By Gimme Delicious

INGREDIENTS

1/3 cup honey or maple syrup can use 1/2 cup for sweeter cookies

1/4 cup coconut oil or unsalted butter (melted)

1 large egg

1 tsp vanilla extract

1 cup instant oats

1/2 cup whole wheat flour (or all-purpose flour)

1 tsp baking powder

1 tsp cinnamon

1/4 tsp salt

1/4 cup chocolate chips (optional)

1/4 cup raisins

INSTRUCTIONS

Preheat oven to 350F. Line a baking sheet with parchment paper, foil or silicone baking mat and set aside.
In a large bowl, whisk the honey, coconut oil, egg, and vanilla. In a medium bowl whisk, all the dry ingredients then stir them into the wet mixture.
Drop cookie dough onto the prepared baking sheet using a medium-large cookie scoop and flatten to about ¾’’ thickness. Bake 10 minutes then allow in the pan for at least 5-10 minutes and enjoy!

NUTRITION FACTS

Per serving (1 cookie)

Calories: 144 kcal

Carbohydrates: 22 g

Fiber: 2 g
Protein: 3 g

Total fat: 5 g

Recipe by Healthy Recipes Blogs. Photo by The Forked Spoon.

INGREDIENTS

Marinade:

2 tablespoons olive oil

1 tablespoon balsamic vinegar

1 teaspoon Diamond Crystal kosher salt (not fine salt)

½ teaspoon black pepper

1 teaspoon garlic powder

½ teaspoon dried oregano

Vegetables:

8 oz button mushrooms

1 large red bell pepper

½ red onion

2 medium zucchinis

INSTRUCTIONS

1. If you’re using wooden skewers, soak them in water until ready to use.
2. In a large bowl, gently mix together the marinade ingredients.
3. Wipe the mushrooms clean with a damp paper towel. If they have prominent stems, remove them.
4. Cut the bell pepper and the red onion into squares, as shown in the video.
5. Slice the unpeeled zucchinis into ¼-inch thick slices.
6. Add the prepared vegetables to the marinade and gently mix until well-coated.
7. Heat your grill on medium-high. I use an indoor George Foreman grill. You can use a similar grill, an outdoor grill, or a grill pan.
8. Thread the vegetables on six skewers, as shown in the video. If using soaked wooden skewers, pat dry them first.
9. Oil your grill and place the vegetable skewers on the grill. Grill until tender, 4-5 minutes per side, or 3 minutes per side if using a dual-contact grill.

NUTRITION FACTS

Per serving (1/6 recipe)

Calories: 72 kcal

Carbohydrates: 7 g

Protein: 2 g

Total fat: 4 g

Vegetarian diet is getting more and more common recently. I must say – if it’s done correctly, it can be the most beneficial diet. However, myths about this diet keep appearing to a point that they become “facts”. This post is written to clarify some of the myths about vegetarian diets that you may have heard before ?

? Myth: Vegetarians and vegans have to rely on artificial protein to meet their requirements

 The fact is: no, you can have a variety of plant-based protein in a vegetarian diet. Various sources include legumes (beans, lentils, peas and peanuts), soy products, whole grains, nuts, seeds and (for lacto-ovo vegetarians) low-fat or fat-free dairy and eggs. You may need more protein in a plant-based diet comparing to regular diets with animal protein, as it is absorbed less readily.

? Myth: If you don’t have dairy in your diet, you can’t have strong bone structure

 The fact is: even though dairy is a great source of calcium and vitamin D, eating different types of vegetables can help you get an adequate intake of these nutrients. More precisely, a variety of leafy green vegetables would get you the requirements; these vegetables include kale, broccoli, bok choy, calcium-set tofu and fortified soymilk. In addition, calcium-fortified foods such as non-dairy milk, ready-to-eat cereals, orange juice and tofu would also be great choices.

