Avocado Salad

Avacado Salad

Avocado Salad

Avocados do not get enough credit. It is a powerful superfood that is high in potassium and has a lot of antioxidants. It is also considered “good-fat”

Here is an easy Avocado Salad recipe that is both easy and quick to make.

Hass Avocado
Shredded pickled beets
Diced red onion
Diced papaya 
Cilantro
Green olives
Salt and pepper to taste 
 
This quick and easy dish can be made as a healthy breakfast, a side dish or even a snack. You can add as few or as many of the ingredients as you like. I cut my avocado in half, removed the seed and spooned out the entire halves and placed them on a plate. I then topped my avocado with some diced red onion, cubed papaya, about 2 spoonfuls of the shredded pickled beets, a couple green olives and sprinkled the cilantro on top. 

Salt and pepper can be added to taste.
One Skillet Breakfast Hash

One-Skillet Breakfast Hash

One Skillet Breakfast Hash

Looking for a yummy breakfast recipe that is family friendly? Here is a one skillet breakfast hash that is quick and easy to make. I remember when I was a child and we would have breakfast for dinner. It seemed unprecedented and scandalous to eat a meal outside of that meal’s designated hour. This breakfast hash can quickly go from breakfast to dinner. You can add vegetarian meat replacements or actual meat such as bacon. Enjoy!

6 russet potato – scrubbed and cut in chunks (I left the skins on)
1 orange bell pepper -cut in chunks
1 green bell pepper – cut in chunks
1 red jalapeno – diced 
4 garlic cloves – crushed 
1 white onion  – cut in chunks
Green scallion 
Granulated garlic powder 
Granulated onion powder 
Adobo seasoning 
Olive oil 
 
Preheat oven to 550°.
 
Place skillet on medium high heat on the stovetop and put enough oil to slightly cover the bottom of the pan. Once oil is hot add in your potatos. Let the potatos cook by themselves for about 5 minutes making sure to turn them occasionally. After 5 minutes add in all your remaining ingredients and seasonings I sprinkle enough seasoning to make sure all pieces are covered and then put the entire skillet in the oven. Let bake for approx. 20 minutes, stirring on occasion. Hash is done when a fork can go easily through a potato. Sprinkle with green scallion last and enjoy!
Spinach Stuffed Chicken

Spinach Stuffed Chicken Breast

Spinach Stuffed Chicken

Random Fact: Did you know that 65 billion Chickens are consumed every year, making chicken one of the most popular meats consumed. Chicken breast is one of the most healthiest meats you can eat. It is low in fat and high in protein. Stuffing chicken breast is one way to make the dryer side of the chicken, moist and flavorful. Here is an easy Spinach Stuffed Chicken Breast that is quick to make that the whole family will love. 

 
Stuffed Chicken Breast Ingredients:
 
chicken breasts 
1 cup of chopped spinach 
100 grams of cream cheese 
Dash of cayenne or paprika 
A little pepper 
A little garlic powder 
Dash of Italian seasoning 
A little bit of chicken Bouillon 
 
Instructions:
 
Cream cheese & spinach mixture 
•In a bowl, add the cream cheese 
•Add garlic powder 
•Add the spinach 
 
Mix together  
 
Pre heat the oven to 350°F 
 
Chicken Breast 
•With the knife Make a pocket in the chicken breast
•Stuff the chicken breast with the spinach & cream cheese mixture 
•Use a few toothpicks to secure the chicken breast 
 
Make sure you seared chicken on both side
 
Baking 
•Get a baking tray. Place the chicken breasts 1 by 1 in the baking tray.
 
•Bake for 30 minutes uncovered (make sure the thermometer reads 165 degrees).
 
Let the chicken sit about 5 minutes & removed the tooth picks before serving. 
 

You can switch out ingredients to make it low carb or even take the recipe from a stuffed spinach recipe to jalapeño stuffed chicken or artichoke. Pair with a side salad and grain to make it a complete meal. Quinoa (for low carb) or your choice of rice.

