February 2016 archive

Shrimp with White Beans and Cashew Cheese – Phase 3

Shrimp with White Beans and Cashew Cheese is a Tuscan-inspired stew recipe that will make a perfect romantic supper for two, though it can easily be doubled.

Shrimp with White Beans and Cashew Cheese - Phase 3

You can also enjoy its leftovers with a piece of sprouted grain bread to serve as your healthy snack. Chop the fresh fennel fronds and stir a little into the shrimp mixture, top a fresh salad, or make a pesto.

Ingredients:

  • 1 tablespoon olive oil
  • 1 teaspoon finely chopped garlic
  • 1 cup finely chopped fennel bulb
  • 1/2 cup finely chopped onion
  • 1 teaspoon chopped fresh oregano
  • 1 cup chopped  tomato
  • 3/4 cup unsalted chicken stock
  • 1 (14.5-ounce) can unsalted cannellini beans, rinsed and drained
  • 1 bay leaf
  • 8 ounces medium shrimp, peeled and deveined
  • 2 tablespoons finely chopped fresh parsley
  • 1/4 teaspoon freshly ground black pepper
  • 1 ounce crumbled Cashew cheese (about 1/4 cup)

Directions: 

  1. Heat a large saucepan over medium heat. Add oil; swirl to coat. Add garlic; sauté 30 seconds or until fragrant.
  2. Add fennel, onion, and oregano; sauté 5 minutes or until lightly browned. Add tomato; cook 2 minutes. Add stock, beans, and bay leaf. Reduce heat to low; cover and simmer 10 minutes.
  3. Gently stir in shrimp; cook 2 minutes or until shrimp are done. Remove bay leaf; discard. Stir in parsley and pepper. Sprinkle cashew cheese over top.
  4. Serve and enjoy eating!

10 Ways to Stay Fit This Chinese New Year

10 Ways to Stay Fit This Chinese New Year2016 is the Year of the Red Fire Monkey, a lot of people has adapted the tradition and joins the celebration of Chinese New Year. It has been the tradition of the Chinese to observe the happy event – Lunar New Year. They gather as family and enjoy their sumptuous dinner. Plus they also practice hundreds of customs to bring good luck for the coming year. Everyone can enjoy the Chinese New Year, and, of course, expect lots of food and drinks. So how do you stay fit and healthy with all the chow you’ll encounter?

Here the easy tips to stay fit in celebrating the Year of the Red Fire Monkey

  1. Don’t Skip Your Breakfast – Planning to work-out your appetite for dinner? Then you should avoid skipping your breakfast. Not having your meals in the morning can get you to binge on more food later in the day, which means more unwanted calories. So eat a reasonably sized breakfast with lots of proteins and healthy fats. It will make you feel fuller and stop your urge from eating lots of food.
  2. Remember To Hydrate – Some Chinese dishes you’ll be eating may have lots of salt and MSG, its best to keep yourself well hydrated. Avoid sodas and sugary drinks and, of course, drinks lots of water. Having water also keeps you body temperature moderate. Also, if you’re having mandarin oranges, keep it in moderation, having too much citrus juice can cause heartburns.
  3. Control Your SnacksBa Kwa (a Chinese version of a jerky) or pineapple tarts may be flowing and of course, nobody can resist these delicious goodies. Don’t deprive yourself; rather take only one or two pieces per snack. The trick is taking them in smaller bites to make them last longer. Try to talk with others during your celebration of Chinese New Year, it’s also a good way to converse, and help you stop from munching plenty of snacks.
  4. Choose Dishes With Lots of Protein – Dishes with high protein content helps manages your hunger and, of course, controls your appetite. A meal with loads of protein helps keep you satisfied better. This only means you won’t consume more unwanted calories. Much on steamed chicken, lean pork, beef, eggs or seafood. These dishes are packed with protein for your healthy celebration.
  5. Drink Alcohol Moderately – Beer and liquor are part of the Chinese New Year celebration and of course, they have lots of calories. Abstain from drinking too much. You can politely decline drinks being served to you. Choose healthier alternatives and drink moderately. Also, remember to avoid sodas and sugar-filled drinks.
  6. Chew Your Food Slowly – You can consume fewer calories if you’re eating your food slowly. Chewing and swallowing your meals too fast doesn’t give you brain much time on processing how much you’ve consumed. Chewing your food slower allows you to properly digest it.
  7. Eat Lots of Fiber – We may seem to ignore fiber in our diet. If you want to manage your weight this Chinese New Year, then have more fiber-rich food. It keeps you feeling full, so you’re less likely to binge. Fill your plates with long beans, carrots, kai lan (Chinese broccoli) and other fiber-rich vegetables.
  8. Exercise Often – It’s the Chinese New Year, it’s a time for you to get active and keep fit. You don’t need lots of time to exercise. You can just do a 10-minute circuit. It includes 10 repetitions of star jumps, push-ups, squats, burpees and 20 repetitions of lunges.
  9. Use Smaller Plates – Researches have found having smaller plates for your meals helps in reducing your consumption. People tend to grab less food if they have small plates; therefore, you’re most likely to eat less.
  10. Read Food Labels – This way you will know what the ingredients are. Choose food with more fiber, protein, and calcium. Avoid the one’s with lots of salt, sugar and fat.

