Quinoa dish with beans
Ingredients for 4 portions
2 teaspoons grated lime zest
2 tablespoons fresh lime juice
2 tablespoons unsalted butter, melted and cooled
1 tablespoon vegetable oil
1 teaspoon sugar
1 cup quinoa
1 (14- to 15-ounce) can black beans, rinsed and drained
2 medium tomatoes, diced
4 scallions, chopped
1/4 cup chopped fresh cilantro
Preparation
Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.
Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
Cook quinoa in a pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes.
Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don’t worry if lid doesn’t fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.
Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.
Swiss-Italian Minestrone
Ingredients for 4 portions
3 table spoons olive oil
1 minced onion
1 chopped fennel bulb
3 chopped ribs celery
1 1/2 teaspoons salt
1 pound boiling potatos, peeled and cut
1 quart chicken stock
3 cups water
1/4 teaspoons black pepper
1/2 cup small noodles
1/2 pound shredded Swiss chard
1 pound spinach
1/3 cup grated Parmesan
Preparation
Heat the oil over moderately low heat in a pan. Add the onion, fennel, celery, and 1/4 teaspoon of the salt. Cook, stirring occasionally, until the vegetables start to soften, about 10 minutes.
Add the potatoes, broth, water, the remaining 1 1/4 teaspoons salt, and the pepper. Boil for short time. Reduce the heat and simmer for 5 minutes. Stir in the pasta and simmer for 5 minutes longer.
Add the Swiss chard and spinach and bring the soup back to a simmer. Cook, stirring occasionally, until the greens are wilted and the pasta is tender, about 5 minutes longer. Stir in the Parmesan.
Vegetable Omelette
Ingredients for 4 portions
4 egg whites
1 cup chopped mushrooms
1/2 cup chopped bean sprouts
1/2 cup peas
1/3 cup shredded carrot
1 sliced spring onion sliced
1/2 tsp minced ginger
1/4 tsp black pepper
1 tablespoon vegetable oil
salt to taste
Preparation
Mix egg whites in a bowl with mushrooms, sprouts, peas, carrots, spring onion, ginger, pepper and salt.
Heat the oil in a pan and pour a scoop of the mixture into the pan.
Add a teaspoon of oil in a non-stick pan.
Cook from both sides until omelette is slightly brown from boths sides.
Hot Bean Soup
Ingredients for 4 servings
- 1 tablespoon olive oil
- 1 medium brown onion, chopped
- 1 medium red capsicum, chopped
- 2 garlic cloves, crushed
- 1/2 teaspoon dried chilli flakes
- 2 medium zucchini, roughly chopped
- 200 g green beens, chopped
- 400g can crushed tomatoes
- 3 cups vegetable stock
- 410g can red kidney beans, drained, rinsed
- 1/4 cup chopped fresh coriander leaves
- Freshly grinded black pepper to taste
Preparation
Heat oil in a saucepan over medium heat. Add onion and capsicum. Cook, stirring, for 5 minutes or until softened. Add garlic and chilli. Cook for 1 minute or until fragrant. Add zucchini, green beans, tomato and stock. Bring to the boil. Reduce heat to medium-low, then simmer, covered, for 5 minutes.
Add kidney beans. Cook for 2 minutes or until heated through. Add freshly grinded black pepper to taste. Add coriander. Stir to combine.
Super Snack : oatmeal
Oat, and oatmeal / oat flakes are a super snack when experiencing physical or mental tiredness, during recovery or sleeplessness. Oats are a great boost or your strength and energy, for body and mind.
Consume, depending on your meal plan, between 25-50 g oats per day, preferably with your breakfast musli. In this way you built a strong energy basis for your day!
Please find here a choice of nutrients for 50 g oatmeal (for your consideration, the values may vary depending on storaging or procession of products)
calories: 175 kcal
protein: 6.75 g
fat 3.5 g
carbohydrates: 29.35 g
sodium 3.5 mg
potassium 187 mg
calzium: 24 mg
magnesium: 67.5 mg
iron: 2.7 mg
Fitness Lifestyle Colum 2010-11-24 – video – mixed salad with oil, vinegar and chili dressing
(click to watch video)
Cabbage Chicken Casserole with a little bit of cheese – combine the tasty with the healthy -
Preparation Time:15 minutes
Cooking Time: 20 minutes cooking, 15 minutes baking
Ingredients (for 4 portions)
2 pounds cabbage (your choice which sort of cabbage)
2 pounds chicken breast (natural or spicy)
1 l vegetable stock
50 g rasped cheese
Preparation
Slice the cabbage 1/2 inch thick and mince chicken breast.
Cook Cabbage for 20 minutes in vegetable stock and fry chicken – preheat oven to 200°C.
When Cabbage is soft, drain it and squeeze it in a sieve, but keep a little stock for the casserole, about 1 cup. Then place 1/2 of the cabbage with a cp full of stock in the casserole.
Arrange the chicken breast on top of the cabbage. Press firmly. Top first with remaining cabbage and then all the remaining ckicken and press again.
Spread your choice of cheese on top of the cabbage-chicken mix and bake about 15 minutes untill cheese is lightly brown and crispy. Remove from oven. Let stand for 5 minutes.
Enjoy this amazing meal! On some days, if you need something tasty, keep to this strategy: combine the tasty with the healthy, this will help to keep you on the right track!
