HOLIDAY FOODIE GAMES: SAVORY SIDE DISH PLAYOFFS!

Holidays ooze with decadent foods, good company, and non-stop celebrations! So it’s hard not to fall trap to eating the wrong foods, and going sampler crazy with all the yummy sides! I’m the first to admit I get carried away during the holiday season, but if you’re all about sticking to the #zenonaplate philosophy during the holiday season you won’t fall off the bandwagon of health! 

At #zenonaplate the emphasis is about eating whole foods with the intent to nourish both the body and mind with the focus on balance, portions and nutrients while eating or drinking in a state of mindfulness.   Of course, at #zenonaplate it’s ok to give into a holiday craving or two, because with out a little indulgence or two life would not be complete! However, by following the main principals at #zenonaplate during the holiday dish playoffs you won’t lose too many points, but ironically bounce back stronger!  Here are a few holiday tips and winning recipes to be winning at the holiday buffet line especially on the sidelines…

                                        SAVORY SIDE WINNING POINTS

1. Survey the holiday buffet and party, and choose two favorite foods and then balance the rest of your plate with foods that nourish the mind and body

2 When in doubt, always go for fruit, veggies, and lean meat dishes. If you’re a vegetarian make sure you are loading your plate full of  protein from nuts, beans, and other plant sources.

2. Miniaturize your favorite dessert dishes. In esccence one really needs a few bites of a dessert or two to enjoy the taste of yumminess, not a large portion!  (Refer to portion guide)

3. Sometimes during the holidays it’s not the food, but it’s in the drinking that causes the most harm on our mind and bodies. Often time’s alcohol will wreak havoc on our bodies, and throw our metabolism off, so it’s best to have a set limit of when and where you want to drink. Instead of just drinking for every holiday party limit it to special parties or occasions with meaning.  Alcohol should not be used for everyday events rather for special times. Therefore, boozing will never throw your lifestyle goals off.  Limit to special occasions during the holidays and go for low calorie and low sugar drinks . ( one or at most two drinks at a time) (Look at my skinny swap article for recommendations)

4. Make time to exercise your body and mind. Often times the holidays bring over indulging due to stressors with family and finances. Set some time aside to workout, which is a proven activity to increase endorphins, along with daily meditation to keep you more present and mindful of your behaviors and actions towards yourself and others.

5. Giving back to the community is a great way to foster a sense of gratitude. It can be anything by volunteering or donating for those who have the financial means.  Giving back not only builds character and compassion, but also brings more positive vibes and good energy from the universe your way.

6. Remove the concept of dieting from your vocabulary permanently. Being healthy and maintaining an ideal thin is a lifestyle. This is what #zenonaplate is about in comparison to other weight loss and nutrition blogs because it’s about making a commitment to your mind, body, and spirit and honoring that everyday you wake up.  When this is fully intact, the idea of being on a diet will never cross your mind again.  #ZENONAPLATE philosophy when followed right takes away the urge of binging, deprivation, fatigue, low energy, and moodiness because when one is eating a healthy balanced diet that not only focuses on healthy portions but also takes in account activities and foods that promote the  internal spirit of the mind and body connection.

7. It’s time to break out of the same social routine. Try expanding your social circle beyond the normal beer and party scene, or for some just the same clique of friends. Expanding your social circle during the holiday season will help boost your ability to stick to the #zenonaplate philosophy.  Just like expanding your taste palette beyond American Cuisine, socializing doesn’t have to be a one size fit all approach.   Going beyond the vanilla ice cream, and venturing out to taste rocky road, mint chocolate chip, and even butter pecan for some, will not only push one to experience change, but will broaden the social and cultural perspective of life, thus creating a sense of gratitude and less judgment towards others. 

