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.

 

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.

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⇢⇢⇢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. 

Health consciousness regarding hypertension is crucial for individuals to understand and manage this condition effectively. By staying informed about the risk factors, symptoms, and potential complications of hypertension, people can take proactive steps to prevent or manage high blood pressure. This includes adopting a healthy lifestyle with a balanced diet, regular exercise, stress management techniques, and avoiding tobacco and excessive alcohol consumption. Regular blood pressure monitoring and routine check-ups with healthcare professionals are essential for early detection and proper management of hypertension. By prioritizing their health and taking proactive measures, individuals can significantly reduce their risk of developing hypertension-related complications and improve their overall well-being. 

Health consciousness also about hypertension is particularly important for older adults as they are at a higher risk of developing this condition. With age, blood vessels may become less elastic, leading to an increased likelihood of high blood pressure. It's essential for older individuals to monitor their blood pressure regularly and make lifestyle changes to manage hypertension effectively. This includes maintaining a healthy weight, engaging in regular physical activity, following a balanced diet low in sodium and high in fruits, vegetables, and whole grains, managing stress levels, and avoiding tobacco and excessive alcohol consumption. By staying proactive and adhering to these lifestyle modifications, older adults can reduce their risk of hypertension-related complications and maintain overall health and well-being as they age. Regular check-ups with healthcare professionals are also crucial for early detection and management of hypertension in older individuals.

Here's one of my recipe for hypertension consciousness⇢Quinoa Salad with Grilled Chicken⤵️

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or low-sodium chicken broth
• 2 boneless, skinless chicken breasts (about 4 ounces each)
• 1 tablespoon olive oil
• 1 teaspoon dried herbs (such as oregano or basil)
• Salt and pepper to taste
• 2 cups mixed vegetables (such as cucumbers, bell peppers, and cherry tomatoes), chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons lemon juice
• 2 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 garlic clove, minced
• Cooking spray

Instructions:⤵️

1. In a medium saucepan, combine quinoa and water or chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed. Remove from heat and let it cool.

2. Preheat the grill to medium-high heat.

3. In a small bowl, mix olive oil, dried herbs, salt, and pepper. Brush the chicken breasts with the olive oil mixture.

4. Place the chicken breasts on the grill and cook for 5-6 minutes on each side, or until cooked through and no longer pink in the center. Remove from heat and let them rest for a few minutes before slicing.

5. In a large bowl, combine the cooked quinoa, chopped vegetables, red onion, and parsley.

6. In a small bowl, whisk together lemon juice, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper to make the dressing.

7. Pour the dressing over the quinoa and vegetable mixture, and toss to combine.

8. Divide the quinoa salad onto serving plates and top with sliced grilled chicken.

Nutrition Information (per serving):⤵️

- Calories: Approximately 400 calories

- Protein: Approximately 30 grams

- Carbohydrates: Approximately 40 grams

- Fat: Approximately 12 grams

Note: This recipe provides a balanced meal with protein from the grilled chicken and quinoa, along with fiber, vitamins, and minerals from the mixed vegetables. It is low in saturated fat & low cholesterol and moderate in calories, making it suitable for individuals with hypertension who are conscious of their calorie intake.

 Realizing the importance of proactive health measures, individuals committed to preventing diabetes prioritize mindful lifestyle choices. They understand that maintaining a balanced diet rich in whole foods, monitoring sugar intake, engaging in regular physical activity, and managing stress effectively are key to reducing their risk. By staying informed and making deliberate efforts to cultivate healthy habits, they empower themselves to maintain optimal health and reduce the likelihood of developing diabetes. Through their dedication to preventive measures, these health-conscious individuals pave the way for a vibrant and diabetes-free life.

This recipe provides a balanced meal with lean protein from the salmon, healthy fats from the olive oil, and a variety of vitamins and minerals from the vegetables. It’s low in carbohydrates and suitable for individuals managing diabetes. Remember to consult with a healthcare professional for personalized dietary advice.

 A simple and healthy recipe suitable for a diabetic patient:⤵️

Grilled Salmon with Roasted Vegetables

Ingredients:

• 2 salmon fillets (about 6 oz each)

• 2 cups mixed vegetables (bell peppers, zucchini, cherry tomatoes)

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• 1 teaspoon lemon zest

• 1 tablespoon lemon juice

• 1 teaspoon dried herbs (such as thyme, rosemary, or oregano)

• Salt and pepper to taste

Instructions:

1. Preheat your grill to medium-high heat.

2. Prepare the marinade by mixing olive oil, minced garlic, lemon zest, lemon juice, dried herbs, salt, and pepper in a small bowl.

