This salad is very tasty, easy to make and healthy. To prepare it you can experiment and substitute the spinach with kale or arugula. You can also add fresh herbs. There are so many possibilities with this salad if you want to enjoy different tastes.
TIME: 25 minutes
½ cup quinoa
1 cup water
2 cups baby spinach
2 eggs, hard-cooked
6–8 cherry tomatoes
2 tbsp extra-virgin olive oil
¼ cup vinegar
¼ tsp salt
¼ tsp black pepper, grounded
Combine ½ cup quinoa with 1 cup of water in a medium saucepan. Bring to a boil. Than reduce heat to low and simmer around 15 minutes until quinoa is tender and the water is absorbed. For 5 minutes set aside, covered. With a fork, transfer the quinoa to a bowl. Refrigerate until cold but if you don’t want to wait a warm salad is also very tasty.
Slowly whisk the oil, vinegar, salt and pepper together in a small bowl until thoroughly combined. Then to the quinoa add the halved cherry tomatoes and spinach. Pull the dressing over the salad and toss. Cut the eggs into quarters and top the salad with the eggs. Divide the salad in two plates and serve.
Frittata is an egg-based Italian dish similar to an omelette. In a frittata all of the ingredients are mixed together with the eggs, and then the mixture is poured into a skillet pan. The frittata’s bottom is cooked on the stovetop, and then the pan is put into the oven.
Time: 15 minutes
2 egg whites
4 ounces fresh baby spinach (remove stems)
1 tbsp. fresh basil
½ cup onion
½ tsp. extra-virgin olive oil
¼ tsp. sea salt
¼ tsp. ground black pepper
– Preheat oven to 400°F (200°C).
– In a bowl, mix together the eggs and egg whites.
– Chop tomatoes, spinach and onions and fold them in.
– Stir in the basil, salt, and the pepper.
– Coat a ovenproof, nonstick skillet pan with the olive oil and heat the skillet over medium heat.
– Pour the egg mixture into the skillet and cook for 1 minute, or until the eggs start to set.
– Transfer the pan into the oven and bake for 4 to 5 minutes (until the top is golden and puffy)
– Remove the frittata from the oven and let it chill for a couple of minutes before cutting.
Blackheads are a common skin problem which is caused by the clogging of hair follicles on the nose and face. They are a form of acne caused by oxidation and its dark appearance can be very unsightly. But the fact is that unlike acne, blackheads are easy to treat. You don’t have to worry about using expensive chemical formulas and creams to remove blackheads from your nose and face. There are some simple natural remedies which you can use to get rid of blackheads easily. Let’s take a look.
Baking soda has antiseptic properties and it can work effectively to treat blackheads and remove impurities from the skin. To use this natural remedy, you can combine two teaspoons of baking soda with water and create a thick paste. Apply the mask on the face and allow it to dry. Wash with cold water and pat dry. Repeat the remedy two times a week.
Tomatoes also have antiseptic properties that can help de-clog pores and remove blackheads from the face and nose. You can mash tomatoes and use the peel and juice as a facial treatment. Concentrate on the affected areas and if possible, leave on overnight and wash your face in the morning. Read more
Since recently, quinoa is recognized as one of the healthiest foods in the world. It is packed with protein, fiber and minerals, and doesn’t contain gluten. Quinoa is good for system of blood circulation, intestines and muscles, reduces headaches and strokes, supports weight loss and fights aging. You can simply include quinoa in your diet since it’s easy and fast to prepare.
Here is one quinoa recipe you can prepare for breakfast and energize your day.
(for 4-6 Servings)
- 1 cup uncooked quinoa
- 2 cups of milk
- 2 teaspoon cinnamon
- 1/2 teaspoon allspice
- 2 eggs
- 1/4 cup maple syrup
- 1 1/2 cups frozen berries (blueberries, raspberries, strawberries)
- 1 apple or pear (peeled, cored, and chopped)
- 1/2 cup chopped nuts (walnuts, almonds, hazelnuts)
Just like the other parts of your body, a balanced diet is required to support processes that promote strong and vibrant hair. Whether the changes are good or bad, it usually takes a longer time for the effects to show up in your hair. The food and nutrients that you consume today help fortify the follicles and the scalp so you have longer and stronger hair in days to come. Nutritional deficiencies can lead to hair loss, dryness and a range of other hair related problems. Hair just like other tissues is made up of protein mostly and the secret to long and shiny hair lies in the food you eat. There are certain foods that can promote hair growth and in this article, we will take a look at 8 foods that can actually make your hair grow faster.
