Criei um prato em homenagem a uma das minhas melhores amigas @fla_martins, para que o aniversário dela ficasse ainda mais especial. Durante o processo, pensei nela o tempo todo, todas as características maravilhosas de uma personalidade marcante, vibrante, cheia de vida, guerreira,amorosa... parceira!!
Esta receita de Quinoa com Lentilha Vermelha tem muito amor e dedicação.❤️
400g de lentilha vermelha e 300 g de quinoa mista (demolhadas separadas por 12horas com probióticos lactofermentados);
2 cebolas cortadas em rodelas;
1 pote de ghee ou uma barra de manteiga;
1 cebola ralada;
1 colher de sopa de #sumak ;
1 colher de sopa de #lemonpepper ;
Sal a gosto;
1 canela em pau;
1 limão espremido;
2 folhas de louro;
Um punhado de coentro picado (ou salsinha);
Pimenta do reino a gosto.
Ferver a lentilha na água aromatizada com canela, ficar de olho porque ela cozinha mega rápido, escorrer e passar na água para interromper o cozimento;
Cozinhar a quinoa no louro e escorrer em seguida;
Derreter o ghee ou manteiga e adicionar as cebolas, mexer até caramelizar e tirar em seguida da manteiga, secar no papel toalha e reservar;
Refogar a cebola ralada em uma colher de sopa de oleo de coco e misturar o sumak, o Lemon pepper, sal e pimenta;
Em uma travessa colocar a quinoa, a lentilha, misturar o refogado as cebolas e o punhado de coentro, adicionar o limão e um pouco da manteiga que a cebola foi frita para emulsionar. Decorar com algumas cebolas feitas por cima. Importante: servir com #coalhada ! 😎
Tomorrow is Kylie’s Kitchen Newsletter. Each Friday we release a recipe to anyone who is subscribed to our recipe database. If your wanting some oats inspiration jump onto the link in our bio and get onto the database.
Hi all! I have a big request! Do you have a healthy recipe blog? If you’ve noticed, I’ve been dancing around a big announcement about my business for a few months...I’m finally almost ready to start sharing some more info about it! First I want to know, if you have a blog with healthy recipes, I’d love to feature some of your creations. I am launching a 6 week nutrition program and want to put together a database of healthy recipes for my subscribers- I’d love to feature yours! I’ll be sharing direct links so if you have anything, please email as many as possible over to firstname.lastname@example.org & please share this opportunity with your blogger friends too! thanks & happy Monday 💗 this email address is updated in my bio.
Do you go to the grocery store and become overwhelmed by the 20 something different brands of almond milk? 😳🤷🏻♀️
Yep me too, but I have narrowed it down to these two...
CALIFIA FARMS ingredients:
Water-almonds-calcium carbonate( good for healthy bones😉)-sunflower lecithin( fat emulsifier- good for anti-aging) -sea salt-potassium citrate(needed by our bodies-good for kidney stones) - locust bean gum-Gellan gum(thickening agents). .
MALK Ingredients: water-almonds-Vanilla-sea salt .
While there is definitely a little difference in the ingredients, they are both still really great products. .
MALK, although a little pricier, in my opinion TASTES better. .
So.... if I had to choose MALK would win!😊💗
Any recipe can be made to fit your taste and macros.
Luise, my super strong & gorgeous friend from Denmark, introduced me to this Carrot Chia Pudding Recipe by @eatthegains
Luise ( @lullarh ) is a prime example that you can build a great physique while eating foods most people think you should NEVER eat. (Oreos, Reese’s, M&M’s, candies, cookies, etc)
We eat REALLY differently, yet we were both able to adapt the recipe to our needs.
BOTH = HEALTHY, MET OUR MACROS & DELICIOUS
MACROS for my version:
KCALS 424 P25 C38 F22 (no toppings)
KCALS 655 P27 C51 F40 (with my toppings)
My version (1st pic): 125g carrot
1 cup unsweetened vanilla coconut milk
1/2 cup of water
12 g coconut butter
33 ml sugar-free syrup
1/4 tsp cinnamon
1/8 tsp pumpkin spice
25g NutraKey Vanilla Protein Powder (Vegan)
2 tbsp chia seed (23g)
Pinch of sea salt
Chop carrots into chunks. (PLACE CHIA SEED TO THE SIDE - DO NOT BLEND)
Blend the chopped carrots with remaining ingredients in a high-power blender until the carrots are integrated into the mix. If you like more texture, blend it less, if you like it really smooth, blend it until smooth.
Pour mixture into bowl and THEN mix in with the chia seed. Leave 4-5 hours in fridge OR overnight (I left mine overnight). You can eat this cold or warm it up for a few minutes.
