Keeping yourself fit and eating just the right food may require lot of calculation in the beginning. By the time, however, you master the skill of mixing and matching the right ingredients to your healthy plate. Once you have known amount of calories and carbs and proteins that you require, next is to list out the food ingredients that you have access to or that you choose to include in your healthy diet. We miss out few simple ingredients while planning our healthy meal. Sometimes they’re too simple to become an add on. Let’s discover few simple and healthy meal that health conscious people prefer.
Brown Rice Pasta
You need to pick: 1tbsp Coconut Oil, Chopped Onions, Chopped Zucchini, Sliced tomatoes, Spinach, Pasta Sauce
Cook it up: Heat 1tbsp of coconut oil. Turn chopped onions golden brown. Add chopped zucchini. Let it cook for about 7 minutes. Add tomatoes, spinach, top & stir by adding pasta sauce. Finally add pasta shells (Boiled, Washed & strained) Salt & Pepper to taste.
Hidden Health: Zuchhini that you’ve used here, per 100g contains mere 0.3g of fat. Calorie count 17. Cholesterol 0 mg. Protein 1.2g. Vitamin A, Vitamin C, Calcium, Iron, Vitamin B6, Magnesium, Potassium 261 mg. Sodium 8 mg. (Potassium along side Sodium, helps maintaining a normal blood pressure.)
You need to pick: Tofu, Broccoli, Sesame Seeds, Brown Rice.
Cook it up: Cook brown rice any method you prefer. (How to cook brown rice?) Broccoli is good to be steamed. Shallow fry broccoli and tofu for about half a minute using olive oil. Separately roast sesame seeds in a pan to enhance the flavour and aroma. It’s all set to plate. Side with brown rice, broccoli and tofu is good to eat topped with sesame seeds. Tastes good with honey mustard sauce.
Hidden Health: Per 100g brown rice you get 111 calories, 0.9g total fat, 0 cholesterol, 5mg sodium, 43mg potassium, total carb 23g, Protein 2.6g, Calcium, Iron, Vitamin B6 and Magnesium 10%.
A 100 g of Broccoli gives you, 34 calories, total fat 0.4g, 0 cholesterol, 33mg sodium, 316mg potassium, total carb 7g, 2.8g Protein, Rich in Vitamin A, plenty of Vitamin C, Calcium, Iron, Vitamin B6, and magnesium too.
100 g of Tofu gives 76 calories, total fat 4.8g, 0 cholesterol, total carb 1.9g, 8g protein, Vitamin A, Iron, Magnesium, Rich in Calcium.
With 100 g of Sesame seeds you get, 573 calories, Total Fat 50g, Zero Cholesterol, 11g Sodium, 468g Potassium, Total Carb 23g, Protein 18g, Rich in Calcium, Iron, Vitamin B6, and Magnesium.
You need to pick: Almonds & Pine Nuts, Extra Virgin Olive Oil, White Wine Vinegar or Lemon Juice, Brown Rice, Lettuce, Red Cabbage and Parsley.
Cook it up: Cook brown rice in a pan. On the other hand, take some lettuce leave and break it into small pieces. Yes, break it. Don’t cut it. When cut, lettuce leaves turn black. Chop red cabbage and soak it too along lettuce leaves in cold water. In a heated pan, toast both the nuts a little. Take a bowl. Put chopped parsley in this bowl, add extra virgin olive oil. Add white wine vinegar or lemon juice to it.
Refrigerate strained brown rice. Add all the ingredients to the bowl once chilled. This healthy salad will be more than healthy for your hungry evening.
PS: Keeping your lettuce crispy is easy. Soak them before use in ice cold water.
PS: When something is not to be cooked, chef’s preference is to use extra virgin olive oil over any other.
Hidden Health: Per 100 g
Pine Nuts: 673 Calories, Total Fat 68g, Cholesterol Zero, 2mg Sodium, 597mg Potassium, Total Carb 13g, Protein 14g, Calcium, Vitamin C, Vitamin B6 and rich in Iron and Magnesium
Lettuce: 15 Calories, Total Fat 0.2g, Cholesterol Zero, 28mg Sodium, 194mg Potassium, Total Carb 2.9g, Protein 1.4g, Rich in Vitamin A, Vitamin C, Vitamin B6, Iron, Magnesium & Calcium
Red Cabbage: 31 Calories, Total Fat 0.2g, Cholesterol Zero, 27mg Sodium, 243mg Potassium, Total Carb 7g, Protein 1.4g, Rich in Vitamin A, Vitamin C, Vitamin B6, Iron, Magnesium & Calcium
Parsley: 36 Calories, Total Fat 0.8g, Cholesterol Zero, 56mg Sodium, 554mg Potassium, Total Carb 6g, Protein 3g, Highly Rich in Vitamin A and Vitamin C, Iron, Magnesium & Calcium, Vitamin B6.
Cook it up this weekend and bring it in your diet often to complete the nutrition you need. Leave you comments if you wish to add something or If you wish to see more of such articles.