Tuna Salad

Tuna Salad

Aug 17, 2024

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Tuna Salad

 

This Moroccan-inspired Tuna and Tomato Salad is a refreshing and nutritious dish that requires minimal effort and ingredients. Perfect for a quick lunch or a light dinner, this salad combines the vibrant flavors of ripe tomatoes, crunchy onions, and the rich, savory taste of tuna. It’s a simple, budget-friendly dish that packs a punch when it comes to nutrition and taste.

Tuna is an excellent source of lean protein, making it a great choice for maintaining muscle mass and keeping you full longer. It’s also rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation in the body. Paired with the natural sweetness of tomatoes and the sharpness of onions, this salad offers a balanced and satisfying flavor profile. The drizzle of olive oil and lemon juice not only enhances the taste but also adds healthy fats and vitamin C, making this dish not only delicious but also incredibly good for you.

Whether you’re looking for a quick meal or something to impress at a gathering, this Moroccan Tuna Salad is a go-to recipe that’s sure to become a family favorite. It’s versatile, nutritious, and bursting with Mediterranean flavors that are both satisfying and good for your health.

Let’s get started on making this vibrant salad!

Ingredients

  • 400 g ripe tomatoes
  • 70 g onion (white or red)
  • 30 g chili green or red pepper (or sweet pepper)
  • 120 g drained canned tuna (1 can)
  • 2 tbsp. olive oil
  • Juice of half a lemon
  • ½ tsp. salt
  • Black pepper to taste

Directions

  1. Dice tomatoes, chop onion and chili pepper, and drain the canned tuna.
  2. Combine tomatoes, onion, pepper, and tuna in a bowl.
  3. Drizzle with olive oil, lemon juice, and season with salt and pepper.
  4. Toss gently to combine and refrigerate for 10 minutes.
  5. Serve chilled and enjoy with fresh bread.

Nutritional Information

Per 1 Serving:

  • Energy: 149 calories
  • Protein: 9.74 g
  • Fat: 9.7 g
  • Carbohydrates: 7.5 g
  • Fiber: 1.6 g

Notes

  • Store the leftover salad for 1 day in the fridge.
  • Red onion is best suited for this salad.

Prep Time and Servings

  • Prep Time: 20 minutes
  • Servings: 3 servings

Storage and Recommendations

  • Storage: Store any leftover salad in an airtight container in the refrigerator for up to 1 day.
  • Recommendations: Serve this salad with fresh, crusty bread for a complete meal, or pair it with a light soup for a more substantial dinner.
Spicy Almonds

Spicy Almonds

Aug 17, 2024

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Spicy Almonds

Get ready to be amazed by the flavors of these Spicy Turmeric Roasted Almonds—a wholesome snack that’s as delicious as it is nutritious. Almonds are already a powerhouse of nutrients, providing a good dose of healthy fats, protein, and fiber. But when you combine them with the anti-inflammatory properties of turmeric and ginger, you’re elevating this snack to a whole new level of health benefits.

Almonds are an excellent source of vitamin E, magnesium, and antioxidants, all of which contribute to heart health, skin health, and overall well-being. By soaking the almonds before roasting, you help enhance their digestibility and increase nutrient absorption. The addition of turmeric and ginger not only adds a warm, spicy flavor but also packs these almonds with powerful anti-inflammatory and antioxidant properties. Turmeric, especially when paired with black pepper, boosts your body’s ability to absorb curcumin, the active compound in turmeric, which is known for its anti-inflammatory effects. Coconut oil, used in this recipe, is another healthy fat that helps support metabolism and provides a subtle richness to the almonds.

These roasted almonds are the perfect snack to keep on hand when you need something crunchy, flavorful, and good for you. They’re easy to make and can be stored for days, making them an excellent choice for meal prep or just a healthy treat to enjoy throughout the week.

Let’s dive into the recipe!

Ingredients

  • 1 cup of raw almonds (85 g)
  • 6 g fresh ginger
  • 4 g fresh turmeric
  • 1 tbsp. coconut oil
  • ½ tsp. Himalayan salt
  • Pinch of chili powder
  • Black pepper (to activate curcumin)
  • 1 tbsp. maple syrup (used as a glue)

Directions

  1. Soak almonds for 24 hours before coating and roasting.
  2. Preheat oven to 350°F (175°C) and prepare a baking sheet.
  3. Grate fresh ginger and fresh turmeric. Mix with coconut oil, salt, chili powder, black pepper, and maple syrup.
  4. Toss soaked almonds in the spice mixture until evenly coated.
  5. Spread coated almonds on the baking sheet and roast for 25-35 minutes until golden brown and fragrant.
  6. Let cool completely before storing in an airtight container.

