The magic of this recipe is not only that´s easy; but the fact that you can basically use any veggies left over in your fridge and have a healthy delicious meal in 15 minutes.
You will need a wok and full 15 min to babysit the veggies. Other than that: we are ready to go! 😀
100 gms of Mie noodles per person (or, for this instance, your favorite ones)
1 tsp Ginger, finely chopped
2-3 garlic gloves, finely chopped
Half a bell pepper, julienned.
Half a big onion, thin sliced.
1 medium carrot, julienned.
3 mushrooms, julienned.
¼ cup bean sprouts.
¼ cup broccoli, in small pieces.
* You can also add other veggies you have, cabbage and spring onions go awesome with it.
First, heat enough water on a pan with a bit of salt; bring to boil. Work on the veggies while you prepare the noodles following the directions on the package, usually takes 3 minutes or less. Drain and rinse with cold tap water. Set aside.
Heat oil on wok and add ginger and garlic, stir fry on medium heat for some seconds.
Increase heat to high and add all vegetables but coriander, continue to toss and stir fry until vegetables are almost done (careful not to overcook, veggies should be crunchy!).
Add soy sauce, broth, pepper and coriander, stir and then add the noodles.
Keep on tossing and stirring until vegetables are well mixed with noodles. Turn heat off.
Taste it and add more soy sauce or pepper if required. As soy sauce is a bit salty, I didn’t include any salt on the recipe; add some if needed.
To make them a bit spicy, you can add 3-4 drops of sriracha sauce after serving.
Picnic time has arrived and I couldn’t stop myself from bringing a nice potato salad to the park last weekend. Basically, I made a few adjustments here and there and Voilà! We have a healthier potato salad that tastes as good as the one your grandma makes. 😀
I´m gonna go straight into the recipe and explain the reasons for choosing one ingredient or another at the end of this post.
3 white potatoes, with the skin.
1 large orange/sweet potato, skinned (it´s not yam! Make sure you read the label)
4 carrots, skinned
½ a cup of cauliflower (or 2 “pieces” smaller than your hand…)
2 large eggs, boiled.
2 tablespoons Natural yogurt
1 tablespoon Light mayonnaise
1 teaspoon Light mustard
1 tablespoon Red onion, chopped (the smaller the pieces the best)
Salt and pepper to taste
Cut all vegetables on small squares. Place potatoes on bottom of a big pot, followed by carrots and end up with cauliflower. Add water and let cook at high temperature.
On the meanwhile, boil the 2 eggs.
Once the potatoes are done, drain all vegetables and let them cool. Usually, at this point the cauliflower should be super tender or even reduced to very tiny pieces adhering to the rest of the vegetables: don´t panic, this is exactly what we need.
Peel the 2 boiled eggs, cut in the middle and gently remove and dispose of one of the yolks. Cut both in little squares.
Once vegetables are cool, put on a salad bowl, add all dressing ingredients and combine using a spoon. As the dressing ingredients combine, you will note the cauliflower “disappearing” and melting along, which is a good thing… All guests will end up saying “can´t believe this is healthy” 😀
So, why is this recipe supposed to be healthier than a regular potato salad:
Potato with skin: Potato skins are a rich source of iron; if you eat potatoes without the skin you will not lose ALL the vitamins; but yes, very important quantities of vitamins do lay there.
Sweet potato vs. White potato: There´s been a long debate over which one is better and the truth is all kinds of potato are very similar (white, sweet, purple…). They all are healthy carbohydrates, and, in general, they are roughly similar in their vitamin and mineral content. Nevertheless, orange sweet potatoes are vitamin A superstars. Plus, we all know the more colors we have on a plate the healthier it is so: why not??
Adding cauliflower: Cauliflower, the same as broccoli, arugula and cabbage, makes part of the cruciferous vegetables family. This vegetable family is well known for its low calorie content PLUS it has the highest content of vitamin A carotenoids, vitamin C, folic acid, and fiber.
Using only 1 egg yolk: Egg yolks contain most of the calories of the egg, and all of its fat and cholesterol. I know, I know… If you remove the egg yolk, you will cutting all of the Vitamin A, B12 and D of the egg; but that´s why we want to use that sweet potato and cauliflower!!
Last but not least: We are using light mayonnaise and light mustard, plus, substituting the enormous amount of mayo you will usually have in potato salad for natural yogurt. Just in case: Mayonnaise is made by blending an egg with a bunch of oil… I guess I don´t have to explain myself further here?
Since I already had the zucchinni pasta made (which takes ages but God-its-so-good-all-that-time-is-worth-it) I decided to have a modified version of Vegangela zuchinni pasta using what I had available and hoped for the best. And it worked!! 😀
Here are the main ingredients:
Zuchinni (1 big zuchinni per person shall be enough).
