Mmm Dinner indulgence made Healthy

Mmm night in with myself tonight while saving for my mum’s visit to Vancouver so being super hungry I wanted to indulge but thought how do I get something healthy out of this….

Wheat-thin
Spinach
Shredded cabbage
Grilled Portabella mushroom
Grilled Turkey Bacon
Slice of Mozzarella cheese
Pepper, small bit of salt
Sitatcha Sauce for some kick
Pesto and Dijon mustard

WOW it was soooooo good……!! Total food ecstasy right there! Highly recommend for healthy food indulgence!

Hope you enjoy

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Be Food Aware…….NOT Food Beware….

Be Food Aware…….NOT Food Beware….

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So something I would like to address and I think we all have the same issue…..Going out to eat!!! Dun Dun Dun, every ‘dieters’ nightmare, around here we don’t live by ‘diets’….we live by healthy eating and living (which actually has better benefits and long term weight loss) so let me tell you there is savvy ways of eating out. Sure don’t get me wrong I love having a burger and chips/fries when I am out but unfortunately my body doesn’t like it all of the time…so let me tell you some tips on “Be Food Aware…NOT Food Beware’.
Everyone expert will tell you…’Choose the Salad’…well sometimes you don’t want a salad…especially if you eat them a lot and you are out for a fun meal with friends or partner.. so opt for:
·        Salmon Burger/Chicken Breast Burger/Turkey Burger: (Ask if the chicken is grilled/steamed)
– hold the fries and ask for salad on the side
 – ask for half salad and half fries
 – hold the bun on burger
 Your regular burger and chips can pack in anywhere from 700 – 1100 calories PER meal, and upwards of 30-70g Fat, unwanted amount of sugar and salt :O , shocking amount! Vegi and Meat eaters alike!
·        Stir-Fry / Chicken / Prawn / Salmon (Ask if they are fried and in what oil)
-Ask for brown rice if option
– Ask for more vegetables and less noodle
·        Soup – Be careful – some soups are laced with Salt and Sugar and cream
-Ask if soup is made in house, usually less preservatives (salt), if any cream was used to make it
-Ask for wholegrain bread or crackers with you soup instead of thick soda bread or white bread
-Ask for side green salad with your soup instead of bread or get the salad, you may not eat as much bread as vegi’s are filling!
·        Don’t be fooled by Sandwich’s/Wraps/Flatbreads on a menu- they can sometimes be just as high fat,calorie,sugar as a burger if not more sometimes (450-650 cals, 6-15 g fat avg):
– Wholegrain bread, Ezekial Bread….If you can
– An Open Sandwich (1 Piece of bread, instead of two), Take off the second piece and eat with one
– Choose lean cold meats, turkey, chicken, tuna, or eggs/egg whites or vegi options
– Watch out for hidden cheese/or ask for lower fat cheese, e.g. low fat mozzarella/cottage/low fat cheddar/goats cheese ( to put it in perspective, about 12-15g fat on average cheese sandwich, 6g SATURATED)
– Watch out for Mayo, Chipotle, Pesto, Butter, – hidden additions, ask for lower alternative or none.
·        Pasta Dish’s- The creamy one’s – Alfredo/ Carbonara / Lasagna – As a lot yummy pasta dishes are packed with cream, butter and cheese let me shed some light:
– These are high calorie and fat dishes, each one can pack about 500-700 Cals per serving
– Ask for kids size portion, the pasta is filling and so is the sauce, we don’t need that much food and on a   kids plate you will feel like it’s enough
– Ask your server for a little less Sauce on the pasta
-Ask for a side salad of greens, it will fill you and you probably won’t eat as much of the pasta.
·        Steak/Red Meats – They are all a little more high fat/high cholesterol
– Ask for just the vegi’s with the meat and none or less of the Carbs, red meat/steak is filling
-Ask for the steak with to be grilled or seared in Extra Virgin Olive Oil instead of vegetable oil or fried
– Ask for the sauce on the side instead of having it pre-poured on the steak before it comes to your table, you control the sauce portion then.

A Note on Dressings:

Dressings on salad are often forgotten about or deceiving, a lot of them time we don’t think about them because we are ‘eating a salad’ so it seems healthy, they more often than not, are laced with salt and sugar and don’t get me started on those like ‘ranch’, ‘honey mustard’ or ‘chipotle’ . So some tips:
        Ask for your dressing on the side – You control the portion then
        Ask for no dressing but Extra Virgin Olive oil on the side and squeeze a lemon, it is good for you and a delicious combo on a salad with some black pepper
        If it is those creamy dips that come with your food, then ask for it on the side – Portion Control.
These are all tips that can be transferred to any type of restaurant, it is about thinking about your body and still being able to indulge and have fun. They can be transferred to your own cooking as well at home. We are all capable of making changesJ.
I went for dinner and a drink with my Bessie and Roomie after work last night to watch the Canucks playoffs game, believe me the menu was yummy: I opted for:
A seafood fruit Salad (prawns and an in house made CrabCake) with dressing on the side, didn’t need most it with a lovely glass of Red Wine. A followed this with some hot water and lemon! Mmmm! Go nucks! J

Some Dishspiration….can i say that? :P

Some Healthy Dish Inspiration…..Get your vegi’s

Some Healthy Dish Inspiration

If you find that when you think of vegetables or ‘Healthy’ dish’s what comes to your mind is a plate of lettuce or a plate or steamed soggy vegetables then let me give you some healthy options and exciting inspiration for your meals….think outside the box…it’s more fun out there 😉

Turkey/Chicken Taco Lettuce Wraps

For a lighter alternative to taco shells try these lettuce taco wraps. Add your favourite toppings like low fat cheddar, natural yoghurt, chives, tomatoes or whatever you like on your tacos. Making your own taco seasoning is a healthier alternative to buying packaged taco seasoning, and uses less sodium, no sugar, no preservatives and no msg.

