top 5 diet recipes healthy and Tasty Clean Food Calories: 165

How to Cook Clean


Cooking doesn’t necessarily preserve the nutrients and benefits of your food. Some of these nutrients are destroyed, like vitamin C, but others are increased. So if you’re not a follower of the raw trend, I suggest you cook your food wisely so it tastes great and preserves as many nutrients as possible.
Cooking clean starts with choosing clean ingredients, the ones that come from safe sources and are healthy and chemical-free. With these kinds of ingredients on hand, the job is half done already! From delicious ingredients to amazing cooked food is just one step.
Clean cooking means avoiding frying food on huge amounts of oil and focusing more on frying in small amounts of oil, steaming, stewing, and cooking on low heat. However, of all of these, steaming is the most nutritious and preserves most of the vitamins, antioxidants and fibers. Apart from the cooking technique, there’s one more important thing to consider – reducing the amount of salt you use in cooking. You are free to use spices and herbs, but reduce the salt and try to enjoy food in the most natural possible way. That’s when you get more flavors and nutrients that are crucial for a healthy lifestyle, healthy mind, and a healthy body.

Guacamole Bruschetta



Avocado is an excellent choice of good fats and it is such a versatile fruit. In this combination it yields a rich, delicious, fresh bruschetta, perfect for a quick appetizer.
Time: 25 minutes / Servings: 8
Calories: 126 / Fat: 6g / Protein: 3.9g / Carbohydrates: 16.8g

Ingredients

  • 8 slices whole grain bread
  • 1 ripe avocado
  • 2 garlic cloves, minced
  • 1 ripe tomato, diced
  • 1 cucumber, diced
  • 1 green onion, chopped
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped cilantro
  • Salt and pepper to taste

Directions

1.  Toast the bread and place them on a platter.
2. Mash the avocado into a bowl and stir in the garlic, tomato, cucumber, green onion, lemon juice and cilantro.
3. Season with salt and pepper then spoon the mixture over the bread slices.
4. Serve immediately.


Tomato and Cheese Skewers



This is such a quick appetizer, but so pretty and fresh! The ingredient list is simple, but the result is beyond delicious. It is a dish that shines through its simplicity.
Time: 20 minutes / Servings: 6
Calories: 130 / Fat: 9.8g / Protein: 8.6g / Carbohydrates: 3g

Ingredients

  • 2 cups cherry tomatoes
  • 6 oz. mozzarella, cubed
  • 6 basil leaves
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • Wooden skewers or toothpicks

Directions

1 .    Place the tomatoes and mozzarella on skewers.
2 .    Garnish with a leaf of basil and season with salt and pepper.
3 .    Place the skewers on a platter and drizzle with olive oil.
4.     Serve fresh.

Cream Cheese Cucumber Cups



Turning cucumbers into a delicious appetizer is a great idea because they are refreshing and have a low caloric content. The filling is done with low fat cheese and parsley so it tastes great, but it is guilt free as well.
Time: 30 minutes / Servings: 4
Calories: 54 / Fat: 0.6g / Protein: 5.4g / Carbohydrates: 7.9g

Ingredients

  • 2 cucumbers
  • ½ cup low fat cream cheese, softened
  • 1 garlic clove, minced
  • 1 tablespoon chopped dill
  • 1 tablespoon chopped parsley
  • Salt and pepper to taste

Directions

1.  Cut the cucumber into 1 1/2 –inch thick slices then scoop out part of the flesh to form         cups.
2.  Place them all on a platter.
3.  Mix the cream cheese, garlic, dill and parsley in a bowl.
4.  Add salt and pepper to taste then spoon the mixture into the cucumber cups.
5.  Serve them as fresh as possible.

White Bean Hummus



Easy to make and fragrant, this hummus is a crowd pleaser. Serve it with a few slices of toasted bread and tomatoes and you’re up for a delicious start of the meal.
Time: 25 minutes / Servings: 6
Calories: 165 / Fat: 5g / Protein: 8g / Carbohydrates: 21g

Ingredients

  • 1 can white beans, drained
  • 2 tablespoons olive oil
  • 2 tablespoons water
  • 2 garlic cloves
  • 2 basil leaves
  • ¼ cup fresh parsley
  • ½ lemon, juiced
  • Salt and pepper to taste
  • Whole wheat bread for serving

Directions

1.     Toast the bread and place it on a platter.
2.     Mix the beans, oil, water, garlic, basil, parsley and lemon juice in a blender until                 pureed and smooth.
3.     Season with salt and pepper and pulse a few more seconds.
4.     Spoon the hummus into a small bowl and place it on the platter next to the bread               slices.
5 .    Serve immediately.

Whole Wheat Zucchini Muffins



These savory muffins can be served as an appetizer for any meal, but they work better on a buffet. If you top them with cream cheese, they turn into a savory cupcake and can easily become the star of your meal.
Time: 40 minutes / Servings: 12
Calories: 132 / Fat: 4.9g / Protein: 3.7g / Carbohydrates: 18.7g

Ingredients

  • 2 cups whole wheat flour
  • 1 teaspoons baking powder
  • ½ teaspoon baking soda
  • 1 pinch salt
  • ½ cup unsweetened applesauce
  • ¼ cup olive oil
  • ¼ cup milk
  • 1 teaspoon honey
  • 2 cups grated zucchinis
  • ½ cup low fat cheese, crumbled

Directions

1.     In a bowl, combine the flour, baking powder, baking soda and salt then stir in the applesauce, olive oil, milk and honey and mix well.
2 .    Fold in the zucchinis and cheese and spoon the mixture into 12 muffin cups lined with muffin papers.
3.     Bake in the preheated oven at 350F for 20-25 minutes or until well risen and golden brown.
4.     Let them cool in the pan then serve.

Enjoy Your Day



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