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!

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

Serving Size : 6
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• 5 cups diced fresh tomatoes (about 5 medium tomatoes)
• 1 cup diced sweet green bell pepper
• 1 cup peeled and chopped cucumber
• 1/2 cup finely chopped red onion
• 1 tablespoon minced jalapeno
• 1 cup seasoned croutons
• 1/2 cup bottled Italian dressing

Instructions:

• Use tomatoes held at room temperature until fully ripe.
• In a large bowl combine tomatoes, green bell pepper, cucumber, onion and jalapeno.
• Add croutons and dressing;toss thoroughly to combine.
• Serve on lettuce leaves, if desired.

Description:
"Try Gazpacho Salad - an invigorating combination of rosy, fresh tomatoes, cucumbers, onions, peppers and packaged croutons. Mixed with Italian dressing, this recipe has all the gusto of gazpacho-that refreshing Spanish soup for which it's named."

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Nutrition Per Serving:

• 168 Calories;
• 11g Fat (57.0% calories from fat);
• 3g Protein;
• 16g Carbohydrate;
• 3g Dietary Fiber;
• trace Cholesterol;
• 251mg Sodium.

• 1 kl topside of beef, cut into very thin large slices
• 1 onion, chopped finely
• 2 pieces dill pickles, sliced lengthwise
• 1 tsp prepared mustard beef fat, sliced
• salt and pepper to taste
• 1 tsp soy sauce
• 1/2 Ajinomoto