Monday, 22 January 2018

Tierra's Tremendous Recipe - Dinner

Tierra Tremendous Spaghetti Squash

Ingredients:
  • 1 medium sized spaghetti squash
  • 1 red pepper
  • 1 yellow pepper
  • 1 zucchini
  • 1 tablespoon of soya sauce (optional)
  • 1 white onion
  • 300 grams of ground turkey or meatless ground meat
  • 1 teaspoon of salt
  • 1 teaspoon of garlic powder
  • 1 teaspoon of chicken seasoning
  • 3 teaspoons of olive oil
  • 1 cup Classico tuscan-style olive and garlic
Optional ingredients:
  • 2 tablespoons of teriyaki sauce 
  • Fresh thyme or oregano
Kitchen tools:
  • Frying pan
  • Cutting board
  • Knife
  • Baking pan
Directions:
  1. Preheat oven to 350 degrees. Place your spaghetti squash on the baking pan and poke a few holes around it using your knife (this will allow excess water to drip out)
  2. Place spaghetti squash in oven and bake for 25-30 minutes or until it becomes light brown.
  3. In the meantime, dice up your zucchini, onion, and peppers and set aside.
  4. In the frying pan, turn stove on medium temperature and add 2 teaspoons of olive oil until heated.
  5. Add diced onion and then add the ground turkey into the pan. Here you can add desired seasonings: salt, garlic powder, thyme and soya sauce. Continue to mix and break up pieces for about 20 minutes or until fully cooked.
  6. Remove spaghetti squash from oven. Let cool for 5-10 minutes.
  7. Slice the squash in half and scoop out the insides using a fork. Feel free to throw away the seeds
  8. Heat a frying pan under medium heat and add olive oil. 
  9. Sautee the zucchini, red peppers and onion in the frying pan until soft. 
  10. Add the squash into the frying pan. 
  11. Add 1 tsp of garlic powder, salt and chicken seasoning into the frying pan. 
  12. Add 1 cup of classico tomato sauce and 2 tbsp of teriyaki sauce into the pan. 
  13. Cook under low heat for 5 minutes until all the ingredients are well incorporated.


Ingredient
Notable Micronutrients (% Daily Value)
Health benefits
Spaghetti Squash- 1 cup (101g)
https://www.eatthismuch.com/food/view/squash,2198/
Calories- 31
Potassium- 109mg
Carbohydrates- 7g
Dietary fiber- 1.5g
One cup of spaghetti squash has 5 times less calories vs. cooked spaghetti
Red Pepper- 1 medium pepper (119g)
https://www.eatthismuch.com/food/view/red-bell-pepper,2440/
Calories- 37
Potassium- 251mg
Carbohydrates- 7.2g
Vitamin C (254% DV)
Folate (14% DV)
Low in saturated fat, cholesterol, and sodium

Rich in other micronutrients and dietary fiber
Yellow Pepper- 1 medium pepper (186g)
https://www.eatthismuch.com/food/view/yellow-peppers,2560/
Calories- 50
Potassium- 394mg
Carbohydrates- 12g
Dietary Fiber- 1.7g (7% DV)
Vitamin C (569% DV)
Iron (11% DV)
Folate (13% DV)
Low in saturated fat, cholesterol, and sodium

Rich in other micronutrients and dietary fiber
Zucchini- 1 medium zucchini (196g)
https://www.eatthismuch.com/food/view/zucchini,2183/
Calories- 33
Potassium- 512mg
Carbohydrates- 6g
Dietary Fiber- 2g (8% DV)
Protein- 2.4g
Vitamin B6 (59% DV)
Good source of micronutrients, and fiber
Soy Sauce (optional)- 1 tbsp (18g)
https://www.eatthismuch.com/food/view/soy-sauce,3619/
Calories- 11
Sodium- 1006mg (42% DV)
Potassium- 38mg
Very high in sodium, but variations can provide healthier options
White Onion- 1 medium onion (110g)
Calories- 44
Carbohydrates- 10g
Potassium- 161mg
Vitamin B6 (11% DV)
Manganese (8% DV)
Great source of micronutrients including vitamin B6 and manganese
Ground Turkey- 1 oz (28g)
https://www.eatthismuch.com/food/view/ground-turkey,582/
Calories- 58
Fat- 2.9g
Cholesterol- 26mg
Potassium- 83mg
Protein- 7.8g
Reduced saturated fat and cholesterol in comparison to beef in burgers or spaghetti sauce
Salt/Sodium- 1 tbsp (18g)
https://www.eatthismuch.com/food/view/salt,221/
Calories- 0
Sodium- 6976mg (291% DV)
Should be consumed in moderation
Garlic Powder- 1 tbsp (9.7g)
https://www.eatthismuch.com/food/view/garlic-powder,195/
Calories- 32
Carbohydrate- 7.1g
Fiber- 0.9g (4% DV)
Protein- 1.6g
Phosphorus (5% DV)
Helps to reduce cholesterol, and lower blood pressure
Poultry Seasoning- 1 tbsp (4.4g)
https://www.eatthismuch.com/food/view/poultry-seasoning,209/
Calories-13.5
Carbohydrates- 2.9g
Vitamin K- (30% DV)
Iron (20% DV)
Manganese (16% DV
Rich in micronutrients including fat soluble Vitamin K, or Iron

