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.

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.

 This salad is very easy to prepare and I love cheese too. If I'm on crave of cheese I will prepare this Recipe for my diet. I'm not big fan of celery but I know that celery is very healthy, Celery is rich in fiber and nutrients and helps lower cholesterol, treats constipation, reduces stress hormone levels, fights inflammation and provides many other benefits. Celery provides many health benefits and nutrients that promote overall health in numerous ways. Celery is a negative-calorie food. Keeps your kidney and urinary bladder healthy: Celery is antiseptic in nature and can eliminate bladder disorders, kidney problems, and urinary tract infections in women. Helps in keeping cancer at bay: Celery contains phthalides, flavonoids, and polyacetylenes, which are considered cancer-fighting components. Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It's also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body. Celery supports digestion. While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach. Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions. And then there’s the high water content of celery — almost 95 percent — plus generous amounts of soluble and insoluble fiber. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fiber. Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar. Celery has an alkalizing effect. With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions. Tips👍🏻 You should buy Celery that leaves should be crisp and fresh, ranging in color from pale to bright green. Avoid celery with yellow or brown patches. Chop celery just before cooking or serving to maintain nutrients.

Ingredients⇣⤵️

• 1 lb. fresh mushrooms, sliced
• 1 cup diced celery
• 1 cup diced green pepper
• 2 tbsp. finely chopped onion
• 1 tbsp. olive oil
• 1 tbsp. wine vinegar
• 2 tsp. salt
• 1/8 tsp. ground black pepper
• 2 tbsp. lemon juice

Preparation⇣⤵️

1. Place the sliced mushrooms, celery, green pepper, and onion in a salad bowl. 
2. Mix the remaining ingredients in another bowl. 
3. Then pour this mixture over the vegetables and toss gently.

Makes 6 servings

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)

Ingredients:

• 4 cups shredded cabbage
• 1/2 small onion, minced
• 4 tbsp. diet mayonnaise
• 4 tbsp. plain low-fat yogurt

Combine all ingredients and chill before serving.

Makes 4 serving

Nutritional Value⤵️⇣

Total Calories ⇢211.3

Carbohydrate⇢32.3 (gm)

Protein⇢7.0 (gm)

Cucumber Salad

EASY COLESLAW

4 servings:

4 cups shredded cabbage
1/2 small onion, minced
4 tbsp diet mayonnaise
4 tbsp plain low-fat yogurt

Combine all ingredients and chill before serving.

Nutritional per serving:

• 33 Calories;
• trace Fat (11.5% calories from fat);
• 2g Protein;
• 6g Carbohydrate;
• 2g Dietary Fiber;
• 1mg Cholesterol;
• 27mg Sodium.

• 186 Calories;
• 13g Fat (57.5% calories from fat);
• 2g Protein;
• 19g Carbohydrate;
• 3g Dietary Fiber;
• 0mg Cholesterol;
• 206mg Sodium.

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.

CREAMED BEEF & VEGETABLES
(2 servings) (256 kcal)

1/4 teaspoon oil
1 boneless skinless chicken breast halves (about 1 1/4 lb)
Can (10 3/4 oz) condensed cream of chicken soup
1/4 soup can (1 1/3 cups) water or skim milk
1/2 cup Minute Original rice, uncooked
1/2 cup fresh or frozen broccoli florets, thawed

1. Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook 5 minutes on each side or until lightly browned. Remove from skillet.
2. Add soup and water to skillet. Bring to boil.
3. Stir in rice and broccoli. Top with chicken; cover. Cook on low heat 5 minutes. Stir. Garnish with bell pepper strips.

COOKING TIME: 15 minutes

NUTRITION FACTS:
Calories 463 (112 calories from fat)
Fat 12 g
Saturated Fat 3 g
Cholesterol 92 mg
Sodium 636 mg*
Carbohydrate 47 g
Dietary Fiber 1 g
Sugars 1 g
Protein 37 g

*400 mg of sodium