#ZENONAPLATE CASHEW CHICKEN MEATLOAF  (VEGAN AND GLUTEN FREE)

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PREPERATION:  5 MINUTES, COOK TIME:  1 HOUR

SERVES 7 SERVINGS

NUTRITIONAL INFORMATION PER SERVING:

Calories: Nutrition: 127 calories, Total Carbs: 10 grams, Protein: 14 grams, Fiber: 2 grams, Fat: 4 grams

Sugar: 3 grams

#ZENONAPLATE MACRO BREAKDOWN

CARBS: PEPPERS, MUSELI MIX

PROTEIN: EGG WHITE, GROUND CHICKEN, CASHEWS

FIBER: MUSELI MIX: OATS

FAT: LEAN TURKERY, CASHEWS OLIVE OIL

VEGGIES: PEPPERS

Ingredients

7/8 of an lb of ground chicken meat

1 Egg white

1 cup of Cashews grinded down into crumbs (you can use almonds too if you don't like cashews)

1/3  cup of white onion

1 tsp of garlic powder

1 cup of sweet peppers diced

¼ tsp of chili pepper

¼ tsp of salt

1/8 or a bit more of pepper

1/8 tsp of salt

 1 lemon sliced

 ½ cup of Bob’s Gluten Free Muesli Mix

Olive Oil

Add ons: Honey , barbeque sauce, or raisins

Directions

Heat oven to 350 degrees Fahrenheit. Make sure you have a nut grinder or food processer to grind down the nuts. Combine all ingredients in the bowl and mix until mixture is consistent.  Squeeze half the lemon for juice on the meat  mixture and then mix again. Then Spray or use olive oil for a small loaf pan. Spread out mixture evenly in baking pan. Finally pour a half-cup of muesli or enough to cover the top of the meatloaf which adds more flavor. Then pop in the oven for 55 minutes to an hour.  Take out and for a bit of a sweeter taste I recommend using honey on top, and adding a bit of  barbeque sauce, a low sugar one.

Notes: You can also use a regular egg in place of the egg white for it to have creamier texture, and you can make the recipe into chicken burgers as too.

#ZENONAPLATE ROASTED BUTTERNUT SQUASH WITH KALE, RASINS, AND TOMATOES (VEGAN, GF)

​​SMXLL

 

PREP TIME: 10 MINUTES COOK TIME: 30 MINUTES

SERVES 4

NUTRITIONAL INFORMATION PER SERVING

Calories : 127 calories Total Carbs : 23 Fiber 4 grams   Sugar : 8 grams  Protein: 3  Total Fat : 4 grams

#ZENONAPLATE MACRO BREAKDOWN

CARB: SQUASH, RASINS

PROTEIN: KALE

FIBER: KALE, SQUASH

VEGGIE: KALE, TOMATOES

FAT: OLIVE OIL

Ingredients

2 ½ cups of Cubed butternut squash

2 ¼ cups of chopped kale

1 large tomato sliced or two smaller tomatoes sliced

1-2 Tablespoons of White balsamic Vinegar for the Kale and Tomatoes

3 Tablespoons of Raisins

1 Tablespoon of Olive oil

Salt

Pepper

1 Tablespoon of Cinnamon

1 Tablespoon or more of Fresh Thyme

Directions

Preheat oven to 400 degrees Fahrenheit.  In a medium size baking pan spray or oil the pan. Then pour the  kale and lay the tomatoes. Add the white  balsamic vinegar on the pan and mix around. In a separate bowl combine the butternut squash, cinnamon, olive oil, salt, pepper, fresh thyme and mix together. Sprinkle seasonings per taste. Then spread butternut mixture evenly on baking tray and cook until tender but not 100 percent soft, which will be for 30 minutes . For a bit softer cook for 40 minutes.    Then add on more raisins, or seasonings according to your tastes.

For more information go to www.zenonaplate.com

FIT FOODIE: THE MERRY-GO-ROUND OF PIZZA

The world of pizza as we know is a non-stop merry-go-round! The continuous whirlwind ride of pizza includes the highs and lows of frozen, delivery, take-out, bake at home, gourmet pizza, commercial pizza, and pizza parties! Pizza is a food that hits a soft spot with all types of people of all ages across the world. 

