#sun dried tomato bean salad

[dotcie]

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JOHN PRICE WOULD CARVE YOUR NAME INTO A TREE

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(for a salad)

1 shallot

Parsley 

Two bell peppers 

1 container of cherry tomatoes 

150g salami 

200g chicken 

Sun dried tomatoes 

Artichoke hearts 

White kidney beans

Chickpeas 

1 container mini mozzarella balls 

[sfarticles]

Get creative with veggie burgers

Check out my latest column

The unofficial start of summer passed last weekend, which means grilling season has begun, at least it has here in the Northeast.

Baked Falafel Burgers. You’ll be amazed at how vibrant the flavors are, how the parsley and lemon shine through. (Photo by Evi Abeler)

A juicy hamburger, a perfectly cooked steak, ribs, BBQ chicken or grilled hot dogs come to mind most often when one thinks of grilling or barbecue. However, if you have guests who are vegetarian or vegan, these menu items simply won’t do. A mass-produced packaged veggie burger is what most of us think is all that’s available to serve them.

With plant-based diets on the rise, we need to be creative in what to offer at a barbecue get-together. There are freshly made options available at the ready food counter at markets, and there is a bounty of delectable recipes to prepare at home.

As I have been trying to incorporate more vegetables in my diet, when dining out, trying chef-driven innovative varieties of veggie burgers is part of the fun. Those that don’t make the mark are when the restaurant purchases them ready-made and frozen. The times I have really enjoyed one, the chef put creative thought into the dish.

I am always on the lookout for tasty recipes for veggie burgers. When I saw the front cover of “Veggie Burgers Every Which Way: Fresh, Flavorful & Healthy Plant-Based Burgers” by Lucas Volger (2023, The Experiment, $25.95), I got hungry looking at the beautiful and hearty burger.

What also caught my attention was the back cover that says, “Veggie burgers for veggie lovers and curious carnivores alike.”

In his preface the author writes, “I’ve never been very excited about a veggie burger that tastes like meat. My perspective in this book was, and continues to be, that veggie burgers should be creative expressions of vegetables.”

Interestingly, the vegans I know are not interested nor excited about Beyond or Impossible burgers because they, too, aren’t looking for the texture and taste of  meat. On the other hand, there are carnivores that choose to go meatless every so often and replace a meat burger with something that closely replicates it.

Once considered a hippie food … where did the creation begin? As with most food items or dishes, there are a few claims as to its founding. There’s one that was mentioned several times in my research.

It was in London in 1982 when Gregory Sams, a nutritionist, invented the first commercially made veggie burger he called VegeBurger. It was a dry mix packet. Fast-forward several decades, and the humble veggie burger has been elevated.

Volger’s book, with unique, delicious recipes tailored to a variety of diets (over half are vegan and/or gluten free), will excite each palate and suit every craving at this summer’s barbecues. The book is all-encompassing, with chapters on bean and grain burgers; vegetable burgers; tofu, seitan and TVP burgers; burger buns; sides; salads and fries; condiments and toppings. Volger also shares his universally fail-safe cooking methods.

So, move over freezer patties and faux meats and welcome Baked Falafel Burgers (recipe below); Spicy Peanut and Carrot Burgers (recipe below); Quinoa, Red Bean and Walnut Burgers (recipe at  https://bit.ly/3Vipgo4); Sesame Sweet Potato and Cabbage Burgers; Corn Burgers With Sun-Dried Tomatoes and Goat Cheese; Tofu and Chard Burgers; and Tortilla-Crusted Stuffed Portobello Burgers.

Baked Falafel Burgers

Vegan, gluten free

Makes four 4-inch burgers

The headnote says: “In this falafel method, the chickpeas are soaked overnight but not cooked. (If we were deep-frying the burgers rather than baking them, this would be the traditional falafel method.) Store-bought falafel mixes — many of which are wonderful — use ground, unsoaked dried beans, but I find that the soaking makes for a significantly less dense, more tender falafel. The mixture is a bit more delicate than other burgers in this book, but you’ll be amazed at how vibrant the flavors are, how the parsley and lemon shine through. Serve with Cucumber Yogurt Sauce, Tahini Yogurt Sauce or plain tahini along with a squirt of sriracha, as a nod to the street food that fed me throughout my college years. Unfortunately, cooked chickpeas will not work in this recipe; there will be too much liquid and the burgers will fall apart as they cook.”

Ingredients:

1 cup dried chickpeas, rinsed thoroughly

1 onion, roughly chopped

2 garlic cloves

½ cup roughly chopped fresh parsley

Zest of 1 lemon plus juice of ½

1 tablespoon toasted cumin seeds

½ teaspoon baking soda (GF)

¾ teaspoon salt

½ teaspoon freshly ground black pepper

¼ teaspoon cayenne pepper

1 tablespoon chickpea or all-purpose flour, if needed

Olive oil, for greasing

Directions:

Cover the chickpeas with 4 to 5 inches of water in a bowl and let stand for 24 hours. Drain thoroughly. Preheat the oven to 400 degrees.

Combine the chickpeas, onion, garlic, parsley, lemon zest and juice, cumin, baking soda, salt, pepper and cayenne in a food processor. Pulse until coarsely combined. If the mixture is struggling to come together, add a bit of water, but no more than 2 tablespoons. (The burgers will fall apart when cooking if there’s too much liquid.) If water is added, stir in the chickpea flour. Adjust seasonings. Shape into 6 patties, about 1/3 cup each. It will be a fairly wet dough.

Liberally oil a baking sheet. Transfer the patties to the baking sheet and place in the oven. Bake for 15 to 20 minutes, flipping them once halfway through, until golden and firm. Serve warm.

Spicy Peanut and Carrot Burgers. Peanut butter and a few fragrant aromatics serve to amplify and enhance the carrot, making this another one of those veggie burgers that’s all about the vegetables. (Photo by Christina Heaston)

Spicy Peanut and Carrot Burgers

Makes four 6-inch burgers

The headnote says: “This recipe helped me realize that coarsely shredding hardy vegetables, like carrots, is the secret to creating a vegetable-centric veggie burger — it preserves more of a vegetable’s texture than, say, roasting and puréeing it, and moreover it gives an interesting and varied texture to the finished burger. Peanut butter and a few fragrant aromatics serve to amplify and enhance the carrot, making this another one of those veggie burgers that’s all about the vegetables. A natural peanut butter will deliver a clean peanut flavor, whereas a processed one that has added sugar will be kind of cloying here. I love these paired with a zesty cabbage slaw or some shredded cabbage that’s tossed with a bit of salt and lime juice.”

Ingredients:

3 tablespoons olive oil

4 scallions, green and white parts, thinly sliced

3 garlic cloves, minced

1 tablespoon finely grated fresh ginger

1 serrano chile pepper, finely chopped (and seeded, if desired)

4 cups grated carrots (about 8 medium carrots)

1 teaspoon salt

1 teaspoon ground coriander

¾ teaspoon ground turmeric

½ teaspoon ground cinnamon

1 egg

2 tablespoons natural peanut butter

Zest of 1 lime and juice of ½

¼ cup roughly chopped cilantro

½ cup panko or coarse bread crumbs

Directions:

Heat 1 tablespoon of the oil in a large, lidded sauté pan over medium heat. Add the scallions and cook until they just begin to soften, about 2 minutes. Add the garlic, ginger, and chile and stir for 30 seconds, until fragrant. Stir in the carrots, salt, coriander, turmeric, and cinnamon. Cover and cook for 6 to 8 minutes, until the carrots are soft but not mushy.

In a mixing bowl, whisk together the egg, peanut butter, lime zest and juice. Stir in the carrot mixture and the cilantro. Fold in the panko. Let stand for about 10 minutes, so the panko soaks up some of the moisture. Adjust seasonings. Shape into 4 patties, about 1/3 cup each.

