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Mediterranean Diet Health Benefits

Improving your health means every bite you take counts. Maintaining nutrition when on the Mediterranean Diet It all starts today.

Each good and each bad bite has an effect on you—whether small or big. Getting in control is the most important step.

You might be wondering if it‘ll actually help. That said, with everything being an open buffet within this diet.

This isn‘t done through restricting yourself from food, but you choosing what you eat. In the simplest terms, we start with a pyramid whose base is the most essential and daily things you need.

fish Mediterranean diet
Mediterranean Fish Diet

Next, it‘s advisable to have items any of the following items on a daily bases:

whole grain, pasta , rice, couscous, potatoes, barley

It is also recommended to have around 7 portions of fruits.  Check with your employer to get fruit delivered.   Fruit eaten throughout the day is beneficial to well being.

As you move on to the top, you need to feed your body that particular food item. This base would start with some physical activity through exercise. You can take your pick, but having a healthy amount of activity is to achieve any kind of health level.

When you move on to the top, you need to feed your body that particular food item. This base would start with some physical activity through exercise. You can take your pick, but having a healthy amount of activity is to achieve any kind of health level.

Be generous with your olive oil. Next we have a few items which should take weekly.

They‘re good for you, but taking them in large quantities isn‘t healthy. That overdose will lead to things you‘re trying to avoid.

Again if you are not exactly being strict with these, you are just making sure you include them once a week.

These foods include:

Fish, Poultry, Eggs, Sweets

For more information about fruit at work, please check out www.fruitfreshdelivery or call 561-404-9874

In some cases your corporate health insurance will pay for it or help.

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Cauliflower Rice Recipe, Healthy and Delicious

Super Healthy Cauliflower Rice Recipe

Once you learn how to make cauliflower rice, you will never want to eat white rice again!  White rice is the least healthy of the rices.   White Rice is higher on the glycemic index.  And it has less vitamins, fiber, minerals and protein.  Cauliflower rice is super healthy and it is a great source of Vitamin C, it’s high in fiber and protein.  It is also great to detox your body and it helps fight cancer.

Rice with cauliflower and Protein
Protein packed rice with cauliflower.

Cauliflower is also gluten free and paleo.  Its quick to make and you can add lots of cool stuff to it to make it taste anyway you want.

What You Need:

1 head of chopped cauliflower

Olive oil

4 chopped garlic cloves

salt/pepper

What To Do:

1.  Put cauliflower into food processor and pulse until it looks like rice.

2.  Heat pan with a little olive oil and add garlic.  Saute for a couple minutes then add cauliflower rice.  Cover and cook for 10 minutes.

3.  Stir well and add salt/pepper and cook another 5 minutes. Or until all moisture is removed and it looks like rice.

You can add some of these other veggies to make your cauliflower rice more tasty:

carrots

onions 

edamame

wine

sesame oil asparagus

tofu

lemon juice

cherry tomatoes

cucumber

green onions

broccoli

Eat more veggies and Fruit during the day and stay far away from the Junk food at work.

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Coconut Tofu with Lemongrass Peach Salsa

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Coconut Tofu with Lemongrass Peach Salsa recipe:

This is a quick and easy Vegetarian recipe that brings lots of bold flavors into boring and bland Tofu to make it taste really special!  If you want, you can easily substitute chicken or your favorite white fish in the recipe.  What I like about this is that it is ready in less than 30 minutes and it uses my favorite fruit….peaches!  This is a great summer recipe that is light and nutritious!

Here’s What You Need:

2 seeded and minced jalapeño peppers (red)

1 tbsp fresh basil

3 medium peaches, peeled, pitted and diced

1- 2” piece of fresh lemongrass minced or 1 tsp dried

1 tbsp brown sugar

11 tbsp rice wine vinegar

1/3 cup unsweetened coconut

2 tbsp all purpose flour

2 tbsp cornstarch

2 tbsp olive oil

14 oz extra firm tofu (drained)

What You Need To Do:

Preheat oven 400 degrees. 

Combine peaches with peppers, lemongrass, basil, brown sugar, vinegar and toss in bowl.

Mix coconut, cornstarch and flour.

Cut tofu lengthwise into thin steaks.  Dry tofu between paper towels.  Dip tofu steak into coconut mixture.

Heat olive oil in skillet over medium heat.  Add steaks and cook till golden brown, approximately 2 minutes per side.  

Serve tofu steaks with the the peach salsa and voila!!!!

You can serve this with jasmine rice or quinoa with herbs and scallions…

 

Enjoy!