Tag: healthy eating

SHRIMP AND BROCCOLI FOIL PACKS WITH GARLIC LEMON BUTTER SAUCE

SHRIMP AND BROCCOLI FOIL PACKS WITH GARLIC LEMON BUTTER SAUCE

Shrimp and Broccoli Foil Packs with Garlic Lemon Butter Sauce 

Whip up a super tasty shrimp meal in under 30 minutes! These quick and easy shrimp and broccoli foil packets baked in the oven make for a healthy and delicious dinner that’s low-carb, paleo, gluten-free and keto-friendly – Enjoy!

 

   

INGREDIENTS LIST FOR THE SHRIMP AND BROCCOLI FOIL PACKS WITH GARLIC LEMON BUTTER SAUCE

  • 1 lb (450g) medium raw shrimp (peeled and deveined, tail-on or tail-off)
  • 2 tablespoons butter, diced (or ghee, or olive oil)
  • 1 tablespoon minced garlic
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon onion powder
  • 2 tablespoons vegetable or chicken stock, divided
  • Salt and pepper, to taste
  • 1/4 teaspoon smoked paprika
  • Red chili pepper flakes, optional
  • Juice of 1/2 lemon
  • 1 large head of broccoli, broken into florets
  • Fresh chopped parsley, for garnish

DIRECTIONS

1. To make this baked shrimp and broccoli foil packs: Preheat your oven to 425ºF (220ºC). Cut 2 sheets of 14 by 12-inch (35 x 30 cm) heavy-duty aluminum foil then lay each piece separately on the countertop. In a small bowl, combine the ingredients for the spice mix: Italian seasoning, onion powder, salt, pepper, and smoked paprika (plus powdered stock if using, see notes).

2. In a shallow plate, add shrimp and sprinkle with the spice mix, coating on all sides.

3. Divide shrimp onto the aluminum foil near the center then place broccoli florets to one side of the shrimp.

4. Add garlic over broccoli and shrimp, then sprinkle with lemon juice, red crushed chili pepper flakes (if using) and finish with salt and pepper. Divide butter pieces evenly among the foil packets, layering them over the shrimp and broccoli.

5. Add a tablespoon vegetable stock in each foil packet and wrap packets in and crimp edges together then wrap ends up. Don’t wrap too tight – keep a little extra space inside for heat to circulate. 

6. Transfer to a baking sheet and bake shrimp foil packets in the oven, sealed side upward until shrimps have cooked through, about 15 minutes. 

7. Carefully unwrap the baked shrimp and broccoli foil packets then garnish with fresh parsley and a slice of lemon. Enjoy!

Notes:

  • Cooking time depends on the size of your shrimps – we used size 16-20. Do not overcook shrimps or they’ll end up dried up.
  • You can use parchment paper to make the packets instead of aluminum foil.
  • If you do not have a vegetable or chicken stock at hand, use 1/2 teaspoon powdered stock in the spice mix, plus one tablespoon water in each foil packet.
  • If you don’t use butter, a good drizzle of olive oil will do the trick.

 

 

SHRIMP AND BROCCOLI FOIL PACKS WITH GARLIC LEMON BUTTER SAUCE

INGREDIENTS YOU NEED

  • 1 lb (450g) medium raw shrimp (peeled and deveined, tail-on or tail-off)
  • 2 tablespoons butter, diced (or ghee, or olive oil)
  • 1 tablespoon minced garlic
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon onion powder
  • 2 tablespoons vegetable or chicken stock, divided
  • Salt and pepper, to taste
  • 1/4 teaspoon smoked paprika
  • Red chili pepper flakes, optional
  • Juice of 1/2 lemon
  • 1 large head of broccoli, broken into florets
  • Fresh chopped parsley, for garnish

DIRECTIONS

1. To make this baked shrimp and broccoli foil packs: Preheat your oven to 425ºF (220ºC). Cut 2 sheets of 14 by 12-inch (35 x 30 cm) heavy-duty aluminum foil then lay each piece separately on the countertop. In a small bowl, combine the ingredients for the spice mix: Italian seasoning, onion powder, salt, pepper, and smoked paprika (plus powdered stock if using, see notes).

