Zucchini & Quinoa Cakes

So, sometimes we’re broke or lazy, or tired, hungry and only have a couple of items in the kitchen. What do we do? Get creative!

I put this recipe together with random items that I found in my kitchen. Join me and experiment with me!

I use chicken bouillon for flavor, but if you’re vegetarian, you can substitute for more seasonings and/or herbs to taste.

Enjoy!

Xoxo

Ingredients

Cakes:

– 1/2 zucchini

– 1/4-1/2 cup onion

– 1/2 cup red quinoa

– 1 egg

– grape seed oil

Dressing:

– 2 limes

– grape seed oil

– salt & pepper

– powdered ginger

– cayenne pepper

30-40 minutes. Makes 2 servings

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I’m back! Quinoa, kale and avocado salad recipe

Hello Hotties!!

Sorry I was gone for so long!

Life was hectic and made it hard for me to keep up with HITK. But everything’s back to normal so I’m back in action! And ere’s your first new recipe!

I decided on a new format that makes it easier for me to upload videos much more often, but that means sacrificing the calorie info and different camera angles.

However, here’s a video on how to calculate them yourself if that was something you liked about the show!

And go check out this salad recipe that is filling, healthy and perfect for a hot day!


I hope you all enjoy my current fave!

Quinoa, kale and avocado salad.
Serves: 1.
Prep: 25 mins

Ingredients:

1/4 cup red quinoa
1/2 bunch of Kale (about 5 leaves)
1/4 cucumber
1 roma tomato
2 large leaves of basil
6 baby bella mushrooms
sesame seeds (to taste)
1 tbsp grape seed oil

dressing:

2 limes
1/2 tbsp grape seed oil
1 clove of garlic
cayenne pepper
salt
black pepper
roasted sesame seeds (to taste)
dash of ginger

And check out my “How to calculate calories” video if you want that info.

Xoxo

Lizzy Frost

20 minute balanced meal for two

When you get home from work, the last thing you want to do is prepare an elaborate meal, and if you want to eat healthy, fresh produce and meats are your best way to go, but that means lots of prep and cooking time, right? Not necessarily!

In today’s video my husband Fonzy and I will who you how to throw some fresh ingredients together to make a filling, healthy balanced meal in less than 30 minutes!

 

Vegan Mexican Meal: Enfrijoladas & Nopalitos (cactus leaves)

Today I’m going to show you how you can modify some meals’ ingredients to fit a vegan diet!

Wether it’s for ethical or health reasons or you just want to try having a vegan meal once in a while, there are ways to do it.

A couple of tips:

– Substitute mayo, spreads, cheeses and creams with avocado. It adds a creamy texture with much less saturated fat and more nutritional value. (This is also a good way to cut fat and useless calories from your diet, wether or not you’re trying a vegan lifestyle).

– To make sure you get all the complete proteins you need, always combine grains and legumes. They complement each other to form the complex proteins that meats have in them. For example (like in this recipe) beans and tortillas, whole grain toast and peanut butter (yes, peanuts are legumes, not nuts), rice and beans, etc… Look up grains and legumes and come up with your own combination!

– Some think that just by going vegan or vegetarian, you are automatically healthier… Well, you’re not if you fry everything and add tons of oils to meals or overeat. Fill up mostly on fruits and veggies and limit the fats! That goes for vegans and omnivores alike!

 

INGREDIENTS:

Enfrijoladas:

– 1 can fat free refried beans                                                – 6 tortillas

(or 1 cup home made refried beans w/out oil)             – 1 tbsp oil to brown tortillas

– salt, pepper, cumin and/or other spices                       – water to dilute beans

 

Nopalitos:

– 1 lb cactus leaves, washed and sliced                            – 1/2 onion, chopped medium

– 2 roma tomatoes chopped medium                                – 1 cup chopped cilantro

– 2 cups button mushrooms, sliced                                   – 2 tbsp oil

 

Makes 2 servings.

Prep time 5 mins. Cook time: 15 mins.

 CALORIES:

Meal: 560 cals/ serving

Enfrijoladas: 478 cals/ serving

Nopalitos: 83 cals/ serving

Grilled salmon & veggie sandwich with sweet potato fries

Just because a meal is healthy, it doesn’t mean it has to be bland, unsatisfying or a salad. If you like sandwiches and burgers with fries, here’s a tasty, super healthy alternative to try!

A good start is to substitute burger buns or other white breads with something that is lower in carbs and higher in fiber. I recommend Multi-grain sandwich rounds. They are thin, so they have less carbs, and since they are multi grain, they pack a good amount of fiber.

Another great substitution is sweet potato instead of regular old russet potatoes. There’s nothing wrong with Russet, Sweet potato simply has more nutrients, like beta carotene and fiber. If you also bake your fries instead of frying them, then you have a super healthy side for your sandwich. Check out the recipe and video and give it a go!

INGREDIENTS:

Sandwich:
– 2 4oz salmon fillets
– 1/2 zucchini – 2 multi grain sandwich rounds
– 1/2 yellow squash – sea salt
– 1 avocado – pepper
– 1/4 red bell pepper, sliced – 1 1/2 tbsp oil (olive, safflower)
– 1/8 onion, sliced – dash of chick bouillon

Sweet potato fries:
– 1 large sweet potato – 2 garlic cloves, finely chopped
– 2 tbsp oil – salt & pepper
– cayenne pepper

Makes 2 sandwiches with fries.
Prep time 5 mins. Cook time: 20 mins.

CALORIES:

Sandwich: 492 calls
Fries: 201 cals/ serving

Meal: 693 calls.

Compare to original six dollar burger & medium fries: 1340 calories! Not to mention way less fat and more nutrients.