Anti inflammatory Diet Mediterranean Diet Weight Loss Lose Belly Fat Healthy Eating

Basic Steel Cut Oats

May 11, 2020 by meddiet Leave a Comment

Basic Steel Cut Oats

This staple can be easily punched up for added protein, is filling, nutritious and very high in fiber (that’s good)

Author: Rick Helvey
Prep Time: 2
Cook Time: 40
Total Time: 42 minutes
Yield: Serves 4 1x
Cuisine: Mediterranean Diet

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Ingredients

To Cook

1 cup steel cut oatmeal

3 cups water

1 cup coconut. almond, or cow’s milk (or water)

1 pinch Himalayan Salt

4 Tablespoons quinoa seed (optional)

Instructions

In a large saucepan, combine the water and milk. Bring the mixture to a simmer over medium heat. Reduce the heat to medium-low, adjusting as necessary to maintain a gentle simmer. Cook for about 20 minutes, stirring occasionally, until the mixture is very thick.
Stir in the salt. Continue to simmer the mixture, stirring occasionally and reducing heat as necessary to prevent scorching on the bottom, until almost all of the liquid is absorbed, about 10 minutes. (If you doubled the recipe, your oatmeal might need an extra 5 minutes cooking time here.) The oatmeal will be very creamy when it’s done.
Remove from heat and stir in hemp seeds. Let the oatmeal rest for 5 minutes before serving so it has more time to thicken up and cool down to the right temperature.

Notes

Ideas for toppings, these oats work great with frozen fruit.

2 tablespoons hemp seeds

Strawberries, blueberries, blackberries.

Toasted coconut

Chopped walnuts, almonds, pecans

Sliced banana

Applesauce

Nutrition

Calories: 210
Fat: 7.1g
Carbohydrates: 29.4g
Protein: 7.4g

Keywords: Mediterranean Diet, Lose Weight, Lose belly Fat, Healthy Eating

Vegetarian Pho

April 7, 2020 by meddiet Leave a Comment

Vegetarian Pho with Microgreens

Author: Rick Helvey
Prep Time: 10
Cook Time: 45
Total Time: 55 minutes
Yield: Serves 2 1x
Cuisine: Mediterranean Diet

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Ingredients

Broth

1 large onion, peeled and halved
1 (2-inch) piece fresh ginger, peeled and halved lengthwise
1 (3-inch) cinnamon stick, preferably Vietnamese cassia-cinnamon
1 star anise
2 whole cloves
1 teaspoon coriander seeds
4 cups unsalted vegetable stock or broth
2 teaspoons tamari or soy sauce
4 medium carrots, peeled and coarsely chopped

For the noodles:
8 ounces dried flat rice noodles (known as bánh phở; use 1/16″, 1/8″, or 1/4″ width depending on availability and preference)
For the toppings (choose a few):
Protein, such as fried or baked tofu, bean curd skin, or seitan
Mushrooms
Vegetables, such as bok choy, napa cabbage, or broccoli

For the garnishes (choose)
1/2 large onion, very thinly sliced
2 medium scallions, thinly sliced
1 chile pepper (Thai bird, serrano, or jalapeño), sliced
1 medium lime, cut into wedges
1/2 cup bean sprouts

1/4 cup wasabi microgreens
Large handful of herbs, such as cilantro, Thai basil, or cilantro

Hoisin sauce, Sriracha (optional)

