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.

Vegan Tantanmen: A Plant-Based Twist on a Bold Japanese Classic

Tantanmen, the Japanese adaptation of the Chinese Sichuan Dandan noodles, is traditionally a spicy, creamy, and umami-rich ramen dish that harmoniously blends the nuttiness of sesame, the warmth of chili oil, and the savory depth of ground meat in a silky broth. In this vegan version, all the comforting richness and complexity of flavor are preserved—without any animal products—making it a satisfying bowl for vegans and ramen lovers alike.

At the heart of this dish is a luscious, creamy broth created by combining toasted sesame paste (or tahini), soy milk, and rayu (Japanese red chili oil) or vegan chili oil. This creates a velvety base that balances nuttiness with just the right kick of heat. The sesame adds depth and body, while soy milk brings a mellow smoothness that coats each noodle strand beautifully. A hint of rice vinegar or black vinegar brightens the broth, and a splash of soy sauce or miso injects it with umami and saltiness.

Replacing the traditional ground pork, this vegan tantanmen features a flavorful plant-based topping—often a mix of crumbled tofu or tempeh, or vegan minced meat, sautéed with aromatics like garlic, ginger, bean sprout, corn, and a dash of miso or a dash of doubanjiang (fermented chili bean paste). These crumbles are caramelized until golden, giving them a rich, meaty texture that contrasts beautifully with the creamy soup.

The noodles, ideally alkaline ramen noodles or whole wheat soba, are cooked to chewy perfection and served submerged in the aromatic broth. 

Toppings vary and can include:

• Blanched bok choy or baby spinach for freshness and crunch
• Thinly sliced scallions or pickled mustard greens for brightness
• Shredded carrots, bean sprouts, or corn for sweetness and color
• A soft vegan ramen egg or marinated tofu slice for extra protein (optional)
• And of course, a final drizzle of spicy chili oil and a sprinkle of crushed peanuts or white sesame seeds for texture and a finishing touch

What results is a bowl that’s visually stunning and layered with flavor: spicy, nutty, creamy, and just a touch sweet. It’s a true comfort food that feels indulgent, yet nourishes the body with whole, plant-based ingredients. Whether you’re a ramen purist looking for a lighter alternative or a vegan in search of bold flavors, Vegan Tantanmen delivers a deeply satisfying experience—one spoonful at a time.

INGREDIENTS:

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:scallion, 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

Detailed calorie breakdown for each ingredient in your Vegan Tantanmen recipe. Values are based on typical averages and may vary slightly depending on brand and preparation.

Broth & Seasoning Base

• 2 tbsp soy sauce – ~20 kcal
• ½ tbsp rice vinegar – ~2 kcal
• 1 tbsp sesame oil – ~120 kcal
• 1 tsp rayu (Japanese chili oil) – ~40 kcal
• 1 cup soy milk (250ml, unsweetened) – ~80 kcal
• 1.5 cups vegetable broth (300ml) – ~30 kcal

Subtotal (Broth Base): ~292 kcal

Soy Meat / Tofu & Seasonings

• 100 g soy meat (rehydrated) – ~150 kcal
  (If using firm tofu instead: ~120 kcal for 100 g)
• 1 tsp garlic, minced – ~4 kcal
• 1 tsp ginger, minced – ~2 kcal
• ½ tbsp soy sauce – ~5 kcal
• 1 tsp sake (optional) – ~5 kcal
• ½ tbsp miso paste – ~17 kcal
• 1 tsp red chili oil – ~40 kcal

Subtotal (Topping Base with Soy Meat): ~223 kcal

(With tofu: ~193 kcal)

Noodles & Toppings

• 2 portions of ramen noodles (instant or fresh, ~150 g total) – ~400–450 kcal
  (Depends on type; using fresh wheat noodles or instant-style ones)
• ½ head of small cabbage (shredded, ~150 g) – ~35 kcal
• 1 cup bean sprouts (~100 g) – ~30 kcal
• ½ cup corn (cooked) – ~66 kcal

Subtotal (Noodles & Veggies): ~531–581 kcal

Total Estimated Calories

Version	Total Calories
With soy meat	~1,046kcal
With tofu	~1,016kcal

These values represent the total for the full recipe, typically serving 2 portions.

So, per serving:

• With soy meat: ~523 kcal
• With tofu: ~508 kcal

TWO VARIATION

Below are two variations of the Vegan Tantanmen recipe: one lighter version (lower in calories) and one higher-protein version—with tweaks in ingredients while preserving the dish’s core flavor and texture.

1. Lighter Version (Low-Calorie Vegan Tantanmen)

Target: Reduce total calories while keeping flavor and volume.

Key Modifications:

• Use low-sodium soy sauce and reduce total amount slightly.
• Replace sesame oil (120 kcal) with 1 tsp instead of 1 tbsp.
• Reduce rayu/chili oil to ½ tsp.
• Use zucchini noodles (zoodles) or shirataki noodles instead of ramen.
• Increase low-cal veggies (bean sprouts, cabbage) for volume.

New Ingredient Adjustments:

• 1 tsp sesame oil – ~40 kcal
• ½ tsp rayu – ~20 kcal
• 1 cup unsweetened soy milk – ~80 kcal
• Shirataki noodles (2 servings) – ~20 kcal
• Tofu (100g) – ~120 kcal
• Rest of seasonings/veggies – similar

Total Calories (Full recipe): ~650–700 kcal

Per serving (2 servings): ~325–350 kcal

2. High-Protein Version (Protein-Rich Vegan Tantanmen)

Target: Increase protein for muscle recovery or satiety.

Key Modifications:

• Use extra-firm tofu (or tempeh) or TVP (textured vegetable protein), 150g
• Use edamame as an additional topping
• Add 2 tbsp nutritional yeast to the broth (umami + protein)
• Keep ramen noodles or substitute with high-protein edamame noodles

New Ingredient Additions:

• 150 g soy meat or tofu – ~180 kcal, ~22g protein
• 1/2 cup edamame (cooked) – ~100 kcal, ~9g protein
• 2 tbsp nutritional yeast – ~60 kcal, ~8g protein
• High-protein ramen noodles (edamame or lentil-based) – ~350 kcal, ~25g protein

Total Calories (Full recipe): ~1,150–1,200 kcal

Per serving (2 servings): ~575–600 kcal

Protein per serving: ~30–35g