Check out our delectable Chinese Recipes here! Gong Xi Fa Cai!

Spicy Turkey with Lettuce Wraps – Phase 3

This fun and spicy turkey with lettuce wraps are the perfect appetizers this Chinese New Year.

It can be served with a chili garlic sauce for extra zip and it can be tossed with delectable raspberries with lime juice for a quick dessert.

Spicy Turkey with Lettuce Wraps - Phase 3

Ingredients: 

  • 1/2 cup water
  • 1/2 cup quinoa
  • 2 teaspoons olive oil
  • 1 pound lean ground turkey
  • 1 tablespoon minced fresh ginger
  • 1 large red bell pepper, finely diced
  • 1 8-ounce can artichokes, rinsed and chopped
  • 1/2 cup reduced-sodium chicken broth
  • 1 can (28 ounces) crushed tomatoes
  • 1 and 1/2 teaspoon chili powder
  • 1/2 teaspoon salt
  • 2 heads lettuce, leaves separated
  • 1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
  • 1 large carrot, shredded

Directions: 

  1. Bring water to a boil in a small saucepan. Add quinoa
  2. Reduce heat to low, cover and cook for 5 minutes. Remove from the heat.
  3. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon until the turkey is cooked through, about 6 minutes. Stir in the cooked quinoa, bell pepper, artichokes, broth, crushed tomatoes, chili powder and salt; cook until heated through, about 1 minute.
  4. To serve, divide lettuce leaves among plates, spoon some of the turkey mixtures into each leaf, top with herbs and carrot and roll into wraps.

Easy and Delectable Veggie with Quinoa – Phase 3

Transform your leftover Quinoa into a special and healthy Chinese food classic. This Easy and Delectable Veggie with Quinoa is a perfect on-the-go recipe this Chinese New Year.

Easy and Delectable Veggie with Quinoa - Phase 3

Ingredients:

  • 1/4 tablespoon olive oil
  • 1 large eggs, beaten
  • 2 medium uncooked scallions, cut into 1-inch pieces
  • 1 medium sweet red peppers, thinly sliced
  • 1 cup carrots
  • 1 tablespoon minced garlic
  • 1 tablespoon fresh, minced ginger root
  • 1 1/2 cups cooled cooked quinoa
  • 4 teaspoons coconut aminos
  • 1 teaspoon balsamic vinegar

Directions: 

  1. Heat the olive oil over medium heat. Add egg and swirl to coat pan; cook egg through, remove to a plate and break egg up into small pieces with a fork.
  2. Off heat, recoat skillet with cooking spray. Add scallions, pepper, carrots, garlic and ginger to skillet; saute for 5 minutes. Add quinoa; heat through. Stir in cooked egg, coconut aminos and balsamic vinegar serve.

