, I like to use a basic template to make sure my family gets the nutrition they need while also keeping it simple: every dinner has a protein (usually meat), a vegetable and a whole grain or root vegetable. Fill in these blanks with whatever is on hand and you are on your way to a healthy dinner.

For example, some of my favorite nutrient-rich and delicious dinners are: tacos with ground beef and beans on corn or whole wheat tortillas with plenty of veggie toppings; Thai laab, a dish of ground pork, seasonings and vegetables served in lettuce wraps, with brown rice; curry or stir fry with whatever meat and vegetables need to be used up in the fridge, on a bed of sweet potatoes or brown rice.

Finally, breakfast-for-dinner, the ultimate dinner-saver–I will typically make a cheese and veggie frittata or omelette and serve with whole grain sourdough bread when we are really short on time to throw dinner together.

Don’t be afraid to experiment and try to do as much meal planning as you can ahead of time so your healthy dinners come together quickly and easily.

Shruthi Baskaran – Urban Farmie

My favorite healthy dinners are plant-forward, vegan or vegetarian versions of simple African stews.

Say, for instance, Efo Riro, a hearty Nigerian spinach stew cooked using a red pepper and tomato puree, as well as umami-rich elements like mushrooms and tahini.

Or a warm bowl of Ethiopian Atakilt Wat, a cabbage stew made with pantry staples like potatoes and carrots, and oil infused with simple spices.

These dinners are hearty, comforting and nutritious, and easy to make at home even when I’m busy!

Jenna Passaro – Sip Bite Go

As a parent, I know how important it can be to throw a quick and easy dinner together. Make a delicious 30 minute or less chicken dinner with inspiration from this recipe.

Here these perfectly cooked chicken breasts are served with an easy avocado and vegetable salad. You can make a simple chicken dinner like a restaurant would make – right at home.

Need a vegetarian option? These easy baked buffalo cauliflower bites are an addictive meatless buffalo wings alternative. This vegetarian chicken wing alternative is a favorite in my house for game day and using up leftover cauliflower.

If you’ve heard of cauliflower buffalo bites, you’ll find this recipe is a little different. The addition of red onion makes these buffalo cauliflower bites taste more gourmet. Find the recipe here.

Marissa Schaumloffel – Over The Spoon For

My favorite easy and healthy dinners are any options that I can use whatever I have on hand.

I either turn leftover vegetables and potatoes into a baked frittata or create a Buddha Bowl with a rice or quinoa base.

These allow me to fill up on protein, fiber, and healthy fats and use what I already have rather than going to the store after work.

I cook rice or quinoa in the rice cooker in about 20 minutes while I cut up any vegetables.

I love to add different sauces to make the meals different and flavorful.

Thank you so much to all the experts that have contributed to this expert roundup! If you want to help more people improve their health and their diet then please share this post with your friends and followers so we can spread these healthy dinner ideas.

source https://nutritiondietnews.com/healthy-dinner-ideas/ source https://nutritiondietnews.blogspot.com/2021/02/healthy-dinner-ideas-shared-by-25-food.html

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gethealthy18-blog · 5 years ago

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Grain-Free Chicken Francese With Lemon Sauce

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Grain-Free Chicken Francese With Lemon Sauce

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Since my husband is Italian, we enjoy our share of Italian food (healthy alfredo, yum!). Chicken Francese is another Italian dish I’ve come to love (and it sounds much fancier than “breaded chicken”!).

This Italian-American dish is thought to have originated from Italian immigrants. It was likely a variation of veal Francese since veal was likely too expensive for immigrants in the early U.S.

This recipe is a delicious and easy meal for anyone who loves the flavors of Italy.

How to Make Gluten-Free Breaded Chicken

Traditional Italian cooking can be heavy on grains (like pasta and bread) as well as breaded and fried foods. Chicken Francese is traditionally cooked with all-purpose flour, but I wanted to find a way to make this dish grain-free.

I found that cassava flour works well as a replacement for all-purpose flour. It creates a crispy coating that feels a lot like old-fashioned fried chicken.

Cassava flour comes from yucca (cassava) root, which is a root vegetable, not a grain. It is very starchy, so if you’re looking to avoid starches and carbs it may not work for you. However, there is very little flour used for dredging, so I think this recipe can work for those trying to eat lower carb as well.

I also fry in olive oil or other healthy fats (instead of rancid vegetable oils) so this dish is only made with ingredients I feel good about feeding my family.

How to Make Chicken Francese

This dish is so easy to make it has become one of our favorite weeknight meals!

First, I dredge the chicken in cassava flour and then give it a quick dunk in beaten egg. Next, I pan fry the chicken until it’s browned. Finally, I add the other ingredients to the pan to create a lemony white wine sauce, return the chicken to the pan, and put the whole thing in the oven to finish cooking.

Then all there is left to do is serve and enjoy!

Tasty Sides for a Delicious Entree

Here are some ideas for sides to serve along with your Chicken Francese:

Herb Roasted Potatoes or Sweet Potatoes – These are simple to make and can be seasoned however you like.

Roasted Brussels Sprouts – Roasted veggies are always a great side dish. These Brussels sprouts are the reason I starting eating Brussels sprouts to begin with (they’re that good!).

Carrot Coulis – This side dish is great alongside chicken or beef and can even be used as a dip or sauce. I often make this when cooking for a crowd when carrots are in season. Here is the recipe.

Mashed Cauliflower “Potatoes” – I don’t often eat white potatoes but I do make this cauliflower-based substitute. It’s great along with chicken or beef dishes and is tasty enough that the kids enjoy it too.

Steamed Broccoli – Basic steamed broccoli (or another vegetable) is a quick choice for a side dish. I love to add garlic oil or butter for added flavor.

Sauteed Greens – One of the most nutrient-dense vegetables we can eat is greens. I love sauteing some onion and garlic (maybe add some herbs and spices), and adding whatever greens I have available. I get a large serving of greens this way.

Garlic Roasted Romanesco – This fun-looking vegetable is very similar to cauliflower (but much more interesting!) and is a great choice for adding a gourmet feel to a meal. Here’s how to make it.

Instant Pot Mushroom Risotto – This easy risotto makes a great side dish for chicken and can be made quickly in the Instant Pot.

Roasted Asparagus – Easy and delicious, asparagus always makes a plate look extra special. Try it roasted.

Throw out convention and try making more than one vegetable side! Let’s aim for piles of green on our plates!

Chicken Francese Recipe

A delicious Italian-American dish of cassava breaded chicken breasts simmered in a lemon, butter, garlic, and white wine sauce.

Course Dinner

Cuisine American, Italian

Prep Time 15 minutes

Cook Time 15 minutes

Servings 4

Calories 414kcal

Author Katie Wells

Ingredients

Instructions

Preheat the oven to 350°F.

Put the cassava flour in a small bowl or shallow dish.

In another bowl, beat the eggs.

Pat the chicken dry and coat it with cassava flour.

Dip it in the beaten eggs.

Heat the oil in large skillet over medium high heat.

When hot, brown the chicken on both sides.

Remove the chicken from the skillet and set aside.

To the skillet, add the wine, broth, parsley, salt, pepper, butter, and lemon juice and zest.

When the butter has melted, stir in the arrowroot or cornstarch and whisk until just starting to thicken.

If the skillet is oven safe, add the chicken back and turn to coat both sides. If not, place the chicken in a 9X13 baking dish and pour the wine sauce over it.

Bake for 15 minutes until the chicken is fully cooked.

Notes

We like to serve this over rice or cauliflower rice to soak up all the yummy lemon sauce.

Nutrition

What is your favorite homemade Italian dish?

Source: https://wellnessmama.com/420547/chicken-francese/

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cookingawe · 6 years ago

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Slow Cooker Cabbage Soup - Spend With Pennies

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Slow Cooker Cabbage Soup - Spend With Pennies

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(The following is not medical advice, it is for informational purposes only. Please consult your doctor before beginning any weight loss programs.)

Cabbage Soup is one of our favorite recipes all year long!

It’s vibrant, healthy and totally delicious. This easy cabbage soup recipe has loads of fresh vegetables and of course cabbage all simmered in a delicious broth!

Easy Prep

With just a few minutes of preparation, your slow cooker does all of the work making this the perfect meal to enjoy all week long!

Cabbage just seems to be the perfect addition to soups from rich and tomatoey (like Cabbage Roll Soup Recipe) to velvety Creamy Sausage & Cabbage Soup.

I make a batch of Weight Loss Vegetable Soup almost every week.

I enjoy it for lunches and sometimes have a small bowl in the afternoon as a snack or before dinner to fill me up with something healthy!

Full of Healthy Vegetables

I find eating a nice hearty bowl of cabbage soup before a meal not only helps me get more veggies into my diet, but also to keep my calories in check for the rest of the meal.

Cabbage is one of my all time favorite vegetables!

This easy cabbage soup recipes takes just minutes to put together and then lets your crock pot do all of the work!

How Do You Make Cabbage Soup in a Crock Pot?

As easy as my original cabbage soup recipe is, I have been asked countless times how to make cabbage soup in the crock pot.

I wanted a recipe that could not only be effortlessly simmered in my slow cooker, but that would also have flavors that lend itself well to several additions.

The base flavor of this soup is perfect to eat on its own or to add in your favorite lean protein (like chicken) and healthy carbohydrates (like brown rice) to create new soups to enjoy all week.

It can be easily tailored to your own likes or to use up whatever vegetables you may have on hand.

What goes in Cabbage Soup?

There are many cabbage soup recipes and several versions of the cabbage soup diet recipe. They all contain a combination of vegetables and sometimes vegetable juice or even packaged onion soup mix.

I prefer to use a combination of ingredients that are low sodium and low sugar to create healthier version, make it Weight Watchers friendly (zero points) and keep the calories under 50 calories per cup.

While you can use your favorite combinations, there are a few essentials you’ll need to make this slow cooker soup recipe; cabbage, vegetables, broth and seasonings/spices.

Vegetables

Of course you’ll need fresh cabbage to start with (you can find info about choosing the right varieties of cabbage here).

For this recipe I use fresh vegetables washed, sliced and added directly to the slow cooker (no need to pre-cook).

The vegetables added to this cabbage soup were selected for the ability to stand up to the slow cooker without getting mushy plus they all reheat well.

If you’d like to add in extra (or different) vegetables, be sure to keep cook/reheat times in mind.

For example zucchini and broccoli both cook quite quickly and should be added in the last hour of cooking so they don’t get mushy.