You can use any toppings you like, but I loved what I used:
15g Chopped Pecans
15g Toasted Coconut
Luise’s version of the recipe (Swipe to see the photo):
MACROS (without toppings) : KCALS 269 P25 F6 C29
30 g oats
5 g chia seeds
100 g carrot (grated)
20 g protein powder (I used speculoos from
Myprotein, but you can use whatever taste you like)
40 g egg white
Mix oats, chia, grated carrot and a pinch of salt in a bowl, add water (more than you think 😉 around 200 g) leave it in the fridge overnight. Next morning stir, and put it in the microwave for about 1 1/2 minute, take it out - stir - and repeat. when it has a good thick consistency, poor the egg whites and protein powder in and stir, give it another 1-2 minutes in the microwave until it has the consistency you like. Top with your favorites!
Looking for a tasty Saturday morning breakfast?⠀
Make sure to try this new, awesome recipe pronto. ⠀
1 medium banana, mashed⠀
2 eggs, large⠀
1/4 cup almond meal⠀
Optional: 1/2 teaspoon baking powder⠀
Thoroughly mix all ingredients together in a small bowl, making sure to get rid of any lumps.⠀
Heat a pan over medium heat and spray with non-stick cooking spray.⠀
Pour batter onto pan (~2 tablespoons per cake).⠀
The batter will be a little bit thinner than normal pancakes, so you don’t need as much to make one pancake.⠀
Let cook for about a minute, and then flip. Cook for an additional minute on the other side.⠀
Here is one of the lowest calorie healthy meals you could make on a Friday night . ...which means you could totally add a glass of wine to it.😉🍷
2 Hard boiled eggs mashed( Protein ❤️)
Some brown spicy mustard ( Free food) .
Yellow Peppers ( Veggies eat all you want 💚)
AND....I would have thrown some green onions in there if I had some . ... but I didn’t 🤷🏻♀️
Here’s a little tip for my gut health people:
. -Raw onions are very hard to digest, and are not easily absorbed by the small intestine ( gut). However, green onions are... so when you can ....opt for green onions first!!!!
I’m still going strong making delicious pumpkin recipes with fresh sugar pumpkins... I haven’t used one can this year! When I moved to the country this summer, I made a goal to increase my sustainability efforts. I haven’t achieved as much as I had hoped, but I’m proud of myself for not purchasing at least 6 cans of pumpkin this fall/winter. Get this kick ass pumpkin pie recipe on the blog now using @wildwayoflife delish granola!!
I have been testing a new pumpkin recipe relentlessly & I’m hoping it works out so I can finally post my most favorite holiday recipe ever. -
On a related note- I have taken an unintentional social media break. I have still gotten on daily but have limited myself with posting and what I consume. I have become so tired of how much social media is “fake news” of our lives. So much information about being a woman that I find on social media (of course excluding those sharing what real life is like) is made to look so easy but is completely unsustainable. I found myself not trying hard enough because I didn’t think I could keep up with all that goes into being/looking like the person I want to be. It seemed daunting and once I stepped back, I remembered that I have no obligation to sustain those efforts but a little bit every now and then truly shows who I am to the people who deserve to experience that part of me & they are right here in my life, not necessarily on the internet. If you care, you’ll show up when I’m being unapologetically me. If you don’t, then you’ll scrutinize or socialize for the sake of keeping up appearances. It’s exhausting, especially around the holidays. Just remember to be yourself and take away any pressure you might be putting on yourself this holiday season. You don’t need to do anything but show up to have a wonderful ending to a loooong 2018. Just be present and everything will fall into place. As always, I’m here with some new awesome info & support if you need it 😊 if you need me, I’m here but going to have a wonderful weekend with my mom- enjoy the rest of your week my dear friends 💗
Who loves Peanut Butter?
Here’s the recipe from my “live”today!!💗
Peanutty Peanut Butter Bars
What I have realized is they are very similar to my chocolate chip cookies.... just in a bar form and minus chocolate chips! 😉🤣
I think I will just make the cookies next time .🤷🏻♀️
If you want the cookie recipe, just post below and I’ll forward it to you!💗 #fixate#peanutbutteraddict#quickandeasyfood
Carrot Cake Overnight Protein Oatmeal
3/4 cup Unsweetened almond milk (or milk of choice)
1/2 cup Plain low fat Greek yogurt (or mashed banana, applesauce or pumpkin)
1/2 cup Grated carrots (I used one large carrot)
1/4 tsp Salt (or to taste)
1/2 tsp Cinnamon
1/2 tsp Apple pie spice
2 tbs Baking stevia (or 1/4 cup sweetener) 
1 cup Old fashioned oats
1/4 cup Protein powder (or additional oats) 
Optional: Toppings of choice
In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and absorb the liquid). Top with chopped nuts, cinnamon, low sugar syrup, or vanilla Greek yogurt if desired! Enjoy cold, or microwave for 30-60 seconds to enjoy warm!
