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Recipe

Tuna Burger

Tuna is a lean meat. It’s relatively high in protein but low in calories, which means it will keep you full longer and keep you from eating more. In one study, teens who ate lean fish like tuna regularly for several weeks lost an average of 0.9 Kg more weight than the control group who didn’t eat fish if you want to learn more Health Benefits of Tuna 

 

NUTRITIONAL VALUES FOR TUNA BURGER PER SERVING 

 

Calories: 585 kcal

Fat: 26 g

Carbs: 22 g

Protein: 68 g

INGREDIENTS FOR TUNA BURGER

8 pieces of whole wheat of hamburger crumpet

8 pieces of grilled red onions

175g of roasted red peppers

1300 gr of fresh raw tuna

3 tbsp of hashed raisins

1 tsp of hashed garlic

3 tbsp of hashed black olives

3 tbsp of hashed red onions

1 tsp of thyme

½ tsp of chili pepper

15g of minced fresh parsley

3 tbsp of roasted pine nut

200ml extra virgin olive oil

Salt, pepper

Cooking spray

HOW TO MAKE TUNA BURGER

  1. Preheat the oven to 180 degrees.
  2. Mash the tuna and mix it in the mixer until it reaches the dough consistency.
  3. Put it in a bowl, add the remaining ingredients and mix them with your hands. After adding salt and pepper to taste, form them into balls.
  4. Spray both sides of the balls with cooking spray.
  5. Grill each side for 4 minutes.

If you wish, you can grill the bread too. Spread pesto on bread, put the balls and add the onions and peppers.

 

 

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Categories
Recipe

General Tso’s Cauliflower

 

You have never tasted cauliflower like these before! The Asian vibes thanks to the delicious sauce will leave your tastebuds craving for more.

For the vegetarian version, use vegetable broth

 

NUTRITIONAL VALUES FOR GENERAL TSO’S CAULIFLOWER 

  • Calories: 385 kcal
  • Fat: 24 g
  • Carbs: 34 g
  • Protein: 7 g

 

INGREDIENTS FOR GENERAL TSO’S CAULIFLOWER 

For the general tso’s sauce:

1 tablespoon sesame oil

3 cloves garlic, minced

1 knob of ginger, grated

1/2 cup chicken or vegetable broth

1/2 cup soy sauce

1/3 cup rice vinegar

1/4 cup sugar (more to taste)

2 tablespoons tomato paste

2 tablespoons cornstarch, dissolved in 1-2 tablespoons of cold water

For the general tso’s sauce:

1 cup flour

2/3 cup cornstarch

1 1/2 teaspoons baking powder

2 teaspoons salt

4 eggs

water as needed (about 1/2 cup)

And of course the cauliflower! (cut into small florets)

 

 

HOW TO MAKE GENERAL TSO’S CAULIFLOWER 

  1. General Tso’s Sauce: Heat the sesame oil in a small saucepan over medium low heat. Add the ginger and garlic and stir fry for a minute or two. Add remaining ingredients and whisk to combine. Bring to a low boil; simmer for another 20-30 minutes or until sauce is thickened. Add more sweetness, citrus, etc. to your taste.
  2. Cauliflower Batter: Whisk all the batter ingredients until a loose batter forms. The batter should be thick enough to cling to the cauliflower and cover it but stay loose enough to easily drip off (adjust thickness with water).
  3. Cauliflower Frying: Pour oil into a heavy bottomed skillet to make it deep enough so it will cover the cauliflower about halfway (probably ends up being a few cups). Heat the oil over medium heat. Drop a small bit of batter in the oil to test it – when it rises to the top and bubbles, the oil is ready. Dip cauliflower florets in the batter and let the excess drip off before gently setting in the oil. Fry for a few minutes on each side, then flip, repeating sides several times if necessary until you get a nice golden brown fried exterior. Remove and set on a cooling rack with paper towels underneath.
  4. Serving: Toss the fried cauliflower with the sauce (enough just to cover) and sprinkle with scallions and sesame seeds for serving. Serve with rice.

 

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if you would like to cook General Tso’s cauliflower with rice Click here .

 

Categories
Recipe

Creamy Tortellini Soup

This creamy tortellini soup is one of the lowest creamy soups in calories and it’s definitely worth it!

If you would like to balance the rest of your calories after this meal, check out the Ruddy app.