Broth

I prefer a chicken broth (or homemade chicken stock if possible) but if you’d like to keep this vegetarian, a vegetable broth will work too.

Using low sodium broth and low sodium canned tomatoes will help keep the salt levels in check for this recipe.

What Spices Go Well With Cabbage Soup?

This soup uses aromatics such as onions and garlic to flavor the broth. A bit of tomato paste adds some richness and finally I add Italian Seasoning.

Italian seasoning can be found in the spice aisle and it’s a combination of basil, oregano, rosemary and a few other spices.

It’s versatile and adds great flavor to this soup. Feel free to add your favorites like Homemade Taco Seasoning or a few dashes of hot sauce.

Finally, just before serving, we add fresh herbs including parsley and basil. Fresh herbs are best added at the end of cooking as this keeps the flavors fresh.

How Long Does it Take to Cook Cabbage Soup?

We cook this recipe on the weekends and eat it throughout the week for dinners and lunches.

This easy cabbage soup is quick to prepare and then the slow cooker does all of the work.

In the Crock Pot, this cabbage soup takes about 8 hours on low or 4-5 hours on high.

If you’d like to make this a little bit faster you can cook it on the stove top for about 25 minutes or until all of the vegetables are tender.

To freeze it, I portion it into individual servings in freezer bags.

To defrost, I place a bag in the fridge the night before and by lunch the next day it’s ready to warm up in just a couple of minutes.

The best thing about this soup is that it’s delicious as a base to create meals all week long.

While we enjoy it as a perfect vegetable soup but we also add in our favorites to create new soups for meals throughout the week.

ADDITIONS TO CABBAGE SOUP

Adding lean protein along with some healthy carbohydrates can transform this recipe into delicious new flavor combinations to enjoy all week long!

The vegetables and seasonings in this soup are versatile and will pair well with many additions.

Turkey Noodle Soup: Add cooked whole wheat noodles with shredded turkey breast or chicken breast

Chicken Rice Soup: Cooked ground chicken (or chicken breast) and brown or wild rice.

Quinoa Vegetable Soup: Cooked quinoa with a sprinkle of parmesan cheese.

Italian Bean Soup: Rinsed canned cannellini beans (white kidney beans), fresh basil and a dash of parmesan cheese.

Skinny Beef Vegetable Soup: Cooked extra lean ground beef and diced sweet potato.

Seafood Soup: Salmon, shrimp & parsley. (Put into the soup raw and cook 7-10 minutes).

Vegetable Minestrone: Kidney beans, whole wheat macaroni noodles, fresh basil.

The possibilities to create new flavors with this recipe are endless! Let us know what YOUR FAVORITE additions are!

youtube

SLOW COOKER CABBAGE SOUP

Cook Time 5 hours

Total Time 5 hours 15 minutes

Cabbage Soup is one of our favorite recipes all year long! It’s vibrant, healthy and totally delicious.

1 small onion diced

2 cloves garlic minced

1 cup carrots diced

4 cups cabbage chopped (approx. 1/4 head of cabbage)

2 celery stalks chopped

1 cup green beans chopped in 1 inch pieces

2 whole bell peppers chopped

1-28 oz can low sodium diced tomatoes

6 cups low sodium vegetable or chicken broth

2 tablespoons tomato paste

2 bay leaves

1 1/2 teaspoon Italian seasoning

pepper to taste

1 tablespoon parsley

1 tablespoon basil

2 cups fresh spinach coarsely chopped

Follow Spend with Pennies on Pinterest

Combine all vegetables in a large crock pot.

Add canned tomatoes, broth, tomato paste, bay leaves, italian seasoning, pepper and stir to combine.

Cover and cook on high for 5 hours or on low for 8 hours.

Once cooked, add parsley, basil and spinach and cook for 5 minutes more.

Nutrition Information

Calories: 40, Sodium: 64mg, Potassium: 258mg, Carbohydrates: 6g, Fiber: 1g, Sugar: 2g, Protein: 2g, Vitamin A: 44.6%, Vitamin C: 39.4%, Calcium: 2.8%, Iron: 3.8%

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

Keyword cabbage soup, cabbage soup diet, diet, healthy, skinny, weight loss

© SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

Cabbage and Weight Loss

(The following is not medical advice, it is for informational purposes only. Please consult your doctor before beginning any weight loss programs)

Is Cabbage Soup Good For Burning Fat?

This soup is perfect on it’s own enjoyed as a vegetable soup. It’s naturally low in calories and fat and high in fiber.

While people often think of cabbage as a fat burning food, no food can actually burn fat.

We’ve all heard of the cabbage soup diet which, according to WebMD, is a short-term weight loss method that will help you lose up to 10 pounds in 7 days.

What Can You Eat on the Cabbage Soup Diet?

Basically, for 7 days you eat a version of, you guessed it, cabbage soup. Along with soup, the cabbage soup diet meal plan includes small portions of fruits and nutrient-dense veggies, rice, meats (chicken, fish, or beef), potatoes, fruit juice, and milk.

BUT…

As most of us know, according to ChooseMyPlate.gov, a healthy diet includes a variety of fruits, vegetables, proteins, dairy and healthy grains!

Cabbage is a vegetable and it’s good for you, loaded with vitamins, low calorie (and delicious).

We add cabbage to soups, coleslaws and casseroles. It can be incorporated into most weight loss programs or into a regular healthy diet!

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mealpreponfleek · 8 years ago

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17 Meal Prep Ingredients You Don’t Need to Reheat

17 Healthy Meal Prep Foods That You Don’t Need to Reheat

Lets be real… sometimes a hot meal is just out of the question. Road trips, late night work shifts, nasty office microwaves, or whatever else comes up in life, you’re eating a cold meal.

If your office microwave is not an option, you eat on the road or totally spaced on paying your electrical bill; there are still plenty of healthy and delicious meals that you can enjoy during the week! No re-heating required! Here are 17 of the most popular meal prep ingredients that you don’t need to reheat, and why they are better than curly fries and cheeseburgers.

Fats

Including healthy fats into your meals is key to help keep your energy levels up, your mood happy and your digestion on point!

1. Eggs

Meal-Prep Tip: Eggs are an inexpensive option when trying to put a breakfast together. They offer both protein and fat for a double bang for your buck! Once eggs (or egg whites) have been cooked, they do not need to be reheated! From egg salads to quiche you can use them in a variety of ways! Make sure to prep extra hard-boiled eggs for a quick afternoon snack!

Recipe Idea: Use them in this Low Carb Sundried Tomato Egg Cup Recipe for a quick on-the-go breakfast idea!

A photo posted by Meal Prep On Fleek (@mealpreponfleek) on Oct 26, 2016 at 5:00am PDT

2. Almond Butter

Meal-Prep Tip: Almond butter is a nutritional powerhouse with the wide range of nutrients it provides. Like eggs, almond butter is also an excellent source of heart-healthy fats and protein. For less than $7.00 you can grab a jar of almond butter and create recipes ranging from almond butter & jelly sandwiches to Rainbow Shrimp & Almond Butter Dressing bowls! It is one of the lowest maintenance prep foods around and meant to eat cold!

Recipe Idea: Use your favorite almond butter in these Superfoods Almond Butter Bars for a sweet and healthy afternoon pick-me-up!

Carbohydrates

Including carbohydrates in your diet is key to keeping you energized as they are one of the main sources of energy for our bodies. Carbohydrates can be made into a variety of recipes and are great because they can be prepped in large batches!

3. Oatmeal

Meal Prep Tip: Oatmeal is incredibly cost effective and nutritionally dense with the healthy carbohydrates and fiber it provides. From overnight oats in a jar to whole grain savory oat bread, oats can be used in a multitude of meals that do not need to be reheated! Recipe Idea: Use oatmeal in this To-Go Baked Oatmeal Recipe with your favorite toppings!

4. Quinoa

Meal Prep Tip: Quinoa is one of the most protein-rich carbohydrate sources! Like oats, quinoa can also be batch prepped for lots of easy meals! From sweet cinnamon maple breakfast bowls to cucumber quinoa salads, quinoa runs the spectrum in the ways you can use it – no re-heating required! Use extra quinoa to round out a weeknight meal after your workout!

Recipe Idea: Use quinoa is this creative Baked Quinoa and Spinach Breakfast Bite Recipe!

5. Pasta

Meal-Prep Tip: Who doesn’t love a big hearty bowl of pasta? Pasta is one of those ingredients that is cheap, quick to cook and easy to batch prep. From pesto, pasta & grilled chicken salads to taco pasta salad the flavor profiles for lunches that do not need to be re-heated are endless with this carbohydrate!

Food Fact: Dr. Denise Robertson, a senior nutrition scientist from the University of Surrey in England believes if you cook and cool pasta down, the body will begin to treat it more like a fiber than a starch. It does this by creating a smaller sugar rise and feeding the good gut bacteria. Eating cold pasta will also lead to less absorption of calories. (MedicalDaily) Recipe Idea: Try out whole grain pasta in this Best Pasta Salad Recipe.

6. Sweet Potato

Meal-Prep Tip: Not only are sweet potatoes healthy, but like our other carbohydrate sources they are cheap, easy to prep and give your meals a hint of sweetness! Enjoy sweet potatoes stuffed with all of your favorites like eggs and cooked chicken for breakfast, lunch, dinner or even snack! Recipe Idea: Use them in this super nutrient dense Baked Breakfast Sweet Potato recipe!

7. Lentils

Meal-Prep Tip: Lentils are low in cost but very high in nutritional bang for your buck providing both fibrous carbohydrates and protein! Cook up a huge batch of lentils and create a filling hummus to use on eggs, in salads or over chicken! They are one of the best options for lunches that don’t need to be re-heated!

Recipe Idea: Give lentils a try in this Avocado & Lentil Salad recipe!

8. Chickpeas

Meal-Prep Tip: Chickpeas, also known as Garbanzo beans add both texture and carbohydrates to your meals. You can enjoy chickpeas in salads, roasted with sweet or savory spices for a snack or even in brownies! They are a cheap yet healthy food that never needs to be cooked. You can eat them as soon as you open the package!

Recipe Idea: Give them a try in this vegan-friendly Apple, Walnuts & Chickpea Salad Sandwich!

Protein

We all work hard in the gym, so ensuring that we get enough protein is key to our muscle growth, tissue repair and the growth of our skin and nails. Include a variety of different protein sources in your meals each week to keep your taste buds happy!

