This vibrant salad combines fresh mushrooms, crisp celery, green pepper, and chopped onion for a refreshing, nutrient-rich dish. The vegetables are tossed in a zesty blend of olive oil, wine vinegar, ground black pepper, and lemon juice, enhancing their natural flavors while providing heart-healthy fats and antioxidants. Low in calories yet high in fiber, vitamins, and minerals, this salad supports digestion, boosts immunity, and promotes overall wellness—making it a perfect addition to a balanced diet.

Ingredients⇣⤵️

• 1 lb. mushrooms, sliced, fresh or in can
• 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 (or depend on your choice)
• 1/8 tsp. ground black pepper
• 2 tbsp. lemon juice

Preparation⇣⤵️

1. Cook the mushroom in microwave for 3 minutes or saute in frying pan.
2. Place the mushrooms, celery, green pepper, and onion in a salad bowl. 
3. Mix the remaining ingredients in another bowl. 
4. Then pour this mixture over the vegetables and toss gently.

Makes 6 servings

Ingredients & Estimated Calories:⤵️

• 1 lb. fresh mushrooms (about 454g): ~103 calories
• 1 cup celery (about 101g): ~14 calories
• 1 cup green pepper (about 149g): ~30 calories
• 2 tbsp chopped onion (about 20g): ~8 calories
• 1 tbsp olive oil: 119 calories
• 1 tbsp wine vinegar: 3 calories
• 2 tsp salt: 0 calories
• 1/8 tsp ground black pepper: ~1 calorie
• 2 tbsp lemon juice: ~8 calories

Total Estimated Calories (Whole Recipe): ~286 calories

This recipe yields a generous amount (about 4–5 cups total), so per 1-cup serving, the calorie count is approximately:

~57–72 calories per cup, depending on portion size.

𝓗𝓮𝓵𝓵𝓸( ◠‿◠ ) I'm 𝓟𝓻𝓲𝓷𝓬𝓮𝓼𝓼 𝓒𝓵𝓮𝓲𝓻 𝓙𝓪𝔃𝓲𝓮𝓵  again❣️ 

This Recipe is not my idea..

🫰( ^-^)⊃⌒︎︎✌️

Of course all of this bunch of Recipes are ideas catered by 𝕷𝖊𝖔𝕹𝖔𝖗𝖆𝕲𝖊𝖗𝖆❣️and the design of this site is created by 𝕷𝖊𝖔𝕹𝖔𝖗𝖆𝕲𝖚𝖊𝖗𝖗𝖆 a.k.a. 𝕷𝖊𝖔𝕹𝖔𝖗𝖆𝕲𝖊𝖗𝖆. She is very talented... a lot of ideas and suggestions that always pop-in in her heads. I'll just admin to manage this Site for analytic. Honestly speaking I dont know how to design and I don't know how to cook, to eat or mukbang is my stress reliever and past time...hehehehe... just jokin' 😅

🫰( ◠‿◠ )✌️❣️ Comparative to 𝕷𝖊𝖔𝕹𝖔𝖗𝖆𝕲𝖊𝖗𝖆 she is studied for this and she is studied also to kind of this cooking as well, because she has obligation to serve his Japanese husband. Anyways...☺️ here's a new recipe again for healthy food for continue healthier life.

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.

Healthy Diet Waffles Recipe

These light and fluffy diet waffles are the perfect low-calorie breakfast or snack option for those watching their calorie intake while still wanting to enjoy a delicious treat. Made with simple, wholesome ingredients, these waffles are rich in protein and low in fat. You can make them using soy-enriched pancake mix or a healthy almond powder substitute. Here’s a full breakdown of the recipe, including the calorie content of each ingredient.

Ingredients (Serves 1–2)

Egg whites (2 large)

• Calories: ~34 kcal
• Egg whites are a fantastic low-calorie source of high-quality protein and are cholesterol-free, making them ideal for a light and healthy meal.

Vanilla flavoring (1 tsp)

• Calories: ~12 kcal
• Adds a hint of sweetness and depth of flavor without significantly increasing calorie content.

