Prosciutto Cotto and Lentils

Prosciutto Cotto and LentilsLentils have 18 grams of protein per serving, making them the third highest level of protein than any other plant food. Garbanzo beans and wheat berries both have 12 grams of protein per serving.

types of lentilsOut of all the varieties that are grown for consumption, the French Green Lentils are considered the most flavorful, having a delicate peppery taste.

They originated in Puy, France, though today they are also grown in Canada (highest production) Italy and the United States.

The French variety lentil hold their shape well while only taking about 30 to 40 minutes to cook.

On New Year’s Eve in Italy people eat “lenticchie stufate” or in a soup. Why? This is an old symbol of good luck in the Italian tradition, because of their round shape, which resembles coins. They say the more you eat, the more wealth that comes to you.

Our featured recipe contains French Green Lentils, and here is what you well need to prepare your own Prosciutto Cotto and Lentils.

diced vegetables for Prosciutto Cotto and Lentils

Real Whole Food Nutrition

2 medium stalks celery, diced

2 medium yellow carrots, diced

1 small sweet potato, peeled and diced

1 tablespoon minced garlic

1 small red onion chopped

1/2 cup tomato paste

4 1/2 cups broth, your choice beef – chicken – vegetable

3/4 pound prosciutto cotto – about 2 slices 1/2 inch cut, cut into 1/2 inch x 1/2 inch squares

3 tablespoons olive oil

3 tablespoons avocado oil

In a large soup pot over medium heat, add olive oil and minced garlic – sauté until fragrant.

adding vegetables to garlicNext add prepared onion – carrots and sweet potato and mix together.

adding lentils and tomato paste Next add rinsed lentils and mix in. Then add tomato paste and stir being sure ever lentil is coated.

adding brothAdd broth, place lid on pot and simmer 30 minutes or until lentils are cooked.

After 30 minutes there will be only about 1 cup or so of broth – drain and set aside – leave lentil mixture in soup pot.

warming avocado oil and pork fatIn a warm pan with avocado oil add some prosciutto fat with prepare prosciutto cotto and sauté in oil until meat is warmed.

We used refined high heat (to 550 degrees) avocado oil, which has no flavor, therefore not contaminating or changing the smoked flavor of the prosciutto cotto.

Remove meat and mix with lentil mixture.

Prosciutto Cotto and Lentils - close upSpoon Prosciutto Cotto and Lentils to a platter and serve.

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Healthy Mouthwatering Lunch

Quinoa Tuna Patties

Quinoa Tuna Patties

We were hungry, and I thought fast, and this is what I came up with, “Quinoa Tuna Patties.” Quinoa is a gluten-free whole grain, will actually it has been simulated to be called a whole-grain.

Wikipedia describes quinoa best by saying, ” Quinoa is a species of goose-foot, it is a grain grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal. It is not a member of the grass family, it is closely related to species such as beetroots or spinach.”

Quino Nutrition Label Quinoa is the only eatable plant grown for consumption that has the perfect balance of all 9 essential amino-acids essential for human health. The only other food that is eaten with all 9 amino-acids is beef, poultry, and pork. meat. It also contains some vitamins and minerals as shown in the Quinoa Nutrition label image.

It is recommended to rinse quinoa before cooking it. Why?  Because the seeds are coated with saponin which is  a bitter substance that protects the seeds from predators. However, most packaged quinoa sold in the U.S. has been pre-rinsed, but taking the side of caution is best.

Tuna when purchased fresh will contain between 22 and 24 grams of protein. The “yellowfin” has the most protein from all ocean harvested tuna. If purchasing canned tuna, keep in mind it is pasteurized during the canning process. If the meat is dark, 100 gram serving has 25 grams of protein, were as white meat tuna has 23 grams. Tuna also provides essential amino-acids.

Both quinoa and tuna are secondary sources of energy (complex carbohydrates are first) with their primary purpose, being to build muscle, and protect the integrity and health of human cell tissue.