9. Tofu

Meal-Prep Tip: Tofu is an excellent source of vegetarian and vegan-friendly protein containing all eight of the essential amino acids. It can be enjoyed heat free from the moment it is opened! From a healthy chocolate pudding to crispy maple and soy tofu sandwiches, tofu is an excellent meal prep choice!

Recipe Idea: Enjoy this cold Banh Mi Sticky Tofu Noodle Bowl for a colorful and nutrient-packed lunch!

10. Greek Yogurt

Meal-Prep Tip: Greek yogurt is an excellent meal prep option when looking for items that require no cooking and are high in protein. From yogurt parfaits to Greek yogurt marinades for chicken, this cost effective food is a must for meal prep!

Recipe Idea: Pack these Whole Wheat Yogurt Waffles for a hearty on the go breakfast! You can always finish them off with a drizzle of peanut butter for an extra nutritional punch!

11. Tuna

Meal Prep Tip: Tuna is one of those ingredients that can be brought everywhere! You can toss a pouch in your purse or gym bag for an on-the-go protein source or meal prep it in advance in a spicy tuna wrap or a Thai tuna power bowl.

Recipe Idea: Make these Tuna Stuffed Avocado boats in less than 10 minutes and pack into your container for a low carb, high protein lunch!

12. Shrimp

Meal-Prep Tip: Wild caught shrimp are an excellent source of protein that do not need to be reheated! Like tuna, they can be enjoy in a salad, wrap or even spring rolls for a quick, cool lunch!

Recipe Idea: Add shrimp to your lunches this week with a Shrimp Cobb Salad!

13. Salmon

Meal Prep Tip: Salmon is an excellent source of protein: A bit higher in cost than some of our other protein choices, but incredibly healthy! From salmon frittatas to salmon caesar salads this protein-packed fish can be enjoyed in a dozen non-reheatable ways! Prep 4-5 pieces for a week full of omega-3’s!

Try out regular or smoked salmon in this sweet & savory Smoked Salmon Zucchini Bowl!

14. Chicken

Meal-Prep Tip: Chicken is a great low cost, lean protein option for meal prep that doesn’t need to be re-heated once cooked! Make a sheet pan full of chicken on meal prep Sunday to create everything from Greek chicken meal prep bowls to buffalo chicken breakfast casserole! All, no re-heating required!

Recipe Idea: Add flavor to your chicken lunches with this 5 minute Cranberry Walnut Chicken Salad recipe!

15. Ground Beef

Meal Prep Tip: Another favorite, low cost, easy to prep protein option is lean ground beef. From a quick ground beef, potato and egg hash to 20 minute meatballs, ground beef can be made into so many flavorful and large batch meal prep recipes!

Add a lean ground beef burger to your breakfast for a rainbow of color and nutrients!

A photo posted by Meal Prep On Fleek (@mealpreponfleek) on Oct 12, 2016 at 6:45am PDT

16. Sausage

Meal Prep: Chicken sausage is one of those ingredients that just comes with loads of flavor! With just a few veggies you can create one pan sausage meal prep recipes or stir fries that make for quick, healthy and easy lunches all week long! No re-heating required.

Recipe Idea: Enjoy all the flavor of sausage in these Paleo Chicken Sausage Breakfast Muffins while running out the door!

16. Bacon

Meal Prep Idea: Because there is always room for bacon! Bacon is a cheap and easy meal prep option when looking to add loads of flavor to a dish! From cold BLT salads to bacon ranch pasta salad a little of this salty protein can go a long way in satisying your taste buds!

Add just a bit of bacon saltiness to your sweet meal prep muffin recipe with this Apple Bacon Protein Muffin Recipe!

The post 17 Meal Prep Ingredients You Don’t Need to Reheat appeared first on Meal Prep on Fleek, written by Sarah Kesseli

from 17 Meal Prep Ingredients You Don’t Need to Reheat

#17 Meal Prep Ingredients You Don’t Need to Reheat

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ladystylestores · 5 years ago

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Oreo Fluff Dessert Salad | The Recipe Critic

Oreo fluff dessert salad has the perfect sweet cream and marshmallow fluff with pops of crunchy Oreo cookies throughout. This soft and sweet mixture is a hugely popular dessert you will love at first bite!

The unmistakable cookies and cream flavor is one of my favorites in a dessert. Try Skinny Cookies and Cream Shake or Cookies and Cream Muddy Buddies for more of the perfect Oreo flavor!

The Best Oreo Fluff Dessert Salad

Warning: This oreo fluff dessert salad is so easy to make and so delicious that my willpower for healthy eating is in real danger!! The vanilla pudding and marshmallow flavors are so perfectly creamy and the Oreo bites are just heaven! We have been moving, and it has been so hot! We have all been working so hard and I wanted a no bake cold dessert that I could reward everyone with. This was a huge hit with everyone! The entire thing was gone in minutes! Everyone was scraping their plates to enjoy the last little bit!

You are going to be amazed how easy it is to throw together this awesome recipe! I usually whip together the pudding while my kids are crushing the oreos. And let me tell you, they love to crush the Oreos!! Then I gradually fold in all the ingredients together, pop it in the fridge to cool, and my work is done! It doesn’t get any easier than that! And the payoff for such little effort is huge!!

What’s in Oreo Fluff Salad?

These ingredients belong together! The textures complement each other so perfectly! The dense pudding is so creamy and rich and then you bite into crushed Oreo and it is so amazing! I will definitely be coming back to this recipe again and again for more of this cookies and cream dessert salad!

Instant vanilla pudding: The vanilla pudding adds rich vanilla flavor and thick, smooth texture.

Milk: Used to make the pudding. Follow recipe to make pudding, not the box directions.

Cool Whip: Thaw in the refrigerator overnight. It needs to be able to fold into the pudding mixture easily.

Oreo cookies: Place in a sealed bag and crush with a rolling pin, or use a food processor.

Small Marshmallows: Great little pockets of fluffy texture and sweetness.

Quick and Easy Oreo Fluff:

Now, I was sold when I read the ingredients for this Oreo fluff dessert salad I knew it would taste good, but what I didn’t realize was how quick and easy it would be to put together! In less than 5 minutes the salad was made! So simple! The only hard part was letting it chill for an hour! But, man it was worth the wait! When the flavors have time to settle in together it is out of this world awesome!

Whisk: In a medium sized bowl add the pudding and milk and whisk for 2 minutes until it is thickened.

Mix: Add in the cool whip, Oreos and marshmallows.

Chill: Cover and refrigerate for at least an hour.

Add Toppings: Top with crushed Oreos if desired.

Pro Tips and Variations for Dessert Salad:

This oreo fluff dessert is the absolute perfect summer treat! It is cold and refreshing and not overly rich. It is no bake and easy to transport to whatever park or campsite you are traveling to. Best of all, it is cheap to make and won’t take away from that summer travel budget. Here are some tips and tricks to consider when making this yourself…

Double it: I do recommend doubling this recipe if you are preparing for a large crowd. There is nothing worse than running out before everyone has had a chance to try it!

Oreo Crush: Be careful not to over crush your oreos. I like to Crush some oreos completely and leave some in bigger pieces for more dynamic texture.

Garnish: Personally, I love strawberry and chocolate flavors together. So, I like to garnish with slices of strawberry. The black and white of the fluff with a pop of red on top looks gorgeous!

Flavor tweaks: Vanilla pudding can be swapped out for any flavor of pudding you love. Some I think would be fantastic are white chocolate, cheesecake, or even half white chocolate and the other half strawberry or chocolate.

Storing Oreo Salad:

After making this delicious fluff, let it chill as long as you can stand it. The longer it chills in the refrigerator, the better it tastes. Allow it to chill for at least 1 hour, but overnight is even better! It will last 3-5 days in the refrigerator if properly stored in an airtight container.

More Delicious Salad Recipes:

Oreo Fluff Dessert Salad

Prep Time 15 minutes

Cover and refrigerate for at least an hour. 1 hour

Total Time 1 hour 15 minutes

Author Alyssa Rivers

Servings 8 People

3.4 ounce instant vanilla pudding

1 1/2 cups milk

1 8 ounce container cool whip thawed

30 Oreo cookies crushed

2 cups small marshmallows

In a medium sized bowl add the pudding and milk and whisk for 2 minutes until it is thickened.

Mix in the cool whip, Oreos and marshmallows.

Cover and refrigerate for at least an hour. Top with crushed Oreos if desired.

Nutrition Facts

Oreo Fluff Dessert Salad

Amount Per Serving

Calories 372 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 5g25%

Cholesterol 10mg3%

Sodium 336mg14%

Potassium 192mg5%

Carbohydrates 63g21%

Fiber 1g4%

Sugar 43g48%

Protein 5g10%

Vitamin A 130IU3%

Calcium 96mg10%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

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easyfoodnetwork · 5 years ago

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Oreo Fluff Dessert Salad

The unmistakable cookies and cream flavor is one of my favorites in a dessert. Try Skinny Cookies and Cream Shake or Cookies and Cream Muddy Buddies for more of the perfect Oreo flavor!

The Best Oreo Fluff Dessert Salad

You are going to be amazed how easy it is to throw together this awesome recipe! I usually whip together the pudding while my kids are crushing the ores. And let me tell you, they love to crush the Oreos!! Then I gradually fold in all the ingredients together, pop it in the fridge to cool, and my work is done! It doesn’t get any easier than that! And the payoff for such little effort is huge!!

What’s in Oreo Fluff Salad?

Instant vanilla pudding: The vanilla pudding adds rich vanilla flavor and thick, smooth texture.

Milk: Used to make the pudding. Follow recipe to make pudding, not the box directions.

Cool Whip: Thaw in the refrigerator overnight. It needs to be able to fold into the pudding mixture easily.

Oreo cookies: Place in a sealed bag and crush with a rolling pin, or use a food processor.

Small Marshmallows: Great little pockets of fluffy texture and sweetness.

Quick and Easy Oreo Fluff:

Whisk: In a medium sized bowl add the pudding and milk and whisk for 2 minutes until it is thickened.

Mix: Add in the cool whip, Oreos and marshmallows.

Chill: Cover and refrigerate for at least an hour.

Add Toppings: Top with crushed Oreos if desired.

Pro Tips and Variations for Dessert Salad:

Double it: I do recommend doubling this recipe if you are preparing for a large crowd. There is nothing worse than running out before everyone has had a chance to try it!

Oreo Crush: Be careful not to over crush your oreos. I like to Crush some oreos completely and leave some in bigger pieces for more dynamic texture.