To cook, warm a wide skillet over medium heat, then add the remaining oil. Add as many burgers as will fit comfortably without crowding the pan (usually 3 burgers will fit into a 10-inch, and cook until browned and crisped on the bottom, 5 to 7 minutes, then flip and repeat on the other side. The burgers will firm up a bit as they cook, and further once they’re removed from the heat and have cooled slightly. Serve warm.

Watermelon and Citrus Salad. Make this salad when watermelon is at its peak, sugar-sweet and juicy. (Photo by Evi Abeler)

Watermelon and Citrus Salad

Vegan, gluten free

Makes 4 servings

The headnote says: “Make this salad when watermelon is at its peak, sugar-sweet and juicy. I prefer basil to the fresh mint typically used in watermelon salad, but feel free to use mint instead.”

Ingredients:

Vinaigrette:

¼ cup fresh orange juice

Juice of 1 lime

1 tablespoon red or white wine vinegar

Mustard

1 shallot, sliced into rings

¼ teaspoon salt

¼ teaspoon ground white pepper

Directions:

To make the vinaigrette, combine the orange juice, lime juice, vinegar, mustard, shallot, salt and pepper in a small bowl or jar. Let stand for 10 minutes.

Salad:

2 oranges

6 cups watermelon, cut into 1-inch cubes

¾ cup thinly sliced fresh basil

½ cup toasted sliced or slivered almonds

½ cup crumbled feta cheese (optional)

Olive oil, for drizzling

Directions:

Slice off the top and bottom ends of the oranges and place the flat bottom on a cutting board. With a sharp chef ’s knife, cut off the peel in strips all the way around the orange, following the curve of the fruit. Slice the oranges into ¼-inch-thick rounds.

Arrange the watermelon and orange over a platter, then drizzle with the vinaigrette. Just before serving, garnish with the basil, almonds and feta cheese, if using, and drizzle with olive oil.

Recipes from “Veggie Burgers Every Which Way, Second Edition: Fresh, Flavorful, and Healthy Plant-Based Burgers — Plus Toppings, Sides, Buns, and More” by Lukas Volger, 2010, 2023. Reprinted by permission of the publisher, The Experiment. Available everywhere books are sold. Website: theexperimentpublishing.com.

Stephen Fries is professor emeritus and former coordinator of the Hospitality Management Programs at Gateway Community College in New Haven, Conn. He has been a food and culinary travel columnist for the past 16 years and is co-founder of and host of “Worth Tasting,” a culinary walking tour of downtown New Haven. He is a board member of the International Association of Culinary Professionals. Email him at Stephen@stephenfries.com. For more, go to stephenfries.com.

[morethansalad]

Vegan Chopped Salad with Herby White Bean and Sun-Dried Tomato Dressing

[emawoodhouse]

I’m gonna start posting what I cook/bake because it’s apparently the main thing I do in my free time now. Anyways here’s what I made yesterday/today. I’m in the process of developing a sourdough starter so a lot of what I’ve been making are smaller things you can do with sourdough discord. In order:

Sourdough discard scallion pancakes

Sourdough discard crackers (came out a bit burnt because the middle took a while to bake but they’re still pretty good)

Pasta salad with cannellini beans, sun dried tomatoes, peas, and arugula

[fw-food-recipes-71]

Healthy Dinner Ideas for Weight Loss | Tasty and Delicious

Finding healthy dinners that taste good can be tough. But, it's not impossible. I've struggled with weight management too. I've found many healthy dinner ideas that are both tasty and good for you.

Healthy meals at home can really help with weight loss. By choosing what goes into your food, you can make meals that are good for your body. This guide will show you how to make delicious meals, from casseroles to stir-fries.

Key Takeaways

Discover a variety of delicious and nutritious dinner recipes that can support your weight loss goals.

Explore low-calorie, high-protein, and metabolism-boosting ingredients to fuel your body.

Learn portion control strategies and mindful eating habits to create a sustainable approach to healthy eating.

Enjoy easy-to-prepare, one-pan, and sheet-pan dinners for convenient meal prep.

Indulge in healthier versions of your favorite comfort foods without the guilt.

Veggie-Packed Meals for a Lighter Dinner

Vegetable-based dishes are great for a filling dinner that helps with weight loss. This section will show you low-calorie vegetarian and vegan dinner ideas. These meals are full of fiber, vitamins, and minerals.

Recipes like quinoa and chickpea grain bowls, toaster-oven tostadas, and white bean and sun-dried tomato gnocchi are highlighted. They are easy, tasty, and meatless1. We focus on making dishes that are both healthy and delicious.

Low-Calorie Vegetarian and Vegan Options

Find a variety of low-calorie vegetarian and vegan dinner ideas that are tasty and good for your waistline2. Try Skillet Eggs with Tomatillos & Spinach or Buffalo Chicken Cauliflower Pizza. These meals are filling without the extra calories2.

Learn different cooking methods like searing, roasting, baking, and grilling. Find what you like best2. Recipes use ingredients like kale, cauliflower rice, sweet potatoes, wild mushrooms, and turkey sausage. They offer healthy and low-carb options for your weight loss journey2.

Quinoa and Chickpea Grain Bowls

Toaster-Oven Tostadas

White Bean and Sun-Dried Tomato Gnocchi

"Eating more vegetables is one of the easiest ways to boost the nutritional value of your meals and support your weight loss efforts."

Lean Protein Dinners for Satiety

Adding lean proteins to your meals can change your weight loss game. These foods are full of nutrients and help build muscle. They also keep you full and happy for hours3. Try grilled salmon or turkey chili for a tasty, healthy dinner.

Enjoy high-protein dishes that taste great and are good for you. The3 cauliflower fried rice with shrimp is quick and easy. Or, try the3 tofu dish for a fast, busy night meal.

For a bigger meal, try the3 grilled Yucatán-style pork or the3 New Orleans jambalaya. The3 steak salad with kimchi and lemon is also a hit.

These4 high-protein dinners will keep you full and energized. They focus on lean meats, seafood, and plants. These meals are tasty and help you lose weight5.

Why not try a3 lean protein recipe tonight? Choose from3 baked honey-garlic chicken or3 spicy noodles. Enjoy these delicious, filling dinners.

One-Pan and Sheet-Pan Dinners

Are you looking for a simple way to make healthy meals? One-pan and sheet-pan dinners are perfect. They make cooking easy and cleaning up a breeze, ideal for busy nights6.

Easy and Convenient Meal Prep

These meals are super versatile. Try the Green Goddess Sheet Pan Salmon & Potatoes or the One Pan Lasagna Skillet. They're easy to prep ahead, so you can enjoy a healthy meal with little effort6. Plus, they're great for leftovers, saving you time later6.

These recipes cater to many dietary needs. Whether you need gluten-free, dairy-free, or just healthy options, there's something for everyone6. They cook quickly, making them perfect for those in a hurry6. Recipe Servings Dietary Accommodations Cooking Time Green Goddess Sheet Pan Salmon & Potatoes 4 Gluten-free, Dairy-free 30 minutes One Pan Lasagna Skillet 4 Gluten-free, Dairy-free 25 minutes Sheet Pan Panko Salmon & Crispy Broccoli 2 Gluten-free, Dairy-free 20 minutes One Pot Creamy Turkey Rigatoni 4 - 40 minutes Cauliflower Gnocchi Skillet 2 Gluten-free, Dairy-free 25 minutes

Looking for a quick dinner or meal prep for the week? One-pan and sheet-pan recipes are your go-to6. They offer a variety of flavors, meet different dietary needs, and save time. These versatile dishes will be a hit in your dinner rotation67.,

Healthy Dinner Ideas for Weight Loss

Reaching your weight loss goals doesn't mean you have to give up on taste or enjoyment at dinner. Discover a range of weight loss dinner recipes, low-calorie meal ideas, and nutrient-dense dinners that are tasty and help you stay on track with your fitness goals.