2. In a shallow plate, add shrimp and sprinkle with the spice mix, coating on all sides.

3. Divide shrimp onto the aluminum foil near the center then place broccoli florets to one side of the shrimp.

4. Add garlic over broccoli and shrimp, then sprinkle with lemon juice, red crushed chili pepper flakes (if using) and finish with salt and pepper. Divide butter pieces evenly among the foil packets, layering them over the shrimp and broccoli.

5. Add a tablespoon vegetable stock in each foil packet and wrap packets in and crimp edges together then wrap ends up. Don’t wrap too tight – keep a little extra space inside for heat to circulate. 

6. Transfer to a baking sheet and bake shrimp foil packets in the oven, sealed side upward until shrimps have cooked through, about 15 minutes. 

7. Carefully unwrap the baked shrimp and broccoli foil packets then garnish with fresh parsley and a slice of lemon. Enjoy!

Notes:

  • Cooking time depends on the size of your shrimps – we used size 16-20. Do not overcook shrimps or they’ll end up dried up.
  • You can use parchment paper to make the packets instead of aluminum foil.
  • If you do not have a vegetable or chicken stock at hand, use 1/2 teaspoon powdered stock in the spice mix, plus one tablespoon water in each foil packet.
  • If you don’t use butter, a good drizzle of olive oil will do the trick.

Protein: what you need to know

Protein: what you need to know

We all hear about protein in reference to exercise and weight loss… but why does our body really need protein, and how much do we need?

In the article below we address the fundamentals on protein – from what it’s role is in within the body, if you can get enough protein without eating meat and whether it is really necessary to consume a protein shake post work-out.

WHAT IS PROTEIN?

Protein is found throughout the body – in virtually every single place you look. From your cells, to your muscle, skin, bone and hair, protein is there making up vital parts of the tissue. As all cells and tissue are made from protein, you can imagine how essential they are for growth, repair and maintenance of good health. Protein also provides the body with around 10-15% of its dietary energy,  with a large amount of this being present in muscle – but also the skin and the blood.

Protein is made up of twenty-plus building blocks called amino acids and these are essentially the building blocks of protein.  There around twenty amino acids available in animal and plant based foods and nine of these amino acids must be consumed via the diet. These are often referred to as ‘essential’ amino acids. These are lysine, histidine, threonine, methionine, valine, isoleucine, leucine, phenylalanine and tryptophan. Each of these essential amino acids has vital work to be done within the body and there are many different foods that offer all or some of these essential amino acids. The body itself generates the other amino acids not offered by the diet via a process called transamination. These are therefore referred to as ‘non-essential’ amino acids. Amino acids, the building blocks of protein, are responsible for building muscle, causing chemical reactions in the body, transporting nutrients, preventing illness and many other functions. You can see how important they are to the functioning of the body!

Protein is also a macronutrient – which means a large amount of it is required in the body to keep everything ticking over nicely. Other macronutrients include fat and carbohydrates. Protein also is extremely important for muscles – which we will explain more below.

WHAT IS THE ROLE OF PROTEIN?

So what is protein used for? The question probably should be, what is protein NOT used for? As mentioned briefly before, protein is critical for growth and repair of the body, along with good health. Let’s start with the growth and repair of cells and tissue – which are constantly in regeneration within the body. Protein breaks down in your cells – thus needing more to regenerate, which comes from the essential and non-essential amino acids. Under normal circumstances, your body will break down the same amount of protein that it needs to repair and regrow. Other times, perhaps during illness or pregnancy, the body will break down more protein than it can create, thus increasing your body’s need for more protein. Athletes or those recovering from surgery also require more protein for this very reason.

You may have heard the word enzymes – well, they also depend on protein and they are responsible for the thousands of chemical reactions going on in your body every single day. Enzymes function within and outside of the cell, such as digestive enzymes, which help the body break up sugar, for example. A few examples of where enzymes do their thing include digestion, energy production and muscle contraction.

