Category Archives: Healthy recipes

Healthy salad dressing recipes

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There are so many types of salad dressing in stores, but are they healthy? I think the best thing to do would be to make the dressing myself. Here are some healthy, quick recipes for salad dressing (takes about 10min to make):

Lemon dressing: 6 tsp olive oil, 3 tsp lemon juice, 1 tsp sugar, Italian herbs mix, salt and pepper to taste- whisk in a bowl.

Лимонный соус: 6 ч. л. оливкового масла, 1 ч.л. свежевыжатого лимонного сока, приправа к итальянскому салату, соль и перец по вкусу- перемешать .

Raspberry vinaigrette dressing:  3/4 cup extra virgin olive oil, 1/4 apple cider vinegar, 1tsp sea salt, 1stp dried basil, 1/2 cup of raspberries fresh or frozen, 1/4 cup of filtered water – blend for 30 seconds.Image

Малиновый соус: 3/4 чашки оливкового масла, 1/4 яблочного уксуса, 1 ч.л. морской соли, 1 ч.л. сухого базилика, 1/2 чашки свежей или замороженной малины, 1/4 чашки фильтрованной воды- взбить в блендере 30 секунд.

Italian dressing light version:  2 tbs olive oil, 1 tbs red wine vinegar, 1 medium tomato skinned and diced, 1tbs  fresh lemon juice,  2 tsp dijon mustard, pinch of sugar, 1/2 small clove garlic minced, 1/8 tsp dried oregano, 1/8 tsp dried basil, salt and ground pepper to taste-  blend for 30 seconds.

Итальянская заправка легкий вариант: 2ст.л. оливкового масла, 1 ст.л. красного винного уксуса, 1 средний помидор очищенный от кожуры и мелко порезанный, 1ст.л. свежего лимонного сока, 2 ч.л.  горчицы Дижон, щепотка сахара, 1/2 зубочка чеснока мелко порезанного, 1/8 ч.л. сухого орегано, 1/8 ч.л. сухого базилика, соль и перец по вкусу- взбить в блендере 30 секунд.

Balsamic vinegar and olive oil dressing : 1/4 cup of balsamic vinegar (can be sweet or sour flavor), 1 cup olive oil, 1 spring fresh oregano, 1 spring fresh thyme, salt and pepper to taste- stir in a bowl.

Заправка из бальзамического уксуса и оливкового масла: 1/4 чашки бальзамического уксуса (может быть со вкусом фиников или сливы…), 1 чашка оливкового масла, 1 свежий лист орегано, 1 свежий лист тимьяна, соль и перец по вкусу- перемешать.

Maple-Mustard vinaigrette: 1/2 cup walnut oil or canola oil, 1/4 cup maple syrup, 1/4 cup cider vinegar, 2 tbp  coarse-grained mustard, 2 tbp soy sauce, 1/2 tsp salt, 1/2 tsp pepper- whisk in a bowl.

Кленово-Горчичная заправка: 1/2 чашки масла канола или масла грецкого ореха, 1/4 чашки кленового сиропа, 1/4 чашки сидрового уксуса, 2ст.л. крупнозернистой горчицы, 2ст.л. соевого соуса, 1/2 ч.л. соли, 1/2 ч.л.  перца- перемешать.

Goat cheese and tomato dressing:  1/4 cup crumbled goat cheese, 2tbs white-wine vinegar, 2tsp maple syrup, 1/4 cup extra virgin olive oil, 2 tomatoes skinned, seeded and chopped, 1/2 tsp sea salt, 1tbs fresh tarragon chopped, ground pepper to taste- whisk in a bowl.Image

Томатная заправка с козьим сыром:  1/4 чашки козьего сыра, 2ст.л. белого винного уксуса, 2 ч.л. кленового сиропа, 1/4 чашки оливкового масла, 2помидора очищенных от кожуры и мелко порезанных, 1/2 ч.л. морской соли,  1ст.л. свежей полыни эстрагон.

Creamy cilantro-avocado dressing:  1/2 cup ripe avocado, 3/4 cup fresh cilantro, 1/2 nonfat plain yogurt, 2 scallions chopped, 1 clove garlic minced, 1 tbs lemon juice, 1/2 tsp sugar, 1/2 tsp salt- blend for 30 seconds.

Кремовая заправка из кинзы и авокадо: 1/2 чашки масла грецкого ореха, 3/4 чашки свежей кинзы, 1/2 чашки простого обезжиренного йогурта, 2 пера зеленого лука, 1 зубок чеснока перетертый на терку, 1ст.л. лимонного сока, 1/2ч. л. сахара, 1/2 ч.л. соли- взбить в блендере 30 секунд.

