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Posted on Wednesday, 13 August 2014, 1:20 PM

It is definitely rare to find a nutritionally well balanced restaurant or take out meal these days.  The main reason is that they are often deceivingly high in calories, sodium and added sugars.  An excellent reason to always try to prepare your own meals and snacks as you will have more control over calories, sodium and added sugar.  This find is little low in protein, however a good option for a meal (breakfast) on the go.

 

Starbucks Protein Bistro Box

Calories 360

Sodium 470mg

Protein 15g

FIbre 5g

Posted on Wednesday, 6 August 2014, 9:45 AM

There are many restaurant meals that have the appearance of health, but when investigated further can actually be quite the opposite. A healthy salad as a meal should be somewhere around 300-600 calories.  A side salad should be somewhere around 200 calories.  

 

A full order of the Crispy Chicken Pecan Salad at Boston Pizza

1170 Calories

Posted on Friday, 28 March 2014, 2:20 PM

Ingredients: (Makes 6 servings)

 

  •  2 bunches of rapini
  •  1 tbsp of olive oil
  •  3 cloves of garlic
  •  ½ tsp salt
  • *cayenne pepper flakes – optional

      Heat oil to low heat (1-2) in a large stock pot that has a lid.  Minced garlic, the finer the better, and sauté in oil for ~7-8 min.  This requires very low heat (1-2) so that the garlic does not burn.Chop off ¼ inch of the stem of the rapini. 

      Then chop into 1 inch pieces and place in the pot with the garlic.  Sprinkle salt over the rapini and place the lid on. Turn heat up to med low (4), place lid on and let cook for 10 minutes.

      Enjoy!

Per Serving:       Kcal ~49      Carbs ~3g        Protein  ~4g        Fibre ~3g          Sodium ~220

 

 

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Posted on Friday, 14 March 2014, 12:10 PM

Classic comfort food that is completely vegetarian. You are going to need quite a lot of herbs and spices for this recipe, so be prepared.


Ingredients:

  • 1 large onion (fine dice)
  • 5 cloves of garlic (minced)
  • 3 stalks of celery (fine dice)
  • 2 medium Carrots  (fine dice)
  • 2 tbsp. olive oil
  • 1 (227g pkg.) of mushrooms (chopped)
  • 3 tbsp. tomato paste
  • 1 tbsp. herbes de Provence
  • 1 tsp each rosemary, thyme and sage (fresh is best, but dried is fine)
  • 1/8 tsp cayenne pepper
  • 1 cube organic vegetable stock
  • 1/2 cup dry red wine (or ½ c of stock works well too)
  • 2 cups dry lentils (soaked overnight )
  • Approx. 3 1/2 cups of water
  • 1 cup frozen peas
  • 7 large red potatoes
  • 1/3 cup milk
  • 1 tbsp. butter
  • ½ tsp. Salt  
  • ¼ tsp. Pepper

Instructions:

  1. Peel and boil potatoes in a large pot of water and while this is happening start preparing the lentil mixture (potatoes are done when they are fork tender).
  2. In a Dutch oven (or stockpot) sauté onion in olive oil until translucent, then add garlic, celery, carrots, mushrooms, and herbs and continue cooking for 6-8 minutes on low to medium heat.
  3. Deglaze your pot by adding the red wine (or stock) and let it deglaze for a minute or so, then add the water, tomato paste, veggie stock cube and drained lentils to the pot.
  4. Bring the pot to a boil and then turn it down to simmer with lid on med- low heat and cook until the lentils are tender ~20mins. 
  5. About 5 minutes before the lentils are done cooking add in the frozen peas.  If the mixture appears dried out at any point, just add more water.
  6. Season to taste with salt and pepper at this point.
  7. Mash your potatoes with milk, butter, salt and pepper.
  8. Preheat oven to 400F.
  9. Scoop your cooked lentil mixtures into a casserole, quiche dish or small lasagne pan and spread evenly, layer the mashed potatoes on top of the lentils and smooth out with a spatula.   
  10. Place the dish into the oven and bake for ~30min or until potatoes have browned nicely on top.

Serve it with a green salad!

 Makes ~10 servings.

