HEALTHY IN A HURRY: Everything-but-the-kitchen-sink Tuna Sandwich

As the editor for Project Made Real, it’s my ‘job’ to come up with healthy recipes that can help you guys in your quest for a healthier lifestyle by eating well and nourishing your bodies. I’ve been trying to share more healthy recipes, but I haven’t had much time to experiment with proper recipes (those that actually involve heat, you know, the oven/stovetop). Nonetheless, I still found some time to create a healthy meal for myself, so I thought I would give you all some ideas for those days when the thought of turning on the stove is far from appealing.

(As seen on Project Made Real’s website)

Eating healthily doesn’t always have to be expensive, you know. This simple, everything-but-the-kitchen-sink recipe uses ingredients that you will probably already have on hand!

Sometimes, all you want is an easy meal that can be thrown together without having to fuss around with pots and pans. Well, for me at least, speed is a very big thing, cause I’ve been really busy living on campus and have barely had time to try out new recipes 😦 In fact, cooking has been out of the question, especially since I have a catered meal plan. Can’t wait to play around in the college’s pantry once things have settled down.

Well, to sound more atas, I would call this a deconstructed tuna sandwich. But actually, it’s only deconstructed since there was so much tuna I couldn’t possibly fit it nicely into a sandwich. So an open-faced sandwich it was!

Here’s what you need: (Serves one)
1 125gram can of tuna chunks in water
Lemon juice
1 diced tomato
Some diced onions
Dash of Tabasco
Ketchup (to your liking)
Mustard (to your liking)
Pepper to season

Steps:
All you have to do is mix everything together in a bowl, and serve it alongside with two slices of bread.

Personalise it:
I just added whatever ingredients I had on hand, but you could always switch things up by…
-Swapping the ketchup and mustard out for any condiment of your liking (mayonnaise works too if you’re a tuna mayo kind of person)
-Adding Greek yogurt and sliced grapes add an interesting twist to this otherwise savoury dish
-Replacing the tomato with diced bell peppers for more crunch
-Making two open faced sandwiches, and topping each with a slice of cheese before toasting it in the oven. Tuna melts anybody?
-If you’re going for mayo, trying adding in a hard-boiled egg, and a dash of white vinegar and you get the best of both worlds. (Egg mayo and tuna mayo)

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This recipe, like all my recipes, are super easy to make, and healthy too! Healthy eating on a budget is possible 🙂 I don’t give the exact measurements for the condiments/seasonings cause the fun lies in adding whatever amount you like to suit your tastebuds. The ingredients are just there as your base, you get to enjoy the process of designing your own masterpiece.

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Tuna is loaded with protein and healthy fats, and will keep you full for a longer time. Also, by adding in diced vegetables, you get a nice change in texture and all the benefits of the nutrition and fiber. Tasty and quick, you can’t ask for more ;P

Enjoy!

HEALTHY IN A HURRY: Peanut Butter Banana Bites

Head on over to Project Made Real for the full post featuring my favorite couple: Peanut Butter and Bananas.

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PB Banana Bites:
1 Banana
2 Tbsp Peanut Butter

1. Slice up the banana into thin rounds.
2. Sandwich globs of peanut butter in between to make mini peanut butter banana bites.
3. Freeze and enjoy as a delicious dessert!

Want to get crazy? Try dipping the PB Banana Bites in melted chocolate before freezing them. You’ll get a healthy dessert in no time!

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Well there you have it. A super simple, super quick recipe to satisfy your sweet tooth! Now your bananas will never go to waste since you can easily chop them up and make this grab-and-go snack ahead of time.

Wacky idea? Throw them into the blender with a cup of milk and another tbsp of peanut butter if you like and you have a deliciously rich and creamy PB banana milkshake. Delish!

Healthy in a Hurry: Oatmeal-on-the-go Bars

photo (89) How many of you can’t be bothered to wake up a little earlier to have breakfast? How many of you shun the idea of food in the morning?

I’ve heard way too many times of friends and family who skip breakfast simply because they find it too tedious to prepare something to eat, or have no food readily on hand.

I cannot emphasize the importance of eating breakfast. It helps to kickstart your metabolism, and also helps you to focus better throughout the day. Don’t think of it as extra or unnecessary calories, some studies have shown that people who eat breakfast are actually slimmer than those who skip breakfast!

For all you breakfast-skippers and sleepyheads, this recipe is dedicated to you guys. All you have to do is grab it and eat it, since the recipe can make several portions at once!

Here’s a recipe for deliciously healthy oatmeal bars which can be made in advanced and frozen for up to 4 months. These oatmeal bars can be tweaked to your flavour preferences, and are perfect for a grab-n-go breakfast if you pack them into little ziploc bags. These bars are so simple to make, and you can literally add in anything that you have on hand, even chocolate chips if you need some to get you going in the morning!