Nutritional Information

Per 1 Serving (1 oz; 30 g):

  • Energy: 225 calories
  • Protein: 6.12 g
  • Fat: 18.73 g
  • Carbohydrates: 11.47 g
  • Fiber: 3.8 g

Notes

  • Coconut oil, turmeric, and ginger are known to have anti-inflammatory properties.
  • These crunchy and flavorful almonds can help combat inflammation and promote overall well-being.

Prep Time and Servings

  • Prep Time: 20 minutes (plus 24 hours soaking time)
  • Baking Time: 35 minutes
  • Servings: 3 servings

Storage and Recommendations

  • Storage: Store these roasted almonds in an airtight container for up to one week.
  • Recommendations: Enjoy these almonds as a snack on their own, or sprinkle them over salads or yogurt for an added crunch and flavor boost.
Spinach Mushroom Gravy

Spinach Mushroom Gravy

Aug 17, 2024

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Spinach Mushroom Gravy

Spinach, often celebrated as a superfood, is a nutrient-packed green that should definitely be a staple in your diet. Not only is it incredibly versatile in the kitchen, but it also comes with a host of health benefits. Whether you’re dealing with low iron levels or just looking to boost your intake of essential vitamins and minerals, spinach is here to help. This leafy green is a rich source of iron, which is vital for maintaining healthy blood cells and overall energy levels. But that’s not all—spinach is also loaded with vitamins A, C, and K, along with folate, calcium, and magnesium, all of which support various bodily functions, from bone health to immune support.

The pairing of spinach with mushrooms in this recipe not only enhances the flavor profile but also boosts the nutritional value, making it an ideal dish for anyone looking to eat healthier without sacrificing taste. Spinach is also low in calories and high in antioxidants, which makes it an excellent choice for those who want to maintain a balanced diet. By avoiding dairy and egg yolks in this recipe, we ensure that the iron in spinach is absorbed more efficiently by your body. This dish is not just a side; it’s a flavorful, nutritious meal that you’ll want to make a regular part of your cooking routine.

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Let’s get started on this delicious Spinach & Mushroom Sauté!

Ingredients

  • 450 g frozen spinach
  • 80 g onion
  • 80 g mushrooms
  • 2 large garlic cloves
  • 30 g butter
  • 2 tbsp. all-purpose flour
  • 1 cup (or more, if needed) chicken broth or any broth of your choice
  • ½ tsp. salt
  • Black pepper to taste
  • ⅛ tsp. nutmeg powder

Directions

  1. Cook frozen or fresh spinach in a saucepan until water evaporates and set aside.
  2. In another pan, sauté garlic, onion, and mushrooms until tender.
  3. Mix flour and broth until smooth. While stirring continuously, gradually add the mixture to the mushrooms to create a gravy.
  4. Season with salt, pepper, and nutmeg to taste.
  5. Add spinach to the mixture and simmer for another 5 minutes.
  6. Serve and enjoy!

Nutritional Information

Per 1 Serving:

  • Energy: 212 calories
  • Protein: 18.51 g
  • Fat: 11.01 g
  • Carbohydrates: 11.52 g
  • Fiber: 4 g

Notes:

  • If you’re consuming spinach to help with iron deficiency, avoid pairing it with dairy products or egg yolks, as they can inhibit iron absorption.
  • Store any leftovers in the fridge for up to 3 days.

Prep Time and Servings

  • Prep Time: 30 minutes
  • Servings: 4 servings

Storage and Recommendations:

  • Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
  • Recommendations: This sauté pairs well with a variety of dishes—serve it as a side with grilled meats or enjoy it on its own as a light, nutritious meal.
Carrot Salad

Carrot Salad

Aug 16, 2024

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Carrot Salad

Welcome to another wholesome recipe that brings both flavor and nutrition to your table! Today, we’re diving into a vibrant Carrot Salad that’s not just easy to make but also packed with health benefits.

Carrots are the star of this dish, and they’re a powerhouse when it comes to boosting your overall health. Rich in beta-carotene, which your body converts into vitamin A, carrots help maintain healthy vision, skin, and immune function. They’re also loaded with fiber, which aids in digestion and helps keep you full longer—a perfect reason to include them in your regular diet. Plus, with the addition of heart-healthy walnuts, this salad offers a delightful crunch and an extra dose of omega-3 fatty acids. Whether you’re looking for a quick lunch or a vibrant side dish, this Carrot Salad is sure to become a staple in your meal rotation!

