Thursday, January 11, 2018

Bacon Avocado Tomato Egg Salad
When most people think of salads, they immediately visualize big, leafy strips of lettuce tossed into a bowl with all sorts of colorful companion vegetables. But there are also those kinds of salads that use deliciously sinful mayonnaise as their chief ingredient. Some of the more popular types of these salads are egg salad, potato salad, chicken salad, and the ever popular (and my personal favorite) seafood salad.

Bacon Avocado Tomato Egg Salad

Probably the easiest and least expensive to make of all mayonnaise based salads is egg salad. Who doesn't have a few extra eggs and mayonnaise in their refrigerator? This salad does a great job at filling a person up with plenty of protein, fat, and calories. An interesting twist to this delightful salad is adding corn, avocado, and crisp bacon. While it may sound a bit odd, the mix tastes out of this world!

The first step is to fry some bacon. Cook four slices of bacon in a shallow pan until crispy. Remove them and place on paper towel covered plate to drain the grease.

Second step is to boil some eggs. Now this may sound easy enough, but chances are you're one of the many people out there that have been over-boiling eggs throughout your entire life! Spread out a single layer of eggs in a pan. Fill with cold water until the eggs are covered by at least an inch of water. Bring the water to a boil and then crank the heat down a bit and simmer the eggs for another two minutes. Finally, turn the heat off, cover the eggs, and let them sit in the hot water for at least twelve minutes. This works with small batches of eggs (6 to 8). Before assuming all the eggs are hard boiled to your liking, you should crack one open and make sure its yolk is cooked enough for your taste. If not, let them cook some more. Once the eggs are done, remove them from the pan and place them inside a bowl of cold water to let them cool off.

After the eggs have cooled, peel them and slice them into small squares. Do the same for the avocados, and then place both eggs and avocados in a large bowl.

In a small bowl, mix the dressing. Add the mayonnaise, mustard, corn (drain it first), curry powder, tomatoes (chopped and diced), and lemon juice together. And don't forget your bacon! Chop the bacon into small pieces and mix into the dressing. Last, pour the dressing into the bowl of chopped eggs and avocado, and then mix everything together.

If you want, you can sprinkle fresh parsley across the salad. And if you're feeling even more indulgent, heat up some flour tortillas and use the salad as a spread. This will serve two to four people.

  • 8 hard boiled eggs, peeled
  • 2 ripe avocados
  • 2 tomatoes
  • 4 slices of bacon
  • 1 tablespoon of Dijon mustard
  • 2 cans of corn kernels (about 20oz total)
  • 1 cup of mayonnaise
  • 1 tablespoon of curry powder
  • 4 tablespoons of lemon juice
  • 6 flour tortillas


RELATED: Easy Breakfast Burrito Recipe

Article Source:

Monday, December 11, 2017

Peanut Butter Ground Flax Seeds Energy Bites Recipe
Peanut butter is a very healthy food. Especially when dieting and also for workouts. We are all in a rush with work and families while still trying to fit in exercise that many of us resort to energy and protein bars on a daily basis. Problem is these energy bars are loaded with sugars (even the healthier cane type).


Enter peanut butter; this versatile food will fit in with so many healthy endeavors. It's a great snack with apples, or spread on crackers and especially yummy in a peanut butter workout smoothie with added protein powder for recovery.

Did you know that peanuts are not a nut but a member of the legume family which is related to peas, lentils, chickpeas and other beans? Because of this they have many necessary and healthy nutrients like folate which is essential for the structure of our DNA and RNA at the cellular level and is important for our body tissues like bone marrow and the intestinal tract. Folate is also necessary to help the body synthesis and breakdown amino acids. Without folate or folic acid, your body's nervous system and brain function would be affected in negative ways.

Peanut butter also contains vitamin E, an antioxidant, involved in immune function and also aids the heart along with resveratrol. Other nutrients in peanut butter are the mineral zinc, used by your body for repair and the immune system, niacin, protein and manganese. According to the American Peanut Council, "the Nurses' Health Study that involved over 86,000 women, have found that frequent nut consumption is related to reduced risk of cardiovascular disease." This great little bean also contains thiamine (vitamin B1), B6, riboflavin (B2), iron and calcium.

