Tag Archives: nutritious

Perfect Lunch Plan For Your Weekdays & Weekends

Perfect Lunch & Dinner For Diet
Perfect Lunch & Dinner For Diet

Almond Crusted Salmon

Preparation Time:
5 minutes

Cooking Time: 15 minutes


  • 4 4oz. salmon fillets
  • ½ bunch fresh basil, chopped
  • 2 tablespoons butter, softened
  • Fresh ground salt and pepper

For the crust:

  • 1 cup almond meal
  • 1 garlic clove, minced
  • ½ bunch basil
  • Some extra virgin olive oil
  • Fresh ground salt and pepper


  1. Combine chopped basil and softened butter in a small bowl.
  2. Season salmon fillets with salt and pepper and spread on top basil-butter mix.
  3. Transfer the salmon into baking pan and preheat the oven to 450F.
  4. Combine the crust ingredients in a bowl until well blended; sprinkle over salmon filets and bake the salmon for 12-15 minutes and finish the salmon under grill, for 2 minutes, to get crispy crust.
  5. Serve while still hot.

Nutritional Information

(Serving Size 4)

Calories: 330
Fat: 24.6 g
Protein: 27.1 g
Carbohydrate: 5.3 g
Fiber: 3.0 g
Cholesterol: 50 mg
Iron: 9%
Sodium: 91 mg
Calcium: 11%

Spanish Paella

Preparation Time: 10 minutes

Cooking Time: 30 minutes


Herb Blend:

  • ½ cup chopped fresh parsley
  • 2 tablespoons fresh lemon juice
  • ½ tablespoon olive oil
  • 1 large garlic clove, minced


  • ½ cup water
  • ½ teaspoon saffron threads
  • 3 (8 oz. ) cans fat-free, less-sodium chicken broth
  • 4 jumbo shrimps, peeled and cleaned
  • ½ tablespoon olive oil
  • 2 skinned, boned chicken thighs, cut in half
  • 2 links Spanish chorizo sausage (about 3 1/4 ounces)
  • 1 (2-ounce) slice prosciutto, cut into 1-inch pieces
  • 1 cup finely chopped onion
  • ½ cup finely chopped red bell pepper
  • 1 cup canned diced tomatoes
  • ½ teaspoon sweet paprika
  • 2 large garlic cloves, minced
  • ½ cups uncooked Arborio rice or other short-grain rice
  • ½ cup frozen green peas
  • 4 mussels, scrubbed and de-bearded
  • 2 tablespoons fresh lemon juice
  • Lemon wedges (optional)


  1. Prepare the herb blend; combine all ingredients together and set aside.
  2. Prepare the paella; combine water, broth and saffron in large sauce pan.
  3. Bring to simmer over medium heat and keep warm over low heat.
  4. Heat olive oil in large skillet over medium-high heat.
  5. Add chicken and cook for 2 minutes per side; remove from the pan.
  6. Add chorizo and prosciutto; cook for 2 minutes and remove from the pan.
  7. Add shrimps and cook for 2 minutes; remove from the pan.
  8. Add onion and bell pepper; cook for 12-15 minutes or until tender over medium heat.
  9. Add tomatoes, garlic and paprika; cook for 5-6 minutes stirring occasionally.
  10. Add rice and cook for 1 minute stirring occasionally.
  11. Stir in prepared herb blend, chorizo mix, broth, chicken and peas.
  12. Bring to gentle boil and cook for 10 minutes.
  13. Add mussels and cook for 5 minutes or until open; discard all un-open.
  14. Arrange shrimps onto rice and cook for 5-6 minutes or until done.
  15. Drizzle with lemon juice and remove from the heat.
  16. Cover paella with lid and let it stand for 10 minutes before serving.
  17. Serve optionally with lemon wedges.

Nutritional Information

(Serving Size 6)

Calories: 183
Fat: 11.7g
Protein: 11.8 g
Carbohydrate: 7.3 g
Fiber: 3.2 g
Cholesterol: 26 mg
Iron: 10%
Sodium: 761 mg
Calcium: 3%

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Start Your Day With Refreshing Freezer Smoothies!


Smoothies are thick shake type drinks filled with nutrients that you wouldn’t want to miss. They are made mainly from fruits and vegetables, and of course you know what that means; a pool of body enriching nutrients!

Ever wondered whether smoothies have any health benefits at all to the body? Well, below are a few health benefits of smoothies before we get started:

  • Smoothies help keep you hydrated
  • They are a good source of body enriching minerals
  • They make a healthy breakfast
  • Smoothies are better than multi-vitamins

Preparing smoothies daily is something that is virtually feasible as it may be time consuming especially for the tightly scheduled dudes who have little or no time to start putting ingredients into the blender early in the morning. I dodge this mishap by creating a week’s worth of smoothie. How do you do this?

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