Orange-Walnut vinaigrette dressing:  1/3 cup walnut oil, 1/3 cup orange juice, 1 tbp red-wine vinegar, 1clove garlic minced, 1tsp fresh orange zest, 1tsp soy sauce, 1/4 tsp sea salt, 1/4 tsp freshly ground pepper- whisk in a bowl.

Апельсино-ореховая заправка: 1/3 чашки масла грецкого ореха, 1/3 чашки натурального апельсинового сока, 1ст.л. красного винного уксуса, 1 зубок чеснока мелко порезанный, 1 ст.л. соевого соуса, 1/4 ч.л морской соли, 1/4 ч.л перца- перемешать.

Bon appetite,

FitAli

 

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Chicken Apple Wrap

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Great source of protein and vitamins!

Ingredients for 4 servings:Image

3/4 cup grilled chicken breast, chopped
1 apple, diced
1/8 cup raisins
1/2 cup goat cheese (or feta cheese), crumbled
Lettuce leaves
1tbsp olive oil
1tbsp honey
1tsp squeezed lemon juice
A pinch of salt
A pinch of pepper

Directions:

in a bowl mix chopped chicken meat, apples, raisins, goat cheese

– in another bowl mix olive oil, honey, lemon juice, salt and pepper to taste

– lay out lettuce leaves on the plate, put chicken mix and the dressing in the middle of the lettuce leaf, roll them up, ENJOY!

FitAli

TURKISH RED LENTIL SOUP (recipe of the day)

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I love red lentil soup! The first time i ever tried it was in Azerbaijan restaurant. Since I discovered that lentil is a thermogenic food I love it even more!

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Ingredients: ( 4 servings):

1 cup red lentils
1 medium onion, peeled and finely chopped
1 medium carrot, peeled and finely chopped
1 medium potato, peeled and finely chopped
3 tablespoon tomato paste or 1 medium tomato peeled and finely chopped
5 cups water + this is optional: 1 tablespoon of beef bouillon (organic, concentrated) / Or homemade beef bouillon instead of water
salt, to taste, ground black pepper, to taste (you can also add hot red pepper flakes for added heat), a pinch of basil and/or parsley.
1-2 tablespoons butter

Serve with: lemon wedges and bread.

Bring water to a boil, reduce the heat to medium, add beef bouillon, put lentils and potatoes in and cook, uncovered, while you prepare the onion and carrots. Remove any froth that may rise to top.

Heat 2 tablespoons butter in a medium frying pan. Add onions and carrots, and sauté for 3 minutes. Add the tomato paste to onions and carots and cook, stirring, for about 1 minute. Add the onoin-tomato paste to the saucepan with lentils and potatoes and cook together, for about 20 minutes, or until the ingredients are soft. Pour the soup into a blender and puree. Put the pureed soup back in the saucepan. Season with spices to taste.

Pour the soup into individual serving bowls. To serve, squeeze some lemon juice on top. Serve with bread.

Note:  This soup thickens as it stands. Loosen with some hot water.

Enjoy!

Breakfast Burrito ( recipe of the day)

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Breakfast Burrito

This is one of my favorite dishes for breakfast!

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Ingredients:

2 tbs canola oil

1/3 small red onion (diced)

1/4 green bell pepper (diced and seeded)

1 medium tomato

1/4 red bell pepper (diced and seeded)

4 whole eggs

1/4 cup of shredded sharp Cheddar cheese

4 whole wheat low carb tortillas (6 inches)

salt, pepper

Directions:

Sauté diced onion for 1.5 min. Add diced tomato, green and red bell peppers, sauté for another 1,5 min. Add two whole eggs to the vegetables, stir, so that all the vegetables would be covered in eggs. Scramble until cooked through. Add salt and pepper.

Nutrition facts for 1 tortilla:

Calories: 225 cal.; Protein 10g.; Carb 16g, Fat 11g.

Extras: sour cream 2tbs= 63 cal., Fat 5g, Protein 1g.

salsa 1tbs=15 cal, Carb 3  (i recommend homemade salsa: chopped white onion, tomato, cilantro, salt and pepper)

I know, people like to add sour cream to their burritos, but for those who are watching their diet and calorie intake, I wouldn’t recommend it. I personally don’t add anything else, love my burritos healthy style!

FitAli