RELATED: What You Should Eat After Your Workout - Post Workout Nutrition

Peanuts are also a contender with fruit as a source of antioxidants because they contain oleic acid, the same fat in olive oil. The research done on peanuts was found to be as loaded with antioxidants as strawberries and blackberries. They also contain more antioxidants than apples and carrots! This I'm sure will be a surprise to many people as it was to me.

Yes peanut butter does contain fat but 80 percent is good fat which can help you lower LDL cholesterol (the lousy cholesterol). Fat none-the-less is a critical nutrient needed for brain function and for moving fat soluble vitamins where your body needs them like the skin.

Peanut Butter Ground Flax Seeds Energy Bites Recipe

Peanut Butter Energy Bites Recipe


  • 1 cup old fashioned rolled oats
  • ⅔ cup creamy peanut butter
  • ½ cup ground flax seeds
  • 1/4 cup chocolate chips
  • 1 teaspoon vanilla
  • 2 tablespoons honey


  1. Place all ingredients in a large bowl and stir together well to combine.
  2. Place bowl of "dough" in the fridge for 30 minutes to an hour so it can set up.
  3. Bring dough out of the fridge and roll into balls about 1 Tablespoon in size.
  4. Store in a covered container in the fridge.

Monday, October 30, 2017

Easy Breakfast Burrito Recipe
We make these easy healthy breakfast burritos for breakfast and for supper. They are full of protein and taste great any time of the day. This recipe is versatile, and you can add any ingredient that is your favorite. It makes great leftovers for lunches the next day, saving you time and money.

Easy Breakfast Burrito Recipe

Here is a simple breakfast burrito recipe


Servings: 2

Prep Time: 10 minutes

Cooking Time: 10 minutes

  • 2 medium Tomato, finely chopped
  • 2 tablespoons Tomato ketchup
  • 2 medium Spring Onions, finely chopped
  • 100g Mushrooms, sliced
  • 1 cube(s) Vegetable stock cube(s), vegetable, made up with 150ml hot water
  • 1⁄2 teaspoons Black pepper
  • 1 spray(s) Calorie controlled cooking spray
  • 3 medium, raw Egg, whole, raw
  • 2 tablespoons Skimmed Milk
  • 2 medium Tortilla wrap(s)
  • 1 pinch Salt, to taste


Step 1

First make the salsa by mixing together the tomatoes, tomato ketchup and spring onions. Set aside

Step 2

Next, simmer the mushrooms and vegetable stock in a saucepan for about 3 – 4 minutes, stirring occasionally.

Step 3

Meanwhile, spray a medium non-stick saucepan with low fat cooking spray. Beat the eggs and milk together and season with salt and pepper. Add to the saucepan and scramble the eggs over a medium heat until just set. Remove from the heat.

Step 4

Warm the tortillas in a hot frying pan, one at a time, flipping them over after a few seconds.

Step 5

Lay the tortillas on two separate serving plates and fill the centre with scrambled eggs and well-drained mushrooms. Fold up one edge of each tortilla to form the base, then fold in the sides to form pockets. Serve with the tomato salsa.

Step 6

Cook’s tips: For extra flavor, stir a couple of snipped grilled turkey rashers into the scrambled eggs. This will add 1/2 Point per serving. If you like, add some chopped fresh herbs to the salsa, such as coriander or parsley.

RELATED:  4 Healthy Breakfast Recipes for Weight Loss


Monday, August 07, 2017

5 Healthy Salad Recipes for Fat Loss and Muscle-Building
If there’s one thing we know you’re not eating enough of, it’s produce. Any way that you can figure to get more fruit, nuts, and leafy green vegetables into you life, do it. More and more research is showing that the primary cause of fat gain in American may not be too many calories it may be a lack of nutrients, caused by our packaged and processed diets. Salads may not seem particularly macho. But neither are man boobs.