Spicy Chicken Turnip Noodle Soup – Phase 3

Substitute your plain noodles with turnips to give Spicy Chicken Turnip Noodle Soup a richer taste – it makes for a perfect lunch or appetizer.
Spicy Chicken Turnip Noodle Soup - Phase 3

Ingredients: 

  • 1 12 ounces chicken breast (with bones), skin discarded
  • 6 cups chicken broth
  • 2 cups water
  • 1 red bell pepper
  • 5 scallions
  • 2 teaspoons chili powder 
  • 1 can (28 ounces) crushed tomatoes
  • 2 large turnips
  • 1/4 cup cilantro leaves
  • 1 lime cut into wedges for serving

Directions

  1. Place a medium saucepan over medium heat and bring the chicken, broth and two cups of water to a simmer.
  2. Reduce the heat to low, cover and simmer until the chicken is cooked through, about 30 minutes. Remove the chicken and let cool.
  3. Deseed and thinly slice the red bell pepper and slice the scallions on an angle. Peel the turnips, spiral cut them (use Blade C for Inspiralizer) and trim them.
  4. Shred the chicken and set aside. Place bones into the broth and raise the heat to bring to a boil. Let cook uncovered and reduce down by one-third, about 10-15 minutes.
  5. Scoop out the bones with a slotted spoon. Whisk the chili paste and crushed tomatoes into the broth and return to a simmer over medium-high heat.
  6. Add the turnip noodles and bell pepper and cook until the noodles are just tender, about three minutes. Stir in the shredded chicken and scallions.
  7. Ladle the soup into bowls and top with cilantro leaves. Serve with the lime wedges.

Ginger-Garlic Chicken Stir-Fry with Quinoa – Phase 3

The perfect blending of veggies, herbs and spices of Ginger-Garlic Chicken Stir-Fry with Quinoa brought tons of sensational flavor with this meal. Stir in chili paste to have a spicy variation.

Ginger-Garlic Chicken Stir-Fry with Quinoa - Phase 3

 

Ingredients:

  • 3/4 pound uncooked boneless skinless chicken breasts, cut into 1/2-in wide strips
  • 1/4 cup coconut aminos
  • 2 teaspoons olive oil divided
  • 2 cups uncooked broccoli, small florets
  • 1 medium  red pepper, quartered lengthwise, thinly sliced crosswise
  • 1 large uncooked carrot, thinly sliced
  • 1 cup drained, chopped canned artichokes
  • 4 medium uncooked scallions, whites cut into 1-in pieces, greens sliced, divided
  • 1/2 cup chicken broth, divided
  • 1 tablespoon chopped fresh ginger root (or to taste)
  • 1 tablespoon minced garlic
  • 2 tablespoons water, optional
  • 1/2 teaspoon chili powder
  • 2 cups of cooked quinoa

Directions: 

  1. Combine chicken and 2 tablespoons coconut aminos in a medium bowl; let stand 10 minutes.
  2. Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add chicken and stir-fry until lightly browned and cooked through, about 3 minutes; remove to a plate.
  3. Add remaining teaspoon oil, broccoli, pepper, carrot, artichokes and white part of scallions to same skillet; drizzle with 1/4 cup broth and reduce heat to medium-high. Stir-fry until vegetables are crisp-tender, about 8 minutes.
  4. Add scallion greens, ginger, and garlic to skillet; stir-fry until fragrant, about 1 minute.
  5. Add chicken and any accumulated juices back to skillet; add remaining 1/4 cup broth, remaining 2 tablespoons of coconut aminos and water.
  6. Cook, until heated through, stirring, about 1 minute. Stir in chili paste, if using. Serve with quinoa.

3 Healthy and Delectable Chia Seeds Recipes

Chia seeds are one of the healthiest foods and one of the main source of healthy fats. These tiny but powerful seeds are packed with omega-3s, calcium, potassium, and magnesium that that are good for our brain and body.