Try a variety of vegetable-based dishes, like zucchini noodles with pesto or roasted cauliflower steaks. These8 veggie-rich meals are not only nutritious but can also make you feel full on fewer calories9.

For a more filling meal, go for hearty soups and stews with lean proteins like chicken, turkey, or fish. These dishes offer a mix of8 flavors and textures, keeping you satisfied without adding extra pounds9.

Grain bowls are also a great choice, letting you mix wholesome grains, fresh veggies, and lean proteins for a nutritious dinner. Try different flavors, from Mexican quinoa bowls to Thai coconut curry dishes.

Healthy eating doesn't have to be dull. With a bit of creativity and a focus on nutrient-dense foods, you can make weight loss dinner recipes that are both tasty and support your fitness goals.

"The key to successful weight loss is to find a healthy eating plan that you can stick to long-term." - Nutritionist, Jane Doe

Metabolism-Boosting Dinners

Boosting your metabolism can really help with weight loss. There are many tasty dinner options that can help. These meals are full of spices, fat-burning ingredients, and protein to keep you full and healthy10.

Begin your dinner with salmon, which has 90% of vitamin D in 3.5 ounces10. Add roasted veggies and quinoa for a meal that boosts your metabolism. Or, enjoy a bowl of lentil soup, packed with protein, fiber, and iron for a healthy metabolism10.

Spicy foods like chili peppers or cayenne can kickstart your metabolism10. Try stir-fries with garlic, ginger, and apple cider vinegar for a fat-burning effect10.

Protein is key for a fast metabolism. Choose lean meats, eggs, and beans for your meals10. Serve them with sweet potatoes, quinoa, or greens for a balanced dinner.

With the right ingredients, dinner can boost your metabolism. Mix spices, healthy fats, and lean proteins for a meal that fuels your body and supports weight loss1011.

Guilt-Free Indulgences

You don't have to give up your favorite comfort foods when trying to lose weight. This section will show you healthier versions of classic dishes. These guilt-free dinner ideas and healthy comfort food recipes let you enjoy your favorite foods without ruining your diet.

One way to make your comfort foods healthier is by using better ingredients. The model suggests using whole-grain flours, coconut, and coconut oil instead of processed ones12. This can turn dishes like mac and cheese, chili, and shepherd's pie into guilt-free meals.

Another good strategy is to control your portions. Enjoying festive foods in small amounts can be guilt-free. For example, one square of burfi or one scoop of ice cream is okay13. Eating slowly and chewing well can also help you feel full, as it takes about 20 minutes for your brain to signal that you're full13.

By using these healthy comfort food recipes and guilt-free dinner ideas, you can enjoy your favorite dishes while staying healthy. The most important thing is to find a method that works for you and your lifestyle12.

"Indulgence doesn't have to mean derailment. With a little creativity, you can savor your favorite dishes in a healthier way."

Quick and Easy Meal Prep

Preparing healthy meals ahead of time can change the game for weight loss. It ensures you have good food ready when you're in a rush. With some prep, you can make tasty14, easy dinners that help you reach your weight loss goals.

Try cooking proteins, grains, and roasted veggies in bulk. Then, mix them into quick and easy meal prep bowls all week. For instance, the14 Bacon, Egg, and Cheese Biscuit Recipe is full of nutrients. It has 245 calories, 15g of protein, 9g of fat, and 25g of carbs.

For convenient meal prep lunches and dinners, look at14 Grab and Go Instant Pot Frittatas. They have 130 calories, 11g of protein, 9g of carbs, and 2g of fat. Or, make14 Oven Baked Egg White Bites for a tasty, healthy option.

For easy dinner ideas, try15 overnight oats or healthy freezer breakfast burritos. They're great for meal prep. You can also make15 spicy turkey meal prep bowls for a quick, wholesome dinner.

Choosing any of these easy dinner ideas or time-saving recipes makes meal prep simple. It helps you have healthy meals ready for the week. With a bit of planning, you can enjoy tasty, nutritious meals every day.

Mindful Eating Tips

Portion Control and Healthy Habits

Mindful eating can be as effective as dieting for weight loss16. A review of 10 studies showed it's as good as traditional diet plans16. It helps you listen to your body's hunger and fullness signals, avoiding too much or too little food17.

Mindful eating helps manage stress eating, which can lead to weight gain16. Chronic stress can make you eat for emotional reasons, common in obesity16. Mindfulness, like deep breathing and body scans, can ease food-related stress, leading to better eating17.

To eat mindfully, eat without distractions like TV or phones17. Enjoy each bite, noticing flavors, textures, and smells18. It takes about 20 minutes for your brain to feel full, so eating slowly helps prevent overeating18.

Keeping a food journal helps with mindful eating, tracking your feelings during meals17. It reveals patterns and triggers for unhealthy eating, helping you make better choices17.

By following these mindful eating tips, you can manage weight and improve overall health1617.

Conclusion

Discovering healthy, satisfying dinners can change your weight loss journey. The healthy dinner ideas, weight loss support, and nutritious meal planning strategies we've shared aim to help you. They empower you to make delicious, nutritious choices that support your goals without losing enjoyment or satisfaction19.

Whether you've been inspired by veggie-packed, lean protein, or metabolism-boosting options, or found solace in guilt-free indulgences and easy meal prep ideas, the key is to make these strategies your own. By focusing on foods that make you feel good, establishing healthy habits, and experimenting with the wide array of recipes provided, you can set yourself up for long-term success on your weight loss journey19.

Remember, sustainable weight loss is not about deprivation, but about finding a balanced, nourishing approach that aligns with your preferences and lifestyle. Embrace the power of healthy dinner ideas, weight loss support, and nutritious meal planning to fuel your body and mind, and unlock the vibrant, confident version of yourself. You've got this!

FAQ

What are some healthy dinner ideas that can support weight loss goals?

This article offers healthy dinner ideas for weight loss. You'll find delicious and nutritious recipes. They focus on veggies, lean proteins, and ingredients that boost metabolism. We'll also share tips on portion control and mindful eating.

How can vegetable-based dishes help with weight loss?

Vegetable-based dishes are great for a satisfying dinner that supports weight loss. This section highlights low-calorie vegetarian and vegan options. You'll find recipes like quinoa and chickpea bowls, toaster-oven tostadas, and white bean gnocchi.

What types of lean protein sources are recommended for weight loss?

Lean proteins help you feel full and satisfied, aiding in weight loss. This section features healthy dinner ideas with chicken, turkey, fish, and seafood. Try brown sugar salmon, coconut curry chicken, and ground turkey stuffed peppers.

How can one-pan and sheet-pan dinners support weight loss?

One-pan and sheet-pan dinners are great for weight loss. They're easy to prepare and clean up. Recipes include pork chop and asparagus sheet-pan supper, chicken and vegetable foil packets, and apple-chicken sausage hash.

What are some examples of healthy, weight-loss-friendly dinner options?

This section offers a wide range of healthy dinner options for weight loss. You'll find recipes, tips, and strategies for fitness goals. Focus on satisfying and nutritious meals without losing flavor.

How can certain ingredients help boost metabolism for weight loss?

Certain foods can boost your metabolism for weight loss. This section features dinner recipes with metabolism-enhancing elements. Try curries with chili peppers, salmon dishes, and stir-fries with ginger and garlic.

Can I still enjoy comfort foods while trying to lose weight?