If that wasn’t enough, amino acids also have the ability to act as messengers between organs, in the form of protein and peptides. Some proteins also provide structure, elasticity and strength. It also helps your body maintain the right pH level in the blood and other bodily fluids. As you can see, protein and it’s building blocks of amino acids are essential for almost every part of the body’s functionality. There are so many answers to the question, what is protein good for? But the next challenge is how to eat and healthy and balanced diet to make sure your body can do everything it needs to be doing.

RECOMMENDED AMOUNT OF PROTEIN

 

 

The recommended amount of protein will vary over your lifetime and will vary depending on your exercise, your overall health and your age. The British Nutrition Foundation says an average requirement of 0.6g of protein per kilogram bodyweight per day is estimated. The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram bodyweight per day in adults. This equates to approximately 56g/day and 45g/day for men and women aged 19-50 years respectively. There is an extra requirement for growth in infants and children and for pregnant and breast-feeding women.’

The current average consumption of protein in the UK is 88g for men and 64g for women – which is more than enough to give the body what it needs.

PROTEIN RICH FOODS AND PLANT BASED PROTEIN

So what is the best source of protein? There are many different foods, which offer all the essential amino acids, or a collection of the amino acids.

Meat, fish, poultry, dairy and eggs are all excellent sources of protein, as they contain all of the essential amino acids. Soy in the form of milk or tofu, also is high in protein. However, it is important to note that you don’t need to consume all essential proteins in one meal (which was previously thought). It is more widely thought now that consuming a range of different protein sources, that together create the essential proteins is just as good for the body – and is of course excellent news if you are a vegetarian or vegan, as many plant based foods only offer part of the essential amino acids, rather than all.

So which are the top foods, animal and plant based, that offer some or all of the essential amino acids?
•    Meat
•    Dairy
•    Eggs
•    Poultry
•    Soy
•    Black beans
•    Legumes
•    Pumpkin seeds
•    Nuts (check out the 6 best nuts to eat for your health)
•    Whole grains (such as rice, quinao)
•    Seeds
•    Mushrooms
•    Lentils
•    Wheat germ

As you can see, there is a wide range of choice there, and enough to sustain a vegetarian or vegan diet too, if you are savvy about putting your meals together. We’ve suggested a few easy protein meals:

High protein breakfast: Scramble eggs with pumpkin seeds, mushrooms and lean bacon/turkey bacon. For vegan, scrambled tofu with mushrooms and pumpkin seeds.
High protein lunch: Roasted salmon with quinao, tofu and spinach. For a vegan, roasted tofu in paprika and chilli, with quinao and spinach.
High protein dinner: Lean piece of chicken/beef or pork, with brown rice and roasted vegetables. For vegan, roasted butternut squash stuffed with lentils and chickpeas.
High protein snack before bed: Handful of unsalted nuts.

PROTEIN AND EXERCISE

It is true – protein is essential for regeneration and repair when we exercise and protein plays a vital role in repairing muscle after we train. It is a common myth that eating a lot of protein after exercise will help build muscle. This is a myth because if you’re not balancing the diet out with carbohydrates, your body will use the protein for energy – hence no super speedy muscle formation!

Having said that, according to the British Dietetics Association, studies do show that eating a 15-25g snack after work out will help your body store glycogen and therefore it may be worth considering a recovery snack post exercise. A snack of this nature could be 1 small can of tuna, 1 small cooked chicken breast or 100g of unsalted nuts or seeds. As you can see, you don’t need to necessarily consume a processed protein shake to get the protein you need! It’s essential to remember that protein intake must be required with sufficient carbohydrate consumption, to give your body the fuel it needs. If you are seeking to reach certain performance goals, it might be a good idea to consult a professional sports nutritionist.

Check out quick and easy ways to get fit this summer.

CONCLUSION

Protein is absolutely vital to a healthy and happy body, and it’s down to us to make sure we are getting enough of it through the foods we eat.  If you love finding out more about other vital nutrients we need – check out: our in-depth look at vitamin D.