Who doesn’t LOVE Rice Krispie Squares???❤️
No one EVER 😳😂
Well tomorrow is December 1st and you know what that means??..... It’s time to get ready for CHRISTMAS!!!
There will be plenty of parties, events, dinners, AND bake-offs... .
Well there is no better idea than Rice Krispie Reindeers ..❤️
3 TBSP butter
1 10 oz marshmallows
6 c. Rice Krispies cereal
1 pkg candy eyeballs
1 pkg m & m candies red
12 oz dark cocoa candy melts
Melt butter in a large pot, add marshmallows, and stir until completely melted. .
Take off of heat and add Rice Krispies cereal. .
Spoon into buttered 9x13 pan. .
Let harden and cut into rectangles for reindeer. .
Carefully push your craft spoons into the treats. .
Melt chocolate following the instructions on the package and then spoon into a plastic baggie.
Cut a small hole in the corner of bag and to make antlers. .
Use a small dot of chocolate under the candy eyes and m&m nose to attach them to the Rice Krispies Treat.
And there you have it.... CHRISTMAS HAS BEGUN!!🎄❤️
Cookie dough heaven 😍 This is actually a pretty massive amount of cookie dough even though it may not look like it in the photo. .
It's extremely filling and delicious AND it is #glutenfree#dairyfree#soyfree#grainfree .
This recipe was created by the beautiful soon to be nurse @laurenj_729. .
The FULL RECIPE AND REVIEW is UP ON THE BLOG :) ⬅️ Link in BIO. .
The macros here reflect the ingredients I used, so if you use a different protein, or milk, syrup, etc. Make sure to adjust the macros ;) Also, I modified the ingredients slightly to make it #glutendairysoyfree 😁
Thank you for sharing such an awesome recipe @laurenj_729 sending you love 💕
➡️➡️➡️ What dessert would you like me to make next???
Brussel sprouts are a great snack to add to a vegetable platter, use as a filling side dish for dinner or even a salad topper.
N U T R I T I O N F A C T S
150 g of brussel sprouts (which came out to 7) offers ONLY 36 calories, 7 g carbs, 1.7 g sugar, 2.6 g fiber and 2.5 g protein.
B E N E F I T S
Brussel sprouts contain various vitamins and minerals that our bodies can benefit from. For example, brussel sprouts provide vitamin C, vitamin K and fiber. Vitamin C (as mentioned before) works as an antioxidant and helps prevent us from getting sick by creating antibodies that boost our immunity. Vitamin K assists our bodies in making proteins (especially ones that cause our blood to coagulate to prevent us from bleeding further). Fiber can help keep our weight and digestive system in check.
How are you preparing for Thanksgiving 2018? Need clean recipes to follow if you are preparing or bringing a side dish - check out SkinnyTaste.com for their side dishes! This year I am bringing sauteed string beans, mushrooms and onions along with prosciutto wrapped asparagus!
Don’t worry guys this is just our old fashion egg noddles 😋
If you’re going to make it your side dish might as well know all about it!
N U T R I T I O N F A C T S -
Serving size 1 1/2 laddies. ~5 portions of 1 SOUP ladle of noddles shown here in this picture.
Net carbs- 10 gm - 19 gm
Protein- 4-6 gm
Calories- 116-150 calories
Side note - I went shopping and saw EGG noddles or whole wheat egg noodles.. I flipped them over just to see that in this scenario the regular old fashion egg noddles were just as good as the whole wheat! In fact the whole wheat had more carbohydrates and I was baffled. I am a whole wheat fanatic because I love FIBER for so many reasons (feeling & looking great is just two of those) but these egg noodles were regular and still had just a couple of grams of fiber. Didn’t matter which one I chose but I was happy to see my old fashion ones were just as nutritious as the whole what ones. Can you take a guess why?
Brace yourself pasta lovers the guilt ends here with egg noodles 😍😍 egg noodles has protein & some fat in them that keep us more satiated than plain old durum wheat noodles. Because of that they can be used in soups, stews and as a side in of course a 3/4 cup portion (recommended)
How I use - to prevent over indulging all the time I use it in my chicken soup. I cook the noddles SEPARATE on the side, I then leave it separate and serve from there. So this pot stays like this. To prevent the macaronis from sticking together I add a little bit of broth from the soup to keep it moist.
N U T R I T I O N F A C T S
100 g of asparagus provides ONLY 22 calories, 4 g carbs, 1.3 g sugar, 2 g fiber and 2.4 g protein.
B E N E F I T S
Don’t knock asparagus until you give it a chance. Vegetables are a great way to get in those micronutrients, asparagus included! For example, asparagus contains vitamin A and folate. Just to name a few functions, vitamin A is important for vision and cell growth. Folate belongs to the B-vitamin family and takes part in making new cells for our bodies. Research shows that folate is also crucial for fetal brain and spinal cord development!
