Tuna Salad
6 ouncers canned tuna
3/4 ounces low fat mayo
1/2 tsp lemon zest
squeeze of lemon
1 tablespoon celery chopped
1 tablespoons green onion chopped
1 tsp celery seeds
Drain tuna put into a bowl and add may Add zest and remaining items and blend.
Eat by itself or with 1 slice of toasted rye or spelt bread
248 calories
5 g fat
44g protein
5 g carbs
2 Servings
This is a simple broccoli soup that can be prepared quickly.
Ingredients:
1 cup vegetable stock
3 cups chopped broccoli (about 1/2 large bunch)
1 clove garlic, minced
2 tsp grated ginger root
1 cup soy milk or skim milk
1 tsp low-sodium soy sauce
1/4 cup finely chopped red onion
Instructions:
1. In a large saucepan, bring the vegetable broth to a boil.
2. Add the chopped broccoli, garlic and ginger. Reduce the heat to low and cover. Steam for about 5 minutes or until the broccoli is tender. Remove from the heat.
3. After the broccoli has cooled slightly, puree it in a food processor or blender. Return it to the sauce pan.
4. Add the soy milk or skim milk and soy sauce. Warm over low heat.
5. Serve sprinkled with chopped red onion.
Nutritional Information:
Per serving:
99 calories
3 g total fat (0 g sat)
0 mg cholesterol
13 g carbohydrate
9 g protein
6 g fiber
150 mg sodium
- Recipe reprinted with permission of DrWeil.com.
Makes 4 servings, 1 1/2 cups each
Ingredients:
8 cups bite-size cauliflower florets (about 1 head), sliced
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Lemon wedges (optional)
Instructions:
Preheat oven to 450°F. Place florets in a large bowl with oil, salt and pepper and toss to coat. Spread out on a baking sheet. Roast the vegetables, stirring once, until tender-crisp and browned in spots, 15 to 25 minutes. Serve hot or warm with lemon wedges, if desired.
Nutrition Information
Per serving:
113 calories
7 g fat (1 g sat, 5 g mono)
0 mg cholesterol
11 g carbohydrate
4 g protein
5 g fiber
351 mg sodium
Sautéed Kale
Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale. Toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Add salt and pepper to desired taste and add vinegar. Top with raw green onion prior to serving. Serve warm.
Recipe from Healthy Bitch Daily/Facebook Group
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1/2 medium red onion, cut into small pcs
4 radishes, cut into 1/2 moons
2 tbsp umeboshi vinegar
1 tbsp brown rice vinegar
1 1/4 cup white quiona
3 cups water
1/4 tsp sea salt
2/3 cup hazelnuts (optional)
1/2 cup chopped mint or cilantro
1/2 cup raisins (optional)
Mix the onion and radishes with both vinegars. Place a plate and weight on top, and press to pickle for one hour. Wah quinoa thoroughly with water to remove the bitter saponin on the outside of the grain.
Roast in a dry heavy bottom frying pan until dry, stirring constantly until grain begins to turn golden and puff up a little. If time is tight, you don’ t have to do this step.
Bring water to a boil in a saucepan and add quinoa, cover and bring to a boil. Simmer for approx 20 – 25 mins until water is absorbed. Remove from heat, fluff with a fork and turn in to a mixing bowl to cool.
Wash and roast hazelnuts at 325F until golen and skins crack and loosen. Rub the nuts with a dry dishcloth the remove the skins. Chop roughly. Mix nuts, quinoa, radishes, herbs and raisins together including pickling liquid and serve.
Kale is often just used as a garnish on salad bars. It is, however, delicious when cooked and a rich source of calcium and antioxidants.
Ingredients:
1 lb kale
1 tsp quality extra-virgin olive oil
2 cloves garlic, minced
1/2 cup water
1 tsp cider vinegar
Salt and pepper to taste
Instructions:
1. Wash the kale well by submerging it in clean water a couple of times. Use a sharp knife to cut out the ribs of the kale and coarsely chop the leaves.
2. In a large skillet with a lid, heat the oil. Sauté the garlic until it just begins to turn golden. Add the kale and the water. Stir briefly and cover. Cook on medium until the kale is tender but still bright green. Sprinkle with vinegar, season to taste and serve.
Nutritional Information:
Per serving:
69 calories
2 g total fat (0 g sat)
0 mg cholesterol
12 g carbohydrate
4 g protein
2 g fiber
49 mg sodium
- Recipe reprinted with permission of DrWeil.com.
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