Tag Archives: Filling

Protein Packed Summer-Ready Salad

Everybody likes a little protein. Well actually, everybody needs protein to survive.

The average human needs 10-35% of their daily calories to come from protein. In total when looking at grams per day, a woman needs 46 grams of her daily food intake to be protein. That means each meal you consume should have almost twelve grams of protein in it. That is if you have four meals per day.

I know for myself I get a minimal amount of protein daily. When one does not eat as much meat as your average North American, it means you do not get all too much protein. Same can be said of iron.

Luckily for this evening’s meal I’ve had more than enough to make me big and strong! I sure won’t be revealing my Popeye guns of steel anytime soon, but my body will be somewhat happy with me.

So what’s a good pre-summer meal that is jam packed with protein?

A delicious salad with chickpeas and broccoli of course!

Creamy Broccoli Salad with Feta

Now I first had this salad in the heart of summer last year. It was a lovely day to enjoy a cool salad and a glass of chilled wine with the sun just dipping behind the house. It was also my twenty-first birthday.

(That’s how I remember the last time having eaten it, it has nothing to do with having a freaky memory like Carrie Wells from Unforgettable)

The salad was a hit at my birthday,  so much so that my picky sister even liked it! I realized from that evening that she likes chickpeas a lot, so now I know that it is safe to make meals with chickpeas for her.

The recipe is super simple and ends up with a fantastic salad which I found here.

Ingredients:

  • 1/3 cup crumbled feta cheese
  • 1/4 cup plain Greek  yoghurt
  • 3 tablespoon lemon juice
  • 2 cloves garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • 1 broccoli head, trimmed and finely chopped (about 3 cups)
  • 1 400g can chickpeas, rinsed
  • 1/2 cup chopped red bell pepper

Instructions:

  1. In a medium size bowl whisk together feta, yoghurt, lemon juice, garlic, and ground pepper. Set aside.

  2. Chop broccoli until crowns are in small pieces and add to feta mixture.

  3. Add chickpeas and bell peppers and mix until all is coated in creamy feta mixture. 

  4. Eat alone or serve as a side dish.

Broccoi Salad with Creamy Feta Dressing

I had my salad with these star shaped pumpkin nuggets.

I’ll have enough left over that I can enjoy the salad on its own tomorrow as a lunch. Deeeelicious!

This salad is so good that I wanted to go for seconds, but I was just so full that I couldn’t actually go through with eating more.

It really is filling and gives you the protein you need.

You really must try this salad! And if you are interested in knowing more about amounts of protein needed on a daily basis here is where I got my information.

Eet smakelijk!

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Colorful Taco’s and Tulips

Happy Monday everyone! I hope you all had a wonderful weekend doing all sorts of great stuff.

I spent my weekend with my father who came up to Europe for work. He’s been in and around Scotland, France, Germany, and had a weekend off and spent it with my sister and I. Although I did see him about three weeks ago before he and mom moved to South Africa, it was nice having him over and spending quality time with him.

Dad and his two daughters at the Keukenhof
Dad and his two daughters at the Keukenhof

Because Daddy was here I didn’t really cook as I tend to more experiment in the kitchen rather than make dishes I know I like. So I feared I would make something absolutely disgusting and we’d have to go out anyway. Instead we went out rather than my cookery making us all ill. We had Greek on Friday, Japanese and Indian on Saturday, and McDonald’s on Sunday. It had been a long time since both my sister and I had McDonald’s so it was a nice change.

Question: When you go to restaurant outings do you ever rate the place? I try to always do so on TripAdvisor!

Now that Dad has gone back to being all over Europe I am back to making my own healthy meals.

Spicy Pangasius Taco Bowl

For tonight’s meal I went for a Spicy Pangasius Taco Bowl. Now I know I swore I wouldn’t be eating meat anymore due to my last incident with causing my smoke alarm to go off, but I couldn’t help myself. This meal looked so good online that I had to make it myself. I found the recipe here, but used a different fish.

