Khoa Truong

Hello everyone! Welcome to my little space. My name is Khoa Truong - a Vietnamese foodie from Hanoi, Vietnam It would be nice to share my colourful life with food and other interests. There will be some food nutrition tips updated.  Keep in touch!

[fitasiacook]

Vietnamese five spice grilled pork is one of my favourite choice for adding to summer salad. It brings the smoky and crispy taste of grilled meat combining with fresh salad so you will be more enjoyable to eat salad during the long season. 

In order to make a good five spice grilled pork, I would like to recommend choosing a bit fatty part of pork - like nape of the neck because it will keep the meat very moisture and crispy after grilling.

Ingredients:

2 kgs of pork

30 grams of five spice powder

4 table spoons of soy sauce

3 table spoons of syrup or honey

1 table spoon of BBQ sauce ( optional)

1 table spoon of chilli powder ( optional)

1 table spoon of minced garlic

You can cut the pork into the size of pork steaks but a little bit thicker to reduce the risk of dry grilled pork. Then marinating the pork with all the above ingredient and keeping it in the fridge overnight or at least 4 hours.

You should put marinated meat on the rack like in the above picture so it can make the texture of grilled meat better. After turning on the oven at 175 degrees, put the rack into the oven for 15 minutes and then take it out, turn the sides and sweep the marinated liquid on the surface of meat. Then grill for another 15 minutes, turn off the oven and let it rest in the oven for 10 minutes.

Ready to serve with salad and noodle.

How to make the sauce for salad:

mix the fish sauce, vinegar and sugar following the ratio 1:1:2 and add crushed garlic and sliced chilli! Pouring the sauce when it is eating time

[fitasiacook]

Watermelon is not just all about water and sugar. Along with its main function as a beverage fruit for summer, watermelon contains a lot of vitamins, nutrient and fiber with quite low amount of calories. Why should you take the watermelon into your daily diet especially in summer season?

Watermelon is an wonderful summer snack with which provide a lot of water, fat-free, very low in sodium and only contains 30 calories per 100 grams serving.

The red pigment colour of it was created by Lycopene - a phytonutrion which is considered as powerful antioxidant reducing inflammatory properties and highly linked with heart and bone health and prostate cancer prevention. With people doing a lot of sports, watermelon can reduce the muscle soreness after the training thanks to watermelon's amino acids citrulline and arginine, which help improve circulation.

Simple way to use watermelon is to eat fresh or make some refreshing juice! I love to cut the watermelon into cube and cool it down in the fridge before serving. Another way is that you can freeze those cubed watermelon and then make a perfect frozen juice for summer:

300 grams of watermelon flesh

half of lemon juice

50 ml water

2 mint leaves

Mix them well in blender and ready in just a minute!

[fitasiacook]

As a meat lover, sometimes I bought too much of meat when there were good deals at the shop so that is why I need to figure out how to make this pork sirloin in more interesting way!. Finally I found an interesting recipe from the Finnish meat seller website about Easter food recipe and it turned out to be something really extraordinarily good! I like pork sirloin because that is the back part of pork which contains quite low in fat but not too lean.

Ingredients:

800 pork sirloin

1 large onion

150 grams of mettwurst - German sausage or 100 grams of bacon

100 grams of dried apricot

100 grams of cashew nuts

1 or 2 table spoons of thyme

1 table spoons of rosemari

50 ml of orange juice

a full hand of rucola leaves

How to make:

First Cut the pork sirloin into string line with the 2-cm thickness for rolling.

Next slice the onion and fry it until getting brown before putting sausage, dried apricot,cashew nuts, thyme and rosemari. After frying that mixture for 10 minutes in medium heat, pouring the 50 ml of orange juice and heat it until the juice gets reduced. Let the mixture cool down before starting rolling.

Next spread the mixture on the surface of string-line pork sirloin and add salt and chilli powder on top. After that, put a full hand of rucola leaves on top before starting rolling the meat tightly. You can use string or toothpicks to keep the meat roll in shape.

