Category Archives: Healthy

American - FOOD - "The Delicious" - Healthy - Homemade

Recipe: Healthy Spicy Honey Mustard Chicken

February 26, 2017

I’m not sure how many people are into Snapchat’s Discover channels, but I’m pretty obsessed with Tastemade. They always make videos of really enticing dishes in a fun way, like this Spicy Honey Mustard Chicken I caught one time. It’s healthy and the spicy honey mustard has a nice kick to it. It quickly ended up being my go-to while I was living in Dubai. Whomever I made this for always asks for the recipe, so thought I’d share it here:

spicy honey mustard

INGREDIENTS:
1/4 cup honey
1/3 cup spicy brown mustard
1/2 tsp. paprika
1/2 tsp. kosher salt
1/2 tsp. pepper
2 tbsp. apple cider vinegar
1 tsp. garlic powder
1/2 tsp. cayenne
1/2 tsp. cumin
1 tbsp. olive oil
2 lbs. boneless, skinless chicken breast
optional garnish: chopped Italian parsley

Combine all ingredients to make a marinade, then cover chicken with marinade. I either then put it in a Ziplock or mix it all in a bowl and cover it with saran wrap and then leave in fridge for 1-2 hours or overnight. When you’re ready to cook, heat up 2 tbs olive oil in a pan over medium-high heat. I would also cut the chicken breasts in half for thinner pieces so it cooks more evenly. About two minutes on each side should do it. Try it and let me know what you think!

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Breakfast/Brunch - FOOD - "The Delicious" - Healthy - Homemade

Recipe: Easy Protein Pancakes

September 9, 2015

I found this recipe on Instagram of all places, and I like that it’s an easy, protein-packed, gluten-free pancake recipe that only uses a few ingredients. Besides the fact that it gives me a ton of energy, it tastes great:

Protein pancakes

Protein pancakes



Ingredients
:
3 egg whites
1 scoop of protein powder (I use a vanilla flavored one)
1/2 cup of rolled oats
1/4 cup of low-fat cottage cheese
1/2 tsp of vanilla extract (optional)
1 tsp of almond milk (optional)
Optional: sliced fruits like strawberries

Directions
:

Combine eggs, protein, rolled oats, cottage cheese, and almond milk together in a blender and blend until it liquifies. The almond milk makes it a little thinner (I use Blue Diamond’s Almond Breeze milk in Vanilla/Unsweetened) so you can add it if you have it but you don’t have to have it for this recipe. I also have made this a ton of times without the vanilla extract and it tastes great even without it, so don’t fret if you don’t have those ingredients.

In a small skillet, add a little olive oil or cooking spray over low heat and pour in mixture. After a few minutes, or until edges solidify, flip pancake over and cook other side. This recipe is enough for two pancakes.

After cooking pancakes, top with sliced fruits — I like adding strawberries and blueberries. I’ve also tried different variations of it. Below is one I had using chocolate-flavored protein powder.

Chocolate pancakes

Chocolate pancakes

I also tried adding blueberries to the batter — this made it a little too liquid-ey so it was hard to flip…think I may stick with just topping it with blueberries next time, but since I had the picture of a failed attempt:

Blueberry batter pancakes

Blueberry batter pancakes

Let me know if you try, especially if you tried a different variation of this! My friend at All Sear, another great cooking blog, tried out my pancakes, adjusting the portions a bit for a guy and wrote more about the nutritional value as well, so if you want to check that out, click here


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FOOD - "The Delicious" - Healthy - Homemade - Recipes - Seafood

Recipe: Seared scallops with vegetables

September 4, 2015

I’m the person who runs at the gym while watching the Food Network, and during my down time at work (when not testing lipstick swatches), I’m reading articles on food. I came across one about how to sear scallops the right way, and I became enticed by the idea of trying it myself.

My seared scallops!

My seared scallops!

I realized it’s not difficult at all when prepped the right way. A few things I learned:

1) Make sure to buy DRY scallops as opposed to wet ones. The quality is better and it’s easier to cook. Wet scallops are treated with sodium tripolyphosphate (STP), I learned which makes it difficult to sear because it absorbs so much moisture. A lot of grocery stores serve them this way. DRY scallops are a little more expensive, but more fresh and have a better flavor. Dry ones are more fleshy and translucent compared to wet ones, which look opaque, pale, or white.