Ingredients:

  • 1 heaping teaspoon paprika powder
  • 1 heaping teaspoon cumin
  • ½ teaspoon crushed red pepper flakes
  • 2 Pangasius filets
  • 1-2 cloves minced garlic
  • 1 can (150g)  fresh sweet corn kernels 
  • 1 red onion, diced
  • 1 red pepper, diced
  • 1 can (150g) black beans
  • 1 cups (250ml) cooked brown rice
  • fresh cilantro, avocado, shredded cheese, sour cream, or pico de gallo for topping

Instructions:

  1. Mix the spices together in a small bowl and sprinkle evenly over both sides of the fish filets. Add salt and pepper to taste.

  2. In a large nonstick skillet over medium high heat, heat a drizzle of olive oil. Add the garlic and saute for 1-2 minutes. Add the fish filets to the pan. Grill the fish on each side for several minutes, checking the middle whether if done or not (fish should be completely white and flake apart easily). Remove fish filets and set aside.

  3. Add corn, red peppers, and onions to the pan with no additional oil. Heat over high heat for several minutes WITHOUT stirring to get a brown/black roasted look on the outside. Repeat for several minutes (stir, wait, stir, wait) until the peppers and onions are tender-crisp. Add the black beans and heat through.

  4. Layer rice, corn/pepper mixture, and fish in a bowl – or mix everything together in the skillet. Top with any of the toppings listed above!

Pangasius Taco Bowl

Just one plate (or bowl) of this can really fill you up! I haven’t eaten much today and yet I was full before I could even finish my plate. Luckily I had made enough to make another bowl and place in the fridge for tomorrow.

If you do not really like fish because of the fishiness, then this is honestly the best dish for you. Both tilapia and pangasius are wonderful fishes to cook as they are not fishy at all! So I really think you all should try this.

On a side note, if you’re ever in the Netherlands between March to May you should try and visit the Keukenhof. If you like flowers or you like to see what is typical of the country you visit then the Keukenhof is a place to attend! It is a giant park filled with tulips of all sorts lined up to make designs when looked upon from above. Truly beautiful.

Rows of Flowers

Tulipa "Caribbean Parrot"
Tulipa “Caribbean Parrot”

The Tulip Covered Cow and II hope you enjoy the recipe and one day come to our beautiful country of the Netherlands!

Eet smakelijk!

 

Jam Packed Nutritious Curry!

I am so glad that even though my family is carnivorous, they enjoy vegetarian meals. I guess that makes them more omnivorous, but I like deeming any red meat eaters as solely carnivores.

For tonight we all enjoyed a wonderful meal of curry with pumpkin and chickpeas.Pumpkin, Chickpea, and Spinach Curry on a bed of Brown Rice

Ingredients:

  • 1 small pumpkin, chopped (I used a store-bought bag of chopped pumpkin)
  • 1 ½ cup Spinach
  • 1 cup Kale
  • 1 can chickpeas, drained
  • 1 ½ cans cubed tomatoes
  • ½ teaspoon coconut oil
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • Handful chopped coriander

Spices:

  • 1 Tablespoon cumin powder
  • 1 Tablespoon coriander
  • ½ Tablespoon turmeric
  • 2 teaspoons ginger powder
  • 2 teaspoons freshly ground pepper

Directions:

  1. Place a large pan on the stove at medium-low heat and allow coconut oil to warm up. Once liquid add chopped onion and garlic and cook until translucent and fragrant. Add spices to the onion mixture and allow to become aromatic.

  2. Pour in cubed canned tomatoes and coconut milk and mix well.

  3. Add chopped pumpkin to liquid and allow to simmer for 10 – 15 minutes. Once pumpkin is soft add chickpeas.

  4. Once warmed up, add spinach and kale to curry and allow to become wilted and serve immediately. Top with fresh coriander and enjoy.

Pumpkin, Chickpea, Kale, and Spinach CurryYou can serve this with a side of bread or on top of some rice. I went for brown basmati rice as that is all we had. This meal was actually made of whatever goods we had in our house. Well mostly that is. My mom had to run to the grocery store as soon as we found out we didn’t have cumin in any of our spice drawers. That was pretty disastrous. Well not really, improvisation is an easy task, but cumin is great for a lot of other dishes too.

As for the use of both kale and spinach – I ran out of spinach so I decided to add more green with some kale. Usually meals contain either one or the other, but what’s wrong with both!?

This meal is my mom’s favourite. Last year when I first made it during my month of making pumpkin obsessed meals, I had to make it two or three times because she loved it so much. This though is the first pumpkin curry of 2014. Not bad eh?