Then cover it with folio and put in the grilling pan with 200ml water. Keep the meat roll in the oven for about 1 hour in 170 degrees and let it rest for another 15 minutes in the oven before taking it out. In case you would like to have soften meat, you can pour more water in baking tray and keep the rolled meat in oven for 30 minutes to 1 hour. Remember to check the water in the baking tray to avoid the burning smell.

Finally take off the folio, heating the sauce pan with butter or coconut oil and frying the outside of meat ´roll in medium heat until getting nicely brown colour.

Ready to serve with baked vegetable or salad.

Great treat for holiday!

[fitasiacook]

Spicy vermicelli noodle with chicken

Ingredients: for 2 people

400 grams of diced chicken

80 grams of vermicelli noodle

250 grams of broccoli

1 large onion

1 large bell pepper

A hand full of rucola leaves

some crushed peanuts

2 table spoons of fried onion

2 table spoons of oyster sauce

4 table spoons of soy sauce

1 or 2 table spoons of chilli seasame sauce

1 table spoons of honey

How to make:

Start with dicing the large onion and putting the saucepan with oil on high heat. Then pour the diced onion into the saucepan and stir until the onion gets brown.

Next pour the diced chicken into the saucepan and put all the sauce as well. You should stir the chicken for 10-15 minutes before puting the veggies in and stiring for another 10 minutes.

Finally pouring the softened vermicelli noodle into the mixture and stirring for 5 minutes. Remember to put the vermicelli noodle into a bowl with hot water for around 3 minutes.

Topping with crushed peanut and fried onions. Then put the rucola leaves on the side and ready to serve hot!! Yum!

Nutrition value: 

Total calories per portion: 

350 calories with 21 grams carbs, 45 grams protein and 5 grams fat. Especially it contains high in fiber 7 grams!

[fitasiacook]

Christmas and New Year party time are officially over and I realized that people are strunggling to get back to diet or healthier nutrition. One of the best example is that the higher percentage of customers choose the salad meal rather than heavier burger meal. Of course salad is very healthy but not always an easy choice. Now it is time to come up with some simple and quick meals with healthy nutrition and attractive taste. I come up with the new meal which can be cooked in less than 30 minutes and contain a lot of taste.

Fresh herbs-pesto penne with frying-pan breast chicken

Ingredients: ( for 1 person)

30-50 grams of Penne whole grain pasta

200 grams of chicken breast

6 cherry tomatoes 

1 big table spoon of cottage cheese 

fresh basil and mint

pesto paste

a full hand of toasted cashew nuts

olive oil

garlic powder or home-made garlic paste

salt and pepper 

How to make:

First, marinate the chicken breast with 1 table spoon of olive oil and garlic powder, pepper and salt to taste.

Secondly, boild Penne pasta in 10-15 minutes. While waiting for pasta, you can start with preparing the food plate by cutting cherry tomatoes in half, and putting cottage cheese, crushed cashew nuts to the plate

Thirdly, make the frying pan hot and put the marinated chicken in. It take aroud 5 minutes to cook each side of the chicken steak in medium heat. When it is ready, slice the chicken breast into smaller pieces like cube to mix with pasta.

Finally, put one or two teaspoon of pesto paste on top of pasta. Mix all of ready ingredients together and enjoy!

Yum! Yum!

[fitasiacook]

[fitasiacook]

I love the idea of combining my childhood food with a very healthy nutrition choice by some little tricks. I still remember when I was in Vietnam, the pumpkin rice porridge is one of our family’s favourite choice at the pick season of pumpkin. The Vietnamese pumpkin rice porridge is really light in calories and a bit lack of protein in the recipes which we used to have as one of a main meal of the day. In a way, that version is really good and enjoyable to eat while it was still hot weather at that time. However as a pumpkin addiction, I come up with a new recipe which pumpkin will take part of more than 50% percent of the dish while rice is just an extra ingredient.