Instructions

To make the broth, char the onion and ginger over an open flame (holding with tongs) or directly under a broiler until slightly blackened, about 5 minutes on each side. Rinse with water and set aside.Place the cinnamon, star anise, cloves, and coriander in a large pot over medium-low heat and dry-roast, stirring to prevent burning. When you can smell the aroma of the roasted spices, add the vegetable stock, tamari or soy sauce, carrots, and charred onion and ginger.Bring the broth to a boil. Reduce the heat and simmer, covered, for 30 minutes. Strain out the solids and keep hot until ready to serve. Make the noodles while the broth simmers.
Place the noodles in a large bowl and cover with hot water. Let stand for 20 to 30 minutes or until tender but still chewy. Drain. (If soaking does not soften the noodles enough, blanch them in a pot of boiling water for a few seconds.)Prepare the toppings as desired – slice and cook tofu, lightly steam or blanch vegetables, and so on. Toppings should be unseasoned or only lightly seasoned so as not to interfere with the flavor of the broth.
To serve, divide the noodles between 2 bowls. Arrange toppings over noodles. Ladle the broth between the 2 bowls. Serve with garnishes on the side, which diners should add to taste.

Nutrition

Serving Size: 1
Calories: 563
Fat: 1.9g
Carbohydrates: 125.8g
Protein: 12g

Keywords: Mediterranean Diet, Microgreens. Lose Weight,

Quinoa Stuffed Peppers

January 23, 2020 by meddiet Leave a Comment

Quinoa Stuffed Peppers

Author: Rick Helvey
Prep Time: 20
Cook Time: 30
Total Time: 50 minutes
Yield: Serves 6 1x
Cuisine: Mediterranean Diet

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Ingredients

3 cups cooked quinoa
1 (4-ounce) can green chiles
1 cup corn kernels
1/2 cup canned black beans, drained and rinsed
1/2 cup petite diced tomatoes
1/2 cup shredded pepper jack cheese
1/4 cup crumbled feta cheese
3 tablespoons chopped fresh cilantro leaves
1 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon chili powder, or more to taste
Himalayan salt and freshly ground black pepper, to taste
6 bell peppers, tops cut, stemmed and seeded

Instructions

Preheat oven to 350 degrees F. Line a 9×13 baking dish with parchment paper.
In a large bowl, combine quinoa, green chiles, corn, beans, tomatoes, cheeses, cilantro, cumin, garlic, onion and chili powder, salt and pepper, to taste.
Spoon the filling into each bell pepper cavity. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes.
Serve immediately.

Nutrition

Calories: 253
Fat: 5.8g
Carbohydrates: 39.8g
Protein: 9.4g

Keywords: Mediterranean Diet, Healthy Eating, Lose weight

Butternut Squash & Kale Gratin

December 23, 2019 by meddiet Leave a Comment

Butternut Squash & Kale Gratin

Author: Rick Helvey
Prep Time: 45
Cook Time: 50
Total Time: 1 hour 35 minutes
Yield: Serves 8 1x
Cuisine: Mediterranean Diet

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Ingredients

2 (5 ounce) packages baby kale
¾ cup whole milk, divided
2 tablespoons all-purpose flour
2 ounces Gruyère cheese, grated (1/2 cup)
¾ teaspoon salt
½ teaspoon ground cumin
¼ teaspoon ground nutmeg
⅛ teaspoon cayenne pepper
4 cups very thinly sliced butternut squash (about 1 1/4 lbs.)
1 (1 ounce) slice stale bread
1 teaspoon butter

Instructions

Step 1
Preheat oven to 375 degrees F. Coat an 8-inch-square baking dish with EVOO.

Step 2
Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring often, until tender and golden, about 6 minutes. Stir in kale by the handful; cook, stirring frequently, until wilted, about 5 minutes.

Step 3
Whisk 2 Tbsp. milk and flour in a small bowl. Heat the remaining milk in a small saucepan over medium heat until little bubbles form on the surface, about 3 minutes. Whisk the flour mixture into the hot milk; cook, stirring constantly, until slightly thickened, 1 to 2 minutes. Whisk in cheese, salt, cumin, nutmeg, and cayenne; cook, stirring constantly, until the cheese is melted and the sauce is thickened, 1 to 2 minutes. Stir the cheese sauce into the kale mixture.

Step 4
Layer half of the squash in the prepared baking dish; top with half of the kale mixture. Repeat with the remaining squash and kale mixture. Cover with foil.

Step 5
Bake the gratin until the squash pierces easily with a fork, 40 to 50 minutes.