And it is a great way to show my Dutch pride with an orange looking meal. Although it is 100% Indian being a curry and all. Oh well, orange meal to show my Dutch pride during the end of the Olympics and an Indian meal to show my love to my Indian boyfriend? That sounds better.

If you end up making this you can exclude the kale from the mix and use 2-3 cups of spinach instead. Also if pumpkin isn’t on hand, go for butternut squash! Both are equally delicious.

I hope you enjoy your meal! Or rather बॉन एपेतीत as said in Hindu. 

Vegetarian Spaghetti Bolognese

Spaghetti Bolognese is a past time favourite for me. As a family we still eat it, but I get a miniature portion with vegetarian beef crumbles while my parents and sister eat a large portion of it.

Tonight though, I made a large batch of spaghetti Bolognese – vegetarian style. I am proud to say that this sauce looked as though it truly had ground beef in it. I even took a photo to send my best friend to show her that it looked as if I was going to eat beef, but really it was all vegetarian. I am a truly happy camper for this.

Vegetarian Spaghetti BologneseDoes that not look extra beefy to you? Well it is 100% vegetarian!

Ingredients:

  • 2 cups wholewheat noodles (or preferred spaghetti type)
  • 1 package vegetarian meat crumbles
  • 1 jar vegetarian pasta sauce (mine had eggplant, zucchini, and bell peppers in it)
  • 1 teaspoon coconut oil
  • 1 red onion, chopped
  • 2 cloves garlic, minced
  • ¾ cup water
  • 1 teaspoon dried oregano
  • 1 ½ teaspoon paprika powder
  • 1 teaspoon olive oil
  • Salt and pepper to taste
  • Parmesan cheese (optional)

Directions:

  1. Fill small pan with water to boil and cook noodles as instructed on box.

  2. Place a frying pan on medium heat and melt coconut oil, once liquidized add chopped onion and garlic and cook until translucent and fragrant. Add meat crumbles and cook until warm.

  3. Add vegetarian pasta sauce to meat and mix well. If too dry add water to sauce to become more liquid. Turn up heat and allow sauce to boil, adding oregano and paprika powder to add flavour. Add salt and pepper to taste if necessary. 

  4. Once noodles are cooked, drain in a colander and return to pan with heat turned off. Add teaspoon of olive oil to the pasta to allow noodles not to stick together. 

  5. Spoon onto plate and top with Bolognese sauce.

  6. Enjoy!

Vegetarian Spaghetti BologneseI definitely enjoyed it! I opted for without the cheese as I am trying to eat more vegan than vegetarian. But this was definitely delicious.

If you are a fan of fooling people into thinking that you are either eating real meat or having them taste real meat then this is definitely something good for you. I mean my best friend (who is a full on vegetarian) thought that this was even real meat until I of course told her and showed her the photo of the sauce in the pan.

Salsa Bolognese

I think my favourite part about this sort of meat substitute is that you can still eat it “raw”. Normal ground beef you shouldn’t eat when it is uncooked, but this you can. It doesn’t taste all too appetizing, but it is edible none the less.

If you make this meal I hope you enjoy it just as much as I did.

Buon appetito!

Peanut Butter and Banana “Quesadilla”

I feel fat. Full but fat.

I made an interesting breakfast today. Something that I may never make again for myself, but maybe one day when I have children this could be a “treat” for my children just as pancakes and waffles were for my sister and I when we were children.

I haven’t a clue where I got this recipe originally but when I looked for an attractive photo I found the recipe on here.

Peanut Butter Banana Quesadilla

The recipe is super straight forward as there are only 4 ingredients.

Ingredients:

  • 1 whole wheat tortilla
  • 2 Tablespoons Peanut Butter
  • ½ Banana, thinly sliced
  • 1 teaspoon chocolate chips

Directions:

  1. Lay out whole wheat tortilla and evenly spread peanut butter on tortilla.

  2. Place sliced bananas on 1 half of the peanut butter covered tortilla.

  3. Sprinkle chocolate chips over bananas and fold tortilla in half.

  4. Grab a frying pan and sprinkle the pan with sunflower oil (or butter) and turn heat to medium.

  5. Fry each side of tortilla until brown and then remove to cool.

  6. Slice “quesadilla” into thirds and enjoy.

Very very sweet. Yes, I like to bake and yes baking means sweet things, but I do not like über sweet things.

