Tag: low carb foods

  • Arugula and Sweet Potato Salad with Sweet Balsamic Dressing

    Arugula and Sweet Potato Salad with Sweet Balsamic Dressing

    This bowl of goodness is almost a meal in itself and definitely a great way to deliver a dose of healthy raw greens to the body. The sweet potatoes add density and a perfect compliment to the bold flavors of arugula and sharp zest of the balsamic vinegar. This meal will hit all the high notes on your palate and leave you completely satisfied. It’s quick and simple to make, especially if you prepare ahead and have the dressing and steamed sweet potatoes waiting in the fridge. Note: a touch of crumbled cashew cheese would send this salad over the top (You can learn how to make the cheese here).

    SALAD INGREDIENTS

    Serves 2

    8 cups fresh arugula
    ¼ cup dried cranberries
    ½ green apple, sliced paper thin
    ¼ cup walnuts, crushed
    2 cups chopped sweet potato (about 2 medium)
    ½ cup Sweet Balsamic Dressing

    Divide ingredients among two large salad bowls, add ¼ cup Sweet Balsamic Dressing to each salad and lightly toss to cover.

    SWEET BALSAMIC DRESSING

    sweetened with whole food sugar

    Makes about 4 servings

    ½ cup filtered water
    ¼ cup balsamic vinegar
    4-5 medjool dates (7-8 deglet noor)
    1 tsp Dijon mustard
    ½ tsp sea salt

    Place all ingredients into a high-speed blender (like a vitamix or blend-tec) and blend for about 30 seconds. Pour leftovers into a sealed glass bottle or container and store in the fridge for up to 5 days.

    NUTRITIONAL INFORMATION
    not including cashew cheese crumbles

    Calories: 400
    Carbs: 75 g
    Protein: 7 g
    Fat: 10 g
    Omega 3: 1.42 g
    Fiber: 10 g

    Calcium: 207 mg
    Iron: 0.54 mg
    Magnesium: 106 mg
    Potassium: 977 mg
    Selenium: 1.25 mcg
    Zinc: 1.26 mg

    B1: 0.19 mg
    B2: 0.2 mg
    B3: 1.68 mg
    B5: 1.55 mg
    B6: 0.48 mg
    Choline: 40 mg
    Folate: 106 mg
    Vitamin C: 40 mg
    Vitamin E: 2 mg
    Vitamin K: 93 mcg

    BCAA’s
    Isoleucine: 0.18 g
    Leucine: 0.32 g
    Valine: 0.25 g

    Source: cronometer.com

  • Easy Eats: Salmon And Broccoli

    Easy Eats: Salmon And Broccoli

    If you follow any successful bodybuilder, figure model… heck, anyone you know that’s fit and lean, chances are, they’re eating salmon. Couple it up with broccoli and you’ve got a high protein, low-carb lunch or dinner. Broccoli, being high in fiber, will also help with keeping you full and fight cravings. And salmon is a one-two punch of protein and heart healthy fats.

    servings: 1 serving, 380 calories,  50 grams of protein.

    WHAT YOU NEED:

    – Salmon
    – Lemon
    – 1 ½ Broccoli (cut into spears)
    – Red Pepper Flakes
    – Salt
    – Pepper

    MAKE IT HAPPEN:

    Preheat your oven’s broiler to high and bring a pot of water to boil.
    Season salmon with salt, pepper, and red pepper flakes.
    Place 6-8 inches from broiler for 10 minutes.
    Salmon is done once it is opaque and flakes easily with a fork.
    When water comes to a boil add broccoli spears and boil for 3-4 minutes, remove pot from heat and strain broccoli under running cold water.
    Squeeze fresh lemon juice over the salmon…serve and enjoy!

    This content was originally and exclusively published on HUMANFITPROJECT.com

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  • Lean-Down, Low-Carb Chicken, Broccoli, and Rotini Dinner

    Lean-Down, Low-Carb Chicken, Broccoli, and Rotini Dinner

    Going for fat loss? You’ve got to try this low-carb chicken and broccoli with whole wheat rotini dish for dinner. It’s got the perfect balance of protein to pack on muscle and just enough carbohydrates to support recovery and keep energy levels high. The dish makes for a great pre-workout lunch or dinner option.

    8 servings: 438 calories, 27 grams of protein.

    WHAT YOU NEED:

    – ¼ cup extra-virgin olive oil
    – medium onion, chopped
    – 5-6 cloves of garlic, minced
    – 1 lb boneless chicken breast, cut into cubes
    – 6-8 cups of broccoli florets
    – 2-4 cups grape tomatoes, halved
    – 1 package whole-wheat pasta
    – Sea salt and black pepper, to taste
    – 1 cup of white cheddar cheese, shredded

    MAKE IT HAPPEN:

    – Bring a large pot of water to a boil.
    – Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic and sauté until onion is translucent. (Do not let the onion brown).
    – Add the chicken, stirring until no longer pink throughout. Remove from heat and set aside.
    – Add the broccoli to the boiling water and cook until tender (3-4 minutes). Transfer the broccoli and tomatoes to the saucepan with the chicken. Cook until the broccoli is soft.
    – Bring the large pot of water to a boil again, and add the pasta. Cook until al dente, about 8 minutes. Drain the pasta, saving 1 cup of pasta water.
    – Add the pasta, water, salt, and pepper to the broccoli mixture, and toss to mix. Add the cheese and mix again.
    – Serve or let cool and portion out for a few planned meal options.

    This content was originally published on MENSFITNESS.com.