This meal can also be prepared in 30 minutes and is also considered a Salad as a Main Course, because of having a meat mix in with it.

Now for our featured recipe: Quinoa Tuna Patties, and here is what you will need.

12 to 16 ounces of mixed leafy greens

10 ounces (2 5 oz. cans) tuna

1 or 2 medium eggs

1/4 cup bread crumbs, prepared with toasted sourdough bread

1/8 teaspoon Himalayan salt

1/2 teaspoon garlic powder

1 cup mixed vegetables

2 to 3 tablespoons avocado oil

Vinaigrette for leafy greens to follow.

Mixing ingredients for - Ouinoa Tuna PattiesCook quinoa according to package instructions and set aside. While you are cooking the quinoa, heat some water to boiling, place frozen mixed vegetables into a large bowl and pour hot water over them for about 2 minutes, or until thawed out. Drain off water and set aside.

Open the cans of tuna and drain off water. In the large bowl with vegetables add tuna, eggs, salt, garlic, and bread crumbs. Mix together until well incorporated.

frying tuna patties in avocado oilYou and either form a ball of tuna mix with your hands and fry in a large heated skillet with avocado oil or as we used a cookie cutter, to form the tuna patties. We only used one egg, therefore it did not hold together well. Next attempt at this meal, we will use two eggs and possibly 1/3 cup of bread crumbs. Cook on both sides just enough to warm the ingredients and cook the eggs, about 2 minutes on each side.

Plated Quinoa Tuna Patties Mix in a small jar 1/4 cup ginger syrup (purchased at Natural Grocer’s, or your favorite health food store), 4 tablespoons avocado oil ( a 1 litter bottle at Costco is $9.79 – 2014) and 2 tablespoons rice vinegar. Place lid on jar, and shake. Plate leafy greens, drizzle vinaigrette over greens and top with a Quiona Tuna Pattie, and serve.

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High Protein Egg-Spinach Combo

 

High Protein Egg -Spinach Combo(2)Maybe your wondering why this would be a high protein breakfast combo? All you see is an egg, which everyone knows has protein. Of course the amount of protein depends on the size of the egg. A large egg has 6.29 grams of protein, a medium egg has 5.54 grams, and a small egg has 4.65 grams of protein. The protein is shared between the egg white and the yolk.

Single serve coffeeWhile we have the coffee going, let me explain more why this is a high protein breakfast. One cup of raw spinach has only 1 gram of protein, but when it’s cooked it has 7.6 grams. The protein in spinach though is not a complete protein, meaning it does not supply all 9 essential amino acids like as a complete source of protein would. Amino acids are the building blocks of proteins, and there are more than 20 different amino acids.

So now that’s were the egg comes in. An egg with its protein provides all of the amino acids you need in your diet. Our bodies need  amino acids, as they are building blocks, making all the cells and tissues found inside of us.

But please don’t through your egg yolk out and only be content with an egg white omelet. The yolk contains 90% of the calcium, iron, phosphorus, zinc, and vitamins B-6 and B-12.

Our featured breakfast –High Protein Egg-Spinach Combo- has 9 grams of protein, which will carry you right up to lunch, with no snaking on junk food before. The spinach provides fiber and with its protein as well as the eggs, your digestion time is slowed and your blood glucose doesn’t spike, giving you energy for a longer period of time.

Now for our featured breakfast and here is what you will need.

1 large egg

3 tablespoons extra virgin olive oil

2 garlic cloves, minced

8 baby spinach leaves

4 cherry tomatoes, sliced in half

1/4 cup jack cheese, shredded

preparing ingredients for High Protein egg-Spinach Combo

 

Heat a small frying pan with the olive oil over medium heat. Add garlic and saute, 1 to 2 minutes. Next add the tomatoes and saute 1 minute more. Now add the spinach leaves, then crack open the egg over the other ingredients in the pan. Next top with the jack cheese, which adds a few grams more of protein.

cooking egg one minute with lid on

Now place a lid over the frying pan and cook for 1 minute.

