MissF
Figure/Athletic dame
- Lid sinds
- 28 okt 2006
- Berichten
- 1.437
- Waardering
- 54
- Lengte
- 1m62
- Massa
- 52kg
- Vetpercentage
- 10%
schoon eten recepten voor off-season of een ieder die gezond wil leven en sporten
MissF
Figure/Athletic dame
- Lid sinds
- 28 okt 2006
- Berichten
- 1.437
- Waardering
- 54
- Lengte
- 1m62
- Massa
- 52kg
- Vetpercentage
- 10%
eerste recept is een salade die je koud of warm kunt eten. Portie is voor gemiddeld persoon op onderhoud, wil je bulken 20-40gr koolh erbij, bij afvallen/cutten eraf per portie..
Volgende ingredienten samenvoegen is genoeg voor 3 porties:
#potje geroosterde paprika's klein snijden (400gr)
#zakje pistachnoten van 200gr zelf pellen of lekker makkelijk, wel iets duurder gepelde (doosje 90gr) bij de AH bakafdeling
#250gr gemengde quinoa rood en wit (Natuurwinkel) in bouillion koken en afgieten
#300-400gr gerookte tofu (verkrijgbaar bij Natuurwinkel), kan ook gewone tofu, maar is minder lekker. Deze in blokjes snijden en opbakken in pan met Pamspray of klein beetje olijfolie
#klein scheutje azijn en ayagesiroop (Natuurwinkel) voor de smaak
# maak het af met sambal (theelepel tot eetlepel voor de heeteijzers onder ons ;-) )
Uiteraard kan je de quinoa vervangen door wilde en witte rijst, maar smaakt echt stuk lekkerder met quinoa..
Eet smakelijk
Volgende ingredienten samenvoegen is genoeg voor 3 porties:
#potje geroosterde paprika's klein snijden (400gr)
#zakje pistachnoten van 200gr zelf pellen of lekker makkelijk, wel iets duurder gepelde (doosje 90gr) bij de AH bakafdeling
#250gr gemengde quinoa rood en wit (Natuurwinkel) in bouillion koken en afgieten
#300-400gr gerookte tofu (verkrijgbaar bij Natuurwinkel), kan ook gewone tofu, maar is minder lekker. Deze in blokjes snijden en opbakken in pan met Pamspray of klein beetje olijfolie
#klein scheutje azijn en ayagesiroop (Natuurwinkel) voor de smaak
# maak het af met sambal (theelepel tot eetlepel voor de heeteijzers onder ons ;-) )
Uiteraard kan je de quinoa vervangen door wilde en witte rijst, maar smaakt echt stuk lekkerder met quinoa..
Eet smakelijk
bikerbitchie
Dutch Bodybuilder
- Lid sinds
- 31 dec 2007
- Berichten
- 739
- Waardering
- 2
MissF
Figure/Athletic dame
- Lid sinds
- 28 okt 2006
- Berichten
- 1.437
- Waardering
- 54
- Lengte
- 1m62
- Massa
- 52kg
- Vetpercentage
- 10%
een lunch of diner gerecht één portie:
4-5eiwit en 1 eigeel met italiaanse kruiden kloppen tot omelet, deze in wat olijfolie goudbruin bakken.. Vervolgens 75-100gr gerookte zalmsnippers met 2 gesneden tomaten en 100gr komkommerblokjes en voor de liefhebber wat champignons in de omelet rollen als een wrap.. daarbij 100-150gr gekookte rijst serveren en smullen maar..
Lekker simpel, maar super lekker..
4-5eiwit en 1 eigeel met italiaanse kruiden kloppen tot omelet, deze in wat olijfolie goudbruin bakken.. Vervolgens 75-100gr gerookte zalmsnippers met 2 gesneden tomaten en 100gr komkommerblokjes en voor de liefhebber wat champignons in de omelet rollen als een wrap.. daarbij 100-150gr gekookte rijst serveren en smullen maar..
Lekker simpel, maar super lekker..