Coconut Milk Quinoa

Coconut Milk Quinoa

Coconut Milk Quinoa

Quinoa, pronounced KEEN-wah, is a seed grain. It is commonly used in place of rice since it is a lighter carbohydrate. It also has more protein and fiber than white rice. It can be used in place of rice (dinner/lunch) and grain (breakfast) meals. 

Coconut Milk Quinoa

 
Ingredients 
1 cup of quinoa
1 cup of coconut milk (I use the vanilla flavored coconut milk)
Coconut sugar to taste 
Almonds
Blueberries 
 
In a medium pot bring coconut milk and quinoa to a boil.
 
Cook until the quinoa is soft or until the milk and quinoa together has thickened and remove from heat. You can add in about a teaspoon of coconut sugar to taste. For me, the almond milk has enough sweetness but when I make it for friends I add coconut sugar. Next you can top it with your favorite nuts and fresh fruit and enjoy. I added fresh handpicked blueberries and almonds. A quick and super easy breakfast item that taste delicious.
Almonds
Image by Steve Buissinne from Pixabay
Quinoa
Image by Evita Ochel from Pixabay
Avocado Salad

Avacado Salad

Avocados do not get enough credit. It is a powerful superfood that is high in potassium and has a lot of antioxidants. It is also considered "g ...

One Skillet Breakfast Hash

One-Skillet Breakfast Hash

Looking for a yummy breakfast recipe that is family friendly? Here is a one skillet breakfast hash that is quick and easy to make. I remember when I was a chi ...

Jasmine Rice and Vegetable Sauté

Jasmine Rice and Vegetable Sauté

Jasmine Rice and Vegetable Sauté

Jasmine Rice is a long grain rice that is named after the Jasmine flower. It is known for its sweet smell and taste. Paired with vegetables, it the perfect complimentary and a satisfying  grain.  

Jasmine Rice and Vegetable Sauté
 
Ingredients
1 cup of Jasmine rice
1 head of cauliflower cut into bit size pieces
1 green squash sliced
1 red bell pepper sliced
Half an onion sliced
Half a pack of mushrooms sliced
1 green scallion for garnish 
 
Seasonings
Apricot preserve 
Hot sauce
Old Bay seasoning
Salt
Garlic powder
Onion powder
Olive oil
 
Bring a pot of salted water to a boil on high heat and add your jasmine rice.
You will need about 2 cups of water for every 1 cup of rice.
Once the jasmine rice is added bring the temperature down to low/medium heat so the rice can continue to cook slowly.
 
In a skillet, heat up some olive oil on medium heat and add your squash first. The squash is done once both sides are brown. Sprinkle with some Old Bay seasoning to taste and remove the squash and place on a separate plate or baking sheet. Next heat up some more oil and add your sliced onion, bell pepper, and mushroom.
 
These can be sauteed together since they have a similar cooking time. Once these are done add some salt, onion powder and garlic powder and add them to the plate with the squash. Lastly in the same skillet add your cauliflower. The cauliflower will need to be covered over medium heat for about 5 minutes to help it soften just a tad. After about 5 minutes remove the lid and let it sauté.
 
Once they start to brown I add in about a spoonful or two of the apricot preserve and about a spoonful or two of hot sauce with some salt. Here, you can adjust your glaze with more or less apricot preserve or hot sauce depending on if you want it more sweet or more spicy. I like mine spicy.
 
Once the cauliflower are all covered with your glaze they can be removed from the heat.
 
To plate, I take my 1/2 measuring cup and pack it with the jasmine rice. This will make the perfect mold and place that in the center of my plate. Next, I took some of the sautéed squash, onion, pepper and mushroom and added that to the top of the rice. Top that with some of the glazed cauliflower.
 
I added fresh chopped green scallion to taste and enjoy.
Jasmine Rice
Image by congerdesign from Pixabay
Cauliflower
Image by Steve Buissinne from Pixabay
Add ground turkey/Canadian Bacon and cheese to your egg. Add cheese to the egg mixture before cooking if you like cheesy eggs

Recipe: Breadless Breakfast Frittata Sandwich

No Bun, no problem... here is a recipe for a bunless egg sandwich.

