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.

 

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Quick & easy thin crust pizza

INGREDIENTS

Crust:

– 2 cups whole grain flour – 1 tbsp baking powder
– 1 egg – 1/2 tbsp salt
– 2 tbsp oil – 1 tbsp yeast
– 3/4 cup warm water – herbs / spices to taste

Sauce:

– 2 8oz. cans tomato sauce – 2 tbsp oil
– 1 tbsp flour – 1 tbsp oregano
– salt & pepper to taste

Toppings:

– 3 oz cheese
– Any veggies and/or lean meats you want

Prep time: 30 mins. Bake time 20 mins.
Makes 2 medium thin crust pizzas / 1 extra large one.

CALORIES:

Crust + sauce = 96 cals/ serving
Crust +sauce+cheese= 117 cals/serving

This exact recipe:
veggie slice: 126 cals/serving
tuna slice: 148 cals/serving

 

Berry Mousse Recipe

A sweet, non-fat recipe for a delicious dessert.

Ingredients:
– 2 cups strawberries
– 1 cup raspberries
– 4 egg whites
– 1 can fat free condensed milk

Tools:
– whisk or hand mixer
– blender

Serves: 6 – 8

Prep time: apron. 10 mins

Keep in freezer for:

As cream dessert: 30 mins
Ice cream: at least 1 hour (2hrs if one large container)

CALORIES: 126 cals/serving

VEGGIE SUBSTITUTES: If you wan to make this vegan, just substitute the condensed milk for coconut cream and skip the eggwhites. It’ll be more of a sorbet, but still vey yummy! The substitute for egg whites is full of starches and baking soda and other things that have no place in a healthy dessert. If you do substitute for coconut cream, it won’t be fat free anymore. It comes up to about 2.6 grs of fat/ serving -not too much at all- but it is the most saturated kind of fat, so don’t have it too often!