Linke Greetje
Ripped Bodybuilder
- Lid sinds
- 27 feb 2009
- Berichten
- 4.149
- Waardering
- 539
- Lengte
- 1m76
- Massa
- 74kg
MissF
Figure/Athletic dame
- Lid sinds
- 28 okt 2006
- Berichten
- 1.437
- Waardering
- 54
- Lengte
- 1m62
- Massa
- 52kg
- Vetpercentage
- 10%
Bananenbrood http://www.fitnessmagazine.com/blogs/fresh-fit/2009/05/20/gluten-free-banana-bread/
Gemakkelijke BBQ recepten, handig nu de zomer eraan komt :-D http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-easy-barbecue-recipes/
Gemakkelijke BBQ recepten, handig nu de zomer eraan komt :-D http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-easy-barbecue-recipes/
MissF
Figure/Athletic dame
- Lid sinds
- 28 okt 2006
- Berichten
- 1.437
- Waardering
- 54
- Lengte
- 1m62
- Massa
- 52kg
- Vetpercentage
- 10%
Enjoy the Flavors of Spring With This Quick and Easy Dish
A farmers' market favorite, sugar snap peas are coming into season in many parts of the country, and they're a naturally sweet treat. Now, peas of any kind are a bit starchy, so in general I want you to go easy with these babies. Pairing them with protein-rich chicken, as this dish does, is a smart way to enjoy them. Serve a salad or some steamed kale or broccoli on the side and you've got a healthy, fresh, and filling lunch or dinner.
Chicken With Sugar Snap Peas and Spring Herbs with rice or sweet potato
1 cup reduced-sodium chicken broth
1 teaspoon Dijon-style mustard
1/2 teaspoon salt
Freshly ground black pepper to taste
5 teaspoons all-purpose flour, divided
1 pound chicken breast cutlets, thinly sliced
1 tablespoon extra-virgin olive oil
8 ounces sugar snap peas, cut in half
1 1/2 cups frozen thawed artichokes, quartered
1/4 cup bean sprouts (optional)
3 tablespoons minced fresh herbs, such as tarragon or dill
2 teaspoons champagne vinegar or white-wine vinegar
1. Whisk broth, mustard, salt, pepper, and 2 teaspoons of flour in a small bowl until smooth. Cook the rice (50-80gr a portion) or sweet potato (150-250gr a portion)
2. Sprinkle both sides of the chicken with the remaining 3 teaspoons of flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm.
3. Increase heat to high; stir the broth mixture and add to the skillet along with snap peas, artichoke hearts, and bean sprouts. Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer, and cook until the snap peas are tender-crisp, about 3 minutes.
4. Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.
Makes 3 servings.
A farmers' market favorite, sugar snap peas are coming into season in many parts of the country, and they're a naturally sweet treat. Now, peas of any kind are a bit starchy, so in general I want you to go easy with these babies. Pairing them with protein-rich chicken, as this dish does, is a smart way to enjoy them. Serve a salad or some steamed kale or broccoli on the side and you've got a healthy, fresh, and filling lunch or dinner.
Chicken With Sugar Snap Peas and Spring Herbs with rice or sweet potato
1 cup reduced-sodium chicken broth
1 teaspoon Dijon-style mustard
1/2 teaspoon salt
Freshly ground black pepper to taste
5 teaspoons all-purpose flour, divided
1 pound chicken breast cutlets, thinly sliced
1 tablespoon extra-virgin olive oil
8 ounces sugar snap peas, cut in half
1 1/2 cups frozen thawed artichokes, quartered
1/4 cup bean sprouts (optional)
3 tablespoons minced fresh herbs, such as tarragon or dill
2 teaspoons champagne vinegar or white-wine vinegar
1. Whisk broth, mustard, salt, pepper, and 2 teaspoons of flour in a small bowl until smooth. Cook the rice (50-80gr a portion) or sweet potato (150-250gr a portion)
2. Sprinkle both sides of the chicken with the remaining 3 teaspoons of flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm.
3. Increase heat to high; stir the broth mixture and add to the skillet along with snap peas, artichoke hearts, and bean sprouts. Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer, and cook until the snap peas are tender-crisp, about 3 minutes.
4. Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.
Makes 3 servings.
MissF
Figure/Athletic dame
- Lid sinds
- 28 okt 2006
- Berichten
- 1.437
- Waardering
- 54
- Lengte
- 1m62
- Massa
- 52kg
- Vetpercentage
- 10%
A Healthy Snack to Go
Looking for a healthy snack you can take with you on the go? Look no further — I've got a savory treat for you: Cumin-Roasted Almonds! You can eat them as your scheduled snack, keep them at your desk or in your car to stave off grazing emergencies, or include them as your fat serving
Cumin-Roasted Almonds
2 cups whole blanched almonds
2 teaspoons extra-virgin olive oil
2 teaspoons ground cumin
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper
1. Preheat oven to 300°F.
2. Place almonds on a baking sheet; toss with oil, cumin, salt, and pepper. Bake until lightly toasted, about 25 minutes. Let cool on a wire rack.
Variation: Use curry powder and cayenne pepper in place of cumin and black pepper.
