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I cook from mediterranean cookbook
braised green beans with tomato and fingerling potatoes
saute small onion chopped in olive oil (1/2 c)
add green beans and cook 15min then add 1.5 cup tomato sauce , 4 tablespoon mint, salt pepper, fingerling potatoes or one large red potato and 1/2 cup water
make sure green beans on top and simmer for 45 minutes
My favorite high protein breakfast is eggs. I leave very early in the morning for a commute by train, so this is what I do for breakfast. I take a small round plastic container and spray it with cooking spray. Add two eggs, poke with a fork to slightly break the yolks (so they don’t explode in the microwave) and add some salt free spice mix. Microwave in 30 second segments, stirring and/or turning in between until done. Put the lid on and take to eat at work or on the train! I pair this with a piece of Ezekiel bread toast for more protein and fiber. I pack all my food for the day the night before: veggies with hummus for snack, protein with beans and veggies or a tomato for lunch, fruit and cheese for late afternoon.
This has become one of my favorite things to eat (and cook because it is so easy!). Please note it does have pasta in it (I know pasta can be a trigger food for some people, including me), but I think it would still be delicious if the pasta were swapped for another whole grain like barley or even a whole wheat pasta. The key is to keep the grain or pasta small in size.
It is a vegetarian dish but you can easily swap chicken broth for the vegetable broth if you choose and add some shredded chicken if you like in place of one can of beans. This is a pretty versatile dish!
Pasta Fagioli Soup
Add all in a soup pot and simmer for one hour.
1 large onion diced
2 cloves garlic, minced
1 (15 oz) can petite diced tomatoes
1 (15 oz) can tomato sauce
4 cups vegetable broth
1 1/2 cups water
1 Tbsp. dried parsley
1 1/2 tsp. dried basil
1 1/2 tsp. dried oregano
1 tsp. salt
1 tsp. black pepper
1 (15 oz) can cannellini (white kidney) beans, mostly drained
1 (15 oz.) can light kidney beans (mostly drained)
1 (15 oz.) can navy beans
After an hour, Cook 1/4 or 1/2 of a box (or, cook 6-7 oz) of Ditalini pasta for 8-10 minutes and add to soup. Optional: add chopped (large pieces) of baby spinach at the end of cooking time. Sprinkle parmesan cheese in servings.
I don’t have a recipe to share. I just wanted to jump in and suggest using a calorie tracking app. I use one, and I’ve made a commitment to myself to lose a few pounds. My goal is to do it in a healthy, attainable, and maintainable way. I’m eating things I still like, just smaller portions, and I’m adding in more veggies, more protein, and more fruit. I figured out that my approach to diet needs to be the same as it has been for exercise: what works for me. And it needs to be small steps. I’m at week 2 of “healthier eating,” and I’m feeling great!
Hey everyone! I just wanted to share a recipe/site I use often that has lightened-up comfort food. She (Emily, no affiliation) has simple, inexpensive, and flavorful recipes. One of my favorite healthy weeknight dinners is her ‘Spicy Sausage Pasta’. It’s really yummy! But be sure to check out her other recipes! They’re awesome.
I hope this is helpful to someone! 😀