Healthy Italian Recipe for Two Servings: Quinoa Caprese Salad⤵️

Italian cuisine is known for its rich flavors and fresh ingredients. However, it can sometimes be heavy on calories and fats. In this blog post, we will explore a healthy Italian recipe that is not only delicious but also packed with nutrients. We will be making a Quinoa Caprese Salad, a twist on the classic Caprese salad that incorporates quinoa for added protein and fiber. This recipe is perfect for two people and it's ideal for a light lunch or a refreshing dinner.

Quinoa is often referred to as a superfood due to its impressive nutritional profile. It is a complete protein, meaning it contains all nine essential amino acids that our bodies need. Additionally, quinoa is gluten-free, high in fiber, and loaded with vitamins and minerals such as magnesium, iron, and B vitamins. By incorporating quinoa into our Caprese salad, we enhance its nutritional value while keeping it light and refreshing.

Ingredients for our Quinoa Caprese Salad, you will need the following ingredients:

For the Salad:⤵️

• 1 cup quinoa (uncooked)
• 2 cups water (for cooking quinoa)
• 1 cup cherry tomatoes (halved)
• 1 cup fresh mozzarella balls (bocconcini)
• 1 cup fresh basil leaves (optionally, or if any substitute desired green leafy veggies for salad)
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Optional Toppings:⤵️

- 1 avocado (sliced)

- 1/4 cup pine nuts (toasted)

Calorie Content

Before we proceed into the preparation, let's take a look at the calorie content of our main ingredients:

• Quinoa (1 cup cooked): Approximately 222 calories
• Cherry Tomatoes (1 cup): Approximately 30 calories
• Fresh Mozzarella (1 cup): Approximately 300 calories
• Olive Oil (1 tablespoon): Approximately 120 calories
• Balsamic Vinegar (1 tablespoon): Approximately 14 calories
• Fresh Basil (1 cup): Approximately 1 calorie
• Salt and Pepper: Negligible calories
• Total Caloric Content for the Salad (without optional toppings):Approximately 687 calories for the entire salad, which is about 344 calories per 1 serving.

Optional Toppings:

• Avocado (1 medium): Approximately 240 calories
• Pine Nuts (1/4 cup): Approximately 200 calories
• Total Caloric Content with Optional Toppings: Approximately1127 calories for the entire salad, which is about 563 calories per serving.

 Health Benefits⤵️

1. High in Protein: Quinoa is an excellent source of plant-based protein, making this salad a great option for vegetarians and vegans.

2. Rich in Antioxidants: Cherry tomatoes are rich in lycopene, an antioxidant that has been linked to numerous health benefits, including reduced risk of heart disease and cancer.

3. Healthy Fats: The olive oil and avocado provide healthy monounsaturated fats that are beneficial for heart health.

4. Fiber-Rich: Quinoa and cherry tomatoes are high in fiber, which aids in digestion and helps maintain a healthy weight.

5. Vitamins and Minerals: This salad is packed with essential vitamins and minerals, including vitamin C from tomatoes and magnesium from quinoa.

Preparation Instructions⤵️

Now that we have our ingredients and understand their health benefits, let’s get started with the preparation of the Quinoa Caprese Salad.

 Step1: Cook the Quinoa⤵️

1. Rinse the quinoa under cold water to remove its natural coating, called saponin, which can be bitter.

2. In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil.

3. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed.

4. Remove from heat and let it sit for 5 minutes. Fluff with a fork.

 Step2: Prepare the Salad Ingredients⤵️

1. While the quinoa is cooking, halve the cherry tomatoes and set them aside.

2. Drain the mozzarella balls if they are packed in water.

3. Wash and dry the fresh basil leaves.

Step3: Combine the Ingredients⤵️

1. In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, mozzarella balls, and fresh basil leaves.

2. Drizzle with olive oil and balsamic vinegar, then season with salt and pepper to taste.

3. Gently toss everything together until well combined.

Step4: Serve⤵️

1. Divide the salad into two bowls or plates.

2. If desired, top with sliced avocado and toasted pine nuts for added flavor and nutrition.

3. Enjoy your healthy Quinoa Caprese Salad!

This Quinoa Caprese Salad is a delightful and nutritious twist on a classic Italian dish. It’s easy to prepare, packed with flavor, and perfect for a healthy meal for two. With the combination of quinoa, fresh vegetables, and healthy fats, this salad is not only satisfying but also provides numerous health benefits.

