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healthy main course

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healthy main course

Post by Alina on 6th November 2014, 9:55 am


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Re: healthy main course

Post by LuisaBradusca on 7th November 2014, 9:32 am

Looks delicious! bounce

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Re: healthy main course

Post by Alina on 27th November 2014, 7:50 am

Broccoli with cashew sauce

Ingredients:

- broccoli
- cashew
- water
- condiments
- optional: east flakes (gives it a cheese kind of taste)

Directions:

- you boil or steam broccoli


- in the food processor, add 1 cup of cashew and 1.5 cup of water and your condiments. Process it for 10-15 min. The result is very thin.


- put your sauce into a pan and heat it until it becomes thick


The result looks like this:


Last edited by Alina on 27th November 2014, 10:18 am; edited 1 time in total

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Re: healthy main course

Post by LuisaBradusca on 27th November 2014, 10:12 am

Looks so beautiful and tasty Very Happy
Yummy!!!

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Re: healthy main course

Post by Alina on 27th November 2014, 10:19 am

flower! you should try it

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Re: healthy main course

Post by Alina on 12th December 2014, 11:09 am

Grilled Zucchini with Feta and Pesto



Ingredients

   4 small zucchini (about 1 1/4 pounds), ends trimmed and sliced in half lengthwise
   1 tablespoon pesto
   2 tablespoons crumbled feta



Tips

To prepare the recipe to reflect the photo, spread the pesto on the sliced, grilled zucchini, sprinkle on the feta and roll up.

Directions
Prepare a gas or charcoal grill to moderate heat.
Spray the zucchini with non-stick cooking spray. Place on grill cut side down, and grill for 4-5 minutes. Flip over, then spread on the pesto and cheese. Cook another 3-4 minutes, until cheese is starting to melt and pesto is warmed.



**Two servings of vegetables per portion! **
Calories: 61.0

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Re: healthy main course

Post by Alina on 12th December 2014, 11:15 am

Easy Zucchini Parmesan



Ingredients

1 cup sliced zucchini
1 tablespoon shredded Parmesan cheese
10 squirts butter spray

Directions
Line a cookie sheet with aluminum foil, then coat with some cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter spray. Sprinkle on the parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it's warm!

Make a larger batch for a delicious and healthy side dish for any meal! Your family will love it!

Calories: 51.6

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Re: healthy main course

Post by Alina on 12th December 2014, 11:19 am

Coach Nicole's Mini Vegetable Frittatas



Ingredients

5 eggs
2 Tbsp low-fat milk
1 cup diced tomato
2 oz. goat cheese, crumbled
2 cups chopped broccoli, fresh (or frozen and thawed)
salt and pepper to taste


Directions
Mix eggs and milk in a bowl. Add crumbled goat cheese and chopped vegetables. Season with salt and pepper.
Spoon mixture into muffin tins coated with cooking spray.
Baked at 350 degrees for about 15 minutes or until "set" and golden on top.

You can refrigerate and reheat these in the microwave for a quick breakfast or snack. Microwave on high for approximately 30 seconds. Serve warm.

Makes 9 "mini" frittatas.

Number of Servings: 9
Calories: 71.3

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Re: healthy main course

Post by Alina on 12th December 2014, 11:58 am

Black Bean Hummus



Ingredients

3 cups cooked black beans (about 2 cans, drained and rinsed)
1 small onion, diced
1/2 green pepper, diced
3 cloves garlic, minced
2 T ground cumin
1 1/2 t olive oil
2 T chopped fresh cilantro
1/4 c vegetable broth


Tips

I spread this on bread or tortillas with vegetables for a quick sandwich, I dip carrots and celery into it, and I eat it with tortilla chips for a snack.

Directions
Drain and rinse black beans if using canned.
Place olive oil in skillet set over medium-high heat. Add onions, peppers, and garlic and saute about three minutes, until vegetables are fragrant and starting to brown slightly. Add cumin, stir well, reduce heat to medium and cook another two minutes.
Place beans in food processor and pulse several times. Add vegetable mixture and pulse a few more times. Add vegetable broth in small batches to thin the dip to the desired consistency. Garnish with chopped cilantro. Serve immediately or store in refrigerator for up to 10 days.

