Rice Fried Vegetables

Meatless Monday

Rice Fried Vegetables

Hey guys! Meatless Mondays are back! FINALLY! I can share these yummy and healthy food recipes with you that I’ve gotten off my recipe books, online and from other people even some recipes I made myself. But today I’m sharing with you this delicious recipe from Vegetariantimes.com its a vegetable rice reversal, The vegetables are the dominant ingredients and the rice is just secondary.

NUTRITIONAL INFORMATON:

Per SERVING:
Calories: 292
Protein: 13g
Total Fat: 10g
Saturated Fat: 2g
Carbs: 41g
Cholesterol 159mg
Sodium: 400mg
Fiber: 8g
Sugar: 4g

INGREDIENTS:

•  1 Tbs. plus 1 tsp. toasted sesame oil or peanut oil divided
• 3 Large eggs, beaten
• 3 large onions, chopped (1/4 cup)
• 3 Tbs. minced fresh ginger
• 4 cups chopped fresh broccoli
• 1/2lb. chopped asparagus or green beans
• 1 medium carrot, cut in thin slices on the diagonal (1/2 cup)
• 2 cloves garlic, minced (2 tsp.)
• 4 cups chopped kale, collards spinach or Swiss chard
• 3 cups cooked brown rice
• 2Tbs. low sodium soy sauce
• 1 tsp. sriracha chile sauce
• 1 1/2 cups frozen peas, thawed
• 2/3 cup toasted sliced almonds

INSTRUCTIONS:

1. Heat small skillet over medium heat for 1 minute.
2. Add 1 tsp. oil and swirl to coat pan. Wait 30 seconds, then add eggs
3. Tilt pan in all directions to let the eggs flow to the edges and cook 2-3 minutes, lifting cooked eggs to allow uncooked eggs to flow underneath.
4. Flip omelet, and cook 30 seconds more, or until dry, but not browned.
5. Transfer to plate.

1. Heat large deep skillet or wok over medium heat 1 minute.
2. Add remaining oil and swirl to coat Pan.
3. Add green onions and ginger and Saute for 5 minutes or until onions are soft
4. Stir in broccoli, asparagus, carrot and garlic and stir fry 8-10 minutes, or until vegetables are crisp-tender.
5. Fold in Kale with tongs. Cook 2 minutes or until kale is bright green and slightly wilted.
6. Stir in rice, soy sauce, egg strips and sriracha chile sauce.
7. Serve topped with peas and almonds

Veggie Kebabs – Recipe I Got From A Game

Veggie Kebabs

okay first of all I was so surprised to get this email from a Facebook game I was trying out. I don’t normally play games on Facebook anymore but I just tried this one out and whilst playing I unlocked something then it sent me an email and it was a recipe! and my goodness I WANT TO TRY IT. Looks easy enough and it serves A LOT so you can just adjust it to your own satisfaction. Who’d have thought that  game can actually make one want to try a nice healthy recipe.

INGREDIENTS (Serves 10)

• 1 pounds (450 g) wild mushrooms
• 1 medium-sized heirloom tomatoes
• 1 large zucchini
• 1/2 large Vidalia onion
• 1 large bell peppers
• 1 medium-sized squash
• 1/2 cup (120 milliliters) balsamic vinegar
• 1/2 cup (170 grams) honey or agave
• 1/2 small bunch Fresh Basil
• 10 bamboo skewers

INSTRUCTIONS

1. Soak the skewers for 45 minutes in water. This will prevent them from burning when grilled.
2. Cut vegetables into uniform bite sizes pieces and line them up on the skewers. Arrange vegetables to keep like colors separate. Think rainbows! Keep in mind this can be eaten by hand and doesn’t need a knife and fork.
3. To make the veggie glaze, combine the balsamic vinegar and honey (or agave) and simmer for 10 minutes.
4. Let the glaze cool down to room temperature. The glaze will become thicker as it cools down but should still be pourable like honey.
5. While the glaze is still warm, tear up the basil to release its flavor and add it to the glaze.
6. Grill the kebabs on a grill pre-heated to 400-450°F (205 – 230°C). The goal is to get some grilled flavor and color on a couple sides. This should take under a minute on each side
7. Once the kebabs look good, plate them and spoon the veggie glaze over the top of the skewer. The veggie glaze will run down and coat the rest of the kebab naturally. Make sure you get plenty of that great basil on there from the glaze.

