BBQ turkey & sweet potato sliders with spinach & arugula mix and blueberries.Boom.
Ingredients:
6oz 99% lean ground turkey (or choice of lean protein)
150g sweet potato slices
Arugula and spinach
BBQ sauce (low sodium)
paprika, cayenne pepper, garlic, pepper, diced bell peppers
Instructions:
Set oven to 405F.
Slice sweet potato horizontally to create thick wedges. Weigh out 150g. Place these on a baking sheet and lightly spray with olive oil. Bake in the oven for 17-20 min. You want the wedges to be soft but firm.
In a bowl, mix ground turkey with bell peppers and the seasonings.
Form small meat patties, about 1.5oz each. (note that the picture is showing only 3oz worth of ground turkey)
Spray a skillet with oilve oil and set on medium heat. Place the patties in the skillet and cook.
Sliders (hamburguesitas) de pavo con salsa barbacoa y camote con mezcla de espinacas y rúcula, y arándanos.Bum.
Ingredientes:
6 oz de pavo molida de 99% sin grasa (o la opción de proteína magra)
150g de rodajas de papa dulce
Rúcula y espinacas
Salsa de barbacoa (bajo en sodio)
Pimentón dulce, ajo, pimiento, pimientos cortados en cubitos
Instrucciones:
Poner el horno a 405F.
Cortar la papa dulce horizontalmente para crear cuñas gruesas. Pesar 150 g. Colocarlos en una bandeja de horno y rociar ligeramente con aceite de oliva. Cocer en el horno durante 17-20 min. Las cuñas deben ser suaves pero firmes.
En un tazón, mezclar molida de pavo con pimientos y los condimentos.
Formar pequeñas empanadas de carne, unos 1,5 oz cada uno. (favor de saber que la imagen se muestra sólo un valor de 3 oz de carne de pavo molida)
Rocíar una sartén con aceite de oliva y poner a fuego medio. Colocar las empanadas de carne en la sartén y cocinar.
Montar el sliders >> papa dulce > verduras > pavo > 1 cucharadita de salsa de BBQ > papa dulce.
Macros aprox (sin arándanos): 339 calorías, 42g de proteínas, 37g de carbohidratos, 2g de grasas
Sweet & Spicy chicken kabob with rainbow quinoa. Meal in 15-minutes.
Ingredients for kabob:
chicken breasts cut into pieces
bell pepper pieces
red or white onion pieces
choice of spicy & sweet mustard
garlic powder, cumin, pepper, red pepper
skewers
Instructions:
Set the oven to broil temperature.
Rub 1-2tbsp mustard on chicken pieces and season with garlic powder, cumin, pepper, red pepper.
Cut bell peppers and onions into big chunks.
Assemble the kabob, alternating chicken and veggies.
Lightly spray a skillet with olive oil and place on medium-high heat. Place the assembled kabobs in the skillet. Rotate them until all sides are seared.
Place kabob in the oven and cook for about 4-6 minutes, careful not to over cook or burn.
Enjoy!
Approx macros with 7oz chicken and 2/3 cup rainbow quinoa: 424 calories, 53g protein, 38g carbs, 5g fat
Pinchos dulce y picante de pollo con quinua. Comida en 15-minutos.
Ingredientes para pincho:
pechugas de pollo cortadas en trozos
trozos de pimiento
pedazos de cebolla roja o blanca
elección de mostaza picante y dulce
ajo en polvo, comino, pimienta, pimiento rojo
pinchos
Instrucciones:
Ajustar el horno para asar temperatura.
Poner 1-2 cucharadas de mostaza en los trozos de pollo y sazonar con ajo en polvo, comino, pimienta, pimiento rojo.
Cortar pimientos y cebollas en trozos grandes.
Hacer el pincho, poniendo pollo y verduras alterna.
Rociar una sartén con aceite de oliva y colocar a fuego medio-alto. Colocar los pinchos en la sartén. Girar hasta que se quemaron todos los lados.
Poner los pinchos en el horno y cocinar durante aproximadamente 4-6 minutos, con cuidado de no sobre cocinar o quemar.
Disfrutarlos!
Macros Aprox con 7oz de pollo y 2/3 de taza de quinua: 424 calorías, 53g de proteínas, 38g de carbohidratos, 5g de grasas
Dymatize Protein Peanut Butter (Honey Cinnamon & Chocolate) - Mantequilla de Mani de Proteina.
Approx macros for 1 jar of honey cinnamon protein nut butter: 549 calories, 59g protein, 60g carbs, 13g fat. About 8 servings (2 tbsp).
Approx macros for 1 jar of dark chocolate protein nut butter: 499 calories, 60g protein, 46g carbs, 13g fat. About 8 servings (2 tbsp).
Mantequilla de mani de proteína en 5 minutos. Rico!
Macros aproximado de 1 tarro de mantequilla de mani de proteína con miel y canela: 549 calorías, 59g de proteínas, 60g de carbohidratos, 13 g de grasa. Casi 8 porciones (2 cucharadas).
