What’s For Dinner? – The Magic of Marinades

What’s for dinner? That question often instills panic in me as a busy working professional. I know I am not the only one! I decided to take on the challenge and find simple, quick, healthy recipes that I can enjoy making and eating and sharing! I am NOT a cook! I am passionate about health and I know if I can help just one person cook more at home with healthy ingredients, then I am making a difference.

I found the magic of marinades!

I am sharing this one with you because I have  lemon tree and a small herb garden and it is EASY!

LEMON-HERB MARINADE FOR PROTEIN OF YOUR CHOICE

Marinating is a simple, versatile technique that can be used to enhance flavor in a variety of dishes. I  have a lemon tree and a small herb garden and just pick my fresh lemons and herbs right from my garden. Marinades are a great way to have variety and yet not take hours to prepare foods.

Marinade Ingredients (to make ¾ cup)

1 lemon, zested

¼ cup freshly squeezed lemon juice

6 tablespoons extra virgin olive oil

1 tablespoon minced fresh garlic

3 tablespoons minced fresh thyme

3 tablespoons minced fresh chives

2 tablespoons minced fresh basil or rosemary

¼ teaspoon red pepper flakes

 

Ina small bowl, whisk together all marinade ingredients. Place choice of meat, fish, chicken in a resealable plastic bag. Add 1 tablespoon marinade for each portion of protein. Marinate, refrigerated for a minimum of 30 minutes or up to 24 hours. Season with salt and pepper before cooking

Recipe for Cauliflower Fried Rice

Cauliflower Fried Rice is so easy to make. Especially when you buy the ingredients all ready to go. Here is the image of what you need.

INGREDIENTS

  • 3 cups of “riced” raw cauliflower (you can buy it fresh in a bag or frozen or rice it yourself)
  • 1/2 cup frozen edamame
  • 1/2 cup carrots, dices
  •  3-4 garlic cloves, minced
  •  1/2 cup onion, diced
  •  1/2 TBSP olive oil
  •  2 eggs (or 4 egg whites) scrambled (if desired)
  •  3 TBSP tamari or soy sauce
  • Diced chicken (if desired)

QUICK AND EASY STEPS

  1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes)
  2. Next add in carrots and cook until carrots begin to soften, about 3-4 minutes
  3. Next stir in scrambled eggs (if desired)  , cauliflower rice and tamari (or soy sauce). Cook stirring frequently for about 5-7 more minutes.
  4. Enjoy adding in your favorite protein and veg. Possible add-ins, chicken broccoli, cabbage, bok choy, water chestnuts, chicken, tofu, and shrimp!

This is delicious, low glycemic, full of healthy fats and good protein and the whole family will love it. I cook it as a full meal and also as a side dish. every time I have made this, people love it.

Want to Know How to Snack Smart?

Snacking between meals can keep you from getting too hungry and help you maintain a more consistent energy level throughout the day. The secret is eating the right kind of snacks, ones that will give your body the nutrients that it needs.

Nutrient Intake
It can be difficult to get all of your daily recommended nutrients from breakfast, lunch, and dinner alone. Eating small, healthy snacks between your regular meals can add to that nutrient intake.

Snacking on a combination of fruits and a few nuts can be a great and easy way to introduce more vitamins, antioxidants, and healthy fats into your body. Grain crackers and vegetables can give you a fiber-rich boost, and low-fat dairies can provide an increase in calcium.

Feel Fuller, Longer     
If you’re concerned about snacking because you’re trying to manage your weight, smart snacking with fiber- rich foods is one way to actually help you out.

Take almonds, for example. A one-ounce serving of almonds (approximately 23) contains about six grams of protein, four grams of fiber, and is only around 160 calories.

A healthy snack fills you up with the right nutrients and can actually allow you to stick to a moderate amount of food when you do eat your next meal. High-fiber snacks take longer to digest than other snacks, causing you to actually eat less.

Have a Plan
One of the best ways to avoid reaching for unhealthy junk foods is to create weekly meal plans that account for cravings between meals. Put tasty, convenient pairings—like apples or celery with peanut butter—and healthy snacks such as cherry tomatoes, olives, and pickles on your shopping list.

Just make sure to mix up your snacks. While it’s important to incorporate whole, low-glycemic foods into your diet, it’s easy to fall into a snacking rut and just go for the same old, same old. And boredom can lead to the sugary, empty-caloric dark side.

Plan your snacks and save yourself any post-eating guilt.

Consider These Snack Options:
These delicious and quick snacks are under 300 calories:

4 Tbsp. hummus + 1 large carrot = 170 calories
1 medium apple + 2 oz. cheese = 235 calories
1 oz. almonds (approximately 23) + ¼ c. dried cranberries = 255 calories
1 slice whole-grain bread + ½ an avocado = 260 calories
1 cup Greek yogurt + ½ c. granola = 290 calories
2 Tbsp. peanut butter + 1 banana = 295 calories