To make ahead: The almonds will keep in an airtight container for up to 3 days.
Makes 32 servings.
Looking for a healthy snack you can take with you on the go? Look no further — I've got a savory treat for you: Cumin-Roasted Almonds! You can eat them as your scheduled snack, keep them at your desk or in your car to stave off grazing emergencies, or include them as your fat serving
Cumin-Roasted Almonds
2 cups whole blanched almonds
2 teaspoons extra-virgin olive oil
2 teaspoons ground cumin
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper
1. Preheat oven to 300°F.
2. Place almonds on a baking sheet; toss with oil, cumin, salt, and pepper. Bake until lightly toasted, about 25 minutes. Let cool on a wire rack.
Variation: Use curry powder and cayenne pepper in place of cumin and black pepper.
To make ahead: The almonds will keep in an airtight container for up to 3 days.
Makes 32 servings.
MissF
Figure/Athletic dame
- Lid sinds
- 28 okt 2006
- Berichten
- 1.437
- Waardering
- 54
- Lengte
- 1m62
- Massa
- 52kg
- Vetpercentage
- 10%
Turkey, Mozzarella & Basil Wrap (one serving)
Ingredients
2 small (6-inch) whole-grain tortillas
3 ounces turkey
1 1-ounce slice part-skim mozzarella cheese
1/4 cup chopped fresh basil
1 medium apple
Directions
Cut cheese in half.
Fill tortillas with turkey, cheese and basil.
Serve with apple.
Nutrition facts per serving:
Servings Per Recipe 1 serving.
Calories 400
Total Fat (g) 8
Saturated Fat (g) 4
Carbohydrate (g) 64
Fiber (g) 8
Protein (g) 28
Ingredients
2 small (6-inch) whole-grain tortillas
3 ounces turkey
1 1-ounce slice part-skim mozzarella cheese
1/4 cup chopped fresh basil
1 medium apple
Directions
Cut cheese in half.
Fill tortillas with turkey, cheese and basil.
Serve with apple.
Nutrition facts per serving:
Servings Per Recipe 1 serving.
Calories 400
Total Fat (g) 8
Saturated Fat (g) 4
Carbohydrate (g) 64
Fiber (g) 8
Protein (g) 28
MissF
Figure/Athletic dame
- Lid sinds
- 28 okt 2006
- Berichten
- 1.437
- Waardering
- 54
- Lengte
- 1m62
- Massa
- 52kg
- Vetpercentage
- 10%
A Quick and Easy Weeknight Supper
Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.
Chili-Rubbed Tilapia With Asparagus and Lemon
2 pounds asparagus, tough ends trimmed, cut into 1" pieces
2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1 pound fish, tilapia, Pacific sole, or other firm white-fish fillet
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
Preparation
Bring an inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover, and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
Combine chili powder, garlic powder, and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.
Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt, and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.
Makes 4 servings.
Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.
Chili-Rubbed Tilapia With Asparagus and Lemon
2 pounds asparagus, tough ends trimmed, cut into 1" pieces
2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1 pound fish, tilapia, Pacific sole, or other firm white-fish fillet
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
Preparation
Bring an inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover, and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
Combine chili powder, garlic powder, and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.
Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt, and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.
Makes 4 servings.
MissF
Figure/Athletic dame
- Lid sinds
- 28 okt 2006
- Berichten
- 1.437
- Waardering
- 54
- Lengte
- 1m62
- Massa
- 52kg
- Vetpercentage
- 10%
Spinach and Goat Cheese Pizza
2 whole-grain flatbreads
1/2 cup pizza sauce
2 tablespoons dried oregano
1 cup baby spinach
1/4 cup goat cheese
2 tablespoons pine nuts
Make it: Preheat oven to 350 degrees F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese, and pine nuts. Bake an additional 12 to 15 minutes.
Nutrition facts per serving:
Calories 613
Total Fat (g) 27
Saturated Fat (g) 7
Carbohydrate (g) 84
Fiber (g) 20
Protein (g) 24
2 whole-grain flatbreads
1/2 cup pizza sauce
2 tablespoons dried oregano
1 cup baby spinach
1/4 cup goat cheese
2 tablespoons pine nuts
Make it: Preheat oven to 350 degrees F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese, and pine nuts. Bake an additional 12 to 15 minutes.