That is how my new recipe is call healthy pumpkin porridge

Talking about health and nutrition value, did you know that there is only 20 calories in 100 grams of pumpkin and very high in fiber? It means that pumpkin is one of healthy choice for people aiming to loose weight because it help them to control the hunger. Especially pumpkin can be considered as a good friend of women in the aim of keeping the skin wrinkle-free because it contains the high amount of antioxidant beta-carotene.  A cup of cooked pumpkin has more of the refueling nutrient potassium even higher than banana with 564 milligrams. That is a big plus for sport people because  a little extra potassium helps restore the body's balance of electrolytes after a heavy workout and keeps muscles functioning at their best. Last but not least, with high amount of vitamin C, pumpkin also helps to boost the immune system so this soup maybe a good idea for sick people as well.

Ingredients: ( for 3-4 servings)

700 grams of pumpkin

200 grams of minced beef 10% fat

50 grams of brown rice

3 garlic cloves

pepper

fish sauce or beef stock

How to make:

First take 600 grams of pumpkin making into puree, the rest 100 grams dicing into small piece

Mincing the garlic while heating up the pan with little oil. Pour the minced garlic into hot pan and mix until getting brown. Then pour 200 grams minced beef into that hot pan.

Next pour 500 ml water into the hot pan and heat to boil. After that, you can mix the ready pumpkin puree with minced beef and garlic and heat to boil again. Then pour the diced pumpkin into the pan as well.

While slowly cooking the soup in low medium heat, you put brown rice into blender with 100ml water and mix the rice well. After 20 minutes cooking in low medium heat, pour the minced rice into the mixture and cook for another 15 minutes in low medium heat

Finally ready to serve right away!

Nutrition value:

Total calories: 623 calo

Carbs: 16,3 grams

Protein: 57 grams

Fat: 11,45 grams

[fitasiacook]

 Trick or treat?! You need to decide before the Halloween coming very soon. The best idea is to take the use of pumpkin season to create some refreshing festive recipes!

High protein pumpkin pancake should be a good recipe to enjoy with your family or party’s menu with friends and children. It does not take time and especially contains much more healthy nutrition than simple pan

How to make simple High protein pumpkin pancake:

Ingredients: ( for 8 to 10 medium-sized pancake)

90 grams quick oats

200 grams low-fat cottage cheese

5 eggs white

20 grams of vanilla protein powder ( optional)

vanilla aroma

1 table spoon of syrup 

4 table spoons of pumpkin puree

1 teaspoon of cinamon

How to make:

Step 1: first pour all oats into blender or food processor to make them very fine into powder. Then continue pouring all of the rest ingredients into the blender and well mix them in 5 minutes until the mixture looks beautifully smooth!

Step 2: put the loosening frying pan on the medium heat with coconut oil. I like the coconut oil taste and it is much healthier than normal oil ( of course you can use other oils if you want). Depending how big your frying pan is, you can pour mixture into 2-3 pancakes and patiently wait for the cooking time. Until the outside of pancake starting bubble, it is time to turn the faces of pancakes. Repeat that until the end

Step 3: It is a personal step because it depends on your personal favourite. Put three ready pancake on each other and in the middle you can add melted chocolate and peanut butter. Finally adding some syrup on top and yummy time!

Just in case you do not eat them all, you can wrap them and put in freeze. Then reheat it by microwave!

[fitasiacook]

It has been a long break since my last post but I still try to think of new recipes to share with people. Today I would like to share a recipe which is my favourite choice for low-carb period with the aim of higher protein intake. One of the most advantage point is that this recipe can be prepared in 20 minutes or less and then just put it in the oven and wait for enjoying time.

The best name for this recipe is spinach lasagne with summer veges. With this recipe, it can be good for family dinner with 4 or 5 food portion and will be healthier to serve with some rye crispy snack. Yum! There will be a lot of spinach and mushroom in this recipe because they are so far my favourite summer choices.

