Tag Archives: Nutrition

Chilli con carne recipe

Chilli con carne is great for those looking to stay in shape as long as you do keep it low fat (by choosing the right meat and using almost no oil) and have it solo (leave rice for guests or other family members). The combination of meat + beans makes it a great source of protein, peppers and paprika will give your metabolism a boost, its low in sodium, salt and sugar; and, of course, it just tastes amazing.

Chilli con carneIngredients:

  • 500g lean beef mince (5% fat or less). *Can be substituted by turkey mince or any other that contains less fat.
  • 400g tin of red kidney beans, washed and drained.
  • Olive oil or low calorie cooking spray
  • 1 large onion, 2 garlic cloves, 2 fresh bell peppers (green or yellow if available), 1 stick celery, 4 ripe plum tomatoes (or a can of chopped tomatoes if you are feeling lazy, although natural is always best), all finely chopped.
  • 1 tablespoon tomato paste.
  • Meat broth, ground cumin, paprika, cayenne pepper, chilli powder and/or chilli flakes, tabasco sauce, ground black pepper.
  • A pinch of cinnamon.
  • One small bunch fresh coriander

Chilli ingredients

Directions:

*You can make cook chilli using a slow cooker, in which case all you have to do is put all ingredients at once (with the exception of oil, as you don’t need it at all) and let it simmer while mixing it every now and then . It ussually turns pretty good.

Spray a large pot with low calorie cooking spray (or use 1 tsp olive oil) and fry onion, bell peppers, celery and garlic gently over a low heat until softened and golden. Add the minced beef, meat broth and all spices but cinnamon and cook until browned, splitting the bigger meat chunks with a wooden spoon.

An important tip: Use small amounts of “hot” spices such as chilli powder, paprika and cayenne pepper, and only 2 or 3 drops of tabasco; it’s better to start just by giving flavor, will get back to spices at the end of the recipe.

Add the tomatoes, tomato paste, kidney beans and half a cup water, gently stir so beans don´t break in half. Bring to the boil.

Reduce the heat and simmer for 15 minutes. Add the pinch of cinnamon, taste and add more of the “hot” spices if necessary. Leave another 5 minutes.

At this point, your chilli is ready to be enjoyed; nevertheless, the longer you let it simmer, the best it tastes (not to mention the left overs!!). If you want to let it simmer for more than 30 minutes, make sure you put the lid on so it doesn’t completely dry.

Serve topped with chopped fresh coriander.

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Easy Veggie noodles recipe

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! 😀

Ingredients:

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.Veggies

Sauce:

2 tsp olive oil
2 tsp soy sauce
2 tsp Chicken or beef broth
1 tsp coriander, finely chopped
Black pepper
Sriracha Sauce

Directions:

Noodles:

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.

Veggie Noodles 1Vegetables:

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.

Enjoy!

Veggie noodles 2

PICNIC TIME! Healthy Potato salad recipe

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.

Salad Ingredients:
  • 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.
 Dressing ingredients:
  • 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
Directions:

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:
  1. 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.
  2. 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??
  3. 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.
  4. 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!!
  5. 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?

Thanks for reading! Hope you enjoy the picnic! 😀

Tuna salad wraps recipe

I´m sorry I didn’t post this before, have been busier enjoying my food than posting about it…! 😀

Here´s the recipe for tuna salad wraps, from the Forgive me- diet experiment.

Ingredients:

  • Whole-wheat tortilla
  • ¼ of a tuna can (water one, of course!)
  • ¼ of a sliced avocado
  • 3 to 4 slices of tomato
  • Spinach leaves, chopped
  • Lettuce leaves, chopped
  • Lime juice and red wine vinegar
  • * Optional: 1 carrot, shredded; and red onion (I know, I can´t get enough onion!)

Directions:Tuna salad wrap

It´s as simple as possible, just top each tortilla with all ingredients aligning them as it shows in the picture and then squeze lime juice and add a few drops of vinegar on top of your salad. Freshly ground pepper also goes very well with it.  Wrap up and enjoy!

Vegan zuchinni pasta from the “Forgive me diet” experiment

One of the best discoveries of this diet experiment (the mango smoothie continues to be my #1!) was zuchinni pasta. I tried to follow Vegan Angela´s recipe for raw vegan alfredo sauce with zucchini noodles but that ended up been a waste of cashews, hopefully due to a lack of a proper food processor and not because I cant properly follow recipes… O_o

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).
  • Garlic gloves
  • Chilli flakes
  • Tomatoes, cut in half or 1/4 (depending on the size…)
  • Olive oil
  • Pepper

Preparation:

  1. 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”)
  2. Heat olive oil in a frying pan, add garlic, chili flakes and saut for a minute.
  3. Add tomatoes, saut for another minute.
  4. 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!

Bon app tout le monde! 😉

César salad with chicken from the “Forgive me” diet experiment

From the “Forgive me diet experiment”, here goes the recipe for César salad with chicken.

For the dressing*: Make your own! Nothing you buy on a bottle will be as healthy as making your own.

  • plain Greek yogurt
  • olive oil
  • lemon juice
  • 1 clove garlic, pressed
  • salt and pepper

As per the salad, just chop Lettuce (any kind, just choose your favorite) and Spinach. The original César salad ussually have lettuce only; nevertheless, I´ll do 50/50 since spinach has more vitamins than lettuce, it makes you feel full for longer and it adds a bit of crispy… The crispy you are looking for when adding crutons to a salad you can get from fresh spinach. Adding thin slices of red onion makes it even tastier.

For the chicken, you can either grill it or just boil it with sea salt. In any case, don´t forget to cut it on small pieces.

Put all ingredients on a Tupperware and then shake it together. Make sure you use a recipient with a lit, just tossing it will not do the trick. If you don´t have a big recipient with a lit, then make sure you whisk the dressing ingredients together before adding to the salad.

Healthy trick: always shake ingredients for salad on a bowl instead of just tossing it. You will use a smaller amount of dressing when you make sure all ingredients are well combined.

Enjoy! 😀

*I based my dressing recipe on one from Canadianliving.com; but used smaller amounts of yogurt and olive oil and don´t use any cheese.

Mango coconut smoothie from the “Forgive me” diet experiment

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:

Ingredients:

  • 1 mango, discard skin
  • ice
  • coconut milk
  • 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)

This smoothie, I insist, it´s a must try!! 😀

Cheers,

Michelle