Wysokproteinowe poke z tuńczykiem i awokado

  • 1 porcja to ok. 447 kcal 🔥

👊Dieta: tropikalna
👉Właściwości: wysokoproteinowe
👍Korzyści: energia na cały dzień
☀Rodzaj posiłku: lunch

💪Wartości odżywcze w 1 porcji:

  • białka 36,5 g
  • tłuszcze 13,2 g
  • węglowodany 48,2 g
  • błonnik 3,5 g

📖Składniki na 2 porcje:

  • 250 g tuńczyka
  • 2 łyżeczki startego imbiru
  • 2 łyżki sosu sojowego
  • 1 łyżeczka oleju sezamowego
  • 1 płaska łyżka czarnego sezamu
  • ¼ łyżeczki chili
  • sok z ½ limonki
  • 1 torebka ugotowanego ryżu
  • ½ awokado pokrojonego w plastry
  • 2 rzodkiewki pokrojone w plasterki
  • 1 poszatkowany liść czerwonej kapusty
  •  kilka plastrów ogórka szklarniowego
  • glony wakame (opcjonalnie)

🍴Przygotowanie:

1. Tuńczyka kroimy w ok 1,5-2 cm kostkę.
2. W misce mieszamy składniki na marynatę: imbir, sos sojowy, olej sezamowy, sezam, chili, sok z limonki.
3. Mieszamy mięso z marynatą i odstawiamy do lodówki na minimum 30 min.
4. Do misek wsypujemy ryż i układamy na nim mięso, plastry awokado, kapustę, rzodkiewkę, glony wakame i ogórka.

Gotowe!

2

GARLICKY KOREAN MAC AND CHEESE WITH GOCHUJANG

And we get a double post today! This is what I whipped up as a late breakfast this morning. Its packed with lots of greens (mainly due in part to Dr. Praegers Super Greens Patties), and is high in fiber.

Mean, Green Sandwich

Ingredients:

½ tbsp Extra Virgin Olive Oil

½ large onion, sliced

1 tsp garlic powder

½ tsp salt, divided

1 Field Roast Italian Sausage, crumbled

2 Dr. Praegers Super Greens Patties

¼ cup Follow Your Heart Vegan Egg

1/8 tsp red pepper flake

½ tsp dried oregano

¼ tsp black pepper

1 cup COLD water

4 slices Rudi’s Double Fiber bread

1 hass avocado, halved and sliced

2 tbsp tahini sauce (I had some left over from dinner a few days ago, but you can buy some at the grocery store)

Start by preheating your oven to 450 degrees for the patties.

Set a pan over medium heat and drizzle the olive oil in to coat evenly. Add the onions, garlic powder and salt, cooking down until the onions are softened. Hand crumble the sausage into the pan and mix together. By this time your oven should be pre-heated, so add the patties into the oven and set a timer for 7 minutes.

Mix together the Vegan Egg, red pepper flake, oregano, black pepper, and water until smooth. Pour the egg mixture over the sausage once its browned, scrambling immediately.

Once the timer for the oven goes off, flip the patties and bake for another 5 minutes. Now would be a good time to put your bread in the toaster, and start slicing your avocados.

When everything is ready, grab two slices of foil, shiny side down, and place one slice of toast on top of each. Evenly split the sliced avocados over top of the toast and mash it down a bit. Top each with the sausage and egg mixture (there will be extra, so dont try and fit it all), then drizzle the tahini over top. Complete the sandwich by topping with the Dr. Praegers patty, and the remaining slices of toast. Wrap these babies up in the foil, then cut in half to serve.

Broccoli Soup

Brokoli Çorbası

  • 600 gr brokoli
  • 1 adet soğan
  • 3 diş sarımsak
  • 1 litre sıcak su (et suyu ile karışık olabilir)
  • Zeytinyağı
  • 3 yemek kaşığı süt kreması (isteğe bağlı)
  • Tuz
  • Karabiber

Soğanları doğrayın ve sarımsak ile birlikte soteleyin. Brokoliyi küçük parçalara bölüp ekleyin. Ardından tuz, karabiber ve sıcak su ekleyip sebzeler yumuşayıncaya kadar kaynatın. Sebzeler yumuşadığında pürüzsüz bir kıvam alıncaya kadar blenderdan geçirin. Arzu ederiz bir miktar süt veya krema ekleyebilirsiniz.


  • 600 gr broccoli
  • 1 onion
  • 3 garlic cloves
  • 1 lt hot water or vegetable/chicken broth
  • Olive oil
  • 3 tbsp milk cream or coconut milk (optional)
  • Salt
  • Black pepper

Saute chopped onions, garlic cloves and chopped broccoli. Add salt, pepper and hot water. Boil until vegetables are tender. Blend the soup until smooth. Add milk cream or coconut milk if you like.

You know, sometimes I just crave a big, greasy fast food meal. And that’s fine, because you can totally make a healthy homemade version of it that gives you the same satisfaction! Healthy eating should be fun and exciting enough to be sustainable long-term.

Here I have a spicy Tesco Vegan Mexican Bean Burger which I baked from frozen (you can definitely make your own veggie patties too if you want!). I made my burger with wholewheat toast and filled it with with some kale and sliced tomatoes. I served it with a side of homemade potato and carrot chips, which I prepared by cutting a medium-sized potato and carrot into wedges, and coating it with olive oil, paprika, dried herbs and onion powder. Then I baked it in the oven at 200 degrees Celsius with the burger for 20-40 mins (the burger was done first after 20 mins, so I left the chips in the oven to crisp up).

So delicious and definitely satisfied that fast food craving of mine.