Feel free to customize this recipe by adding your favorite vegetables or proteins. Enjoy the fresh taste of Italy while nourishing your body with wholesome ingredients. Buon appetito!---

This recipe can easily be scaled up or down depending on your needs. You can also prepare it in advance and store it in the refrigerator for a quick meal during the week. Just be sure to add the avocado and pine nuts just before serving to keep them fresh.

໒꒰ྀི˶•⤙•˶꒱ྀིაHello and welcome to today's blog post! 

/•᷅•᷄\୭In this article, 𝕷𝖊𝖔𝕹𝖔𝖗𝖆𝕲𝖊𝖗𝖆 and I will be sharing a healthy recipe and delicious but also catered for individuals who are battling cancer or managing diabetes. We understand the importance of healthy and nutritious drinks, especially for those facing health challenges. Our recipe aims to provide a tasty and satisfying option that is healthy and yet both cancer patient-friendly and diabetic-friendly. We hope that this recipe will only nourish your body but also bring healthier to your taste buds. Let's prepare it in the kitchen and explore this flavorful and health-conscious dish together! ᕦ(＾＾)ᕤ

Health Benefits of the Ingredients are:

1. Mixed Berries (Blueberries, Raspberries, Strawberries)⤵️

• Benefits: Berries are rich in antioxidants like vitamin C, anthocyanins, and fiber, which help neutralize free radicals and support the immune system. They also contain compounds that may inhibit cancer cell growth.
• Calories: 1 cup (150g) mixed berries = ~70-80 calories

2. Orange⤵️

• Benefits: Oranges are high in vitamin C, which boosts the immune system, supports skin health, and helps with iron absorption. They also contain flavonoids that may have anti-cancer properties.
• Calories: 1 medium orange = ~60-70 calories

3. Mango⤵️

• Benefits: Mangos are a good source of vitamins A and C, promoting healthy skin, eyes, and immune function. They contain antioxidants like quercetin and astragalin, which may help prevent cancer.

• Calories: ½ cup frozen mango chunks = ~50-60 calories

4. Chia Seeds (or Flaxseeds)⤵️ 

• Benefits: Chia and flaxseeds are rich in omega-3 fatty acids, fiber, and antioxidants. Omega-3s have anti-inflammatory effects, and fiber supports digestive health. Flaxseeds also contain lignans, which may reduce cancer risk.

• Calories: 1 tablespoon chia seeds = ~60 calories

5. Carrot⤵️

• Benefits: Carrots are high in beta-carotene, a powerful antioxidant that converts to vitamin A in the body, supporting immune function and skin health. Beta-carotene is also linked to lower cancer risk.

• Calories: 1 small carrot = ~25-30 calories

6. Almond Milk (Unsweetened)⤵️

• Benefits: Almond milk is low in calories and rich in vitamin E, which has antioxidant properties that can help protect cells from damage. It is also calcium-fortified, supporting bone health.

• Calories: 1 cup unsweetened almond milk = ~30-40 calories

7. Turmeric (Optional)⤵️

• Benefits: Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound. It has been studied for its potential role in preventing or slowing the growth of cancer cells.

• Calories: ½ teaspoon turmeric = ~5 calories

8. Honey (Optional)⤵️

• Benefits: Honey provides natural sweetness and has mild antibacterial and antioxidant properties. Use sparingly if desired.

• Calories: 1 teaspoon honey = ~20 calories

Here’s a cancer-friendly smoothie recipe that packed with antioxidants and nutrients to support overall health:

Berry & Citrus Power Smoothie⤵️

Ingredients:⤵️

• 1 cup mixed berries (blueberries, raspberries, or strawberries)

• 1 orange (peeled and chopped)

• ½ cup frozen mango chunks

• 1 tablespoon chia seeds (or flaxseeds)

• 1 small carrot (peeled and chopped)

• 1 cup unsweetened almond milk (or other plant-based milk)

• ½ teaspoon turmeric powder (optional, for anti-inflammatory benefits)

• 1 teaspoon honey (optional, for sweetness)

Instructions:⤵️

1. Add all the ingredients to a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy!

This smoothie is loaded with vitamins, antioxidants, and anti-inflammatory compounds from the berries, citrus, and turmeric, making it a great cancer-supportive option.

Total Nutritional Calorie Content:⤵️

• Mixed Berries: ~70-80 calories

• Orange: ~60-70 calories

• Mango: ~50-60 calories

• Chia Seeds: ~60 calories

• Carrot: ~25-30 calories

• Almond Milk: ~30-40 calories

• Turmeric: ~5 calories (optional)

• Honey: ~20 calories (optional)

Total (without honey): ~300-345 calories

Total (with honey): ~320-365 calories

This smoothie offers a range of vitamins (A, C, E), fiber, omega-3s, and antioxidants while being relatively low in calories. It supports immune health, reduces inflammation, and may provide anti-cancer benefits.