Garnish: Personally, I love strawberry and chocolate flavors together. So, I like to garnish with slices of strawberry. The black and white of the fluff with a pop of red on top looks gorgeous!

Storing Oreo Salad:

More Delicious Salad Recipes:

Best Ever Ambrosia Salad

Strawberry Pretzel Salad

Cranberry Cheesecake Fluff

Very Berry Cheesecake Salad

Pineapple Pretzel Salad

Oreo Fluff Dessert Salad

Course Appetizer, Dessert, Salad, Side Dish

Cuisine American

Keyword dessert salad, oreo dessert salad, oreo fluff dessert, oreo fluff dessert salad, oreo fluff salad, oreo salad

Prep Time 15 minutes

Cover and refrigerate for at least an hour. 1 hour

Total Time 1 hour 15 minutes

Servings 8 People

Calories 372kcal

Author Alyssa Rivers

Ingredients

3.4 ounce instant vanilla pudding

1 1/2 cups milk

1 8 ounce container cool whip thawed

30 Oreo cookies crushed

2 cups small marshmallows

Instructions

In a medium sized bowl add the pudding and milk and whisk for 2 minutes until it is thickened.

Mix in the cool whip, Oreos and marshmallows.

Cover and refrigerate for at least an hour. Top with crushed Oreos if desired.

Nutrition

from The Recipe Critic https://ift.tt/30Kj4cH https://ift.tt/30Rdmpz

The unmistakable cookies and cream flavor is one of my favorites in a dessert. Try Skinny Cookies and Cream Shake or Cookies and Cream Muddy Buddies for more of the perfect Oreo flavor!

The Best Oreo Fluff Dessert Salad

What’s in Oreo Fluff Salad?

Instant vanilla pudding: The vanilla pudding adds rich vanilla flavor and thick, smooth texture.

Milk: Used to make the pudding. Follow recipe to make pudding, not the box directions.

Cool Whip: Thaw in the refrigerator overnight. It needs to be able to fold into the pudding mixture easily.

Oreo cookies: Place in a sealed bag and crush with a rolling pin, or use a food processor.

Small Marshmallows: Great little pockets of fluffy texture and sweetness.

Quick and Easy Oreo Fluff:

Whisk: In a medium sized bowl add the pudding and milk and whisk for 2 minutes until it is thickened.

Mix: Add in the cool whip, Oreos and marshmallows.

Chill: Cover and refrigerate for at least an hour.

Add Toppings: Top with crushed Oreos if desired.

Pro Tips and Variations for Dessert Salad:

Double it: I do recommend doubling this recipe if you are preparing for a large crowd. There is nothing worse than running out before everyone has had a chance to try it!

Oreo Crush: Be careful not to over crush your oreos. I like to Crush some oreos completely and leave some in bigger pieces for more dynamic texture.

Garnish: Personally, I love strawberry and chocolate flavors together. So, I like to garnish with slices of strawberry. The black and white of the fluff with a pop of red on top looks gorgeous!

Storing Oreo Salad:

More Delicious Salad Recipes:

Best Ever Ambrosia Salad

Strawberry Pretzel Salad

Cranberry Cheesecake Fluff

Very Berry Cheesecake Salad

Pineapple Pretzel Salad

Oreo Fluff Dessert Salad

Course Appetizer, Dessert, Salad, Side Dish

Cuisine American

Keyword dessert salad, oreo dessert salad, oreo fluff dessert, oreo fluff dessert salad, oreo fluff salad, oreo salad

Prep Time 15 minutes

Cover and refrigerate for at least an hour. 1 hour

Total Time 1 hour 15 minutes

Servings 8 People

Calories 372kcal

Author Alyssa Rivers

Ingredients

3.4 ounce instant vanilla pudding

1 1/2 cups milk

1 8 ounce container cool whip thawed

30 Oreo cookies crushed

2 cups small marshmallows

Instructions

In a medium sized bowl add the pudding and milk and whisk for 2 minutes until it is thickened.

Mix in the cool whip, Oreos and marshmallows.

Cover and refrigerate for at least an hour. Top with crushed Oreos if desired.

Nutrition

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engrqamarabbasme · 5 years ago

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The unmistakable cookies and cream flavor is one of my favorites in a dessert. Try Skinny Cookies and Cream Shake or Cookies and Cream Muddy Buddies for more of the perfect Oreo flavor!

The Best Oreo Fluff Dessert Salad

What’s in Oreo Fluff Salad?

Instant vanilla pudding: The vanilla pudding adds rich vanilla flavor and thick, smooth texture.

Milk: Used to make the pudding. Follow recipe to make pudding, not the box directions.

Cool Whip: Thaw in the refrigerator overnight. It needs to be able to fold into the pudding mixture easily.

Oreo cookies: Place in a sealed bag and crush with a rolling pin, or use a food processor.

Small Marshmallows: Great little pockets of fluffy texture and sweetness.

Quick and Easy Oreo Fluff:

Whisk: In a medium sized bowl add the pudding and milk and whisk for 2 minutes until it is thickened.

Mix: Add in the cool whip, Oreos and marshmallows.

Chill: Cover and refrigerate for at least an hour.

Add Toppings: Top with crushed Oreos if desired.

Pro Tips and Variations for Dessert Salad:

Double it: I do recommend doubling this recipe if you are preparing for a large crowd. There is nothing worse than running out before everyone has had a chance to try it!

Oreo Crush: Be careful not to over crush your oreos. I like to Crush some oreos completely and leave some in bigger pieces for more dynamic texture.

Garnish: Personally, I love strawberry and chocolate flavors together. So, I like to garnish with slices of strawberry. The black and white of the fluff with a pop of red on top looks gorgeous!

Storing Oreo Salad:

More Delicious Salad Recipes:

Best Ever Ambrosia Salad

Strawberry Pretzel Salad

Cranberry Cheesecake Fluff

Very Berry Cheesecake Salad

Pineapple Pretzel Salad

Oreo Fluff Dessert Salad

Course Appetizer, Dessert, Salad, Side Dish

Cuisine American

Keyword dessert salad, oreo dessert salad, oreo fluff dessert, oreo fluff dessert salad, oreo fluff salad, oreo salad

Prep Time 15 minutes

Cover and refrigerate for at least an hour. 1 hour

Total Time 1 hour 15 minutes

Servings 8 People

Calories 372kcal

Author Alyssa Rivers

Ingredients

3.4 ounce instant vanilla pudding

1 1/2 cups milk

1 8 ounce container cool whip thawed

30 Oreo cookies crushed

2 cups small marshmallows

Instructions

In a medium sized bowl add the pudding and milk and whisk for 2 minutes until it is thickened.

Mix in the cool whip, Oreos and marshmallows.

Cover and refrigerate for at least an hour. Top with crushed Oreos if desired.

Nutrition

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cookingrecipeus · 5 years ago

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This homemade bread is always a family favorite and can be done so easily with this perfect recipe my grandma handed down to me. Making bread is easier than you think!

My miracle no knead bread is another one of my favorite bread to make but it is also just as easy as this homemade bread. Bread is so rewarding to make and tastes even better than store bought!

Perfect Homemade Bread

I am so excited to be sharing my Grandma’s perfect bread recipe with you today! I can’t believe I haven’t put her recipe on the blog until now. I get intimidated by making bread, but I knew it was time to give it a try. So many memories came to me as the bread was baking and the wonderful aroma filled through house. I remember her fresh warm bread was always ready for us when we went to visit. It was gone as fast as she would slice it up. This bread turned out just as amazing as I remember it. It is perfectly soft and reminded me of our favorite bread, Grandma Sycamores!

I am here to tell you that if I can make it, so can you! Don’t let homemade bread intimidate you. It is so much easier than you think! I have included all of the best tips and tricks for you to get the perfect homemade every time.

Bread Ingredients:

With these simple ingredients that you already have at home, this bread comes together quickly and easily. If you need to use a thermometer on the warm water that is a great way to make sure it is not too hot or to cold. Using a thermometer is the best way to know. Your yeast is also important to make sure it is

Warm Water: The temperature should be around 105-115 degrees Fahrenheit.

Sugar: Sweeten the bread a bit with this sugar.

Salt: Just a pinch

Yeast: Make sure your yeast is active and fresh.

Flour: All purpose flour works best but if you would like a wheat flour that will work too.

Oil: I used olive oil but vegetable oil will also taste great too.

How to Make Homemade Bread:

Only 6 ingredients to make a simple homemade bread that is delicious in every way. It is a tried and true favorite that my grandma was so generous to pass down to me. I love this bread so much and love the texture and flavor that it has to offer. The dough is made in a stand mixer but can be done by hand as well. Kneading the dough in-between each rise of the dough helps form the dough but also gets out any air bubbles. Make the perfect homemade bread with this recipe today!

Make dough: In a stand mixer add the warm water, sugar, salt and yeast. Let the yeast proof until it bubbles for about 5 minutes. Using the dough hook start adding the flour one cup at a time until the dough combines and forms a soft dough.

Knead dough: On a floured surface knead the dough until smooth and elastic and form a ball. Add the oil to the large bowl and add the dough to the bowl and cover. Let rise until it has doubled 1- 1 1/2 hours.

Form loaves: Grease and flour 2 9×5 inch pans. Punch the dough to release the air. Lay the dough onto a flat surface and cut into two loaves. Roll each loaf up and place into the loaf pans. Let rise until it doubles another 1-1 1/2 hours.

Bake dough: Bake in a preheated 350 degree oven for 30-35 minutes or until golden brown on the tops. Remove from the oven and let cool for 10 minutes before slicing.

Pro Tip from The Recipe Critic:

Make sure your warm water isn’t too hot. Temperature needs to be between 105-115 degrees.

Tips for Making Homemade Bread:

Proof the yeast: Add the yeast to the warm water. In about 10 minutes the combination will have tiny bubbles and smell of yeast. This indicates that the yeast is still good.

Knead dough: It is best to have the dough kneaded for a good 5 minutes. This will help flavor and texture the bread will be totally worth all your muscle strength. After the first rise just simply kneading the dough for 1 to 2 minutes is best.

Seasonings: Add in your favorite bread seasonings and taste different bread recipes each time you make it!

Home temperature: Baking bread is usually done during the winter months when your home is heated. The bread will rise a little quicker and doesn’t take too long. If your home is cooler during the warmer temperatures outside simply know that your bread will take a bit longer to rise. Turning your oven on to help warm the kitchen will help a bit.