Add ground turkey/Canadian Bacon and cheese to your egg. Add cheese to the egg mixture before cooking if you like cheesy eggs

As someone that is allergic to gluten, I am always searching for something that will replace bread. A Frittata is the Italian version of the American Omelette. It can be a nice substitute for a bunless egg sandwich. 

Here is my recipe for the breadless breakfast sandwich that is gluten free and can also be made for vegetarians. 

Order Health at Restaurant

How to Order Healthy at Restaurants

Order Health at Restaurant

It is possible to eat healthy and dine out. You will always eat the healthiest at home since, you control the ingredients that go in your food. Eating out is inevitable since it is a cultural norm. So here are tips on how to order healthy at restaurants.

Avoid appetizers

If you are going to a restaurant that has big portions, appetizers are unnecessary. Appetizers are a quick food item that restaurants put out. Quick food are usually prepared unhealthy (fried) and are a great way to add unnecessary calories. Now there are always exceptions. If they have something healthy like a antipasto caprese, then go for it.

Always oil and vinegar.

Stay away from restaurant prepared dressings. They usually have bad fat and a ton of sodium. You can make a healthy ranch at home, but restaurants usually make sauces with cost efficient ingredients. Ask for oil and vinegar.

*Tip- some restaurants pass off regular oil as olive oil. Purchase small bottles of olive oil and vinegar and bring it with you.

Don’t eat the bread.

Bread is made with a ton of sugar. Sugar turns into fat if it is not burned off. Also, white sugar is terrible for you.

Grilled is your friend or raw.

Stick with shrimp, salmon or chicken breast or a piece of steak that doesn’t have much fat. 

Ask for no butter on your vegetables.

A lot of restaurants will automatically put margarine on their vegetables, that’s why it tastes so good. Use your oil, vinegar and pepper.

If you really want desert, ask for whip cream and fruit or a scoop of ice cream.

Salads may not be your best friend.

Cheeses, croutons (bread), bacon, eggs, all add on fats, which turn into empty calories.

If you want drinks, not all wine is bad for you. If you are looking for a low calorie drink vodka, soda is the winner.

Working out

How to get in Shape on a Budget

Working out

Getting in shape doesn’t have to be expensive. In fact I spend less money when I stick to a healthy diet because I am not eating out constantly and spending money on booze. Here are tips on getting in shape on a budget. 

1. Start with a budget.

Know how much you can spend each week on food and fitness.  Gyms come with group classes, exercise machines and many times a free private training session. GYM Prices also vary. Crunch sells memberships as low as $10 a month. If you really want to build a skill like Yoga, it is sometimes better to go to a Yoga studio where the instructor will focus more on you. You can also find local community classes that are affordable. Some churches also offer free classes. 

2. Figure out if you can afford a gym membership or not and what type of exercise program that you want to partake in. 

If you are a self starter then working out home should be easy. If you need motivation and influence a gym or class might be the best for you. Working out 3-4 times a week is ideal. If you can’t get away from the kids, walking or park activities may be the best. 

Yoga Classes

3. If you can’t go to a gym (or do not have a desire to) you should purchase tools to help you get into shape.

Resistant bands are so easy and cheap. Yoga balls, medicine balls, and free weights are great investments. I can do a whole workout with resistant bands and a 10 lb dumbbell.

4. YouTube and fitness apps are your best friend in finding workout and health tips.

Check out different styles of workouts or do a workout for free with Youtube or Apps. Here’s a list of Apps you may like. 

5. Contrary to popular belief, eating healthy is actually not expensive.

Cut back your meat intake if you are eating it more than one time a day. Chicken and Ground Turkey are healthy for you and are cheaper meats. Beans are awesome for you and are pennies on the dollar. Oatmeal is a great breakfast choice and is extremely inexpensive. You can also purchase-frozen fruits and vegetables to save money. It starts to get a bit pricy when you purchase Organic, but not everything has to be purchased organic. If I can’t afford organic strawberries, I don’t buy them. Friends and family members that are not healthy/clean eater actually spend about 3 times more on food than I do. 

