Showing posts with label Healthy. Show all posts
Showing posts with label Healthy. Show all posts


November 24, 2019
The cooling has arrived! It. I will finally live life once more aka I will finally cook once more. initial meal: straightforward peezy eater turtle bean dish Casserole. Fast, simple, and delicious! Omit the cheese and you’ve got a vegetarian state of affairs, however man do i like my cheese.

I create this dish at work however it’s simply more or less an equivalent. Why you ask? El Pato. That’s right. El Pato. This dish wants HEAT! And preschoolers could also be chancy thereon statement therefore I skip the El Pato addition. However, I’m a firm believer in spicy mexican food as a result of return on. Mild? Please. currently I do know not everybody agrees, that is why I separate the sauce and also the spice.


Adding the warmth in rather than shopping for a “medium” sauce permits you to manage the warmth within the dish. SO. If you’re not into spicy enchiladas, forgo any Jalapeño sauces, aka El Pato. 

Ergo, this dish may be a breeze to customise. Modification the warmth to no matter you'll handle. Have another vegetables you’d prefer to strive rather than bell pepper? opt for it. Love cheese? Add a lot of cheese! This eater turtle bean dish Casserole therefore simply thrown along you’ll be surprised.



  • 24–28 corn tortillas
  • 1 red bell pepper, diced
  • 1 green bell pepper diced
  • 1 1/2 cups sweet yellow corn kernels, cooked
  • 2 15 oz can black beans, rinsed and drained
  • 3 1/2 cups red enchilada sauce
  • 1 tablespoon El Pato or your favorite Jalapeño sauce
  • 2 cups shredded cheddar cheese and monterey jack cheese blend
  • Fresh cilantro, diced for garnish
  • Green onion, thinly sliced for garnish


  1. Preheat oven to 375˚F. Grease a 9X13 casserole dish and set aside.
  2. Combine enchilada sauce and El Pato in a bowl until fully mixed.
  3. Lay 8 tortillas on the bottom of the pan (overlapping is fine).
  4. Spread about 1 1/2 cup of the mixed sauce onto the tortillas, fully coating them.
  5. Sprinkle half the beans, half the corn, and half the of the bell pepper on top of the sauced tortillas and top with a third of the cheese blend.
  6. Repeat the layering process starting again with the tortillas, then add sauce, then the rest of the beans, bell pepper, corn, and another third of the cheese.
  7. Top this second layer with another 8 tortillas. Coat with the remaining sauce and sprinkle the rest of the cheese on top.
  8. Place in the middle rack of the oven for 45 – 55 minutes, until the sauce is bubbling, cheese is melted and the middle is cooked through.
  9. Let cool for about 5 minutes. Sprinkle with fresh cilantro and serve immediately.


November 20, 2019
This straightforward Keto naan instruction makes pillowy-soft, flossy flatbreads that style even as sensible because the real thing! They’re good for scrub up your favorite Indian curry. Low carb, protein free and egg free!

I’ve been desire Indian food recently and are feeding many curries. I unremarkably build them with cauliflower rice rather than real rice to stay things low carb. However one factor was missing. 


It’s really very easy to form low carb naan reception that puffs up as fantastically as naan made of wheat.

It’s nice besprent with flower and herb seeds. And before serving, unfold it with some thawed oil and prime with contemporary sliced cilantro / coriander or parsley.


Dry Ingredients:

  • 3/4 cup / 75g coconut flour
  • 2 tbsp psyllium husk powder
  • 1 tsp xanthan gum
  • 1 tsp baking powder

GENEROUS pinch salt:

  • 1 cup / 240ml hot water
  • 1/4 cup / 60g full fat natural yoghurt
  • 1 tbsp nigella and/or sesame seeds
  • Wet Ingredients
  • 2 tbsp coconut oil / olive oil melted


  • 2 tbsp coconut oil / butter / olive oil melted
  • handful chopped parsley or coriander / cilantro
  • generous pinch salt


  1. Preheat the oven to 180 Celsius / 356 Fahrenheit.
  2. Mix all dry ingredients in another bowl - coconut flour, psyllium husk powder, xanthan gum and salt. Make sure there are no lumps.
  3. Add the wet ingredients - hot water, yoghurt, melted coconut oil or olive oil - and stir together until a dough forms.
  4. Form a dough ball and let it sit for a few minutes until the coconut flour and the psyllium have absorbed all the moisture and the dough is not sticky.
  5. Cut the dough into 6 pieces and roll them out between two sheets of parchment paper into long flatbreads, about 1/2 cm thick. Place on an upturned baking sheet and remove the top parchment. Optional: sprinkle with sesame seeds and/or nigella seeds.
  6. Bake for 12-15 minutes or until browned (baking time will depend on how thick your flatbreads are). If large air bubbles form, pierce with a fork during baking. If necessary, rotate the baking sheet so the flatbreads brown equally and/or turn on the grill/broiler at the end to ensure they crisp and brown on top.
  7. Top with melted butter, olive oil or coconut oil, sprinkle with more salt and chopped parsley or coriander/cilantro leaves before serving.


November 17, 2019
Hummus Lunch Wraps! a simple, healthy lunch for busy days. Use any quantity of the vegetables and fillings you prefer. You'll additionally add the other vegetables you have got reachable.

This direction isn’t very a direction at all! however it's one thing I make lunch therefore typically I believed I’d formally share it. I like these spread wraps for a fast, healthy lunch!


You can fill them with any vegetables you have got reachable and that they style delicious.They are additionally a good thanks to get an enormous dose of greens that isn’t a dish.

I use gluten-free rice or La flannel cake mill gluten-free tortillas to form these wraps. Generally with gluten-free wraps you have got to heat them up for fifteen seconds on both sides within the microwave to form them pliable. Afterward they work nice for wraps.