Climate outside: Yes, the weather does have an affect on bread. Usually places that are more moist will need to add 1/4 cup of flour more. While making the dough if you notice the dough is not pulling away from the sides of the bowl easily after the first rise, this will be the time to add in a little extra flour. Do not use more though because the bread will become dense once baked.

Baked bread: To know if your bread is baked fully, use a food thermometer just like a meat thermometer. A fully baked bread will be about 190 degrees Fahrenheit. The top of the bread should be a light golden brown color.

Storing bread: Store bread in a cool dried place and in a plastic bag that is sealed to help it last longer and stay fresh.

What to serve with homemade bread:

Homemade bread is warm and delicious! Comforting and tasty side dish or have it fresh out of the oven as a snack. Enjoy this bread with a simple layer of butter over top or with my homemade strawberry jam. This bread recipe goes perfectly with any dinner as a side or make a quick sandwich for lunch. It is so easy to make and everyone will love the fresh, warm flavor of homemade bread.

Storing homemade bread:

Usually our baked bread does not last long enough to even store it or keep out longer than that day. Now though is a great time to have some on hand and be prepared when my family does need bread. With growing boys and a bigger family, all together we are needing more groceries and bread is one of them.

How to keep bread fresh: Simply place the loaf of bread or sliced bread in a ziplock bag or a sealed bag of some kind to keep the air out. Each time you open the bag make sure to continually close it off from the air getting into the bag and leaving it dried out. It is best to keep the bread unsliced until you are ready to eat. This is will help the bread last longer. Shelf life of homemade bread is about 5 to 7 days.

Make ahead: Even though it is hard to make the dough ahead of time, I like to take a day and just make a few batches of this bread recipe from my grandma. This way once one loaf is gone then I still have 3 to 5 more ready for the week. I recommend baking the dough once it rise the second time. However, the dough does freeze well to make ahead and then bake frozen in the oven when needed at 375 degrees Fahrenheit for 45 minutes.

Storing in the refrigerator: Bread does last longer in the refrigerator once stored.

Can you freeze bread: Yes! Bread does freeze well. It is best to store tightly and correctly then place in the freezer until ready to serve. Let thaw overnight before serving.

More Bread Recipes to Enjoy:

Focaccia Bread Recipe

Perfect Naan Bread

Cheesy Olive Bread

Cinnamon Swirl Cream Cheese Banana Bread

Blueberry Zucchini Bread with a Lemon Glaze

Grandma's Perfect Homemade Bread

This homemade bread is always a family favorite and can be done so easily with this perfect recipe my grandma handed down to me. Making bread is easier than you think!

Course Bread, Side Dish, Snack

Cuisine American

Keyword bread recipe, homemade bread, homemade bread recipe

Prep Time 15 minutes

Cook Time 30 minutes

Let Rise Until it Doubles (Two Times): 3 hours

Total Time 3 hours 45 minutes

Servings 16 Slices

Calories 171kcal

Author Alyssa Rivers

Ingredients

2 1/2 cup warm water

1/4 cup sugar

1 1/4 teaspoon salt

1 Tablespoon yeast

5 cups all purpose flour

2 Tablespoons oil I used olive oil

Instructions

In a stand mixer add the warm water, sugar, salt and yeast. Let the yeast proof until it bubbles for about 5 minutes. Using the dough hook start adding the flour one cup at a time until the dough combines and forms a soft dough.

On a floured surface knead the dough until smooth and elastic and form a ball. Add the oil to the large bowl and add the dough to the bowl and cover. Let rise until it has doubled 1- 1 1/2 hours.

Grease and flour 2 9x5 inch pans. Punch the dough to release the air. Lay the dough onto a flat surface and cut into two loaves. Roll each loaf up and place into the loaf pans. Let rise until it doubles another 1-1 1/2 hours.

Bake in a preheated 350 degree oven for 30-35 minutes or until golden brown on the tops. Remove from the oven and let cool for 10 minutes before slicing.

Notes

My grandma's original recipe didn't use a stand mixer. You can add the ingredients to a large bowl and combine until the dough has formed and is smooth. Then proceed to knead it on a floured surface.

Nutrition

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ynsespoir · 5 years ago

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Sheet Pan Strawberry Pancakes (Gluten-Free)

These quick and easy Sheet Pan Strawberry Pancakes are the best way to make a bunch of pancakes all at once and are ready in just 15 minutes! Gluten free and perfect for a crowd!

So you all know how much I LOVE a good sheet pan meal so why not make them for breakfast?! You guys these sheet pan strawberry pancakes are SO easy to make and gives you 12 pancakes all at once. Best part is this only takes 15 minutes to throw together so it’s perfect for those busy (or lazy) mornings! I really love pancakes, but I hate that you can only make a few at a time so when you’re finally ready to eat, most of the pancakes end up cold. Baking them all in one sheet pan solves this problem and makes the perfect breakfast for a crowd that everyone can enjoy them warm!

This is a pretty basic pancake recipe using oat flour so feel free to add whatever fruit topping you’d like! I used strawberries for this, but blueberries would taste amazing (especially with some lemon zest!), bananas, peaches, chopped nuts or even throw in some chocolate chips! The possibilities are endless so have fun with it and make this to your liking.

Yes you can make your own oat flour!

And it really is SO easy. I honestly prefer oat flour over almond flour when baking gluten free because it just makes baked goods a lot fluffier than dense almond flour or coconut flour and I personally just prefer the taste overall. To make your own oat flour you simply take rolled oats (or instant oats) and blend them in your food processor or blender for about 60 seconds until they resemble a fine, powdery flour – that’s it! You can of course just buy your own oat flour at the store, but this method saves you money and the flour will last up to three months in your pantry.

The ratio for oat flour is one cup of oats = one cup of oat flour so it’s pretty easy to measure out.

Oh and the key to fluffy delicious pancakes?? Yes adding lemon juice to your milk. This is a neat little hack for easily making your own buttermilk which creates a much fluffier pancake! You could also use vinegar, but I just prefer using lemon juice for overall taste. Simply squeeze a lemon into your milk (1 tablespoon per cup of milk) and let it sit for about 5 minutes before mixing with the rest of the ingredients. Yes the milk will curdle and get clumpy, but that’s what you want! Instant buttermilk.

This is such a lazy way to make pancakes, but hey aren’t weekends meant to be lazy?! I mean if I don’t have to stand over a hot stove all morning flipping pancakes then this is a total win for me. This recipe would be great for brunch, a simple Saturday morning or even meal prep them for the week! They’ll last up to 4 days in the fridge OR you can easily freeze these, I would just store the pancake slices in individual airtight bags to prevent freezer burn.

I topped my pancakes with some maple syrup, but you could sprinkle some powdered sugar over top or even douse them in chocolate, hey I won’t judge. This was such a fun recipe to make and one we really enjoyed! Hope you like it as much as we did!

Sheet Pan Strawberry Pancakes (Gluten-Free)

Serves: 12 Servings

Ingredients

2½ cups oat flour

2 tsp baking powder

1 tsp baking soda

2 tsp cinnamon

½ tsp salt

2 cups almond milk (or milk of choice)

Juice of 1 lemon (this goes in the milk)

4 eggs

2 Tbsp coconut oil, melted and cooled

3 Tbsp maple syrup (or honey)

2 tsp vanilla

1 cup sliced strawberries

Instructions

Preheat oven to 425 degrees F.

In a large bowl, whisk together oat flour, baking powder, baking soda, cinnamon and salt. Set aside.

In a measuring cup, add milk and mix in lemon juice. Let the milk sit for about 5 to 10 minutes before adding it to the other ingredients, until milk starts to look clumpy.

In a small bowl, whisk together milk, eggs, coconut oil, maple syrup and vanilla. Slowly add wet ingredients in with the dry until combined, making sure not to over mix.

Pour batter onto a prepared baking sheet spreading in an even layer and top with sliced strawberries.

Bake pancakes for 13 to 15 minutes, or until a toothpick inserted in the center comes out clean. Cut into 12 pieces and serve with maple syrup or your favorite toppings. Enjoy!

Nutritional Information

Serving Size: 1 slice • Calories: 142 • Fat: 5.6 g • Saturated Fat: 2.2 g • Carbs: 20.2 g • Fiber: 2.8 g • Protein: 4.9 g • Sugar: 4.2 g • WW Freestyle Points: 4

3.5.3218

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24hourchampagnediet-blog1 · 5 years ago

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Breakfast, Lunch, and Dinner The Vegan Keto Way

New Post has been published on https://bestrawfoodrecipes.com/breakfast-lunch-and-dinner-the-vegan-keto-way/

Breakfast, Lunch, and Dinner The Vegan Keto Way

You’ve done the research and now you want to start practicing a ketogenic diet. For plant-based eaters, this is simpler said than done. A standard ketogenic diet relies on high fat and low carbohydrates, many of these necessary calories coming from animal-based products. Yet, don’t fear! There are still plenty of plant-based ketogenic-friendly resources to pull from.

Breakfast

freephotocc/Pixabay

Breaking your nighttime fast is by far one the favorite times of the day. Yet, the basis of this craving is due to the fact that most traditional breakfast meals are based around sugar-heavy cereals and sweet bread. The ketogenic diet strives to change this perception of breakfast. Glucose, which is basically sugar, is a big no-no on the ketogenic diet. Instead of grabbing for that toasted piece of wheat bread with jelly on top, keto will have you gobbling down some high-fat and incredibly filling alternative options.

Coffee the Keto Way

Maple Cinnamon Latte/One Green Planet

For most of us, coffee is a must have in the morning! Why not make it worth your while? A popular, easy, and quick breakfast remedy that is also keto-friendly is high-fat coffee. Simply add a dollop (or more) of coconut oil and/or a dollop of your favorite plant-based butter to that morning brew. Not only will you infuse delightful coconut flavors and creamy textures, but you’ll also be imbibing a concentrated source of plant-based fat to keep you full longer and kick you’re fasting body into ketosis bright and early! Here are two high-fat coffee-based recipes to try: Amaretto Coffee Creamer —to make this plant-based creamer recipe fully keto, avoid the sweetener and instead use coconut oil —or Christine DesRoches‘s Maple Cinnamon Late — exclude the syrup altogether or follow suit with the amaretto coffee creamer and add coconut oil instead.

Cacao the Keto Way

Energizing Coffee Cacao Smoothie Bowl/One Green Planet

This Energizing Coffee Cacao Smoothie Bowl by Katja Meier is a great foundational plant-based recipe that will require a few tweaks to make it ketogenic-friendly. The keto-friendly ingredients are cacao (85 percent cacao and higher only!), instant coffee (without sweeteners), flax seeds, vegan yogurt (nut-based, unsweetened), and ground sunflower petals and edible flowers. You’ll need to substitute keto-friendly berries for the banana and blood orange, as well as seeds (chia, flaxseed, hemp) or shredded coconut for the oats.

