Spaghetti With Wilted Greens and Walnut-Parsley Pesto

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This meal makes for excellent post-workout fuel (a great mix of whole grains and protein).
• It helps keep you energized, since it provides one-third of your daily iron needs.
• You get antioxidants from the veggies, herbs, and walnuts

1 (1-pound) box whole-wheat spaghetti

1 bunch Swiss chard, chopped

1 cup packed fresh flat-leaf parsley

1/2 cup packed fresh baby spinach

1/4 cup walnuts, toasted

1 small clove garlic, peeled and chopped

2 tablespoons plus 2 teaspoons olive oil

1 teaspoon finely grated lemon zest

1/2 teaspoon kosher salt, divided

1/2 teaspoon freshly ground black pepper, divided

6 large eggs

1. Bring a large pot of water to a boil over high heat. Cook pasta according to package directions; reserve 1/4 cup of pasta cooking water. Add chard after 5 minutes of cooking and drain; return pasta and greens to pot.

2. While pasta is cooking, combine parsley, spinach, walnuts, garlic, 2 tablespoons oil, lemon zest, 1 tablespoon water, and 1/4 teaspoon each salt and pepper in a food processor; pulse until chunky.

3. In a large nonstick skillet, heat remaining 2 teaspoons olive oil over medium-high heat. Working in batches, crack eggs into skillet. Cook until the whites are completely firm but the yolks are still soft (about 2 minutes). Season eggs with remaining 1/4 teaspoon each salt and pepper.

4. Toss reserved pasta mixture with pesto and enough reserved cooking water to make a thin sauce. Divide pasta among 6 shallow bowls and top each with a fried egg.

Nutritional Information

Calories per serving: 439
Fat per serving: 14.8g
Saturated fat per serving: 2.9g
Monounsaturated fat per serving: 6.8g
Polyunsaturated fat per serving: 4.1g
Protein per serving: 20g
Carbohydrates per serving: 62g
Fiber per serving: 11g
Cholesterol per serving: 186mg
Iron per serving: 6mg
Sodium per serving: 448mg
Calcium per serving: 128mg
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Almond Coconut Date Bars

Want a quick breakfast bar that is no only yummy & easy to make but also cholesterol & dairy free? Try these. Almond Coconut Date Bars

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Ingredients:

1 cup unsweetened shredded coconut
1 cup raw almonds
1  cup raw cashews
1/4 cup almond butter
3 tbs maple syrup
2-3 tbs water

For Topping
2/3 cup organic dates, pitted
1/4 cup of water

Line a 9x 5 inch loaf baking pan with unbleached parchment paper and set aside.

In a food processor place all the ingredients except the water. Pulse. Add 1 tablespoon of water at a time pulsing the food processor in between until the mixture comes together.

Place the mixture in the prepared baking pan and with a spatula press until it is uniform on all sides. In food processor, blend dates with water until thick paste forms. Press the date mixture on top of the crust and evenly spread.Place in the refrigerator for 2-3 hours. Cut into squares. For storage keep covered in the refrigerator.

10 Best Superfood For Women

Food is an important part of pleasure. And getting — and staying — healthy can often be as simple as optimizing what we eat. But how do you know what to pick in a sea of endless grocery stores choices? How do we eat healthy and delicious?
Here are 10 of my personal staple foods to include regularly in your diet. This is not an exhaustive list: there are literally hundreds of amazing fruits and vegetables to choose from, many different nuts and seeds, beans, whole grains, and other foods that comprise an optimal diet. But these are the food “must haves” for maintaining vitality — at any age.
Enjoy these versatile and scrumptious foods on their own — a bowl of fresh berries, a handful of nuts, or a ripe avocado. Or transformed into a simple, delectable meal, for example, broiled salmon and sautéed kale with toasted walnuts. And of course, there’s one of my best food pals — dark chocolate!