Yes, you can enjoy your favorite comfort foods while losing weight. This section shows healthier versions of classic dishes. Try vegetarian chili, stuffed sweet potatoes, and quinoa-based "risotto."

How can meal prep help support weight loss goals?

Meal prep is a game-changer for weight loss. It ensures you have healthy options when time is short. This section offers tips and recipes for quick meal prep, like roasted vegetable bowls and enchilada casserole.

What are some tips for mindful eating to support weight loss?

This section covers mindful eating tips for weight loss. Learn about proper portion sizes, slowing down meals, and healthy habits. These tips will help you in your daily routine.

Source Links

https://www.eatingwell.com/gallery/7934010/veggie-packed-light-dinner-recipes-for-after-a-rich-meal/ - 25 Veggie-Packed Light Dinners to Help You Reset After a Rich Meal

https://www.eatingwell.com/gallery/7874721/low-carb-veggie-packed-recipes/ - 30 Veggie-Packed Recipes for When You've Eaten Too Many Carbs

https://www.eatingwell.com/gallery/7835714/high-protein-low-calorie-dinner-recipes/ - 34 Low-Calorie, High-Protein Meals for Dinner Tonight

https://www.garagegymreviews.com/high-protein-dinner - 25 High-Protein Dinner Ideas from a Dietician | Garage Gym Reviews

https://www.everydayhealth.com/healthy-recipes/lean-high-protein-dinner-recipes/ - 10 Lean, High-Protein Dinner Recipes

https://broccyourbody.com/healthy-one-pan-meals/ - Healthy One Pan Meals - Brocc Your Body

https://www.eatingwell.com/gallery/7934471/sheet-pan-dinner-recipes-for-weight-loss/ - 14 Sheet-Pan Dinners That Can Help You Lose Weight

https://www.tasteofhome.com/collection/dinner-recipes-for-weight-loss/ - 50+ Delicious Dinners for Weight Loss

https://www.prevention.com/weight-loss/g32380344/best-dinners-for-weight-loss/ - These Weeknight Healthy Dinner Recipes Are Great for Weight Loss

https://www.eatthis.com/metabolism-boosting-recipes-weight-loss/ - 31 Healthy Meals That Boost Your Metabolism for Weight Loss

https://maverikoils.com/14-recipes-to-boost-your-metabolism-and-aid-your-weight-loss-journey/ - 14 Metabolism-Boosting Recipes for Weight Loss 

https://simply-caro.com/a-models-guide-to-guilt-free-indulgences/ - A Model’s Guide To Guilt-Free Indulgences

https://nutritiontattva.com/10-smart-ways-to-enjoy-a-guilt-free-festive-indulgence/ - 10 Smart ways to enjoy a guilt-free festive indulgence! – Nutrition Tattva

https://onewholesomelife.com/healthy-meal-prep-ideas-for-weight-loss/ - 36 Healthy Meal Prep Ideas for Weight Loss (Easy Recipes)

https://www.eatingwell.com/gallery/11567/meal-prep-recipes-to-help-you-lose-weight/ - Meal Prep Recipes to Help You Lose Weight

https://www.healthline.com/nutrition/mindful-eating-guide - Mindful Eating 101 — A Beginner’s Guide

https://www.womenshealthmag.com/weight-loss/a19496692/mindful-eating-tips-for-weight-loss/ - This Simple Eating Tweak Could Unlock The Key To Less Stress And Fewer Gut Issues

https://mynutritiondesign.com/3-mindful-eating-strategies-for-weight-loss/ - 3 Mindful Eating Strategies for Weight Loss - Nutrition Design

https://www.mediterraneanliving.com/mediterranean-diet-recipes-for-weight-loss/ - Mediterranean Diet Recipes for Weight Loss

[1-million-interests]

greece

Fat beetles with swollen backs float noisily through the air, mimicking the sounds of army drones.

Distant meows of kittens under dining tables ring through the wind. Their mother is close by. Some of them are so hungry they still reach for their mother’s belly for milk.

The sounds of yacht rock and screaming American children litter the shore. The tourists scream as soon as a wave reaches their daybeds. Their cocktails are spilt over cheap, airport novels in the rush to save their phones from the rushing water.

My body rocks with the waves and the thudding of boats, even when I’m on land. Salt dusts my eyebrows and eyelashes and my eyes reflect back red at me through cosmopolitans and computer screen.

The cigarettes here are strong. They cling to the hairs inside my nose and they smell of rotten tea.

Old people swim close to docked old fishing boats at the port, uncaring of how the water is becomes towards the marina. Their hair is a shining and feather-like white compared to the even and dark brown of their bodies. They are slim, aside from a belly that protrudes suddenly under their ribs; the result of too many potatoes and too little exercise. Everyone drives here and there is not a gym in sight.

Wasps and bees knock rudely at the window of my hotel room. They want to come inside. They think my colourful clothes on their hangers are flowers and naturally they are curious.

Bougainvillea waits like a whore at every street corner. Old, leathery locals sit under her, their white stools and tables wobbling precariously on painted-on cobblestone. They sip espressos and talk quickly in gibberish. They make fierce eye contact with each other through bushy white eyebrows.

Restaurants blur together. They all serve the same few dishes. All phenomenal.

Black bread and taramasalata with kalamata olives at every table.

Grilled octopus on fava bean puree.

Greek salad (naturally), with huge blocks of unbroken fetta, crusted with dried oregano. Unmixed with huge chunks of tomatoes sitting half reduced to passata in a puddle of olive oil.

Bright and glossy mussels in a dense white wine sauce, confettied with herbs.

Fat and steaming potato wedges coated in oregano salt.

Small vanilla ice-creams brought by the owner’s 7 year old daughter who’s skin is darker than the chocolate that coats the sweets she carries.

Lazy roosters cock-a-doodle-doo as the sun lowers past the shore. I wonder if they’ve just woken up. Everyone is late here. Lunch isn’t until 2pm.

Giant shining fish are presented to my parents on ice. They choose which one we will dine on tonight. Its eye is a wet and gleaming abyss. Everything is grilled until it has a nice and even coat of charcoal.

I send a postcard at every island to my best friend and boyfriend. They never reach them.

We dance on tables with other burnt tourists to ABBA. Waiters roll their eyes and clap their hands and wave the Greek flag. The food doesn’t arrive until 10pm. Right across from the party is a 24hr church. Jesus on the cross blinks slowly at us while his body is lathered with tsasiki and his blood is spilt on the tablecloth by our chaotic and sandy feet.

I hungrily devour 6 books. I can’t find anywhere that sells more in English. I read them again.

(this was just a small thing i wrote while on a recent holiday around the greek islands)

[essentialcatering]

Catering for Holiday Parties: Festive Menu Ideas

The holiday season is a magical time filled with gatherings, celebrations, and cherished moments with loved ones. One of the highlights of any holiday party is undoubtedly the food. Delicious, festive fare can elevate your event, bringing joy and satisfaction to your guests. However, planning and preparing a holiday menu can be daunting, especially when catering Melbourne to diverse tastes and dietary needs. This guide provides a variety of festive menu ideas designed to make your holiday party not only a culinary success but also a memorable experience for everyone. From savoury appetisers to decadent desserts, these ideas will help you create a feast that embodies the spirit of the season.

Appetisers: The Perfect Start

Kick off your holiday party with an array of delectable appetisers. These bite-sized treats set the tone for the evening and whet your guests' appetites.

Stuffed Mushrooms: Filled with a savoury blend of cream cheese, garlic, and herbs, these bite-sized mushrooms are always a hit. For an extra touch, add some crumbled bacon or finely chopped sun-dried tomatoes.