The question becomes how does one stop the fast merry-go round of pizza rounds and into a slower smoother ride of healthy ingredients for the mind and body. The answer is easy, and it's "simple ingredients!"  Pizza truly can be healthy for everyone and easy to digest if you avoid refined flours, processed meats, excessive cheese, high amounts of salt, and complex ingredients. “A typical slice from 14 inches of regular-crusted cheese pizza contains between 250 and 350 calories and 10 and 17 grams of fat. Add pepperoni, sausage and cheese-stuffed crust and increase your calorie and fat intake to almost 500 calories per slice with 26 grams of fat. “Gourmet” pizza restaurants that offer smaller, individual pizzas do not fare much better with pizzas that contain between 1,400 and 1,700 calories and 30 grams of fat each. Therefore eating too many calories can cause weight gain. The high fat content in these pizzas comes largely from saturated fats, too much of which can raise your risk of developing heart disease”

Luckily, At #zenonaplate I’m always up to the task of taking all your favorite past time dishes and making it not only healthy for your mind and body, but yummy too! To have a smooth merry-go-round this season and transform your waistline as well as tastebuds then read on... 

​SMXLL

*Please note the part in quotes was taken from the below article

http://www.livestrong.com/article/413009-is-eating-pizza-healthy/

#ZENONAPLATE VEGGIE PIZZA (VEGAN, GLUTEN FREE)

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SERVES 8 SLICES PER SERVING

Nutritional Information: Calories : 174 Carbs: 26 Grams Fiber: 3 Sugar: 2 Protein :6 Fat: 4

ZENONAPLATE MACRO BREAKDOWN

CARBS: NAMASTE DOUGH, ALMOND FLOUR, VEGGIES, ALMOND MILK

PROTEIN: VEGA PROTEIN, ALMOND CHEESE, EDAMAME 

FIBER: EDAMAME , ALMOND FLOUR

HEALTHY FAT: OLIVE OIL, ALMOND CHEESE

VEGGIES: EDAMAME, CALIFORNIA FROZEN MIX OF VEGGIES

Ingredients

For 12 -14 inch (fits a  medium size pizza)

Crust

 11/2 cup of Namaste Gluten Free Crust Package

1 scoop-Vega Protein non-flavor packet (optional it gives more protein and serving of veggies ) 80 calories deduct if you don’t use

¼ tsp of garlic powder

1 Tablespoon of white vinegar

2 ½ Tablespoons of Almond Flour

3/4 cup of almond milk

½ cup of water

1 tsp of olive oil

Toppings

1 Cup and 2 tablespoons of Organic Pizza Sauce( your choice)

7-8 olives

1-1/2 cup of veggies including edamame ( I used the California mix blend of veggies from frozen section and edamame)

Dried Oregano

½ cup of almond cheese

Directions

​SMXLL

Preheat oven to 450 degrees Fahrenheit. Combine all ingredients for the crust in a bowl and mix until dough is like a cake batter and it’s consistent. Then olive oil a round pizza tray for a 12-14 inch pizza. Then use your hands with the dought to form the shape of the circular pizza around the pan and make sure the dough is evenly distributed. Then pop in the oven for 17-20 minutes and then take out and cool for ten minutes before adding toppings.   Start with the tomato sauce, then add cheese, and top with veggies and oregano. Then turn oven to 350 degrees and leave in for ten minutes and then take out.

