Breakfast: 1/2 cup sugar free peaches, 1 diet toast, 1 tablespoon natural peanut butter
Lunch: 1/2 cup cottage cheese, 4 saltine crackers
Snack: 1 Dannon Light n Fit Vanilla yogurt, apple
Dinner: 2 servings tofu, 1/2 cup soy beans, 1 cup bok choy, 1 tablespoon oyster sauce
Total calories: 710
Workout: Treadmill-Interval from 3.5-18.5, at 3.0 mph for 1 hour-should blast 800-900 cals
Abs: 100 upper ab crunches, 60 lower ab reverse crunches, 50 side crunches
Biceps: 65 bicep curls
Misc: 60 modified pushups
Vitamins: 1 multi vitamin, 2 flax seed pills, 2 omega 3 pills
Thursday, October 22, 2009
Wednesday, October 21, 2009
Wednesday, October 21, 2009
Breakfast: Bagel, 2 slices turkey, 1 slice cheese, 2 tsp mustard 400
Lunch: 1 serving noodles, 2 bok choy, 1 serving tofu, 1 serving shrimp, 1 serving soy sauce 350
Snack: 1/2 cup cottage cheese, orange 190
Dinner: 1 serving risotto, 1 peice chicken, salad with dressing 460
1400 cals
Workout:
1 hour 15 minutes on incline treadmill, from 3.5-18.5 incline levels
Bicycle Crunch:
How to do the Bicycle Crunch Exercise
* Lie flat on the floor with your lower back pressed to the ground.
* Put your hands beside your head.
* Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
* Touch your left elbow to your right knee, then your right elbow to your left knee.
* Breath evenly throughout the exercise.
do 3 sets of 20 reps
Dive Bomber Pushups:
# Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
# Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.
# Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
# Reverse the move, bringing your hips back toward the ceiling.
3 sets of 20 reps
Reverse Crunch:
#
tep 1
Lay on your back with your knees bent as if doing the classic crunch. Cross your feet at the ankles or keep them shoulder width apart, whichever way is more comfortable for you.
#
Step 2
To support your neck, place your fingers behind your head with your elbows open to the sides. Take a deep breath.
#
Step 3
Exhale as you simultaneously curl your legs toward your chest and lift your shoulders slightly off the floor. You should always exhale during an exercise when your muscles are working their hardest. Really concentrate on your ab muscles as you contract. Keep your movements slow and controlled.
#
Step 4
Bring your legs and shoulders back down. Do at least 3 sets of 10 to 12 reps. If you're really dedicated to getting 6-pack abs, do each set to failure (until you literally can't crunch anymore).
3 sets of 20 reps
Jack Knife Sit Up:
Instructions
Preparation
Sit on floor or mat. Lie supine with hands to sides.
Execution
Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat.
3 sets of 20 reps
Legs: I feel that I get enough of a workout by walking. However, I will do 60 leg presses on the machine.
Arms:
I will do 60 modified pushups, 60 bicep curls, and do the arm machines at the gym.
Lunch: 1 serving noodles, 2 bok choy, 1 serving tofu, 1 serving shrimp, 1 serving soy sauce 350
Snack: 1/2 cup cottage cheese, orange 190
Dinner: 1 serving risotto, 1 peice chicken, salad with dressing 460
1400 cals
Workout:
1 hour 15 minutes on incline treadmill, from 3.5-18.5 incline levels
Bicycle Crunch:
How to do the Bicycle Crunch Exercise
* Lie flat on the floor with your lower back pressed to the ground.
* Put your hands beside your head.
* Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
* Touch your left elbow to your right knee, then your right elbow to your left knee.
* Breath evenly throughout the exercise.
do 3 sets of 20 reps
Dive Bomber Pushups:
# Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
# Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.
# Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
# Reverse the move, bringing your hips back toward the ceiling.
3 sets of 20 reps
Reverse Crunch:
#
tep 1
Lay on your back with your knees bent as if doing the classic crunch. Cross your feet at the ankles or keep them shoulder width apart, whichever way is more comfortable for you.
#
Step 2
To support your neck, place your fingers behind your head with your elbows open to the sides. Take a deep breath.
#
Step 3
Exhale as you simultaneously curl your legs toward your chest and lift your shoulders slightly off the floor. You should always exhale during an exercise when your muscles are working their hardest. Really concentrate on your ab muscles as you contract. Keep your movements slow and controlled.
#
Step 4
Bring your legs and shoulders back down. Do at least 3 sets of 10 to 12 reps. If you're really dedicated to getting 6-pack abs, do each set to failure (until you literally can't crunch anymore).
3 sets of 20 reps
Jack Knife Sit Up:
Instructions
Preparation
Sit on floor or mat. Lie supine with hands to sides.
Execution
Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat.
3 sets of 20 reps
Legs: I feel that I get enough of a workout by walking. However, I will do 60 leg presses on the machine.
Arms:
I will do 60 modified pushups, 60 bicep curls, and do the arm machines at the gym.
Tuesday, October 20, 2009
Tuesday 10/20/09
Breakfast: 1 whole wheat low cal tortilla, 1/2 cup crab subsitute, 1 slice low fat cheese, 1 tablespoon ketchup, 7 small granola-nut bites, 1 small Dannon Light & Fit yogurt. Total calories: 450 calories
Lunch: 1 Lender's "Everything" Bagel, 2 teaspoons mustard, 2 slices turkey, 1 slice cheese-toasted in oven; 2 cups salad, 2 tablespoons fat free Italian dressing 440 calories
Snack: 1 slice toast, 1/4 cup cottage cheese, 1 serving miso soup 130 calories
Dinner: 1 serving homemade lowfat Italian Risotto with Mushrooms and Spinach, 1 small serving chicken breast, 2 cups salad, 2 tablespoons light Italian dressing 443 Calories
Dessert: 1 chocolate granola bar 140 cals
Total Calories: 1,603
Alot of calories, but I am upping the workouts. So it's "cool".
Workout:
1 hour 15 minutes on incline treadmill, from 3.5-18.5 incline levels
Bicycle Crunch:
How to do the Bicycle Crunch Exercise
* Lie flat on the floor with your lower back pressed to the ground.
* Put your hands beside your head.
* Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
* Touch your left elbow to your right knee, then your right elbow to your left knee.
* Breath evenly throughout the exercise.
do 3 sets of 20 reps
Dive Bomber Pushups:
# Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
# Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.
# Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
# Reverse the move, bringing your hips back toward the ceiling.
3 sets of 20 reps
Reverse Crunch:
#
tep 1
Lay on your back with your knees bent as if doing the classic crunch. Cross your feet at the ankles or keep them shoulder width apart, whichever way is more comfortable for you.
#
Step 2
To support your neck, place your fingers behind your head with your elbows open to the sides. Take a deep breath.
#
Step 3
Exhale as you simultaneously curl your legs toward your chest and lift your shoulders slightly off the floor. You should always exhale during an exercise when your muscles are working their hardest. Really concentrate on your ab muscles as you contract. Keep your movements slow and controlled.
#
Step 4
Bring your legs and shoulders back down. Do at least 3 sets of 10 to 12 reps. If you're really dedicated to getting 6-pack abs, do each set to failure (until you literally can't crunch anymore).
3 sets of 20 reps
Jack Knife Sit Up:
Instructions
Preparation
Sit on floor or mat. Lie supine with hands to sides.
Execution
Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat.
3 sets of 20 reps
Legs: I feel that I get enough of a workout by walking. However, I will do 60 leg presses on the machine.
Arms:
I will do 60 modified pushups, 60 bicep curls, and do the arm machines at the gym.
