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.

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

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

This recipe is simple and yet healthy.  Here's a recipe for a healthy and flavorful Grilled Salmon with Quinoa and Roasted Vegetables. We should be focused on our healthy lifestyles. Quinoa is healthier than rice. But if you don’t have quinoa in your pantry, you can replaced it to rice. For a salmon you can replaced to milkfish”Bangus”, ”Tilapia fish”or any kind of fish you like. For the roasting vegetables because of unavailable oven then replaced to boil or steamed vegetables with condiments

Grilled Salmon with Quinoa and Roasted Vegetables

Ingredients:⤵️

• 4 salmon fillets (about 6 oz each)
• 1 cup quinoa
• 2 cups water or vegetable broth
• 2 bell peppers (any color), sliced
• 1 zucchini, sliced
• 1 red onion, sliced
• 2 tablespoons olive oil
• Salt and black pepper to taste
• 1 lemon, sliced for garnish
• Fresh parsley for garnish (optional)

For the Marinade:⤵️

• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried dill (or 1 tablespoon fresh dill, chopped)
• Salt and black pepper to taste

Instructions:⤵️

1. Marinate the Salmon:

   - In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried dill, salt, and black pepper. Place the salmon fillets in a shallow dish and pour the marinade over them. Cover and refrigerate for at least 30 minutes.

2. Prepare the Quinoa:

   - Rinse the quinoa under cold water. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Stir in the quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed and the quinoa is tender. Fluff with a fork and set aside.

3. Roast the Vegetables:

   - Preheat your oven to 400°F (200°C). Place the sliced bell peppers, zucchini, and red onion on a baking sheet. Drizzle with olive oil and season with salt and black pepper. Toss to coat evenly. Roast in the preheated oven for about 20-25 minutes, or until the vegetables are tender and slightly caramelized.

4. Grill the Salmon:

   - Preheat your grill to medium-high heat. Oil the grates to prevent sticking. Place the marinated salmon fillets on the grill and cook for about 4-5 minutes per side, or until the salmon flakes easily with a fork.

5. Assemble the Dish:

   - Divide the cooked quinoa among plates. Top with the grilled salmon fillets and roasted vegetables. Garnish with lemon slices and fresh parsley if desired.

Nutritional Value (per serving):⤵️

- Calories: ~550 kcal

- Protein: ~40g

- Carbohydrates: ~45g

- Fiber: ~6g

- Sugars: ~6g

- Fat: ~24g

- Saturated Fat: ~3.5g

- Sodium: ~100mg

Note: The nutritional values are approximate and may vary based on specific brands of ingredients and portion sizes.

• 2 tablespoons white wine vinegar
• 1 tablespoon fresh lemon juice
• 6 tablespoons olive oil
• 2 tablespoons chopped fresh parsley
• 2 garlic cloves, chopped
• 1/4 teaspoon dried crushed red pepper
• 1 teaspoon dried basil, crumbled
• Pinch of dried oregano

Method:⤵️

1. Combine all ingredients in small bowl and whisk to blend. 

2. Season to taste with salt and pepper. 

3. It can be prepared one day ahead. 

4. Cover and refrigerate and use it again next meal.

Ingredients⇣⤵️

• 3 tbsp. vinegar
• 1 tbsp. corn or safflower oil
• 2 tsp. salt
• 1/4 tsp. ground black pepper
• 1/4 tsp. basil
• 1 tsp. instant minced onion
• 1 medium cucumber, peeled and sliced
• 3 large tomatoes, sliced and chilled

Preparation⇣⤵️

1. Combine the vinegar, oil, salt, pepper, basil, and onion in a jar or shaker. 
2. Shake the mixture well and pour it over the cucumber slices. 
3. Cover this mixture and chill it for 1 hour. 
4. Before serving, pour the cucumber mixture over the sliced tomatoes and mix gently.

Makes 8 servings

Nutritional Value⇣⤵️

Calories per Servings⇢50.2

Carbohydrate per Serving⇢8.1 (gm)

Protein per Serving⇢1.6 (gm)

1 Qt Lowfat Yogurt
2 med Cucumbers, peeled, seeded and dice
2 cloves Garlic, minced
3 Tb Fresh Dill, finely chopped

Combine. Use a a dip or salad dressing.


10 Servings

Per Serving:

• 67 Calories;
• 2g Fat (19.8% calories from fat);
• 5g Protein;
• 8g Carbohydrate;
• 1g Dietary Fiber;
• 6mg Cholesterol;
• 67mg Sodium.

Serving Size : 6
---------------------------------------------

• 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

• 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.