Porridge the Keto Way

Antioxidant Green Tea Porridge/One Green Planet

Besides our caffeine addictions, one of the hardest things to give up in the morning is a steaming bowl of oatmeal, hot cereal, or porridge. While you’ll have to give up the actual oats, there are substitutes that are keto-friendly and can simulate that old-fashioned breakfast that warms your tummy! Taryn Fitz-Gerald‘s Antioxidant Green Tea Porridge is a perfect recipe to turn keto! It relies on friendly healthy fat nuts as a base — almond milk, brazil nuts, and pecans — and for the porridge simply substitute cauliflower rice. Also, make sure to the berries, choose only keto-friendly varieties, and completely exclude that date syrup to avoid unwanted sugar consumption.

Lunch

jelly/Pixabay

It may not become clear until you begin the ketogenic diet, but lunch is oftentimes the most carb-heavy meal. This is where prepping at home and bringing a sack lunch will come in handy. It’s best to use lunch recipes that are fewer ingredients and therefore are easier to prep and pack, less detrimental to your wallet, and are simpler to substitute in order to make keto diet friendly.

Chili

Healthy Chili/One Green Planet

Chili is easy to make and does great when frozen and reheated, landing it as the top lunch choice for the keto-friendly diet. I like Wendy Irene‘s Healthy Chili recipe due to its minimal ingredient list, the fact that there are only three required substitutes (butternut squash, kidney beans, and black beans), its high content of low-carb vegetables such as zucchini, tomato, peppers, onion, and the inclusion of high fat extra-virgin olive oil. For the three substitute items, consider switching them out for meaty textured, low-carb veggies such as cauliflower, snow peas, or mushrooms.

Wraps

Raw Zucchini Wraps/One Green Planet

Next up on the easy lunch list are wraps. The most important aspect of the wrap is the wrapping material and making sure to choose a keto-friendly exterior. With that said, once you’ve got your exterior picked out, wraps are one of the easiest foods to make fully raw. Eating raw is a great way to ingest all the nutrition possible from your food, while also avoiding extra calories from cooking oils. Julie West‘s recipe for Raw Zucchini Wraps is a must in the keto kitchen and only has one substitute to make it keto-friendly! While carrots can be ingested on the keto diet, they do fall on the root vegetable list, therefore have a higher calorie count, and should be ingested with care. Therefore, if you fall in love with this recipe, look to substitute the carrots with another low-carb veggie of your choice. Also, make sure that your tahini is whole sesame tahini (also referred to as sesame butter) for the most bang for your buck when it comes to protein and fat.

Salads

Grilled Zucchini and Green Bean Salad/One Green Planet

If neither of the above seems appetizing, let’s turn to the most traditional lunch recipe. Salads are quick to make, easy to diversify, and they happen to be one of the easiest types of meals to make keto. Almost any salad recipe can be tweaked into a keto-friendly meal. Taylor Kise‘s Grilled Zucchini and Green Bean Salad is a great example of the salad’s amazing simplicity. It packs a punch of great keto-friendly veggies including green beans, zucchini, tomato, fresh herbs, and healthy fat filled olive oil. Instead of using all those dates, maybe use one or two and mix with raw cashew and coconut oil for that same creamy texture with more fat than sugar!

Dinner

neshom/Pixabay

The final meal of the day can be the most challenging. This is generally the most meat-heavy meal, which means, for plant-based dieters, there will be a necessity of very specific nutrient-based substituting. Since grains are not a part of the ketogenic diet, finding vegetables that can simulate grains (such as cauliflower or broccoli rice), as well as simulate meat (such as eggplant and squash) will be the key to success. Here are three simple, plant-based ingredients that can play the central role on your dinner plate!

Eggplant

Grilled Eggplant Stack With Roasted Red Pepper Sauce/One Green Planet

If you’re a plant-based dieter, eggplant is most likely already part of your regular shopping list. For the keto diet, eggplant is an excellent source of protein, dietary fiber, minerals (especially magnesium, phosphorous, and potassium), as well as vitamins (including A, C, K, folate, and choline). Ingredient simplicity is still a ketogenic diet key, which is why Taryn Fitz-Gerald‘s Grilled Eggplant Stack With Roasted Red Peppers Sauce recipe is a great option. If this becomes a favorite of yours, try reducing the amount of or substituting altogether the corn and onion.

Mushrooms

Broccolini Mushroom Stir Fry/One Green Planet

There are many wonderful things about mushrooms, but one of the best is the variety. Each has a distinct flavor and texture, some offer more nutrients than others, yet all mushrooms are an excellent meat substitute due to their dense design. Many people shy away from different varieties of mushrooms due to their exotic look. Yet, anyone can cook a mushroom to perfection! For a filling, keto-friendly mushroom dinner recipe try Raymund Macaalay‘s simple Broccolini Mushroom Stir Fry. While the ingredient list is a bit longer than others, almost everything is keto-friendly. Simply substitute onion and, if you tend to use a lot of soy sauce, either substitute or downgrade the amount you use.

Avocado

Green Chili Cauliflower Summer Tacos With Avocado Slaw/One Green Planet

I have to include avocado, not only because it’s an incredibly delicious, fatty, and nutritious treat, but it plays well in any of these meal categories including breakfast, lunch, snacks, and desserts. Yet, avocado landed in the dinner section due to the fact that it’s an incredibly filling ingredient for the stomach and the mouth, meaning plant-based eaters who are excluding grains, will still feel that they are ingesting a large number of foods. For dinner, try out Liz Martone‘s Green Chili Cauliflower Summer Tacos With Avocado Slaw. With wonderful avocado as a base, it also utilizes low-carb veggies such as cauliflower, cabbage, cilantro, and healthy fat olive oil. Instead of a corn tortilla, try a hearty cabbage leaf!

Hopefully, the above recommendations will get you started off right with your ketogenic diet, yet once you get going we highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook, for thousands of more plant-based recipes that are easily made keto-friendly! The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

For more Vegan Food, Health, Recipe, Animal, and Life content published daily, don’t forget to subscribe to the One Green Planet Newsletter!

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Source link Keto Diet Dinner Ideas

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fuckyeahtattoogirls-blog1 · 5 years ago

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Breakfast, Lunch, and Dinner The Vegan Keto Way

New Post has been published on https://bestrawfoodrecipes.com/breakfast-lunch-and-dinner-the-vegan-keto-way/

Breakfast, Lunch, and Dinner The Vegan Keto Way

Breakfast

freephotocc/Pixabay

Coffee the Keto Way

Maple Cinnamon Latte/One Green Planet

Cacao the Keto Way

Energizing Coffee Cacao Smoothie Bowl/One Green Planet

Porridge the Keto Way

Antioxidant Green Tea Porridge/One Green Planet

Lunch

jelly/Pixabay

Chili

Healthy Chili/One Green Planet

Wraps

Raw Zucchini Wraps/One Green Planet

Salads

Grilled Zucchini and Green Bean Salad/One Green Planet

Dinner

neshom/Pixabay

Eggplant

Grilled Eggplant Stack With Roasted Red Pepper Sauce/One Green Planet

Mushrooms

Broccolini Mushroom Stir Fry/One Green Planet

Avocado

Green Chili Cauliflower Summer Tacos With Avocado Slaw/One Green Planet

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Source link Keto Diet Dinner Ideas

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jamessoto778 · 6 years ago

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What type of food should you take?

Keep it simple, nutritious and save weight: I take inexpensive trail foods which are both tasty and nutritious. Specifically, foods that give you calories, protein, good fats, vitamins and other micro nutrients. This keeps you healthy and cruising along the trail with a spring in your step. Just as important are foods (and meals) that can be quickly prepared. My outdoor time is precious and I prefer to spend it hiking and enjoying my natural surroundings rather than food prep. What I show below incorporates all of these qualities and therefore is “the best backpacking food.”

What types of food should I take?

I minimize freeze-dried backpacking food (but do use some like this). Be sure to read the labels carefully. Compared to homemade, many freeze dried foods while easy, are expensive, low on nutrition, & have tons of sodium. Instead, I prefer healthy, natural foods: dried fruit & vegetables, nuts, whole grains like these tasty crackers, soybean jerky (veggie protein), vegetable oils, nut butters, whole-fat powdered milk, etc. Therefore, while it takes a bit more upfront time, I mostly make my own uncomplicated & delicious meals out of the same heathy ingredients. Meal Recipe are here. Finally, I do take some “healthier” energy bars like PROBARs.

While we make most of our own meals, there are some simple and healthy freeze dried meals like this Black Beans & Rice that we do use. We doctor it up into one of our favorite dinners by adding grated cheddar cheese and corn chips. Recipe is here.

keto hiking food http://www.savvyhiking.com/tips-to-choosing-keto-hiking-food-for-a-multi-day-hike

How much food should I take?

It is actually quite straight forward. Here is primer on: “How to calculate your pounds of food per day.” You can probably save more weight on food than almost anything if you follow the primer!

My nutritious food weighs about 30% less than a typical backpacker’s food. This could save me 5 pounds or more of food on a trip (my 11 lbs of food for a 7-day trip vs. a typical backpacker’s 16 lbs). How many pounds of food per day? Although it may vary, the short answer is around 1.5 lb/day for 2-5 day shorter mileage trips. The majority of the clients I guide for trips up to 5 days get by fine on around 1.5 lb/day. The slightly longer answer is 1.4 to 1.7 lb/day for backpackers covering 10+ miles a day or for trips up to a week long. A good target to balance calories and nutrition is 120 to 125 calories per ounce of food. In comparison, most backpackers don’t average above 100 cal/oz for their food. Maintain nutrition: Try to get the most calories per weight in your food but not at the expense of a poor diet. You want a balance of protein, carbohydrates, healthy fats, fiber, vitamins & other nutrients.

A simple and quickly assembled set of food for a 6 to 7 day trip looks like this. Aligning food in rows per day helps to organize while providing a useful check that you’ve packed food correctly. Link to a detailed 7 day food packing list for the above.

Some quick ways to reduce food weight – but still eat healthy!