Makes 16 1/4-cup servings!
Calories: 32.9

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Re: healthy main course

Post by Alina on 14th April 2015, 8:08 am

Paleo Herb Crackers



2 cups almond flour

1/2 teaspoon sea salt

2 tablespoon favrite herbs of choice (I used a blend of pizza seasoning and rosemary)

2 tablespoons water

1 egg white

1 tablespoon olive oil

1/4 teaspoon coconut oil

Instructions:

Preheat oven to 350.

Combine almond flour, salt, and spices in a medium mixing bowl. In a small bowl, whisk together the water, egg white, olive oil, and coconut oil (melted). Pour wet ingredients into dry and stir until stiff dough forms and all dry ingredients are wet. This may take a lot of stir to accomplish this. You can also place everything in the food processor and process until the batter forms into a dough ball. If it doesn’t add a little more water or olive oil to the batter and process again.

NOTE: If you go the stir method and the dough it still not coming together add a little more water or olive oil until it does form a dough. You don’t want it to be overly wet though or it will need more time in the oven.

Place dough between 2 sheets of parchment paper and roll out to an even thickness of about 1/8 of an inch. Transfer parchment to a baking sheet pan and remove the top piece of parchment. Using a pizza cutter trim off uneven edges of dough, then cut the sheet of dough into cracker size pieces/squares.

Bake for 10 minutes. Turn off oven and let crackers sit inside oven for an additional 10 minutes, until golden.

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Re: healthy main course

Post by Alina on 14th April 2015, 12:50 pm

Oven Roasted Chickpeas



Serves
3
Ingredients

1 1/2 cups cooked chickpeas (may be from 15 oz. can)
2 tbsp olive oil
1/2 tsp cumin
1/2 tsp garlic powder
1/2 tsp sea salt

Preparation

Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.
Mix all ingredients together in a large bowl until the chickpeas are evenly coated with the flavorings.
Spread evenly onto the prepared baking sheet, and roast 35-40 minutes, until crisp and golden, tossing a few times during baking to prevent uneven browning. Allow to sit and cool a bit before eating, if you can wait!


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Re: healthy main course

Post by Alina on 14th April 2015, 12:51 pm


Chickpea Balls




Ingredients

1 cup chickpeas
2 tablespoons tahini
1/2 teaspoon salt
1/3 cup dried melon
1/3 cup pumpkin seeds, optional

Preparation

Soak the chickpeas overnight with 3 cups of water.
Bring them to a boil, reduce the temperature and keep boiling for 1 hour or until soft.
Peel the chickpeas, totally optional.
Blend the chickpeas using the S knife, then add the tahini and blend again until nice and smooth.
Add the salt and the dried melon and blend to incorporate well.
Make small balls with your hands and line them on a parchment paper.
Blend the pumpkin seeds into a powder and cover half of the balls.
Bake for 10-15 minutes, until crispy on the outside.
Serve with a salad, a falafel or just as it is.


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Re: healthy main course

Post by Alina on 16th April 2015, 11:18 am

Easy Cheesy Broccoli and Brown Rice Bake




Serves
3
Ingredients

One large head broccoli, chopped into small florets
3 1/2 cups cooked brown rice
1 cup unsweetened almond milk (and an optional additional 1/4 cup)
1/3 cup nutritional yeast
1 teaspoon prepared yellow mustard
1/2 teaspoon salt
1/2 teaspoon garlic powder or granules
1/2 teaspoon paprika
A few shakes or twists black pepper
1-2 tablespoons vegan butter (optional)

Preparation

Preheat the oven to 400˚.
Prepare a small* casserole or baking dish by spraying it with oil. Add the brown rice and broccoli florets directly to the dish and stir to combine.
In a small bowl, combine 1 cup of the almond milk, nutritional yeast, mustard, salt, garlic powder, paprika, and pepper and whisk until combined. Pour about 3/4 of the sauce over the rice and broccoli mixture, reserving about 1/4. Stir gently so that the mixture is coated. Cover the dish with foil and bake for 30 minutes.
After 30 minutes, remove the dish from the oven, uncover, and stir. Dot with the Earth Balance. If the casserole is looking dry, add the additional 1/4 cup almond milk. Return to oven (uncovered), and bake for another 10 minutes, then remove from oven and pour the remaining sauce over the top. Eat!