For more information go to www.zenonaplate.com

THE WORLD OF LUCK: LUCKY CHARMS VS. LUCKY HERBS

The "world of luck" can be seen and viewed through more than one sphere.  Just think from lottery winners, to be born in a loving and safe home to be blessed with perfect health, to landing a dream job or just being happily in love with the forever after story. However, for most this is not the case, because in reality there is always change, adversity, and nothing is perfect even if it appears to be. So if you ask me what luck is , for most including myself  it’s about making things happen, and taking accountability for your chosen path. The idea of being lucky for many often comes from years of hard work, dedication, determination and a strong belief within to always see the glass half full rather than half empty, rather than always feeling sorry for the past circumstances.  Likewise, In the world of food and nutrition, there is more than luck when it comes to eating healthy. However, there is an exception and it pertains to "Lucky foods!" Of course my memories with the concept of lucky foods started with my nostalgic days of spoonfuls of Lucky Charms ! Every morning I would wake up strategically maneuvering the General Mill’s box so my cereal bowl would yield twice the amount of sugary marshmallows than nutritious oats. However, these days I more about maneuvering whole food recipes with lucky herbs that are magically delicious!

Can Lucky Herbs like Basil, Oregano, Mint, Thyme, and rosemary live up to it’s claim of being magically flavorful! Well in the world of health and culinary arts, these herbs hit dishes right on the spot, adding fresh flavor,  tempting aroma, and vivid color and design to food.  The true magic and power of herbs lies in their wealth of protective polyphenols plant compounds with potent antioxidant and anti-inflammatory effects. Research has indicated that polyphenols in herbs help combat such diseases as cancer, heart disease, Alzheimer’s, diabetes and more. Polyphenols are anti-microbial, so they can help protect us from harmful bacteria as well. Although there is a debate that one must have large concentrated solutions of herbs to reap the benefits there is still plenty of evidence that indicates when herbs are cooked and eaten as part of a regular meal one can stll get their benefits.  Read on  understand how and why lucky herbs should be part of your everyday plan!

The following information is taken from the below excerpt

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/health-benefits-of-spices-herbs/

Cinnamon

Health Boost: Can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. Aim for one-fourth to one-half teaspoon of cinnamon twice a day.

Get Cooking: Dip berries or bananas in low-fat sour cream, then in a mix of 1 teaspoon ground cinnamon and 1/4 cup brown sugar.

Turmeric

Health Boost: Contains curcumin, which can inhibit the growth of cancer cells. Try to have 500 to 800 milligrams a day, says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center.

Get Cooking: For an Indian flavor, add 1/4 teaspoon turmeric to water when cooking 1 cup rice.

Rosemary

Health Boost: Stops gene mutations that could lead to cancer and may help prevent damage to the blood vessels that raise heart attack risk.

Get Cooking: For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons seasoning salt and 1/2 teaspoon thyme leaves.

Garlic

Health Boost: Destroys cancer cells and may disrupt the metabolism of tumor cells, says Karen Collins, RD, nutrition advisor to the American Institute for Cancer Research. "Studies suggest that one or two cloves weekly provide cancer-protective benefits."

Get Cooking: "Let garlic sit for 10 to 15 minutes after chopping and before cooking so the active form of the protective phytochemicals develops," says Collins. Saute fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.

Paprika

Health Boost: Contains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer (also found in cayenne and red chili peppers). There's no specific recommended dose, but moderation is probably the best way to go.

Get Cooking: Combine 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.

Ginger

Health Boost: Can decrease motion sickness and nausea; may also relieve pain and swelling associated with arthritis. Doses used in clinical trials range from 500 to 2,000 mg of powdered ginger. (A quarter-size piece of fresh root contains about 1,000 mg.) More than 6,000 mg can cause stomach irritation. Ginger can also hinder blood clotting, so if you're about to have surgery or are taking blood thinners or aspirin, be sure to talk to your doctor first.

Get Cooking: For motion sickness, try having one or two pieces of crystallized, or candied, ginger. Make sure ginger is listed as an ingredient; some candied products or ginger ales contain a small amount or a synthetic form. You can also add 1/4 teaspoon ground ginger to vegetables like carrots and sweet potatoes, as well as fresh fruit (especially peaches).