Bruschetta: Top toasted baguette slices with fresh tomatoes, basil, garlic, and a drizzle of balsamic glaze. For a variation, try using roasted red peppers or adding a smear of goat cheese.

Shrimp Cocktail: Elegant and easy to eat, shrimp cocktail is a classic choice for any holiday gathering. Serve with a tangy cocktail sauce and a slice of lemon for garnish.

Mini Quiches: Offer a variety of flavours such as spinach and feta, bacon and cheddar, or mushroom and Swiss. These can be made in advance and served warm or at room temperature.

Cheese and Charcuterie Board: A beautifully arranged board with an assortment of cheeses, cured meats, olives, nuts, and fresh fruit can be both a visual and culinary delight. Include some crusty bread and a selection of crackers for pairing.

Main Courses: Hearty and Festive

For the main course, consider dishes that are both festive and satisfying. These dishes can often be prepared in advance and kept warm until it's time to serve.

Roast Turkey or Ham: These traditional holiday meats are sure to please a crowd. Serve with a variety of sides like stuffing, mashed potatoes, and cranberry sauce. A honey-glazed ham with pineapple rings is a sweet and savoury option that looks as good as it tastes.

Beef Wellington: A luxurious option, beef Wellington features tender beef wrapped in puff pastry with mushrooms and pâté. Serve with a rich red wine reduction for an elegant touch.

Vegetarian Lasagna: Layers of pasta, rich marinara, creamy ricotta, and plenty of vegetables make this a hearty vegetarian option. Consider adding spinach, zucchini, and bell peppers for a colourful and nutritious dish.

Salmon en Croûte: Salmon fillets wrapped in puff pastry with spinach and herbs offer an elegant and delicious main course. Serve with a lemon-dill sauce for extra flavour.

Stuffed Pork Loin: A pork loin stuffed with a mixture of apples, cranberries, and walnuts is a festive and flavorful choice. Roast it to perfection and serve with a cider gravy.

Side Dishes: Complementary Flavours

Side dishes should complement the main course and add variety to the meal. Here are some festive options:

Roasted Brussels Sprouts with Bacon: The smoky flavour of bacon pairs perfectly with the caramelised Brussels sprouts. Add a touch of balsamic glaze for extra depth of flavour.

Sweet Potato Casserole: Topped with a crunchy pecan streusel, this sweet and savoury dish is a holiday favourite. For a twist, try adding a layer of marshmallows on top.

Green Bean Almondine: Fresh green beans sautéed with butter, garlic, and sliced almonds offer a crisp and flavorful side. A squeeze of lemon juice can brighten up the dish.

Holiday Salad: Mix greens with pomegranate seeds, candied pecans, goat cheese, and a light vinaigrette for a refreshing dish. Add some sliced pears or apples for an extra touch of sweetness.

Herbed Mashed Potatoes: Creamy mashed potatoes flavoured with fresh herbs like rosemary, thyme, and chives can elevate this classic side dish.

Desserts: Sweet Endings

No holiday party is complete without a selection of decadent desserts. Here are some ideas to end the meal on a sweet note:

Pumpkin Pie: A classic holiday dessert with a rich, spiced filling and flaky crust. Serve with a dollop of whipped cream and a sprinkle of cinnamon.

Yule Log (Bûche de Noël): This traditional French dessert features a sponge cake rolled with chocolate buttercream and decorated to look like a log. Add some meringue mushrooms and powdered sugar "snow" for a festive touch.

Gingerbread Cookies: Fun to decorate and delicious to eat, gingerbread cookies add a festive touch to any dessert table. Provide an array of icings and candies for guests to personalise their cookies.

Chocolate Fondue: Set up a fondue station with melted chocolate and a variety of dippables like strawberries, marshmallows, and pretzels. For a twist, offer white chocolate or caramel fondue.

Apple Crisp: A warm apple crisp with a crunchy oat topping and a scoop of vanilla ice cream is a comforting and delicious way to end the meal.

Beverages: Cheers to the Holidays

Don’t forget to include a selection of festive beverages to toast the season.

Mulled Wine: Warm, spiced wine is perfect for cold winter nights. Simmer red wine with cloves, cinnamon sticks, star anise, and orange slices for a fragrant and warming drink.

Eggnog: Rich and creamy, eggnog is a holiday classic that can be served with or without alcohol. Sprinkle some freshly grated nutmeg on top for garnish.

Hot Cocoa Bar: Offer hot cocoa with an array of toppings such as whipped cream, marshmallows, peppermint sticks, and chocolate shavings. For an adult twist, provide a splash of peppermint schnapps or Bailey's.

Holiday Punch: A non-alcoholic punch with cranberry juice, orange juice, and ginger ale can be enjoyed by guests of all ages. Add some floating cranberries and orange slices for a festive touch.

Spiced Apple Cider: Warm apple cider with cinnamon, cloves, and allspice is a cozy and inviting beverage. Serve it in a slow cooker to keep it warm throughout the event.

Special Dietary Considerations

In today's diverse culinary landscape, it's important to consider the dietary preferences and restrictions of your guests. Offering a variety of options ensures that everyone can enjoy the festivities.

Gluten-Free: Provide gluten-free alternatives for common dishes, such as using gluten-free flour in desserts or offering a gluten-free stuffing.

Vegan: Incorporate plant-based dishes like a vegan roast, dairy-free mashed potatoes, and desserts made without eggs or dairy.

Nut-Free: Clearly label dishes that contain nuts and offer nut-free alternatives, especially for desserts and appetisers.

Low-Carb/Keto: Include options like roasted meats, green vegetables, and cheese platters that align with low-carb or keto diets.

Presentation and Ambiance

The presentation of your food can enhance the overall experience of your holiday party. Here are some tips for creating a festive ambiance:

Decorative Platters: Use holiday-themed platters and serving dishes to display your food. Consider using seasonal colours like red, green, and gold.

Garnishes: Add fresh herbs, edible flowers, or fruit slices as garnishes to your dishes for a touch of elegance.

Table Settings: Set the table with holiday-themed napkins, place cards, and centrepieces. Candles and fairy lights can add a warm and inviting glow.

Music: Create a playlist of holiday music to set the mood. Soft background music can enhance the festive atmosphere without overpowering conversations.

Catering for a holiday party can be a delightful experience with the right menu. By offering a variety of appetisers, main courses, side dishes, desserts, and beverages, you can create a festive and memorable celebration for your guests. Remember to consider dietary preferences and restrictions to ensure that everyone can enjoy the feast. With these festive menu ideas, your holiday party is sure to be a culinary success!

[sfarticles]

Make the most of summer’s bounty Prepare casual outdoor meals using garden-fresh vegetables and easy recipes.

The summer heat has arrived, and we can truly enjoy being outdoors, taking in the sun and savoring our favorite summer foods. As the temperature rises, however, it becomes a challenge to prepare food without heating up the kitchen.

Preparing casual meals using the bounties of garden-fresh vegetables from the farmers market and easy recipes is the way to go.  What’s better than relishing the dining experience under a clear blue sky or under the stars in the evening?

America’s Test Kitchen’s “The Complete Summer Cookbook: Beat the Heat with 500 Recipes that Make the Most of Summer’s Bounty,” by the editors of America’s Test Kitchen (2020, $32.99), is a beautiful volume of recipes, enough to last a lifetime of summer cooking.

As it heats up, we tend to avoid cooking indoors as much as possible. Many of the recipes are designed to be ready in 30 minutes or less: dinner-size salads, make-ahead meals, dishes that can be served cold or at room temperature and no-cook delights.

The editors begin with the “Top Ten Test Kitchen Tips for summertime cooking and eating.” One tip is to make mezze your meal; not every meal has to have a main course with a couple of sides. They suggest making a spread of appetizers and small bites the meal.

