Healthy Vegetarian Food – Bok Choy Delight

Bok Choy Delight  –

1. Chop & stir-fry: Bok Choy, Garlic, Green Onions, shallots & ginger.

2.  Stir -fry on medium/high heat with olive oil

3. Close to finish, add low sodium soy sauce.

Sprinkle hot chili flakes if you like heat!

Healthy Vegetarian Food

Here’s a recipe for easy courgette bean burgers!

Here’s a recipe for yummy, easy courgette bean burgers!

I absolutely adore these burgers which are practically FAT FREE and even have the appearance of a meat, but taste aromatic and earthy from the cumin, yet retain the sweetness of the courgette, with a crispy cornflour coating.

Ingredients:

  • 1 courgette/zucchini
  • 1 can of red kidney beans
  • 50g breadcrumbs
  • 1 tbsp BBQ sauce
  • 1/4 tsp cumin
  • 1 tsp of hot sauce
  • a few tbsp cornflour

First off, start by peeling the courgette and slicing it into batons. This task sounds more daunting than it actually is. I do it by cutting it first into 3 or 4 sections, then thinly slicing the skin off. Like so:

Spray a pan and fry the batons with a sprinkle of salt for 5-10 minutes until soft and mushy. Watch out to make sure they don’t burn in the process.

Meanwhile, drain a can of red kidney beans and mash them. I used a stick blender, but a food processor would be fine. Some people like to keep some beans whole, but I just totally puréed mine.

When the courgette batons are very soft and browner in colour, take them off the heat and add to the beans. Add the hot sauce, the BBQ sauce and the cumin and mash everything together with a wooden spoon, preferably so there are no lumps of courgette, but there will be some stringy remains. That’s fine though.

Pour in the breadcrumbs and mix them into the burger paste.

Finally, spread a few tablespoons of cornflour over a flat bowl. Grab a handful of the burger ‘dough’ (should be around a fifth of the total as this makes 5 burgers) and roll it into a bowl. Roll it around in the cornflour, then drop onto a pre-heated frying pan and flatten it out. Similarly, do this to form 4 more burger patties.

Fry on both sides until heated all the way through. This does take some time, but be patient, keep an eye on them.

In the meantime I made some caramelised red onions and courgette chips.

When my burger was done, I added the onions, a handful of spinach and a spoonful of burger relish.

Nutritional Info per patty (based on 5)

Calories: 98kcal | Carbs: 18g | Protein: 5g | Fat: 0g | Sat. Fat: 0g | Sugar: 3g

 Ginger and teriyaki tofu with vegetables and soba

 Ginger and teriyaki tofu with vegetables and soba.

Ingredients (for 1 large serving):

  • about 90g of firm tofu
  • 1/4 red onion
  • teriyaki sauce
  • 1/4 tsp ginger
  • 1 garlic clove
  • 45g soba
  • 50g broccoli
  • 50g baby corn

Start by slicing your tofu into small squares, mincing your garlic clove and chopping/slicing your broccoli, baby corn and onion.

Then coat a bowl with a layer of teriyaki sauce and leave the tofu on top to soak up the flavour. After a couple of minutes, sprinkle over the ginger and garlic and I arranged the onion around the tofu here because well it looked nice it’s really unnecessary. I then left this for a really minimal amount of time, but if you could prepare this a couple of hours in advance (overnight even) then just leave it in the fridge, I’m sure the extra effort would be worth it. (Add salt and pepper if you like but I didn’t bother.)

Spray a pan and fry the onions for about 5 minutes, before adding the tofu. Keep a close eye on the pan and continue to stir so everything cooks evenly and nothing is burnt on one side and uncooked on the other.

After adding the tofu to the pan, add boiling water to the soba and baby corn. Bring it back to boiling point and allow it to simmer for 7 minutes. Then add the broccoli and simmer for another 5 minutes.

Drain the noodles and the vegetables, then take the pan with the tofu off the heat.

Arrange the noodles/veggies into a well and place the tofu in the middle.

I topped mine with a drizzle of sweet chilli sauce but it’s flavourful enough without.

Damn that looks fiiiiine.

Ginger and teriyaki tofu with vegetables and soba.

Ingredients (for 1 large serving):

  • about 90g of firm tofu
  • 1/4 red onion
  • teriyaki sauce
  • 1/4 tsp ginger
  • 1 garlic clove
  • 45g soba
  • 50g broccoli
  • 50g baby corn

Start by slicing your tofu into small squares, mincing your garlic clove and chopping/slicing your broccoli, baby corn and onion.

Then coat a bowl with a layer of teriyaki sauce and leave the tofu on top to soak up the flavour. After a couple of minutes, sprinkle over the ginger and garlic and I arranged the onion around the tofu here because well it looked nice it’s really unnecessary. I then left this for a really minimal amount of time, but if you could prepare this a couple of hours in advance (overnight even) then just leave it in the fridge, I’m sure the extra effort would be worth it. (Add salt and pepper if you like but I didn’t bother.)

Spray a pan and fry the onions for about 5 minutes, before adding the tofu. Keep a close eye on the pan and continue to stir so everything cooks evenly and nothing is burnt on one side and uncooked on the other.