There are a variety of ways to include asparagus into our meals: salad topper (my favorite), side dish, vegetable platter with a dip option (i.e. hummus), pack as a low-calorie snack and more!
Summer calls for another citrus fruit post!
N U T R I T I O N F A C T S
160 g (6 slices of a medium sized orange) → 69 kcal, 17 g carbs, 3.6 g fiber, 14 g sugar, 1 g protein.
B E N E F I T S
Citrus fruits like oranges contribute to lowering LDL cholesterol, provide calcium for bone health and potassium to maintain lean muscle mass and lower blood pressure.
Who doesn’t love some sweet and refreshing fruit on hot/humid days like we have had recently? Pineapple is a great go to when our cravings for sweetness are taking over.
N U T R I T I O N F A C T S
100 g pineapple (about 9 chunks) provides about 50 calories, 13 g carbs, 10 g sugar and 1.4 g fiber.
B E N E F I T S
Pineapple offers a decent amount of vitamin C and calcium. Vitamin C works as an antioxidant and helps our bodies absorb iron and folate, which have their own beneficial roles. Vitamin C is also known to boost our immunity/protect us from infections. Calcium contributes to the health, maintenance and structure of our bones and teeth. 😬💀
6 medium 🍓 (200 grams) - 72 kcal, 4 grams fiber, 14 grams net carbs, 1 grams protein, 0 grams fat & 10 grams of fructose
PSA: Today I begin my new series for this IG Page, for my clients out there and for my #followers I am going to start showing you with VISUALS yes actual pictures of what I refer to as ONE serving. Do not think I am saying ONLY eat ONE of this, I would have to do an evaluation in order to tell how many servings are for YOU. . This is just a visual of what the world of Nutrition considers ONE serving. For my weight loss patients out there and for my asthmatics who work with me you know how many of these servings to take per day. This is a demo and I hope you enjoy the series ahead ♥️
#comment your tricky foods! And I will gladly help clarify
Late night munchies kick in & you are finding yourself “hungry” after a full meal 20 minutes ago. What’s a good go to? Frozen grapes.
Why? This is a cold treat that requires warming it up in your mouth before biting down forcing you to eat slower, it is nutritious and rich in antioxidants, they are 94% water based - only 10 grams of carbs in 1 cup, they can easily quench that “hunger” that craving and can prevent feeling shameful after indulging. .
Fostering a healthy relationship with food is the most important thing you can do for your health. While I push for every single person to eat mindfully and balance your food and not to label foods as good or bad or restrict anything much, it is good to know healthy swaps. Enjoy guys 😊
W E I G H T L O S S ➕E N E R G Y T I P ‼️
Barilla plus protein (5 g fiber & 13 grams protein 🤭) + sautéed red peppers in garlic & oil. Boiled the pasta and pan fried it all together in the end for a basic Italian side dish. What makes it better? The clean swap. By taking a pasta with more #protien and #fiber you do 2 AMAZING things for your body & for #weightloss 1. These two keep us full longer so be sure to look for more than 5g of EACH in grains. This gives you much more energy that is sustained because of longer digestion 2. You reduce your blood sugar spike “postprandial” meaning after you consume a meal your blood sugar doesn’t spike high and then shoot back down BECAUSE the protein & fiber KEEP dont cause blood sugar to spike! #diabetes#weightlosstransformation - The perfect #recipe for it a great dish and #guiltypleasure 😏
COMMENT BELOW! Who can guess the purple caribbean fruit? - hint: think of the kind of fish my favorite character (aka Patrick) in #spongebob is! Keep posted for the benefits of eating this bad boy 😋😋
My professor said freshman year if you don't have an eating disorder going into the field of #nutrition you may walk out with one.
Learning about food as an 18-21 year old was no easy challenge. The concept calories in vs calories out was GOLD we (us #rd2be students) all felt we had the power🔑 in our hands to be the BEST, skinniest, healthiest, smartest & hottest. The education I had was “golden”. It debunked all myths and 💥 BOOM💥 - I felt I knew it all. I felt I could achieve my ideal "skinny girl" perfectionist body (whatever that meant).
❌But NO ❌ I am here today to reassure people, as now a dietitian who specializes in weight management and has clients losing 2-4 pounds a week if they need to, THAT most of what you know about weight loss is actually #fake
TOMORROW ❗️ I will post about my secrets on how I fixed a small disordered eating pattern, how I kept #healthy & #happy in my own skin, how I out beat the feelings guilt & shame associated with food and exercise (thanks @brenebrown ) Finally - I will share how I help others (even those with true #eatingdisordersrecovery ) && I will share some of my new and improved golden rules for truly reaching your HEALTH goals.
Comment on this picture with questions/thoughts and I’ll be sure to address them 🙂 #transformationtuesday