  • hummus
  • avocado, slice
  • 1 gluten-free tortilla
  • cucumber, peeled, seeded and sliced


  • salt & pepper
  • olives
  • pepperoncini
  • feta cheese
  • spinach
  • olive oil


  1. If need, microwave the gluten-free tortilla for 15 seconds on each side to make it pliable.
  2. Spread the tortilla with hummus. Top with cucumber, avocado, and salt and pepper. Top with olives, pepperoncini, fe


November 12, 2019
This tasty avocado quinoa dish is totally different ! If you have got some quinoa in your icebox you'll be able to create this healthy vegetarian formula in concerning ten minutes for dinner or lunch.

Well, if you’re brave enough to travel for a dish rather than one thing heat nowadays – I even have an excellent tasty avocado quinoa dish formula that I’m smitten with and need to share.


This one is incredibly totally different. It’s got basil in it, that is weird as a result of it additionally has tamari sauce in it, and it’s got cucumbers and carrots and thusmehow it all works so well.

Preparing quinoa is analogous to making ready rice. Make certain to scrub it a few of times before change of state. I sometimes cook it in a very pot with quinoa to water quantitative relation of 1:2, at medium-high heat.



  • 1 carrot, ribboned/grated
  • 2 tbsp parsley, chopped
  • 1 cucumber, chopped or ribboned (or 2 small ones)
  • 1 1/2 cups quinoa, cooked
  • 1 avocado, medium/large
  • handful basil leaves, chopped
  • 2 scallions, thinly chopped
  • 2 tbsp roasted sesame seeds
  • Dressing:
  • 1 tbsp tamari sauce
  • 1 tbsp sesame oil
  • 1 tbsp vinegar
  • 2 small garlic cloves, minced


  1. For the dressing: In a small bowl whisk together tamari, sesame oil, vinegar and garlic.
  2. Ribbon the carrot and cucumber using a peeler – you basically peel the vegetable until there’s nothing left to peel. If you’re feeling lazy, you can also grate the carrot and chop the cucumber as I did at the end for this recipe.
  3. In a salad bowl combine cooked quinoa, the avocado (peeled, seeded and chopped), cucumbers, carrot, parsley and basil.
  4. Mix in the dressing and top with the roasted sesame seeds.
  5. Enjoy!


August 13, 2019
I created a creamy cashew-based lemon paste sauce and mixed it with roast chickpeas, cauliflower, and broccoli. 

I may have simply lost 1/2 you, however hear American state out; If you’ve ne'er been a follower of cauliflower (or broccoli) this simply could be the instruction that changes your mind. 


To make this straightforward dish a meal, I roast some chickpeas to travel together with it. The roast chickpeas add a pleasant crunch to the present combine and after all combine thus well with the creamy sauce. Eric has recently discovered that the feel of roast chickpeas is such a lot higher than unroasted.


For the bowl :

  • 1 (14-ounce/398 mL) can chickpeas, drained and rinsed
  • 1 tablespoon plus 1 teaspoon (20 mL) olive oil
  • 1 large head broccoli, chopped (5 to 6 cups/325g to 390g)
  • 1 large head cauliflower, chopped (5 to 6 cups/400g to 480g)
  • Fine sea salt, to taste
  • Freshly ground black pepper, to taste
  • Cooked grains (such as quinoa) (optional)

For the dressing :

  • 1/2 cup raw cashews, soaked
  • 1 tablespoon (15 mL) tahini
  • 1 large garlic clove
  • 1/4 teaspoon fine sea salt
  • 2 tablespoons (30 mL) fresh lemon juice
  • 1/4 cup (20 g) nutritional yeast
  • 6 tablespoons (90 mL) water, or more if needed


  1. Soak cashews in a bowl of water overnight or for at least 8 hours. For a quick-soak method, pour boiling water over the cashews and let sit in the bowl for at least 45 minutes. Drain.
  2. Preheat the oven to 400°F (200°C) and line two large baking sheets with parchment paper.
  3. Place the chopped broccoli and cauliflower onto one baking sheet. (If it doesn’t all fit on one, you can add some onto the second sheet.) Drizzle with 1 tablespoon oil and toss until coated. Sprinkle with a generous amount of salt and pepper. Place into the oven.
  4. Place a tea towel on the counter and spread out the drained chickpeas. Fold the sides of the towel over the chickpeas to cover, and roll the chickpeas around until dry. Transfer chickpeas onto the parchment-lined baking sheet. Drizzle with 1 teaspoon oil and roll around the chickpeas with your hands until they are fully coated. Sprinkle with salt and place into the oven.
  5. Roast the broccoli, cauliflower, and chickpeas for 25 to 30 minutes, until the broccoli and cauliflower are lightly browned and the chickpeas are golden. (At the halfway mark you can give the chickpea pan a gentle shake to roll them around in the pan.)
  6. Meanwhile, add all of the dressing ingredients into a blender and blend on high speed until smooth. If you are cooking grains, such as quinoa, cook them now, too.
  7. Plate the cooked grains (if using), and top with the roasted broccoli, cauliflower, and chickpeas. Drizzle on a generous amount of dressing. Season with salt and pepper, and any desired spices (I like to add smoked paprika and/or cayenne pepper, too).
  8. If you have leftover dressing, it will keep for up to 5 days in the fridge in a sealed container. The dressing will thicken as it sits (especially when chilled), so you can add more water to thin out as necessary, or simply allow it to come to room temperature before serving. Any leftover grains, chickpeas, and veggies will keep in a sealed container in the fridge for up to a few days. I tend to reheat them in a skillet with some oil over medium heat.

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