04/15/15- Paula's Healthy Living Exercise/Eating Journal: Sunday

by Paula (Clean Eating Expert) 16. April 2015 05:24

Using different fresh herbs can add wonderful flavor to healthy living meals, with no salt, and few calories.  Some of the more recognizable herbs that you can add are:

1.       Parsley:  There are different types, and are loaded with twice the carotenoid contents of carrots.  It is rich in antioxidants which may help prevent coronary artery disease. 

It is often used as a garnish on plates in restaurants, but can be added to salsa’s for fish, bagged corn for color, or eggs for color.

 

2.       Cilantro:  Often used in Mexican and Middle Eastern foods.  Cilantro has a distinctive flavor.  It can help reduce cholesterol, reduce high-blood sugar and is a good source of vitamin A and C.

 

3.       Basil: One of my favorites, basil has anti-inflammatory and anti-bacterial properties. It is often a part of Italian dishes and is a fresh addition to tomatoes, and as a part of a fresh fruit salsa for fish.  It is wonderful as pesto on pasta or spaghetti squash as well.

4.       Oregano:  A flavor star on lamb, beef, eggs, beans, eggplant and in tomato sauce, oregano is often used dry, but its flavor when fresh is delightful.   As an excellent source of vitamin K, and a good source of A and C. 

5.       Dill: Dill leaves are delicate and are often thought of used with fish.  It is added to Greek yogut dishes with cucumbers and garlic.  High in calcium, iron and fiber, it may be a fresh herb to experiment with.

6.       Mint:  Mint can be utilized for double-duty in your clean eating food plan; it’s great  with meats, vegetables, and marinades, but it can be used to add a flavor interest in water or tea.  Try this instead of soda pop as a healthier choice.

If you’re used to using dried herbs, you will find you must use more  fresh herbs.  Add a small piece of whatever you’re adding to your entrée as a garnish for a wonderful olfactory addition to your meal.

 

Sunday- 04/15/12: Workout Diary

 DAY OFF

  Sunday- 04/15/12: Food Diary

 Breakfast-

Organic steel cut oats (150 cal)

 1/2 scoop protein powder mixed in with oatmeal (90 cal)

1 cup egg whites (125 cal)

A.M. Snack

1 cup 0% Greek yogurt (90 cal)

1/2 banana (40 cal)

Lunch-

4 oz. chicken, baked (187 cal)

10 oz. salad- organic spinach, broccoli, beets, 1 whole artichoke heart, 1 tbls pumpkin seeds (100 cal)

3 oz. sweet potato (115 cal)

 

1 oz. fat free feta, ¼ cup black beans (95 cal)

P.M. Snack-

apple, 2 tbls organic almond butter (210 cal)

1 whole wheat, low-carb tortilla (100 cal)

Dinner-

4 oz black bass (150 cal)

1 cup steamed cauliflower (26 cal)

1/2 cup whole wheat bow-tie pasta, lemon sauce made with cornstarch, non-fat milk, lemon rind, white wine (160 cal)

 

Dessert:

 

bowl of strawberries, blackberries, mango (100 cal)

 


TOTAL CALORIES: 1738

 

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Paula's Healthy Living

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