 Per serving:

Kcal ~380    

Carbs ~ 71g

Fibre ~ 17g 

Protein ~ 17g         

Sodium ~ 358mg

 

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Posted on Thursday, 6 March 2014, 12:15 PM

(pic above not shown with sauce added)

This is a classic Italian recipe for eggplant patties.  The only change I have made to the traditional recipe is to bake them instead of frying so I can enjoy them more often!

Ingredients
Eggplants patties:

  • 3 medium Italian eggplants
  • 2 free range eggs (whisked)
  • 2 cups bread crumbs
  • 1 cup parmigiano cheese (shredded)
  • 1 cup parsley (fine chopped)
  • Salt & pepper
  • Olive oil

Sauce:

  • 1 bottle of crushed tomatoes
  • 1 medium onion (diced)
  • 3 cloves garlic (minced)
  • Dried basil, oregano
  • 4Tbsp Olive oil
  • Salt
  1. Prepare the eggplant in the morning or night before by peeling and cutting into one inch slices, and steaming them for 10 minutes. Squish and drain the excess water from the eggplants and then place them into a colander lined with paper towel and place in the fridge on top of a bowl.  This will pull most of the water out of the eggplant which will help when forming the patties.   If you are unable to do this step, just ensure that after you steam the eggplant try to drain as much water out of them as possible.
  2. Start the sauce by pouring 1/2 the olive oil into a sauce pot and heating on low medium heat.  Place the onions and the garlic into the pot and sauté on low heat until translucent (~8min).  Pour in the crushed tomatoes and cook on medium heat for ~30mins.   Add in the salt, dried/fresh basil and oregano to taste.
  3. Turn the oven on to 400F. 
  4. Place the eggplants into a mixing bowl with parmesan, whisked eggs, breadcrumbs, salt and parsley.  Mix well with hands.
  5. Form the patties from the mixture and place into a baking dish coated with 1 tbsp. of olive oil, and place in the oven for ~30 min.  To brown the top of the patties, place the oven on broil for the last 5 min.


     6. Cover the eggplant with the tomato sauce.  Finito! 

 

Nutrition Facts per serving (serves ~6)

Per serving: ~3 patties

Kcal ~ 275     Carb ~ 30g   Fibre ~11g   Protein ~15g

Posted on Monday, 10 February 2014, 11:15 PM

Kale has become quite popular in the last couple of years, and frankly all of the attention has stressed it out some; time for a massage. 

 

Key to deliciousness: When kale is massaged with lemon juice it is essentially being “cooked”  by breaking down tough fibres which makes raw kale tough to eat and digest.  

Ingredients

  • One bunch of Kale, chopped, 1 inch pieces
  • 1 large yam, diced, 1 inch cubes
  • 1/2 winter squash (I used butternut), diced, 1 inch cubes
  • 1 avocado, diced, 1/2 inch cubes
  • 1 pomegranate, seeded
  • 1 lemon, juiced
  • 1 tbsp. extra virgin olive oil

Dressing

  • 2 tbsp. extra virgin olive oil
  • 1 tsp. Dijon mustard
  • 1/4 tsp. salt & pepper
  • 1 tsp. honey

1.  Set oven at 350F.  Place cubed yam in a bowl with 1/2 tbsp. olive oil and mix to cover in oil. Spread them on a baking sheet lined with parchment paper and into the oven for 10 min.

2.  In a large bowl place kale and lemon juice and massage kale in the lemon juice for a good 5min. Let sit. 

3.  Back to the oven to place the cubed squash in a bowl with the other 1/2 tbsp. olive oil and mix, then on to the baking sheet with the yams and continue to bake for ~10min.

4.  Combine the ingredients for the dressing and whisk well. * the acid in the dressing is missing on purpose because the lemon used to massage the kale should suffice.

5.  Seed the pomegranate, and dice the avocado.  by now the sweet potatoes and squash should be finished.

6.  Combine all ingredients together except pomegranates, then mix in the dressing. Plate and top with pomegranates seeds. Finito!

Servings ~4

per serving

KCAL ~ 350     Carb ~43 g,    Protein ~ 7 g     Fat 19 g     Fibre  7 g