Tomatoes, cut in half or 1/4 (depending on the size…)
Use a fruit peeler to prepare the zucchini pasta (yes, just peel the skin off, discard and then keep on peeling and peeling in order to make the “pasta”)
Heat olive oil in a frying pan, add garlic, chili flakes and saut for a minute.
Add tomatoes, saut for another minute.
Add the zuchinni, a bit of pepper (to taste) and saut all together for another minute.
I promess it´s all worth it!! This is the best no-carbohidrates pasta I have ever had, and I think it might even taste better!
As promised, Im now posting the recipes from day 1 of the “Forgive me” diet experiment.
Breakfast: Mango coconut smoothie.
This is by far one of the best ways I have started a day ever!!! Inspired by Dr. Ozz Mango Peach Lassi and due to the high prices on nectarines in Switzerland (not to mention they didn´t look sweet anyways), I came up with this smoothie:
1 mango, discard skin
Ginger (use a lot, otherwise the smoothie will be too sweet due to the coconut milk)
a bit of pineapple if you have it
Directions: Blend until creamy.
*Dr. Ozz recipe included protein shakes which goes against my “clean eating” diet. His recipe was great inspiration though. (http://www.doctoroz.com/recipes)
I know nothing about diets. I studied nutrition as part of my programme as a fitness professional; but not dieting. The last diet I got into was called the “Anuska´s diet”, I was 9 years old and overweight. I remember been sick on my stomach from eating nothing but onion and water soup for 2 days.
I don´t ever recommend people getting into fast diets that just make you lose weight in order to put it back on a week after; nevertheless, some diets do have a bright side and that´s that they teach you how to eat correctly. After my partner and I spend a weekend in Dublin having burgers, Irish breakfast and, of course, a pint of Guinness; we agreed to go on a strict 3 days healthy diet (as strict as we could! We do enjoy coffee every morning!).
As any human our times will do, first thing I wanted to do was googling for that perfect healthy diet; but, at least from a personal point of view, there´s no such a thing. Detox diets won´t work because your body is smart enough to detox itself. An express diet won´t work either because we weren´t looking for losing a kilo in 3 days just to put it back in 2. So, what should I google for?? And that´s when it hit me: The “forgive me” diet! That´s what we needed, a tailor made 3 days “forgive me body ´cus I have sinned” diet. Not to detox, not to lose weight not a diet per se but an eating regime to let the body know we are sorry for all that unhealthy ingestions while eating out for days.
With a bit of thought and time for research I came out with the perfect diet for ourselves, a mix of clean eating, vegetarian raw recipes and a bit of self-indulgence (only the bit we couldn´t let go). By following these rules you can make yourself your own tailor suited regime:
1. Don´t starve! Just eat lots of the right stuff if you have to, but do not starve.
2. Vegetables and fruits are basically “free tokens” you can use any time during the day. Although if you follow rule #1, you won´t need to have anything between meals.
3. Eat 5 times a day.
4. Drink looots of water.
5. Replace your usual drinks (coffee, black teas, bubbly water) with green tea or cold water with lemon.
6. Have no red meat.
7. Reduce dairy products and carbohydrates to the minimum.
8. Have minimum amounts of sea salt and no sugar.
9. Have no alcoholic beverages and reduce coffee to one a day or none.
10. Sleep at least 8 hours a night.
11. MOST OF ALL: Use as many “natural” products as possible. Vegetables, fruits, whole grains, unprocessed raw food. If you have to cook something, try grilling it or sauté it on a non-sticking pan with no oil.
Shopping list tips:
1. Look for recipes that use the same ingredients so you have no waste at the end, especially if you are going to buy in big packs/quantities.
2. Buy lots of red onion and lemon; it makes every salad taste better. Bell pepper might also do the trick.
3. Mix raw spinach leaves with your lettuce; it makes salads crunchier, makes you feel fuller, it doesn’t mess with the taste and has far more vitamins than having just lettuce.
4. Get whatever fruits are cheaper depending on the season, having bananas instead of apples might give you more sugar but that´s ok… the goal is just to eat healthy.
At the end, I came up with this:
Breakfast: Mango coconut smoothie.
Snack: Strawberries and plain yogurt.
Lunch: Green salad with grilled chicken.
Snack: A handful of carrot sticks and a mandarine.
Dinner: Grilled turkey, brown rice and broccoli.
Breakfast: Banana strawberry smoothie.
Snack: 1 whole-grain bread slice with cheddar cheese.
Lunch: Lettuce and spinach salad with salmon and chickpeas.