Friday, September 27, 2013

I can't believe is not RICE!

Hello everyone!

It's Friday again, and today I'm sharing another cauliflower-based recipe that's absolutely delicious and calorie-light. This recipe reminds me a lot of a traditional Peruvian dish called 'Chaufa', which has a strong Asian influence. The original dish, however, calls for white rice. Of course, if you're watching your diet or simply looking to avoid any insulin spikes, using this version here is the solution! I promise the taste is not compromised! Who would have thought cauliflower would be such a miracle-ingredient that would allow us to enjoy our favorite foods without the guilt?! I have a few other recipes using this amazing cruciferous vegetable that I cannot wait sharing with you. Stay tuned!








Cauliflower fried 'rice' or Chaufa

Ingredients:
  • 3 cups of raw grated cauliflower
  • 1 cup frozen peas and carrots
  • 3-4 garlic cloves, minced
  • 1 large bunch of green onion, minced
  • 1/2 tbsp olive oil
  • 3 eggs
  • 4 tbsp soy sauce
  • 1/2 tsp ginger powder
  • 1 chicken breast, diced
  • 1 red bell pepper, diced
  • Pepper to taste
Directions:
In a large pan, saute garlic and onions in olive oil on a medium/high heat, for about 2 minutes. Add diced chicken and continue cooking on a medium heat until meat is no longer pink. Next, add the peas, carrots and red pepper; continue cooking until carrots are soft, about 3-4 minutes. Add grated cauliflower and eggs to the pan, while scrambling everything together. Make sure eggs get well mixed with cauliflower. Finally, add ginger, pepper and soy sauce while stirring frequently, and cook for about 5-7 more minutes. Serve and enjoy!

Note: To make this a vegetarian dish, simply replace the chicken for tofu or any other protein of your choice. Also, feel free to add any other veggies or protein sources you have around (ideas: other bell peppers, baby corn, broccoli, ham, sausage, chick peas, etc.) Let me know if you find anything else that goes well in this dish!

~Milu

Friday, September 20, 2013

Protein-packed Tuna Salad

Hello Everyone!

I really believe a healthy diet can (and should) be uncomplicated. It's the only way to make it sustainable. That's why most things I share with you here are so simple. This tuna salad features two of my all-time favorite ingredients; kamut and dill. Kamut is an ancient grain and I like including it in my foods because it is a different kind of grain in your diet (instead of the over-consumed wheat), and it is also high in protein relative to other grains. Dill adds a lovely flavor to this salad. In general, herbs are not only an amazing way to add flavor to your foods without adding calories or sodium, but also have many health boosting properties. I hope you give this humble salad a try! The protein-rich, avocado-based dressing makes it completely guilt-free!  





 
 

Tuna Salad

Ingredients:

Avocado Mayo:
1/2 cup Greek yogurt
1 avocado
Juice of 1 lime
1/2 tsp Dijon mustard
1 tsp regular mustard
2 Tbsp olive oil
2 Tbsp fresh dill, finely chopped (you can use more if you really like dill. I do!)
A dash of pepper
1 tsp sea salt

Salad:
1 cup cooked pasta (I used Kamut spirals, but you can use whatever you have available)
2 cups mixed greens, chopped
1 red pepper, chopped in small cubes
1 cucumber, chopped in small cubes
2 cans of tuna

Directions:
For the mayo, simply throw all ingredients in a blender and mix until creamy and smooth. In a separate bowl toss all salad ingredients and mix in the avocado mayo. Enjoy!

Serves 4 (or 2 hungry campers)

~Milu