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

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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