5 Healthy Salad Recipes for Fat Loss and Muscle-Building

1. Tuna-stuffed Avocado


  • 1 avocado
  • 3 oz can tuna, drained
  • ½ cup bell pepper, diced
  • ½ cup red onion, diced
  • ½ cup cucumber, diced
  • ⅓ cup low-fat, plain Greek yogurt
  • 1 tsp lemon juice
  • ½ cup fresh orange segments, diced

  1. Slice avocado in half vertically. Remove pit and scoop out flesh, leaving about ¼ inch all around.
  2. Put the scooped out fruit in a bowl with tuna, bell pepper, onion, cucumber, yogurt, and lemon juice. Mix with a spoon.
  3. Add orange to bowl and mix gently. Distribute mixture between avocado halves and serve.

Tuna-stuffed Avocado

Makes 1 serving

Per serving:
• 538 calories • 33 g protein
• 32 g carbs • 34 g fat

2. Calamari Salad

Calamari Salad


  • 1 lb calamari, sliced
  • 2 tbsp coconut oil
  • Salt and pepper
  • Garlic powder

  • 1 tbsp coconut oil
  • ½ cup olives
  • 1 spritz lemon
  • 1 spritz lime Parsley for garnish

For the salad:
  1. Coat calamari with oil and season to taste with spices.
  2. Add to a skillet and cook over medium heat until squid turns opaque.

For the dressing:
  1. Add all ingredients to a shaker cup and shake until mixed well.
  2. Drain dressing over cooked squid and serve.
Makes 4 servings

Per serving:
• 214 calories • 18 g protein
• 5 g carbs • 14 g fat

3. Sweet Potato Crab Salad

Sweet Potato Crab Salad


  • ½ cup English cucumbers, diced
  • 1 tbsp plus ¼ Feta cheese, crumbled
  • 4 oz white balsamic vinegar
  • 4 oz sweet potato puree
  • 1 tbsp Sriracha or Thai chili paste
  • 2 tbsp light corn syrup
  • 1 tbsp salt and pepper blend
  • 1 cup tomatoes, diced
  • 12 mint leaves, julienned
  • 1 cup 80/20 blended oil
  • (80% vegetable oil, 20% olive oil)
  • 2 lb jumbo lump crab meat


  1. Blend cucumbers, 1 tbsp Feta, vinegar, sweet potato puree, Sriracha, corn syrup, and salt and pepper in a food processor, and puree until smooth.
  2. Pour mixture through either a chamois cloth or cheesecloth and return to food processor while slowly adding oil until smooth.
  3. Mix tomatoes, remaining Feta, and mint into a bowl. Add 1 cup of dressing to salad, mix, then add crab and toss to coat crab. Be sure not to break up crabmeat; you want to leave as many lumps as possible.

Makes 4 servings

Per serving:
• 837 calories • 49 g protein
• 19 g carbs • 63 g fat

4. Pineapple-Grilled Shrimp Salad

Pineapple-Grilled Shrimp Salad


  • 2 tbsp extra-virgin olive oil
  • 2 tbsp high-quality tequila
  • 1 tsp agave nectar or honey
  • 2 tbsp low-sodium soy sauce
  • 1 tsp ground cumin
  • 1 tsp red pepper flakes
  • 1 lb large shrimp, peeled and deveined
  • 2 cups pineapple, sliced into 1” triangles
For the Salad

  • 6 cups dark, leafy mixed greens
  • ½ cup roasted red peppers, thinly sliced
  • 1 ripe avocado, halved and thinly sliced
  • ½ cup toasted pine nuts

For the Dressing

  • 2 tbsp extra-virgin olive oil
  • 1 tsp high-quality tequila
  • 2 tsp low-sodium soy sauce
  • 2 tbsp orange juice
  • 2 tbsp lime juice
  • ½ tsp cumin
  • ½ tsp chili flakes


  1. Combine and whisk marinade ingredients. Add shrimp and pineapple. Toss to coat. Cover and leave in fridge for 30 mins.
  2. Grill marinated shrimp and pineapple (or saute in a skillet over medium) until shrimp is done.
  3. Combine and whisk dressing ingredients. Add greens and peppers. Toss. Top with shrimp, pineapple, avocado, and pine nuts.