Soy-enriched pancake mix (½ cup) or

Almond powder (½ cup) + Baking powder (¼ tsp

• Almond powder + Baking powder option:

• Almond powder (½ cup): ~320 kcal
• Baking powder (¼ tsp): ~0.5 kcal

• Almond powder (ground almonds) provides healthy fats, fiber, and vitamin E, although it is higher in calories compared to soy mix. Choose this if you prefer a grain-free, low-carb option. 

Soy pancake mix option:

• Calories: ~180 kcal
• Soy-based pancake mixes are usually fortified with protein and essential nutrients, adding substance and satiety to your waffle without excess fat.

Skim milk (½ cup)

• Calories: ~40 kcal

• A low-fat dairy option that helps to create a smooth batter while adding calcium and protein.

Total Estimated Calories:

• Using soy-enriched pancake mix:
  ~266 kcal per batch
• Using almond powder substitute:
  ~406.5 kcal per batch

(Note: Calories may vary slightly depending on brands used.)

Instructions:

1. In a medium bowl, whisk the egg whites until they are slightly frothy.
2. Stir in the vanilla flavoring and skim milk.
3. Add the soy pancake mix, or if substituting, combine almond powder and baking powder, and stir until the batter is smooth and lump-free.
4. Preheat your waffle iron and lightly coat it with non-stick spray or a dab of oil (optional, but may add calories).
5. Pour the batter into the waffle iron and cook according to your machine’s instructions, usually about 3–5 minutes or until golden brown.
6. Serve warm with fresh fruit, sugar-free syrup, or a light dusting of cinnamon for added flavor without extra calories.

Nutritional Notes:

• Low in fat and high in protein with the soy mix option.
• The almond powder version is higher in calories but packed with healthy fats and vitamins.
• This recipe is gluten-free if using almond powder and a gluten-free baking powder.
• Can be made dairy-free by substituting skim milk with unsweetened almond or soy milk (adjust calories accordingly).

Enjoy these guilt-free waffles as part of your balanced diet — they’re filling, satisfying, and versatile!

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.

Even celery that has been chopped and stored for just a few hours will lose nutrients. Steamed celery will retain flavor and almost all of its nutrients. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits. Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase. Celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices. Celery can also be steamed or baked.

⇢,👍🏻and my hubby likes it🥗❤️, but for me sometimes I will not add celery for this Recipe and I will substitute this into any fruits such as apple, grapes, ripe mango or any kind of fruits you like❤️ or either edamame beans or firm tofu & any kind of nuts such as almond, walnuts, pecans, macadamia nuts, hazelnut or any kind nuts that you like and a little bit of peanut because peanuts is oily. Sometimes those edamame beans, tofu, nuts and fruits are not available in my pantry and refrigerator, I’ll just add a little bit of corn flakes or granola, because the crunchy texture and sweetness of granola is so yummy as well🥗❤️. Then if you don’t like, or don’t have availability of those foods that I mentioned, so you can try to add a boiled shredded chicken breast without skin. Because boiled chicken breast meat is protein and fat-free as well.

 

CHEESY DIET SALAD⤵️

Ingredients:⇣⤵️

• 1/2 cups 99% fat-free cottage cheese or vegan cheese 
• 5 tbsp. diet mayonnaise or vegan mayonnaise 
• 1/2 tsp. salt
• 1 cup shredded carrot
• 2 cups thinly sliced celery(optional)
• 1 cup diced cucumber, unpeeled
• 1/2 cup chopped green or red pepper
• 1/4 cup sliced radishes
• 1/4 cup chopped onion

Preparation:⇣⤵️

• Combine the ingredients and chill before serving.

