Categories
Recipe

Sheet Pan Omelet Roll Ups

As we already know, breakfast is the most important meal of the day. So, here is a tasty breakfast idea for you.

Healthy Omelette Roll with Low Calories
Healthy Omelette Roll with Low Calories

INGREDIENTS FOR SHEET PAN OMLET ROLL UPS

  • 6 large eggs
  • 1/4 cup (59ml) 2% milk
  • Quarter  cup (6g) chopped fresh basil
  • 1/4 teaspoon salt
  • Quarter teaspoon pepper
  • 1/4 cup (60g) soft goat cheese, room temperature
  •  cup (64g) cucumber, thinly sliced
  • half cup (85g) roasted red bell pepper, sliced and patted dry
  • 2 cups (57g) mixed baby greens

 

NUTRITIONAL VALUES FOR SHEET PAN OMLET ROLL UPS

  • Calories: 348 kcal
  • Fat: 23 g
  • Carbs: 9 g
  • Protein: 29 g

 

HOW TO MAKE SHEET PAN OMLET ROLL UPS

  • Preheat the oven to 350°F (177°C).
  • Line a 9-by-13-inch sheet pan with parchment, leaving 2 inches overhang on the long sides.
  • Run your fingernail along the parchment at the sides of the pan to create a sharp edge so the liquid egg lays flat and even all the way to the edges of the pan.
  • Spray the pan with cooking spray.
  • Whisk the eggs, milk, basil, salt and pepper together in a medium mixing bowl.
  • Pour into the sheet pan, tilting the pan so the egg reaches all the corners.
  • Bake until the eggs are set, 15 minutes.
  • Transfer the baked eggs onto a cutting board with parchment side up.
  • Discard the parchment paper. With the long side facing you, cut the baked eggs into 4 equal strips.
  • Spread each strip evenly with 1 tablespoon of cheese.
  • Arrange cucumber and red pepper slices at the end of each strip closest to you.
  • Top with the baby lettuce, it’s OK if some is peeking out the sides.
  • Roll up the egg strip tightly around the filling and place rollups seam side down on 2 plates.
  • Secure with toothpicks, if desired. Serve immediately.

 

Serves: 2 | Serving Size: 2 rollups

 

For more inspiration

Don’t hesitate to follow us, Ruddy.

Categories
Recipe

Health Cheesy Meatless Meatballs

These Meatless Meatballs are made with lentils and wild rice, and topped with marinara sauce and melted cheese. Great, healthy dinner! It is Healthy Because the amount of Calories is not that high, that is why is considers as it is a healthy Meatless Meatballs

 

NUTRITIONAL VALUES PER SERVING FOR CHEESY MEATLESS MEATBALLS

  • Calories: 308 kcal
  • Fat: 5g
  • Carbs: 50 g
  • Protein: 14 g

INGREDIENTS

  • 1 bag prepared brown and wild rice (about 2 cups cooked)
  • 1 cup cooked lentils
  • one  garlic clove, minced
  • 1/2 teaspoon cumin
  • 1/3 cup flour
  • 3 tablespoons seasoned breadcrumbs
  • olive oil
  • marinara or tomato sauce
  • cheese

 

HOW TO MAKE CHEESY MEATLESS MEATBALLS

  1. Preheat oven to 350 degrees.
  2. Mix rice and lentils in a bowl with the garlic and cumin. Add the flour and breadcrumbs. The mixture will be crumbly.
  3. Fill a bowl with warm water. Dip your hands in the water; with wet hands, form the crumbly mixture into small egg shaped balls. Add a few drops of oil or water to each meatball as you shape it to help it stick together. Place meatballs on a baking sheet and top each with a knob of oil.
  4. Bake for 20 minutes, turning and adding more drizzles of oil as necessary.

When toasted on the outside and warmed through, remove from oven and place individual oven-safe bowls. Cover with tomato sauce and cheese and bake on high broil (or microwave) until heated through and cheese is melted.If you like this blog and want to see more please Click here to see our blogs .

If you don’t have the chance to cook at home and would like to discover food that fits your calorie choice; download Ruddy!