Ingredients

  • 400 g carrots
  • ¼ cup walnuts (8 halves)
  • Approximately 3 green leaves of green onion
  • 1 tsp. mustard seeds
  • 2 tbsp. olive oil
  • 2 tbsp. balsamic vinegar
  • Juice of half a lemon
  • 1 tsp. salt
  • Black pepper to taste

Directions

  1. Using a vegetable hand peeler, thinly slice the carrots and transfer them to a large mixing bowl.
  2. Add chopped green onion, chopped walnuts, and mustard seeds to the sliced carrots.
  3. In a separate bowl, prepare the vinaigrette by combining olive oil, balsamic vinegar, lemon juice, salt, and black pepper. Stir well to combine.
  4. Pour the vinaigrette over the salad mixture and toss gently to ensure even coating.
  5. Transfer the salad to a serving plate and enjoy the crisp, refreshing flavors of this healthy creation.

Nutritional Information

Per 1 Serving:

  • Energy: 155 calories
  • Protein: 2.1 g
  • Fat: 11.91 g
  • Carbohydrates: 11.42 g
  • Fiber: 3.6 g

Prep Time, Servings, and Storage

  • Prep Time: 20 minutes
  • Servings: 4
  • Storage: For optimal freshness and nutritional benefits, it’s best to consume the salad within the first hour after adding the vinaigrette. Store any leftovers in an airtight container in the refrigerator, but note that the carrots may lose their crispness over time.

Notes

  • Vegan & Gluten-Free: This salad is perfect for those following vegan or gluten-free diets.
  • Extra Tip: Mustard seeds add a layer of aroma and depth, elevating the salad to culinary excellence.
Sesame Crunch Candies

Sesame Crunch Candies

Aug 9, 2024

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Sesame Crunch Candies

Hey everyone!  Who else here has a serious love for those crunchy sesame candies? You know, the ones that are so addictive you can’t stop at just one. Well, today I’m going to show you how to make your very own sesame crunch candies right at home!  And guess what? They’re super simple to make, with just two natural ingredients—no refined sugar here! You’ll be able to whip these up in less than 5 minutes of prep time.

But before we dive into the recipe, let’s talk about the star of the show: sesame seeds.  Not only do these tiny seeds pack a big punch when it comes to flavor, but they’re also a powerhouse of nutrition. Sesame seeds are rich in healthy fats, plant-based protein, and are loaded with essential minerals like calcium, iron, and magnesium. These nutrients are fantastic for maintaining strong bones, supporting your immune system, and even helping to keep your heart healthy.

Incorporating sesame seeds into your regular diet can help you meet your daily nutritional needs, especially if you’re looking for natural ways to boost your calcium intake—yes, these little seeds can do that! Plus, they’re an excellent source of fiber, which we all know is key for good digestion. So, not only are these sesame crunch candies delicious and satisfying, but they’re also good for you! 

Now, let’s get into how to make these crunchy, sweet treats. Trust me, you’re going to love them!

Ingredients:

  • 1 cup (120 g) sesame seeds
  • 3 to 4 tbsp. maple syrup

Directions:

  1. Preheat your oven to 350°F (175°C).
  2. Line the cups of a mini loaf pan with parchment paper to prevent sticking.
  3. In a medium bowl, combine the sesame seeds with maple syrup.
  4. Mix thoroughly until every seed is well-coated with the syrup, which acts as the binder.
  5. Spoon about 1 ½ tablespoons of the sticky sesame mixture into each parchment-lined loaf cup.
  6. Use an espresso coffee spoon or any small spoon to press the mixture firmly, ensuring a smooth and even distribution.
  7. Place the pan in the preheated oven and bake for 10 to 12 minutes, or until the edges are golden brown.
  8. Allow the sesame crunches to cool completely in the pan before removing them. This ensures they are set properly and hold their shape.

Prep Time, Servings, and Storage:

Prep Time: 10 minutes
Baking Time: 10 to 12 minutes
Servings: 8 servings

Nutritional Information (Per 1 Serving):

  • Energy: 121 calories
  • Protein: 3.07 g
  • Fat: 9.19 g
  • Carbohydrates: 8.46 g
  • Fiber: 1.7 g

Storage & Recommendations:

  • Storage: Store your sesame crunch candies in a glass container at room temperature. They will stay fresh for up to a week, but they might not last that long once you start snacking on them!
  • Recommendations: These sesame candies are perfect for a quick snack, a sweet treat after meals, or even as a gift to friends and family. Just be warned—they’re seriously addictive!