Olive Oil- 1 tbsp (13.5g)
https://www.eatthismuch.com/food/view/olive-oil,266/
Calories- 119
Fat- 13.5 (Monounsat 9.8g, Sat 1.9g)
Vitamin E- (13% DV)
High level of monounsaturated fatty acids, which help lower risks of heart disease, and also rich in fat-soluble vitamins like K and E
Pasta Sauce (basic)- 1 cup (257g)
https://www.eatthismuch.com/food/view/pasta-sauce,849/
Calories- 126
Fat- 3.8g
Cholesterol- 5.1mg
Sodium- 1077mg (45% DV)
Potassium- 820mg
Carbohydrates- 19g
Sugar- 14g  
Great source of vitamins and minerals (micronutrients), but also a high source of sodium and cholesterol

Luz's Legendary Recipe - Breakfast

Oatmeal Blueberry Pancakes

🍴Kitchen tools:

ü Frying pan
ü Ladle
ü Spatula
ü Blender 

📋Ingredients:



ü    cup blueberries

ü    2 tbsp honey
ü     ½ cup almond milk
ü 1 cup vanilla yogurt 
ü      ½ banana
ü    1 1/4 cup oatmeal


📢Directions:

  1. To begin, cut 1 ripe banana into halves and place it in the blender.
  2. Pour ½ cup of almond milk into the blender.
  3. Add 1 cup of vanilla yogurt into the blender.
  4. Add 2 tbsp of honey into the blender for added sweetness.
  5. Add 1 1/4 cup of oatmeal into the blender. 
  6. Blend at low speed for 1 minute or until all the ingredients are well incorporated.
  7. Add cup of fresh blueberries into the mixture. 
  8. Heat a non-stick frying pan to medium temperature.
  9. Once heated, carefully pour 1 ladle of the pancake mixture and let it cook until the edges start to form small bubbles. 
  10. Carefully flip the pancake with the spatula once the edges are cooked. Cook until golden brown and remove from the pan.


  11. Repeat steps 9-10 until all the batter is complete.


📹Video: https://youtu.be/Kity0bNp8o0


🍏 Nutrition Information 🍏

Ingredient
Notable Micronutrients (% Daily Value)
Health benefits
Almond Milk: 8 oz (240g)
Calories - 90 (25 from fat)
Carbohydrate-16g (5% DV)
Vitamin A (10% DV)
Calcium (30% DV)
Total Fat- 2.5g (4% DV)
-Benefits depend on the vitamin and mineral fortifications (Ex. Calcium, Vitamin B12)
-Non-dairy/lactose free
Banana (4.5oz / 126g)
Calories-110 (0 from fat)
Carbohydrate-30g (10% DV)
Dietary Fiber-3g (12% DV)
Potassium-450mg (13% DV)
Vitamin C (15% DV)
Great for the heart, with the potassium concentration and low sodium which can help protect against high blood pressure
Oatmeal - 175ml (179g)
Calories-73
Carbohydrate-12g
Dietary Fiber-3.4g
Potassium- 120mg
Phosphorus-127mg
Great source of fiber, and is high in vitamins, minerals and antioxidants that are believed to be protective against heart disease
Vanilla Yogurt - 1 cup
Calories- 208
Fat- 3.06g (5% DV)
Carbohydrate-33.81 (11% DV)
Protein- 12.1g (23% DV)
Calcium (42% DV)
Potassium-536mg
Excellent source of protein, calcium, and potassium
Blueberries - 1cup (148g)
Calories-84
Carbohydrates-21g
Manganese-0.5mg (24% DV)
Vitamin C-14mg (24% DV)
Vitamin K-29mg (24 %DV)
Low calories, but high nutrients

Great source of antioxidants
Protects Cholesterol in blood from being damaged
Honey - tbsp (21g)
Calories-63.8
Carbohydrates-17g
Simple Carbohydrate (water and sucrose) which is made up almost entirely of natural sugar

No fat or cholesterol

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Thank you to Abrar for sharing these pictures of her little ones munching away on the oatmeal pancakes! We love eating healthy!


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Thank you to Sandani for sending us the following picture! Looks delicious! 





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