Oatmeal-on-the-go Bars (inspired by Weelicious)

Ingredients

  • 2 cups rolled oats
  • 1 cup whole wheat flour
  • 1 1/2 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 2 cups milk (any kind of milk, not flavoured milk though) 
  • 1 egg
  • 1 teaspoon vanilla
  • 1/2 cup raisins + dried cranberries (any dried fruit you like)
  • 1/2 cup almonds (any nuts of your choice)
  • 2 tbsp chia seeds
  • 3 tbsp honey or agave (sweetener of choice)

Preparation

  1. Preheat the oven to 190 degrees celsius/375 F
  2. Mix all the ingredients in a large bowl, stirring the dried fruits and nuts in at the end
  3. Pour the oatmeal mixture into a 7×11 baking dish lined with baking paper (no mess!)
  4.  Bake for 30 minutes or until thickened and golden.
  5.  Cool, cut into squares and serve or store in ziploc bags.
  6. After the bars have been fully cooled, you can pack them into individual servings in small ziploc bags to pack in the freezer. About 3-4 bars in each individual bag. These will keep for up to 4 months!
    Before consuming them, allow to defrost in fridge for 24 hours.
  7. Refrigerating the bars will make them last up to 5 days.

I even did a Tropical version of these bars previously, if you are interested in that sort of stuff. (Cue mangoes and goji berries –  little bursts of sunshine and happiness). What’s more, all the ingredients are easily available, something I took into consideration when I was experimenting with this recipe. So really, you have no excuses. 😛

These bars are also great as a portable snack and I personally enjoy them served with some yogurt as well (You should try this if you have more time for a sit-down breakfast)
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Bon Appetit!

HEALTHY IN A HURRY: Overnight Oats

Overnight oats are probably a foreign concept to many of you. After all, most of my friends can’t even stand cooked oatmeal, (a mushy brown bowl of bleagh to many, but I say otherwise), who would even dare to consider the prospect of eating oatmeal…*gasp* cold, straight from the fridge?

Well, whaddya know? I gave it a try 2 years ago, and fell in love with it. I’m only sharing it with you all now, since it never once crossed my mind that other people might like to partake in this healthy discovery!

It is by no means a replacement for a lovely bowl of hot oatmeal, these two are world’s apart, but this is delightful for breakfast on a hot stuffy morning. In fact, in tastes best after a workout!
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The possibilities are endless with Overnight Oats. After many rounds of experimenting with various recipes, I’ve finally found a basic recipe that guarantees me the right texture and taste. The picture above is what it looks like at night, before the oats soak up the liquid.

The photo below is what it looks like the next day!

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I like to add a little splash of ice cold milk on top to wet the oatmeal more, before I give it a good stir. The texture should be like the photo below, thick and creamy, like chinese porridge or congee.

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Sometimes, when I have a nearly empty jar of peanut butter, I make my overnight oats in that peanut butter jar instead. It is the bomb. There is nothing better than reaching into the bottom of the peanut butter jar to dig out the last few spoonfuls of rich peanut butter. It takes breakfast to a whole new level.

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Overnight oats are, unfortunately, extremely un-photogenic. It’s hard to make a jar of oat mush look good, but I assure you, contrary to its looks, it tastes divine!

photo (83)I even made a batch in a Bear jar today! Yum yum in my tum tum.
It’s actually quite ugly in this jar, makes the poor bear look like it has a disease.

I shall not hold you back any longer, without further ado, the recipe:

Basic Overnight Oats
1/3 cup baby oats
2/3 cup milk of choice
1 tbsp chia seeds
1-2 tbsp peanut butter (the more the merrier)
1 mashed ripe banana (at least half a cup worth, it’s fine to have more)

Directions
1. Simply combine the above ingredients, with PB at the bottom, followed by the mashed banana, baby oats, chia seeds and milk. Give the mixture a good stir and leave it in the fridge!

That’s all there is really. You can spread the PB around the base of the jar/container so you won’t eat an entire glob, but otherwise, you can’t really go wrong with overnight oats.

You don’t even have to follow the order I gave, that’s just my personal preference, which I feel gives the best mix.

Now, here comes the fun part…making it your own. (The basic recipe is just a plain canvas for you to decorate, go on…unleash the artist in you!)

Mix it up!

Here are some of my ideas for add ons or exchanges:
1) Use chocolate milk instead of plain milk, and you’ll get a decadent chocolatey dessert for breakfast
2) Add on more fruits of your choice to the basic recipe (berries, apples, mangoes, anything!)
3) Use nutella instead of PB to up the decadence.
4) Top your overnight oats with your favorite cereal/granola in the morning
5) Add a tablespoonful or two of milo powder/black sesame powder/matcha powder/coffee powder to flavor your oats just the way you like it.
6) Add dashes of cinnamon or nutmeg for a more festive feel.
7) Add honey to make it sweeter, if you find the sweetness of the banana not enough for you
8) Throw in some nuts and dried fruits for some crunch and chewiness. Texture explosion!
9) Top your overnight oats with another spoonful of nut butter (yes, generosity never killed anyone) for an even nuttier delight
10) To make it more like a dessert, top it with M&Ms, cookies, chocolate chips or your favorite chocolate bar for a treat.