Makes 4 servings

Per serving:
• 498 calories • 28 g protein
• 25 g carbs • 30 g fat

5. Brussels, Bacon, Burst Tomato & Feta Salad


  • 3 tbsp olive oil
  • 2 cups grape tomatoes
  • 2 cups Brussels sprouts leaves
  • ¼ cup Craisins, soaked in hot water and drained
  • ¼ cup white balsamic vinegar
  • 1 tsp Kosher salt
  • 1 tbsp Dijon mustard
  • ¼ cup red onion, julienned
  • ⅓ cup 80/20 blended oil/grape-seed oil
  • 1 cup Feta cheese, crumbled
  • 1 cup bacon, julienned


  1. Bring oil to a simmer in a pan over medium-high heat, then add tomatoes, tossing and cooking until skin bursts. Once burst, remove from heat and hold for salad.
  2. Next, bring 6 cups salted water to a boil, then add leaves and stir, cooking for 1-2 minutes. Once cooked, remove from water and allow to air cool.
  3. In a food processor combine Craisins, vinegar, salt, mustard, and onion, then puree. Slowly add oil. Once blended, taste and season, then remove.
  4. To finish salad, mix all ingredients in large bowl, add ½ cup dressing and toss well to coat salad. Plate, top with Feta and bacon, and serve immediately.

Makes 4 servings

Per serving:
• 481 calories • 11 g protein
• 24 g carbs • 39 g fat 

Tuesday, August 01, 2017

How Many Calories in a Kiwi
Kiwi is known around the world as the exotic fruit offers several varieties, with the most common type of kiwi, the Zhong Hua, is sold in grocery stores. The Zhong Hua has a brown exterior with a hair like texture, the inside of the Zhong Hua, can be green in color, greenish yellow, or yellow. The Jing li is an oval shaped kiwi that contains a green interior. The Ruan Zoa is a small kiwi with a green interior, and the Moa Hua is a sweeter version of kiwi. Calories in a kiwi depend on the size of the kiwi.

How Many Calories in a Kiwi

Kiwi - 46 calories or (76.0g.) caloric content for a kiwi without the skin.
Kiwi - 56 calories or (91.0g.) caloric content for a large kiwi without the skin.
Kiwi - 108 calories or (177.0g) caloric content per 1 cup serving. Kiwi is also known as Chinese goose berries.

Nutrition Facts

The nutritional value in kiwi is extensive with vitamins C and E, folic acid. Kiwi contains essential minerals such as calcium, chromium, iron, potassium and zinc. Calories in a kiwi are low, offering a healthy alternative snack for those who are trying to lose weight.

RELATED: Top 5 Fruits to Eat to Lose Weight Quickly

Health Benefits

Vitamin C found in Kiwi, is known for building a strong immune system, and assists with the absorption of iron, and has long been thought to prevent certain types of cancer. Vitamin E found in kiwi offers health benefits that include protection against heart disease. Vitamin E is known for preventing the appearance of wrinkles and fine lines and promotes healthier skin for those who have problems with dry skin and chaffing. Folic acid, found in the kiwi offers health benefits that include a healthy production of red blood cells. Folic acid is an important nutrient for expectant mothers as well as infants. Calcium found in kiwi offers health benefits related to bone health. Calcium is often recommended for women who are at risk for osteoporosis. Calcium has been known to help lower blood pressure, as well as reduce the risk of certain types of cancer. Calcium is believed to reduce the occurrence of kidney stones. Studies reveal that dieters who lose and maintain their weight have a higher calcium intake. Calories in a kiwi are low. Kiwi is full of nutritious vitamins and minerals making the kiwi a healthy food choice for those who wish to lose weight.

How to Store

In order to ripen kiwi fast keep them in a brown paper bag with an apple, pear or banana at room temperature. For a more gradual ripening keep ripe and unripe kiwi in the refrigerator. Refrigerate no longer than one to two weeks.

Article Source:

Wednesday, July 26, 2017

400 Calorie Vegetarian Dinners - Slimming Vegetarian Recipes
Vegetarian meals are another great choice for healthy, reduced calorie eating. They are naturally low in fats in general and saturated fats in particular. This makes it easy to achieve that high nutrient, low calorie balance that we are looking for. They also offer a tremendous variety of flavors, adding variety to your mega meal plan. We try to have at least one vegetarian dinner a week, and I often eat meatless lunches.

400 Calorie Vegetarian Dinners - Slimming Vegetarian Recipes

1. Meal in a Potato

You’ll really get your veggies in this recipe. And you’ll also get so much taste and volume that you won’t even think about the fact that it is meatless.