Nutrition facts per serving:
Calories 613
Total Fat (g) 27
Saturated Fat (g) 7
Carbohydrate (g) 84
Fiber (g) 20
Protein (g) 24
MissF
Figure/Athletic dame
- Lid sinds
- 28 okt 2006
- Berichten
- 1.437
- Waardering
- 54
- Lengte
- 1m62
- Massa
- 52kg
- Vetpercentage
- 10%
Get a Dose of Heart-Healthy Fats
Salmon and Lentils With Moroccan Tomato Sauce
Ingredients
1/4 cup sliced almonds, divided
1 cup lentils, rinsed
14 1/2 ounces reduced-sodium, fat-free chicken broth
1 1/2 teaspoons fennel seed (whole or ground)
1 teaspoon coriander seed (whole or ground)
3/4 teaspoon cardamom pods (whole or ground)
3/4 teaspoon cumin seeds (whole or ground)
3 whole cloves or 1/8 teaspoon ground
Cooking spray
1 shallot, peeled and chopped (about 1/4 cup)
2 cloves garlic, minced
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
14 1/2 ounces peeled, no-salt-added tomatoes
1 teaspoon hot sauce, or to taste
12 ounces salmon fillet, (4 3-ounce fillets), boned and skinned
Preparation
Spread the almonds on an ungreased baking pan. Place in a 350-degree oven and bake 5 to 10 minutes or until almonds are light brown; stir once or twice to ensure even browning. Note that almonds will continue to brown slightly after removing from oven.
In medium saucepan over medium-high heat, bring lentils and broth to boil; reduce heat to low, cover and simmer 20 to 25 minutes or until lentils are tender. Meanwhile, put all whole spices in a grinder and process until well ground, or if using ground spices, combine them in a small bowl.
Coat a nonstick skillet lightly with vegetable cooking spray and place over medium-high heat. Add shallot and garlic; sauté about 5 minutes until translucent. Mix in 1 1/4 teaspoons of the spice mixture, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Cook, stirring constantly, for 2 minutes.
In an electric blender, pulse tomatoes just until roughly puréed; add to pan with hot pepper sauce and heat through. Set aside.
In small bowl, mix remaining spices, salt and pepper; rub onto both sides of salmon fillets. Heat large nonstick skillet over medium-high heat. Coat lightly with vegetable cooking spray; add salmon to pan without crowding. Sauté salmon 4 minutes; turn, cover and cook 3 to 6 minutes longer, depending on thickness, or until cooked throughout.
Stir two tablespoons almonds into lentils; divide among four plates. Top with salmon and tomato sauce. Sprinkle with remaining almonds.
Salmon and Lentils With Moroccan Tomato Sauce
Ingredients
1/4 cup sliced almonds, divided
1 cup lentils, rinsed
14 1/2 ounces reduced-sodium, fat-free chicken broth
1 1/2 teaspoons fennel seed (whole or ground)
1 teaspoon coriander seed (whole or ground)
3/4 teaspoon cardamom pods (whole or ground)
3/4 teaspoon cumin seeds (whole or ground)
3 whole cloves or 1/8 teaspoon ground
Cooking spray
1 shallot, peeled and chopped (about 1/4 cup)
2 cloves garlic, minced
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
14 1/2 ounces peeled, no-salt-added tomatoes
1 teaspoon hot sauce, or to taste
12 ounces salmon fillet, (4 3-ounce fillets), boned and skinned
Preparation
Spread the almonds on an ungreased baking pan. Place in a 350-degree oven and bake 5 to 10 minutes or until almonds are light brown; stir once or twice to ensure even browning. Note that almonds will continue to brown slightly after removing from oven.
In medium saucepan over medium-high heat, bring lentils and broth to boil; reduce heat to low, cover and simmer 20 to 25 minutes or until lentils are tender. Meanwhile, put all whole spices in a grinder and process until well ground, or if using ground spices, combine them in a small bowl.
Coat a nonstick skillet lightly with vegetable cooking spray and place over medium-high heat. Add shallot and garlic; sauté about 5 minutes until translucent. Mix in 1 1/4 teaspoons of the spice mixture, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Cook, stirring constantly, for 2 minutes.
In an electric blender, pulse tomatoes just until roughly puréed; add to pan with hot pepper sauce and heat through. Set aside.
In small bowl, mix remaining spices, salt and pepper; rub onto both sides of salmon fillets. Heat large nonstick skillet over medium-high heat. Coat lightly with vegetable cooking spray; add salmon to pan without crowding. Sauté salmon 4 minutes; turn, cover and cook 3 to 6 minutes longer, depending on thickness, or until cooked throughout.
Stir two tablespoons almonds into lentils; divide among four plates. Top with salmon and tomato sauce. Sprinkle with remaining almonds.
