4 ingredients. 5 minutes. 1 quick, healthy & delicious breakfast recipe! This “Avocado & Asparagus Stuffed Egg White Omelet” by Maria & Savannah of “BusyGirlsEatClean” in Las Vegas, Nevada is a great example of a wholesome breakfast idea; it’s simple to make, gluten-free, and check out this nutritional breakdown: 65% DV of fiber, a whopping 21.4 grams of protein, 26% DV of Vitamin A, and 46% of your daily recommended intake of Vitamin C! Not a bad way to start the day, eh? In addition, the fat content of this meal creation consists mainly of polyunsaturated fats, which are broken down most easily in the body, and used for great fuel throughout the day! Give this recipe a try, and share your thoughts with us by leaving a rating & comment below; we know you’ll enjoy it. Happy Cooking! – Tasty25 Staff
CALORIE COUNT: 412 Calories Per Serving; SERVING SIZE: 468grams.
Next, chop asparagus finely by hand, or in an express food processor; then mix with egg whites and sea salt in a medium-sized bowl.
Lightly grease a small frying pan with olive oil, and begin frying the egg white, asparagus, and salt mixture.
When the omelet is firm but not yet fully cooked, slice your avocado into strips, place on top of the omelet, and with a spatula fold one side of the omelet over the avocado slices; then double fry the omelet again on both sides with the avocado inside. Serve immediately.
Eat & enjoy!
Thanks Maria & Sav for sending in this wonderful arrangement to Tasty25 Magazine! What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page.
Here’s a colorful & delicious vegan meal for you to chow down on! Check out this Rainbow Veggie Wrap recipe submitted by Sophie MacKenzie of Cambridge in Waikato, New Zealand; it’s a 10-minute, 401 calorie creation that looks even better for you than it looks; 44% DV of fiber, 11.6 grams of protein, 139% of your DV for Vitamin A, and 152% of your recommended daily intake of Vitamin C! Share your thoughts on this awesome recipe by leaving a rating & comment below, and we know you’re gonna enjoy this one. Happy Cooking! – Tasty25 Staff
Every recipe has a story! Sophie shared hers with us: “When I don’t know what I want to eat, this always is my top go to meal because it has everything you need for health, and tastes divine! You can easily change the the flavours with what type of hummus you put in; hope you enjoy it as much as I do!” –Sophie
CALORIE COUNT:401 Calories Per Serving; SERVING SIZE:354 grams
Spread the avocado & hummus on one side of the spinach tortilla wrap.
Next, add the soy sauce, salt, and black pepper (if desired) to the veggie mixture; Cook on high heat until cooked through and a little tender, but still crunchy.
Pour the drained beans into a medium bowl, and add the cooked veggie mixture. Add Italian dressing if desired.
Eat & enjoy!
Thanks Sophie for sending in this wonderful arrangement to Tasty25 Magazine! What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page.
For Smoothie #3 in our “Summer Smoothie Marathon”, we’ve got our healthy & delicious “Pre-Workout Smoothie”! It’s really all in the name, well because, this is a great pre-workout smoothie. And the biggest benefit? IT’S EASILY DIGESTIBLE; and also, don’t forget about the 18.6 grams of protein, and VERY high amounts of Vitamins B6 & B12 for energy! Make sure you consume this one 30-60 minutes before you get in the gym, or hit the road for a run to get healthy energy for max performance. After you give this smoothie a try, leave a rating & comment below, and we know you’ll enjoy it. Happy Cooking! – Tasty25 Staff
CALORIE COUNT:281 Calories Per Serving; SERVING SIZE:1 Adult
What you need:
1/2 Cup Chopped Strawberries & Bananas
1 Cup Plain Yogurt (Low Fat)
1/2 Cup Milk (Low Fat) (Skim, Soy, Rice, or Almond)
The “Summer Of The Superfood” moves along, with our selection #3 of 50: QUINOA!
Quinoa is a superfood that has become nutritionally renowned for its protein content; yet while it does have a decent amount of the good stuff, it’s not actually the amount of protein that’s so impressive. Instead, it’s the type of protein. Quinoa has the perfect balance of all nine amino acids essential for human nutrition. This type of complete protein is rarely found in plant foods, though common in many types of meats.
This alone would make us consider quinoa as a premier superfood on our list; but wait, there’s more! One thing that people often overlook about quinoa, is that it contains almost TWICE as much fiber as most other grains. Fiber is most widely known to relieve constipation (yikes), and also helps to prevent heart disease by reducing high blood pressure & diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight. (Quick Tip: It takes a longer time to chew quinoa than does other foods, because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food)
Fact Time: There are 111 calories in each 1/2 cup of cooked quinoa.
