Tag Archives: healthy eating

Tilapia Lettuce Wraps Recipe

Tilapia Lettuce Wraps
Serves 2
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
172 calories
5 g
65 g
3 g
31 g
1 g
217 g
98 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
217g
Servings
2
Amount Per Serving
Calories 172
Calories from Fat 31
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 65mg
22%
Sodium 98mg
4%
Total Carbohydrates 5g
2%
Dietary Fiber 2g
9%
Sugars 3g
Protein 31g
Vitamin A
110%
Vitamin C
129%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 8 oz. cooked tilapia
  2. Sautéed peppers and onion (1 cup each raw) w/ 1/2 teaspoon coconut oil
  3. 3 large leafs of romaine lettuce
  4. Dijon mustard
Instructions
  1. Season and cook fish at 375 degrees for about 10 to 12 minutes. Sautee peppers and onions in coconut oil on medium high heat until golden and tender.
  2. Lay out two romaine lettuce leaves. Spread 2 tsp of dijon on lettuce. Divide fish among 4 leaves. Top with peppers and onions. Enjoy
Adapted from healthy eater
beta
calories
172
fat
3g
protein
31g
carbs
5g
more
Adapted from healthy eater
Preston Cooks For You http://prestoncooks.com/

Power Eggs Recipe

Power Eggs
Low Carb and high in protein.
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Prep Time
15 min
Cook Time
8 min
Prep Time
15 min
Cook Time
8 min
822 calories
80 g
186 g
51 g
22 g
18 g
1133 g
326 g
33 g
0 g
28 g
Nutrition Facts
Serving Size
1133g
Amount Per Serving
Calories 822
Calories from Fat 437
% Daily Value *
Total Fat 51g
79%
Saturated Fat 18g
90%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 22g
Cholesterol 186mg
62%
Sodium 326mg
14%
Total Carbohydrates 80g
27%
Dietary Fiber 31g
123%
Sugars 33g
Protein 22g
Vitamin A
727%
Vitamin C
1385%
Calcium
33%
Iron
42%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 jumbo or extra large organic eggs
  2. ½ a red onion chopped
  3. 1 cup cubed yellow squash
  4. 4 mini sweet peppers
  5. 2 cups chopped lacinato kale
  6. ½ cup frozen wild blueberries (or fresh in season)
  7. 1 medium ripe avocado
  8. 1 tablespoon coconut oil
  9. Garlic salt and black pepper to taste
Instructions
  1. Rinse and chop all the vegetables to a size in which they’ll cook quickly.
  2. Tip: de-stem my kale. Some people complain that kale gives them gas and this is usually from the tough fiber in the stem that causes this.
  3. 2. Heat the coconut oil in a large non-stick skillet or wok. Add chopped veggies and sauté until they soften to your preference. (About 5-7)
  4. 3. About a minute before you add the eggs, add the blueberries, garlic salt, and black pepper.
  5. 4. Add the eggs and gently scramble into the veggies.
  6. 5. Cook until the eggs are firm to your liking.
  7. 6. Slice the avocado, divide power eggs into two equal portions, and plate. Garnish with 1/2 of the avocado on each portion.
Adapted from healthy eater
beta
calories
822
fat
51g
protein
22g
carbs
80g
more
Adapted from healthy eater
Preston Cooks For You http://prestoncooks.com/

Better Meal Planning

New Year’s Resolutions are always made with good intentions. Most resolutions include loosing weight, eating better or working out. Every time I say I am going to start eating better, my plan generally doesn’t start off with the enthusiasm I had planned. For most of us, time and convenience are the major factors for not eating better. It has become too easy to grab a high-calorie meal, that is lacking in real nutrition during the busy work week.

Meal planning is a good way to kick-start healthier eating habits. Meal planning can also be a good way to avoid the “traps” of stopping by a fast-food restaurant on the way home, or microwaving a processed, frozen meal for dinner.

Let’s face it though, some of us are planners and some of us are not, but most of us can take a few minutes a week (yes, even during the commercials of your favorite show you are watching) to plan a menu. A written menu can help you stay on your better eating plan. Make a list of 4 or 5 meals for the week. Start with the main item. It can be something as simple as a Zesty Italian Grilled Chicken Breast, a turkey meatloaf or lemon rosemary roasted chicken. You can make any of these items on your day off and you have several meals already made you can re-heat and use during the week.

Next, pick some fresh vegetables you like and that are easy cook like Swiss chard, baby carrots or Balsamic Grilled Brussels Sprouts. These are easy to sauté or roast in the oven and bring color to the plate, not to mention they are good for you. If roasting or sautéing is not your thing, frozen vegetables are easy to microwave. Avoid canned vegetables if you can, they usually contain high amounts of sodium which can increase blood-pressure and cause you to retain water.

Next pick a few carbs that compliment your meal. Rice, pasta and Herb roasted new potatoes are good choices when planning a quick week night meal. If you are cutting back on carbs, add another vegetable, such as low-carb Twice Baked Cauliflower or a nice garden salad.

If you are feeling regenerated and excited, try to take your lunch with you to work or school a few times a week. Use one of the chicken breasts you cooked earlier. Simply slice the chicken, spread a little hummus on a spinach tortilla, add a slice of cheese, a little lettuce, tomato and Dijon mustard and that’s it. Have left over turkey meatloaf? Make a sandwich using whole wheat bread; add some low-calorie mayonnaise, lettuce and tomato. Throw together a salad or use some of the vegetables you made ahead of time and lunch is ready and out the door you go.

So even though March is almost over, it’s never too late to work on your resolutions to eat better. You will feel good and might even loose a few pounds as well. Happy Eating!