Convenient pouches of my favorite, almond butter

Take calorie dense but nutritious food. As noted, food at 125 calories per ounce will weigh 30% less than a typical backpacker’s food for the same calories and probably has better nutrition. Don’t carry extra food: The standard advice to carry an extra day of food is not as set in stone as others profess. I figure I can make it at least 3 days without any food. (I’ve had to do this before and feel comfortable with my choice.) This is not a recommendation for others to do the same. You’ll have to make your own decision on extra food. Maybe bring just a bit less extra food on your next trip. How to “Skip” one day of food: I eat a huge breakfast or lunch before I start hiking the first day and I eat a huge meal when I get out. By boosting my off trail calories on the first and last day I eliminate carrying a whole day’s worth of food in my pack. So for a weekend trip (three days and two nights) I might carry 3 to 4 pounds of food. That’s about 1/2 the weight of the standard recommendation of 2 lb per day + an extra day’s food = 8 pounds.

best hiking shoes for wide feet womens http://www.savvyhiking.com/finding-the-best-hiking-shoes-for-wide-feet-women

Getting Protein

Getting protein is always a challenge on the trail. A creative strategy of cheese, powdered milk, powdered soy protein, nuts, whole grains, dried beans and the healthier high-protein trail/energy bars (and dried meats if you aren’t veggie) will get you most of the way there.

Veggie Protein – A creative strategy of: Almond butter in backpacking convenient pouches, or in plastic jars from Costco or Trader Joe’s. Or other nut butters. cheese, powdered milk, powdered soy protein, soy jerkies (Primal & Stonewall) freeze dried beans and rice (or rice and bean meals), high protein energy bars (Cliff, ProBar and others) and whole grains should get you most of the way to balanced protein for your trip. Vegan Protein – Pretty much the same as veggie above, less the cheese and powdered milk while checking other food ingredients to make sure animal products haven’t been slipped in. Omnivore Protein – I don’t consume a lot of meat at home (but do not wish to proselytize my choice to others). But on the trail, for food variety and to get some extra protein I have succumbed to taking some Meat jerky (my favorites are Bison Jerky and Turkey Jerky – online, or TJs and Whole Foods) and/or hard, dry salami (I take locally made salami without nitrates). Tuna in olive oil

The protein in these meats along with cheese will complement the proteins in grains (rice, grape nuts, crackers, grains in energy bars, etc.) and other vegetable protein sources like soy and dried beans. Many dried meats like the hard-dry salami are also high in fat, increasing your calories per ounce.

Bison Jerky is another backpacking favorite of mine.

What types of food should I take for each meal?

Snacks

GORP: In the past, my basic food was the old standby GORP. Today, I custom mix my own, getting most of my ingredients from Trader Joe’s (TJ’s) and the bulk bins of my local food coop. When hiking with others I mix to their specifications. Feel free to get creative with your GORP! Un-mixed GORP fixings: Now, more often than not, I take my GORP unmixed. Some favorites are whole raw almonds and walnuts, organic Thompson seedless raisins (TJs) unsweetened dried mango, apricots, papaya (all unsweetened & unsulfured) dried apricots, sweetened and unsweetened nuts, and honey sesame sticks (all from TJ’s, also found in natural food stores and food coops). Honey sesame sticks: are 150 calories per ounce and a staple of my backpacking food (reliably from Whole Foods and online). I sometimes mix 50/50 with candied nuts (many nut options from TJ’s) for variety. Peanut M&M’s (or even better almonds) are still great. Cheap, melt proof, and available almost everywhere (even on the GR20 in Corsica!) they are tasty, high in calories, easy to pack and eat. The advent of the dark chocolate version of the plain M&M’s into my GORP has changed the way I think about GORP. Energy Bars: The best energy bars are compact and have reasonable caloric density and nutrition. They are easy to procure, no effort to pack, and easily unwrapped and eaten on the trail (even while hiking). They are expensive though. I like many varieties of Pro Bars, Kind Bars and Lara Bars. These have healthy, natural ingredients, less sugars and good nutrition. The Pro Bars and Kind Bars are close to 125 calories per ounce. Protein Bars: Recently to increase my trail protein, I have been taking some higher protein versions of energy bars like ProBar’s Base Protein Bars or Cliff Builder’s Protein Bars (usually enhanced with soy protein). There are other manufacturers making good protein bars. Nut Butters (peanut or almond butter–a personal favorite, from TJs or Costco) significantly boost caloric density. They are cheap and easy to pack. They are also a healthy fat, especially the almond butter. Get them in the healthier, un-hydrogenated variety. If you get them in a plastic jar you can take them on a plane or put them directly in your pack without having to repackage. They can also be added to hot meals, making a lovely Asian style sauce. *Soy jerky: soy jerkies (Primal & Stonewall) 1) Stonewall’s Jerquee (the overs and unders for a discount) and 2) a the moister Primal Strips Vegan Jerky. Soy jerky is not the highest in calories but it is veggie, tasty, and adds protein. Meat eaters may choose hard salami or meat jerky. Dried Meats: For those that are not veggie, dried meats are another option for protein and food variety. I take meat jerky (my favorites are Bison Jerky and Turkey Jerky online or from TJs) and/or hard, dry salami (I take locally made salami without nitrates). Pacific Gold brand Beef and Turkey jerky that Costco sells doesn’t have a bunch of additives. Much cheaper than alternate sources. Tuna in olive oil: Get the tuna in the plastic packages that is packed in olive oil . The olive oil adds calories and healthy fat. If you can’t find it, there is a more common canola oil version. Freeze dried meats and soy”meats”: The following protein sources can easily be added to most meals (your preference) (Soy) Textured Vegetable Protein – chicken flavor, and (Real meat) – freeze dried chicken or turkey (1 oz per serving). Vegetable Oils: Packets or small bottles of extra virgin olive oil (my favorite) or canola oil add healthy calories to my dinners. I usually add an ounce or two to most meals. Cheese: is a treat and adds calories, some protein and calcium. Note that cheese doesn’t keep as well as some other foods, we always eat the cheese first. Cheddar cheese is around 115 cal/oz and keeps better than other types. Parmesan is around 130 cal/oz and keeps very well. However, these are not healthy fats. Crackers or Dense Breads add whole grains. They are good vehicles for eating the nut butters and cheese for dried meats. Some crackers can be quite high in vegetable fat (good) and approach 130 calories per ounce. Dr. Kracker crackers online or at Whole Foods are high in fat and almost indestructible on trail. In France, I rediscovered Petit Beurre crackers that are delicious and high in calories. They go wonderfully with a strong cheese. Breads (and tortillas) have lower caloric density (higher water content and little fat), rarely getting over 85 calories per ounce. Use them sparingly for variety. When carrying a bear canister, tortillas are a favorite hiking substitute as they are more compact. Dried Fruits, e.g. Dried mango, un-sweetened/unsulfured add important fiber, variety, minerals and vitamins. I use them with some discretion since they are lower in calories per ounce (around 80 calories per ounce). I try to get ones that are un-sulfured and unsweetened, and preferably organic. If you are on a budget, Costco has huge bags of inexpensive, high quality mixed fruit. Unsweetened mango slices from TJs and unsweetened papaya from WF and food coops are favorites. Chocolate (as needed), to add fat and calories. I prefer small pieces of very dark chocolate (70% or higher–with nibs even better) for dessert. Chocolate lovers will understand. You can add Cocoa Nibs with your chocolate for a delicious crunch and a lot of phytonutrients.

Breakfasts

Whole Fat Powdered Milk: *Nestle Nido is a staple in my backpacking diet. This whole-fat powdered milk is 140 calories per ounce and tastes great. It can usually be found at Hispanic markets or online. I also use it to mix my own hot chocolate, as well as add it to breakfast cereals. Powdered milk is an animal protein that will complement vegetable proteins like soybeans and grains. And, it’s wonderful in coffee. In addition to the Nido, I add a scoop or two of Plain Soy Protein Powder (cheaper when you buy it at TJs!) for additional protein (vegan) in my breakfasts. Whole Grain Cereals: I usually alternate between two breakfast cereals mixed with Nestle Nido whole-fat powdered milk and soy protein powder. Grape Nuts or the similar Kashi Seven Nuggets in the morning with freeze dried strawberries or other dried or freeze dried fruits. Whole grain muesli (the high quality organic sort like Bob’s Red Mill Muesli) mixed with dried cherries, dates, strawberries and raspberries (dried or freeze-dried), dried blueberries, walnuts and almonds, etc.

hiking sandwich http://www.savvyhiking.com/no-mess-easy-to-prepare-sandwiches-for-hiking

Caffeine

Caffeine is important! Nothing can get folks grumpier and harder to get along with than not getting their caffeine the way they like it.

Coffee: Those that prefer coffee may choose to use Starbucks VIA packets (which have pretty much taken over backcountry coffee). Downside to the VIA is that it is expensive, but can be as little as $0.72 per cup at Amazon! Via packets can also be found slightly discounted at *Costco in bulk packages. For better and less expensive coffee, although heavier and more fuss, use a *MSR MugMateTM Coffee/Tea Filter in a 16 oz mug (MLD 475 ml mug is my favorite). Pre-grind your coffee before the trip and package it into individual servings in ZipLok snack bags The brewing technique suspends the gold filter in the mug. From there, add the coffee then slowly pour boiling water in allowing it to drain through the filter with each pouring. At the end you will have water almost to the brim of the mug and the filter mostly submerged in the water. After 3-4 minutes slowly pull the filter out of the mug allowing it to fully drain. You may wish to top the cup up with more hot water after removing the filter. This will be a full rich cup of coffee similar to a french press. Tea: I make loose leaf tea, connoisseur style. See the Tea Section. Real tea doesn’t need to be ground, keeps longer, and is easier to cleanup (with the exception of SB Via). Tea bags are a less complicated alternative if they are in individually sealed envelopes, and are reasonably fresh. No Stove Caffeine: The no-stove alternative is chocolate-covered-coffee-beans. Yumm!