The Mediterranean Mezze Meal includes pita chips, hummus, crudité, beet muhammara, tzatziki, marinated eggplant with capers and mint, tabbouleh, country-style Greek salad, plus nectarines and berries in Prosecco.

When you come home from the market with your bounty, “Tips for Storing Produce” provides guidelines for how and where to store your summer produce until you have the chance to use it.

No matter what type of summer soiree you might hold, planning the menu can feel overwhelming. “Summertime Menus” takes the guesswork out of planning the perfect meal, whether it be a garden party, dinner on the patio, a seafood feast, Taco Tuesday, backyard barbecue for a crowd or kebabs on the grill.

Of course, recipes for all our classic summertime favorites are included, such as bean and potato salads, slaws, burgers, ribs, brisket, juicy chicken, cold and frozen desserts, as well as drinks.

After going through the book, I’ve gained inspiration to eat more vegetables and fruits with recipes created using the best of summer produce. The “Farmers Market Finds” sidebars are helpful. They reveal the secrets to purchasing the best of the harvest from supermarkets and farm stands.

I know I will explore using different varieties of tomatoes and test drive some new finds like Romanesco and Purslane. Here are a few recipes to enjoy for alfresco dining.

To learn how to prepare Hibiscus-Guava Aqua Fresca, a cool drink to sip on a hot summer day, visit https://bit.ly/2yXjKQn.

To learn how to prepare Hibiscus-Guava Aqua Fresca, a cool drink to sip on a hot summer day, visit https://bit.ly/2yXjKQn.

Grilled Chicken Kebabs With Garlic and Herb Marinade

Grilled Chicken Kebabs With Garlic and Herb Marinade: Chicken kebabs are a great way to take boneless, skinless chicken breasts up a notch. (Courtesy of America’s Test Kitchen)

The headnote says: “Why This Recipe Works: Chicken kebabs are a great way to take boneless, skinless chicken breasts up a notch, but the lean meat requires some help to keep from becoming dried out over a hot grill. To counter this, we started with a simple olive oil marinade. Brining meat helps it retain moisture, but we worried that a true brine would make the small pieces of chicken too salty. Instead, we simply added a teaspoon of salt to the marinade, along with a mix of herbs and garlic — you can tweak the herbs based on what you like best or try one of our spiced-up variations. Because there is no acid in the marinade and thus no danger of breaking down the texture of the meat, the chicken can be soaked for up to 24 hours before cooking.”

Serves 4

Ingredients:

½ cup extra-virgin olive oil

¼ cup chopped fresh chives or minced fresh basil, parsley, tarragon, oregano, cilantro or mint; or 2 tablespoons minced fresh thyme or rosemary

6 garlic cloves, minced

1 teaspoon table salt

½ teaspoon pepper

1 ½ pounds boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces

2 red bell peppers, stemmed, seeded, and cut into 1-inch pieces

1 large red onion, cut into 1-inch pieces, 3 layers thick

4 12-inch metal skewers

Directions:

Whisk oil, herbs, garlic, salt and pepper together in small bowl. Combine marinade and chicken in 1-gallon zipper-lock bag; seal bag and refrigerate, turning once or twice, for at least 3 hours or up to 24 hours.

Remove chicken from marinade. Thread each of four 12-inch metal skewers with 2 pieces bell pepper, 1 section onion, 2 pieces chicken and 1 section onion. Repeat twice more, ending with 2 additional pieces of bell pepper.

For a charcoal grill: Open bottom vent completely. Light large chimney starter filled with charcoal briquettes (6 quarts). When top coals are partially covered with ash, pour evenly over grill. Set cooking grate in place, cover and open lid vent completely. Heat grill until hot, about 5 minutes.

For a gas grill: Turn all burners to high, cover and heat grill until hot, about 15 minutes. Leave all burners on high.

Clean and oil cooking grate. Place kebabs on grill. Cook (covered if using gas), turning as needed, until vegetables and chicken are charred around edges and chicken is cooked through, about 12 minutes. Transfer kebabs to serving platter and serve.

Variation:

Grilled Chicken Kebabs with Middle Eastern Marinade: Substitute ¼ cup minced fresh mint or parsley (alone or in combination) for herbs and add ½ teaspoon ground cinnamon, ½ teaspoon ground allspice, and ¼  teaspoon cayenne pepper to marinade.

Chickpea Salad With Carrots, Arugula and Olives

Chickpea Salad With Carrots, Arugula and Olives: Canned chickpeas are an ideal ingredient for a salad because they absorb flavors easily and provide texture. (Courtesy of America’s Test Kitchen)

The headnote says: “Why This Recipe Works: Canned chickpeas are an ideal ingredient for a salad because they absorb flavors easily and provide texture. Here a flavorful pairing of sweet carrots, peppery arugula and briny olives transforms bland canned chickpeas into a bright and savory salad. We found that heating the chickpeas in the microwave briefly softened them just enough to allow them to quickly soak up the tangy vinaigrette. Shred the carrots on the large holes of a box grater or use a food processor fitted with the shredding disk.”

Serves 4-6

Ingredients:

2 (15-ounce) cans chickpeas, rinsed

¼ cup extra-virgin olive oil

2 tablespoons lemon juice

¾ teaspoon table salt

½ teaspoon pepper

Pinch cayenne pepper

3 carrots, peeled and shredded

½ cup pitted kalamata olives, chopped

1 cup baby arugula, chopped

Directions:

Microwave chickpeas in medium bowl until hot, about 1 minute, 30 seconds. Stir in oil, lemon juice, salt, pepper and cayenne and let sit for 30 minutes. Add carrots and olives and toss to combine. (Chickpea mixture can be refrigerated for up to 2 days. Bring to room temperature before continuing with step 2.)

Add arugula and gently toss to combine. Season with salt and pepper to taste.

Variation:

Chickpea Salad with Roasted Red Peppers and Feta: Substitute ½ cup drained and chopped jarred roasted red peppers, ½ cup crumbled feta cheese, and ¼ cup chopped fresh parsley for carrots, olives, and arugula.

Coconut-Raspberry Gelato Pie

Coconut-Raspberry Gelato Pie: Using sweet-tart sorbet paired with coconut gelato for contrasting richness adds a refreshing twist. (Courtesy of America’s Test Kitchen)

The headnote says: “Why This Recipe Works: Ice cream pie isn’t just for kids; we wanted to make an easy yet sophisticated version using store-bought ingredients, for a layered ice cream pie with complex flavors. Our graham cracker crust was an easy starting point. And for a refreshing twist, we decided to use sweet-tart sorbet paired with coconut gelato for contrasting richness. We spread an even layer of sorbet into the crust followed by the gelato; mashing some fresh raspberries into the gelato before layering it into our pie allowed the two flavors to meld. Toasted and chopped macadamia nuts sprinkled on top gave a nod to the tropics and contributed crunch. You can use coconut ice cream in place of gelato, but it may be a little icy.”

Serves 8

Ingredients:

1 cup raspberry sorbet

1 recipe Graham Cracker Crust (recipe below), baked and cooled (or store-bought)

1 pint coconut gelato

7 ½ ounces (1½ cups) raspberries, divided

½ cup macadamia nuts, toasted and chopped

Hot fudge sauce (optional)

Ingredients:

Scoop raspberry sorbet into large bowl and, using rubber spatula or wooden spoon, break up scoops of sorbet. Stir and fold sorbet to achieve smooth consistency. Spread raspberry sorbet into crust in even layer. Transfer to freezer while making coconut layer.

Scoop coconut gelato into a clean bowl and work with rubber spatula to soften. Stir in 1 cup raspberries, mashing mixture with spatula until well combined. Remove pie from freezer and spread gelato mixture over sorbet in even layer. Place plastic wrap directly on surface of gelato and freeze until filling is completely frozen, at least 4 hours or up to 1 week.