? Myth: Switching to soy as main protein source increases risk of developing breast cancer

 The fact is: there is no current evidence to support this myth – AT ALL. However, be versatile within your diet. Soy is a great source of protein, but you don’t have to stick with it for the entire diet. Also, aim for the less processed food – such as edamame or tofu 

? Myth: These diets would do more harms than goods in individuals with higher needs – such as pregnant women, children, or athletes

 The fact is: we encourage a well-planned diet in these groups, no matter they are vegetarians or not. As each of these groups have different nutritional requirements, it is important to address these differences and alter the diet accordingly. You may also make an appointment with us for further advice and nutritional recommendations

? Myth: If it said vegetarian, it is healthy

 The fact is: the food might be vegetarian while still being processed and high in sugar, fat, or calories. Believe it or not, chips are vegetarian ????? So what can you do in this case? Make sure you read the label before deciding if it’s healthy or not. Emphasize the veggies, the fruits, the whole grains, and the lean protein in your diet – those are “healthy” components

You have heard the phrase root vegetables – edible parts of the plant that grow underground as the root. Our most outstanding example can be named – potatoes. Potatoes are considered a staple and can provide numerous health benefits. However, there are several other root vegetables that may be slightly different from potatoes. The sources are really versatile, and you may be surprised to know about some of these vegetables:

 Sweet Potatoes – another outstanding starchy root vegetables. Sweet potatoes are known as a good source of fiber, vitamin C, manganese and vitamin A. They also contain a great number of antioxidants, such as beta carotene, chlorogenic acid and anthocyanins.

 Carrots – known for their several benefits and a really vibrant color. They are a very significant source of vitamin A – known for its antioxidant effect. This links to lower risk of developing cancer.

 Onions – yes, you heard me right; onions are root vegetables, and we are all somewhat familiar with its versatile use and numerous health benefits. They are high in antioxidants as well; onions may help reduce blood sugar levels and risk of certain cancers.

 Turnips – an extremely impressive vegetable that is somewhat underrated. It is packed with nutrients such as vitamin C, fiber, manganese and potassium. This nutrient profile can help boost immune system and lower the risk of certain types of cancer.

 Beets – my favorite; it’s sweet, crunchy, and packed with nutrients and health benefits. It has a good amountoff fiber, folate, managanese, and nitrates. It can improve exercise performance, increase blood flow and decrease the growth of cancer cells.

Recipe and photo by Garlic+Zest

INGREDIENTS

For the dressing

2 tablespoons onion minced

1 1/2 teaspoons sugar

1 1/2 teaspoons poppyseeds

1 12 tablespoons white wine vinegar

1/2 cup mayonnaise

3/4 cup buttermilk

1 lemon zested

2 tablespoons lemon juice

1/4 teaspoon kosher salt

1/4 teaspoon black pepper

For the salad

6 cups mixed greens

1 carrot peeled and grated

3/4 cup cucumber thinly sliced

1 1/2 cup strawberries hulled and quartered

1/2 cup feta or goat cheesecrumbled

4 tablespoons pumpkin seeds

4 tablespoons toasted almonds

pea shoots or other sprouts optional

INSTRUCTIONS

1. In a 2 cup glass measuring cup or bowl combine the onion, sugar, poppyseed, vinegar, mayonnaise, buttermilk, lemon zest and juice, salt and pepper. Whisk to combine and season to taste.
2. In a large bowl combine the ingredients for the salad and serve with dressing on the side.

NUTRITION FACTS

Calories: 438 kcal

Carbohydrates: 24 g

• Fiber: 6.7 g

Protein: 16 g

Total fat: 33 g

It’s summer time. The sun is bright, the heat is high, and you’re sweating!!!! It’s likely that you are not staying hydrated during the day  That’s why we’re here.

Before continuing with the tips, I just want to make sure you know the basic concepts. So what is water? It is one of the essential nutrients from the diet – in fact, our body is 60% water by weight. Therefore, it is absolutely important to keep ourselves hydrated, especially at this time of the year.

So now, do you want some tips for hydration? Here are a few of them:

 Stick with H2O – The easiest way to get yourself hydrated is actual water. Other types of fluid, including juices, milk, or even caffeinated drinks, can help you with hydration. But water would be beneficial, since it doesn’t require the unnecessary digestion for other substances, such as sugars or caffeine.

 Fill up your reusable bottle  – You’re more likely to drink water if you have it handy. This is a personal story, but since I got my reusable bottle, I start to drink more, since I don’t have to walk all the way to the kitchen to get my water cup. And it’s actually sustainable and environmental friendly as well!!