2) Cook it in very hot oil.The first problem with scallops occurs before you even buy them.* Many scallops are treated with sodium tripolyphosphate (STP), a chemical that, while perfectly safe to consume, wreaks havoc on your ability to achieve a proper sear. In the industry, chemically treated scallops are called wet scallops, and they’re the norm in most supermarkets, including the one where I’d bought mine.

3) Get friendly with salt.

I went to Whole Foods to buy one, and pricier is right — they were $25 per pound but found worth paying more for. Here’s how I made mine.

First I let them sit in paper towels to absorb any excess moisture. I pressed another paper towel on top to absorb maximum water (I let it sit for about 20 minutes).

Prepping scallops on paper towels with seasoning

Prepping scallops on paper towels with seasoning

I then seasoned it with salt, pepper, and a pinch of garlic salt and let it sit for a few minutes more.

Next, I added canola oil to a frying pan over high heat and let it sit for a minute so it’s really hot.

Cooking the scallops

Cooking the scallops


Next, I placed each scallop in the pan and let it fry for a few minutes until the bottom is slightly brown. Don’t keep turning it to check the scallop — let it fry for a good few minutes before you turn it over.
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When it’s ready, turn it over and sear the other side.

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Et voila. That’s it. It was the first time I’ve ever seared scallops and they turned out delicious if you just prep it right.

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I baked asparagus (just put fresh stems with olive oil, salt, pepper, garlic salt) until slightly browned. I found it’s the best way to serve them so it’s not soggy. I also separately cooked corn over the stove with butter, and added salt, pepper, cayenne, and some Italian seasoning. You can serve it whatever you want, of course — this is just the way I chose to do it to keep it less heavy and it tasted delicious together. Anyone going to try? Make sure to tag me so I can see your creation :).

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American - FOOD - "The Delicious" - Healthy - Vegan - Vegetarian

Veestro: Plant-based meals delivered to your door

September 3, 2015

[Just FYI: Veestro is providing a special discount code for BATF readers at the end!]

I’m so used to cooking practically all my meals now but I was totally game to hang up my cooking utensils for a week to try Veestro, a gourmet, plant-based, organic meal service. I’m not a vegetarian but I’ve cut my meat consumption a LOT, so the thing that attracted me most to Veestro was that they use all-natural ingredients with no preservatives or animal products. You can buy them by meal or by meal-plan depending on your focus (high protein, gluten-free, weight-loss, etc.)

Veestro's Kale & Quinoa salad with tempeh bits and tahini dressing

Veestro’s Kale & Quinoa salad with tempeh bits and tahini dressing

Veestro asked if I’d try a 5-day meal plan (15 meals) to see what I thought. They sent me some info about the perks of a plant-based diet. Besides promoting long term sustainable weight loss, they’re low in saturated fats, high in fiber, and reduce excess cholesterol intake. Not to mention, they’re rich in antioxidants, plant sterols, phytochemicals, and potassium, which are all thought to reduce the risk of heart disease. Of course, there’s a lot that rides on the quality of the plant-based and non-meat products you’re eating — if you’re not eating meat but eating an excess of processed foods, for example, you’re still taking in a lot of calories.

But crash-nutrition lesson aside, I was mostly curious about the taste of their meals. After eating their meals for a week I found a few things consistently true: they didn’t skimp on flavors, they use fresh ingredients that you can actually read without a dictionary, and (true to their word) no preservatives. You also have a few options on how to prepare them — some you could heat on the stove top or microwave, some you had to bake but this gave some flexibility to bring it to work. Plus, there was a lot of variety in cuisine so it didn’t get boring. I was really starting to look forward to my meals every day.

Some of my favorites
:
Red Curry with Organic Tofu and Veggies (the curry paste made with red chili pepper, garlic, lemongrass, shallot, thai ginger; it also had organic carrots, califlower, broccoli, organic brown rice, coconut milk, ginger, coriander, paprika)

Red curry tofu

Red curry tofu

Veggie Empanadas (made with organic pastry flour, filled with potatoes, carrots, onions, and green peas, and a chichi sauce made with organic parsley, cilantro, garlic, oregano, and lemon juice — so delicious):

Veggie empanadas

Veggie empanadas


Veggie empanadas

Veggie empanadas

Veggie Burger Patty (made with braised tempeh, organic black beans, mushrooms, carrots, zucchini, and corn). I added some cheese, kale, and sriracha ketchup to this and it was so filling and delicious.