Dinners

For most meals try to make your own simple dinners based on ingredients like instant rice, freeze dried beans, whole wheat couscous (my favorite and from TJ’s), or instant mashed potatoes Freeze dried dinners can be tasty, but most are bulky, expensive, extremely high in sodium and low in caloric density. It is probably best to minimize their use on a trip unless 1) you really like them 2) want hot dinners, and/or 3) are very limited on time and inclination for pre-trip food prep If you need to take freeze dried meals, try to use the simpler meals that are lower in sodium and higher in fat (e.g. Backpackers Pantry Mac and Cheese). If I bring them, I will usually add freeze dried veggies from JustTomatoes.com to spice up meals and then add olive oil to boost the calories. If you are limited in pack volume (e.g. using a bear canister, or just a very full pack) freeze dried meals may not be a good choice. Taking them out of their Mylar packaging and putting them in quart, heavy duty, freezer baggies will help reduce volume. (Once you do this tho they will not keep for years like the mylar sealed ones.) Most of my dinners get a liberal dose of hot pepper flakes, or ground cayenne pepper. I also use Dave’s Insanity Sauce (Please be careful it is the only sauce ever banned from the National Fiery Food Show. The NYT calls it the hottest culinary experience known to man.) I rehydrate many of my meals by pouring hot water directly into a quart baggie that contains the dinner. I wait for 10-20 minutes and share the meal with my partner using long handled spoons. When you are done eating, zip up the baggie and KP is complete! If you are doing the rehydrate in the bag, you may consider a Anti Gravity Gear Cozy. Hot Chocolate: I make my own with Ghirardelli Double Chocolate mix and Nestle Nido. High in calories and delicious! [4 Tbsp cocoa mix + ~¼ cup Nido]

Miscellaneous

I do not bring vitamin supplements. I believe that well selected foods should provide ample nutrition. Fresh food, although attractive, is not a good choice. It weighs a ton, and doesn’t keep well. I don’t take it, even for the first day. Canned foods. A disaster! Why carry a metal can around with you? Ultra low caloric density, and you have to carry the empty can back out. Ouch! The exception is tuna in foil packets but only if it is packed in oil.

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lotsofdogs · 6 years ago

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Whole30 Beef & Bok Choy Stir-Fry with Cauliflower Rice from Blue Apron

This deliciously flavorful Whole30-approved recipe for thinly sliced beef and bok choy stir-fry is served over a light and fluffy cauliflower rice. Thank you so much to Blue Apron for allowing me to share this recipe and for sponsoring this post! For those who would like to try Blue Apron and take advantage of their Whole30-approved meals in September, the first 50 blog readers who click here will receive $60 off their first four weeks of Blue Apron!

When it comes to searching for new recipes to try in our house, I often Google recipe ideas that include words like “Paleo” or “Whole30” in my searches. This is not because we are a grain-free, dairy-free or Paleo household (we definitely are not) but because Paleo and Whole30-friendly recipes are made with real, whole foods I feel good about preparing for my family. They’re usually simple and veggie-packed which appeals to me as well.

We’ve been a Blue Apron-lovin’ family for years now (I think I ordered my first delivery back in 2014) and when I received an email from Blue Apron about their latest partnership with Whole30 during the month of September, my interest was instantly piqued. We continually order Blue Apron deliveries in our house because we love the meals and they way they expose us to different spices, cuisines and cooking methods and I had a feeling their Whole30 recipes would be serious winners.

Spoiler alert: They were wonderful!

Ryan and I almost always order for the two-person plan from Blue Apron (unless we have guests coming in town and want to streamline meal planning and then we’ve opted for the four-person family plan in the past) and our most recent delivery came packed with three Whole30-approved recipes. We opted for three Whole30 meals in our delivery and Blue Apron shipped farm-fresh ingredients and three easy-to-follow recipe cards our way, but every week you may choose two or three recipes from an assortment of 8 recipes and combine any of the recipes you’d like. (I highly recommend trying some of their vegetarian meals if you’re not following Whole30, as they’re often some of our absolute favorites!)

While I know many people are well aware of Whole30 by now, in case you aren’t familiar with the program, it’s a 30-day reset for your health, habits and relationship with food. The program is designed to help you figure out how the foods you’ve been eating affect the way you feel, look and live. It’s based around consuming only whole, nutrient-dense foods, including lots of vegetables, natural healthy fats, seafood, meat, eggs, fruit, herbs, spices and seasonings.

Whether or not you happen to currently be in the middle of a September Whole30, today’s recipe deserves a spot on your dinner menu. This recipe for Whole30 Beef & Bok Choy Stir-Fry was our favorite meal from our most recent Blue Apron delivery and incorporates fresh vegetables and delicious Asian flavors.

It was also a breeze to make — less than 30 minutes from start to finish — so keep this one on your radar for a quick and healthy weeknight meal.

Whole30 Beef & Bok Choy Stir-Fry with Cauliflower Rice

Author: Blue Apron

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Yield: 2 servings

Description

A deliciously flavorful Whole30-approved recipe for thinly sliced beef and bok choy stir-fry served over a light and fluffy cauliflower rice.

Ingredients

10 oz Thinly Sliced Beef

½ lb Cauliflower Rice

10 oz Baby Bok Choy

⅓ cup Chicken Bone Broth

2 tablespons Coconut Aminos

1 tablespoon Rice Vinegar

1 tablespoon Togarashi Seasoning (or Japanese 7 Spice Blend)

Instructions

Prepare the bok choy: Wash and dry the bok choy. Cut off and discard the root end; roughly chop, separating the stems and leaves.

Cook the beef: Pat the beef dry with paper towels; season with salt and pepper. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned beef in an even layer and cook, without stirring, 2 to 3 minutes, or until lightly browned. Continue to cook, stirring occasionally, 1 to 2 minutes, or until browned and just cooked through. Leaving any browned bits (or fond) in the pan, transfer to a plate.

Cook the bok choy stems: Add the chopped bok choy stems to the pan of reserved fond (if the pan seems dry, add a drizzle of olive oil). Season with salt and pepper. Cook on medium-high, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the broth(carefully, as the liquid may splatter), vinegar, and coconut aminos. Increase the heat to high and cook, stirring occasionally, 4 to 5 minutes, or until the bok choy is tender and the liquid is reduced in volume.

Cook the cauliflower rice: While the bok choy stems cook, in a medium saucepan, heat a drizzle of olive oil on medium-high until hot. Add the cauliflower rice; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened. Turn off the heat.

Add the cooked beef and chopped bok choy leaves to the pan of bok choy stems. Cook, stirring frequently, 1 to 2 minutes, or until the leaves are wilted and the liquid is thickened. Turn off the heat and season with salt and pepper to taste. Serve the cooked cauliflower rice topped with the cooked beef and bok choy. Garnish with the togarashi seasoning. Enjoy!

Nutrition

Serving Size: 1/2 recipe

Calories: 400

Sugar: 4g

Sodium: 620mg

Fat: 16g

Saturated Fat: 6g

Carbohydrates: 14g

Fiber: 5g

Protein: 35g

Cholesterol: 100mg

Keywords: whole30, stir fry

Did you make this recipe?

Tag @pbfingers on Instagram

Blue Apron Discount Offer

Blue Apron is offering the first 50 readers who sign up $60 off your first four weeks of Blue Apron! If you’re looking for healthy, Whole30-approved meals but don’t want to spend the time searching for recipes or shopping, simply click here to check out their Whole30 meals through September 24. We loved our Blue Apron Whole30 delivery and I hope you do, too!

[Read More ...] https://www.pbfingers.com/whole30-beef-bok-choy-stir-fry-with-cauliflower-rice/

#health #fitness

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cookingawe · 5 years ago

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Grandma’s Perfect Homemade Bread

New Post has been published on https://cookingawe.com/homemade-bread/

Grandma’s Perfect Homemade Bread

This homemade bread is always a family favorite and can be done so easily with this perfect recipe my grandma handed down to me. Making bread is easier than you think!

My miracle no knead bread is another one of my favorite bread to make but it is also just as easy as this homemade bread. Bread is so rewarding to make and tastes even better than store bought!

Perfect Homemade Bread

Bread Ingredients:

Warm Water: The temperature should be around 105-115 degrees Fahrenheit.

Sugar: Sweeten the bread a bit with this sugar.

Salt: Just a pinch

Yeast: Make sure your yeast is active and fresh.

Flour: All purpose flour works best but if you would like a wheat flour that will work too.

Oil: I used olive oil but vegetable oil will also taste great too.

How to Make Homemade Bread:

Bake dough: Bake in a preheated 350 degree oven for 30-35 minutes or until golden brown on the tops. Remove from the oven and let cool for 10 minutes before slicing.

Pro Tip from The Recipe Critic:

Make sure your warm water isn’t too hot. Temperature needs to be between 105-115 degrees.

Tips for Making Homemade Bread:

Proof the yeast: Add the yeast to the warm water. In about 10 minutes the combination will have tiny bubbles and smell of yeast. This indicates that the yeast is still good.

Seasonings: Add in your favorite bread seasonings and taste different bread recipes each time you make it!

Storing bread: Store bread in a cool dried place and in a plastic bag that is sealed to help it last longer and stay fresh.

What to serve with homemade bread:

Storing homemade bread:

Storing in the refrigerator: Bread does last longer in the refrigerator once stored.

Can you freeze bread: Yes! Bread does freeze well. It is best to store tightly and correctly then place in the freezer until ready to serve. Let thaw overnight before serving.

More Bread Recipes to Enjoy:

Focaccia Bread Recipe

Perfect Naan Bread

Cheesy Olive Bread

Cinnamon Swirl Cream Cheese Banana Bread

Blueberry Zucchini Bread with a Lemon Glaze

Grandma’s Perfect Homemade Bread

This homemade bread is always a family favorite and can be done so easily with this perfect recipe my grandma handed down to me. Making bread is easier than you think!

Course Bread, Side Dish, Snack

Cuisine American

Keyword bread recipe, homemade bread, homemade bread recipe

Prep Time 15 minutes

Cook Time 30 minutes

Let Rise Until it Doubles (Two Times): 3 hours

Total Time 3 hours 45 minutes

Servings 16 Slices

Calories 171kcal

Author Alyssa Rivers

Ingredients

2 1/2 cup warm water

1/4 cup sugar

1 1/4 teaspoon salt

1 Tablespoon yeast

5 cups all purpose flour

2 Tablespoons oil I used olive oil

Instructions

On a floured surface knead the dough until smooth and elastic and form a ball. Add the oil to the large bowl and add the dough to the bowl and cover. Let rise until it has doubled 1- 1 1/2 hours.

Grease and flour 2 9×5 inch pans. Punch the dough to release the air. Lay the dough onto a flat surface and cut into two loaves. Roll each loaf up and place into the loaf pans. Let rise until it doubles another 1-1 1/2 hours.

Bake in a preheated 350 degree oven for 30-35 minutes or until golden brown on the tops. Remove from the oven and let cool for 10 minutes before slicing.

Notes

My grandma’s original recipe didn’t use a stand mixer. You can add the ingredients to a large bowl and combine until the dough has formed and is smooth. Then proceed to knead it on a floured surface.

Nutrition

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