meal-recipes

Vegetable Coconut Curry

What you need:

  • 1 cup of coconut milk 
  • 100g of cauliflower
  • 50g of asparagus
  • 5 cherry tomatoes
  • 2 garlic cloves
  • 1 tbsp of diced onions
  • Salt and pepper to season
  • Curry powder
  • Cumin, paprika and cayenne pepper (optional)

How to make it:

  1. Half-boil/steam asparagus and cauliflower
  2. Dice onion and garlic and place in a hot pot (add some water as a replacement of oil) and allow it to cook just before it starts to brown
  3. Add the coconut milk and whisk with garlic and onions
  4. Season with salt and pepper, for spice add paprika and/or cayenne pepper
  5. Add 1-2 tsp of curry powder (make sure to taste)
  6. Add 1 tsp of cumin
  7. Continue to whisk coconut milk until it starts to thicken (mine did not thicken properly, you can add some flour or yoghurt) 
  8. Add in the sliced tomatoes, cauliflower and asparagus and cover pot- allow to simmer until the sauce has reduced and the vegetables are soft

This was only around 130 calories

Spinach Burger with Egg on a Cloud

What you will need:

  • 1 whole egg
  • 1 egg white
  • 2 cups spinach
  • 4 cherry tomatoes
  • 2 tsp chopped onions
  • Salt and pepper to taste
  • Parsley and basil (optional)

How to make it:

(Spinach Burger)

  1. Slice up onions (you may add tomatoes too) and throw into hot non-stick pan
  2. Add the spinach to the pan. Add water to make sure it doesn’t get dry and mix together with onions
  3. Season with salt and pepper, you can add basil and parsley if you desire
  4. Using a spatula, form the spinach to a circle (burger shape) and add half the egg white on top and allow to cook for a while. If the egg yolk seep down the sides, push it towards the burger before it cooks to mould it and hold it together
  5. Use the spatula to turn the burger around and do the same
  6. Garnish with parsley

(Egg on a Cloud)

  1. Separate the egg white and yolk
  2. Start the oven at 350
  3. Place the egg white in a bowl and whisk until fluffy (to test, pull the fluff up using the whisk and if there are stiff peaks, it’s ready)
  4. In a baking tray (or parchment paper) place the white fluff on and flatten it down a bit 
  5. Place the egg yolk in the middle
  6. Season with salt and pepper if desired (I put a bit of paprika)
  7. Cook in the oven until the fluff is golden and crispy

 I had this for dinner last night. My calorie intake was so low from lunch, I couldn’t eat enough fruits or grisini to make up for it, so I decided to make this. It was about 240 calories. 

5 Delicious Healthy Meals to Help with Weight Loss

We have picked five healthy meals from Healthy Choices in Life for those who are striving to improve their nutrition and in turn lose weight. You can of course enjoy tasty foods even if you are working hard to lose your excess weight you just need to focus on portion size particularly if you’re eating items hefty in calories. Let us know which recipes you found tasty and enjoyable and don’t forget, each meal also comes with a leftover idea too!

Chicken Sausage Penne Pasta

This dish is delightful for pasta lovers. It contains the richness of both chicken and pasta. It takes 20 minutes to cook and can also provide easy-to-take leftovers for travel work lunches. You can easily cook this meal at home for you and your family. Get the recipe here.

Baked Glazed Ham with Veggies & Mashed Potatoes

You can bake ham with a tasty pineapple glaze along with mixed vegetables and mashed potatoes in just a few simple steps. In about an hour you can be enjoying this healthy dish with your family. Get the recipe here.

Buffalo Chicken Sandwiches

Here’s a great meal for buffalo chicken fans. These sandwiches can be made in 20 minutes right at home. You can easily take one or two of these delicious sandwiches for your lunch along with your favorite fruit the following day too. Get the recipe here.

Shrimp Vegetable Pasta

Here’s another meal that involves pasta however this time with shrimp. At home you can cook this dish within 20 minutes. If you’re not a fan of shrimp, you can exchange it for your preferred meat. Want to know how to cook this dish? Get the recipe here.

Pork Chops with Vegetables

You can enjoy pork chops without harming your weight loss plan if you cook them properly and maintain an appropriate portion size. If you eat pork chops in appropriate portion with vegetables, there’s no reason why your whole family can’t take pleasure in this meal. Get the recipe here.

There are so many more healthy meal recipes complete with pictures, ingredient lists, and step-by-step directions at HealthyChoicesInLife.com. Stop by and visit today!

There are so many more healthy meal recipes available at Healthy Choices in Life’s website. You may visit the website to learn to cook a healthy meal every week.