What have you heard about spinach? Yes, there are a lot of information from the internet and newspaper which highly recommend to use the spinach in our daily food nutrition. I believe that eating raw spinach or smoothies is not everyone's favourite but spinach is one of only three vegetables that we recommend boiling to help reduce its concentration of oxalic acid. Spinach is very low in calories but high in nutrients specially the large amount of vitamin K which improves overall bone health. Of course spinach also contains high amount of antioxidant and vitamin A which are very helpful for skin and hair.

The ingredient list: 400 grams of 10% fat minced beef 100 grams mushroom 300 grams frozen spinach 200 grams tomato paste 100 grams of zucchini 2 table spoons of light cream cheese 100 grams low-fat yogurt diced onion

How to make:

Step 1: pour diced onion into sauce pan and stir-fry until it gets browner. Then put 400 grams of minced meat into that sauce pan and mix well with onion. Spicy selection to stir-fry the mince meat: 1 table spoon of garlic powerder, teaspoon of black pepper and hot chilipowder. After 10 minutes, pouring 200 grams tomato paste and mix well with the minced meat for 2 minutes before turning off the heat.

Step 2:  put the meat in round baking tray like the picture. After slicing all mushrooms and zucchini, you can start making the second vegetable layers.

Step 3: defrozen the spinach and mix it well with cream cheese and 50 grams low-fat yogurt to make it smooth. Finally put it on top level.

Step 4: You can put some light cheese slices above spinach layer. Put the ready prepared lasagne into the oven at 200 degrees for 30-40 minutes until the water shrinks down or the top looks a bit brown like the picture above.

Now spinach lasagne is ready to serve for your whole family or friends' evening on the weekend . In case you would like to add some extra carbs into the meal so it is the best to serve people with crispy rye snack!

Bon appetit!

Nutrition value of the whole lasagne (which can be divided into 4 or 5 five small portion): Total calories: 878 calories Carbs: 16,2 grams Protein: 168,9 grams Fat: 44,4 grams

[fitasiacook]

How to make your own super healthy smoothie in just 10 minutes!!!

150 grams of mixed blueberries, rasberries and strawberries

2 scoops of Visalus meal

100 ml of low-fat milk

100 grams of Greek yogurt or natural quark

1 table spoon of ground flaxseed

1 table spoon of chia seed

1 table spoon of coconut flax

Simple pour all the ingredients into the blender and mix well until the mixture looks smooth and creamy. If you prefer enjoying more liquid style of smoothie, do not hesitate to add some more ice cubes or 100 ml of water.

Actually with this amount of ingredients, you can make tưo big glasses of fresh smoothies to share with your mate! Believe or not it only costs 3 euros for 2 fresh healthy glass of berries smoothies! With visalus meal including in this, you can replace your lunch or snack time with a cup of great fruity drinks providing all nutrition and calories needed for a meal! Yum, yum!

Nutrition information: Total calories: 243 kcal Carbs: ~20 grams Protein: ~24 grams Fat: ~9 grams

[fitasiacook]

Yes summer is here ans it also means that it is time for fresh fruits and berries. You should not miss this time of the year because it does not last for long especially in Nordic  countries. One of my favourite summer fruit is cherry - my summer dream!!!. 

Cherry is also very well-known as the best super food. In order to keep your body in summer shape, you can replace breads, rice or noodle with a bowl of sweet cherries ( around 100 - 140 grams).

What benefit does cherries brings to you?!Here are some major interesting facts of cherry fruit:

Cherries are fat, cholesterol, and sodium free and one cup of cherries is less than 90 calories ..

Cherries are pigment rich fruits which is very famous for  powerful anti-oxidant properties..

Research has found that eating cherries will reduce pain and inflamation associated with arthritis and gout.

Cherries are a good source of vitamin C, with 16% of the daily recommend value in one cup .

