Work Foods – Chickpea Salad

I have been looking for higher protein low calorie food to take to work for lunch as work tends to be one of my bad eating areas (I can do so well at home but at work in front of a computer all day I seem to be always hungry).

This fresh salad has all of the great veggies that are delicious plus some great protein to keep me more full throughout the day. And its meatless to boot!

This recipe is definitely easy to reduce if needed, which I plan on doing this weekend (I am not sure i can eat it every day!)

Here are the ingredients for a six serving lunch:

1  19oz can of chickpeas (drained)

1/4 of a cup of sliced red onion

2 cups of grape tomoatoes

2 cups of diced cucumber

3/4 cup of a bell pepper – I love red and orange, but green is totally fine as well 🙂

1 avocado

Lemon juice (to keep avocado fresh)

For the dressing:

1/4 cup of olive oil

2 tablespoons of red wine vinegar

Directions:

Place chickpeas, onions, tomatoes, diced cucumbers and peppers into a bowl.

Cut avocado into cubes and squeeze lemon juice over it to keep from turning.

Refrigerate, and enjoy whenever.

 

Nutrition information: 240 calories per serving (this is an estimate and will vary based on brands of ingredients used)

Easy Sheet-Pan Beef Fajitas

Prep 15 min

Total Time 40 min

Servings 4

These oven-baked sheet-pan beef fajitas are a quick and easy compared to the classic version. The sliced beef, onions and peppers are seasoned and roasted together making this a great weeknight dinner with minimal cleanup.

Ingredients

2 cups sliced onion (1/4-inch slices)

1 medium red or yellow bell pepper (cut into 1/4-inch strips)

2 tablespoons vegetable oil

1 package (1 oz) Old El Paso™ taco seasoning mix

1 lb boneless sirloin steak (Cut into thin 1/4-inch strips)

8 (6-inch) Old El Paso™ flour tortillas

Optional:

Sour cream

Old El Paso™ Thick ‘n Chunky salsa

Chopped fresh cilantro, if desired

Lime wedges

Steps

Heat oven to 400°F. Spray 18×13-inch lipped sheet pan with cooking spray. Add the sliced onion and bell pepper. Add 1 tablespoon of the oil and 2 tablespoons of the taco seasoning mix and mix to coat. Complete by spreading mixture evenly in pan. Bake 15 minutes; stir.

Place steak into small bowl. Add to bowl remaining 1 tablespoon oil and remaining seasoning mix until combined and coated. Place on pan with vegetables. Bake 7 to 9 minutes longer or until beef is no longer pink and vegetables are tender.

Heat tortillas as directed on package. Using tongs, transfer steak mixture to serving platter or, if serving on sheet pan, carefully drain excess liquid from pan before serving.

Spoon steak and veggies onto each tortilla. Serve with remaining ingredients. Enjoy!

Quick Beef and Broccoli Stir-Fry

Who loves making something healthy and fast after a long day?  In less than 20 minutes, you’ll be eating a healthy meal all in 2 pots. Clean up is a breeze with this meal.

beef2
Makes: 4 servings
Ready in: 20 minutes

INGREDIENTS
1 tablespoon coconut oil, divided into ½ and ½
1 pound boneless round flank steak, cut into thin 3-inch long strips
2 garlic cloves, minced
1 head of broccoli, florets only chopped
1 medium yellow onion sliced
Brown rice cooked

SAUCE INGREDIENTS
1/3 cup low-sodium soy sauce
1/3 cup water
1 tablespoon maple syrup
1 teaspoon fresh ginger, finely minced

DIRECTIONS
1. In a large skillet, heat 1/2 tablespoon olive oil over medium heat. Add steak and sauté for 3-5 minutes until no longer pink. Take out of skillet.

  1. In the same pan, add garlic, broccoli, and onion, and the remaining oil, and continue to cook for 3-5 minutes.
  2. Add the beef back into the pan.
  3. In separate bowl, whisk all the ingredients for the sauce and pour into pan. Cook for 2-3 minutes or until everything is fully combined and the mixture is warm.
  4. Serve hot over brown rice.

Dark Chocolate Avocado Truffles

Makes 12

OMG these are so good! I made them over the last week.

This recipe calls for just a handful of ingredients, they are quick and easy to prepare, and taste amazing!

While most recipes rely on heavy cream or butter, these truffles get their creaminess from a ripe avocado. If you don’t care for the flavor of avocado, don’t worry– all you’ll taste is the chocolate! Depending on your sweet tooth and dietary needs, this recipe is completely adaptable to your tastes. I used NESTLÉ dark chocolate chips, which creates a very dark, bittersweet truffle, but if you’d prefer something a little sweeter, you can always use semi-sweet chocolate chips, instead. You can even make them sugar-free by using unsweetened baking chocolate, and adding stevia to taste.

Ingredients:

  • 6 oz. dark chocolate
  • ⅓ cup mashed avocado (about 1 small avocado)
  • ½ teaspoon vanilla extract
  • pinch of salt
  • 2 tablespoons cocoa powder, for rolling (optional)

Directions:

Combine the chocolate, vanilla extract and pinch of salt over a double boiler, and melt until completely smooth. Mash the avocado with a fork until smooth, then stir it into the melted chocolate mixture until smooth and thickened. Place in the fridge to set for 20 to 30 minutes, or until slightly firm to the touch.

Once the mixture has been chilled and is slightly firm, use a tablespoon to scoop the chocolate and roll between the palms of your hand to create a ball. Just an FYI that this can get messy! Set on parchment paper.

SONY DSC
 photo courtesy of detoxinista.com

Place the 2 tablespoons of cocoa powder in small bowl, and roll each truffle into the cocoa to coat.

truffles
photo courtesy of detoxinista.com 

 

Serve at room temperature, but store in the fridge for a lasting shelf life.