I haven’t tried this yet but I will and then maybe I will replace the photo on top hahaha! I know its a cartoon but hey its from a game and I’m really keen on trying it out! ^-^ Let me know if you did and tell me what you think of it!

 

Pita Sandwich

Meatless Monday Lunches
Pita Sandwich

Serving: 4 (1 Sandwich each)
170 Calories per serving

Pita breads are available in the deli section of most super markets. Select whole-wheat ones, whenever available.

Nutrition information per Serving:

Calories: 170
Total Fat: 2g
Saturated Fat: 0g
Cholesterol 20mg
Sodium: 430mg
Total Carbohydrates: 25g
Dietary Fiber: 3g
Protein: 16g

INGREDIENTS:

• 2 each whole-wheat pita bread, 6 inches
• 6 oz canned tuna (packed in water)
• 1 large fresh tomato, sliced
• 1 small cucumber, seeds removed, peeled and diced (approximately 1 11-2 cups)
• 1/2 plain low-fat yogurt
• 1/2diced seedless cucumber
• 1 clove garlic minced
• 1 tbsp. vinegar
• 2tbsp fresh dill, chopped

INSTRUCTIONS:

1. Reserve 1/2-1 cup cucumber and set aside in a bowl
2. Combine the yogurt, 1/2 cup cucumber, garlic, vinegar and 1 tablespoon dill to create the herbed yogurt.
3. chill to allow flavors to blend (may also be used as a dip or salad dressing).
4. Heat pitas.
5. cut in half crosswise and pull apart to make pockets.
6. Divide the tuna, tomato, and remaining cucumber evenly and place in the four pita pockets.
7. Top with herbed yogurt.
8. Garnish with remaining 1 tablespoon dill

 

Spanish Egg White Omelet

Meatless Monday Breakfasts:
Spanish Egg White Omelet

2 servings
30 Calories/serving

photo by: The Hungry Mouse

Fill up right with a delicious omelet
that won’t load you down with fat.

Nutrition Information per Serving:
Calories 30;
Carbohydrates 2.5g;
Protein 2 g;
Fat 1 g;
Saturated
Fat 0 g;
Cholesterol 0mg;
Sodium 29 mg;
Fiber .5 g

INGREDIENTS

• 4 egg whites
• 1/4 cup green pepper, finely chopped
• 1/4 cup onion, finely chopped
• 1/4 cup tomato, diced
• 1 tsp. oregano
• 1 tsp. thyme
• 1 tsp. olive oil
• 1 clove garlic, fresh
• Salt and pepper to taste
• Add hot pepper flakes when sautéing for extra heat

INSTRUCTIONS:

1. Separate egg whites from eggs and place egg whites aside.
2. In small sauté pan heat olive oil and add garlic, onion, green pepper, and tomatoes.
3. Sauté until vegetables are slightly soft.
4. Add seasoning and keep on low for 1 minute.
5. Place sautéed vegetables on plate and set aside.
6. In a small bowl lightly whip egg whites and add 2 tablespoons of non-fat milk.
7. Heat omelet pan or small non-stick pan and add egg whites in to pan.
8. Let cook without stirring for 1-2 minutes or until egg starts to form.
9. Separate egg from edges of omelet pan to make sure egg is not completely sticking.
10. Swirl pan to let uncooked egg in center reach hot edges of the pan.
11. When egg is almost fully cooked add vegetables to center and fold egg over completely covering vegetables.
12. Cook on both sides until egg is full cooked.
13. Serve with a side of potatoes and fresh salsa.

Tip: By excluding egg yolk in your
omelet you significantly reduce fat
and cholesterol, but you also lose
much of the recognizable yellow
color of an omelet. Try adding a
pinch of turmeric to your egg
mixture to add this yellow back.

Enjoy! ♥

Meatless Mondays – An Introduction

Hey everyone! Since turning vegetarian I have to say its been the best thing that happened to be healthy and fitness wise! But I know how some of you feel like you want to go vegetarian but is afraid that you’ll miss meat too much so I’m going to introduce to you guys MEATLESS MONDAYS. Some of you may already know about this which is good. So together with Monday Munchers I want to also include Meatless Monday Recipes! I just got hold the Meatless Monday book and I am ecstatic to share some of the recipes there with you.