Lunch: 1 Lender's "Everything" Bagel, 2 teaspoons mustard, 2 slices turkey, 1 slice cheese-toasted in oven; 2 cups salad, 2 tablespoons fat free Italian dressing 440 calories
Snack: 1 slice toast, 1/4 cup cottage cheese, 1 serving miso soup 130 calories
Dinner: 1 serving homemade lowfat Italian Risotto with Mushrooms and Spinach, 1 small serving chicken breast, 2 cups salad, 2 tablespoons light Italian dressing 443 Calories
Dessert: 1 chocolate granola bar 140 cals
Total Calories: 1,603
Alot of calories, but I am upping the workouts. So it's "cool".
Workout:
1 hour 15 minutes on incline treadmill, from 3.5-18.5 incline levels
Bicycle Crunch:
How to do the Bicycle Crunch Exercise
* Lie flat on the floor with your lower back pressed to the ground.
* Put your hands beside your head.
* Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
* Touch your left elbow to your right knee, then your right elbow to your left knee.
* Breath evenly throughout the exercise.
do 3 sets of 20 reps
Dive Bomber Pushups:
# Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
# Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.
# Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
# Reverse the move, bringing your hips back toward the ceiling.
3 sets of 20 reps
Reverse Crunch:
#
tep 1
Lay on your back with your knees bent as if doing the classic crunch. Cross your feet at the ankles or keep them shoulder width apart, whichever way is more comfortable for you.
#
Step 2
To support your neck, place your fingers behind your head with your elbows open to the sides. Take a deep breath.
#
Step 3
Exhale as you simultaneously curl your legs toward your chest and lift your shoulders slightly off the floor. You should always exhale during an exercise when your muscles are working their hardest. Really concentrate on your ab muscles as you contract. Keep your movements slow and controlled.
#
Step 4
Bring your legs and shoulders back down. Do at least 3 sets of 10 to 12 reps. If you're really dedicated to getting 6-pack abs, do each set to failure (until you literally can't crunch anymore).
3 sets of 20 reps
Jack Knife Sit Up:
Instructions
Preparation
Sit on floor or mat. Lie supine with hands to sides.
Execution
Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat.
3 sets of 20 reps
Legs: I feel that I get enough of a workout by walking. However, I will do 60 leg presses on the machine.
Arms:
I will do 60 modified pushups, 60 bicep curls, and do the arm machines at the gym.
Monday, October 19, 2009
Monday-10/19/09
Breakfast: Lender's "Everything" bagel, 1 tablespons fat free cream cheese 310
Lunch: 1 serving bean thread noodles, 2 servings "fake" crab, 2/3 cup mixed veggies. 1 tablespoon oyster sauce 365 cals
Snack: 1/2 cup cottage cheese, 1/2 banana 185
Note: Slipped and ate 1/2 bag M&M's-120 cals-will do 15 minutes extra to make up for it.
Dinner: Homemade low fat italian risotto with spinach and mushrooms, 4 oz chicken breast, 2 cups salad with 2 tablespoons fat free dressing. 443 calories
Dessert: Chocolate Granola Bar 140 cals
1563 total cals
Workout: Incline Machine-1.15 hour/minutes, from 3.5-18.5 interval
Bicycle Crunch:
How to do the Bicycle Crunch Exercise
* Lie flat on the floor with your lower back pressed to the ground.
* Put your hands beside your head.
* Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
* Touch your left elbow to your right knee, then your right elbow to your left knee.
* Breath evenly throughout the exercise.
do 3 sets of 20 reps
Dive Bomber Pushups:
# Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
# Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.
# Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
# Reverse the move, bringing your hips back toward the ceiling.
3 sets of 20 reps
Reverse Crunch:
#
tep 1
Lay on your back with your knees bent as if doing the classic crunch. Cross your feet at the ankles or keep them shoulder width apart, whichever way is more comfortable for you.
#
Step 2
To support your neck, place your fingers behind your head with your elbows open to the sides. Take a deep breath.
#
Step 3
Exhale as you simultaneously curl your legs toward your chest and lift your shoulders slightly off the floor. You should always exhale during an exercise when your muscles are working their hardest. Really concentrate on your ab muscles as you contract. Keep your movements slow and controlled.
#
Step 4
Bring your legs and shoulders back down. Do at least 3 sets of 10 to 12 reps. If you're really dedicated to getting 6-pack abs, do each set to failure (until you literally can't crunch anymore).
3 sets of 20 reps
Jack Knife Sit Up:
Instructions
Preparation
Sit on floor or mat. Lie supine with hands to sides.
Execution
Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat.
3 sets of 20 reps
Legs: I feel that I get enough of a workout by walking. However, I will do 60 leg presses on the machine.
Arms:
I will do 60 modified pushups, 60 bicep curls, and do the arm machines at the gym.
Lunch: 1 serving bean thread noodles, 2 servings "fake" crab, 2/3 cup mixed veggies. 1 tablespoon oyster sauce 365 cals
Snack: 1/2 cup cottage cheese, 1/2 banana 185
Note: Slipped and ate 1/2 bag M&M's-120 cals-will do 15 minutes extra to make up for it.
Dinner: Homemade low fat italian risotto with spinach and mushrooms, 4 oz chicken breast, 2 cups salad with 2 tablespoons fat free dressing. 443 calories
Dessert: Chocolate Granola Bar 140 cals
1563 total cals
Workout: Incline Machine-1.15 hour/minutes, from 3.5-18.5 interval
Bicycle Crunch:
How to do the Bicycle Crunch Exercise
* Lie flat on the floor with your lower back pressed to the ground.
* Put your hands beside your head.
* Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
* Touch your left elbow to your right knee, then your right elbow to your left knee.
* Breath evenly throughout the exercise.
do 3 sets of 20 reps
Dive Bomber Pushups:
# Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
# Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.
# Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
# Reverse the move, bringing your hips back toward the ceiling.
3 sets of 20 reps
Reverse Crunch:
#
tep 1
Lay on your back with your knees bent as if doing the classic crunch. Cross your feet at the ankles or keep them shoulder width apart, whichever way is more comfortable for you.
#
Step 2
To support your neck, place your fingers behind your head with your elbows open to the sides. Take a deep breath.
#
Step 3
Exhale as you simultaneously curl your legs toward your chest and lift your shoulders slightly off the floor. You should always exhale during an exercise when your muscles are working their hardest. Really concentrate on your ab muscles as you contract. Keep your movements slow and controlled.
#
Step 4
Bring your legs and shoulders back down. Do at least 3 sets of 10 to 12 reps. If you're really dedicated to getting 6-pack abs, do each set to failure (until you literally can't crunch anymore).
3 sets of 20 reps
Jack Knife Sit Up:
Instructions
Preparation
Sit on floor or mat. Lie supine with hands to sides.
Execution
Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat.
3 sets of 20 reps
Legs: I feel that I get enough of a workout by walking. However, I will do 60 leg presses on the machine.
Arms:
I will do 60 modified pushups, 60 bicep curls, and do the arm machines at the gym.
Getting from fat to normal weight is 70% attitude, 15% effort, and 15% awareness and keeping motivated.
Healthy Indian and Middle Eastern Recipes
The following are "Indian and Middle Eastern Recipes" from www.diet.com.
I do not vouch for "authenticity". I do believe the recipes are "Americanized", but sound delicious. Make these at your own will, and do not complain if they are nothing like the original recipe from the real country. Thank you.
Chickpea and Spinach Curry
Servings: 6
Nutrition Information:
Calories: 140Protein: 8g
Carbs: 27 g
Fat: 2 g
Saturated Fat: 0 g
Sodium: 380 mg
Fiber: 8 g
Ingredients
* 1 cup coarsely chopped onion
* 1 1/2 Tbsp fresh ginger, chopped or grated
* 1 tsp olive oil
* 1 1/2 tsp red curry powder
* 1 19 oz can chickpeas, rinsed and drained
* 1 14 oz can diced tomatoes with liquid
* 1 10 oz bag spinach
* 1/2 cup water
* 1/4 tsp salt (optional)
Instructions
1. Combine onion and ginger in food processor and pulse until minced.
2. Heat oil in large skillet over medium high heat. Add onion mixture and curry. Sauté 3 minutes. Add chickpeas and tomatoes; simmer for 2 minutes.