Anthocyanins in cherries give the fruit its red color and help protect the heart and surrounding tissues

How about making your own super cherry berry pudding: 

Soaking 2 table spoons of chia seed in 500 ml cold water and keep it in the fridge overnight. After that, you will get a full cup of chia seed

1 cup of fresh cherries

50 grams of frozen blueberries

canberries juice

50 grams of yogurt

1 table spoon of cacao powder

a few pistachio or nuts of your choice

It is such a simple recipe because the main point is to take the use of Chia seed mixing with fruits. The first layer I mix 1 table spoons of chia ( after soaking in the water) with 30 grams of frozen blueberries and 2 tbs canberry juice. After that, using spoon to mix them a little bit in order to get nicely blue colour.

Next putting pitted cherries into blender and mixing well into pasta. Combine fresh cherry paste with 2 table spoon of chia seed to create the second layer. In case, you would like to make it sweeter so you add one tbs maple syrup.

The top layer, mixing low-fat or Greek yogurt with 1tbs cacao powder and also one tbs maple syrup if you want.

For topping, adding some fresh cherries with nuts and also some honey on top.

Keep it in fridge for 20-30 minutes before serving and enjoy your summer time with cold healthy pudding!

[fitasiacook]

Breakfast is the very first meal of the day after your long break of eating during the night sleep. Break-it-fast is how you can imagine the essential role of this meal to your body. After a long break without absorbing any food into your body, breakfast is the first kick of the day to provide your body full of energy for working and studying day. Some people might try to lose weight by cutting down the calories intake through skipping the meal like breakfast. Actually skipping the breakfast can lead to more harmful issues than you could imagine.

Here are the reason why you should keep your breakfast as a priority thing to do every morning:

After long break of eating, your blood sugar remains a low level in the morning so food intake will boost the metabolism to its normal level. One thing to keep in mind is that you need to eat something within 2 hours of waking up.

Help to maintain insulin response because skipping the breakfast will lead to hyper insulin response which turn results in to fat accumulation. A study published in the American journal of clinical nutrition emphasized that Skipping breakfast may increase a woman's diabetes risk.

Being more energetic and active at work or school.

Simply without proper breakfast, your body remains low sugar level which can lead to tireness and lack of focus. A 2005 Journal of the American Dietetic Association review of 47 breakfast-related studies founds that eating breakfast is likely to improve cognitive function related to memory and test grades.

Support your weight management! Instead of skipping your breakfast to wait for the lunch meal, you should spend time enjoying your breakfast in the aim of burning the by calories earlier. As a mental factor, if no breakfast is taken, people tend to be more hunger and consume much more food in the lunch time or easily take some sweet and unhealthy choices of food without clear mind. In one recent study, people who ate breakfast as their largest meal lost an average of 17.8 pounds over three months.

Tips to avoid skipping a healthy breakfast:

As a first kick of the day, you should choose the 2-3 foods which can include all the important vitamins and protein for the day. To be specific, you would like to take whole grain products like oat or grain bread, a fruit choice like berries or grapes fruit and a milk product like cottage cheese or low fat milk.

I always keep in the fridge: a small box of cottage cheese, a small low-fat fruit yogurt and some frozen fruits as well.

Making your own porridge or an omelette with a lot of veges is the fastest choice.

Keep in mind that “breakfast is your priority of the day” so please put your alarm just 15 minutes earlier and plan ahead your breakfast choice!

My favourite breakfast:

Strawberries porridge:

40 grams of oat

100 grams of strawberries

100 grams of cottage cheese

1 table spoon of flaxseed

Nutrition value:

Tota:calories intake 330, in which carb: 33 grams, protein: 19 grams and fat: 8 grams

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[fitasiacook]

Have you heard about Vietnamese spring rolls with a lot of fresh herbs and vegetable? If so, you should try them out. Today I just make my own fitness rolls from the rice paper which people often make spring rolls. The idea of this recipe is just to show you how you can easily make your own healthy meal for takeaway or family dinner.

Ingredients:

400 grams of chicken breast

BBQ sauce

Baked crispy polenta

Friedtofu

Asparagus

Green or hard mango

Red paprika

Kale

Soy sauce

Ground flax seed

First, you marinate the chicken with BBQ sauce and simple grill them until the outside get nicely brown colour. Then steam the asparagus to soften level.