  • 1 pound (455 g) cauliflower florets, steamed until crisp-tender
  • 1 pound (455 g) broccoli florets, steamed until crisp-tender
  • 1 cup (160 g) onion, steamed until crisp-tender
  • 1 cup (150 g) red bell pepper, steamed until crisp-tender
  • 4 large potatoes, baked
  • 1 cup (110 g) low fat Swiss cheese

Steam vegetables. Cook potatoes in oven or microwave until done. Split and top with hot vegetables. Sprinkle with cheese.


Each with: 408 Calories (6% from Fat, 19% from Protein, 74% from Carb); 21 g Protein; 3 g Total Fat; 1 g Saturated Fat; 1 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 80 g Carb; 13 g Fiber; 10 g Sugar; 451 mg Phosphorus; 424 mg Calcium; 157 mg Sodium; 1675 mg Potassium; 1988 IU Vitamin A; 13 mg ATE Vitamin E; 247 mg Vitamin C; 12 mg Cholesterol

2. A Little Different Stuffed Pepper

400 Calorie Vegetarian Dinners - Stuffed Pepper

Peas and carrots, as well as finely chopped walnuts, give these stuffed peppers not only a nutritional boost, but a flavor boost as well.

  • 4 green bell peppers
  • 1 tablespoon (15 ml) olive oil
  • 1 cup (160 g) onion, chopped
  • 1/2 teaspoon garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 cup (61 g) carrot, julienned
  • 1 cup (150 g) peas, fresh or frozen
  • 1 cup (180 g) tomato, diced
  • 1/3 cup (40 g) walnuts, finely chopped
  • 1 1/2 cups (293 g) brown rice, cooked
  • 2 cups (490 g) low sodium spaghetti sauce

Preheat oven to 350°F (180°C, or gas mark 4). Wash and clean green bell peppers. Cut off tops and remove seeds and membrane. Steam peppers 3 to 4 minutes.

Meanwhile, heat oil in wok or large skillet and add onion and garlic. Sauté 1 minute. Add herbs, carrot, and peas. Continue to cook 3 to 5 minutes or until carrots are tender, stirring constantly. Reduce heat and add the tomato, walnuts, brown rice, and 1/2 cup (123 g) tomato sauce. Heat through. Stuff mixture into peppers. Spread 1/2 cup (123 g) sauce in bottom of baking dish. Stand peppers upright. Pour remaining sauce over the tops of peppers. Bake in oven for 30 minutes.


Each with: 405 Calories (35% from Fat, 10% from Protein, 55% from Carb); 11 g Protein; 17 g Total Fat; 2 g Unsaturated Fat; 8 g Monounsaturated Fat; 5 g Polyunsaturated Fat; 58 g Carb; 12 g Fiber; 22 g Sugar; 248 mg Phosphorus; 99 mg Calcium; 186 mg Sodium; 1129 mg Potassium; 3861 IU Vitamin A; 0 mg ATE Vitamin E; 147 mg Vitamin C; 0 mg Cholesterol

3. Marinated Vegetable Salad

This hearty salad is a full meal. It’s full of beans and cheese for protein, as well as a generous helping of lots of vegetables, and is the perfect meal for a warm evening.

  • 4 cups (360 g) red cabbage, shredded
  • 4 cups (440 g) carrot, shredded
  • 2 cups (512 g) kidney beans, drained
  • 2 cups (200 g) green beans, cooked and cooled
  • 2 cups (480 g) chickpeas, drained
  • 32 cherry tomatoes, halved
  • 1/3 cup (8 g) sugar substitute, such as Splenda
  • 1/3 cup (60 ml) olive oil
  • 1/2 cup (120 ml) cider vinegar
  • 1/4 cup (40 g) onion, minced
  • 1 1/2 cups (173 g) low fat cheddar cheese, shredded

In a 2 1/2-quart (2.4 L) bowl, place a layer of cabbage, carrot, kidney beans, green beans, chickpeas, and tomatoes. In a jar with tight lid, place sugar substitute, oil, vinegar, and onion. Cover and shake until well mixed. Pour over vegetables. Cover bowl with plastic wrap. Refrigerate at least 4 hours to marinate vegetables. Top with cheese before serving.


