Thai Summer Rolls with Peanut Sauce

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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.

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Nutritional Values
(per serving)

Ingredients

Calories: 156
Fat: 9
Carbs: 7.4
Protein: 1.5
  • 3 tablespoons canola oil
  • 2 cloves garlic, peeled
  • 2 tablespoons low sodium soy sauce
  • 1–2 tablespoons peanut butter
  • 1 tablespoons water
  • 1 tablespoons white distilled vinegar
  • 1 tablespoons honey
  • a big squeeze of lime juice
  • a dash of fish sauce

Steps

  1. Place the ingredients for the peanut sauce in a food processor or blender. Pulse or blend until smooth.
  2. Slice the cucumber, pepper, and carrots into thin strips about 3 inches long. Slice the avocado into pieces.
  3. Soak one rice paper wrapper at a time into a bowl of warm-ish water for about 30 seconds. When you see or feel the wrapper getting loose and elastic-y, remove it from the water and set it on a damp towel. Pat it dry gently and dry your hands.
  4. Arrange a few of the vegetables and herbs in the center of the wrapper horizontally, starting with the leafy greens and ending with the avocado. Fold the left and right sides towards the middle; fold the top flap over the vegetables, tuck everything in, and tightly roll it all up. The wrapper will be very sticky and delicate so work carefully.
  5. Cut the rolls in half and place on a serving platter. Drizzle with the sauce or dip in the sauce.

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Creamy Tortellini Soup

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This creamy tortellini soup is not the lowest in calories but it’s definitely worth it! 

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

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Nutritional Values
(per serving)

Ingredients

Calories: 518
Fat: 29.1
Carbs: 42.7
Protein: 22.7
  • 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 brothList Item
  • 14 oz. refrigerated cheese tortellini
  • 2 cups half and half or heavy cream
  • 1 handful chopped fresh spinach

Steps

  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!

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Moist Cake

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This American style moist cake is so low in calories and carbs that it can even be eaten outside of cheat days! Below, you can find all the nutritional values and the recipe for this delicious cake.

Nutritional Values
(per serving)

Ingredients

Calories: 119
Fat: 11
Carbs: 2
Protein: 3
  • 50ml of coconut oil
  • 4 tbsp of almond flour
  • 1 tsp of baking powder
  • ½ tsp sea salt
  • 2 tbsp of erythritol
  • 5 large eggs
  • 1½ vanilla extract
  • 1 box of condensed coconut milk (warm)

Steps

1. Preheat the oven to 170 degrees. Spray the coconut oil on the cooking tray and sprinkle almond flour. Set aside. 

2. Mix the almond flour, baking soda and salt in a small bowl.

3. Mix the coconut oil with mixer, until it swells. 

4. Add the erythritol to the mix and add eggs one by one while keep mixing. 

5. Add the vanilla extract and mix. Add the flour in 3 steps while keep mixing. 

6. Put the mixture on the tray and cook for 20-22 minutes. Let it rest for 30 minutes on the tray. 

7. After the cake is cold, perforate the surface with the fork and pour the condensed milk. 

Tip: Wrap with the plastic wrap and let it rest in the fridge for a day for a better taste.  Sprinkle erythritol on top.

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Tuna Burger

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Nutritional Values
(per serving)

Ingredients

Calories: 585
Fat: 26
Carbs: 22
Protein: 68
  • 8 pieces of whole wheat of hamburger crumpet
  • 8 tbsp of pesto
  • 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

Steps

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 the tuna 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.

6. 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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Hummus with Peanut Butter

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Here is a delicious hummus recipe, which is way healthier than the one you can buy in a supermarket. With the great flavour of peanut butter, you will enjoy it without feeling guilty about the calories!

Nutritional Values
(per serving)

Ingredients

Calories: 228
Fat: 16
Carbs: 17
Protein: 8
  • 100g of chickpeas
  • 1 tsp of baking soda
  • 150g natural peanut butter
  • 2 tbsp of plain protein powder
  • ½ lemon juice
  • 2 tbsp olive oil
  • 2 tsp honey
  • 1 clove of hashed garlic
  • 1 tsp of chili pepper
  • ¼ tsp salt
  • 30g roasted peanuts

Steps

1. Let the chickpeas and ½ tsp of baking soda wait overnight in 5 cms of water. 

2. Sieve the chickpeas and put them in a pot with 5 cms of water. Boil for 25 minutes until the chickpeas soften. Put 120 mls of liquid aside and let the chickpeas cold. 

3. Mix the chickpeas, peanut butter, protein powder, lemon juice, oil, honey, garlic, chili pepper and salt with a mixer. If you would like a softer texture, you can add the liquid, which you set aside, by a tbsp each time and mix it. 

4. Sprinkle roasted peanuts and serve.

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Honey and Mustard BLT Sandwich

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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.

Nutritional Values
(per serving)

Ingredients

Calories: 615
Fat: 23
Carbs: 56
Protein: 46
  • 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)

Steps

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

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

3. Heat the tortilla in a microwawe 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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