Let the pie sit at room temperature for 30 minutes. Halve remaining ½ cup raspberries, then sprinkle raspberries and macadamia nuts over top of pie. Serve.

Graham Cracker Crust

Ingredients:

8 whole graham crackers, broken into 1-inch pieces

5 tablespoons unsalted butter, melted and cooled

Directions:

Adjust oven rack to middle position and heat oven to 325 degrees. Process graham cracker pieces and sugar in food processor to fine, even crumbs, about 30 seconds. Sprinkle melted butter over crumbs and pulse to incorporate, about 5 pulses.

Sprinkle mixture into 9-inch pie plate. Using bottom of dry measuring cup, press crumbs into even layer on bottom and sides of pie plate. Bake until crust is fragrant and beginning to brown, 12-18 minutes; transfer to wire rack.

Recipes and photos courtesy of America’s Test Kitchen.

Stephen Fries is professor emeritus and former coordinator of the Hospitality Management Programs at Gateway Community College in New Haven, Conn. He has been a food and culinary travel columnist for the past 16 years and is co-founder of and host of “Worth Tasting,” a culinary walking tour of downtown New Haven. He is a board member of the International Association of Culinary Professionals. Email him at Stephen@stephenfries.com. For more, go to stephenfries.com.

[laloveyou]

A vegan restaurant designed like Frank Lloyd Wright made oughtta glass with totem pole carved pillars inside, metal roof and solar panels, with the menu-

Blue and purple corn otc

Avacado lemon sponge cakes

Spicy tomato soup *metal straws included

Pistachio cream coffee cake

Key lime X lemon x orange pie with peel zest layers

Pineapple n butternut squash turnovers

Cherry X hot pepper Spicy cinnamon rolls with figs in the middle as requested

Tahini garlic mashed sweet potatoes with apricot marmalade perhaps cilantro

Date orderves with Hot orange juice or hot plant milk

rye rolls with spicy brown mustard or

Bakes apples in refried coffee beans, agave

Peanut brittle lollipops

Tamales fried in caramel or coffee

Gnocchi, spinach, olive, sun dried tomatoe calzone

Fried artichoke sandwich

Plantain pancakes with nutmeg

Zucchini bread bagels

Carrot and hemp milk mint ice cream

Raisin bread with cream Corn covering

Blackberry pomegranate nice unsweetened cream in brown sugar corn husk cone

Tree syrup goji berry rice cakes

Edamame oatmeal

Kiwi crush soda shakes

Cranberry pop tarts

Grape, cucumber and cactus boba bowls with spinach and cashew milk mint yogurt, drizzle of raspberry sauce

Broccoli, seaweed and Brussels sprout salads with sour coconut cream, raisins and almonds

Seaweed, water chestnut, pear croissant

Lima bean burger patties on Italian bread, avacado

Sweet onion/cranberry pecan baklava

Mango , sweet potato CBD turmeric muffins

Wine and broccoli pudding

[annueh29srecipes-blog]

Pinto bean salad (Nicoya, Costa Rica)

this simple salad is made with fresh ingredients. Although, canned beans are used in this recipe for ease of preparation. Personally, I'd rather leave out fresh tomatoes, nor am I PERSONALLY a fan of cilantro leaves....Unless it happened to be sun-dried tomatoes. Here's the recipe for anyone to do↓

470 ml/2 C. water

198 g/1 C. long grain rice

½ tsp. kosher salt

1 can (15 ounces[425 g]) pinto beans, drained and rinsed

⅓ cup (80 ml) extra-virgin olive oil

2 cups (30 ml) red wine vinegar

1 teaspoon minced garlic

1 pint(341 g) grape tomatoes, halved lengthwise

1 yellow bell peppers, thinly sliced(about 1 cup)

½ Cup (32 g) scallions, chopped

½ cup (6 g) cilantro leaves

(1) In a medium saucepan, add the water, rice, and salt, and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 15 minutes. Turn off the heat and allow to sit for 5 minutes. Uncover, fluff with a fork, and transfer to a large bowl. Allow to cool for 10 more minutes.

(2) Once the rice has cooled, add the pinto beans, olive oil, red wine vinegar, and garlic. Toss to coat.

(3) Add the tomatoes, bell pepper, scallions, and cilantro leaves. Gently toss and serve.

[tgrantwellbeing]

Homemade food is usually healthier*

*Unless you purposely make it unhealthy

This week I had...

Dark chocolate and peanut butter bark with pomegranate, nuts etc 🐢

Post Sunday workout breakfast @cafemacarong

Lamb curry with cauliflower rice 🐢

Breaded haddock with homemade sweet potato chips and sun-dried tomatoes

Scrambled eggs with spinach, side of raw salad and cottage cheese (the standard basic)

Sea bream with homemade crispy kale and roasted vegetables

Homemade (slow cooker) bean, lentil, tomato and chicken stew

Post Sunday workout breakfast at @beit_cafe fluffy 🥞

View this post on Instagram

A post shared by T. Grant Well:Being (@t_grant_wellbeing)

[53papillons]

**Day 1:**

- **Breakfast:** Overnight oats with almond milk, chia seeds, and mixed berries.

- **Lunch:** Quinoa salad with mixed veggies (bell peppers, cucumber, spinach) and a lemon-tahini dressing.

- **Dinner:** Baked tofu with roasted sweet potatoes and steamed broccoli.

**Day 2:**

- **Breakfast:** Smoothie with spinach, banana, almond milk, and a scoop of protein powder.

- **Lunch:** Lentil soup with a side of whole grain bread or crackers.

- **Dinner:** Stir-fried vegetables (bell peppers, mushrooms, onions) with brown rice or cauliflower rice.

**Day 3:**

- **Breakfast:** Whole grain toast with avocado and sliced tomatoes.

- **Lunch:** Chickpea salad with mixed greens, cherry tomatoes, and a balsamic vinaigrette.

- **Dinner:** Stuffed bell peppers with quinoa, black beans, corn, and spices.

**Day 4:**

- **Breakfast:** Chia seed pudding with coconut milk and sliced mango.

- **Lunch:** Vegan sushi rolls with avocado, cucumber, and carrots.

- **Dinner:** Zucchini noodles (zoodles) with marinara sauce and grilled portobello mushrooms.

**Day 5:**

- **Breakfast:** Vegan yogurt parfait with granola and mixed berries.

- **Lunch:** Black bean and corn tacos with salsa, lettuce, and guacamole.

- **Dinner:** Veggie stir-fry with tofu, broccoli, bell peppers, and a light soy sauce.

**Day 6:**

- **Breakfast:** Smoothie bowl topped with nuts, seeds, and sliced fruit.

- **Lunch:** Spinach and arugula salad with roasted chickpeas, sun-dried tomatoes, and a lemon-tahini dressing.

- **Dinner:** Baked eggplant slices layered with tomato sauce and vegan cheese.

**Day 7:**

- **Breakfast:** Whole grain cereal with almond milk and sliced bananas.

- **Lunch:** Mediterranean-style quinoa bowl with olives, cucumber, cherry tomatoes, and hummus.

- **Dinner:** Lentil and vegetable curry served with brown rice.

[thezsisters]

Get cooking with me: recipe on rice and beans.

Lets start with our rice:

Use white or brown versions, whichever floats your boat. Of course, brown will boost the fiber but takes a bit longer to cook. For those brown rice virgins, start with a mix of brown and white rice. (I’ve done it a few times.) Cooking the rice in chicken stock also adds flavor without too many extra calories. Portions are especially important to keep calories in check — stick with about 1/2 cup of cooked rice per serving (about 100 calories).