Each with: 415 Calories (34% from Fat, 20% from Protein, 46% from Carb); 21 g Protein; 16 g Total Fat; 3 g Unsaturated Fat; 10 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 50 g Carb; 16 g Fiber; 11 g Sugar; 398 mg Phosphorus; 278 mg Calcium; 286 mg Sodium; 1153 mg Potassium; 11 836 IU Vitamin A; 20 mg ATE Vitamin E; 64 mg Vitamin C; 7 mg Cholesterol

4. Great Grilled Vegetable Meal

400 Calorie Vegetarian Dinners - Great Grilled Vegetable Meal

Grilled vegetables are teamed with tomatoes and fresh mozzarella for a warm salad that is perfect for warm weather.

  • 4 red bell peppers
  • 8 Japanese eggplants
  • 2 heads radicchio
  • 2 bulbs fennel
  • 2 tablespoons (28 ml) olive oil
  • 4 medium tomatoes, sliced
  • 8 ounces (225 g) fresh mozzarella
  • 2 tablespoons (28 ml) balsamic vinegar

Tip: You can substitute other vegetables like onions and zucchini.

Heat a grill and place the red bell peppers on to cook. Grill until the skin of the peppers is blackened and appears blistered. Remove peppers from the grill and place in a brown paper bag. Roll bag up and allow to set for about 10 minutes in order to enhance flavor. Split the eggplant, radicchio, and fennel in halves; brush radicchio, fennel, and fleshy parts of eggplant with a bit of the olive oil. Place eggplant, radicchio, and fennel on the grill and grill until done, about 8 to 10 minutes. While vegetables are grilling, peel the peppers by placing under cold water and scraping the blistered skin off. It should come off easily. Divide the grilled vegetables among 4 plates. Add slices of the fresh tomatoes and cheese. Drizzle with vinegar.


Each with: 394 Calories (37% from Fat, 20% from Protein, 43% from Carb); 22 g Protein; 18 g Total Fat; 7 g Unsaturated Fat; 8 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 46 g Carb; 18 g Fiber; 11 g Sugar; 508 mg Phosphorus; 595 mg Calcium; 498 mg Sodium; 2137 mg Potassium; 6225 IU Vitamin A; 70 mg ATE Vitamin E; 356 mg Vitamin C; 36 mg Cholesterol

RELATED: Cucumber Salad Recipes

5. Eggplant Zucchini Casserole

Eggplant Zucchini Casserole - 400 Calorie Vegetarian Dinners

Called it baked spaghetti, vegetable lasagna, or whatever you want, this vegetarian dish is healthy, tasty, and filling. Spaghetti teams with vegetables, primarily eggplant and zucchini, in an Italian-style baked casserole.

  • 1 medium eggplant, peeled and sliced
  • 2 cups (240 g) zucchini, sliced
  • 28 ounces (758 g) low sodium spaghetti sauce
  • 1/2 cup (50 g) celery, chopped
  • 1 cup (150 g) green bell pepper, chopped
  • 8 ounces (225 g) part skim mozzarella, grated
  • 8 ounces (225 g) whole wheat spaghetti, broken into 1-inch (2.5 cm) pieces

Layer 1/2 eggplant slices in greased 9 × 13-inch (23 × 33 cm) baking dish, then 1/2 zucchini, then 1/2 spaghetti, 1/2 celery, and green bell pepper. Sprinkle with 1/2 cheese and 1/2 spaghetti sauce. Repeat layers. Bake, covered, at 350°F (180°C, or gas mark 4) for 1 1/2 hours.


Each with: 403 Calories (28% from Fat, 18% from Protein, 54% from Carb); 19 g Protein; 13 g Total Fat; 5 g Unsaturated Fat; 6 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 58 g Carb; 11 g Fiber; 19 g Sugar; 362 mg Phosphorus; 367 mg Calcium; 291 mg Sodium; 974 mg Potassium; 1234 IU Vitamin A; 47 mg ATE Vitamin E; 44 mg Vitamin C; 24 mg Cholesterol

RELATED: 5 Delicious Fat Burning Juices Recipes That Boost Metabolism