Shredded zucchini with chicken breast

You will need:
Shredded zucchini
Chicken breast, 3.5 oz (100 gr)
Pam
Spices, like ginger, garlic ( I used granulated this time, not fresh)

Fry the chicken with Pam, don't worry, it won't burn, because after few minutes, the chicken will start releasing its own juices. When it's almost done, add the zucchini.

I find this way prepared zucchini is more interesting, and I really like it.

Sauteed cabbage with sole fillet

You will need:
Cabbage
Sole fillet
onion
Curry
PAM spray

Super easy. Spray the frying pan with Pam, add the chopped onion. When they are nice and done,  put the cut cabbage. You may sprinkle a touch of sea salt or pink salt. Saute about 10 min, then move the cabbage to the side and add the fish. It will only take few minutes for the fish to be done.

Ginger chicken with broccoli

Was not in the mood today to make anything new and exciting...but as it sometimes turns out, God throws in a small gift for you. Like a tasty meal. That is what happened to me today.
I was contemplating what to prepare for lunch. The prognosis was grim and boring. The cravings were bugging me. It's Thanks giving day today, in Canada. My turkey came out beautiful, but I am not the one who will be even tasting it....
I decided to put some effort into my lunch and hopefully to have a more interesting and tasty meal than usual. It came out really good!

You will need:
Cooked chicken breast (or raw and cook it in the process)
1 tsp grated fresh ginger
tomato
 1 tbsp apple cider vinegar
1-2 packs of 1gr of Stevia
salt to taste

Saute the cut up tomato and add grated ginger. Add the ACV, and cut up chicken breast pieces. Sprinkle some salt. At the very end, sprinkle Stevia to taste. I wanted something sweet, so I put two grams, which comes out to two packages.

Broccoli prepare as usual. Cut into pieces. In a pot, put half an inch of water, when it starts boiling, put your broccoli, cover and steam for 1 min. Add some fresh garlic at the end.

Green beans with garlic

Super easy and fast veggie. Cut the end of the beans.

In the pot, put half a cup of water and chopped clove of garlic. Add the beans, cook for few minutes.  Strain the excess water and serve.

Chicken soup

Today I felt for some nice comforting chicken soup.  Since I didn't use the usual chicken bones, but just the chicken breast, this lovely soup has no fat and it is still just as tasty.

You will need:

A few pieces of chicken breast, about 400 gr.

onion

spices (I used paprika and Mrs. Dash)

fresh dill ( I usually buy dill, clean, chop in the mini chopper and freeze in the little bags. That way I have fresh dill all the time).

Take a pot, put chopped or pureed onion. Put the pieces of the chicken and spices, except for dill.

Cook on low heat for 1 hour. Serve with one piece of chicken (about 100 gr or 3.5 oz), sprinkle some dill. Nice, comforting and healthy! 

I didn't have it today, but I believe to put some chopped kale at the very end would be a great idea. That way you get your green veggie, too. Next time!

Beef soup with swiss chard

The weather started to become cold, and I felt for something warm and comforting. That is how this new version of soup was born.

You will need:

extra lean beef, cubed (about 400 grams. Cut the pieces, equal in size and count how many pieces will make 100 grams)
an onion
garlic powder
Swiss chard, washed, chopped with the red bottom parts
Mrs. Dash or any other 'friendly' spice mix


Take the pot, put the meat and bring it to a boil. Meanwhile, in the blender (or a chopper would be fine too), put roughly chopped onion head and add 3/4 of a cup of water. Puree. Add the puree to the water in the pot with beef, add the desired spices, cover, lower the fire to very low, and leave it to cook for few hours.
Once the meat is nice and tender, wash the s. chard, chop, with the red bottoms and put it in the soup. Mix, cover, bring it to a boil and turn the fire off.

Your soup now is done. It will provide you with the comfort of a warm soup on a cold autumn/winter day, and it will give you a serving of lean protein and a serving of a very healthy green veggie. Do not eat the whole meat at once,  eat one serving only.

