Living a healthy life is supposed to be fun and filled with good food!

Tag: protein

Basic Vegetable Frittata Muffins

Basic Vegetable Frittata Muffins

Try these protein-packed frittata muffins for your next brunch or meal prep for a busy week ahead in only 30 minutes!   Skipping breakfast due to a hectic work schedule? Or planning a summer brunch with friends? These vegetable frittata muffins are quick and guaranteed tasty!  […]

Creamy Peanut Butter Strawberry Chia Pudding

Creamy Peanut Butter Strawberry Chia Pudding

A new summer treat filled with healthy fats and protein! Try my new Strawberry Chia Pudding with a chocolate peanut butter topping!   I received free samples of the NuGo nutrition bars mentioned in this post. I was compensated for this blog post.   You could say […]

Tofu and Shrimp Skewers with Hummus Marinade

Tofu and Shrimp Skewers with Hummus Marinade

This all-time favorite dip is getting a makeover for grilling season! Try this new recipe for my Grilled Tofu and Shrimp Skewers with Hummus Marinade!

 

I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the con- test. I was not compensated for my time.

Share the goodness!

When it comes to hummus, many of us think of it as the delicious and creamy dip that it is. Served with pita bread, vegetables, and even pretzels, hummus has always been a snack favorite! And just in time for National Hummus Day this May 13th, why not try it as a marinade?

This all natural hummus by Sabra makes a great alternative to your favorite marinade. Instead of coating your favorite protein food in oil, replacing it with hummus will actually provide more plant based protein and fiber, thanks to chickpeas as the main ingredient. In fact, hummus packs in almost 10g protein per 1/2 cup serving in addition to 8 grams of fiber! Even better? Hummus is naturally lower in fat (compared to most cream dips) and provides heart healthy plant-based fats.

 

 

hummus marinade
Delicious Sabra hummus is about to become a marinade!

 

hummus marinade
You can never go wrong with the Classic hummus flavor!

 

For the hummus marinade…

In this recipe, I marinated the tofu cubes and shrimp in the hummus blend overnight. The Sabra hummus comes in many flavors, ranging from Roasted Red Pepper to a delicious Basil Pesto, however I ended up using the more subtle Classic and Roasted Garlic versions. Hummus is very thick for a marinade and if you prefer a thinner consistency, I would recommend mixing some of the hummus with plain yogurt or additional olive oil.  There are so many excellent choices for fresh herbs to mix in the hummus marinade, and the same goes for spices. Next time, I will have to try adding sumac or harissa in the marinade for a little more bite! The protein choices in this recipe are versatile too; if you are more of a chicken or steak fan then go for it!

Besides the ingredients, different cooking methods using the hummus marinade are also doable. Coating your favorite meat or tofu prior to baking or sauteing can also work here. The options are endless, and so are the reasons to include this plant based protein in your next meal!

 

hummus marinade
Tofu and shrimp coated in a hummus marinade

 

 

 

Hummus Marinated Tofu and Shrimp Skewers

Prep Time: 30 minutes

Total Time: 60 minutes

Hummus Marinated Tofu and Shrimp Skewers

Thanks to living in an apartment with no backyard, I used a grill pan for grilling these skewers. If you prefer a gas grill, make sure to heat the grill to medium heat for at least 15 minutes before cooking to allow the grill to heat up properly.

Ingredients

  • Hummus Marinade:
  • 1/2 cup Sabra Classic Hummus (or other flavors)
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 2 cloves garlic, minced
  • 1 tablespoon fresh parsley, finely chopped*
  • 1 tablespoon fresh chives, finely chopped
  • 1 tablespoon fresh cilantro, finely chopped
  • 1 14 ounce package extra firm tofu, cubed
  • 10-12 medium or large shrimp, previously frozen and thawed (can be raw or cooked)
  • Optional: Stir in 1-2 tablespoons of plain yogurt for a thinner consistency
  • Optional: Sliced peppers and mushrooms, or other vegetables of your choice for grilling.

Instructions

  1. In a medium bowl, mix together the hummus, garlic, olive oil, lemon juice, and fresh herbs until well combined. Set aside the hummus marinade.
  2. Coat the tofu evenly with the marinade and store in an airtight container. Place the marinated tofu in the refrigerator for at least 30 minutes (or up to several hours).
  3. Coat the shrimp with the remaining marinade and store in an airtight container. Place the dish in the refrigerator just like the tofu and keep chilled for at least 30 minutes to several hours.
  4. Once the tofu and shrimp are both ready for grilling, using the sharp end of the skewer, thread the skewer through the tofu and shrimp (and vegetables if using in this recipe).
  5. Using a grill pan, spray a non-stick cooking spray evenly on the pan prior to use. Heat on medium-high and grill the tofu and shrimp until browning, about 5-10 minutes while flipping over frequently for even grilling. If cooking with raw shrimp, make sure the shrimp is completely opaque and pink.