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Re: healthy main course

Post by Alina on 12th May 2015, 2:44 pm

Quinoa Almond Herbed Bread Sticks




Calories
92
Serves
12
Cook Time
30
Ingredients

1 cup quinoa (cooked & cooled)
¼ cup flaxseed meal
¾ cup water
1 cup almond flour
1 tsp garlic (chopped)
1 tsp Italian seasoning
2 tsp mixed herbs
½ tsp crushed pepper
½ tsp salt
1 ½ tsp baking powder
½ tbsp. maple syrup
½ tbsp. olive oil

Preparation

Preheat oven at 400 degree Fahrenheit. Prepare a cookie sheet with a liner and grease it well.
Grind the cooked quinoa just up to it starts to form lumps.
Soak flaxseed meal in the water for 10 minutes.
In a mixing bowl combine all the dry ingredients.
Now pour all the liquid ingredients into the dry ingredients and mix vigorously. Make sure there are no lumps. I prefer using my hands to make sure there are no lumps.
Spoon the batter onto the prepared cookie sheet and spread it into a rectangular/oblong shape with your hands gently without breaking the batter.
Put the sheet on the middle rack of the oven and bake for 30 minutes or until the tester comes out clean and the sides starts browning.
Take it out of the oven and let it cool completely or else it will break. Now cut into desired shape.
Drizzle some olive oil and serve with marinara sauce/cheese dip. Can be toasted for crisper version and if desired sprinkle some shredded mozzarella cheese and then toast it.

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Re: healthy main course

Post by Alina on 19th May 2015, 1:53 pm

Cheezy BeanBalls [Vegan]



Ingredients

1 15 oz. can chickpeas, drained and rinsed
1/2 small onion, diced
2 Tbsp. extra virgin olive oil
2 cl. garlic
1 flax egg
1/4 c. diced parsley
1 tsp. oregano
1 tsp. rosemary
1/4 c. panko
2 big Tbsp nutritional yeast
pinch of cayenne
salt and pepper to taste

Preparation

Heat oven to 375F and line a baking sheet with foil. Spray with a non stick spray. Set aside.
Take the chickpeas and add to a food processor. Process until a thick mash is formed. Scrape down sides as necessary and leave a few chunks. (we arent makin’ hummus here!)
Scoop the processed chickpeas into a bowl and add the rest of the ingredients. Mix to combine. I found using my hands to mash together is the best way.
Heat a large skillet over medium heat and add oil. When pan is hot add in beanballs and saute for 2-3 minutes on each side. You want to get a nice crisp on the outside.
Once ready transfer the balls to baking sheet and bake in the oven for 10-15 minutes.
Enjoy.


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Re: healthy main course

Post by Alina on 29th July 2015, 3:09 pm

Simple Quinoa and Vegetables



Ingredients

1 c quinoa, rinsed
2 c water
4 medium carrots, chopped
1 zucchini, chopped
8 spears fresh asparagus, chopped
1 T rice wine vinegar
2 T olive oil
1 t fresh thyme, leaves removed from stem
black pepper to taste


Directions
Place water in a small covered saucepan. Bring to a boil. Add quinoa and stir. Reduce heat to a simmer and replace lid. Simmer for 11-12 minutes, or until water is absorbed.
Steam the vegetables for 3-4 minutes, either in the microwave or in a small covered pot with 1/2 inch water.

Meanwhile, prepare the vinaigrette. Place the vinegar and thyme in a small bowl, then whisk in the oil. Once the quinoa is cooked, fluff it with a fork.
Place 3/4 cup of quinoa on each plate. Arrange a quarter of the vegetables over the quinoa and top with about 2 teaspoons of the vinaigrette.

EDITOR'S NOTE: Because quinoa is a seed, it contains more fat and calories than a similar volume of rice or another grain.

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Re: healthy main course

Post by Alina on 29th July 2015, 3:14 pm

Quinoa Burgers



Ingredients

2 cloves garlic, minced
1/2 cup pine nuts or pumpkin seeds
1/2 cup fresh cilantro
1/2 cup raw, diced onion
1 cup cooked black beans
1 tsp salt
3 cups cooked quinoa (1 cup dry)
1/2 cup diced sweet red pepper
Bread crumbs or rice flour (if gluten free)
2 Tbs. olive oil


Directions
Cook onions if desired. Combine everything except quinoa and bread crumbs/rice flour in food processor or blender. Mix blended mixture and quinoa together. Divide into 6 "burgers", roll in bread crumbs or flour to make a "crust". Pan fry in olive oil until browned. Adapted from Ancient Harvest Quinoa Recipe folder. If desired, replace cilantro with fresh oregano and add 1 Tbs chili powder and 1 tsp cumin powder.

Number of Servings: 6

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Re: healthy main course

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