Here’s The intro from the book itself:

Meatless Monday is a weekly start to a Healthier America (WORLD) and a Healthier You! By eating  less meat and fatty dairy foods, you will be cutting your main source of unhealthy saturated fat. More importantly, you’ll make room on your plate for healthier foods, such as fruits and vegetables.
Just one day a week – Give it a try!

FACT:

On average, Americans eat 84
pounds more meat per year than
recommended by the American Heart
Association

Meatless Monday is about BALANCING your plate and eating healthier by taking
small steps. Inch by inch, Monday by Monday.

The Math Behind Meatless Monday:

On average, Americans should reduce their saturated fat intake by 15%.
One day out of seven equals 15%!

“Use plant foods as the foundation of your meals”

FAT FACTS:

Everyone needs some fat to be healthy, but not all fat is the same. Different types of fats have  different effects on your health, especially on your cholesterol. Saturated fats raise bad cholesterol and YOUR risk for heart disease.

Move away from:

• Red meats, such as beef, pork, lamb and veal
• Whole milk and cheese
• Butter, cream, lard and shortening
• Coconut and palm oils

ALERT

Children and women of childbearing age should limit the following fish that may contain unsafe  amounts of mercury and other toxins: swordfish, king mackerel, tilefish, shark, and albacore tuna.  Choose canned light tuna over albacore or white

Polyunsaturated fats lower bad cholesterol (a good thing!), but may also lower your good cholesterol. Omega 3s are the SUPERSTARS of polyunsaturated fats — they raise good cholesterol and help prevent heart attacks, among a host of other amazing health benefits.

Try to eat TWO servings each
week of fatty fish, such as salmon,
mackerel, sardines, herring and
rainbow trout. Another good
source is ground flaxseed or
flaxseed oils.

Monounsaturated fats are the best types of fat you can eat. They lower your bad cholesterol, but  not your good cholesterol.

Replace your saturated fats with:
• olives and olive oils
• canola oils
• peanuts and peanut butter
• walnuts
• avocados

Trans-fats are just as bad for you as saturated fats, maybe even WORSE!
Trans-fats are hidden in many different foods.

Avoid foods with ‘hydrogenated’
or “partially-hydrogenated” in the
first few ingredients on the
nutrition label.

DID YOU KNOW?

An egg a day is okay! The cholesterol in eggs has less impact on your blood cholesterol levels than the saturated fat in meat.

SOY Not just Tofu anymore!

Soy is popping up everywhere and transforming the way ‘meatless’ foods look and taste! It’s being used to create healthy, high-protein, meatless alternatives to your old favorites: burgers, hot dogs,  lunch meat, cheese, Italian and breakfast sausage, meatballs, taco meat and chicken patties. You  won’t even miss the meat!

GIVE IT A TRY!

 Next time you make spaghetti with meat sauce at home, substitute ground soy crumbles (Italian sausage or ground beef flavor) or fake meatballs and see if your family even notices.

Fruits & Vegetables:

the key to good health Only 1 out of 5 Americans eat 5 to 9 daily servings of fruits and vegetables.  These foods PROTECT us against heart disease, cancers, stroke, diabetes and obesity. They also prevent vision loss, memory impairment, bone loss, and may even keep you looking younger! What’s not to love?? Canned, fresh or frozen, aim for at least FIVE a day…The more, the better. Men should get NINE servings daily!
• Start the day with a glass of 100% juice
• Snack on fresh or dried fruit throughout the day
• Put out veggies with low-fat dressing or dip before dinner or as a weekend snack
• Make fruit the main attraction for dessert – use low-fat yogurt as a dip, or top low-fat frozen yogurt with berries or mango
• Kids, and adults, love smoothies: blend some fresh or frozen berries with bananas, honey and low-fat milk or yogurt
• Toss veggies into pasta 2 minutes before it’s done cooking
• Avoid cooking in butter or overcooking ♥

So there you have it. The intro to Meatless Mondays! So stay tuned this Monday for our 4M post (Meatless Monday and Monday Munchers)!!

xoxo
Lara Krystle Novales
Thinspirational Journey | Fit, Healthy, & Beautiful
Weight Loss and Fitness Blogger