STUNNING BENEFITS AND 3 HEALTHY AND DELECTABLE CHIA SEEDS RECIPES

However, most of us didn’t include chia seeds in our food recipes and diet because we only know limited recipes for chia seeds like Chia Pudding. Because of this limited knowledge, we often take Chia’s stunning health benefits for granted.

Well, it’s about time to take your Chia Seeds into a whole new level! We are delighted to say that Chia Seeds is more than that! You can now incorporate chia seeds into these delectable recipes and reap and enjoy its stunning health benefits.

1. Use it as a Toppings

Add some crunch and crispiness in your oatmeal breakfast by adding chia seeds to your morning breakfast. Chia seeds will take the form of a gelatinous ball if sat in liquid for a while.

Just 1 tablespoon of chia seeds will give you 5 grams of fiber and 3 grams of protein. A healthy and satisfying meal to start your day! You can cook this healthy oatmeal recipe for Phase 3!
chia seeds

Ingredients:

Directions:

  • Prepare and cook your steel-cut oatmeal.
  • While your oatmeal is cooking, add 2 tablespoons of chia seeds to a 3/4 cup of almond milk and stir occasionally until gelled.
  • Once your seeds have soaked up all your milk, fold the mixture into your oats.
  • You can top it with your favorite blueberry and raspberries! Add a dash of stevia or xylitol for sweeter oatmeal.

2. Mix it with your muffins and pancakes.

If you are a fan of making muffins, pancakes, and waffles, try to toss in these nutritious chia seeds! Chia seeds have a neutral flavor that blends perfectly with your pancakes and muffins. You can prepare this delicious Chia Seed Muffin Recipe.

Chia Pumpkin Muffins

Chia Pumpkin Muffin Recipe

  • 2 cups steamed and pureed pumpkin or 16 oz. can organic pumpkin (make sure there is the only pumpkin listed on the ingredient list)
  • 1 Tbs chia seeds, ground (use a coffee or spice grinder)
  • 1 cup quinoa flour
  • 1/2 cup arrowroot starch
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 2 tsp. baking powder
  • 1/2 tsp sea salt
  • 2 eggs (or egg substitute)
  • 1/4 cup virgin olive oil or coconut oil
  • 1/2 cup coconut syrup
  • 1 Tbs vanilla
  • 1/2 cup of chopped walnuts or pecans, optional

Instructions:

  • Pre-heat oven to 350.
  • Mix all ingredients together.
  • Spoon into lined muffin tray.
  • Bake for 15 – 20 minutes until toothpick inserted comes out clean
  • Eat one, freeze the rest or you’ll be in trouble.

3. Make it As Your Spread

Add some variations and spice while eating your favorite morning bread. Make a delectable and nutritious jam to fill your sprouted grain bread. You won’t even need to use pectin to bind your jam. Try this healthy and nutritious blackberry chia jam recipe

Blackberry Chia Jam Recipe:

Ingredients:

  • 1 cup blackberries
  • 1 medium of peach, peeled, cored and cut into cubes
  • 1 1/2 tablespoons lemon juice, from half a lemon
  • 1 tablespoon of stevia or xylitol.
  • 2 tablespoons chia seeds

Instructions: 

  • In a small saucepan over medium heat, combine the blackberries, cubed peaches, and lemon juice.
  • As the fruit heats up and the juices bubble and boil, smash the fruit using the back of a fork until they break down. This should take 3 to 5 minutes.
  • Sweeten the mashed fruit with 1 tablespoon of stevia or xylitol, to your liking. Add the chia seeds and stir once.
  • Remove from the heat and let the jam set for about 5 minutes to thicken.
  • Cool, and transfer to an airtight container and refrigerate. This jam will keep for 2 weeks in the fridge.

Chia seeds may be too small for a food, but it is packed with remarkable nutrients that are essential for our health and well-being. What about you? What’s your favorite chia seed recipe? Share it on our comment section.

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