3. Stir in spinach, water and salt. Cook another minute or until spinach wilts.
Curried Cauliflower and Potatoes
Servings: 6
Nutrition Information:
Calories: 170
Protein: 6g
Carbs: 23 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 266 mg
Fiber: 7 g
Ingredients
* 3/4 pound potatoes, peeled and cut into 1/2 inch cubes
* 3 pounds cauliflower, cut into florets
* 3 tablespoons vegetable oil
* 1 small onion, chopped fine
* 2 garlic cloves, minced
* 2 tablespoons curry powder
* 2 teaspoons lemon juice
* 1/2 teaspoon salt
* 1 cup water
Instructions
1. Boil the potatoes in water until just tender, about five minutes.
2. Remove the potatoes, add the cauliflower and cook about five minutes or until crisp-tender; drain.
3. In a large skillet, heat oil over medium heat. Add the onion and garlic and cook until soft. Add the curry powder and cook, stirring for two minutes.
4. Add the potatoes and cauliflower and cook for two more minutes, stirring occasionally.
5. Add the lemon juice, salt and water. Cook until the liquid is absorbed, about five minutes.
Black Beans Curry with Garbanzo Beans
R
Servings: 8
Nutrition Information:
Calories: 120
Protein: 6g
Carbs: 21 g
Fat: 2 g
Saturated Fat: 0 g
Sodium: 350 mg
Fiber: 6 g
Ingredients
* 2 tsp canola oil
* 1 1/2 cup chopped onion
* 1 garlic clove, minced
* 1/2 tsp ginger
* 2 tsp curry powder
* 15 1/2 oz can no added salt tomatoes
* 1/2 tsp salt
* 1/4 tsp rosemary
* 1/2 tsp thyme
* 15 oz can black beans, rinsed and drained
* 15 oz can garbanzo beans, rinsed and drained
* 1/3 cup chopped fresh parsley
* 1 Tbsp lemon juice
Instructions
1. Heat oil in skillet over medium heat. Add onions and garlic and sauté until tender.
2. Add ginger, curry powder, and tomatoes stirring until mixture is slightly thicken. Add salt, rosemary, thyme, and beans.
3. Stir well and simmer for 5 minutes stirring occasionally. Before serving add parsley and lemon juice.
Chicken Tikka
Servings: 4
Nutrition Information:
Calories: 187
Protein: 32g
Carbs: 8 g
Fat: 13 g
Saturated Fat: 1 g
Sodium: 134 mg
Fiber: 0 g
Ingredients
* 4 skinless and boneless chicken breasts
* 4 tablespoons freshly squeezed lemon juice
* Marinade:
* 2/3 cup plain nonfat yogurt
* 2 garlic cloves, crushed
* 1 inch piece of fresh ginger root, smashed and chopped
* 1 teaspoon ground cumin
* 1 teaspoon chili powder
* 1/2 teaspoon ground coriander
* 1/2 teaspoon ground turmeric
* Dipping Sauce:
* 2/3 cup plain nonfat yogurt
* 2 tablespoons fresh mint, chopped
Instructions
1. Cut chicken into 1-inch cubes. Sprinkle with lemon juice.
2. In a small bowl, combine all marinade ingredients and mix well.
3. Thread chicken onto skewers. Brush marinade on all sides then cover and marinate in refrigerator for at least 2 hours.
4. Prepare grill. Grill chicken for 15-20 minutes, turning often, until cooked through.
5. In a small bowl, make the dipping sauce by combining the yogurt and mint.
Curried Yogurt
Yellow curry and hot pepper lends a wonderful flavor to tangy yogurt! Try this spicy sauce with garbanzo beans, chicken, veggies or pita bread.
Servings: 8
Nutrition Information:
Calories: 17
Protein: 1g
Carbs: 2 g
Fat: 0 g
Saturated Fat: 0 g
Sodium: 24 mg
Fiber: 0 g
Ingredients
* 1 cup non-fat plain yogurt
* 1-2 tsp yellow curry powder
* 1/8 tsp crushed red pepper
* 2 garlic cloves, minced
* 1 tsp fresh lemon juice
Instructions
1. Combine all ingredients in a small bowl and mix well.
2. Serve over chicken, tofu, garbanzo beans, veggies, rice or with pita bread.
3. Yield: 1 cup. Serving size: 2 tablespoons.
Dhaal - Indian Lentil Soup
Servings: 6
Nutrition Information:
Calories: 108
Protein: 9g
Carbs: 18 g
Fat: 0 g
Saturated Fat: 0 g
Sodium: 197 mg
Fiber: 10 g
Ingredients
* 1 cup split lentils, sorted and rinsed
* 3 cups water
* 1/4 teaspoon crushed ginger
* 1/4 teaspoon crushed garlic
* 1/4 teaspoon red chili powder
* 1/8 teaspoon turmeric
* 1/2 teaspoon salt (or to taste)
* 1 teaspoon cilantro, finely chopped
* 1 small whole green chili, seeded and chopped
Instructions
1. Bring the water to a boil in a pan (large enough to hold the water with enough room to add the lentils.)
2. Add the lentils to the water and all other ingredients except salt, cilantro, and green chili.
3. Let cook for 15 minutes. Add salt and the green chili and let boil for one minute.
4. Garnish with cilantro and serve hot.
Moroccan Style Quinoa
Servings: 8
Nutrition Information:
Calories: 270
Protein: 10g
Carbs: 45 g
Fat: 7 g
Saturated Fat: 1 g
Sodium: 40 mg
Fiber: 6 g
Ingredients
* 1 can (14 oz) chickpeas, rinsed
* 3 small onions, quartered
* 1 cup carrots, cut in chunks
* 1 cup turnips, cut in chunks
* 2 garlic cloves
* 1 bay leaf
* 1/4 tsp ground cumin
* Pepper to taste
* 2 Tbsp olive oil
* 2 cups water
* 2 cups quinoa
* 1 Tbsp lemon or lime juice
Instructions
1. In a 3-quart pot, place onions, carrots and turnips on top of the chickpeas and add enough water or stock to just cover vegetables.
2. Add salt, garlic, bay, cumin, pepper and 1 Tbsp olive oil. Cover and bring to a boil. Reduce to light boil and cook for 50 minutes. Adjust seasoning to taste.
3. While vegetables and chickpeas continue to cook, add 4 cups water and salt to a 2-qt. pot and bring to a boil.
4. In a frying pan heat the remaining Tbsp of olive oil. Add quinoa; stir quinoa continuously to toast (about 10 minutes). Add to boiling water, cover and simmer 15 to 20 minutes.
5. Remove from heat. Allow to sit for 5 to 10 minutes. Gently mix vegetable/chickpea mixture. Cover pot, and allow to rest for another 5 to 10 minutes.
6. Serve by placing a large mound of quinoa on each individual plate. Flatten the mound in the center and fill with vegetables/chickpea mixture.
7. Serve with extra stock from the vegetable mixture if desired.
Eggplant Curry
Servings: 6
Nutrition Information:
Calories: 310
Protein: 9g
Carbs: 52 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 450 mg
Fiber: 4 g
Ingredients
* 2 Tbsp peanut oil
* 1 Tbsp mustard seeds
* 2 Tbsp sesame seeds
* 2 tsp ground cumin
* 1 1/2 cups chopped onion
* 1 1/2 tsp salt
* 2 tsp, turmeric
* 1/4 tsp, cayenne pepper (can add more if you like hot foods)
* 2 medium eggplants (7 - 8 inches long, 4 inches in diameter) cut into 1 inch cubes water as needed
* 2 cups frozen or fresh green peas
* 1 small bunch fresh cilantro, minced
Instructions
1. Heat oil over medium heat in a very large and deep skillet or Dutch oven. Add mustard and sesame seeds, and cumin.
2. Sauté 5 minutes. Add onion, salt, turmeric, and cayenne. Cook stirring occasionally for 8 - 10 minutes or until onions are translucent.
