healthy foods

10 of The Healthiest Recipe Ingredient Choices From A Personal Trainer

When it comes to choosing healthy ingredients for a recipe, it’s important to consider their nutritional value and benefits. Here are 10 of the healthiest ingredient choices from a Liverpool street personal trainer for any healthy recipe:

  1. Leafy Greens: Ingredients such as spinach, kale, or Swiss chard are packed with vitamins, minerals, and fiber.
  2. Quinoa: A nutrient-dense grain that is high in protein, fiber, and various minerals. It is a great alternative to rice or pasta.
  3. Berries: Blueberries, strawberries, raspberries, and blackberries are low in calories and rich in antioxidants, vitamins, and fiber.
  4. Avocado: A good source of healthy fats, fiber, vitamins, and minerals. It can be used as a substitute for butter or mayo in recipes.
  5. Greek Yogurt: High in protein and calcium, Greek yogurt is a versatile ingredient that can be used in many recipes, from sauces to desserts.
  6. Salmon: A fatty fish rich in omega-3 fatty acids, high-quality protein, and various vitamins and minerals. It’s a healthy choice for protein in many recipes.
  7. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats, protein, fiber, and antioxidants.
  8. Legumes: Lentils, chickpeas, black beans, and other legumes are high in protein, fiber, and other essential nutrients. They are great additions to soups, stews, and salads.
  9. Whole Grains: Opt for whole-grain ingredients like brown rice, oats, whole wheat flour, and whole-grain bread. They provide more fiber and nutrients compared to refined grains.
  10. Herbs and Spices: Add flavor to your recipes with herbs and spices like turmeric, garlic, ginger, cinnamon, and oregano. They not only enhance taste but also offer various health benefits.

These ingredients offer a multitude of health benefits and can be easily incorporated into a wide range of recipes. By choosing these nutritious options, you can create tasty and healthy dishes that nourish your body. Remember to balance your overall diet and consult with a healthcare professional, nutritionist or online personal trainer if you have specific dietary requirements or concerns.…

ASIAN SESAME SALAD RECIPE

I think we can all agree that cabbage isn’t sexy. No one orders a glass of wine and a cabbage appetizer on a first date or offers a colorful side of cabbage at their wedding. What is it even? It’s not lettuce, it smells weird, kids hate it and the only place I’ve seen it is mixed with a bunch of mayonnaise as a side dish to some barbecued meat. It’s for this reason I didn’t put the word cabbage in the title to this post or the recipe below. NO ONE LIKES CABBAGE.

Cabbage and green onion - Ingredients for a delicious tangy asian sesame salad recipe - tomatoboots.co

Sliced almonds - An essential ingredient for a delicious tangy asian sesame salad recipe - tomatoboots.co

My mom first introduced me to this salad when I was in high school. The first time she made it I remember consciously choosing to avoid it, pretending it didn’t even exist on the dinner table because it was essentially just a large bowl of chopped cabbage. My husband Chet did the same thing the first time I made it for him. Take my advice, and his, and don’t avoid it!

Sweet and tangy dressing being poured over a tangy asian sesame salad - tomatoboots.co

The sweet and tangy dressing with a hint of sesame combined with crisp, thinly chopped cabbage, crunchy, salty sesame sticks, mild green onions and toasted almonds makes for a bowl worthy meal that you’ll get uncomfortably full eating. It’ll be one of those meals that will have you constantly apologizing for how much you’re consuming, blaming it on the fact that “it’s just that good.” Thankfully, since it’s mostly just vegetables, you don’t have to feel guilty for eating it.

Sesame sticks, green onions and toasted almonds - Essential toppings to a delicious tangy asian sesame salad - tomatoboots.co

One recommendation I’ll make is that this is one of those salads that works best if it’s pre-dressed before serving. Since cabbage is much thicker and more dense than lettuce, it can handle the dressing without getting soggy. It makes for a good leftover lunch or even second dinner if you’re crunched for time the following evening.  

Asian sesame salad dressing - tangy goodness - tomatoboots.co

If you’re looking for a protein to throw on top, a simple grilled chicken breast works well. Use this dish as a side at your next barbecue or do what I do and find your biggest bowl, pour yourself a glass of white wine and enjoy as you watch Chloe and Jack save the United States from yet another impending terrorist attack (damnit Chloe)!