Beans & Soy

There is a huge variety of delicious beans and legumes including kidney beans, pinto beans, black beans, garbanzo beans (chick peas), and lentils, to name a few. Soybeans can be eaten as tofu (silken, soft, firm), edamame, tempeh, and soymilk. All are dense sources of high quality protein, carbohydrates, and nutrients including iron and calcium, both of which are especially important for women’s health. Beans are high in fiber and low in fat, and are rich in phytoestrogens. Beans also contain something called “resistant starch” which helps us to burn fat and control blood sugar. Beans take a long time to cook, which is not always convenient; canned beans are a good alternative to cooking them yourself. Cooking your beans with cumin can prevent you from getting gas. They can also be eaten as spreads and dips (hummus is perhaps the most famous of these).

2 Clean Eating Tacos – Low Carb & Vegan

As much as I love Mexican food I know that a lot of it is not particularly healthy which is why I was so excited with both these healthy versions of tacos!

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Mexican food is a favorite around our house. But if you are trying to eat a few less carbs, you will have to make some adjustments.

Most people know that a simple way to cut carbs with tacos is to sub the tortilla for a large leaf of lettuce which is what we’ve done here. It’s tasty, and you don’t feel like you are totally missing out. But what about the rest of the ingredients?

Here’s some general info we’ve found:

TOMATOES

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Cherry tomatoes are just slightly lower in carbs by 1 gram per cup than regular chopped tomatoes.

AVOCADOS

avocado
Avocados are a healthy source of fat and fiber, but they do have carbs. Whether you make guacamole or just slice up the avocado, keep it to no more than about 1/4 cup. That amount of plain, mashed avocado is about 5 grams of carbs, give or take.

RED ONIONS

RedOnion
These are a little friendlier in carbs just because you typically won’t use as much when they are raw. At just under 3 carbs per 1/4 cup, it’s not a bad way to add flavor without upping the carb intake significantly.

Top these tacos with the low carb toppings of your choice and enjoy!

Low Carb Tacos

Ingredients:
3 raw, boneless, skinless chicken breasts
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. ground cumin
1 tbsp. chili powder
Salt to taste after cooking
Large lettuce leaves for shells

Clean guacamole, sliced tomatoes and dices onions for toppings
Lay the chicken breasts at the bottom of your crock.
Sprinkle the spices over the top.
Cook on low for 4-6 hours or until the chicken easily shreds when stirred.
Add salt to taste.
Build your taco.

Calories: 107
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 18 mg
Sodium: 63 mg
Carbohydrates: 4 gm (from the spices)
Dietary fiber: 1 gm
Sugars: 0 gm
Protein: 19 gm

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Raw Romaine Wrapped Tacos (Vegan)

Raw romaine wrapped tacos made vegan friendly and heart healthy.

Meet the quickest and healthiest way to cure your Mexican food cravings! These raw romaine wrapped tacos are an adaptation of Kimberly Snyder’s Raw Gorilla Tacos from her book, The Beauty Detox Foods, and I can say with great certainty that they are awesome in every sense of the word. With zero cook time and minimal prep time, these delicious bites of greatness are perfect for those on the go with little time to spare.

Believe it or not, these tacos are completely vegan friendly, thanks to the substitution of raw walnuts used in place of ground beef.

It is so crazy to me how a few seasonings can transform nuts to taste like meat, but I’m certainly not complaining as they do a pretty convincing job! I honestly think even meat eaters would be pleasantly surprised.

Another bonus to this dish is that it’s portable. Just store your filling mixture in a separate container from your prepared romaine leaves, and just like that, you have an easy to assemble meal.

To make this recipe, you’ll need a food processor or a high speed blender to process your walnuts to a meat-like texture.

Ingredients
2 cups raw walnuts
1 Tbsp. ground cumin
½ Tbsp. coriander
2 Tbsp. liquid aminos
1 tsp. chili powder
Pinch of cayenne pepper (optional)
Romaine lettuce leaves rinsed, dried and stems cut
Salsa and/or hot sauce

In a food processor or high speed blender, combine walnuts, seasonings and liquid aminos. Blend until you have a chunky, taco meat-like texture.
Spoon filling into your romaine leaves and top with additional fresh veggies, salsa and/or hot sauce.
Enjoy!