Oregano

Health Boost: A USDA study found that, gram for gram, oregano has the highest antioxidant activity of 27 fresh culinary herbs.

Get Cooking: To spice up tomato soup, add 3/4 teaspoon oregano to 1 can; add 1/2 teaspoon to 2 cups pasta or pizza sauce. Substitute 1 teaspoon dried oregano for 2 teaspoons fresh.

WAYS TO COOK WITH HERBS

• Start by adding a small amount of the herb to a dish and gradually build up to a desired flavor.
•  Unlike dried herbs, fresh herbs should be added at the end of cooking in order to maximize flavor.
• When buying herbs, look for strong smelling, brightly colored leaves that are free of brown spots. Skip plants that are drooping or limp.
•  To keep herbs fresh longer, wrap them in a damp paper towel and place in a bag or airtight container in the refrigerator and store for 3–4 days.
• If a recipe calls for a dried herb, use 1 tbsp of fresh for each tsp of dried herbs.

 The above was taken from  the below

http://www.mensfitness.com/nutrition/what-to-eat/5-ways-to-cook-with-fresh-herbs

  ZENONAPLATE RED PESTO BASIL SAUCE EDAMAME PASTA WITH CALIFORNIA OREGANO VEGGIES (VEGAN, GLUTEN FREE)

 Time to Cook: 25 minutes : Serves Four Servings : Per  Serving 

NUTRITIONAL INFORMATION 

 Sugar: 8.6 grams of Natural Sugars

MACRO BREAK DOWN

CARB: Edamame Noodles, Veggies

PROTEIN: Edamame Noodles

FIBER: Veggies, Edamame Noodles

HEALTHY FAT: Avocado, Olive Oil, Coconut Milk

HERBS: BASIL AND OREGANO

Ingredients

Frozen bag of California Blend Mix

Olive Oil

Rice Vinegar Lite

Salt

Pepper

Edamame Noodles

Cherry Tomatoes

Fresh Oregano

Sauce

1 ½ Cup of cherry tomatoes

half an avocado

2 cloves of garlic

2 tablespoons of red pesto

1/3 cup of almond milk

1/3 cup of basil

¼ tsp of salt

Directions

Boil Noodles for 20 minutes until soft and then put in a strainer. Then turn on burner to medium to high and oil the sauté pan. Pour the California mix frozen vegetables on the pan. Cook for a minute in half before adding a few tablespoons of rice vinegar and fresh oregano to the vegetables. Cook until soft and no longer frozen and set aside.  Then in a food processer add all the above ingredients to the sauce and blend.  Once  the sauce has been mixed and it’s in evenly form set aside. Take 3 to 3 ½ cups of the noodles from the strainer and put on the sauté pan that has one table spoon of olive oil  on the pan. Heat for about 30 seconds before adding the sauce and then stir around until sauce is evenly distributed and then add the vegetables and mix around. To finish the plate garnish with basil and oregano.

For more information go www.zenonaplate.com

FESTIVE FOODIE SERIES: GREEN LENTIL PASTA WITH PUMPKIN DRAMA!

The drama of the pumpkin continues beyond the famous holiday, Halloween and into our mouths!  So maybe not a full fledge rampage of gossiping about  pumpkins, but for sure the non stop holiday drama around spoonfuls and plates of this superfood!  In despite of it being the holiday season, and anything goes with food, pasta especially in the health community has gotten a bad rep, but luckily at #zenonaplate I’m all about taking your favorite dishes and making them leaner and meaner and still yummy!  Forget traditional cream sauce pasta full of gluten, white carbs, and high amounts of fat and think #zenonaplate!  Zenonaplate likes to make your favorite recipes with whole ingredients for you mind and body that also boost your metabolism!  For all you pumpkin lovers, pasta lovers, and lovers of cream sauce pasta here is a healthy and nutritious pasta recipe to get your metabolism burning and churning all holiday season long!