Next slice fried tofu, asparagus, kale, mango into thin slices

Then you can start with rolling time! :D

For the dipping sauce, I use 2 table spoons of soy sauce, 1 table spoon of balsamic vinegar, 1 tb spoon of water, some grape seed oil and some sriracha.

Macros:

Calories intake: 355

Carbs: 20

Protein: 45

Fat: 8

[fitasiacook]

My perfect choice for a healthy meal after hard workout: Grilled lemongrass turkey meatball with sriracha dipping, steamed asparagus with grapeseed oild, cottage cheese and dried tomato and baked crispy low-fat polenta with garlic flavor! Yum!How to make it:

Let start with the baked crispy polenta! First, cook the polenta  with adding some garlic, onion powder and chicken stock for 6 mins. Pouring the ready polenta in a bowl and keep it cooling down for 1 hour. Cut the polenta into cube or the size of french fries. Roll them into beatened egg and then bread crumbs. Baking the polenta at 175 degrees for 30 mins! This recipe is definitely suitable for people who love french fries or chicken nudges because it brings the similar tastes in a low-far and super healthy version! Remember to enjoy it while the food is still warm!

For some green stuffs, I simply steamed the asparagus then added some oil, cottage cheese and dried tomato.

Last but not least: My favourite recipe called turkey stick: Mixing the ground turkey with minced garlic, onion and lemon grass. Adding 2 table spoons of fish sauce , 1tb spoon of honey and some pepper. Keep it in the fridge for 30 mins. Then clean the fresh lemon grass and roll the meat around it and grilled for 30 to 30 mins at 175 degrees. The detailed info can be found from http://dailyhappyfood.tumblr.com/post/115042978486/meat-ball-flower-d-today-is-snowing-and-raining.

Ready to serve!

Macros: 

calories intake: 419

Carbs: 41 grams

Protein: 31 grams

Fat: 12,6 grams

[fitasiacook]

Asian spicy fish stew with kale quinoa salad

First why should you put quinoa into your daily food intake? Quinoa is the most nutritive food and especially naturally gluten free. It contains the highest amount of fiber compared to other grains.  With 8 grams of quality protein per cup of cooked quinoa (or 4.5 grams per 100 grams), quinoa is an excellent plant-based protein source for vegetarians and vegans. Quinoa is also very friendly to people with diabetes and heart diseases because it has low glycemic index - a measure of how quickly foods raise blood sugar levels. It also means that eating food with low glycemic index will control your hunger and reduce the risks to obesity. So far quinoa contains quite a lot of benefits to weight loss like high protein - helping to increase  metabolism and reduce appetite significantly and high fiber - increase the fullness and reduce the calories intake. Last but not least, quinoa can be used easily into your daily diet for example with this salad recipe. It is very simple and only takes 10 minutes - such a healthy fast food :D

Simple kale quinoa salad.

First, boil the quinoa ready and let it cool down. Next slice kale, yellow paprika and tomato into small cubes. Mixing quinoa with  diced vegetable and then mixing with 100 grams of cottage cheese.finally , topping with chia seed and flax seed. Just 15 minutes for a ready salad!

Spicy fish stew:

I used Alaska Pollock white fish which I can find easily from  supermarket in frozen food area. First I use sugar to make caramel water line through burning it in high heat for few minutes. Then pouring the liquid into the fish. Chopping jalapeÑO pepper, lemon grass, garlic,  and ginger into small pieces and mixing with 3 table spoons of fish sauce, 1 table spoon of soy sauce. Using that mixture to marinate the fish in 30 minutes next bring the sauce pan with marinated fish into the cook in the high heat in 5 minutes and pour 500ml water into it then continue to cook in medium low heat for 20 minutes until water is dissolved

Macros:

calories intake: 341

Carbs: 29

Protein 41

Fat: 6.6

[fitasiacook]

Are you looking for some chocolate treats? Why not try it out my super fat softy pistachio chocolate fudge? It is one of the simplest recipe so fat in my list. Especially all the ingredients in this recipe are really healthy fat which is very supportive for your heart. The preparation time only last max 10 minutes and the ready-to-serve time is also 10 minutes with the freezer or 1 hours with the fridge.One of the most outstanding texture is the soft level which is quickly melted in your mouth with fullness taste!