3. Add eggplant. Cook covered stirring regularly, bringing bottom layer of eggplant to the top. Cook for 15 - 20 minutes or until eggplant is soft.
4. You may have to add a little water if mixture gets too dry. Steam peas until they are just tender and bright green. Serve the curry mixture over rice, topped with peas and fresh minced cilantro.
Fattoush - Lebanese Bread Salad
Servings: 4
Nutrition Information:
Calories: 126
Protein: 4g
Carbs: 20 g
Fat: 5 g
Saturated Fat: 1 g
Sodium: 109 mg
Fiber: 4 g
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Ingredients
* Nonfat cooking spray
* 2 whole wheat pita bread rounds
* 1/2 head romaine lettuce, shredded
* 1 large cucumber, cubed
* 15 cherry tomatoes, halved
* 4 tablespoons fresh Italian parsley, chopped
* 2 tablespoons fresh mint, minced
* Dressing ingredients:
* 1 tablespoon olive oil
* 1/4 cup or more fresh-squeezed lemon juice
* 1 clove garlic, chopped
* Salt and pepper, to taste (optional)
Instructions
1. Preheat oven to 350º. Cut the pita bread in half then separate the layers. Lightly spray with nonfat cooking spray then place on a baking sheet and bake for about 7-8 minutes or until golden brown.
2. Remove from oven then break the bread into bite-sized pieces and set aside.
3. In a small bowl, whisk together all dressing ingredients and set aside.
4. In a medium bowl, add the romaine, cucumber, tomatoes, parsley, and mint. Lightly toss to combine.
5. Drizzle the dressing over the salad and toss until well-coated. Add the bread pieces and toss until combined then serve.
Moroccan Chicken
Servings: 4
Nutrition Information:
Calories: 280
Protein: 28g
Carbs: 14 g
Fat: 11 g
Saturated Fat: 2 g
Sodium: 294 mg
Fiber: 2 g
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Ingredients
* 1 tablespoon olive oil
* 1/4 cup chopped almonds
* 2 cloves garlic, minced
* 8 chicken thighs, skinned and boned
* 1 cup bottled salsa
* 1/4 cup water
* 2 tablespoons dried currants
* 1 tablespoon honey
* 3/4 teaspoon ground cumin
* 1/2 teaspoon cinnamon
Instructions
1. Heat oil in skillet over medium high heat until hot. Add almonds and cook until golden brown. Remove with slotted spoon and set aside.
2. Add garlic and chicken to same skillet that almonds were cooked in. Saute, turning once, for 5 minutes or until browned.
3. Mix together salsa, water, currants, honey, cumin and cinnamon. Add mixture to chicken and stir well. Reduce heat to medium, cover and cook. Stir and baste occasionally for 20 minutes. Add more water if necessary.
4. Top with chopped almonds. Try serving over 1/2 - 1 cup whole wheat couscous or brown rice.
Moroccan Lentil Salad
Servings: 4
littleBox.gif
Nutrition Information:
Calories: 340
Protein: 12g
Carbs: 48 g
Fat: 8 g
Saturated Fat: 3 g
Sodium: 270 mg
Fiber: 11 g
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Ingredients
* 1-1/4 cups uncooked lentils
* 2-1/2 cups water
* 3 Tbsp lemon juice
* 1-1/2 Tbsp olive oil
* 1/2 tsp thyme
* 1/2 tsp mint flakes
* 1/4 tsp salt
* 1/8 tsp black pepper
* 1 garlic clove
* 1 1/2 cups quartered cherry tomatoes
* 1 cup diced cucumber
* 1/2 cup crumbled feta cheese
* 1 cup thinly sliced celery
* 4 cups romaine lettuce leaves
Instructions
1. Place lentils and water in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain well, and set aside.
2. Combine lemon juice, olive oil, thyme, mint, salt, pepper, and garlic in a medium bowl; stir with a wire whisk until blended.
3. Add lentils, tomatoes, cucumber, cheese, and celery to dressing mixture; toss gently to coat. Serve on plates lined with romaine lettuce.
Herbed Parmesan Couscous
Servings: 4
littleBox.gif
Nutrition Information:
Calories: 120
Protein: 5g
Carbs: 23 g
Fat: 1 g
Saturated Fat: 0 g
Sodium: 97 mg
Fiber: 4 g
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Ingredients
* ½ cup uncooked whole wheat couscous
* ½ cup low sodium vegetable broth
* 2 tablespoons chopped fresh basil
* 2 tablespoons chopped fresh Italian parsley
* 2 tbsp grated Parmesan cheese
Instructions
1. Prepare couscous according to package directions using broth.
2. Transfer to a bowl and toss with herbs and parmesan.
Red Lentil Dahl
Servings: 4
Nutrition Information:
Calories: 304
Protein: 10g
Carbs: 56 g
Fat: 5 g
Saturated Fat: 1 g
Sodium: 224 mg
Fiber: 7 g
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Ingredients
* 1 cup orange-red lentils
* 1 tablespoon olive oil
* 1 onion
* 1 tomato
* 1-2 tablespoon fresh ginger, grated
* 3 cloves garlic, crushed
* 1 teaspoon cumin
* 1 teaspoon coriander
* 1/2 teaspoon tumeric powder
* 1/2 teaspoon chili powder
* 2-3 cups water
* 1 vegetable bouillon cube
Instructions
1. Add olive oil to heated nonstick skillet. Saute onions until softened. Add garlic, tomatoes, ginger and spices.
2. Add lentils, 2-3 cups water and bouillon cube. Cook until thick (for approximately 30-45 minutes).
3. Serve over brown rice.
Spiced Chai Tea Latte
Servings: 4
Nutrition Information:
Calories: 95
Protein: 4g
Carbs: 15 g
Fat: 2 g
Saturated Fat: 1 g
Sodium: 67 mg
Fiber: 0 g
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Ingredients
* 2 cups water
* 4 tea bags, black tea
* 2 cups 2% milk
* 2 tablespoons honey
* 2 slices fresh ginger, cut into 1 1/2 inch slices
* 1/2 teaspoon ground cardamom
* 1/2 teaspoon ground nutmeg
* 1/4 teaspoon ground cinnamon
* 1/4 teaspoon allspice
Instructions
1. In a saucepan, bring water to a boil. Add tea bags, reduce heat and simmer for 2 minutes. Remove tea bags.
2. Add remaining ingredients to tea and bring to a boil. Reduce heat and simmer for 5 minutes.
3. Strain and serve hot.
Tortillas with Cucumbers, Eggplant, and Minted Yogurt - Dietitian's Choice Recipe
Rate: AverageRate: AverageRate: AverageRate: AverageRate: Average
Servings: 4 Category: Sandwich (171 ratings)
littleBox.gif
Nutrition Information:
Calories: 303
Protein: 9g
Carbs: 42 g
Fat: 12 g
Saturated Fat: 2 g
Sodium: 292 mg
Fiber: 6 g
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Ingredients
* 4 tablespoons olive or vegetable oil
* 1 medium eggplant, thinly sliced
* Small handful of fresh mint, chopped
* Small handful of cilantro, chopped
* 2 tablespoons chives, chopped
* 1 green chili, seeded and thinly sliced
* 7 oz plain, lowfat yogurt
* 2 tablespoons mayonnaise
* 2 large, flour tortillas (try whole wheat)
* Salt and pepper to taste
* Paprika to garnish
Instructions
1. Heat the oil in a frying pan. Add the eggplant and sauté for about 10 minutes or until golden brown. Drain and set aside to cool.