Whole-wheat Vegetable Pizza

(Pizza Dough)
You will need:

  • 2/4 whole-wheat flour
  • 2/4 all-purpose flour
  • 2 tsp. yeast
  • 2/4 cup of water
  • 1 tsp. olive oil
  • Pinch of salt 

How to make it:

  1.  Combine the whole-wheat flour, all-purpose flour, yeast and salt in a bowl or food processor and mix. 
  2. In a cup, combine the hot (or luke warm) water and oil together and gradually pour the wet mixture to the dry mixture while slowly mixing until it forms into a sticky ball. The dough should be soft. If it’s dry, add some more water; if it’s wet, add flour.
  3. Knead for 1 minute.
  4. Get a piece of plastic sheet and sprinkle flour. Transfer the dough here and let it rest 10-20 minutes before rolling or flattening. For crispy dough, make the base thin; for chewy dough, make it the base thick.

(Pizza Sauce)
You will need:

  • ½ tomato
  • Tomato sauce (Arrabbiata for spicy)
  • 1-2 garlic cloves
  • 1 tsp red wine vingear
  • Salt and pepper

How to make it:

  1. Cut the tomato into small cubes and add into a hot pot. Wait until the tomatoes have softened completely (the pieces of skin should have curled up)
  2. Add 1/3 of the arrabbiata or tomato sauce. If the sauce looks dry, add ¼ cup of water
  3. Mince the garlic and add to the mixture
  4. Add the red wine vinegar (you may also add olive oil)
  5. Season with salt and pepper if desired

(Pizza Toppings)
You will need:

  • ½ onion
  • ½ tomato
  • 5 small mushrooms
  • 1 ½ cups of spinach
  • Parmesan cheese
  • Feta cheese
  • OR USE ANY DESIRED VEGETABLES

How to make it:

  1. Slice the onion, tomato and mushrooms
  2. After placing the tomato sauce on the pizza base, add grated parmesan cheese (you be the judge of how much you want/need)
  3. Add the onions, tomatoes and mushrooms and add whole spinach
  4. You may add more grated parmesan cheese on top
  5. Place in high heat oven (depending on the power of your oven, it may take long or slow to cook- just make sure your vegetables are cooked 
  6. Once you’ve taken the pizza out of the oven, garnish it with fresh spinach and crumbled feta cheese

SERVE! (or eat)

I wish I could calculate how many calories are in this. I didn’t follow any specific recipes. I tried to make it healthier than the dough recipes I found.

2

Happy Monday (night)! ✨🌛

Just over here on the West Coast meal prepping for my LIFE! I decided to go with roasted carrots, roasted asparagus, roasted red potatoes with rosemary and red pepper flakes, and baked chicken!

I’ve loved hearing from everyone else and their meal prep (mis)adventures - message me with any questions or comments about your journey!

XOXO, 

TFKD ❤️

P.S. Thank you all for constantly inspiring and motivating me to get through my week! 😘

Wholewheat Vegetarian (“Handheld”) Tortilla Pizza

For the homemade tortilla, I used this recipe, but substituted white flour with wholewheat flour.

What you will need:

  • 1 large tomato
  • ¼ red onion
  • Cheese (I used Appenzeller and sliced two thin slices)
  • 1 tbsp cottage cheese
  • 1-2 tbsp feta cheese
  • 2 lettuce leaves
  • Salt and pepper
  • Garlic salt
  • Chili salt

How to make it:

  1. Make the tortilla (this one was a bit thicker, which is why I made it into a pizza instead of a wrap. The other one was overcooked so it became too hard to use as a wrap)
  2. Cut tomato and put in a pot, add water and crush
  3. Chop up the other ingredients (onions, cheese, lettuce)
  4. Spread tomato sauce on tortilla
  5. Add cheese of choice and goats cheese
  6. Add onions
  7. Season with salts and pepper
  8. Place in the oven until cheese is melted 
  9. Garnish with lettuce and crumbled feta cheese for fresh taste

I made this for my mum, so I can’t say how it tasted. But it’s quick, easy to make and easy to eat! 

Taco Skillet

In the mood for Mexican, but tired of traditional tacos? Make them in a skillet! This family-friendly dinner only takes minutes to make.

Ingredients

  • 2 tablespoons vegetable oil
  • 1¼ pounds chili meat
  • 1 medium onion, sliced
  • 2 teaspoons minced garlic
  • 1 cup water
  • 16 ounces tomato sauce
  • 2 tablespoons Lunds & Byerlys Trail Dust Seasoning
  • 1 cup uncooked rice
  • 16 ounces pinto beans, rinsed and drained
  • 8 ounces shredded Mexican cheese
  • 4 Roma tomatoes, chopped
  • ½ cup sliced ripe olives, drained
  • 4 green onions, sliced
  • 2 cups corn chips

Directions

1.     Heat oil in large skillet over medium-high heat. Sauté chili meat, onions and garlic until meat is no longer pink.

2.     Stir in water, tomato sauce, seasoning and rice. Cover and simmer 15 minutes. Remove cover and stir in beans.

3.     Sprinkle cheese blend on top. Cover and heat over low heat until cheese is melted, about 5-6 minutes.

4.     Sprinkle with tomatoes, olives and green onions. Sprinkle corn chips around edge of skillet.

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