Notes

* The garlic and fresh herbs were finely chopped in a food processor prior to preparation. If preferred, finely chop the herbs and garlic by hand.

I kept the shrimp and tofu separate for the marinade to prevent food contamination and for vegetarians in my household.

Schema/Recipe SEO Data Markup by Yummly Rich Recipes
http://onehungrybunny.com/tofu-and-shrimp-skewers-with-hummus-marinade/

recipe-redux-linky-logo

Roasted Fennel and Citrus Barley Salad

Roasted Fennel and Citrus Barley Salad

This light, yet hearty roasted fennel and barley salad paired with a citrus dressing will keep you feeling satisfied this spring season!

Dukkah: The Ultimate Spice Mix

Dukkah: The Ultimate Spice Mix

Does your kitchen need spring cleaning? Try this simple and versatile recipe for Dukkah!   Move over fairy dust! Dukkah, a delicious Egyptian blend of nuts and spices is pure magic! This versatile topping combines a sweet, savory, and nutty taste all in one. Use it as a crust on […]

3-Step Mediterranean Style Buddha Bowl

3-Step Mediterranean Style Buddha Bowl

Want to get more balance in your diet? This simple 3-step Mediterranean buddha bowl is bursting with colorful vegetables, healthy proteins and fats, and filling whole grains!

The name is catchy, but really what is a buddha bowl? This dish got its name because it is overstuffed with healthy foods, which resembles a “round belly” look. Buddha bowls, also known as Hippie bowls, are simply bowls balanced with healthy grains, protein, fat, and vegetables. These bowls are basically a “melting pot” for your favorite nutritious foods!

In just three steps…

Make your own version at home in three easy steps. Talk about easy!

  1. Choose your whole grain or starch

The options are endless!  For example, you could choose brown rice, quinoa, or sweet potatoes, just to name a few.  For this recipe, I chose quinoa (pronounced either as keen-wah or kee-no-ah) for its high fiber and protein content. Don’t let the silly name throw you off, it is easy to make and extremely versatile. Did I forget to say it is also delicious?

      2. Add in a lean protein and favorite vegetables of choice

Again, the varieties here are never ending.  Ideally, you should choose a protein with less saturated fats, such as legumes, lean cut meat, or seafood. For this mediterranean Buddha Bowl, I chose chickpeas and accompanied it with roasted red peppers, fresh kale, roasted eggplant, and green olives. Choose your favorite vegetable and try roasting it for even more flavor!

 

buddha bowl
Marinated chickpeas for a lean protein choice

   

      3. Top it with a healthy fat

Topping these healthy bowls with a dressing really ties everything together nicely. For fun, try avocado, tahini, or yogurt toppings. I combined avocado and yogurt, which adds creaminess. If you prefer no dressing, top the bowl with nuts or seeds for a source of healthy fats.

Adding heart healthy olive oil into your dressing or marinade is also an excellent way to sneak in healthy fats. I used olive oil for a chickpea marinade and roasting the eggplant.  You should try to use a high quality olive oil. Some olive oils go through a chemical refining process with poor quality olives while others even dilute olive oil with other types of oils. To make sure you are not getting scammed look out for poor quality olive oils labeled “pure olive oil” or just “olive oil”, and those in clear or plastic bottles that are easily exposed to light.

 

A new favorite!

One excellent brand of olive oil I have newly discovered is I Love Aceite. This company based in Boulder (also in California and Texas) values good quality extra virgin olive oil and never uses chemical processing or deodarization! I met Oscar Sanchez, the CEO of I Love Aceite, while networking in the Boulder foodie scene. He was so pleasant and could not have been more passionate about his olive oil products.  His mission is to deliver the highest quality olive oil directly from Spain to the U.S. food market and our homes. Not only is the packaging beautiful, but the olive oil was so amazing I used it alone on top of my kale and mixed green salads! Even better, they can ship to your home with an option for a monthly subscription. You no longer have to worry about getting “false” olive oil at the stores any more!

 

buddha bowl
I Love Aceite Olive Oils

 

Disclaimer: I received free samples of the I Love Aceite olive oils mentioned in this post. I was not compensated for this blog post.