2. In a medium sized bowl, mix mint, cilantro, chives, chili, yogurt and mayonnaise. Season with salt and pepper to taste.
3. Arrange the eggplant slices over the tortillas.
4. Spread yogurt sauce evenly over eggplant.
5. Arrange cucumber slices on top of sauce.
6. Roll up each tortilla and sprinkle paprika to garnish and serve.
Vegetable Curry
Servings: 8
Nutrition Information:
Calories: 150
Protein: 6g
Carbs: 22 g
Fat: 4 g
Saturated Fat: 2 g
Sodium: 180 mg
Fiber: 5 g
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Ingredients
* 2 lbs mixed vegetables (french beans, carrots, peas, potatoes and cauliflower)
* 2 onions chopped
* 10 mild red chilies
* 10 tsp poppy seeds
* 7 cloves garlic
* 1/2 tsp tumeric
* 1 inch piece fresh ginger root, grated
* 3 tsp melted butter
* 1/2 tsp curry powder
* 7 oz plain yogurt
* 3 Tbsp whipped cream
* 1 tsp sugar
* Salt to taste
Instructions
1. Prepare and cook the mixed vegetables according to their type, breaking or cutting large ones into bite sized pieces.
2. Grind the onions, chilies, poppy seeds, garlic, turmeric and ginger to a paste.
3. Melt butter in a heavy based saucepan. Add the paste and cook for 3 to 4 minutes. Stir in the curry powder and cook for a further few minutes.
4. Then add the vegetables and water. Bring to the boil and cook for a few minutes.
5. Stir in the yogurt, cream, sugar and salt. Serve warm over rice or with pita bread.
I do not vouch for "authenticity". I do believe the recipes are "Americanized", but sound delicious. Make these at your own will, and do not complain if they are nothing like the original recipe from the real country. Thank you.
Chickpea and Spinach Curry
Servings: 6
Nutrition Information:
Calories: 140Protein: 8g
Carbs: 27 g
Fat: 2 g
Saturated Fat: 0 g
Sodium: 380 mg
Fiber: 8 g
Ingredients
* 1 cup coarsely chopped onion
* 1 1/2 Tbsp fresh ginger, chopped or grated
* 1 tsp olive oil
* 1 1/2 tsp red curry powder
* 1 19 oz can chickpeas, rinsed and drained
* 1 14 oz can diced tomatoes with liquid
* 1 10 oz bag spinach
* 1/2 cup water
* 1/4 tsp salt (optional)
Instructions
1. Combine onion and ginger in food processor and pulse until minced.
2. Heat oil in large skillet over medium high heat. Add onion mixture and curry. Sauté 3 minutes. Add chickpeas and tomatoes; simmer for 2 minutes.
3. Stir in spinach, water and salt. Cook another minute or until spinach wilts.
Curried Cauliflower and Potatoes
Servings: 6
Nutrition Information:
Calories: 170
Protein: 6g
Carbs: 23 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 266 mg
Fiber: 7 g
Ingredients
* 3/4 pound potatoes, peeled and cut into 1/2 inch cubes
* 3 pounds cauliflower, cut into florets
* 3 tablespoons vegetable oil
* 1 small onion, chopped fine
* 2 garlic cloves, minced
* 2 tablespoons curry powder
* 2 teaspoons lemon juice
* 1/2 teaspoon salt
* 1 cup water
Instructions
1. Boil the potatoes in water until just tender, about five minutes.
2. Remove the potatoes, add the cauliflower and cook about five minutes or until crisp-tender; drain.
3. In a large skillet, heat oil over medium heat. Add the onion and garlic and cook until soft. Add the curry powder and cook, stirring for two minutes.
4. Add the potatoes and cauliflower and cook for two more minutes, stirring occasionally.
5. Add the lemon juice, salt and water. Cook until the liquid is absorbed, about five minutes.
Black Beans Curry with Garbanzo Beans
R
Servings: 8
Nutrition Information:
Calories: 120
Protein: 6g
Carbs: 21 g
Fat: 2 g
Saturated Fat: 0 g
Sodium: 350 mg
Fiber: 6 g
Ingredients
* 2 tsp canola oil
* 1 1/2 cup chopped onion
* 1 garlic clove, minced
* 1/2 tsp ginger
* 2 tsp curry powder
* 15 1/2 oz can no added salt tomatoes
* 1/2 tsp salt
* 1/4 tsp rosemary
* 1/2 tsp thyme
* 15 oz can black beans, rinsed and drained
* 15 oz can garbanzo beans, rinsed and drained
* 1/3 cup chopped fresh parsley
* 1 Tbsp lemon juice
Instructions
1. Heat oil in skillet over medium heat. Add onions and garlic and sauté until tender.
2. Add ginger, curry powder, and tomatoes stirring until mixture is slightly thicken. Add salt, rosemary, thyme, and beans.
3. Stir well and simmer for 5 minutes stirring occasionally. Before serving add parsley and lemon juice.
Chicken Tikka
Servings: 4
Nutrition Information:
Calories: 187
Protein: 32g
Carbs: 8 g
Fat: 13 g
Saturated Fat: 1 g
Sodium: 134 mg
Fiber: 0 g
Ingredients
* 4 skinless and boneless chicken breasts
* 4 tablespoons freshly squeezed lemon juice
* Marinade:
* 2/3 cup plain nonfat yogurt
* 2 garlic cloves, crushed
* 1 inch piece of fresh ginger root, smashed and chopped
* 1 teaspoon ground cumin
* 1 teaspoon chili powder
* 1/2 teaspoon ground coriander
* 1/2 teaspoon ground turmeric
* Dipping Sauce:
* 2/3 cup plain nonfat yogurt
* 2 tablespoons fresh mint, chopped
Instructions
1. Cut chicken into 1-inch cubes. Sprinkle with lemon juice.
2. In a small bowl, combine all marinade ingredients and mix well.
3. Thread chicken onto skewers. Brush marinade on all sides then cover and marinate in refrigerator for at least 2 hours.
4. Prepare grill. Grill chicken for 15-20 minutes, turning often, until cooked through.
5. In a small bowl, make the dipping sauce by combining the yogurt and mint.
Curried Yogurt
Yellow curry and hot pepper lends a wonderful flavor to tangy yogurt! Try this spicy sauce with garbanzo beans, chicken, veggies or pita bread.
Servings: 8
Nutrition Information:
Calories: 17
Protein: 1g
Carbs: 2 g
Fat: 0 g
Saturated Fat: 0 g
Sodium: 24 mg
Fiber: 0 g
Ingredients
* 1 cup non-fat plain yogurt
* 1-2 tsp yellow curry powder
* 1/8 tsp crushed red pepper
* 2 garlic cloves, minced
* 1 tsp fresh lemon juice
Instructions
1. Combine all ingredients in a small bowl and mix well.
2. Serve over chicken, tofu, garbanzo beans, veggies, rice or with pita bread.
3. Yield: 1 cup. Serving size: 2 tablespoons.
Dhaal - Indian Lentil Soup
Servings: 6
Nutrition Information:
Calories: 108
Protein: 9g
Carbs: 18 g
Fat: 0 g
Saturated Fat: 0 g
Sodium: 197 mg
Fiber: 10 g
Ingredients
* 1 cup split lentils, sorted and rinsed
* 3 cups water
* 1/4 teaspoon crushed ginger
* 1/4 teaspoon crushed garlic
* 1/4 teaspoon red chili powder
* 1/8 teaspoon turmeric
* 1/2 teaspoon salt (or to taste)