Healthy Food for Healthier You
10 Easy Ways to Eat Healthy Today

6. Walmart has great inexpensive workout clothes.

Their brand Danskin, has been around for forever. In the 90s I was purchasing it for ballet classes. You can also check the racks at your local Ross or TJ Maxx. They sell Nike, Adidas, etc. for a great price. 

Dunkin' Donuts Fries

New: Dunkin’ Donuts fries

New: Dunkin' Donuts fries

Dunkin' Donuts Now Selling Dunkin Donut Fries and Giving away free Coffee Today

04-06-2018

Staff Writer

LIMKETKAI INSIDE Dunkin' Donuts
By Nice Stranger5810 "BJ Alex" (Own work) [CC BY-SA 4.0], via Wikimedia Commons

Boston, Massachusetts: Today, in Boston, Dunkin’ Donuts is selling their new debut Dunkin’ Donuts Fries along with pretzels and waffle-breaded chicken fingers and more as part of a new $2 snacking menu.

Today’s food test will serve as a way to gain feedback from customers and employees to help determine whether to sell the items, nationally.

 

Fast food restaurants are constantly changing items to keep up with their demographic. Dunkin’ Donuts on the west coast is now Dunkin’. Taco Bell recently introduced the $1.00 Nacho Fries, which have been a successful launch. McDonalds has recently taken the “Hot and Spicy” off the menu, resulting in petitions and boycotts. Wendy’s has now launched a campaign jesting McDonalds. 

Have you tried the new Dunkin’ Donuts Fries? Let us know on social media.

Healthy Food for Healthier You

10 Easy ways to Eat Healthier Today

10 Easy ways to Eat Healthier Today

Updated 02-27-2019

Staff Writer

Healthy Food for Healthier You
Eating Healthy is Simple! Here are some tips on how to eat healthier today!

In 2019, eating healthy is not hard because of the vast options that we have. The hardest part is re-training the brain upon what we should or shouldn’t eat. By now, we know that processed foods are not healthy for us and can lead to many diseases, but the accessibility still makes it an option.

Here are 10 easy ways to eat healthier today. 

10 Ways to Eat Healthier Today

1. Ditch the soda!

By now, we all know that artificially sweetened drinks are terrible for you (both diet and regular soda). If you still want something carbonated, try sparkling water that hasn’t any artificial sweetener and is free of artificial dyes.

2. Never let yourself get hungry

Eat 5-6 small meals a day and eat on a set time. If you allow yourself to get hungry the bad temptations will be harder to resist.

3. Tea!

Replace the second cup of coffee with green tea. It has a good amount of caffeine and it can also boost your metabolism.

4. Purchase easy accessible fruit and vegetables

Snacks are always marketed as easy access and quick food item. Why shouldn’t your fruits and vegetables be? Either food prep or purchase them in such a way.

5. Replace fatty meat with low-fat items like frozen shrimp

It is low-calorie and an easy item to fix. Just make sure that it is good frozen shrimp.

6. Brown over white

Switch to brown rice over white rice. Switch to whole grain over white bread. Did you know that brown rice is whole grain and white rice is bleached and hard for your body to digest?

7. Plan your cheat meal

Allow yourself to have a processed meal. Unless you are on a restricted “diet” for health reasons, have 1 naughty meal a week, but plan it. Plan it on the for the holiday or the night you have dinner out.

8. Start taking vitamins

Speak to your health professional first, but you will be surprised how a Multivitamin or Vitamin C can make a big impact.

9. Hide tempting food

If you have kids or others in the house that have the processed items, take them out of arms and eye reach. Out of sight, out of mind. 

10. Drink a lean protein shake to help satisfy a snack or meal

You can put fruits and vegetables in it or simply use almond milk.


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