filling up on fresh fruits and veggies for lose wieght - Lose Weight

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Saturday, August 5, 2017

filling up on fresh fruits and veggies for lose wieght

Crispy Tofu Bowl

Ingredients

  • 14 oz. extra-firm tofu
  • 1/2 small red onion, very thinly sliced
  • 1/4 c. red wine vinegar
  • 1/4 c. Thai sweet chili sauce
  • 1 tbsp. olive oil
  • 1 seedless cucumber, chopped
  • 3 tbsp. cornstarch
  • 2 tbsp. vegetable oil
  • 1 c. quinoa, cooked
  • 2 tbsp. roasted cashew halves
  • Parsley leaves, for garnish

Directions

  1. Slice tofu 1/4 inch thick. Place on cutting board between paper towels; top with baking sheet. Top with large cans or other weight; let stand 10 minutes. Soak red onion in cold water.
  2. Whisk red wine vinegar and Thai sweet chili sauce, olive oil and 1/4 teaspoon salt. Pat onion dry; toss with half of vinaigrette and cucumber.
  3. Sprinkle tofu on both sides with cornstarch. In 12-inch skillet, heat vegetable oil on medium-high until hot. Carefully add tofu. Cook until deep golden brown, 2 to 3 minutes per side. Drain on paper towels.
  4. Divide quinoa among 4 bowls. Top each with salad, roasted cashew halves, parsley leaves and tofu.
Summer Pesto Pasta

Ingredients

  • 1 lb. spaghetti
  • 2 ears corn, shucked
  • 1 medium yellow squash, cut into 1/2"-thick slices
  • 1 medium zucchini, cut into 1/2"-thick slices
  • 1 small bell pepper, seeded and cut into sixths
  • 4 green onions, trimmed
  • 2 tbsp. olive oil
  • 1 lemon
  • 1/2 c. store-bought refrigerated pesto
  • 1 pt. grape tomatoes, halved
  • 1/4 c. packed fresh parsley, chopped

Directions

  1. Heat grill on medium-high. Cook spaghetti as label directs. Rinse, drain well and let cool completely.
  2. In large bowl, toss corn, squash, zucchini, bell pepper and onions with oil and 1/2 teaspoon each salt and black pepper until well coated. Grill corn, turning, 10 minutes or until charred in spots. Grill squash, zucchini and bell pepper 4 to 6 minutes or until tender and grill marks appear, turning once. Grill onions 2 minutes or until tender and slightly charred, turning occasionally.
  3. Into large bowl, from lemon, grate 1/2 teaspoon zest and squeeze 2 tablespoons juice. Whisk in pesto and 1/2 teaspoon each salt and pepper.
  4. Chop squash, zucchini, pepper and onions; add to bowl with pesto. Cut kernels from cobs; add to bowl along with tomatoes, parsley and cooked pasta. Toss to combine. Serve at room temperature.
  5. Beet, Mushroom and Avocado Salad
  6.  Beyond roasting the portobello mushrooms and whisking up a simple vinaigrette, all you have to do is assemble this heart-healthy salad.
  7. Ingredients

    • 4 medium portobello mushroom caps
    • 1/4 c. lemon juice
    • 3 tbsp. olive oil
    • 1 small shallot, finely chopped
    • 5 oz. baby kale
    • 8 oz. precooked beets, chopped
    • 2 ripe avocados, thinly sliced
    • 2 sheets matzo, crushed into bite-size pieces

    Directions

    1. On large rimmed baking sheet, spray portobello mushroom caps with nonstick cooking spray and sprinkle with 1/2 teaspoon salt; roast at 450°F 20 minutes or until tender.
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    3. Whisk lemon juice, olive oil, shallot and 1/4 teaspoon each salt and pepper; toss half with baby kale and beets. Divide among serving plates. Top with avocados, matzo, and portobellos, thinly sliced. Serve with remaining dressing on the side.

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