So the next time I make this will be maybe for my little sister or for my potential kids as a treat when they are… four or so. So that may be about ten years from now! Because I am too young to have a child at the age of twenty-one.

Plus, before children are had I think it is more ideal to be married first. I guess I am old fashioned like that.

Anyway, if you end up making this I hope you enjoy!

Bon apetito!

Vegetarian Lentil and Quinoa Chili

It is officially winter time! Today is the twenty-first of December, the first day of the winter solstice… however if you live below the equator it is the first day of the summer solstice! In Buenos Aires it has been between 32-40ᵒC (90-104ᵒF) so far, while in New York it has been mostly cold at between -9-1ᵒC (16-34ᵒF). Although, oddly enough it is currently 15ᵒC (59ᵒF)! It seriously fluctuates over there. While if you are up here in Europe (at least on the coast), we have yet to experience both snow and negatives. Which of course usually go hand in hand.

But to begin the winter season, I thought to make a nice vegetarian chili.

Vegetarian Chili

Daddy came home the other day from Angola and when that happens I need to kind of cut my type of cooking to a bit of a minimum. He loves food with a kick, but it is more standard than my style. So I thought of making my chili because to me this tastes like the beef chili mom used to make when I was a meat eater some three years ago.

This is a super hearty meal that hits all the right spots, keeps you warm, while makes you hot from enough spicy flavouring. Honestly truly delicious. The recipe I followed can be seen below:

  • 1 teaspoon extra virgin olive oil
  • 3 garlic cloves, minced
  • 1 cup chopped onion
  • 1 bell pepper, diced
  • 2 cans stewed tomatoes
  • 1 teaspoon cumin
  • 4 teaspoons chili powder
  • 1/8 teaspoon cinnamon
  • 1/4 teaspoon curry powder
  • 1 tablespoon sea salt (or to taste)
  • 1/4 teaspoon black pepper
  • 3 cups chicken stock or 3 cups vegetable broth
  • 1 cup lentils, rinsed
  • 1/2 cup quinoa, rinsed
  • 1 (15 ounce) can kidney beans, rinsed and drained
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1/2 cup cilantro
  • Avocado, if desired (to garnish)

Directions:

1.  Heat olive oil in large pot over medium-high heat. Once oil is hot, add garlic and cook for a minute or until fragrant and slightly golden.

2.  Add onion and pepper and cook for a few minutes or until onion is translucent.

3.  Add in tomatoes, cumin, chili, cinnamon, curry powder, and pepper; bring to a boil, then lower heat and simmer for 6-8 minutes or until tomatoes begin to break down.

4.  Add broth, quinoa, and lentils, and bring back to a boil. Cover, reduce heat, and simmer for 30-40 minutes or until lentils are tender and quinoa has expanded.

5.  Stir in black beans, kidney beans, salt and cilantro. Chili will continue to thicken.

6. Taste and adjust seasonings if needed. Simmer a few more minutes.

This recipe can be found here. If you go to that link you will see the first time I made this chili. I am so happy that they used my photo as their cover photo. Makes me almost feel like a real chef.

And yes, I know it looks like a lot of ingredients, but it is a quick make. Takes just an hour and ten minutes if made properly. The first time I made this recipe I used canned lentils, which obviously makes things go a lot quicker, while this time I allowed the tomato, lentil, and quinoa mixture to simmer on a higher heat than usual. This allowed everything to cook for 20 minutes. So depending on the elements you use, you can shorten your cooking time.

Regardless of how you make it, it is a delicious meal!

Flashless Photo

You know, the reason behind my making of it is rather cheeky. The reason for that is that Daddy is not a fan of quinoa. I am not quite sure why, but it is the truth. I thought that making a chili with lentils, beans, and the almost secret ingredient of quinoa would be perfect. I mean who honestly needs meat when you’ve got those three protein packed foods? And you know what? He loved it!

So for his first homemade meal back home I think this was a proper hit!

I really hope that you all try making this chili once. It could quite possibly be my favourite.

¡Que aproveche!