Step 6
Meanwhile, place bread in a food processor and process until it forms coarse crumbs. Melt butter in a large nonstick skillet over medium-high heat. Add the breadcrumbs; cook, stirring, until toasted, 5 to 7 minutes. Transfer to a small bowl.

Step 7
Sprinkle the gratin with the toasted breadcrumbs and let stand for 20 minutes before serving.

Nutrition

Calories: 119
Fat: 5.1g
Carbohydrates: 14.5g
Protein: 5.5g

Keywords: Mediterranean Diet Lose Weight Feel Great

Spicy Salmon Bowl

December 11, 2019 by meddiet Leave a Comment

Spicy Salmon Bowl

Author: Rick Helvey
Prep Time: 20
Cook Time: 15
Total Time: 35 minutes
Yield: Yields 4 1x

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Ingredients

2 tablespoons chili garlic sauce
3 tablespoons soy sauce
2 tablespoons sesame oil
1 1/2 tablespoons brown sugar
1 tablespoon rice wine vinegar
4 (6 ounce) salmon fillets, cut into 1-inch squares
1 red bell pepper, seeded and cut into 1-inch squares
1 cup snow peas
4 carrots, peeled and thinly sliced

Instructions

Preheat the broiler to low heat.
Whisk together the chili garlic sauce, 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, sugar and vinegar until combined.
Add the cut up salmon to the bowl and mix until coated.
Line a cookie sheet with aluminum foil and evenly spread out the salmon and cook under the broiler for 8 to 10 minutes or until browned and cooked throughout.
Pour the remaining 1 tablespoon of sesame oil into a large frying pan on high heat and add in the bell peppers, snow peas and carrot and stir-fry for 3 to 4 minutes. Finish the vegetables by adding the remaining 1 tablespoon of soy sauce.
Divide the rice into 4 portions and serve the cooked salmon and vegetables evenly.
Optional Servings: Serve with a egg.

Nutrition

Calories: 581
Fat: 17.4g
Carbohydrates: 60.7g
Protein: 42.4g

Keywords: Mediterranean Diet, Lose Weight, Healthy Eating

Gat Started Losing Weight With the Mediterranean Diet

Italian Style Roasted Vegetables

November 5, 2019 by meddiet 1 Comment

Italian Style Roasted Vegetables

★★★★★

5 from 1 reviews

Author: Rick Helvey
Prep Time: 10
Cook Time: 30
Total Time: 40 minutes
Yield: Serves 6 1x
Cuisine: Mediterranean Diet

Scale

Ingredients

8 oz baby bella mushrooms, cleaned, ends trimmed 12 oz baby potatoes, scrubbed (Or cut potatoes in halves or cubes depending on size. You want them to be small) 12 oz Campari tomatoes (grape or cherry tomatoes will work also) 2 zucchini (or summer squash), cut into 1-inch pieces 10–12 large garlic cloves, peeled Extra virgin olive oil (see our olive oil options here) 1/2 tbsp dried oregano 1 tsp dried thyme Salt and pepper Freshly grated Parmesan cheese for serving, optional Crushed red pepper flakes, optional

Instructions

Preheat the oven to 425 degrees F. Place the mushrooms, veggies, and garlic in a large mixing bowl. Drizzle generously with olive oil (about 1/4 cup EVOO). Add the dried oregano, thyme, salt and pepper. Toss to combine. Take the potatoes only and spread them on a lightly-oiled baking pan (I used this one). Roast in heated oven for 10 minutes. Remove from heat, and then add the mushrooms and remaining vegetables. Return to oven to roast for another 20 minutes until the veggies are fork-tender (some charring is good!) Serve immediately with a sprinkle of freshly grated Parmesan cheese and crushed red pepper flakes (optional)

Nutrition

Calories: 88
Fat: 208g
Carbohydrates: 14.3g
Protein: 3.2g

Keywords: Mediterranean Diet, Lose Weight