3-Step Mediterranean Style Buddha Bowl

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 4

3-Step Mediterranean Style Buddha Bowl

These ingredients can be made ahead of time and used for other meals during the week. Use the extra chickpeas on a salad and extra quinoa in a soup, salad, or stir fry. The toppings are extremely versatile! If you prefer other vegetables than eggplant, feel free to roast them for extra flavor. Additional toppings used in this bowl were raw kale, roasted red peppers, and green olives.

Ingredients

  • 1 cup uncooked quinoa
  • 2 cups water
  • 4 tablespoons extra virgin olive oil (split between the eggplant and chickpeas)
  • 1 large eggplant, skin removed and cubed
  • 1 15 ounce can low sodium chickpeas
  • 1 small shallot, finely chopped
  • 1 tablespoon lemon juice (or juice of half lemon)
  • 1 teaspoon crushed garlic (about 1-2 garlic cloves)
  • 1/4 to 1/2 cup low fat Feta, crumbled
  • Optional Toppings: sliced kale or spinach, roasted red peppers, olives, feta cheese
  • Avocado Dressing:
  • 1 medium, ripe avocado, pit removed
  • 1/4 c plain yogurt
  • 1-2 T lemon juice (or juice of remaining lemon half)
  • 1 teaspoon crushed garlic
  • optional add ins: basil, additional tablespoon of olive oil, red pepper flakes

Instructions

  1. Preheat oven to 400 degrees Farenheit. Prepare the eggplant for roasting by tossing with olive oil and seasonings (pepper, italian seasoning, garlic powder optional). If using a pinch of salt, top it after cooking to prevent further moisture loss of the eggplant.
  2. Roast the eggplant for 20-30 minutes or until browning occurs.
  3. While the eggplant cooks, prepare the quinoa and water in a medium pot to boiling, then simmer covered for 10-15 minutes or until tender.
  4. While the eggplant and quinoa cooks, marinate the chickpeas with the lemon juice (half of lemon), garlic, shallots, and 1-2 tablespoons of olive oil in a small bowl. Set aside.
  5. One the quinoa and eggplant are done. Place the quinoa in the bottom of a large bowl and fill the top with the eggplant, chickpeas, and desired additional toppings. Drizzle the avocado dressing on top.
  6. Avocado Dressing:
  7. Place all of the listed ingredients for the dressing in a food processor or high powered blender. Blend or pulse until all ingredients are mixed to a smooth consistency.
Schema/Recipe SEO Data Markup by Yummly Rich Recipes
http://onehungrybunny.com/3-step-mediterranean-style-buddha-bowl/

Crispy Baked Cara Cara Orange Tofu

Crispy Baked Cara Cara Orange Tofu

A new takeout alternative is here! Try this healthy and delicious Crispy Baked Cara Cara Orange Tofu for your next restaurant craving! Are you a fan of Chinese food takeout on the weekend?  Join the club! Making your own favorite recipe with healthy modifications saves you money […]

Three Potato Soup with Ricotta Topping

Three Potato Soup with Ricotta Topping

“By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.” A potato soup recipe that includes three kinds of potatoes topped with protein-packed ricotta to provide you […]

Protein-packed Winter Vegetable Frittata

Protein-packed Winter Vegetable Frittata

The holiday season can keep us busy with endless shopping and cooking in the kitchen. Try this  easy recipe for a healthy winter vegetable frittata with heart healthy salmon, Delicata squash, and kale! 

I don’t know about you, but I absolutely love having breakfast for dinner! Whether it be omelettes or Huevos Rancheros, these meals are not only convenient they are also packed with protein. Not to mention also very versatile. This vegetable frittata includes salmon, squash, and kale, but feel free to modify it as you like. If you are vegetarian, try substituting mushrooms, tofu, or beans for the salmon. Or if the whole “kale” trend is completely annoying to you, use spinach to get the same good sources of magnesium and B vitamins.

The truth about eggs…

Aren’t eggs bad for you? I get asked that by my clients/patients all of the time. Years ago egg yolks were the bad guys because they were accused of raising your cholesterol. Consumers were limited to 300mg cholesterol per day. In the new 2015-2020 Dietary Guidelines for Americans, cholesterol limitations are no longer limited or mentioned. When this came out, commercials were exploding with promotions for bacon on pretty much everything! Bacon-flavored donuts anyone?

With this new update in guidelines, moderation is still key. The “incredible edible egg” is no lie. Just one large egg is packed with 6g protein and includes lots of B-vitamins, like Biotin and B12. However, just because it is good for us does not mean we can overindulge. It is still recommended that we aim for saturated fat intakes to be 10% or less of our daily calories. This includes emphasis on vegetable oils in place of solid fats like butter.

Put an egg on it!