Salmon is rich in Vitamin D and protein which are both important for strong and long hair. Salmon also contains Omega 3 fatty acids which is needed by the body to grow hair. The fatty acid helps keep the hair and scalp hydrated. Apart from salmon, fish such as mackerel, trout and herrings also contain good amounts of the fatty acid. Read more
Eggs are among the healthiest foods available. Although they are great in value, taste, nutrition and convenience, they have been vilified for a long time. Many people believe that eggs contain high levels of dietary cholesterol. But, a number of researches and studies reveal that eggs do no contain as much cholesterol as it was previously recorded. In fact, healthy adults can eat eggs without worrying about increasing the risk of heart problems. In fact, studies have also shown that eating eggs can lower blood pressure as well.
Recent studies show that a large egg contains no more than 185mg cholesterol. Previously, it was recorded that a large egg contains at least 215mg cholesterol. Similarly, there are many misconceptions which have been swirling around eggs. Here’s a look at some of the myths about eggs and their facts.
Myth: eating eggs raises cholesterol levels in the body.
Fact: dietary cholesterol in eggs is different from the cholesterol that is already in your body. The body is responsible for making its own cholesterol, and it has little to do with the kind of cholesterol you eat. Trans fats and saturated fats fuels the cholesterol making process in the body and eggs contains very little saturated fat. You can find about 1.5g of saturated fat in one large egg which is just a fraction of the saturated fat that can be found in one tablespoon of butter that the egg is cooked in. Eggs are healthy and it would be a bad idea to eliminate them completely from your diet. Read more
After working out at the gym, you must ensure that you eat the right type of food. This is because the food you eat following your workout session is the most important of all that you eat during the day. When you hit the gym, excess energy is stored in the muscles in the form of protein and glycogen and when you perform some exercises, the body uses the fuel from the pre-workout meal you have taken. When this much fuel is not enough, then the stored glycogen is used up. However, after you come back from your workout session, the muscles start to break down because the protein levels drop. In order to prevent this, you must eat food that will help you reload the depleted muscles. In this post, we will take a look at what food you must eat following your workout.
Wholegrain breakfast cereal
You can eat wholegrain breakfast cereal at any time, but you can get the most benefits out of it when you eat it after your workout. Wholesale cereals are rich in protein, fiber and carbohydrates. They are perfect for restoring the muscles that tend to break down after your training session. You can include yogurt or milk to your cereal and make it a substantial after-workout snack. Read more
Mood swings, anxiety, irritability, headaches and bloating are some common premenstrual symptoms. You may not experience all of them, but a single one can spoil your day. It is common to reach out for salty food to curb that craving or even get mad at your best buddy over a small thing. There are over-the-counter medications available to help find relief from stomach cramps, but did not know that there are certain foods which can actually help you during this time of the month. Let’s take a look at 7 such foods that can help fight PMS.
Low Fat Yogurt
Think of yogurt when you are craving for something filling. One cup of low fat yogurt can provide good amounts of calcium. Foods rich in calcium can actually lower the risk of developing PMS and this has been proven by a number of studies and researches.
Omega 3 fatty acids can help overcome the blues that come along with your period and grilled salmon is one of the best sources of fatty acids. Read more
Vitamin D is one of the most essential vitamins that are required by the body. This vitamin helps in the control of cell growth, bone development, proper functioning of the immune system and absorption of calcium. Getting enough Vitamin D is really important because a deficiency can cause diseases such as rickets, weak immune system, poor hair growth, increased risk of cancer and weak muscles.
Because it is oil soluble, you can get this vitamin by consuming a number of foods that are rich in Vitamin D. When you make a trip to the supermarket, you will find many foods that have been fortified with Vitamin D, but there are also some foods which are a natural source of the vitamin. In this post, we will take a look at how to get Vitamin D naturally.
It is not surprising to see that dried shiitake mushrooms are a good source of vitamin D. When mushrooms are left to dry naturally in the sun, they absorb a lot of sunlight and this could be one of the main reasons shiitake mushrooms are rich in vitamin D. If you plan to buy dried mushrooms, ensure that they have been naturally dried in the sun and not by any artificial means. Read more
Building lean muscles is often perceived as an easy task that would be gained by simply eating anything to everything that comes your way. Well, this is one of the biggest mistakes that most people make when trying to achieve their goals.
Building lean muscles all depends on what you choose to eat. There are certain foods that are highly recommended and yet there are those that should totally be avoided. For example, junky foods should not be in your list of favorite foods if you are planning to build lean muscles. In addition to eating a lot of calories, serious training should be part of your regular routine.
When building lean muscles, the main target that should be on your mind in terms of your diet plan is taking foods with minimal fat content. Doing this is quite beneficial in a variety of ways including the fact that you would be saving your heart from diseases such as heart attacks and strokes. Also, your metabolism would be improved and your joints strengthened. Below are top foods to take when planning to build lean muscles. Read more