 

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10 Healthy and Fast Breakfast Recipes for Busy Mornings

10 Healthy and Fast Breakfast Recipes for Busy Mornings

Breakfast toasts

1. Tomato Toast with Macadamia “Ricotta”

TOMATO TOAST W/ MACADAMIA RICOTTA, SHISO + BLACK LAVA SALT

tomato toast w/ macadamia ricotta, shiso + black lava salt (v + gf)

macadamia ricotta

  • 1 cup soaked raw macadamia nuts, drained and rinsed
  • 1 1/2 tablespoons nutritional yeast
  • 2 teaspoons apple cider vinegar
  • 1 1/2 teaspoon fresh lemon juice
  • 2 teaspoons white mellow miso paste
  • 2 small cloves garlic
  • 8-10 tablespoons filtered water
  • 1/4 teaspoon fine grain sea salt

tomato toasts

  • 6-8 slices whole grain gluten-free bread (or bread of choice), toasted
  • 1/2 pound tomatoes (see notes), sliced with 1/4″ thickness
  • 1/2 cup macadamia ricotta
  • 1/4 cup julienned shiso
  • a few pinches black lava salt (or large grain sea salt)

METHOD

macadamia ricotta

  • drain and rinse the macadamia nuts and place in an upright high-speed blender with nutritional yeast, vinegar, lemon juice, miso, garlic, 8 tablespoons of water, and salt. blend on high for 1 minute, scraping down the sides of the blender and adding water a tablespoon at a time, until you reach a fluffy creamy consistency. taste and adjust salt, vinegar, or lemon as necessary. transfer ricotta to a bowl and cover with cling wrap; refrigerate until ready to use.

toasts

  • remove macadamia ricotta from the fridge and set aside,
  • top toasted bread with macadamia ricotta, sliced tomatoes, julienned shiso, and a few pinches of black salt. cut the toast in half and serve.

enjoy!

 

Here’s a vegan take on a classic summer breakfast sandwich. Instead of mayo, a fluffy, rich mixture of nuts, garlic, miso paste, and nutritional yeast is spread on hearty whole-grain bread. Then slices of ripe tomatoes are layered on — we love to mix red and yellow heirlooms.

Season this open-faced sandwich with ribbons of basil or shiso, kosher salt, and fresh cracked black pepper.

2. Avocado Toast with Egg

 

Two slices of toasted bread with Avocado and Egg

How to Make the Best Avocado Toast with Eggs

Okay, so once you have your perfectly ripe avocado, you are ready to make the best egg and avocado toast!

  • Simply mash the avocado in a bowl with lime juice, salt and pepper and your delicious avocado spread is ready!  It’s almost like a super simple guacamole! If you want to add a little spice, throw in some red pepper flakes or Sriracha sauce too (now you’re getting restaurant grade food!).
  • The eggs and toast can be cooked completely to your preference. I like to buy a high quality multi-grain bread that is a little on the thicker side so my toast stays crispy and offers a sturdy base when the eggs get added. While I love my avocado toast with eggs fried, you can also switch it up and try your avocado toast with sunny side up eggs or even scrambled eggs work great too!

Preparing your Toast Perfectly!

Assembly is quite self explanatory but just in case you were wondering, spread the avocado mix onto the toast and then just top it with your cooked eggs. And look at that, you will never pay outrageous restaurant prices for avocado toast again! You can make perfect, mouth watering, super trendy egg and avocado toast right from your home.

The versatility of this dish is one of the main selling points.  When you consider the many things you can do with a sliced avocado and some bread, it means you will never get bored eating this meal!  The simplicity, versatility(have it any time of the day!) and the healthy aspects of this meal are all things that never get old.

3 Quick and Easy Recipe Alternatives

Now that you are aware of all the amazing health benefits of eating avocado toast, you should get creative and try to image all the variations of this recipe you could make too!  Thanks to avocado’s naturally neutral flavor, it really can pair well with almost anything.  This is the reason why people have been able to become so inventive in their avocado toast recipe creations.

