This recipe is a classic mexican-style taco casserole which is hearty, flavorful, and perfect for feeding a crowd. It can be easily customized according to your preference.
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.
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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.
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Recipe: Breadless Breakfast Frittata Sandwich
No Bun, no problem... here is a recipe for a bunless egg sandwich.
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.
Easy Healthy Smoothie Recipes
Smoothies are an easy way to get a lot of vitamins, unsaturated fats and fiber. They are both a great snack and also quick to make. You can use raw fruits and add ice or frozen fruits and add juice. Do note that if you use juice, it does add to your sugar intake.
How to Order Healthy at Restaurants
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.
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
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.
10 Easy ways to Eat Healthier Today
10 Easy ways to Eat Healthier Today
Updated 02-27-2019
Staff Writer
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.
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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