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.

This recipe for homemade business is perfect for anyone who wants to start their own baking venture. It's a healthy choice that customers will appreciate. Make sure to package is good and label your homemade cakes. Enjoy

Cinnamon Cake

Ingredients:⤵️

1 cup all-purpose flour

1/2 cup granulated sugar

1/2 tsp baking powder

1/2 tsp salt

1/2 tsp cinnamon

1/4 cup unsalted butter, at room temperature

1/4 cup unsweetened applesauce

1 egg

1 tsp vanilla extract

1/2 cup chopped walnuts

1/2 cup raisins

Instructions:⤵️

1. Preheat the oven to

350 degrees Fahrenheit. Grease a 9-inch square baking dish.

2. In a medium bowl, combine the flour, sugar, baking powder, salt, and cinnamon. Mix well.

3. In a separate bowl, beat the butter until light and fluffy. Add the applesauce, egg, and vanilla extract. Mix until well combined.

4. Slowly add the flour mixture to the butter mixture. Mix until just combined. Stir in the walnuts and raisins.

5. Pour the batter into the prepared baking dish. Bake for 20-25 minutes or until a toothpick inserted into the center of the cake comes out clean.

6. Let the cake cool for 5 minutes before slicing and serving.

Calories per serving:196