 Track your drinking  – There are apps helping with water tracking. Whenever you drink a cup of water, you’ll write it down, and after one day, you can see how much you drink throughout the day. These apps also have features to actually remind you to drink water if you are not drinking enough 

 Infuse with flavors ? – If you want to add some twist to your water, make it playful with fruits. You have seen different types of infused water at your favorite restaurants, but it is actually easy to make (Let’s pretend that we don’t know our next recipe is INFUSED WATER )

 Eat your fluid ? – Yes, you heard it right. You can eat your fluid. Fruits and vegetables have really high water content, so it’s beneficial to eat these foods!! Some examples are cucumber, celery, tomatoes, cauliflowers, watermelon, and strawberries (there are a lot more – contact us for further details )

Recipe and photo by Betty Crocker

INGREDIENTS

1/4 cup butter

1/2 cup all-purpose flour

1 teaspoon paprika

1/2 teaspoon salt

1/4 teaspoon pepper

3- to 3 1/2-lb cut-up whole chicken

INSTRUCTIONS

1. Heat oven to 425°F. Melt butter in 15x10x1-inch pan in oven.
2. In shallow dish, mix flour, paprika, salt and pepper. Coat chicken with flour mixture. Place chicken, skin sides down, in pan.
3. Bake uncovered 30 minutes. Turn chicken; bake about 20 minutes longer or until juice of chicken is clear when thickest pieces are cut to bone (at least 165°F).

NUTRITION FACTS:

Servings per recipe: 6

Calories: 330 kcal

Carbohydrates: 8 g

Protein: 28 g

Total fat: 21 g

Sodium: 330 mg

Disclaimer: panic buying is definitely not in our lists. FDA has declared that we’re not going to run out of produces in the near future, so let’s be easy on ourselves and stock up for about two-week-worth of food. DO NOT OVERSTOCK ?

1. Take a quick look at what you already have, and think of what would be esential in your regular cooking. The kitchen’s space is limited, so you don’t want to overload it with unnecessary stuffs.
2. Plan ahead. Maybe a weekly menu would be helpful. Vary your entrees rountine, keep vegetables and fruits in mind, and mix and match. You’ll know exactly what to get.
3. Be sensible of your fridge capacity. You may not want to put all the frozen meals in there and leave no spaces for the essentials – protein, vegetables, fruits, etc.
4. Shop earlier in the morning, because that’s when most of the goods are restocked. However, if you are left with limited choices, you can always play around with your groceries and try some new, creative recipes! (Yes, we do have recipes for you as well ?)

“Well then what food should I buy?”

Interesting question.

We recommend nutrient-dense foods that have longer shelf-life. The groceries list include, but not limited to: fruits and vegetables (fresh or frozen – extra tips on adding fiber will be provided in our next post), dried and canned products (be mindful of the nutrition facts), whole grain starches, eggs, canned fish, frozen meat, reduced-fat milk, etc. Again, it’s up to your regular eating to decide what is essential for you, but do keep in mind that healthy options are available, even in this quarantine session.

You have always wanted to spend some time with your kids at home, but you don’t have the time ?.

You have always wanted to try that one recipe your friend told you about, but you still don’t have the time ?.

And now, you’re in quarantine. Schools are closed, your kids are staying inside. Your family is tired of takeouts. You’re bored, and start getting stressed because of all the “free” time you have in this world. Well then, we have an option for you. Why don’t you try cooking?

If you never cook before, start with something simple. Maybe a regular recipe. How about your mother’s famous Mac n Cheese? You’ve always enjoyed it, haven’t you?

If you’re already a cook for your whole family – which is definitely ideal, you can now try to dig deeper in the culinary world. Cooking a regular meal may get boring for you, so versatile your recipes and vary your entrees routine. (Check our last post on stocking up foods – you may need that if you’re planning to do your home cooking more often!)

Home cooking can be fun and healthy. You can keep these few points in mind ???:

1. Get your kids involved. Children are more likely to eat more fruits and vegetables if they can help prepare the dishes. You’ll have a great bonding time with them, while still be able to make them eat their greens.
2. Plan ahead. We can’t forget that it’s quarantine time – a lot of things are not available ??. Planning your menu ahead, or at least having a vision of what to buy will be helpful when doing your weekly groceries.
3. Stick with the regular, but play around. You don’t have to make a new recipe everyday. What you can do is to change in your previous routine. How about oven-fry your chicken instead of deep-fry it?
4. Last but not least, always look for the healthier options of the recipes. If the recipe say whole milk, you may want to go for the reduced fat milk. Read the nutrition labels before deciding what’s the best for you and your family.

Keep us updated with your cooking journey. Let’s start today, and tell us about it. If not now, then when?