Ingredients:

1.3 lbs 99% lean ground turkey or lean chicken mince

1 tsp garlic powder

1 tsp cumin

1 tsp salt (optional)

1 tsp chili powder

1 tsp paprika

1/2 tsp oregano

1/2 small onion, chopped

2 tbsp bell pepper, chopped

Chopped Spinach

1 Jalapeno

Homemade Salsa / Organic Salsa/ Homemade Tomato Sauce

Half Avocado

6 large lettuce leaves from Iceberg lettuce

Directions:

Brown turkey/chicken in a large skillet. When no longer pink add dry seasoning and mix well. Add onion, pepper, spinach, Salsa/Homemade Tomato Sauce and cover. Simmer on low for about 10 minutes.

Wash and dry the lettuce. Place meat in the centres of leaf and top with cherry tomatoes, sliced avocado, black pepper, small pieces of jalapeno, small amount of grated lower fat cheese (optional) and salsa, small dollop of natural yoghurt(if you have made it spicy) or whatever you prefer and enjoy….mmmmm, should serve two people or one huuungry person.

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Stuffed Roasted Peppers with Quinoa and Pesto Mozza

These are delicious with grilled chicken breast or a very lean steak, they are filling, contain both vegie and complex carbs components, very quick and easy to make.

  • 2 Bell Peppers (any colour choice)
  • 1small onion
  • Cherry tomatoes
  • 1 glove of garlic
  • Spinach
  • Pesto
  • Low Fat Mozzarella
  • Pepper
  • Quinoa

Place Quinoa in pot and bring to boil, turn down and let simmer until water is absorbed. In a pan drizzle small amount of olive oil and soften chopped onions, peppers, tomatoes, spinach. Crush garlic into pan with vegi’s. Cut heads of peppers, drizzle tiny amount of olive oil on and place on roasting dish and in oven and pre roast for 5 mins. Mix cooked quinoa and vegi’s in bowl with teaspoon of pesto and black pepper. Remove peppers and stuff with quinoa/vegi mix, place slice of mozza on top and back into oven, cook for 10 minutes until pepper is soft and mozza is melted. DELISH with scrambled egg whites.

Beety Salad

This is yummy instead of your plain old salad….maybe some things you don’t always put into your salad…try it J

  • Freshly boiled beetroot
  • Half Avocado
  • Spring Onion
  • Tomatoes
  • Fresh Mozzarella
  • Spinach
  • Chickpeas (canned or otherwise)
  • Arugula or any other lettuce leaves
  • Chopped almonds
  • Dried Cranberries
  • Asparagus
  • 1 Carrot

Dressing

  • Olive Oil
  • Balsamice Vinegar
  • Black Peppper
  • Squeeze of Lemon

Toss the spinach and arugula(lettuce of choice) together, mix in chopped almonds and cranberries, chop sprint onions, slice mozza thinly, dice beetroot, avocado and tomatoes, place on salad. Griddle asparagus to soften with drizzle of olive oil. In small jar mix the dressing ingredients and drizzle over salad….mmmmm too yummy with some tuna or grilled halibut.

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Roasted Vegi/Chicken/Quinoa Casserole

This is hefty/vegi heart warming dish that used little additives but still gets the bulkiness of a filling dinner.

  • Chicken Breast/Turkey Breast
  • Carrots
  • Spinach
  • Broccoli
  • Peppers
  • Large Tomatoes
  • Garlic
  • Onion
  • Aubergine
  • Kale
  • Rosemary
  • Quinoa
  • Mozzarella Grated
  • Wholegrain bread crumbs

Cook off diced chicken in little olive oil, cook up the Quinoa, soften, cookies vegi’s till a little softened, mix chicken, veg, herbs, pepper, plac e in baking dish, mix breadcrumbs/quinoa/grated mozza together and scatter on top, drizzle small bit of olive oil and bake, let topping crisp ….mmmm warm and hearty!

Chicken and Vegi soup

  • Breast of Chicken
  • Carrot
  • Celery
  • Broccoli
  • Pepper
  • Garlic
  • Pepper
  • Mix herbs
  • Parsley
  • Kale

Classic easy dish to make, easy way to get some vegetable’s in without losing the nutrition in the water and you will be drinking the water in the soup. Filling and lovely on a cold day or you want some comforting, have a bowl of this with some smoked salmon roll-ups and melon…. Mmmm.

Cook off diced chicken, chop vegetables, cook in large pot with herbs, when veg soft, blend up to your liking and add back chicken in!!! Eat away….

Dressing:….

If you do already have your own signature favourite salad, think about what dressing you are putting on..…a lot of dressings contain of sugar including those low fat one’s… don’t ruin your healthy meal with a sugar filled dressing.

Make your own salad dressing…..

Balsamic Vinegar/Malt vinegar

Extra Virgin Olive Oil

Black Pepper

Garlic Seasoning

Teeny bit of Pesto

Squeeze of Lemon

Shake it all around….OH MY ….DELISH drizzled on your salad J

So think outside the box oh how to get those vegi’s into you, don’t over cook and don’t over dress 🙂

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