3. Place the salmon fillets in a shallow dish and pour half of the marinade over them. Let them marinate for about 15-20 minutes while you prepare the vegetables.

4. Chop the mixed vegetables into bite-sized pieces and place them in a bowl. Drizzle the remaining marinade over the vegetables and toss to coat evenly.

5. Arrange the marinated salmon fillets and vegetables on a grill pan or directly on the grill. Cook the salmon for about 4-5 minutes per side, or until it flakes easily with a fork. Cook the vegetables until they are tender and slightly charred, about 10-12 minutes, stirring occasionally.

6. Once the salmon and vegetables are cooked, remove them from the grill and serve immediately.

7. Optionally, garnish with fresh herbs like parsley or dill before serving.

Enjoy your meal!

In a world where fast-paced lifestyles and convenience often take precedence, the importance of adopting healthy eating habits cannot be overstated. Healthy food is not just a trend; it is a fundamental pillar of overall well-being. The choices we make regarding our diet directly impact our physical healty and long-term vitality. This blog explores the significance of healthy food choices and the positive effects they bring to our lives.

Healthy eating is integral to maintaining a healthy weight. Whole foods, such as lean proteins and fiber-rich vegetables, not only keep us full and satisfied but also regulate blood sugar levels. This helps prevent overeating and promotes weight management, reducing the risk of obesity-related health issues. Healthy eating is often a cornerstone of a holistic approach to well-being. It is closely intertwined with other positive lifestyle habits such as regular physical activity, hydration, and adequate sleep. These combined efforts create a synergistic effect, promoting overall health and longevity.

Consuming a diet rich in complex carbohydrates, lean proteins, and healthy fats provides a sustained release of energy throughout the day. This not only combats fatigue but also enhances productivity and focus. Unlike the temporary energy spikes from processed foods, healthy options offer lasting vitality.

Choosing healthy foods is not merely a matter of personal preference; it is a conscious decision to invest in one’s own health and longevity. The benefits extend far beyond physical appearance, reaching into mental clarity, disease prevention, and overall vitality. By embracing a diet rich in nutrient-dense foods, individuals empower themselves to lead fulfilling lives, full of energy, resilience, and a heightened sense of well-being. In a world where our choices shape our future, the simple act of choosing wholesome foods becomes a powerful tool for self-care and a foundation for a healthier, happier life.

I want share this budget-friendly and healthy recipe⇢Turkey and Vegetable Skillet with an estimated calorie count. Keep in mind that the calorie count is approximate and can vary based on specific ingredients and serving sizes. In Philippines usually they not turkey in regular market, instead you can use ground chicken breast without skin because it’s healthier part of the chicken.



Turkey and Vegetable Skillet:

Ingredients:⤵️

• 1 pound lean ground turkey or ground chicken breast
• 1 tablespoon olive oil
• 1 onion, diced
• 2 bell peppers (any color), diced
• 2 zucchini, diced
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes (no salt added)
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 2 cups cooked brown rice or quinoa

Instructions:⤵️

1. Cook Turkey or chicken: In a large skillet, heat olive oil over medium heat. Add the ground turkey and cook until browned, breaking it apart with a spatula as it cooks.

2. Add Vegetables: Add diced onion, bell peppers, zucchini, and minced garlic to the skillet. Sauté for 5-7 minutes until the vegetables are tender.

3. Season: Stir in diced tomatoes (with their juice), dried oregano, ground cumin, salt, and pepper. Mix well and let it simmer for an additional 5-7 minutes.

4. Combine with Rice or Quinoa: Add the cooked brown rice or quinoa to the skillet and mix until everything is well combined. Cook for an additional 2-3 minutes to heat through.

5. Adjust Seasoning: Taste the dish and adjust the seasoning if needed. You can add more herbs or spices according to your preference.


Calorie Count (Approximate):⤵️

This Turkey and Vegetable Skillet recipe is a nutritious and balanced meal. Depending on specific brands and quantities used, a serving could range from 400 to 500 calories. Adjust the portion sizes based on your dietary needs and goals.

Enjoy your budget-friendly and healthy meal!