WHAT TO BRING TO THE STORE

This is a bulk recipe to the max. You’ll need two reusable produce bags for your cabbage and green onion, two reusable bulk bags for your sesame sticks and sliced almonds, and as many bulk spice jars or bags that you need for whichever spices you might not already have. Something I’ve recently thought about bringing to the store with me is my own metal, reusable toothpick for all those cheese samples, yum!

Tangy Asian Sesame Salad

Serves 6

A crunchy, sweet and tangy asian salad.

Prep Time

20 min

Total Time

20 min

Salad

  1. 1/2 head of purple cabbage
  2. 1/2 head of green cabbage
  3. 3 green onions
  4. 2/3 cup of sliced almonds
  5. 1/2 cup sesame sticks (found in the bulk aisle)

Dressing

  1. 3 tbsp sugar
  2. 3 tbsp vinegar (red wine, apple cider or white)
  3. 1 tbsp soy sauce or amino acids
  4. 1 tsp sea salt
  5. 2 tsp sesame oil
  6. 1 tsp black pepper
  7. 1/2 cup olive oil

Salad

  1. Toast the sliced almonds under low broil for 2-3 minutes, until golden brown. Set aside.
  2. Thinly chop or shred the purple and green cabbage into a large bowl.
  3. Thinly slice the green onion.
  4. Toss the cabbage, green onion, toasted almonds and sesame sticks in a large bowl.

Dressing

  1. Whisk the sugar into the vinegar until it dissolves, about 2 minutes.
  2. Add the soy sauce (or amino acids), salt, pepper, sesame oil and olive oil to the sugar mixture and whisk briskly until combined.
  3. Pour the dressing over the salad and toss until evenly coated.

Notes

  1. This salad tastes best after it sits in the dressing in the fridge for 20-30 minutes before eating. It allows the dressing to soak in and make everything super delicious!

WASTE PRODUCED

To make this dressing you need sesame oil and soy sauce, neither of which I have found in a bulk section, yet. Thankfully, most recipes that call for these ingredients only ask for a little bit at a time, so they will last you awhile and the bottles can either be rinsed and reused, or recycled. Olive oil can be found in most bulk sections, or if not, the same applies as I mentioned above.

WASTE SAVED

By purchasing most of your ingredients in bulk, you are saving one-time use packaging from going into your garbage. Sugar, spices, sesame sticks, sliced almonds, produce and oils can all be purchased in bulk saving you more packaging than you think! Well done!…

Homemade Stir Fry Sauce Recipe

To make a homemade stir-fry sauce, start by combining soy sauce, rice vinegar, honey, minced garlic, grated ginger, and cornstarch in a small bowl. Whisk the ingredients together until the cornstarch is fully dissolved. In a separate saucepan, heat vegetable oil over medium heat. Add the sauce mixture to the saucepan and cook, stirring constantly, until the sauce thickens and becomes glossy. Remove the sauce from heat and let it cool before using it in your stir-fry.

For a homemade stir fry sauce, you will need the following ingredients in the specified amounts:

  • Soy sauce (1/4 cup)
  • Rice vinegar (2 tablespoons)
  • Honey (2 tablespoons)
  • Sesame oil (1 tablespoon)
  • Minced garlic (2 cloves)
  • Grated ginger (1 teaspoon)
  • Cornstarch (1 teaspoon)
  • Water (1/4 cup).

stir fry sauce

To prepare a homemade stir fry sauce, follow these step-by-step instructions:

  • Gather the following ingredients: soy sauce, rice vinegar, honey, garlic cloves, ginger root, cornstarch, and water.
  • In a small bowl, combine 1/4 cup of soy sauce, 2 tablespoons of rice vinegar, and 2 tablespoons of honey.
  • Finely mince 2 garlic cloves and grate 1 teaspoon of ginger root. Add them to the bowl and mix well.
  • In a separate bowl, dissolve 1 tablespoon of cornstarch in 2 tablespoons of water.
  • Heat a saucepan over medium heat and pour the soy sauce mixture into it.
  • Stir in the cornstarch mixture and continue to stir until the sauce thickens.
  • Remove the saucepan from heat and let the stir fry sauce cool before using it in your recipe.

That’s it! You now have a homemade stir fry sauce ready to add flavor to your dishes…

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