Tuesday, December 22, 2009

Tuna n' Egg Salad

Here's an old favorite that's quick and high in protein.

Total time to make: 5 minutes (20 minutes if you count boiling the egg)

Ingredients (makes 1 serving):
1 Large hard boiled Egg
1 Can Tuna in water (120g drained)
1 Cup Tomatoes diced
0.5 Cup Green Peppers diced
2 tsp Olive Oil
1 tsp Raspberry flavored red wine vinegar
Black Pepper to taste

How to:
1- Dice the hard boiled egg
2- Drain the can of tuna
3- Dice the vegetables
4- Mix it all together


Nutritional Information:
Calories 326
Fat 16g
Saturated Fat 3g
Monounsaturated Fat 9g
Cholesterol 212mg
Sodium 434mg
Potassium 622mg
Carbohydrate 11.1g
Dietery Fiber 3.5g
Sugars 7.1g
Protein 38.5g

Thursday, December 17, 2009

Grilled Eggplant Salad

I wanted to make something new and different with eggplant and I wanted it grilled and this is what I came up with.

Total time to make: 20-25 minutes

Ingredients (makes 1 serving):
1 Eggplant (yields 2 cups cubed)
1 Tomato
a few sprigs of parsley (yields about 0.25 cups chopped)
1 Garlic clove
1 tbsp Olive oil
1 tbsp Lemon juice
1 tbsp Balsamic vinegar

How to:
1- Pre-heat your grill to high, I use an indoor electric grill
2- Peel the eggplant and cut it into slices that are 1/2-3/4" thick, I got about 3 slices from the eggplant I had
3- Brush both sides of the eggplant slices with the olive oil and place them on the grill, cook for 5 minutes on each side
4- Take the eggplant off the grill and set it aside allowing to cool for 5 minutes while we prepare the rest of the salad
5- Dice the tomato and chop the parsley and put them in a serving bowl
6- Crush the garlic using a mortar and pestle and add the lemon juice and balsamic vinegar to the crushed garlic and mix it up
7- Cut the cooled grilled eggplant into cubes
8- Mix everything together, diced tomato, chopped parsley, cubed grilled eggplant and the garlic mix


Nutritional Information:
Calories 219
Fat 15g
Saturated Fat 2g
Monounsaturated Fat 9.85g
Sodium 29mg
Potassium 933mg
Carbohydrate 22g
Dietery Fiber 8.35g
Sugars 11.5g
Protein 4g


I'm going to try and come up with healthy recipes as often as I can, typically to do that I start with one main ingredient and then go through tons of recipes online, from there I will take the ideas I've collected and make them healthier by substituting some ingredients and sometimes taking out others.

when coming up with a recipe I have a few rules:
1- mostly natural ingredients, as in the less processed foods the better
2- low in sodium
3- contains healthy fats (olive oil or nuts for example)

Hope you find my recipes delicious and healthy for you!