Sometimes we think of an idea for extra income that easy to earn. One promising business idea for extra income in the culinary realm is to establish a meal. With the increasing demand for convenient yet healthy food options, offering pre-made meals or catering services can be a lucrative venture. By preparing nutritious and delicious meals in bulk, customers can save time on meal planning, grocery shopping, and cooking while still enjoying home-cooked meals. Additionally, by offering customizable meal plans, dietary restrictions, and delivery options, the business can cater to a wide range of clientele, further expanding its profit potential. With a focus on quality ingredients, efficient operations, and excellent customer service, a meal prep or catering business has the potential to generate a steady stream of extra income while fulfilling a growing need in the market.

Here is one of my recipe ideas that is easy to make homemade dessert recipe for small business.

Recipe Title: No-Bake Energy Balls

Ingredients:⤵️

• 1 cup rolled oats

• 1/2 cup nut butter (such as peanut butter, almond butter, or cashew butter)

• 1/4 cup honey or maple syrup (any affordable honey)

• 1/4 cup mini chocolate chips and dried fruit (such as raisins, cranberries, chopped dates or any affordable dried fruits such as chopped diced mango, chopped diced pineapples etc)

• 1/4 cup ground flaxseed or chia seeds (or any affordable nuts or peanuts & seeds such as sesame) (flaxseed is rarely available in the Philippines)

• 1 teaspoon vanilla extract

• Pinch of salt

• Optional: shredded coconut, cocoa powder, or crushed nuts for coating

Instructions:

1. In a large mixing bowl, combine the rolled oats, nut butter, honey or maple syrup, chocolate chips or dried fruit, ground flaxseed or chia seeds, vanilla extract, and salt.

2. Stir until all the ingredients are well combined and form a thick, sticky dough.

3. If the mixture is too dry, add a little more nut butter or honey/maple syrup. If it’s too wet, add more oats or ground flaxseed/chia seeds.

4. Once the dough is well mixed, use your hands to roll it into small balls, about 1 inch in diameter.

5. If desired, roll the energy balls in shredded coconut, cocoa powder, or crushed nuts to coat them.

6. Place the energy balls on a baking sheet lined with parchment paper and chill them in the refrigerator for at least 30 minutes to firm up.

           ꧁❀🧆❀꧂

⇢⇢⇢TAGALOG VERSION or TAGALOG TRANSLATED⤵️

Minsan nag-iisip tayo ng kung anong idea para sa extra income na madaling kumita. Isang magandang ideya sa negosyo para sa dagdag na kita sa culinary realm ay ang magtatag ng pagkain. Sa pagtaas ng pangangailangan para sa maginhawa ngunit malusog na mga pagpipilian sa pagkain, ang pag-aalok ng mga pre-made na pagkain o mga serbisyo sa pagtutustos ng pagkain ay maaaring maging isang kapaki-pakinabang na pakikipagsapalaran. Sa pamamagitan ng paghahanda ng masustansya at masasarap na pagkain nang maramihan, makakatipid ng oras ang mga customer sa pagpaplano ng pagkain, pamimili ng grocery, at pagluluto habang tinatangkilik pa rin ang mga lutong bahay na pagkain. Bukod pa rito, sa pamamagitan ng pag-aalok ng mga nako-customize na plano sa pagkain, mga paghihigpit sa pandiyeta, at mga opsyon sa paghahatid, ang negosyo ay maaaring magsilbi sa isang malawak na hanay ng mga kliyente, na higit pang nagpapalawak ng potensyal na kita nito. Sa pagtutok sa mga de-kalidad na sangkap, mahusay na operasyon, at mahusay na serbisyo sa customer, ang isang meal prep o catering na negosyo ay may potensyal na makabuo ng tuluy-tuloy na daloy ng karagdagang kita habang tinutupad ang lumalaking pangangailangan sa merkado.

Narito ang isa sa aking ideya na recipe na madaling gawin na homemade dessert recipe para sa small business.