Mini Greek Pizza Muffins

  • Makes: 6 servings (4 muffins per serving)
  • Prep: 30 mins   Start to Finish: 50 mins

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2/3 cup finely chopped onion
  • 2/3 cup finely chopped red bell pepper
  • 1/3 cup whole-wheat pastry flour
  • 1/3 cup all-purpose flour
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried
  • 1 teaspoon sugar
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/3 cup low-fat milk
  • 1/3 cup crumbled feta cheese
  • 1 large egg, well beaten
  • 2 tablespoons tomato paste
  • 2 tablespoons chopped kalamata olives

Directions

  1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cooking until the onion is tender, about 5-7 minutes. Transfer to a large bowl and let cool for 10 minutes.
  2. Meanwhile, preheat oven to 400 degrees F. Coat a mini-muffin pan with cooking spray.
  3. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl.
  4. Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.
  5. Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.
  6. MAKE AHEAD TIP: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350 degrees F.
  7. Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.

Nutrition Information

Servings Per Recipe: 6
PER SERVING: 39 cal., 2 g total fat (1 g sat. fat), 11 mg chol., 106 mg sodium, 4 g carb. 1 g pro.

Betty Rocker – More than just Recipes!

Have you heard of Betty Rocker? If not you may want to check her out, not only does she have awesome recipes for getting lean and sculpted, she also is an avid fitness coach, with workout plans and more! check out the Betty Rocker site today and look below for day one of the Making Fat Cry Challenge that she has.

 

You can get all 30 days by registering for emails from Betty Rocker and work out with her on a daily basis. Go you!

Parmesan garlic potatoes

Prep time: 10 mins
Cook time: 30 mins
 Serves: 6
These potatoes have such a great Parmesan garlic flavor and will be the perfect side to any meal!
Ingredients
  • 2 pounds red potatoes, cut into 1 inch pieces
  • 2 Tablespoons olive oil
  • ½ cup grated Parmesan cheese
  • 3 garlic cloves, minced
  • ½ teaspoon oregano
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
Instructions
  1. Preheat oven to 400 degrees. Spray a baking sheet with non stick cooking spray.
  2. In a large bowl add the olive oil, Parmesan cheese, garlic, and oregano. Toss with the potatoes until coated and lay in a single layer on your baking sheet. Salt and pepper to taste.
  3. Roast for 30-35 minutes or until golden brown and crisp.

Mexican Salad with Guacamole

Turn your favorite dip into a healthy and hearty salad.

 

PREP TIME: 0:10
LEVEL: EASY
SERVES: 4-6

INGREDIENTS

  • 1/4 c. extra-virgin olive oil
  • Juice of 1 lime
  • 1/4 tsp. cumin
  • salt
  • Ground black pepper
  • 1 pint cherry tomatoes, halved or quartered
  • 1/2 c. black beans, drained and rinsed well
  • 1/2 c. corn
  • 1/2 medium red onion, finely chopped
  • 1 jalapeno, minced (optional)
  • 2 ripe avocados, cubed
  • 2 tbsp. cilantro, chopped

guacsalad2

DIRECTIONS

  1. Make dressing in small bowl: Whisk together olive oil, lime juice, and cumin. Season with salt and pepper. Set aside.
  2. In a large bowl, combine remaining ingredients. Toss with dressing until well combined.

Watermelon Feta Salad

Ingredients:

  • 1/4 cups sliced red onions
  • 4 cups cubed watermelon
  • 1 cup cubed cucumber
  • 1/2 cup crumbled feta cheese
  • 2 teaspoons lime juice
  • Cilantro, salt, and pepper to taste

Instructions:

  1. Marinate sliced red onions in lime juice while you assemble the rest of the salad.
  2. Mix cubed watermelon and cubed cucumber.
  3. Toss in the marinated red onions and a crumbled feta cheese.
  4. Top with fresh chopped cilantro, salt, and pepper.

A Little Advice And Information On Nutrition And Your Health

Proper nutrition is essential for a high quality of life and an overall sense of well being. Many Americans, however, struggle with knowing what foods are healthy to eat, and what foods are best consumed in very small doses, and so levels of obesity and weight-related disorders and diseases continue to rise.

Hard boiled eggs are a healthy and easily portable protein source. Boil a bunch and keep them in your fridge to take with you when on the go, or packing a lunch. They are economical and is a quick fix for when you are hungry. Protein keeps us feeling full and energetic.

To help you make the best nutritional choices, always read the labels before buying pre-packaged foods. These labels clearly lay out the positives and negatives of the item you’re about to eat, including such important factors as calorie content, saturated fats, sodium, and vitamins. The ingredients can also be helpful if there’s a specific food item you need to avoid.

Healthy Foods

Smoothies are a great diet drink that can also act as a meal or desert. All you need to make it is a blender, along with any ingredients necessary for the smoothie of your choice. Fresh fruit, yogurt, and milk are the main ingredients and all of those are exceptionally healthy foods.

Healthy Recipes Your Way!

Write down and collect healthy recipes. Cook books are expensive and seldom have all recipes that you love. Make your own instead. Buy a pack of index cards and use them to copy down any healthy recipes you try and enjoy. Print and keep in a binder. Or make a word doc, or build a website to house them all. Replace all those high calorie, unhealthy recipes you had been saving with the new ones.

It can be difficult, if not downright impossible, to fully enjoy life on a daily basis if your overall nutrition leaves much to be desired. Improving your nutrition, however, need not take days – by implementing the tips and suggestions listed, you can begin to feel the benefits virtually overnight!