NUTRITIONAL VALUES PER SERVING FOR TORTELLINI SOUP

  • Calories: 518 kcal
  • Fat: 29 g
  • Carbs: 42 g
  • Protein: 22 g

 

 

INGREDIENTS FOR TORTELLINI SOUP

  • 1 lb. Italian sausage
  • 1 small yellow onion, diced
  • 2 celery stalks, diced
  • 2 large carrots, peeled and diced
  • 3 garlic cloves, minced
  • 1 teaspoon kosher sea salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon Italian seasoning
  • 1 teaspoon fennel seed, crushed or chopped
  • 1 6-oz. can tomato paste
  • 1/2 cup dry white wine
  • 1/2 cup all-purpose flour
  • 6–7 cups chicken broth
  • 14 oz. refrigerated cheese tortellini
  • 2 cups half and half or heavy cream
  • 1 handful chopped fresh spinach

 

 

HOW TO MAKE TORTELLINI SOUP

  1. In a large stockpot set over medium-high, cook the sausage, breaking up into little pieces. When sausage is mostly browned, add onion, celery and carrot, sauté for 5 minutes or until the vegetables are soft.
  2. Add the garlic, spices, and tomato paste; sauté for an additional 3-5 minutes, or until fragrant, stirring occasionally to prevent it from burning.
  3. Add wine and let it cook out for a few minutes. Stir the flour into the sausage and cook for 1 minute. It’ll be sticky and dry. Gradually add in the chicken broth, stir to combine. Continue cooking until the mixture reaches a simmer, then reduce heat to low and simmer for 15 minutes.
  4. Add the cream, then bring it to a low simmer. Add the tortellini and spinach. Cook just until tortellini is al dente, per package directions. Serve with fresh parsley and Parmesan and dunk with cheese bread!

 

If want to do make Vegetarian tortellini soup Check this page .

Categories
Recipe

Bibimbap

Have you ever tried Korean food? If you are looking for special healthy food, it might a great opportunity to try.

 

 

INGREDIENTS FOR BIBIMBAP

  • 1/4 cup gochujang (Korean hot pepper paste)
  • one bunch fresh spinach, cute into thin strips
  • 1 tablespoons soy sauce
  • 1 teaspoon olive oil
  • 2 carrot, cu into matchstick
  • 1 clove garlic, minced
  • 1 pound thinly-sliced beef top round steak
  • 4 large eggs
  • four cups cooked white rice
  • 4 teaspoon sesame seeds
  • 4 teaspoons toasted sesame oil

 

NUTRITIONAL VALUES PER SERVING FOR BIBIMBAP

  • Calories: 563 kcal
  • Fat: 30 g
  • Carbs: 30 g
  • Protein: 30 g

 

HOW TO MAKE BIBIMBAP

Stir cucumber pieces with 1/4 cup gochujang paste in a bowl; set aside.

Bring about 2 cups of water to a boil in a large nonstick skillet and stir in spinach; cook until spinach is bright green and wilted, 2 to 3 minutes. Drain spinach and squeeze out as much moisture as possible; set spinach aside in a bowl and stir soy sauce into spinach.

Heat one teaspoon olive oil in large nonstick skillet and cook and stir carrots until softened, about 3 minutes; stir in garlic and cook just until fragrant, about 1 more minute. Stir in cucumber pieces with gochujang paste; sprinkle with red pepper flakes, and set the mixture aside in a bowl.

Brown beef in a clean nonstick skillet over medium heat, about 5 minutes per side, and set aside. In a separate nonstick skillet, heat 1 more teaspoon olive oil over medium-low heat and fry the eggs just on one side until yolks are runny but whites are firm, 2 to 4 minutes each.

To assemble the dish, divide cooked rice into 4 large serving bowls; top with spinach mixture, a few pieces of beef, and cucumber mixture. Place 1 egg atop each serving. Drizzle each bowl with 1 teaspoon of sesame oil, a sprinkle of sesame seeds, and a small amount of gochujang paste if desired.

 

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Categories
Recipe

Veggie Yaki Udon

Hope you are to ready to try Veggie Yaki Udon:p

Prep time: 10 mins

Cooking: 15 mins

Serves 2

Veggie Yaki Udon
Veggie Yaki Udon

INGREDIENTS

  • 1½ tbsp sesame oil
  • one red onion , cut into thin wedges
  • 160g mangetout
  • 70g baby corn , halved
  • 2 baby pak choi , quartered
  • 3 spring onions , sliced
  • 1 large garlic clove , crushed
  • ½ tbsp mild curry powder
  • 4 tsp low-salt soy sauce
  • 300g ready-to-cook udon noodles
  • 1 tbsp pickled sushi ginger , chopped, plus 2 tbsp of the brine

 

NUTRITIONAL VALUES PER SERVING

  • Calories: 366 kcal
  • Fat: 9 g
  • Carbs: 51 g
  • Protein: 15 g

 

DIRECTIONS FOR MAKING YAKI UDON VEGGIE

 

Heat the oil in a non-stick frying pan or wok over a high heat. Add the onion and fry for 5 mins. Stir in the mangetout, corn, pak choi and spring onions and cook for 5 mins more. Add the garlic, curry powder and soy sauce, and cook for another minute.

Add the udon noodles along with the ginger and reserved brine, and stir in 2-3 tbsp hot water until the noodles are heated through. Divide between bowls and serve.

 

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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

 

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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 .

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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.

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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.