PUMPKIN CREAM GREEN LENTIL PASTA (VEGAN, GLUTEN FREE)

Prep Time: 10 Minutes Cook Time: 25 Minutes Total Time : 35 Minutes

Serves Four People: Per Serving

     

Ingredients

1 Box of Green lentil Shells

Asparagus -12 Stalks (Slice after cooking)

White Basalmic Vinegar – Two Tablespoons for the asparagus

Salt

Pepper

Olive oil

Sauce

1 Cup Pumpkin Puree- 1 cup

1 Cup Coconut Milk Lite_

1 Teaspoon of salt

1 Tablespoon of Coconut Nectar

½ Tablespoon of Coconut oil

3 Tablespoon of vegan ricotta cheese

lemon

parsley

Directions

Turn burner on to medium to high and boil pasta for 20 minutes until soft. Next while pasta is cooking turn on burner to medium to high  and in a sautéing pan pour olive oil and then cook asaparagus for a minute and add white basalmic vingegar and season with salt and pepper and cook for a few minutes. Set aside and combine all ingredients in a separate bowl for sauce, and set aside. Once pasta is done set aside in a strainer.  Next turn on burner and heat sauce in a pan for a few minutes squeeze half a lemon and cook for a few minutes until warm.  Then scoop a cup of pasta, two Tablespoons of pasta sauce and some asparagus and your ready to chow down!

For more information go to www.zenonaplate.com

FOODIE SEASONAL GREETINGS: HO! HO! TO RED QUINOA!

It’s that time of the year and bells are ringing, carolers are singing, and donations to Salvation Army are on every street corner, and Santa’s getting presents together for all those that been nice, not naughty! However, if your like myself, where you walk a fine line between being a bit naughty but more nice, that shouldn’t leave you out of the sleigh stops! Similarly, in the world of health and nutrition during the holidays, the waistline and the mind body connection doesn’t lie when you been too naughty with food and lifestyle choices! Therefore, it’s so important this season you are relaxed and not too stressed with the holiday mayhem, and that you are loading up on healthy carbs. Get ready to replace starchy, white flour, and processed carbs this jolly season and say Ho! Ho! to Red Quinoa…

• 200-350 calories in a single cup serving of red quinoa
• red quinoa is rich in proteins, containing all the essential amino acids.
• 1-cup serving, you can get 9g proteins, 5g fiber content and 20g carbohydrate content. The quantum of nutrient content depends on the brand of red quinoa.
• Red quinoa is also rich in magnesium, manganese, copper, iron and phosphorous. It contains high quantities of lysine an essential amino acid.
• It helps to regulate blood sugar levels.
• Lysine found in red quinoa helps with tissue repair and growth.
• High protein and fiber content in red quinoa delays gastric emptying and hence keeps you feeling fuller and more satisfied than white rice
• Red quinoa provides a rich source of protein for vegans and vegetarians
• Red quinoa provides us with 10% daily value of iron, it is low in fat and contains only healthy unsaturated fat that helps to keep cholesterol levels low and helps maintain heart health
• The iron content is used by the body to transport oxygen
• Since it is gluten-free, red quinoa suits those who cannot eat gluten-rich foods and who avoid dairy products. The high manganese content helps to regulate blood sugar levels and maintain strong and healthy bones.

The following information in bullet points  was taken from the site below

http://www.thesuperfoods.net/quinoa/what-is-red-quinoa-and-benefits

#ZENONAPLATE BERRY QUINOA MUFFINS (GLUTEN FREE)

Prep Time: 10 minutes Cook Time :25 minutes Yields : 24 mini muffins , 10 -11 Big Muffins