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

1/4 Cup Olive Oil (2 fl. oz)
5 Cloves Minced Garlic
1 Large Yellow Onion, chopped
4 Cups Vegetable Broth (32 fl. oz)
2 Cups Rice (16 oz)
4 Medium Tomatoes, skinned, seeded and chopped
1 Small Red Bell Pepper, seeded and cut into thin strips
1 Small Green Bell Pepper, seeded and cut into thin strips
1 Small Yellow Bell Pepper, seeded and cut into thin strips
1 Cup Green Peas (4 oz)
2 Cups Artichoke Hearts (14 oz) tough outer leaves removed and quartered
1 LemonLemon Wedges, to garnish

• Heat the olive oil in a paella pan and saute the onion and garlic until the onion is tender and translucent. At the same time, heat the broth in a separate saucepan until simmering.
• Pour the rice into the paella pan and saute for about 3 minutes. Add the bell peppers and tomatoes and cook for a further 3 minutes. Add the simmering vegetable broth and cook over medium heat for 20 minutes or until almost tender and almost all the liquid has been absorbed. Stir in the peas.
• Sprinkle the artichoke hearts with a few drops of lemon juice and arrange over the rice in an attractive pattern. Continue cooking until the liquid has been absorbed and the rice is tender.
• Serve the paella straight from the pan, garnished with lemon wedges.

• 380 Calories;
• 9g Fat (21.9% calories from fat);
• 10g Protein;
• 66g Carbohydrate;
• 7g Dietary Fiber;
• 1mg Cholesterol;
• 864mg Sodium.

2 tbsp cooking oil

500 Gr. Tomatoes, rinsed and dried
2 Medium Onions, peeled and finely chopped (not grated)
1/4 Teaspoon PaprikaSalt and Black Pepper
1 Teacup Fresh Spearmint, finely chopped
2 Tablespoons Parsley, finely chopped
1 Tablespoon Olive Oil
150 Grams Flour, Self-rising
Sunflower Oil, for frying

• Put the rinsed and dried tomatoes whole into a large bowl.
• Squeeze and manipulate them with the hands, until they turn into a pulpy substance.
• This is the only way to do it as you need the skins to give some substance.
• Next, mix all the ingredients together, apart from the flour.
• Add enough flour gradually to make a thickish but moist paste.
• You will probably not need all the flour.
• The mixture can now wait until it is time to be cooked and eaten.
• Put about 2.5 cm oil in a large frying pan.
• When the oil is hot, but not smoking, drop in tablespoons of the mixture and fry, turning the rissoles over once, until lightly golden all over.
• Serve immediately.

1/4 Kg Chopped Onions
1/2 Kg Fresh Tomatoes
2 Cloves Garlic
1 Kilogram Round Eggplants (Aubergine)
Salt to taste
Pinch Pepper
Olive Oil

1. Sautee the onions in a frying pan.Set aside.


2. Clean, chop and mash the fresh tomatoes (use 2 cans of preserved chopped tomatoes if have). Mash the garlic cloves in a mortar. Mix the tomatoe mash with the garlic and onion


3. Wash the eggplants. Slice them horizontally in slices of 1 1/2 cm width. Put the butter on a pan and place the eggplants slices. Simmer the tomatoe mash with the onions for a while. Then, pour the tomatoe mixture into the eggplant slices. Preheat the oven in 200 degrees C and bake for 45 minutes.

• 80 Calories;


• 1g Fat (6.5% calories from fat);


• 3g Protein;


• 18g Carbohydrate;


• 6g Dietary Fiber;


• 0mg Cholesterol;


• 15mg Sodium.

1 tbsp grated lemon peel

1. Combine the grated lemon peel, water, lemon juice, thyme, garlic salt and pepper. Spoon this mixture over the chicken, coating it well. 
   
2. Refrigerated 4 to 4 hours, turning chicken in the marinade several times.
   
3. Arrange the chicken in a single layer in a shallow baking dish. Save the marinade. Bake the chicken, uncovered, in a preheated 425 degree F oven for 25 minutes. 
   
4. Pour off the fat that accumulates in the pan. Lower the heat to 350 degree F. 
   
5. Brush the chicken with the reserved marinade and bake for an additional 25 to 35 minutes until tender and brown.
6. Garnish with lemon slices and parsley.
   

Ingredients:⇣⤵️

2 tablespoons olive or vegetable oil

8 ounces uncooked medium shrimp(Iodine Rich Foods) (thawed if frozen), peeled and deveined

1 can (14 1/2 ounces) whole tomatoes, undrained

1/4 cup whole milk

1/4 cup butter or margarine

1 small onion, chopped (1/4 cup)

2 cups uncooked  rice

1 cup dry white wine, water or chicken broth

1/4 teaspoon salt

1/4 teaspoon ground cayenne pepper (red pepper), if desired

4 cups chicken broth

2 tablespoons chopped fresh arugula or spinach