These are just a few of my suggestions, but feel free to go crazy and add anything you want. You aren’t limited to one choice… you can mix and match. For example, if you have some serious chocolate cravings, go ahead and add some hazelnuts, nutella and chocolate milk into the mix, and voila! A nice bowl of chocolate dessert for breakfast. Go wild, have fun!

Hope you enjoyed this recipe! There’s nothing more convenient than grabbing a jar of deliciousness on your way to school. It’s the perfect start to the day.

HEALTHY IN A HURRY: Chewy Fudgey PB-Naner bake.

photo (45)Its time for another recipe!

Chewy Fudgey PB-Naner Bake
Tweaked from the creative gingergirl

Here’s what you’ll need:
2 tbsp oats
2 tbsp flour
1/4 tsp baking powder
Sprinkle of cinnamon
1 small banana (about 1/3 cup mashed)
1 tsp ground peanuts
1 tsp peanut butter

Instructions:
1) Preheat your oven to 180 degrees celsius. (Or if you’re using a toaster oven like I did, just preheat it)
2) Grease your baking tin.
3) Mix the oats, flour, baking powder and cinnamon together before adding the mashed banana and ground peanuts.
4) Spread it out on your baking tin and bake for 10 minutes. (If you’re using a toaster oven, bake for <10mins)
5) Top it off with the peanut butter while its hot so it can melt nicely. Enjoy while its fresh out of the oven!

Disclaimer: This makes a very small portion.. So I recommend doubling it or even tripling it 🙂

Switch things up!
-You could make a double portion, and layer with PB and Jam.
-Add fruits between layers for bursts of sweet juiciness.
-Throw in some chocolate chips to up the decadence level.

HEALTHY IN A HURRY: Pesto Pasta and Garlic Roasted Carrots

Pesto pasta!

Starving? Now, wait just a minute before you reach out for that pack of crisps or that bar of chocolate. This delicious recipe comes together in mere minutes, and the only cooking you’ll be doing is boiling the pasta. So put all that processed junk food down, and whip up something that your body will thank you for.

Pesto Pasta and Garlic Roasted Carrots

Here’s what you’ll need:

For the pesto pasta

1 serving of cooked pasta

1 tbsp of pesto (more or less to your liking)

Garlic powder

Parmesan Cheese

For the garlic roasted carrots

Garlic powder

1 carrot (sliced into carrot coins)

Ground basil

Olive oil

 

Instructions:

For the pesto pasta

1) Put the cooked pasta and pesto in a heated pan and give it a good ol’ stir

2) Sprinkle some garlic powder and parmesan cheese for extra flavor.

3) Plate it, and dig in 🙂

For the garlic roasted carrots

1) Steam the carrot ‘coins’ for about 10 minutes

2) Pat dry the carrots, and coat in olive oil, basil and garlic powder

3) Roast the carrots in a small toaster oven for about 5-10 minutes

-Serve the carrots along with the pesto pasta, and top with more parmesan cheese (if you like).

 

Switch things up!

-Feel free to add other toppings like cherry tomatoes, mushrooms, spinach etc.

NOW DIG IN TO YOUR HEALTHY AND SCRUMPDILLYUMPTIOUS MEAL.

What’s best about this recipe is that you can just tweak it to suit your tastes (notice how I didn’t give specific measurements?) That’s what cooking is about! Experimenting with flavors that you love.

The sharpness of the cheese and garlic pairs perfectly with the crunchy carrots and al dente pasta, is a sure fire way to get your taste buds tingling.

Hope you enjoy this meal as much as I did.

HEALTHY IN A HURRY: Apple pie yogurt

Healthy in a hurry marks a new series on Foogo!

I’ll be posting quick ideas/recipes for you to put together a healthy snack in a matter of minutes. If you’re like me and feel like you’re going to die of hunger when you are waiting for your food to cook, you’ll be grateful for this series 🙂 Easy, healthy and delicious, you don’t compromise on taste or nutrition!

Starting us off, we have Apple Pie Yogurt.

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I was inspired to make this the day after I fixed braces, cause it hurt to eat everything. Well, it barely requires any “making” per say, more of pouring stuff together. It comes together in less than a minute, depending on how fast you can move.

Apple Pie Yogurt:

1) Pour some plain yogurt into a small bowl, about 2/3 cup.

2) Add 1/2 cup applesauce.

3) Sprinkle with a dash of cinnamon.

4) Stir it all together, and there you have it, delicious, healthy and braces-friendly apple pie (yogurt) for one!

Enjoy 🙂