You can stock your kitchen with fresh avocados and a loaf of healthy whole grain or multi-grain bread (be sure to choose a bread that will also boost the nutritional content of your avo toast!) and be set for a week of eating.

  • Add tomatoes & basil: Chop up a handful of cherry tomatoes with some shredded fresh basil.  Add black pepper or balsamic drizzle  (optional)
  • Try with simple fresh herbs such as: Cilantro, basil or dill. Sprinkle your choice of herb across the avocado on toast and add black pepper and salt to taste.
  • Egg in Hole Avocado Toast: Add fried bacon and swiss cheese onto a toasted bagel with avocado topped off with sea salt and black pepper for added seasoning.

But for now, I’ll leave you with my tried and true, easy and delicious recipe for making the best avocado toast and eggs! If this is your first time or even your hundredth time making avocado toast, it is always good to follow a tried and true recipe to make sure  you will be eating the best version of the food possible.  Now go grab some avocados and get cooking!

Avocado on Toast Kitchen Tools

Even though this is a simple and easy recipe, you do need a few basic kitchen supplies:

  1. Frying Pan
  2. Avocado Slicer
  3. Toaster

Egg and Avocado Toast Recipe Checklist

  1. Eggs
  2. Bread
  3. Avocado
  4. Lime Juice
  5. Sea Salt
  6. Black Pepper
  7. Parsley

 

3. Nut Butter, Banana, and Chia Seed Toast

Servings: 1 • Size: 1 Toast • Calories: 209.9 • Fat: 9.6 g • Carb: 27.6 g • Fiber: 5.1 g • Protein: 8.5 g • Sugar: 9.7 g • Sodium: 175.8 mg

Ingredients:
1 Slice 100% Whole Wheat Bread (I used one that was 50 cal. per slice.)
1 Tbsp. Sunbutter
1/2 Medium Banana, Sliced
1/2 Tsp. Chia Seeds

Directions:

Toast the bread and spread the sunbutter over the top.

Place banana slices over the sun butter and top it off with chia seeds.

 

Serve right away and enjoy!

Breakfast smoothies and parfaits

4. Berry and Yogurt Smoothie

Berry and Yogurt Smoothie
Photo: Chef Savvy

This Healthy Berry Yogurt Smoothie makes two servings. I like to make extra to have on hand. Best of all this smoothie takes less than 5 minutes to make!

Drinking a smoothie in between meals helps me stay full throughout the day and keeps me from snacking. They are also an easy way to add extra fruit into your diet.

To make this smoothie simply add all of the ingredients to a blender and pulse for 30 seconds. Stir and pulse again for another 30 seconds until blended. Divide between two glasses and serve immediately. Garnish with blueberries and blackberries if desired.

5. Berry Breakfast Parfait

Photo: Food, Fitness, Faith

Double Berry Parfaits (serves 2)

2 cups plain Greek yogurt

1 ½ cups sliced strawberries

1 pint fresh blueberries

Honey, optional

Cinnamon, optional

In mason jars or bowls, begin layers with ¼ cup of Greek yogurt, followed by a layer of strawberries and then blueberries. Repeat layering process until yogurt and berries are gone. If desired, add a drizzle of honey and sprinkling of cinnamon to yogurt layer before adding berries.

Store any uneaten parfaits covered in fridge for up to two days.

6. Peanut Butter and Banana Smoothie

Photo: The Chubby Vegetarian

This is one of my absolute favorite things in the whole world, and it is so simple to make. Plus, it’s a great way to use up those bananas that have gone a little dark. Just peel them and throw them into a food storage container and place them in the freezer. They’ll be ready next time you want this good-for-you frozen treat.

The ripe bananas have plenty of natural sweetness, and the peanuts are a great source of protein. The texture of the blended frozen bananas is a lot like an ice cream milkshake, so enjoy! It can be your breakfast in a cup or the perfect thing to cool down after a run when, like me, you’re just trying to stay on the cute side of chubby.
 
Peanut Butter + Banana Smoothie
 
3 frozen bananas
1/4 cup peanut butter (smooth or chunky)
1 1/2 cups soy milk (or milk)
1/2 cup 2% greek yogurt
1 teaspoon honey
1/4 teaspoon salt
1 tablespoon chopped roasted peanuts

 
Throw a few frozen bananas into a blender cup along with the peanut butter, soy milk, yogurt, honey, and salt. No need to be to fussy about it. Blend until smooth. Top each with a teaspoon of chopped peanuts and maybe include a paper straw.

7. Pumpkin Granola Yogurt Parfait

Photo: Nutrition in the Kitch

Breakfast grains

8. Quinoa Fruit Salad

Quinoa, strawberries, blueberries, blackberries, and mango combine in this incredible salad.  The fresh fruit and quinoa are glazed with a honey lime dressing and it will be a hit wherever it goes!

Quinoa, strawberries, blueberries, blackberries, and mango combine in this incredible salad. The fresh fruit and quinoa are glazed with a honey lime dressing and it will be a hit wherever it goes!
Serves: 4-6
Ingredients
  • 1 cup uncooked quinoa (I used tricolor)
  • 1½ cup strawberries, sliced
  • 1 cup blackberries
  • 1 cup blueberries
  • 1 mango, diced
  • Honey Lime Glaze:
  • ¼ cup honey
  • 2 tablespoons lime juice
  • 1 tablespoon chopped basil for garnish
Instructions
  1. Rinse and prepare the quinoa according to package. Let quinoa cool to room temperature.
  2. In a large bowl, combine quinoa, strawberries, blueberries, and mango.
  3. To make the glaze: In a small bowl combine the honey and lime juice. Drizzle over the fruit salad and toss to coat. Garnish with fresh basil.

9. Blueberry Almond Overnight Oats

Ingredients:
1/3 cup oats (gluten free or regular)
½ cup almond milk (I used Silk Original Light)
1 teaspoon chia seeds
½ tablespoon maple syrup
1 teaspoon vanilla extract
2 tablespoons slivered almonds
½ medium banana, sliced
1/3 cup blueberries

Directions:
In an airtight container, mix oats, almond milk, chia seeds, maple syrup, and vanilla. Seal the container and place in the fridge overnight. In the morning, stir oats and top with slivered almonds, sliced banana, and blueberries. Enjoy!

10. Savory Oatmeal with an Egg

COOKING NOTES FOR THE SAVORY OATMEAL RECIPE

  • Using quick-cooking steel cut oats: I love cooking with steel cut oats because I think they have more texture than rolled oats. However, regular steel cut oats take forever to cook, and I would probably starve before the oats are done cooking. That’s why I recommend picking up the quick-cooking steel cut oats—they take only a few minutes. Feel free to use regular rolled oats if that’s what you have on hand.
  • Tips for microwave method: I have definitely made a huge mess while cooking oatmeal in the microwave before. The problem was that I was microwaving at too high of a power setting. (On a scale from 1 to 10, I was microwaving at a 10.) When liquids get too hot in the microwave, they will bubble vigorously and cause the contents to spill over. So here are my tips to avoid a big mess. (1) Avoid using small bowls. Your bowl should be 1/2 or 2/3 of the way full when you fill it with the oats and water. (2) Change the power setting to 7 or 8/10, and check how the oatmeal is cooking every minute. It should take 3 minutes to cook. Don’t forget to stir the oats in between intervals! (3) If you can’t lower the power settings, place a paper towel underneath your bowl of oats to catch any spills, and check them after every minute. Check the packaging label for the cooking time of that particular brand of oats. Of course, you can always cook this on the stove top.
  • Be careful with the salt: Don’t forget that white cheddar (or whatever cheese you use) is a bit salty already, so you don’t need to add much more salt to the oatmeal. I got a bit excited with the salt the first time I tried the recipe, and boy was that bowl of oatmeal SALTY. That went straight to the trash.
  • Using coconut oil: I cooked the chopped vegetables and egg with a tiny bit of virgin coconut oil, and I loved the additional flavor. Coconut oil spray works well, too. We’re going to use a tiny bit of coconut oil in this recipe, so you’ll want to use a non-stick pan, if possible.
  • Seasoning with spices: I love using za’atar to season this bowl of oatmeal because the nutty flavors pair very well with the cheesy oats and egg. RawSpiceBar‘s za’atar is great for the recipe (their blend includes toasted sesame seeds, thyme, ground sumac, salt and savory). If you want to switch things up, their adobo seasoning (paprika, black peppercorns, Mexican oregano, chipotle powder, cumin, onion and garlic) or creole seasoning (cayenne, white peppercorns, thyme, black peppercorn, sage, paprika, onion, garlic, celery seed and oregano) are great with this oatmeal, too.