Nutritional Information for Mini Muffin with one cranberry on top : Calories: 74

Total Carbs: 13 , Proten: 4 , Fiber: 2 , Fat: 1  Natural Sugars: 4 grams

No Gluten, Butter, white flour, or refined Sugars

#ZENONAPLATE MACRO BREAKDOWN

CARB: RED QUINOA, BANANA, OAT FLOUR, TAPIOCA FLOUR

PROTEIN: EGGWHITE, YOGURT, OAT FLOUR, POWDERED PEANUT BUTTER

FIBER: RED QUINOA

HEALTHY FAT: COCONUT OIL

NATURAL SUGARS: BANANA, HONEY, MONKFRUIT OR STEVIA)

Ingredients

1 cup of cooked Red Quinoa (Cook the night before look at package for instructions)

One

1 1/3 cup of Bob’s Oat Flour (GF)

¼ cup of Tapioca Flour

2 eggwhites

1 cup of plain blueberry chobani greek yogurt, and plain fage yogurt  (mixed together

1 Tabespoon of lime juice

1 Tablespoon of Coconut oil

2 Tablespoons of Honey

Half cup of Monk Fruit Sweetner, or Zero Calorie Stevia

 ½ Tablespoon of cinnamon

½ tablespoon of Vanilla Extract

¼ teaspoon of salt

3 Tablespoons of powdered peanut butter

One cup of Blueberries

30-40 Pieces of Dried Cranberries

30 Almond Halves

Directions

Preheat oven to 375 degrees Fahrenheit . In a large bowl peel the banana and then smash it up, and then pour all liquid ingredients followed by dry ingredients. Stir together until dough is mixed completely.  Then fold a cup of blueberries in once dough is consistent. Then take olive oil or coconut oil and spray mini muffin pans. Take a Tablespoon or large spoon and scoop batter and place in each individual muffin pan and make sure it’s evenly distributed in each muffin holder. Then take a spatula and smooth over any uneven bumps in the dough. Then place in the oven for 20-25 minutes, and take out and cool. I baked the muffins for 25 minutes for a crispier browner muffin. You can do less if you prefer yours less crispy. Then take out and cool for 15-20 minutes and finally  garnish with one cranberry and an almond halve. Serve with coconut whip cream for dessert or with smoothie and your morning cup of joe in the morning.

RED QUINOA TOFU STIR FRY WITH SWEET POTATO SAUCE (VEGAN, GLUTEN FREE)

NUTRITIONAL INFORMATION : YIELDS 3 SERVINGS  PER SERVING

Prep Time: 15 Minutes Cook : Time: 30 Minutes

 Serves Three People

Calories: 344 Carbs: 44.9 Net Carbs: 36.2 Fiber: 9 grams Sugar: 9.2 gram Protein: 13.1  Total Fat: 13 grams .

This dish has vitamin A,  Folate, vitamin C, Poatassium, Magnesium, Calcium, choline

#ZENONAPLATE MACRO BREAKDOWN’

CARBS: RED QUINOA, BABY CORN, BELL PEPPERS, SWEET POTATO SAUCE

PROTEIN: TOFU, RED QUINOA

FIBER: RED QUINOA, BABY CORN

HEALTHY FAT: OLIVE OIL, COCONUT MILK

NATURAL SUGARS: SWEET POTATO SAUCE

Ingredients

Sweet Potato Sauce

One cup of Sweet Potato Soup

One lemon squeezed

¼ cup of Coconut milk

1/8 tsp of salt

½ tablespoon of cornstarch

¼ tsp of ginger

¼ tsp of chilli pepper seasoning

Red Quinoa : Cup in half cooked the night before

Stirfry:

½ cup of onion chopped

2 cloves of garlic

One block of tofu- cup in half cubed

2  Cup of bell peppers (green, yellow, and red) cook with onion

½ cup of peppers (green, yellow, and red) to cook with quinoa , baby corn

half a lemon squeezed

Chilli pepper seasoning 

Olive Oil

Salt and Pepper

Directions

 Boil Red Quinoa for 20-25 minutes according to directions on the box.  Once finished set aside in a strainer. 

For the sauce: In a separate bowl mix all the sauce ingredients and set aside.

