All posts filed under: healthy foods

Food: Dinner Tonight – Spinach and Artichoke Melt – Two Ways

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Sorry to keep opening most of my food posts with this – but in my household there is me following Keto, and others who don’t really want to (yet), so I have to be mindful when announcing our dinner menu. Although really, I seldom announce it, I just make it – one meal, two ways so no one feels left out. This morning I searched for a cheesy, gooey recipe since the crazy cold weather in San Francisco is making me crave comfort foods – and this is what I came across to tweak a portion for my dietary needs: INGREDIENTS 1 tablespoon butter 1 clove garlic minced or grated 1 tablespoon flour  * I usually omit the flour – no need for it really, the cheese is enough thickening ingredient.  1/2 cup milk (I used 2% but whatever you have will be fine)   * I replaced with almond milk or coconut milk for entire meal 1 ounce cream cheese 1/2 cup shredded mozzarella cheese 1/2 cup grated parmesan cheese 1/2 cup greek yogurt I used 0% 1/2 teaspoon crushed red pepper flakes optional 1/2 teaspoon pepper 1/2 cup frozen chopped spinach thawed, about 5 ounces 1 (8 ounce) jar grilled artichoke hearts or …

Health and Beauty: Sugar and Carbs Explained

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Since Keto, I have made a conscious effort to cut down on carbs and sugar. Meaning to say, that some days, especially when I feel overwhelmed or stressed, I crave nothing but French fries and a box of chocolate. So, I attempt to alleviate the stress and talk myself out of indulging in the cravings in large quantities. What can I say, I am human and although very disciplined in how I live my life, sometimes do ‘fall of the wagon’. But just to help understand the damaging effect of sugar or carbs for those of us suffering from all sorts of issues – weight gain, bloating, digestive problems, diabetes, and/or allergies, I have listed excerpt from an article I found here. Fruits: A favorable choice over a candy bar – any day – but… if you are overweight, fruit is not your friend  Fruit should be an occasional treat, nature’s dessert, but do not count fruit, fruit juice, dried fruit or fruit pouches as equivalent to vegetables. Fruit is packed with nutrients – well, not …

Food: Dinner Tonight- Thai Steak Sandwich

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I love steak sandwich and will actually search for the option on any menu while dining out. But tonight, I wanted to do something different with the skirt steak that’s been thawing out in my refrigerator. Now as I have mentioned many times, I Keto my way through life now, with the option to have one cheat day here and there. Meaning to say, that this recipe is too good for me to leave out anything, so if you are curious then see below how it is I am cheating: INGREDIENTS 2 pounds skirt steak 1/4 cup extra virgin olive oil 1/3 cup honey (cheat) 1/3 cup low sodium soy sauce or tamari   (cheat)  4 cloves garlic, minced or grated 1 inch fresh ginger, grated 1 tablespoon chili paste 1 toasted baguette, halved and cut into 4-6 pieces (cheat) gingered tahini or mayo, for spreading (optional) MANGO BASIL SALAD 1/3 cup sesame oil juice from 2 limes 1 tablespoon fish sauce 2 green onions, chopped 1/3 cup fresh basil, chopped 1/4 cup fresh cilantro, chopped 1 mango, sliced or chopped (cheat) 2 carrots, shredded (cheat) 2 persian cucumbers, sliced 2 jalapeños, sliced 1/4 cup roasted peanuts, chopped  (cheat)   **If you want to maintain the Keto alternative …

Food: Dinner Tonight – Chili, Lime, Chicken and Avocado

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Hating the fact, we’ve eaten out for the past couple of nights, because there is no ‘off-switch’ when a colorful oversized menu is shoved in your face by the waiter, who is rattling off the specials and then coming around a few times until order taken,  ‘insisting really’ but pretending not to – for us to order a beverage on happy hour or not. So, this morning on my way out of the door, I announced that we would be dining in – the meal of course would be up to Keto-me.  Kind of like this… INGREDIENTS 1 pound boneless skinless chicken breasts, cut into bite size chunks 2 tablespoons extra virgin olive oil 1/4 cup fresh lime juice 2 cloves garlic, minced or grated 1 tablespoon honey  [omit for my portion] 1 teaspoon crushed red pepper flakes 1/4 cup fresh cilantro, chopped 2 tablespoons fresh chopped oregano kosher salt and black pepper 2 sweet potatoes, cut into wedges  [omit or just one wedge to taste] 2 red bell peppers, chopped into bite sized chunks steamed white or brown rice, for serving  [omit for me for sure] AVOCADO SALSA 1 avocado, diced 1 jalapeño, seeded …

Food: Breakfast – Eggs Included

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I had a very early start this morning. Meaning my dog woke up at one in the morning and just would not go back to sleep. So by four, I was up getting ready for my day, except this  happened – Eggs Florentine from here WHICH as I have to remind, is pretty Keto friendly for me with a few changes. Here’s what I mean: Ingredients For the hollandaise sauce 230 g of butter 3 egg yolks 1 tablespoon of lemon juice 1 tablespoon of water 200 g of butter Salt Pepper For the poached eggs 4 eggs 1 tablespoon of vinegar  (I deleted it as well just because) 4 slices of toasted bread (which I remove for Keto and instead create a parmesan cheese crisp) For the spinach 400 g of fresh spinach cleaned and washed 200 ml of whole fresh milk (coconut milk for me)  Nutmeg Salt  {more}