 

 

 

 

Vegan falafel fritters

Vegan falafel fritters


Ingredients

  • 150 g frozen peas , broad beans, or edamame beans
  • 1 heaped tablespoon self-raising flour
  • 1 preserved lemon
  • ¼ teaspoon cumin seeds
  • 6 flatbreads
  • 60 g shelled unsalted pistachios , (optional)
  • 100 g soya yoghurt
  • hot chilli sauce

SALAD PICKLE

  • 1 pomegranate
  • red wine vinegar
  • extra virgin olive oil
  • 1 red onion
  • 1-2 fresh mixed-colour chillies
  • 1 cucumber
  • 1-2 mixed-colour carrots
  • 1 bunch of fresh mint , (30g)

HOUMOUS

  • 1 x 660 g jar of chickpeas
  • 1 tablespoon unsweetened peanut butter
  • ½ a clove of garlic
  • 1 lemon
  • ½ a bunch of fresh parsley , (15g)
  • olive oil
  • ¼ teaspoon sweet smoked paprika
  • 1 tablespoon dukkah

Method

  1. To make the salad pickle, squeeze half the pomegranate juice into a large, shallow bowl. Top it up with an equal amount of red wine vinegar, then drizzle over some extra virgin olive oil and give it all a good mix.
  2. Peel and finely slice the red onion, finely slice the chillies (deseed if you like), matchstick the cucumber (I like to use a crinkle-cut knife) and shave the carrots into ribbons, then combine it all in the bowl.
  3. Holding the remaining pomegranate half cut-side down, bash it with the back of a wooden spoon so the seeds tumble out over the salad. Pick and tear over half the mint leaves, then gently toss and leave aside until needed.
  4. For the houmous, tip half the jar of chickpeas into a food processor and season with sea salt and black pepper. Add the peanut butter and 2 tablespoons of extra virgin olive oil, peel and add the garlic, finely grate in half the lemon zest and squeeze in all the juice. Whiz until super-smooth, then transfer to a shallow serving bowl. Pick over a few parsley leaves and drizzle with a little extra virgin olive oil.
  5. Spoon 2 tablespoons of the chickpeas into a non-stick frying pan over a medium heat with 1 tablespoon of olive oil. Sprinkle over the paprika and dukkah, and cook for 5 minutes, or until the chickpeas are crisp, then tip over the houmous.
  6. For the falafel fritters, place the remaining chickpeas and mint leaves into the food processor, along with the peas and self-raising flour. Quarter the preserved lemon, removing any pips, and pulse until combined.
  7. Drizzle 1 tablespoon of olive oil into a large frying pan over a medium heat, then dollop in heaped teaspoons of the falafel batter. Fry for 4 minutes on each side, or until golden, sprinkling over the cumin seeds when you flip them.
  8. Now it’s time to bring everything together. Warm the flatbreads in the oven for a few minutes and crush the pistachios (if using) in a pestle and mortar. Put the soya yoghurt into a bowl and stir in a few dashes of chilli sauce. Load up your flatbreads with a bit of everything, pick over the remaining parsley leaves, then roll up and tuck in!

 

 

 

 

 

tags: healthy recipe, healthy recipes, healthy diner, vegan, healthy eating, healthy living, healthy breakfast, healthy lunch, healthy eating, vegan, vegan recipe, vegan recipes, Vegan falafel fritters

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