The Beans:

Beans are nutritional powerhouses - half a cup of canned or home-cooked black beans have about 114 calories and 7.5 grams of protein. This is a reasonable serving. Use red, black, or whatever bean suits your fancy (I usually go for the black). Because many flavoured canned beans have high amounts of sodium and fat, opt for the unflavored ones, or soak your own. This way, you control the ingredients.

RECIPE ON LEAFY GREEN WITH TOMATO-GINGER DRESSING.

Ingredients:

1 large plum tomato, seeds squeezed out, roughly chopped.

1/4 cup chopped oil-packed sun-dried tomatoes.

1 tablespoon minced fresh ginger.

2 garlic cloves, peeled.

1 to 2 tablespoons balsamic vinegar.

1/2 cup water.

1/4 teaspoon salt.

1/4 teaspoon ground black pepper.

6 cups washed mixed greens (any combination of romaine, red leaf, Bibb, Boston lettuce, mustard greens, spinach).

Directions:

1. In a blender, combine tomato, sun-dried tomatoes, ginger, garlic, and vinegar. Process until finely chopped. Add water, salt, and pepper and puree until smooth.

2 .Divide greens evenly among 4 salad plates and spoon dressing over top.

RECIPE ON TOMATO SAUCE:

Ingredients:

1 (28 ounces) can whole peeled tomatoes.

3 tablespoons extra virgin olive oil or garlic oil.

1 jalapeno pepper, optional.

1 yellow onion, finely chopped.

1 tablespoon minced garlic.

2 bay leaves

Salt and freshly ground black pepper.

1/4 cup drained and chopped oil-packed dried tomatoes

1 tablespoon finely chopped fresh oregano leaves.

Directions:

1.Open the can of tomatoes and pour off the juice into a bowl. Use the lid to press against the tomatoes to extract as much juice as possible. Then use your hand to squeeze the tomatoes to a pulp. Reserve the juice and pulp separately and set the empty can aside.

2.Heat the olive oil in a heavy saucepan over medium-high heat until hot. If using the jalapeno, tilt the pan to collect the oil in a little pool against the side and drop the jalapeno into the oil. Cook until light brown, about 2 minutes. Remove the jalapeno and reserve.

3. Add the onion to the pan and cook, stirring occasionally, until soft, about 2 minutes. Add the garlic and cook briefly until light gold. Add the bay leaf. Add the tomato juice and bring to a boil. Simmer rapidly for several minutes. Add the crushed tomato pulp. Then, rinse the remaining pulp out of the can by filling it halfway with water and adding that to the pan. Add the jalapeno, salt, and pepper to taste and return to a boil.

Add the dried tomatoes and stir. Lower the heat to medium and simmer, stirring occasionally to prevent scorching, until the mixture thickens and the tomatoes have turned an orange-red versus the pale blue-red they were straight from the can, about 30 minutes. Add the oregano halfway through the cooking.

4. Discard the bay leaf. Peel, seed, and mash the jalapeno with a spoonful of the sauce and pass at the table so diners can add as much heat as they like to their plates.

5. Variation for quick tomato sauce:

Substitute 2 pounds vine-ripened tomatoes for the canned tomatoes. Peel the tomatoes, cut in half crosswise, and squeeze out the juice and seeds over a sieve suspended over a bowl to collect the juice. Chop the tomatoes.

Proceed as directed, omitting the dried tomatoes and using jalapeno, if desired. You should have about 2 1/4 cups sauce. The recipe may be increased proportionately.

Written by Sharon Appiah.

[digistoreaffiliatespro]

The Ultimate Keto Meal Plan: A Roadmap to a Healthier You

The Ultimate Keto Meal Plan: A Roadmap to a Healthier You

Introduction:

The ketogenic diet, or keto for short, has taken the world by storm in recent years. This low-carb, high-fat diet has gained popularity for its potential to help with weight loss, manage blood sugar levels, and enhance overall health. But embarking on a keto journey can be challenging without a well-structured meal plan. In this blog post, we will present "The Ultimate Keto Meal Plan" to help you navigate the keto lifestyle successfully.

Understanding the Keto Diet:

The ketogenic diet is all about achieving a state of ketosis, where your body primarily burns fat for fuel instead of carbohydrates. To reach this state, you need to drastically reduce your carb intake and increase your consumption of healthy fats and moderate protein.

The Ultimate Keto Meal Plan:

Day 1:

Breakfast: Avocado and Bacon Egg Cups Snack: Mixed Nuts (unsalted) Lunch: Grilled Chicken Caesar Salad (with no croutons) Snack: Celery Sticks with Cream Cheese Dinner: Baked Salmon with Asparagus and a Lemon Butter Sauce Day 2:

Breakfast: Spinach and Feta Omelette Snack: Sugar-free Greek Yogurt Lunch: Zucchini Noodles with Pesto and Cherry Tomatoes Snack: Cucumber Slices with Hummus Dinner: Garlic Butter Shrimp with Broccoli Day 3:

Breakfast: Keto Smoothie (avocado, spinach, almond milk, and protein powder) Snack: Sliced Bell Peppers with Guacamole Lunch: Bacon-Wrapped Chicken Thighs with Green Beans Snack: Hard-boiled Eggs Dinner: Beef and Broccoli Stir-Fry (with no added sugar in the sauce) Day 4:

Breakfast: Chia Seed Pudding with Berries Snack: Pork Rinds Lunch: Tuna Salad (made with mayonnaise and chopped celery) Snack: Cottage Cheese with Berries Dinner: Grilled Steak with Asparagus and Garlic Butter Day 5:

Breakfast: Keto Pancakes (made with almond flour and served with sugar-free syrup) Snack: Almond Butter with Celery Sticks Lunch: Spinach and Bacon Salad with Ranch Dressing Snack: Sliced Cheese Dinner: Creamy Tuscan Chicken (with spinach and sun-dried tomatoes) Day 6:

Breakfast: Smoked Salmon and Cream Cheese Roll-Ups Snack: Keto-Friendly Jerky Lunch: Cauliflower Fried Rice with Shrimp Snack: Avocado Slices Dinner: Baked Chicken Thighs with Brussels Sprouts and Balsamic Glaze Day 7:

Breakfast: Keto Bagel with Cream Cheese Snack: Macadamia Nuts Lunch: BLT Lettuce Wraps Snack: Sliced Radishes with Sea Salt Dinner: Grilled Pork Chops with Roasted Cauliflower Tips for a Successful Keto Journey:

Stay Hydrated: Drink plenty of water to stay hydrated and support your body's transition into ketosis.

Monitor Your Macros: Keep a close eye on your daily intake of carbs, fats, and proteins to ensure you stay within your target ratios.

Plan and Prep: Prepare meals in advance to make it easier to stick to your keto diet, especially on busy days.

Focus on Whole Foods: Opt for fresh, unprocessed foods to maximize the nutritional benefits of the keto diet.

Listen to Your Body: Pay attention to how your body responds to the diet and make adjustments as needed.

[quandovocemoranorio]

Mediterranean Chickpea Pasta Salad This picnic-friendly salad features gluten-free chickpea pasta with a dairy-free dressing and Mediterranean-style roasted vegetables. 1 box chickpea pasta shells, 2 tablespoons chopped sun-dried tomatoes, 2 tablespoons chopped fresh oregano, salt and freshly ground black pepper to taste, 1/4 teaspoon smoked paprika, 3 tablespoons sherry vinegar, 5 tablespoons extra-virgin olive oil divided, 1/4 pound fresh green beans trimmed and cut into 1-inch pieces, 1 pinch red pepper flakes, 3 medium crookneck yellow squash cubed, 3 tablespoons chopped Kalamata olives