* 1 teaspoon cilantro, finely chopped
* 1 small whole green chili, seeded and chopped
Instructions
1. Bring the water to a boil in a pan (large enough to hold the water with enough room to add the lentils.)
2. Add the lentils to the water and all other ingredients except salt, cilantro, and green chili.
3. Let cook for 15 minutes. Add salt and the green chili and let boil for one minute.
4. Garnish with cilantro and serve hot.
Moroccan Style Quinoa
Servings: 8
Nutrition Information:
Calories: 270
Protein: 10g
Carbs: 45 g
Fat: 7 g
Saturated Fat: 1 g
Sodium: 40 mg
Fiber: 6 g
Ingredients
* 1 can (14 oz) chickpeas, rinsed
* 3 small onions, quartered
* 1 cup carrots, cut in chunks
* 1 cup turnips, cut in chunks
* 2 garlic cloves
* 1 bay leaf
* 1/4 tsp ground cumin
* Pepper to taste
* 2 Tbsp olive oil
* 2 cups water
* 2 cups quinoa
* 1 Tbsp lemon or lime juice
Instructions
1. In a 3-quart pot, place onions, carrots and turnips on top of the chickpeas and add enough water or stock to just cover vegetables.
2. Add salt, garlic, bay, cumin, pepper and 1 Tbsp olive oil. Cover and bring to a boil. Reduce to light boil and cook for 50 minutes. Adjust seasoning to taste.
3. While vegetables and chickpeas continue to cook, add 4 cups water and salt to a 2-qt. pot and bring to a boil.
4. In a frying pan heat the remaining Tbsp of olive oil. Add quinoa; stir quinoa continuously to toast (about 10 minutes). Add to boiling water, cover and simmer 15 to 20 minutes.
5. Remove from heat. Allow to sit for 5 to 10 minutes. Gently mix vegetable/chickpea mixture. Cover pot, and allow to rest for another 5 to 10 minutes.
6. Serve by placing a large mound of quinoa on each individual plate. Flatten the mound in the center and fill with vegetables/chickpea mixture.
7. Serve with extra stock from the vegetable mixture if desired.
Eggplant Curry
Servings: 6
Nutrition Information:
Calories: 310
Protein: 9g
Carbs: 52 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 450 mg
Fiber: 4 g
Ingredients
* 2 Tbsp peanut oil
* 1 Tbsp mustard seeds
* 2 Tbsp sesame seeds
* 2 tsp ground cumin
* 1 1/2 cups chopped onion
* 1 1/2 tsp salt
* 2 tsp, turmeric
* 1/4 tsp, cayenne pepper (can add more if you like hot foods)
* 2 medium eggplants (7 - 8 inches long, 4 inches in diameter) cut into 1 inch cubes water as needed
* 2 cups frozen or fresh green peas
* 1 small bunch fresh cilantro, minced
Instructions
1. Heat oil over medium heat in a very large and deep skillet or Dutch oven. Add mustard and sesame seeds, and cumin.
2. Sauté 5 minutes. Add onion, salt, turmeric, and cayenne. Cook stirring occasionally for 8 - 10 minutes or until onions are translucent.
3. Add eggplant. Cook covered stirring regularly, bringing bottom layer of eggplant to the top. Cook for 15 - 20 minutes or until eggplant is soft.
4. You may have to add a little water if mixture gets too dry. Steam peas until they are just tender and bright green. Serve the curry mixture over rice, topped with peas and fresh minced cilantro.
Fattoush - Lebanese Bread Salad
Servings: 4
Nutrition Information:
Calories: 126
Protein: 4g
Carbs: 20 g
Fat: 5 g
Saturated Fat: 1 g
Sodium: 109 mg
Fiber: 4 g
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Ingredients
* Nonfat cooking spray
* 2 whole wheat pita bread rounds
* 1/2 head romaine lettuce, shredded
* 1 large cucumber, cubed
* 15 cherry tomatoes, halved
* 4 tablespoons fresh Italian parsley, chopped
* 2 tablespoons fresh mint, minced
* Dressing ingredients:
* 1 tablespoon olive oil
* 1/4 cup or more fresh-squeezed lemon juice
* 1 clove garlic, chopped
* Salt and pepper, to taste (optional)
Instructions
1. Preheat oven to 350º. Cut the pita bread in half then separate the layers. Lightly spray with nonfat cooking spray then place on a baking sheet and bake for about 7-8 minutes or until golden brown.
2. Remove from oven then break the bread into bite-sized pieces and set aside.
3. In a small bowl, whisk together all dressing ingredients and set aside.
4. In a medium bowl, add the romaine, cucumber, tomatoes, parsley, and mint. Lightly toss to combine.
5. Drizzle the dressing over the salad and toss until well-coated. Add the bread pieces and toss until combined then serve.
Moroccan Chicken
Servings: 4
Nutrition Information:
Calories: 280
Protein: 28g
Carbs: 14 g
Fat: 11 g
Saturated Fat: 2 g
Sodium: 294 mg
Fiber: 2 g
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Ingredients
* 1 tablespoon olive oil
* 1/4 cup chopped almonds
* 2 cloves garlic, minced
* 8 chicken thighs, skinned and boned
* 1 cup bottled salsa
* 1/4 cup water
* 2 tablespoons dried currants
* 1 tablespoon honey
* 3/4 teaspoon ground cumin
* 1/2 teaspoon cinnamon
Instructions
1. Heat oil in skillet over medium high heat until hot. Add almonds and cook until golden brown. Remove with slotted spoon and set aside.
2. Add garlic and chicken to same skillet that almonds were cooked in. Saute, turning once, for 5 minutes or until browned.
3. Mix together salsa, water, currants, honey, cumin and cinnamon. Add mixture to chicken and stir well. Reduce heat to medium, cover and cook. Stir and baste occasionally for 20 minutes. Add more water if necessary.
4. Top with chopped almonds. Try serving over 1/2 - 1 cup whole wheat couscous or brown rice.
Moroccan Lentil Salad
Servings: 4
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Nutrition Information:
Calories: 340
Protein: 12g
Carbs: 48 g
Fat: 8 g
Saturated Fat: 3 g
Sodium: 270 mg
Fiber: 11 g
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Ingredients
* 1-1/4 cups uncooked lentils
* 2-1/2 cups water
* 3 Tbsp lemon juice
* 1-1/2 Tbsp olive oil
* 1/2 tsp thyme
* 1/2 tsp mint flakes
* 1/4 tsp salt
* 1/8 tsp black pepper
* 1 garlic clove
* 1 1/2 cups quartered cherry tomatoes
* 1 cup diced cucumber
* 1/2 cup crumbled feta cheese
* 1 cup thinly sliced celery
* 4 cups romaine lettuce leaves
Instructions
1. Place lentils and water in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain well, and set aside.
2. Combine lemon juice, olive oil, thyme, mint, salt, pepper, and garlic in a medium bowl; stir with a wire whisk until blended.
3. Add lentils, tomatoes, cucumber, cheese, and celery to dressing mixture; toss gently to coat. Serve on plates lined with romaine lettuce.
