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!

 

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Summer grilling ideas: stuffed jalapeños, pizza, fish & veggies

Ah, summer… A time for pool parties, vacations and grilling!!

Not only is grilling fun to enjoy with friends and family, it’s also one of the healthiest ways of preparing food! Fat drains off, and you rarely add any oils to grilled foods. Just clean fresh vegetables and proteins. And the best part is, you can make appetizers, snacks and entrees on the grill.

My husband and I love grilling even if it’s only for the two of us, so here are some ideas for your summer cookouts!

STUFFED JALAPEÑOS:

– 4 Jalapeños                      – 2 cans of tuna

– 2 oz cheddar cheese       – onion

– salt & pepper

Makes 8 pieces.

Prep time 5 mins. Grilling time: 10 mins.

PIZZA:

– pizza dough & sauce (see HITK 03)

– any veggies you want

– cheese

Prep time: 10-15mins.  Grilling time: 5-7mins.

GRILLED SWAI & VEGGIES:

– white fish fillets (swai, tilapia, cod, whiting, etc…)

– any veggies

– onion & garlic

– salt & pepper

Prep time: 5 mins.  Grilling time: 10 mins.

Frozen chocolate covered banana bites

Summer’s here!

And there are no better treats than the frozen kind for this season. Unfortunately, ice cream is a total saboteur of your hard earned summer body. So here’s a healthier alternative!

Frozen banana bites covered in chocolate and nuts! They have less fat and more nutrients than ice cream bites, not to mention they are much, much cheaper.

Enjoy!

 

INGREDIENTS:

– 4 bananas

– 2 large hershey’s dark chocolate tablets

– 1/2 cup chopped peanuts & pecans (or nuts of your choice)

 

Makes about 30 pieces. (23 oz)

Prep time 15-20 mins. Freeze time: 4 hrs minimum.

 

CALORIES: 44 cals/piece

 

Comparison to store bought ice cream bites (4oz container):

Banana bites (4 oz):                        Ice cream bites:

cals: 228                                            cals: 340

fat: 12 g                                              fat: 24 g

protein: 5 g                                       protein: 2 g

 

Kale – health booster!

When most people think about kale they think “bitter”, “gross” and other words a 5 year old may use to describe any sort of vegetable their parents are trying to force upon them. But wether you’re cooking for  a chid or yourself, there is a way of making kale taste amazing!

Kale is more full of nutrients than any of its cruciferous  cousins like cabbage and broccoli. Loaded with vitamin C, K, calcium and sulforaphane (a potent anti cancer compound) it is sure to boost your immune system as well as fulfill your basic nutrient requirements.

Sulforaphane is especially present when you chop kale and stir-frying it doesn’t destroy the compound, whereas boiling it or steaming it does. Luckily, stir frying also makes kale taste less bitter than when you boil or steam it, so double bonus!

 

INGREDIENTS:

– 1 bunch of kale, chopped

– 2 cloves garlic, sliced

– 1/2 onion, chopped

– 2 cups mushrooms, sliced

– 1 tbsp powdered chicken (or vegetable) bouillon

– 1/4 cup white wine

– pepper to taste

 

Makes 2 servings.

Prep time 5 mins. Cook time: 5 mins.

CALORIES: 203 cals/ serving.

 

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.