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

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.

Makes 4 servings

Serving size: 1/2 cup

1/4 cup plain dried bread crumbs
2 tablespoons Parmesan cheese
4 tablespoons low-calorie Italian salad dressing
9 ounces canned and drained (packed in water) or frozen and thawed artichoke hearts
2 medium tomatoes, quartered


1. In a small bowl, combine bread crumbs, cheese, and 3 Tbsp salad dressing. Mix well and set aside.
2. In another bowl, combine artichoke hearts with remaining 1 Tbsp salad dressing, tossing thoroughly. Arrange artichoke hearts and tomato wedges in a 1-quart casserole dish.
3. Sprinkle bread crumb mixture over vegetables, and bake at 350 degrees for 35 to 40 minutes or until topping is light brown.



EXCHANGES:
Starch 1/2
Vegetable 1
Fat 1/2

NUTRITION FACTS:
Calories 83(Calories from Fat 18)
Total Fat 2 grams
Saturated Fat 1 gram
Cholesterol 2 milligrams
Sodium 352 milligrams
Total Carbohydrate 14 grams
Dietary Fiber 12 grams
Sugars 8 grams
Protein 4 grams

Makes 4 servings
Serving Size: 2 potatoes


1 pound (about 10) small new potatoes, scrubbed, patted dry, not peeled
6 large cloves garlic, peeled and smashed
2 tablespoons olive oil
1/2 teaspoon salt (optional)
ground pepper


1. Place all ingredients in microwave casserole. Stir to coat potatoes.
2. Cover. Microwave on HIGH for 10-15 minutes. Stir once or twice to rearrange potatoes. Check for doneness each time. Arrange least cooked potatoes around edge of the dish.
3. Serve hot.



EXCHANGES:
Starch/Bread 2
Fat 1


NUTRITION FACTS:
Calories 211
Carbohydrate 33 grams
Protein 4 grams
Fat 7 grams
Saturated fat 1 gram
Cholesterol 0 milligrams
Fiber 4 grams
Sodium 303 milligrams(Without added salt 15 milligrams)

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.

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

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.

1/4 cup honey
1/4 cup prepared stir fry sauce
1/4 teaspoon crushed red pepper flakes (1/4 to 1/2 teaspoon)
4 teaspoons peanut oil   or
4 teaspoons vegetable oil
2 cups small broccoli florets
2 cups small mushrooms
1 small onion, cut into wedges and separated into 1-inch strips
1 medium carrot, cut diagonally into 1/3 inch slices

3 cups sifted all-purpose flour

5 cups finely shredded green cabbage

1/4 tsp celery seeds