Herbed Parmesan Couscous
Servings: 4
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Nutrition Information:
Calories: 120
Protein: 5g
Carbs: 23 g
Fat: 1 g
Saturated Fat: 0 g
Sodium: 97 mg
Fiber: 4 g
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Ingredients
* ½ cup uncooked whole wheat couscous
* ½ cup low sodium vegetable broth
* 2 tablespoons chopped fresh basil
* 2 tablespoons chopped fresh Italian parsley
* 2 tbsp grated Parmesan cheese
Instructions
1. Prepare couscous according to package directions using broth.
2. Transfer to a bowl and toss with herbs and parmesan.
Red Lentil Dahl
Servings: 4
Nutrition Information:
Calories: 304
Protein: 10g
Carbs: 56 g
Fat: 5 g
Saturated Fat: 1 g
Sodium: 224 mg
Fiber: 7 g
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Ingredients
* 1 cup orange-red lentils
* 1 tablespoon olive oil
* 1 onion
* 1 tomato
* 1-2 tablespoon fresh ginger, grated
* 3 cloves garlic, crushed
* 1 teaspoon cumin
* 1 teaspoon coriander
* 1/2 teaspoon tumeric powder
* 1/2 teaspoon chili powder
* 2-3 cups water
* 1 vegetable bouillon cube
Instructions
1. Add olive oil to heated nonstick skillet. Saute onions until softened. Add garlic, tomatoes, ginger and spices.
2. Add lentils, 2-3 cups water and bouillon cube. Cook until thick (for approximately 30-45 minutes).
3. Serve over brown rice.
Spiced Chai Tea Latte
Servings: 4
Nutrition Information:
Calories: 95
Protein: 4g
Carbs: 15 g
Fat: 2 g
Saturated Fat: 1 g
Sodium: 67 mg
Fiber: 0 g
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Ingredients
* 2 cups water
* 4 tea bags, black tea
* 2 cups 2% milk
* 2 tablespoons honey
* 2 slices fresh ginger, cut into 1 1/2 inch slices
* 1/2 teaspoon ground cardamom
* 1/2 teaspoon ground nutmeg
* 1/4 teaspoon ground cinnamon
* 1/4 teaspoon allspice
Instructions
1. In a saucepan, bring water to a boil. Add tea bags, reduce heat and simmer for 2 minutes. Remove tea bags.
2. Add remaining ingredients to tea and bring to a boil. Reduce heat and simmer for 5 minutes.
3. Strain and serve hot.
Tortillas with Cucumbers, Eggplant, and Minted Yogurt - Dietitian's Choice Recipe
Rate: AverageRate: AverageRate: AverageRate: AverageRate: Average
Servings: 4 Category: Sandwich (171 ratings)
littleBox.gif
Nutrition Information:
Calories: 303
Protein: 9g
Carbs: 42 g
Fat: 12 g
Saturated Fat: 2 g
Sodium: 292 mg
Fiber: 6 g
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Ingredients
* 4 tablespoons olive or vegetable oil
* 1 medium eggplant, thinly sliced
* Small handful of fresh mint, chopped
* Small handful of cilantro, chopped
* 2 tablespoons chives, chopped
* 1 green chili, seeded and thinly sliced
* 7 oz plain, lowfat yogurt
* 2 tablespoons mayonnaise
* 2 large, flour tortillas (try whole wheat)
* Salt and pepper to taste
* Paprika to garnish
Instructions
1. Heat the oil in a frying pan. Add the eggplant and sauté for about 10 minutes or until golden brown. Drain and set aside to cool.
2. In a medium sized bowl, mix mint, cilantro, chives, chili, yogurt and mayonnaise. Season with salt and pepper to taste.
3. Arrange the eggplant slices over the tortillas.
4. Spread yogurt sauce evenly over eggplant.
5. Arrange cucumber slices on top of sauce.
6. Roll up each tortilla and sprinkle paprika to garnish and serve.
Vegetable Curry
Servings: 8
Nutrition Information:
Calories: 150
Protein: 6g
Carbs: 22 g
Fat: 4 g
Saturated Fat: 2 g
Sodium: 180 mg
Fiber: 5 g
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Ingredients
* 2 lbs mixed vegetables (french beans, carrots, peas, potatoes and cauliflower)
* 2 onions chopped
* 10 mild red chilies
* 10 tsp poppy seeds
* 7 cloves garlic
* 1/2 tsp tumeric
* 1 inch piece fresh ginger root, grated
* 3 tsp melted butter
* 1/2 tsp curry powder
* 7 oz plain yogurt
* 3 Tbsp whipped cream
* 1 tsp sugar
* Salt to taste
Instructions
1. Prepare and cook the mixed vegetables according to their type, breaking or cutting large ones into bite sized pieces.
2. Grind the onions, chilies, poppy seeds, garlic, turmeric and ginger to a paste.
3. Melt butter in a heavy based saucepan. Add the paste and cook for 3 to 4 minutes. Stir in the curry powder and cook for a further few minutes.
4. Then add the vegetables and water. Bring to the boil and cook for a few minutes.
5. Stir in the yogurt, cream, sugar and salt. Serve warm over rice or with pita bread.
Friday, October 16, 2009
How To Get A Flat Tummy
How To Get A Flat Tummy
Source: http://regimes.hotexercise.com/aerobics/how-to-get-a-flat-tummy/
All worthwhile fitness routines have a combination of three factors that are essential in getting and maintaining good muscle tone, stamina and a body beautiful.
1. A healthy regulated diet
2. An exercise program that benefits the whole body and not just one or two sets of muscles and ignores others
3. Controlled breathing during the exercise routine
Of course there are other important factors to take into account that are common sense, such as not smoking, taking care over alcohol consumption, no occasional pigging out, not too many late nights etc., but these hints are designed to be of benefit while actually involved in exercising.
Getting that stomach flat and sexy means exercising all the muscles that make up the abdominal group to achieve good hip definition as well as a trim tum.
And ladies, some of these routines will give an added bonus by firming up the thighs and burning off the pockets of fat in the upper legs that lead to cellulite, but more of that later.
Remember that throughout these exercises it is important to tense and to keep tensed the abdominal muscles involved in each routine.
Make definite controlled movements with a slight pause between each phase.
Breath out on every contraction and take a deep breath in as you return to the start position.
Controlled regular rhythmical breathing is so important as it gets essential oxygen into the blood stream to the benefit of those muscles that need it, whatever exercises you are doing.
Finally it is important to achieve a balance between over exerting and becoming excessively tired and not pushing as far as a discomfort level.
Repeat each exercise until you can feel the beginning of muscles fatigue, pause for a short while and move on to the next. That way all the abdominal muscles (abs) will get the benefit.
* Exercise 1
This will benefit the upper abs
Lie flat on the floor with the knees bent, feet flat on the floor, hands behind the head and elbows extended outwards.
Keep your eyes looking forward at the ceiling as you raise your head, neck and shoulders upward, then using the natural abdominal muscles lift your chest and chin towards the area you have been looking at.
Hold for a moment.
Try to only use the abs for this and not the arm muscles and you will find that even though you may have moved only a very few inches the effect to start with can quite tiring.
Slowly return to the prone position and do not forget to control your breathing.
Repeat until you begin to tire.
* Exercise 2
Now for the lower abs
Lie flat on the floor with your hands flat on either side of your head.
Keeping the hands, head and shoulders flat on the floor raise the legs as near to the vertical as you can, keeping them together and straight at all times.
Hold for a count of three and then slowly lower.
Control is important in this exercise so make the movements definite without hurrying.
If you have access to an exercise bench then the exercise is easier to control as you can grasp the edges of the bench to provide more leverage.
This exercise is great for the thighs and you can vary it by extending one leg at a time.
* Exercise 3
Another bonus abs and thigh routine that concentrates on the upper and middle abdominals
Lie flat on the back with the hands behind the head.
Hold the legs together and bending at the knees, raise the legs until the thighs are perpendicular to the floor.
Looking forward and upward lift the chest and head toward that point.
Hold for a definitive moment and lower slowly.
Exercise 4
This exercise is great for defining the waist and hips as it brings into `play the side abs
You will need a bar or straight piece of wood or similar about 4 feet long, a broom handle will do.
Put the bar behind your neck and hold it either side with arms half extended and beyond the shoulders.
With knees slightly bent and feet about a foot apart bend sideways from the waist without moving the lower body and, most importantly, stay upright at all times.