A bowl of soup with meat has about 233 cal.
The meat alone has 167 cal., Swiss chard 35 cal and
stock  has 31 cal.

Cucumber salad

I found this salad somewhere, but cannot remember where, and adapted to my life style at the time.

You will need:
Cucumber, any kind
Organic apple cider vinegar
Stevia

Shred the cucumber with mandolin, add the desired amount of ACV and Stevia. If you don't have mandolin, you can use either the red beet grater (which is courser than pureed), or simply cut the cucumber any way you like (like julienne or thin slices). Mix and serve.
I do not mentioned salt anywhere, because I don't use any.  On a rare occasion, I use Himalayan  pink salt.

Nutritional information:
0.5 English cucumber has 8 cal and 9gr of carbs.

Sole fillets with asparagus Indian style

Here is another super simple, super fast little recipe.

You will need:
sole fillets
asparagus
turmeric (or just Curry)
and/or paprika
garlic powder


Take a pan, add 1/4 cup of water (actually, just thought of it, the amount of water depends on the size of your pan, I use the large one, like a family size), when it starts boiling, put the asparagus and the sole.

Sprinkle the spices. Put the fire on medium. Turn the fish after few minutes. Sprinkle some spices again. Check your asparagus. I make everything in one pan (that is why I use the big one, plus I don't have a small one),  one serving. It takes so little time to make, that I don't mind to make every time fresh. And that is it. Bone Apetite!

Nutritional values: 
Asparagus, one cup 39 cal, carb. 7gr  protein 4 gr
Sole fillet (87 grams a piece)  77 cal, cholesterol 41 mg, protein 16 gr.
You need to eat 100 gr of sole and that would equal to 115 calories.

Whiting with spinach

Trying to incorporate healthy fish to my everyday diet hasn't been easy at first.  I didn't know many different types  fish. This one, I actually remember from back home, Lithuania, where we used to eat it often.  I like whiting fish because it's so easy to remove the bones. It has one big bone in the middle that comes off very easily once it's cooked.

You will need:
whiting
fresh or frozen spinach
garlic powder
paprika
curry powder (if you don't like curry, feel free to omit it)

In a frying put, put 1/4 of a cup of water. Place your fish, season, cover and let it cook for 5 minutes.
Take the lid off, turn and let it steam some more, until it's done, another 5-10 minutes.

Meanwhile, in a small pot, pour some water as well, and place your spinach. If using fresh spinach, keep on mixing with the boiling water, so the leaves would wilt from the heat. Once they are all soft and deep dark in color, you are done. Sprinkle some garlic powder on top. Place it in the strainer, pat it with a spoon to remove excess water.
The same, simple method you may use for any white fish, whole or fillet.
Place your cooked fish on the plate and with the fork carefully remove the middle bone. Beside, put some spinach. Bone Apetite!

Nutritional values:
100 gr of whiting has 131 cal, fat 1gr, protein 26 gr.
1.5 cups of spinach has 62 cal, 1 gr of carb., 8 gr,.  of protein

Fresh ginger tea to start the day

I have been making this tea for some time now and never really had a cold  since . To me, this tea is elixir of good health. It is an excellent aid for digestion and a great booster to immune system. 

It really is easy to make. I do about 2-3 liters at the time and keep it in the fridge.  

You will need: 

Fresh ginger

Blender or a grater

Clean the ginger, cut into chunks, if pureeing in the blender. If not, grate it with the gadget you have. 

Meanwhile, boil water. I do not pour the boiling water, I let it stand for few minutes, just to make sure that all the vitamins will stay.

After it cools, strain it with the cheese cloth. 

You may add some stevia to it, or honey if desired.

The chunks of cleaned ginger

Ready to be pureed

The pureed ginger

Add hot water and let it steam covered for 30 minutes

The tea may come out quite strong. When drinking it, I put half a cup of water and half ginger tea. It depends on your taste buds.