Make sure the tofu is cubed, the onion, peppers, and garlic are all chopped.

Turn burner on to medium- high and olive oil the pan. Start with the onion and garlic and cook for a minute before adding the 2 cup of diced assorted peppers and then add the sauce and cook for around two –three minutes  and season lightly with salt, pepper, and chilli pepper until the tofu has been marinated from the sauce. Then go on to add a cup in half of quinoa, baby corn, and other half cup of peppers and cook for another minute or two until sauce has thickened up a bit. Then the dish is ready to serve.

#ZENONAPLATE QUINOA TURKEY MEATBALL SANDWICH IN A BUTTER LETTUCE WITH ITALIAN HERB TOMATO SAUCE WITH VEGGIES

NUTRITIONAL BREAKDOWN ON TURKEY  MEATBALLS GLUTEN FREE : 16  Servings

PER SERVING

Calories: 72 calories Net Carbs: 4 Total Carbs: 5 grams Fiber 1 grams  Protein : 8 Total Fat: 3 grams

NUTRIONAL  BREAKDOWN ON TOMATO MIXTURE WITH LETTUCE WRAP

SERVES THREE  SERVINGS AND INCORPORATES 7 LETTUCE WRAPS

PER SERVING

Calories: 138 calories Total Carbs: 18 grams of Carbs Fiber: 5 grams  Protein: 5 grams of Fiber  Fat: 6 grams of Fat, Sugar: 11

282 Calories, 21 grams of protein, 6 grams of fiber,  two meatballs plus mixture and wrap 9 grams of fat, 28 grams of carbs, low sodium ,

#ZENONAPLATE MACRO BREAKDOWN TURKEY MEATBALL SANDWICH

CARBS: RED QUINOA, MUSHROOMS, PEPPERS, TOMATO SAUCE

PROTEIN: GROUND TURKEY, QUINOA

FIBER: PEPPERS, RED QUINOA

HEALTHY FAT: OLIVE OIL

GREEN: LETTUCE

Ingredients

Meatball

1 lb ground turkey  (natural brand with no antibiotics)

1 cup of Red Quinoa (Cook the night before) (replaces the bread crumbs)

½ cup of a white onion chopped

½ cup of zucchini grated

½ Tablespoon of dried oregano

3 cloves of garlic minced

1/3 cup of parsley

One Egg

2 Tablespoons of Gluten Free Soy Sauce

½ tsp of pepper

¼ tsp of cayenne pepper or chilli pepper

lettuce (replaces the bread)

7-8 medium butter lettuce leaves

Tomato Mixture

 1 1/2 of Italian Herb Tomato pasta Sauce ( I used muir Organic Italian herb pasta tomato sauce)

2 Cups of mixed peppers that are diced

¼ cup of scallions

2 Tablespoons of Rice Vinegar Lite

Olive Oil

Salt

Pepper

Directions

Meatballs

Preheat oven to 350 degrees Farenheit. Spray large cookie sheet or baking pan with olive oil.  In a large bowl combine all ingredients under the meatball ingredients together and mix until the meat mixture is uniform. Don’t be afraid to use your hands over a cooking utensil when mixing the meat. Then use around a Tablespoon in a half to form meatballs and spread on the cookie sheet. Pop in the oven 25 minutes. You can take out a few minutes earlier but always make sure the meat is cooked through. 

Mixture

Turn the burner to medium high and put olive oil in the pan. Then put the scallions with the two cups of mixed peppers and two cups of mushrooms. Cook for a minute before seasoning lightly with salt and pepper and add Two tablespoons of the Lite Rice Vinegar, and cook for another minute in half before adding the Italian herb tomato sauce (organic and GF recommended) if there is another tomato sauce you want to use then use that.  Continue to cook for another few minutes until sauce has reduced a bit in form.  Then put out the lettuce take a 1/3 cup of veggie tomato mixture and put on on lettuce wrap and then take two meatballs and you are good to go! 

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