Very slowly return to the upright position and without pause lean to the other side.
Extend the leans either side as far as you can manage comfortably keeping a nice steady controlled slow movement, upright throughout and breathing correctly.
This is not an exercise that requires great effort, just great control so carry on for as long as you can.
Exercise 5
A great exercise but you need some imagination.
You have to find some way of being able to suspend your body off the ground, could be a tree in the garden, an accommodating door frame or, and this is the best, the horizontal bars in your local gym.
Just hang and bring your knees as far as you can up to your chest before returning to the start.
There are many variations from a suspended position all of which can be of benefit to many of the muscle areas of the body.
Experiment, try out your own ideas, and hang in there!
Just remember not to overdue it.
If you strain an abdominal muscle it can take a long time before you can get back to any sort of abdominal exercise routine, apart from the discomfort you will experience day to day.
Toning that tummy will have to take a back seat.
Remember control the breathing, control the movements and control the diet. All things in moderation!
Source: http://regimes.hotexercise.com/aerobics/how-to-get-a-flat-tummy/
All worthwhile fitness routines have a combination of three factors that are essential in getting and maintaining good muscle tone, stamina and a body beautiful.
1. A healthy regulated diet
2. An exercise program that benefits the whole body and not just one or two sets of muscles and ignores others
3. Controlled breathing during the exercise routine
Of course there are other important factors to take into account that are common sense, such as not smoking, taking care over alcohol consumption, no occasional pigging out, not too many late nights etc., but these hints are designed to be of benefit while actually involved in exercising.
Getting that stomach flat and sexy means exercising all the muscles that make up the abdominal group to achieve good hip definition as well as a trim tum.
And ladies, some of these routines will give an added bonus by firming up the thighs and burning off the pockets of fat in the upper legs that lead to cellulite, but more of that later.
Remember that throughout these exercises it is important to tense and to keep tensed the abdominal muscles involved in each routine.
Make definite controlled movements with a slight pause between each phase.
Breath out on every contraction and take a deep breath in as you return to the start position.
Controlled regular rhythmical breathing is so important as it gets essential oxygen into the blood stream to the benefit of those muscles that need it, whatever exercises you are doing.
Finally it is important to achieve a balance between over exerting and becoming excessively tired and not pushing as far as a discomfort level.
Repeat each exercise until you can feel the beginning of muscles fatigue, pause for a short while and move on to the next. That way all the abdominal muscles (abs) will get the benefit.
* Exercise 1
This will benefit the upper abs
Lie flat on the floor with the knees bent, feet flat on the floor, hands behind the head and elbows extended outwards.
Keep your eyes looking forward at the ceiling as you raise your head, neck and shoulders upward, then using the natural abdominal muscles lift your chest and chin towards the area you have been looking at.
Hold for a moment.
Try to only use the abs for this and not the arm muscles and you will find that even though you may have moved only a very few inches the effect to start with can quite tiring.
Slowly return to the prone position and do not forget to control your breathing.
Repeat until you begin to tire.
* Exercise 2
Now for the lower abs
Lie flat on the floor with your hands flat on either side of your head.
Keeping the hands, head and shoulders flat on the floor raise the legs as near to the vertical as you can, keeping them together and straight at all times.
Hold for a count of three and then slowly lower.
Control is important in this exercise so make the movements definite without hurrying.
If you have access to an exercise bench then the exercise is easier to control as you can grasp the edges of the bench to provide more leverage.
This exercise is great for the thighs and you can vary it by extending one leg at a time.
* Exercise 3
Another bonus abs and thigh routine that concentrates on the upper and middle abdominals
Lie flat on the back with the hands behind the head.
Hold the legs together and bending at the knees, raise the legs until the thighs are perpendicular to the floor.
Looking forward and upward lift the chest and head toward that point.
Hold for a definitive moment and lower slowly.
Exercise 4
This exercise is great for defining the waist and hips as it brings into `play the side abs
You will need a bar or straight piece of wood or similar about 4 feet long, a broom handle will do.
Put the bar behind your neck and hold it either side with arms half extended and beyond the shoulders.
With knees slightly bent and feet about a foot apart bend sideways from the waist without moving the lower body and, most importantly, stay upright at all times.
Very slowly return to the upright position and without pause lean to the other side.
Extend the leans either side as far as you can manage comfortably keeping a nice steady controlled slow movement, upright throughout and breathing correctly.
This is not an exercise that requires great effort, just great control so carry on for as long as you can.
Exercise 5
A great exercise but you need some imagination.
You have to find some way of being able to suspend your body off the ground, could be a tree in the garden, an accommodating door frame or, and this is the best, the horizontal bars in your local gym.
Just hang and bring your knees as far as you can up to your chest before returning to the start.
There are many variations from a suspended position all of which can be of benefit to many of the muscle areas of the body.
Experiment, try out your own ideas, and hang in there!
Just remember not to overdue it.
If you strain an abdominal muscle it can take a long time before you can get back to any sort of abdominal exercise routine, apart from the discomfort you will experience day to day.
Toning that tummy will have to take a back seat.
Remember control the breathing, control the movements and control the diet. All things in moderation!
Friday-10/16/09
Breakfast: English muffin, 1 tablespoon natural peanut butter, small banana, low calorie fat free small vanilla yogurt-Dannon Light & Fit. Good stuff. Total cals: 385
Lunch: small amount of Bean thread noodles, 4 oz shrimp, 1 serving firm tofu, 2 chicken bouillon cubes, 1 cilantro cube, 1/2 small packet frozen spinach, 1 medium tomato, 1 tablespoon oyster sauce, salt/pepper, garlic, a small amount of fresh cilantro on top for garnish-it will be like a Noodle soup. I love it. 2 cups plain green tea with sugar free sweetener. Total cals: 400 cals
Snack: 1/2 cup cottage cheese, 1 serving sugar free peaches, 4 saltine crackers Total cals: 175
Dinner: Lean Cuisine Frozen pizza, 2 cups salad with fat free Italian dressing, apple: 505 cals
Total Cals: 1,465
Workout: Gym-1 hour on Incline treadmill-from 3.5-18.5 incline, abs, arms, legs.
That is it. I have to get up really early to be at the hospital tommorrow. I am studying to become a CNA, and am in the clinicals part now. I have to complete 100 hours of caring for patients, and then I graduate, take my test, Insha'Allah pass, then move on to become a Liscensed Vocational Nurse in the next year or two. My long term goal is to become a Registered Nurse. It will take time, I will be in my thirties when it happens... but it's okay. I know people older than me that start their careers.
Ciao for now.
Lunch: small amount of Bean thread noodles, 4 oz shrimp, 1 serving firm tofu, 2 chicken bouillon cubes, 1 cilantro cube, 1/2 small packet frozen spinach, 1 medium tomato, 1 tablespoon oyster sauce, salt/pepper, garlic, a small amount of fresh cilantro on top for garnish-it will be like a Noodle soup. I love it. 2 cups plain green tea with sugar free sweetener. Total cals: 400 cals
Snack: 1/2 cup cottage cheese, 1 serving sugar free peaches, 4 saltine crackers Total cals: 175
Dinner: Lean Cuisine Frozen pizza, 2 cups salad with fat free Italian dressing, apple: 505 cals
Total Cals: 1,465
Workout: Gym-1 hour on Incline treadmill-from 3.5-18.5 incline, abs, arms, legs.
That is it. I have to get up really early to be at the hospital tommorrow. I am studying to become a CNA, and am in the clinicals part now. I have to complete 100 hours of caring for patients, and then I graduate, take my test, Insha'Allah pass, then move on to become a Liscensed Vocational Nurse in the next year or two. My long term goal is to become a Registered Nurse. It will take time, I will be in my thirties when it happens... but it's okay. I know people older than me that start their careers.
Ciao for now.
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