As we mentioned, eggs are an excellent (and affordable) source of protein and vitamins. There are many forms of eggs besides the common (and delicious) scramble. You can serve it hard boiled, fried, and poached too. Mix it in stir fries, soups, casseroles, or salads and you have a complete meal for Meatless Monday (or any day of the week!).

Eggs in the form of a frittata were always a mystery to me because of the “baking” method. Again, I tended to shy away with most baking recipes before my cooking adventures. However, on the contrary, this dish couldn’t be simpler!

Cooking this vegetable frittata requires two steps. First, you want to sauté your toppings (protein and vegetables) in an oven-safe pan. Second, simply pour your egg mixture over your toppings prior to placing in the oven. Most recipes call for a cast iron skillet. This pan allows you to cook your vegetables on the stove top and then magically cook further in the oven. I recently purchased a cast iron skillet for these versatile reasons; I am quite obsessed with it. The best part? They are affordable! I got my cast iron skillet for under $50 on Amazon (see below).

No cast iron skillet at home? No problem! You can cook your veggies in a saute pan then transfer to a baking dish, for example, a greased pie or brownie pan dish. Just as you would with a cast iron skillet, slowly pour the egg mixture on top and place in the oven.  Voila!

Vegetable frittata
Salmon and Vegetable sautéed in cast iron skillet
vegetable frittata
Egg Mixture over toppings (prior to baking)

It’s in the mix!

There is more to a frittata than just eggs and cheese. The perfect ratio of eggs, milk, and cheese make the frittata texture and taste. As mentioned in Bon Appetit, for every dozen eggs, you will need a half cup of milk (full fat preferred) and one cup of cheese. A frittata this large would be more practical for hosting a brunch for a large group, but for most of us just wanting 4-6 servings, I would cut this ratio down to six eggs, quarter cup of milk, and half cup of cheese.

In addition to six eggs, I also added 1-2 tablespoons of flax seed meal to add more texture. This is completely optional, and if you prefer flaxseed for grittier texture, but do not have it try wheat flour.

I hope you enjoy this protein-packed vegetable frittata for the busy holiday season! As we are surrounded by delicious holiday dishes, keep focusing on balanced and nutritious meals to get your healthy self through the wintry season!

 

Healthy Frittata with Salmon and Winter Vegetables

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

4

Healthy Frittata with Salmon and Winter Vegetables

If you want to cut down on the egg content, feel free to replace some of the eggs with flaxseed meal; one flax egg is 1 tablespoon flax mixed with 3 tablespoons water. If salmon is not your thing, substitute with mushrooms to make it vegetarian friendly.

Ingredients

  • 6 large eggs (if want less eggs use flax eggs for replacement)
  • 1/2 cup part skim shredded mozzarella or Parmesan cheese
  • 1/4 cup skim or low fat milk (can use dairy alternative)
  • 1 tablespoon olive oil
  • 1 small delicata squash, peeled, deseeded, and cubed
  • 8oz uncooked salmon fillet (I used two 4oz salmon fillets), cubed
  • 1-2 scallions, chopped
  • 2 cups raw kale, stems removed and chopped
  • 1-2 tablespoons (or a sprinkle) of fresh thyme leaves
  • Pepper and/or garlic powder to taste (optional)

Instructions

  1. Preheat oven to 350 degrees F.
  2. Prior to cooking, whisk the egg mixture including the eggs, cheese, milk and seasoning. Set aside.
  3. Heat olive oil in a cast iron (oven safe) skillet on medium heat. Saute squash and cook until tender, about 5 minutes.
  4. Add the salmon and cook until thoroughly done, about 5-7 minutes. Add the remaining vegetables and fresh thyme, cook until the kale is wilted about 3 minutes. Remove from heat.
  5. Pour in the egg mixture over the cooked salmon and vegetables in the skillet. Place in the oven (middle rack) and cook for 20-30 minutes until the middle is cooked through.
Recipe Management Powered by Zip Recipes Plugin
http://onehungrybunny.com/protein-packed-winter-vegetable-frittata/

Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian and recent transplant to Boulder, CO. After working as an inpatient dietitian for almost five years in Boston, she is expanding her expertise in the health and wellness industry. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on Facebook, Instagram, and Twitter.

Creamy Tomato Lentil Soup with Coconut Milk

Creamy Tomato Lentil Soup with Coconut Milk

Winter is coming and so is soup season! Try this Creamy Tomato Lentil soup recipe to keep you warm and satisfied! This recipe for a creamy tomato lentil soup uses low fat coconut milk and lentils to keep you feeling fulfilled with energy-boosting MCT fats, […]


logo
Food Advertising by