High Protein Egg -Spinach Combo

Plate and enjoy with your fresh cup of brewed coffee (or your favorite morning beverage).

 

Those who skip breakfast eat more

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Please don’t skip breakfast. Read our article –How Important is Breakfast for You– (FREE e-book provided).

 

 

 

 

 

 

 

 

 

 

 

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Honey Roasted Nuts

Honey Roasted Nuts

A part from being a mouthwatering snack, honey roasted nuts have nutritional benefits as well.

Nuts have protein, fiber, antioxidants and mono-saturated fat. It’s the fat that protects you from chronic heart disease. Some studies have reported that consuming one ounce of nuts daily reduces the risk of developing diabetes.

To receive the value of 6 grams of protein in Almonds you need to eat one ounce (about 24 nuts). There is also the benefits of vitamin E and the trace mineral magnesium.

To get 4 grams of protein from Cashews it is also one ounce (about 18 nuts) along with these trace minerals: selenium, magnesium, phosphorus and iron.

Twenty halves of pecans will give you 3 grams of protein along with vitamin B-1 for energy and the trace mineral zinc.

Now let’s get to roasting!!

Here is what you will need:

ingredients for Honey Roasted Nuts

In a medium bowl pour in three cups of mixed nuts, almonds, cashews and pecans. Pour 1/4 cup of honey over the nuts. Cut up 3 tablespoons of butter into small chunks
and disperse over nuts. Add 3 teaspoons of orange zest and sprinkle in the 1/2 teaspoon mixed cinnamon and nutmeg. To make it a better choice snack for the health of your heart replace the butter with 3 tablespoons of coconut oil (read our article about: Adding a Little Zest).

mixing all ingredients together for roasting

Next place bowl into microwave for 4 to 7 minutes. The time will depend on your microwave. I was able to roast the nuts in 4 minutes. Half way through the roasting stir
the mixture up. Place back into the microwave and continue to roast. While you are waiting place a sheet of parchment paper onto a cookie sheet or jelly roll pan.

preparing  finished roasted nuts for cooling

When nuts have finished roasting, remove the bowl and pour nuts out over parchment paper. Allow the nuts to cool for about 20 to 30 minutes.

adding sugar, dried cranberries and dried coconut
Next, with clean hands break up cooled roasted nuts and place into a large bowl. After you have broken apart the roasted nuts add about 1/4 cup or less of sugar (optional). The amount of sugar is to your liking. Mix up the nuts to coat them with the sugar. The amount of dried cranberries and shredded coconut is also to your liking. I added two handfuls of cranberries and two handfuls of coconut. Now mix in these additions until well incorporated.

Take your Honey Roasted Nuts and place them into a jar or container with a tight fitted lid. Enjoy!!

Honey Roasted Nuts packed into a Jar

You can have Honey Roasted Nuts with your next party or dinner gathering along with these other favorites Party Favorites .

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Salad as a Main Course

Salad as a Main Course

According to whfoods.org website, chicken is rated as a very good source of protein, providing 67.6% of
the daily value for protein in 4 ounces. Protein can be important in reducing bone loss in older people.

One scientific study on the subject showed that men and women from 70 to 90 years old who had the
highest protein intake lost significantly less bone over a four-year period than those who consumed less
protein.

Animal protein, as well as overall protein intake, was shown to be associated with preserving
bone mass in our bodies. Chicken is also an excellent source of the cancer-protective B vitamin, niacin
and is also a very good source of the trace mineral, selenium. Selenium helps with the function of the
thyroid hormone metabolism, antioxidant defense systems, and immune function.

As for the leafy greens, they may help prevent cancer and heart disease, specially the dark greens. Leafy
greens are nutrient rich and full of vitamins. They are a healthy food choice as they contain no
cholesterol and are low in sodium. They are also rich in iron, calcium and phytonutrients.

Leafy greens are also good for vitamin K a fat soluble vitamin stored in the liver. Vitamin K is important
for blood clotting and wound healing. According to the FDA adults need 0.001 mg of vitamin K per 2.5
pounds of body weight per day. Vitamin K deficiency is rare and usually occurs when the body is unable
to absorb vitamins from the gastrointestinal tract. If you are low on vitamin K the sign will be easy
bruising or bleeding easily.

Prepare fresh chicken according to recipe, add vegetables, fruits, spinach and other leafy greens and
presto you have a “Main Course Salad.” Link here for some ideas for lunch tomorrow or dinner tonight!!

What Other’s are saying about Salads, Main Course Meals, or Food In General

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Crepes with Sour Cream and Orange Marmalade

Crepes with Sour Cream & Orange Marmalade

This appealing and appetizing recipe has lots of protein in it with four eggs. Each egg contains about 21 grams of protein if it is a medium egg. The whole milk provides another 8 grams and the marmalade has no protein in it.

Thou it does have 13 grams of carbohydrates, and that is about 5% of your daily need based on a 2000 calorie diet. The right protein, such as eggs have will make us fell full and we will not eat other fatty sugary foods later.

 

Here is what you will need:

crepes ingredients

To fill the crepes and top them…you will need:

crepes filling and topping

Use whole fat sour cream. The low fat or non-fat is too runny. And you don’t want your crepes running away before you can eat them. As the whole fat sour cream is thick you can use a little milk or cream to help thin it out some.

For the marmalade depending on how many people you will be making crepes for, 1 10 oz. jar may not be enough. So use 2 – 10 oz. jars. To warm the jam, empty the jar of jam into a small pot and warm it, making sure not to scorch the pot or burn the jam.

Another option is to heat some water to boiling point in a small sauce pan and place the jar of jam into the hot water. Remove the lid before putting the jar into the water. Turn off burner. While you are preparing the crepes, the jam will be warming to liquid form.

As stated in an image above you can replace butter with coconut oil. Place the two tablespoons for about thirty seconds in a microwave to liquefy the oil. As it is a hard substance. Beat the four eggs and then pour in the coconut oil and mix in well.

mixing coconut oil with eggs for crepe batter

Next in a large bowl mix together the flour, sugar, salt, milk and eggs and whisk well. You should have about 3 cups of crepe batter.

crepe batter three cups

Next lightly grease with some olive oil a medium size frying pan (crepe pan if you happen to have one) on medium-high heat. Pour 6 tbsp. of batter onto pan and grab the pan by the handle and swirl the pan until the batter is spread out thin.

If you get the batter spread out thin enough, it will cook through. No need to turn crepe like you do with pancakes. Allow to cook 1 to 2 minutes or until golden brown.

allow crepe cook through

Notice how the outer edges of the crepe are cooked and center still needs a few seconds to be cooked all the way through. Once done crepe will slide right out onto a plate.

Spoon out sour cream over center of crepe, about 2 to 3 tablespoons.

preparing crepes with sour cream

 

After spooning on sour cream roll crepes. Place two side by side. Pour some warm orange marmalade over top.

 

creppes with orange marmalade

These type of crepes stuffed with sour cream are known as “Continental Crepes”. If you wish you can enjoy some fried bacon and a cup of coffee with this dish. Two are very filling but your 3 cups of batter should make about 10 crepes which is 5 servings.

Crepes with Sour Cream and Orange Marmalade
4 eggs

1 1/3 cups milk

2 tbsp. butter, melted*

1 cup flour

2 tbsp. sugar

½ tsp. salt

In a large bowl, whisk together eggs, milk, melted butter (coconut oil), flour, sugar and salt until smooth. Heat a skillet or crepe pan over medium-high heat. Grease pan with a small amount of olive oil. Apply with a brush or paper towel. Spoon 6 tablespoons of batter onto hot pan. Grab pan by the handle and tilt pan in a circular motion to let batter spread out. The crepe must be thin on pan. Cook 1 to 2 minutes on one side only or until golden brown.

*optional: 2 tbsp. coconut oil, melted

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