OPG – Smoothie (orange, pear, grapes)
Ingredients (for 1 portion)
1 peeled fresh orange
1 juicy pear, cored and chopped
150 g grapes (of your choice)
1 slice of lemon
2 ice cubes
Preparation
Fill the orange, pear and grapes into blender, mix it nicely. Put ice cubes into a big cocktail glass, then pour your OPG Smothie into the glass. Sprinkle the flesh of lemon on top of your smoothie – ready!
Winter Special: Kiwi Smoothie, with high vitamin C content
Prevent getting y cold in the winter months and support your immune system with a smoothie which is high in Vitamin C.
Ingredients (for 1 portion)
2 Kiwi
1 Banana
0.5 cup orange juice
0.5 cup low fat yoghurt (taste of your choice)
2 ice cubes
Preparation:
combine the ingredients in a blender and blend until the mixture is smooth.
Super Snack : Cucumber
Nutritional Value (per 100 g)
51 kjoule, 12 kcal
Carbohydrates 1,8 g
Fat 0,2 g
Protein 0,6 g
Fibres 0,5 g
Magnesium 8 mg
Rooibos tea – content and preparation
What makes Rooibos tea special
Rooibos tea has a high content of flavonoids (secondary plant compounds).
Because of this it has a swwet taste which plays a trick on your brain: it decreases your lust for sweets. This makes the tee a good companion for any weight loss programm.
The content of Rooibos tea
Furhter, the tea contains important minerals: cink, copper, iron, magnesium, fluor, potassium, calcium, sodium, manganese and vitamin C. Through the high content of minerals, Rooibos tea is a suitable sports drink, because the intake of fluid and minerals at the same time keeps the salt-water-household stable. The tea does not contain caffeine, so that you may enjoy a cup of tea also in the evening to relax.
Preparation:
For one cup pour water (not boiling anymore) over a teaspoon of tea. Brew it for 8-10 Minutes.
fat reduced wholemeal noodle vegetable casserole
ingredients (for 2 portions)
200 g wholemeal pasta
200 g mixed fresh vegetables
200 ml fat reduced milk
200 ml vegetable stock
2 pieces fat reduced soft cheese
pepper, muscat
100 g ham
100 g fat reduced cheese
preparation
1. mince ham and vegetables
2. cook pasta
3. cook vegetable in vegetable stock and then drain it – keep 1 cup of vegetable stock for sauce
4. preheat oven to 200 degrees
5. mix milk and soft cheese in a small pot and cook the mixture. Add vegetable stock and pepper, muscat and fresh herbs to taste
6. fill casserole with vegetables, pasta and ham
7. add the sauce into casserole
8. spread cheese on top
9. bake casserole for about 25 minutes untill cheese is brown – cover after 15 minutes casserole with aluminum foil to prevent the casserole from getting too dry
how to cook healthy vegetable pasta casserole
(click to watch video)
Mango Smoothie
Ingredients (for 2 portions):
1 diced mango
1 banana
½ cup skim yogurt
1 cup orange juice
5 ice cubes
Preparation:
Mix orange juice, yogurt and banana. Then add ice cubes and mango and mix smooth.
Hot endive-tomato salad
Ingredients (for 2 portions)
200 g endives
200 g tomatos
100 g cucumber
100 g mixed salad
4 EL skim curd cheese
2 EL vegetable oil
1 TL fresh citron juice
Add fresh grinded pepper, salt, chilli powder and hot paprica poweder to taste.
Preparation:
Wash, mince and mix endives, tomatos, cucumber and mixed salad with curd cheese. Add oil and citron juice and mix one more time. Add pepper, salt, as well as chilli and paprika powder to taste.
Steamed chicken breast with green beans
Ingredients (for 2 portions):
400 g chicken breast filet
1 onion
1 tomato
200 g grean beans
1 table spoon vegetable oil
salt, pepper
Preparation:
Clean beans, cut the ends and cook in a pot. Peal and mince onions, wasch and mince tomatos. Steam onion and tomato with low heat and add salt and pepper to taste. Lay chicken breast filet on top of tomato and onion and steam everything with low heat untill meat is ready. Drain and serve beans. Serve chicken breast and spread onion-tomato juice on top.
This low carb meal is a pleasure – low in calories, and unbelievable tasty!
Blueberry Smoothie
Ingredients for 1 serving
1/2 cup cranberry juice
200 g low fat blue berry yoghurt
1/2 cup frozen blueberries
Preparation
Fill everything into a blender and mix until it is smooth.
Super Snack : Almond Crepes
This Snack is high in protein and low in carbohydrates which makes it a great snack for a weight loss and shaping plan.
Ingredients (for 1 portion)
• 5 tablespoons almond flour
• 1 tablespoon low fat curd cheese
• 1 tablespoon water
• 1 teaspoon cooking oil
• ½ teaspoon baking powder
Preparation:
In a medium bowl, mix all the ingredients together and blend properly; make a smooth paste.
In a pan, apply the non-stick cooking spray and keep the heat low to medium. With a ladle, pour 3 small spoonful of paste into pan. Cook crepes untill golden brown.
Veal filet with tomato – cucumber salad
Low in carbohydrates, high in protein : this meal supports a weight loss diet
ingredients (for 1 portion)
200 g veal filet
½ cucumber
100 g vine tomatos
1 tablespoon plant oil
50 ml water
1 lime
1 teaspoon soy sauce
Minced parsley
Grinded pepper
preparation:
Fry filet shortly from both sides and cook it in preheated oven with medium temperature until ready (check it after 10 – 15 minutes. Make a cut, if it is rose in the middle, it is perfectly medium).
Rasper cucumber und mince the vine tomatos.
Prepare the sauce for the salad with water, lime juice, soy sauce, parsley and pepper.