If you want to watch video of bout how to prepare  Cheesy Meatless Meatball Mediterranean Quinoa Bowls with Red Pepper Sauce

 

Categories
Recipe

Honey and Mustard BLT Sandwich

 

 

Honey and Mustard BLT Sandwich is the perfect lunch idea! It is both really healthy and tasty, which is the best combination. Here, you can find more information regarding it’s nutritional values and it’s recipe

 

INGREDIENTSFOR

 HONEY AND MUSTARD BLT SANDWICH

  • 2 pieces of smoked jambon
  • 115g of chicken breast
  • 1 tbsp fat-free yoghurt
  • 2 tbsp mustard
  • 2 tsp honey
  • 40g red onions (chopped)
  • ½ tsp garlic powder
  • Salt and pepper
  • 100g greens
  • A tortilla
  • ½ tomato (chopped)

 

 

NUTRITIONAL VALUES PER SERVING

 

  • Calories: 615 kcal
  • Fat: 23 g
  • Carbs: 56 g
  • Protein: 46 g

HOW TO MAKE HONEY AND MUSTARD BLT SANDWICH

Pre-heat the oven to 200 degrees. Cook the jambon for 15 minutes

Mix the yoghurt, chicken breast, mustard, honey, red onions, garlic powder, salt and pepper in a bowl.

Heat the tortilla in a microwave to soften it. Divide into two and put the mixture of greens, chicken and tomatoes. Put a piece of jambon in each.

If you don’t have the chance to cook at home and would like to discover food that fits your calorie choice; download Ruddy!  Ruddy shows the restaurant options around you, based on your calorie choice. Follow us to keep updated!

Recipe inspiration source.

 

 

 

 

Categories
Others

Food You Should Eat For Exercise

When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.

 

 

THE TYPES OF FOOD AND WHEN TO EAT

People eat all kinds of foods to fuel their physical activity. You could eat the same foods at the same time and they would still affect your performance. However, the food type and the timing are much more significant in terms of how they influence your exercise. The type of food you choose has a big impact on how your body reacts and responds to them. Therefore, you need to make sure to eat the right food when it comes to exercise performance. When your body needs nutrients, it seeks out the best sources of energy in the form of carbohydrates. However, carbohydrates require energy to be broken down and absorbed in the blood before the nutrients are released into the body. This is why carbohydrates give you a short burst of energy, but also result in a low blood sugar response.Foods You Should Eat For Exercise

 

PROTEIN, CARBS AND FAT:

When considering which foods to eat for exercise, protein and fats need to be the first priority. So if you’re looking to exercise for 40 minutes, you’re probably going to need to eat some carbs. And although most people know that eating carbs increases your blood sugar, it’s actually high-protein, high-fat foods that provide the extra fuel you need to train hard. For example, when a runner has a hard time building endurance, they need to get enough fat to fuel their workout. And, by eating enough high-quality fat, it’ll help to increase satiety and give the body a supply of nutrients that it needs. The Fats Carbohydrates When carbs aren’t enough, the next logical step is to look for foods that will provide an adequate dose of carbohydrates. if you need more information  .

 

THE BEST FOODS FOR WORKING OUT

Start out small with the foods you should eat first. First, aim for some 400mg of protein per meal, and 20 grams of carbohydrate (protein is a high-quality carbohydrate that provides energy while eating fewer calories). The same rule applies for carbs too. Aim for around 50 grams of carbs, which can be broken down into around 60 grams of sugar, 20 grams of fiber and 6 grams of protein. Let’s start with the usual suspects. There’s a good reason you see bowls of pasta on the pro-lean trainer’s Instagram feeds. They’re high in fiber, and low in calories. Plus, whole grain pasta has high levels of fiber that keep you full for longer. Milk and dairy are also common pre-workout foods. That’s because high-protein milk (and even yogurt) are great carbohydrates that are easy to digest.if you would like to see one of the good and healthy food click here .

Foods You Should Eat For Exercise

 

CONCLUSION

Whether you are just starting out or are training for a marathon, you need to be mindful about what you eat. Because healthy eating and regular exercise are your keys to a stronger body and a strong mind.