Ingredients:

80 grams of coconut oil

125 grams of peanut butter

60 grams of dark cocoa (no added sugar)

1 teaspoon of vanilla extract

2 or 3 table spoons of honey

1 full hand of pistachio

How to make it:

First put the coconut oil in a bowl and steam it until melting on the pan with hot water on.

When all coconut oil is melting, put peanut butter and cocoa powder into the bowl and mix them nicely until the mixture is soft and smooth. Then add honey and vanilla extract.

Finally stir the mixture with pistachio. Then pour them into a baking tray.

Keep it cool down in the fridge or freezer.

Then cut it into many square pieces and enjoy the smooth and tasty pistachio chocolate fudge.

One of the important note is that pleas do not overeat that! Just take one or two small pieces to enjoy or invite your friends to enjoy it with you. Because if you take it all by yourself, it will bring such a hugh amount of calories intake to your body

In case, you have not check my article about the benefit of chocolate. Here is the link: http://dailyhappyfood.tumblr.com/post/110152498041/are-you-a-big-fan-of-dark-chocolate-i-love-the<7b>

[fitasiacook]

Today, I am happy to introduce a new salad recipe based on raw food diet which is very suitable for summer season. The idea of this recipe is to take the advantage of raw and natural ingredients which you can find from the Mother Nature. As you can see from the above pictures, there are an interesting combination of fantastic super food like kale, apple, cranberries, chia seed and flaxseed. This salad is also very suitable for vegan or vegetarian people in order to make sure the amount of protein and vitamin needed. The salad is really high in vitamin C and antioxidant intakes which you can absorb from kale, lemon juice, paprika, chia seed and flaxseed. Especially red paprika is considered as containing the highest vitamin C compared to other vegetables. Besides all of these ingredients are proved that they contain high fiber content and support the digest system. Moreover one of the most favorite ingredients in this recipe is balsamic vinegar which is prepared by the process of cooked grapes reduction. Balsamic vinegar is also famous for its health benefits like high antioxidant, reducing heart attack risk, and digestion problem and weight loss.

Ingredients

100 grams kale leaves

50 grams apple slices

Half of red paprika (around 37gr)

5 grams dried or fresh cranberries

10 grams chia

1 table spoon of olive oil

A half of lemon

1 tbsp. flaxseed (7 grams)

1 tbsp. balsamic vinegar

How to prepare this salad:

First slice the apple into very thin slices and marinate them with lemon juice. Also cut kale into small slices and red paprika into small cubes. Mix all the ingredients into the big bowl and then pour the balsamic vinegar and olive oil into the mixture. Use your hand to mix them very well and keep it marinated for around 15 minutes. Add salt depending on your wish because I try to avoid using salt.

Nutrition value of this salad:

206 calories with 30 grams carbs (7 grams fiber), 10 grams protein and 7 grams fat. This recipe is very idea lunch for people who do not take part in sports but still want to remain a healthy body weight. In case vegetarian people want to get extra protein so low-fat cottage cheese is the best protein source to add into this salad.

However if you do quite a lot of sport and also enjoy eating chicken breast, I am happy to introduce simple chicken roll with pesto and low´-fat cheese filling. Simply cut the chicken breast into thin long slices, knead the pesto along the chicken thigh and then put a slice of cheese on top. Next roll the chicken breast tightly and use the tooth pick to keep them in stable position. Turn on the oven heat to 175 degrees and grill the chicken rolls in 50 minutes until the outside turn into a bit brown color. I prefer using my home-made pesto which is made from fresh basil, Black pepper, olive oil, cashew nut and salt to taste. With 100 grams of pesto chicken roll, it brings you 162 calories with 1 grams carb, 26 grams protein and 6 grams fat.