Veggie patty

Veggie patty


Here’s some more pics of the meals — even their juices are not to be missed.
Meals from Veestro!

Meals from Veestro!

From top (left to right): Oatmeal breakfast, Risotto with butternut squash and kale, Soba noodles with peanut sauce, Three layer scramble with tofu, Thai Chick’N stew, Tuscan calzone, Eggplant Casserole, and Savory Croquettes with veggie hash.

My only small gripe was that not all the directions are that detailed on how to prepare the food (I ended up cooking some over heated olive oil, but some that come with sauces could have been more descriptive) — then again, this can help you get creative with the dishes, like I did in some cases. Other than that, the only real problem you’ll run into is making room in your freezer. Also, if you’re grabbing the meals to go (especially to work where you won’t have a stove available a lot of times), make sure it’s one that can be heated up in the microwave.

Want to try it yourself? Visit veestro.com, and use coupon code VEESTROFEAST to get 20% off your entire order through Sept 30th!!


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American - Breakfast/Brunch - FOOD - "The Delicious" - Healthy - Homemade

Avocado and pomegranate breakfast

August 15, 2015

I’ve been getting up extra early lately to make breakfast since I’ve realized how much better my days are going when I do (especially the more stressful ones with work). I know it sounds crazy, but I think even trying new recipes and getting creative with it has been giving me more reason to jump out of bed. This was a creation from this past week:

This week in breakfast

This week in breakfast

I needed to use the avocado I had since it was getting bad, so after slicing and peeling one, I squeezed half a lemon over it (to keep it from oxidizing more and for flavor), and put a little salt and pepper over it. I also used halves of Arnold Sandwich Thins to spread farmer’s cheese over it, then the avocado on top of that, and then added some organic pomegranate kernels that I found in the freezer aisle (I couldn’t find fresh pomegranate in the store, so ended up buying it frozen). It was such a good, healthy meal.

The other half of my meal was just two eggs I cooked with some of my favorite ingredients: thyme, chopped onions, jalapeños, sun dried tomato, and cilantro. What have you been making for breakfast lately? Share, and maybe I’ll try it next week :)


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FOOD - "The Delicious" - Healthy - Recipes

Q/A with dietician Rebecca Scritchfield + Zespri kiwi recipes

Last year, I went to an event that revolved around the health benefits of kiwis. Literally just this one fruit, but based on what I learned, I started incorporating into a lot more of my meals. Recently, I got to speak with registered dietitian Rebecca Scritchfield who’s a reservoir of knowledge about the fruit, and an expert on connection between health and happiness (she’s the co-founder of Dietitians for Body Confidence and is currently writing her first book on the health and happiness). She teamed up with Zespri SunGold recently so I got the chance to interview her on the health benefits, and some easy meal ideas using kiwis. Check out the video or some of key points below for the run down:
Zespri SunGold kiwifruit are in season from now until October!
– We’re used to green kiwifruit in America, but the Zespri SunGold kiwifruit (which has a bright yellow color and tropical taste), and has more vitamin C than an orange and as much potassium as a medium banana. It also has actinidin that aids in digestion. It also has as much fiber as a bowl of oatmeal.

– When grocery shopping, a ripe kiwi will give to slight pressure. It will last about two weeks in the fridge.

– If you’re pressed for time in the morning, you can cut the kiwi in half and eat it on-the-go with a spoon.

– For an easy breakfast meal try this recipe:

Sunrise Smoothie Bowl
(serves 2)
2 Zespri SunGold Kiwifruit (one peeled and blended; one slices into 1/4” chunks for topping)
1 large banana — chopped, frozen
1/3 cup orange juice
1/2 cup plain yogurt
2 tbs chia seeds (this helps thicken the mixture)
4 tbs granola
2 tbs toasted coconut
2 tbs nuts, chopped
2 tbs mint, chopped

Directions

Slice kiwi into halves and spoon the fruit out. Reserve one kiwi, chopped into 1/4” chunks for topping
Add 1 kiwi, banana, orange juice, yogurt and chia seeds to a blender and blend until creamy and smooth (the mixture will be thick).
Per serving bowl, place half the mixture at the bottom of the bowl, add 2 tbs granola, 1 tbs each of toasted coconut, nuts, and mint.
Leftovers can be kept in the fridge for 1-2 days.

Check out the video for an easy kiwi sandwich, and turkey burger with a sweet kiwi salsa or check out their website for more recipes: www.zesprikiwi.com


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