No-Bake Energy Balls⤵️

Mga sangkap:⤵️

• 1 tasang rolled oats

• 1/2 tasang nut butter (gaya ng peanut butter, almond butter, o cashew butter)

• 1/4 tasa ng pulot o maple syrup (anumang abot-kayang presyo ng honey o abot-kayang presyo na syrup, medyo may kamahalan ang maple sa Pilipinas)

• 1/4 tasang mini chocolate chips o pinatuyong prutas (tulad ng mga pasas, cranberry, o tinadtad na petsa o anumang abot-kayang presyo ng pinatuyong prutas tulad ng tinadtad na diced na mangga, tinadtad na diced na pinya, atbp)

• 1/4 cup ground flaxseed o chia seeds (o anumang abot-kayang presyo ng mga nuts kagaya ng peanuts, kasoy, or linga) (bihira ang flaxseed sa Pilipinas at minsan may kamahalan pa kaya ang pamalit ng flaxseed at chia seed ay linga .)

• 1 kutsarita ng vanilla extract

• Kurot ng asin

• Opsyonal: ginadgadgad na niyog, cocoa powder, o dinurog na mani para sa coating.

Paraan kung paano ihanda:⤵️

1. Sa isang malaking mixing bowl, pagsamahin ang rolled oats, nut butter, honey o maple syrup, chocolate chips o dried fruit, ground flaxseed o chia seeds, vanilla extract, at asin.

2. Haluin hanggang ang lahat ng mga sangkap ay mahusay na pinagsama at bumuo ng isang makapal, malagkit na dough.

3. Kung masyadong tuyo ang timpla, magdagdag ng kaunti pang nut butter o honey/maple or any syrup. Kung ito ay masyadong basa, magdagdag ng higit pang mga oats o ground flaxseed/chia seeds.

4. Kapag nahalo na ang dough, gamitin ang iyong mga kamay para igulong ito sa maliliit na bola, mga 1 pulgada ang diyametro.

5. Kung ninanais, igulong ang mga bola ng enerhiya sa ginadgad na niyog, pulbos ng kakaw, o dinurog na nuts upang mabalutan ang mga ito.

6. Ilagay ang mga energy ball sa isang baking sheet na nilagyan ng parchment paper at palamigin ang mga ito sa refrigerator ng hindi bababa sa 30 minuto upang matigas.

7. Kapag pinalamig, ilipat ang mga bola ng enerhiya sa isang lalagyan na airtight at itago ang mga ito sa refrigerator hanggang sa dalawang linggo.

           ꧁❀🧆❀꧂

Maari din Yema, pastillas, ice candy or any dessert na maaring pagkakitaan na madaling gawin. Sa susunod ko nai-Blog na ang mga ibang recipe na maaring pagkakitaan na desserts. 

Soup Base: 
3 tbsp tahini

2 tbsp soy sauce

1/2 tbsp rice vinegar 

1 tbsp sesame oil

1 tsp rayu (Japanese red chili oil)

1 cup soy milk (250ml)

1.5 cup veg broth (300ml) 

Spicy Fried Soy/Tofu Crumbles: 
100 g soy meat or tofu 

1 tsp garlic, minced

1 tsp ginger, minced

1/2 tbsp soy sauce

1 tsp sake (optional) 

1/2 tbsp miso paste

1 tsp red chili oil 

Other Ingredients: 
2 portions of ramen noodles  

1/2 head of small cabbage, shredded

1 cup bean sprout

1/2 cup corn 

• Additional garnishes: crushed peanuts, sesame seeds, sliced green onions, sliced garlic tops, soy sauce and rayu/red chili oil. 

Method

For the Spicy Fried Soy/Tofu Crumbles: 

1. If using soy meat, soak in hot water for 5 minutes. If using tofu, crumble tofu until they resemble  minced meat. 
2. Heat a small skillet over medium high heat with some sesame oil,  2 cloves of minced garlic and ginger. Add in the soy/tofu crumbles and then add in the sake, soy sauce, miso paste and red chili oil. Fry until the crumbles get slightly crispy (around 3-5 minutes) 

For the toppings: 

1. Prep the vegetables by slicing them and steaming them for around 3 minutes. 
2. Bring a medium pot to a boil and then cook the ramen according to instructions (around 5 minutes)

For the Soup Base: 

1. Combine all the ingredients except the soy milk and broth into a bowl until a paste forms.
2. Heat the soy milk and vegetable stock over medium low heat, then reduce to low as soon as you start to see bubbles. Whisk in the paste made earlier until dissolved. 

To assemble: 

1. Place cooked noodles into a bowl. Pour over half the broth. Add on the fried minced soy meat, vegetables, additional garnishes and chili oil.
   

Notes

• SERVINGS: 2 
• PREP TIME: 10  minutes 
• COOK TIME: 15-20 minutes 
• INGREDIENTS: 14 
• DIFFICULTY: EASY