Macros aproximado de 1 tarro de mantequilla de mani de proteína de chocolate oscuro: 499 calorías, 60g de proteínas, 46g de carbohidratos, 13g de grasa. Casi 8 porciones (2 cucharadas).
Meal prep: Spicy Harissa Grilled Chicken Breast. Your food does NOT have to be boring. Using different types of international spices and seasonings is a great way to keep your diet interesting. (traduccion abajo)
Ingredients:
Chicken breast
Cherry tomatoes
Rosemary
Harissa sauce
Instructions:
Set oven to 350F.
Season chicken breasts with 1tsp harissa sauce per chicken breast and fresh rosemary. Feel free to use other spices but be careful of adding sodium.
Place a cast iron skillet on medium-high heat. Sear the chicken breast on both sides (about 3 to 5 minutes).
Add cherry tomatoes and fresh rosemary to the skillet. Bake in the oven for 8 to 15 minutes depending on how many chicken breasts you have.
Preparacion de la comida para la semana: Pechuga de pollo a la parrilla con salsa Harissa. Su comida no tiene que ser “aburrido.” El uso de especias y condimentos internacionales es una gran manera de mantener su dieta interesante. Bum.
Ingredientes:
Pechuga de pollo
Tomates cherry
Romero fresco
Salsa Harissa
Instrucciones:
Poner el horno a 350F.
Sazonar las pechugas de pollo con 1 cucharadita de salsa de harissa por cada pechuga de pollo y romero fresco. Poder utilizar otras especias, pero tenga cuidado de añadir sodio.
Colocar una sartén de hierro fundido a fuego medio-alto. Dorar las pechugas de pollo por ambos lados (unos 3 a 5 minutos).
Agregar los tomates cherry y el romero fresco a la sartén. Cocer en el horno durante 8 a 15 minutos, dependiendo de la cantidad de pechugas de pollo.
I have like no butt. Butt needs more attention. Sculpt sculpt sculpt! Meanwhile still on the carb restrictions… But enjoying lots of fresh spinach ᕦ(ò_óˇ)ᕤ Major setback yesterday at my sisters place, we made nachos…. WHY.
U R B A N B B Q – #hiatus #food #foodporn #foodie #barbeque #bbq #urban #urbanfood #meat #protein #kalesalad #pickles #hiatusbbq #losangeles #midcity #bakedbeans #veggies #chicken #plates (at Hiatus Urban BBQ)
Since I’m up when I shouldn’t be and I happen to be in a funk - Greek yogurt with 2 scoops banana whey protein powder (54g total protein) with defrosted mangoes, blackberries, blueberries and raspberries.
My blender sucks!!! Can’t wait to move home and borrow mommies nutri bullet thing. Post workout. So much better den promeal (protein oatmeal) #smoothie #greenmachine #protein #healthy #healthyfood #postworkout #fruits #veggies #fit #fitness
Honor your cravings The only difference between these cookies and your standard run of the mill cookie is I used 2 tbsp ground chia seeds mixed with 6 tbsp water as a binding agent instead of eggs and if you want to be healthier you can substitute regular flour with oat flour (I just blend up oats in a nutribullet) . INGREDIENTS Dry Ingredients 1 ½ cups gluten free oat flour ½ cup gluten free rolled oats ½ teaspoon baking soda ½ teaspoon baking powder ¼ teaspoon salt
Wet Ingredients ¼ cup + 2 tablespoons melted coconut oil (or any other vegetable oil) ¼ cup coconut/brown sugar ¼ cup pure maple syrup 2 chia eggs (2 tablespoons ground flax + 6 tablespoons water, whisked together, set for 15 minutes) 1 teaspoon pure vanilla extract
Add-in Ingredients 1 cup vegan chocolate chips Mix ingredients (in the order listed) in a large bowl and bake at 175 C for 8-12 minutes :)
I don’t know if this is the case for where you live but free yogurts are hella overpriced in NZ so I made my own soy yogurt using….silken tofu. Now I’m a firm tofu kinda gal (the texture of silken tofu kind of freaks me out) but it actually forms a really good high protein dairy free yogurt
I used ½ packet silken tofu, ½ frozen banana, 2 tbsp coconut milk, 1 tsp lemon juice, 1 tbsp maple syrup and a handful of frozen strawberries and topped with tahini, a little bit of leftover coconut yogurt and lil’ bliss balls for all the fatssss
Also I changed my name!! Do you prefer @veganzoejessica?
Today’s ‘idk just eat it’ lunch bowl-I might have overdone it on the protein a bit here with the edamame, tofu, black rice and peanut dressing but hey let’s just embrace it ✨
Pancake time These lil babies are so fluffy , wholesome, tender, slightly nutty, perfectly sweet& super easy to make! I used 90g oat flour, 120ml almond milk, 1 tsp apple cider vinegar, 1 tbsp tapioca starch, 1 tsp baking powder, 2 tbsp coconut oil and 3 tbsp maple syrup and served with blueberries and sweetened coconut cream Yay for appetising vegan food!!!