Makes 8 servings

Nutritional Facts⇣⤵️

Calories per serving⇢60.3

Carbohydrate per serving⇢5.8

Fat per serving⇢1.6

Protein Total for 8servings⇢48.7

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)

Ingredients:⇣⤵️

• 4 lb. lean pork shoulder, trimmed of all fat and ground twice in food processor
• 1 tbsp. onion salt
• 1 finely chopped garlic clove
• 1 tbsp. sage 
• 1 tsp. ground cloves (it’s a  aromatic flower buds spice, optional)
• 2 tsp. pepper
• 1 tbsp. minced parsley
• 1/4 tsp. ground allspice
• 1 tsp. mace or nutmeg

Preparation⇣⤵️

1. Combine the ground pork with the other ingredients and mix well. 
2. Shape the meat into 3-oz. patties or shape it like a sausage and wrap it with cling wrap, (or you can put it on ice candy plastic). 
3. The patties may be broiled 3 to inches from heat source or pan-fried in a nonstick skillet. 
4. Cook until they are no longer pink inside.

Note: The raw patties may be frozen for later cooking.

Makes 20 serving

Nutrition Facts per Serving:⇣⤵️

233.3⇢ Calories

0.0⇢ Carbohydrate (gm)

26.7⇢ Protein (gm)

13.3⇢ Total Fat (gm)

Ingredients:⇣⤵️

200g Pumpkin

20g Salted butter

1 tbsp Japanese Sweet sake(mirin)

1/3 tsp sugar

1/4 tsp salt

a pinch of black sesame

Preparation:⇣⤵️

1. Remove the core seeds from the pumpkin and chop it into julliene.

2. Put butter in a frying pan and let it melt, add pumpkin and fry on low heat for about 3 minutes.

3. Add mirin, sugar and salt and saute until it cooked.  

4. Serve in a bowl and sprinkle with black sesame seeds on top.

2 Servings

190kcal

Cucumber Salad

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

2 cups California ripe olive, halves

3 cups plum tomatoes -- seeded and diced
1 cup cucumber -- seeded and diced

1 tablespoon curry powder
1/2 cup Italian dressing ❥⇉click or tap this link for the Italian Dressing Recipe⤵️ ❥⇢http://palutorecipecollection.blogspot.com/2021/09/italian-dressing-recipe.html 

1. Combine ripe olive halves with next three ingredients in large bowl. Reserve.
2. Combine Italian dressing and curry powder. Whip well.
3. Add dressing to olive mixture. Stir gently. Cover.
4. Refrigerate at least 1 hour.

- - - - - - - - - - - - - - - - - - -
Nutrition Per Serving:

• 171 Calories;
• 15g Fat (72.7% calories from fat);
• 2g Protein;
• 11g Carbohydrate;
• 3g Dietary Fiber;
• 0mg Cholesterol;
• 557mg Sodium.

8 ounces uncooked angel hair pasta

2 tablespoons olive or vegetable oil

2 cloves garlic, finely chopped

3/4 cup chopped fresh basil leaves

1/2-3/4 large avocado, peeled and cut into small cubes

4 medium tomatoes, cut into small cubes

1/2 teaspoon salt

1/4 teaspoon black pepper

1. Cook and drain pasta as directed on package.

2. While pasta is cooking, heat oil in 3-quart saucepan over medium heat; add garlic. Cook 1 to 2 minutes, stirring occasionally, until garlic is tender but not brown; remove from heat.

3. Stir basil, avocado and tomatoes into garlic in saucepan. Toss vegetable mixture and pasta. Sprinkle with salt and pepper.

Coconut oil can be substituted for soy, corn, olive or safflower oil. Coconut oil is a source of medium-chain fatty acids, which for some, may be more easily digested.

_______________

I'll post this recipe to share it to all of you. Because My friend asked me to cook not only for diabetic person only but for the cancer patient as well.

______________

Makes 6 servings

6 servings (1 1/3 cups each)

Prep: 15 min

Cook: 5 min

NUTRITION FACTS:

High in vitamin A and folic acid; good source of fiber

1 Serving:

• Calories 220 (Calories from Fat 90);
• Fat 10g (Saturated 1g);
• Cholesterol 30mg;
• Sodium 210mg;
• Potassium 370mg;
• Carbohydrate 30g (Dietary Fiber 3g);
• Protein 6g

% DAILY VALUE:

• Vitamin A 22%;
• Vitamin C 14%;
• Calcium 2%;
• Iron 12%;
• Folic Acid 22%;
• Magnesium 10%