Food: Dinner Tonight – Coconut Curry

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Here’s yet another meal I can make for the family + my a portion for my dietary needs (Keto) if you just joined us here on RS&S.  It will go down like this in my household – INGREDIENTS 8 ounces rice noodles  (remove for hardcore Keto and add chicken instead)  2 tablespoons coconut oil 1 sweet onion, diced 2 zucchini, or summer squash, diced 2 ears sweet corn kernels, removed from the cob  (remove for hardcore Keto)  2 cloves garlic, minced or grated 1 tablespoon fresh ginger, grated 2-3 tablespoons Thai red curry paste 1 14 ounce can full fat coconut milk 1 tablespoon fish sauce (soy sauce for vegan option)  – (or none for me – I am not a fan) 2 teaspoons honey  (remove for hardcore Keto)  juice and zest from 1/2 a lime 1/4 cup fresh cilantro OR basil, roughly chopped (use you personal favorite) sliced jalapeño pepper and green onions, for serving {more} {recipe and photo source}    

Food: Dinner Tonight – A Twist On Chicken Sandwich

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Just a reminder, our household is one Keto and the rest, anything but – so I am always in search of recipe inspirations to create my own variation of a meal that suits the clan. In this case, tonight’s meal will be chicken sandwiches and chips for them and see below what my meal will look like from the recipe below: I love how easy dinner planning is – no matter the dietary restrictions. INGREDIENTS 1/2 cup real maple syrup 1 tablespoon sambal oelek (spicy chili sauce) 2 tablespoons extra virgin olive oil kosher salt and pepper 1 pound boneless skinless chicken tenders 4 slices thick cut bacon, chopped 4 ears corn, kernels removed from the cob (about 4 cups total) (remove this for Keto)  1 teaspoon smoked paprika 1/4 cup fresh basil, chopped 2 green onions, chopped 1/2 cup shredded cabbage 1/2 cup fresh blueberries  (remove this for Keto)  4 ciabatta rolls, toasted  (remove this for Keto)  1/2 cup plain greek yogurt  (my cheat but you can remove it for hardcore Keto followers)  1/4 cup basil pesto 1 avocado, sliced {featured image source}

Food: Dinner Tonight – Zucchini and Cheese Lasagna

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Okay, so here’s a solid recipe to a favorite dish of mine – spicy Italian sausage, veggie (in this case zucchini,  or eggplant that I love, and all sorts of cheese). As you well know, I am always searching for variations to the simplest of ingredients making up a fun recipe and this one works – because in my household, we are divided – 1 Keto (me) and the rest not so much. So, this is what I do to make two dishes out of one recipe: INGREDIENTS 2 tablespoons extra virgin olive oil 1 pound ground spicy Italian sausage 1 small sweet onion, diced 4 medium heirloom tomatoes (or regular), roughly chopped 2 cups cherry tomatoes 2 tablespoons fresh thyme leaves 1 tablespoon fresh chopped oregano kosher salt and pepper 1/2 cup red wine  (cut out for hardcore Keto followers) 1/4 cup fresh basil, roughly chopped, plus more for serving 6-8 no boil lasagna noodles (replace with sliced Halloumi cheese or just cut out the noodles altogether)  3 medium zucchini, sliced into 1/8 inch slices 1 cup whole milk ricotta cheese 1 cup fresh mozzarella cheese, torn 1/2 cup grated parmesan cheese {more}

Food: Dinner Tonight – California Omelette

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This recipe is pretty keto friendly – in fact, this is almost the Keto staple minus the corn and toasted bread of course . But if you are on a meal plan such as myself, you can surely do without the corn and the bread – in fact if you are super watching what you consume – delete the Tahini drizzle also. Otherwise, the recipe is awesome,  but since I don’t care for gruyere cheese, I am replacing it with Halloumi cheese. Check out the ingredients and then do away with what isn’t good for your diet plan or stick to the recipe just the way it is – omelettes are an amazing dinner alternative: INGREDIENTS 6 eggs kosher salt + pepper 2 tablespoons fresh chives finely chopped 2 tablespoons butter 1/2 cup oil packed sun-dried tomatoes oil reserved + tomatoes roughly chopped 1 cup shredded gruyere cheese 2 slices crusty whole grain bread, toasted 2 ears fresh corn grilled + kernels removed from the cob 1 avocado sliced 2-4 slices cooked thick cut bacon 2 handfuls fresh arugula LEMONY TAHINI DRESSING 1/4 cup tahini 1/4 cup olive oil juice from 1 lemon 1/2 cup fresh fresh cilantro + basil kosher salt {more} {featured …

Food: Dinner Tonight – Lemon Chicken – Grilled

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Who doesn’t love grilled chicken? And if you haven’t had a taste of it, consider this recipe – which is pretty keto friendly for those following my healthy eating plan. And really, no side dish needed – in my case – I will be sprinkling shredded parmesan cheese over the top of each bite. And if you are not following Keto, but need to stay healthy in your choice of recipes – then add a simple salad, or steamed broccoli. INGREDIENTS 1 (3 1/2 to 4 pounds) whole chicken or chicken pieces 1/4 cup extra virgin olive oil 3 tablespoons balsamic vinegar  ( I will not be using balsamic vinegar for my recipe)  juice + zest of 1 lemon 1/4 cup fresh oregano, chopped 2 tablespoons fresh thyme, chopped 2 cloves garlic, minced or grated pinch of crushed red pepper flakes kosher salt and pepper fresh basil for, serving {more} {photo source}