In comparison to cereal grasses like wheat, quinoa is much higher in fat content, and can provide valuable amounts of heart-healthy fats like monounsaturated fat. Quinoa can also provide small amounts of the omega-3 fatty acid, alpha-linolenic acid (ALA). Given this higher fat content, researchers initially assumed that quinoa would be more susceptible to oxidation and resulting nutrient damage; however, recent studies have shown that quinoa does not get oxidized as rapidly as might be expected given its higher fat content. This finding is GREAT news from a nutritional standpoint! In a nutshell, the processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoa’s fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. Food scientists have speculated that it is the diverse array of antioxidants found in quinoa—including various members of the vitamin E family like alpha-, beta-, gamma- and delta-tocopherol as well as flavonoids like quercetin and kaempferol—that contribute to this oxidative protection. At Tasty25, we recommend 1/2 cup to 1 cup of cooked quinoa, along with fresh veggies and/or a lean meat protein, such as chicken; do this, and you’ll be well on your way to becoming a food conscious individual! – Tasty25 Staff
Wanna know a few ways to incorporate quinoa into your diet? Check out these great Tasty25 creations that contain quinoa:
Take one good look at the picture below, and you’ll definitely be hungry for this new Tasty25 creation! This Homemade Broccoli Cheddar Soup recipe submitted by Andie Evans of Ottawa, Ontario in Canada, is a 25-minute meal that yields up to 10 servings of warm, creamy broccoli soup. Each 108-calorie serving is packed full of amazing nutrients, such as 5.7 grams of protein, 47% DV of Vitamin A, and a whopping 107% of your daily recommended intake of Vitamin C! Lunch or dinner, summer or winter, this healthy & delicious vegetarian meal is sure to satisfy your body, and your taste buds. Make sure to leave a rating & comment below once you’ve tried it, and we know you’ll enjoy! Happy Cooking. – Tasty25 Staff
Every recipe has a story! Andie shared hers with us: “I’m a huge broccoli cheddar soup fan: the creamy mix of cheese and fresh veggies just gets me every time. But store-bought soup is usually packed with preservatives and low on nutrients — not exactly conducive to my healthy eating plan. So unwilling to give up one of my food favourites, I set out to make a delicious broccoli soup that cut the calories, yet retained the flavour. And let me tell you, the results surprised even me!” –Andie
CALORIE COUNT:108 Calories Per Serving; SERVING SIZE:188 grams
What you need:
8 Cups fresh broccoli florets
1 Cup carrot (shredded)
2/3 Cup sweet onion (diced)
2/3 Cup light cheddar cheese (shredded)
2 Cups 2% milk (May substitute for almond, coconut or soy milk)
Heat olive oil in a large pot on medium-high heat, and add onions to sauté; Cook until onions are soft. (Andie’s Tip:“To increase the flavour, you can add in your favourite seasoning; I love garlic & italian seasoning!”)
Next, add your chicken stock and milk to the pot; Simmer for 3-5 minutes on medium-low, until milk becomes frothy.
Then add the carrots and broccoli to pot, letting the soup simmer uncovered on medium-low heat for 15-20 minutes, or until broccoli becomes soft.
When broccoli becomes soft, turn off the burner, and stir in cheese; Serve hot.
Eat & enjoy!
Thanks Andie for sending in this wonderful arrangement to Tasty25 Magazine! What’s your Tasty25 creation? Send in your recipe, and be featured on Tasty25 by going to the “Submit Your Tasty25 Creation” page.
We continue our “Summer Smoothie Marathon” with this healthy & delicious “Muscle Builder Smoothie”! We designed this smoothie specifically for those doing strength training; it’s a really great mix of ingredients to aid in recovery, while also helping to build muscle. This 279 calorie smoothie is full of fiber, lots of protein, calcium, iron, and Vitamins A & C, and for MAXIMUM results, make sure to consume within 2 hours of working out! (We also topped ours with yummy hemp seeds, which is natures highest source of essential botanical fatty acids, and also contains ALL 20 amino acids, including the 9 essential amino acids (EAA’s) our bodies cannot produce; add these if you can!) Give this smoothie a try, and leave a rating & comment below; we know you’ll enjoy it. Happy Cooking! – Tasty25 Staff
CALORIE COUNT:279 Calories Per Serving; SERVING SIZE:1 Adult
What you need:
1Scoop chocolate or vanilla protein powder
1 Cup chopped bananas
1/2 Cup of 2% chocolate milk (Soy, Rice, or Almond milk also work!)
Many of you will scratch your heads at first, but our #2 selection in our “Summer Of The Superfood” series goes to BLUEBERRIES!
We know what you’re thinking; “of all of the foods you could have selected, why these?” Well, you’re not alone when it comes to underestimating blueberries; for many years, nutritionists & researchers ignored the tiny blueberry because of its relatively low vitamin C content. However, what they failed to understand was that the health benefits of blueberries stem mainly from their incredibly high levels of antioxidant phytonutrients.
“Phytonutrients” are non-vitamin, non-mineral components of food that have significant healthful benefits. There are literally THOUSANDS of different types of phytonutrients, and each is unique in both its physical characteristics and its function in the body.
Did you know… Although their known best for their anti-aging properties, blueberries, while tiny, are a powerful figure-friendly eat also: A 1-cup serving is only 80 calories, and actually helps you feel fuller for longer with 4 grams of dietary fiber. Interesting.
Countless studies have shown that phytonutrients aids cell communicate in the body more efficiently, prevent harmful mutations at the cellular level, prevent the spread & production of cancer cells, much more… In fact there is still much more that experts are learning about the powers of phytonutrients every single day. Now here is why blueberries are simply amazing… Blueberries are so rich in phytonutrients, that even though they are not filled with the antioxidant Vitamins C & E, they still provide as much antioxidant protection to the body as 1,733 milligrams of vitamin E, and more than 1200 milligrams of vitamin C! That’s OVER 10 to 15 TIMES MORE THAN YOUR DAILY RECOMMENDED INTAKE! Pretty crazy, eh? We recommend 1 to 2 cups of fresh blueberries whenever you can, to fully take advantage of the great health benefits this superfood can give; do this, and you’ll be well on your way to becoming a food conscious individual! – Tasty25 Staff
Wanna know a few ways to incorporate blueberries into your diet? Check out these great Tasty25 creations that contain blueberries: