Vegetable Pecel (A Nutrient-Dense Indonesian Food)

Recipes II

    250 g squash
    200 g long beans
    120 g bean sprouts
    200 g bok choy
    170 g cabbage
    500 g white rice or brown rice
 
Method:

Clean and wash beans and cabbage before the cut. Do not cut too small or too big. Prepare a steamer. After the water boils. Enter pieces long beans, cabbage, bean sprouts, bok choy. Steam for approximately 3-5 minutes. For squash, washed, halved. Can be steamed until cooked or boiled in boiling water about 3 minutes. Remove and drain. Cut according to taste. Prepare in a serving dish, add white rice or brown rice 1 scoop or 1 cup. Add sauce and soy sauce to taste pecel. 

Nutritional value per serving

    Energy: 273.2 kcal
    Fat: 0.8 g
    Carbohydrates: 56.4 g
    Fiber: 7.5 g
    Protein: 10.1 g 

Tips and Advice

The number of ingredients in the recipe is not the main criterion. Berkreasilah with the number and type of vegetables used, for example using tomatoes, radishes, sweet potatoes, lettuce, spinach, and others. To complement the protein source can add ingredients such as boiled eggs, tempeh, beef, chicken, or fish, which must also be processed in a healthy way. Avoid boiling vegetables if not needed, because most vitamins and minerals will dissolve into the cooking water. Food is cooked in advance will be more easily absorbed by the body's nutrients, and also can kill harmful microorganisms. 

For 3 servings 

Nutella Biscotti recipe – 90 calories

I love Nutella, so I thought this would be a great recipe to try… and I certainly wasn’t disappointed! These biscotti have a great flavor and are quite crunchy. You can also try using white chocolate chips instead of the regular ones for a nice visual effect.

Nutella Biscotti recipe – 90 calories
Ingredients:
1/2 cup chocolate chips
1/2 cup Nutella
1/2 cup hazelnuts (optional)
2 1/4 cups all-purpose flour
3 large eggs
2 tablespoons cocoa
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 cup sugar

Preparation:
1. Preheat the oven to 350° F.
2. In a medium bowl, sift together the cocoa, flour, baking soda, baking powder and salt.
3. In a large bowl, beat the eggs until frothy.
4. Add the sugar and continue beating for about 2 minutes.
5. Stir in the Nutella.
6. Add the flour mixture to the egg mixture and stir until well combined.
7. Stir in the chocolate chips and hazelnuts (if using).

8. Flour your hands well and divide the dough into 2 or 3 logs; arrange on a parchment lined baking sheet. Press the logs into rectangles approximately 1/2 inch thick.

9. Bake in the oven at 350 degrees F for about 20 minutes.

10. Remove from the oven. Turn down oven heat to 300° F.

11. Using a serrated knife, cut the logs into 1/3-1/2 inch slices. Arrange on a baking sheet and return to the oven.

12. Bake for about 10-12 minutes, then turn the biscotti over and bake for about 10-12 more minutes (depending on the thickness of your slices).

Servings: 36
Nutritional information for one serving:
Calories: 90
Total fat: 2.5 g
Cholesterol: 17 mg
Sodium: 62 mg
Total carbs: 15.8 g
Fiber: 0.7 g
Protein: 1.7 g
Weight Watchers points: 2

Brussels Sprouts with Black Bean Garlic Sauce recipe – 111 calories

Today I will continue my adventure discovering how to cook Brussels sprouts with this recipe. I like the flavor that the black bean garlic sauce gives to the sprouts, plus you don’t have to add any salt because the sauce is salty. You can find this sauce in the Asian aisles of your local grocery store or you can order it online from Amazon (they have differend brands to choose from, like Kikkoman and Lee Kum Kee).
Brussels Sprouts with Black Bean Garlic Sauce recipe – 111 calories
Ingredients:
1 lb Brussels sprouts
2 tablespoons olive oil
1 1/2 tablespoons black bean garlic sauce
ground black pepper, to taste

Preparation:
1. Wash and trim the Brussels sprouts and quarter lengthwise.
2. Put the oil in a large skillet over medium high heat.
3. Add the sprouts and cook for about 3-5 minutes, until they start to brown. If they absorb all the oil, add a bit more.
4. Add the black bean garlic sauce and stir until the sprouts are coated.
5. Add a pinch of black pepper and cook for another 30 seconds or so.
6. Serve immediately.
Servings: 4
Nutritional information for one serving:
Calories: 111
Total fat: 7.8 g
Cholesterol: 0 mg
Sodium: 23.9 mg
Total carbs: 8.9 g
Fiber: 3 g
Protein: 3.3 g
Weight Watchers points: 2

Low Carb Milk for Low Carb Diet

If you want to go on a low carb diet, the first thing that you probably have to avoid is milk. Milk is filled with a lot of carbohydrates which will eventually ruin your whole diet plan. Imagine having to work out those extra pounds everyday and putting them on again in just a day or two. These are certainly time-consuming, since you have to undergo the same process all over again.

Any type of food which involves milk should certainly be avoided too if you are in a low-carb diet. Dairy products such as cheese or butter may also contain a considerable amount of carbohydrates, but they do not contain as much as normal milk does. You can seek of other alternatives for your favorite milk. These are excellent replacements for the milk you always love to drink.

Milk without Carbs

There are several brands in the market which offers milk without those nasty carbs which you rather do without. One great brand is Hood’s Calorie Countdown products. This line of product of Hoods is certified to give you quality milk but now without the carbs that you always worry about. For one, this type of milk tastes the same as normal skim milk, but this is definitely healthier. There are even different variants to choose from, including chocolate flavored milk which will definitely tickle your taste buds. With this brand, you can be sure that you can have at least seventy five percent of carbohydrates, which can drastically put off several pounds from your weight. This is certainly great if ever you are undergoing a strict diet of any kind, and not just for those who are under a low-carb diet. Not only does this product take off the extra pounds, but it is also delectable. So if ever you are craving to have a gulp of your favorite milk, then no need to fret, because Hoods is a great alternative for it.

Low Carb Alternative for Milk

Soy milk is another healthy alternative. If you are ever seeking for low carb milk, then soy milk is probably one of the things that you should get your hands on. Soy milk is not technically considered as a form of milk, since the end product is produced by soaking dry soybeans and grinding them with water afterwards. As a result, a stable emulsion of oil, protein and water is produced. If you are keen on the taste of how you want to have your milk, you may not find soy that attractive to the taste. Eventually, some get used to the taste of the soy in no time.

Yogurt is another option for low carb milk. Some yogurts may contribute to lose some weight and trim down those fats, especially the ones in your tummy. But nevertheless, be aware of the ingredients which are put in yogurts. Some manufacturers already add considerable amount of other ingredients in yogurt, so even if the yogurt is proven to help lose weight, the materials used in it may do otherwise.