After adding the tofu to the pan, add boiling water to the soba and baby corn. Bring it back to boiling point and allow it to simmer for 7 minutes. Then add the broccoli and simmer for another 5 minutes.

Drain the noodles and the vegetables, then take the pan with the tofu off the heat.

Arrange the noodles/veggies into a well and place the tofu in the middle.

I topped mine with a drizzle of sweet chilli sauce but it’s flavourful enough without.

Damn that looks fiiiiine.

Here’s a recipe for yummy, easy courgette bean burgers!

I absolutely adore these burgers which are practically FAT FREE and even have the appearance of a meat, but taste aromatic and earthy from the cumin, yet retain the sweetness of the courgette, with a crispy cornflour coating.

Ingredients:

  • 1 courgette/zucchini
  • 1 can of red kidney beans
  • 50g breadcrumbs
  • 1 tbsp BBQ sauce
  • 1/4 tsp cumin
  • 1 tsp of hot sauce
  • a few tbsp cornflour

First off, start by peeling the courgette and slicing it into batons. This task sounds more daunting than it actually is. I do it by cutting it first into 3 or 4 sections, then thinly slicing the skin off. Like so:

Spray a pan and fry the batons with a sprinkle of salt for 5-10 minutes until soft and mushy. Watch out to make sure they don’t burn in the process.

Meanwhile, drain a can of red kidney beans and mash them. I used a stick blender, but a food processor would be fine. Some people like to keep some beans whole, but I just totally puréed mine.

When the courgette batons are very soft and browner in colour, take them off the heat and add to the beans. Add the hot sauce, the BBQ sauce and the cumin and mash everything together with a wooden spoon, preferably so there are no lumps of courgette, but there will be some stringy remains. That’s fine though.

Pour in the breadcrumbs and mix them into the burger paste.

Finally, spread a few tablespoons of cornflour over a flat bowl. Grab a handful of the burger ‘dough’ (should be around a fifth of the total as this makes 5 burgers) and roll it into a bowl. Roll it around in the cornflour, then drop onto a pre-heated frying pan and flatten it out. Similarly, do this to form 4 more burger patties.

Fry on both sides until heated all the way through. This does take some time, but be patient, keep an eye on them.

In the meantime I made some caramelised red onions and courgette chips.

When my burger was done, I added the onions, a handful of spinach and a spoonful of burger relish.

Nutritional Info per patty (based on 5)

Calories: 98kcal | Carbs: 18g | Protein: 5g | Fat: 0g | Sat. Fat: 0g | Sugar: 3g

Fruit Smoothie Recipes

Excerpt from “I Hate Counting Calories! Smoothies, Fruit
Juices and other drinks!”
All the recipes serve one. You can double or triple
the recipes to serve more people.

Apricot~Pineapple~Strawberry Shake
1/4 cup crushed pineapple, canned or fresh
1 fresh apricot, diced, seed removed
6 strawberries, frozen
1/2 banana, cut in chunks, frozen
1 1/2 cup water
1 tbsp. skim milk powder
1 heaping tbsp. high-quality protein powder (optional)
In a blender, process fruit with the rest of the ingredients. Blend until
thoroughly mixed and serve.
~~~~~~~~~
Banana~Strawberry Shake
1 banana, cut in chunks, frozen
6 strawberries, frozen
1 1/4 cup water
1 tbsp. skim milk powder
1 heaping tbsp. high-quality protein powder (optional)
In a blender, process all the ingredients until thoroughly mixed and serve.

CLICK HERE to review the Semak Vitamizer blender

Tropical Shake
1/2 mango, peeled, seed removed
2 tbsp. frozen pina coloda mix (or 1/8 tsp. natural coconut extract)
1/2 banana, cut in chunks, frozen
4 strawberries, frozen
6 ice cubes
1 1/4 cup water
1 heaping tbsp. high-quality protein powder (optional)
In a blender, process all the ingredients until thoroughly mixed and serve.
~~~~~~~~~
Banana~Berry Shake
1/2 banana, cut in chunks, frozen
1/2 pear, cored and slicedBanana~Orange~Strawberry Shake
1/2 banana, cut in chunks, frozen
6 strawberries, frozen
1/2 cup orange juice
1/2 cup water
1 tbsp. skim milk powder
1 heaping tbsp. high-quality protein powder (optional)
In a blender, process all the ingredients until thoroughly blended and serve.
1/4 cup frozen blueberries
1 1/4 cup water
1 tbsp. skim milk powder
1/8 tsp. cinnamon
1 heaping tbsp. high-quality protein powder (optional)
In a blender, process all the ingredients until thoroughly mixed and serve.

CLICK HERE to review the Semak Vitamizer blender

Banana~Orange~Strawberry Shake
1/2 banana, cut in chunks, frozen
6 strawberries, frozen
1/2 cup orange juice
1/2 cup water
1 tbsp. skim milk powder
1 heaping tbsp. high-quality protein powder (optional)
In a blender, process all the ingredients until thoroughly blended and serve.

FRUIT SMOOTHIES RECIPES

fruit, juicing recipes, juicing, green smoothies

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Author: ibrato

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