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Healthy Meal Prep for Fit Bodies: No-Cook Recipes


How to properly use wraps


When using chard leaves, first cut off the stem that extends beyond the leaf. Then, shave down the vein length-wise with a sharp paring knife; this keeps the chard pliable while wrapping it tight. For rice paper wraps, be sure to only dip them quickly in water for 15 to 20 seconds. They should still be slightly firm, which keeps it from tearing while rolling tight. You can always use a cold grain wrap, but it’s best to warm it first, either by microwave or in a dry, heated skillet. This will keep the wrap from cracking when packing it with delicious fillings.

Chocolate Protein Pancakes Recipe | Cooking Healthy


Protein pancakes are made with no refined grains or no refined sugar. Protein pancakes are loaded with proteins, which is a perfect to start your day. Because research shows that starting your day with a high-protein breakfast can aid weight loss and boost energy. I love protein pancakes so much that I make then atleast twice or thrice a week.During my weight loss journey, I found them very useful. I use to have this protein pancakes as my pre workout meal as it is perfect combination of protein and carbs.

Chocolate Protein Pancakes Recipe

This protein pancakes recipe is very simple and basic, you can tweak them as per your taste. You can also add some fresh fruits in the pancake batter. I have made this protein pancakes in chocolate flavour because I love chocolate. This protein pancakes has no refined sugar or flour. I have used multigrain flour. Even using whole wheat flour will work just as well. The sweetness in this pancakes comes from the Protein Powder and banana. Top your protein pancakes with your favourite fruits and enjoy.

Chocolate Protein Pancakes Recipe

Chocolate Protein Pancakes Recipe

August 8, 2017
: 1
: 10 min
: 10 min
: 20 min


  • ¼ Cup Multigrain or whole wheat flour
  • ½ Banana
  • 1 Scoop protein powder
  • 1 Tablespoon Nut butter
  • ⅓ Cup Almond milk
  • ¼ Teaspoon Baking powder
  • Pinch of salt
  • Step 1 In a large bowl, whisk together flour, baking powder, protein powder and salt.
  • Step 2 
In a separate large bowl, mash banana then add almond butter and almond milk and combine them until smooth.
  • Step 3 
Add dry ingredients to wet ingredients and mix until just combined. If the batter looks too thick add just a splash more milk.
  • Step 4 
Lightly coat a large nonstick skillet with coconut oil or butter and place over medium heat. Drop batter by ¼ cup onto skillet and spread out a bit with a spoon.
  • Step 5 
Cook until bubbles appear on top. Flip cakes and cook until golden brown.
  • Step 6 
Wipe skillet clean and repeat with more coconut oil and remaining batter.
  • Step 7 
Enjoy pancakes with sliced bananas, strawberries and some shaved dark chocolate.

Healthy Cauliflower Recipes: Pizza, Rice & More | Foodie News, Chef Stories, and Cooking Advice


Every vegetable has its moment in the spotlight, and right now, that shining star is cauliflower. Though chefs and health-conscious cooks have been using it as a carb substitute for years now, it’s popularity has spread to the masses (and grocery stores). Cauliflower is a blank canvas that be chopped, pulsed, purée, roasted and grilled, and is an easy substitute for many recipes that call for rice or potatoes.

Most people are choosing cauliflower because it’s lower in carbohydrates than other ingredients, but you don’t have to be on a diet to enjoy these mouthwatering recipes. From pizza crust to tater tots, get ready to fall in love with cauliflower.

① Pizza Crust

Craving a slice? Swap your traditional dough for a cauliflower crust. The best part is there’s cheese mixed in, so you get a double dose of cheesy goodness. This alternative is becoming so popular brands like Trader Joe’s are jumping on the bandwagon and releasing their own frozen versions. 

② Rice

A few quick pulses in the food processor transforms this vegetable into a low-calorie rice substitute. You can even use it to make cauliflower fried rice by sautéing it with soy sauce, sesame oil, onions, peas, carrots and eggs.

③ Mashed Potatoes

Replace your starchy side with a lighter dish made with cauliflower. The secret is to cook the cauliflower until tender and mash or purée the veg until it has a light and fluffy consistency.

④ Tater Tots

Relive your childhood with cheesy cauliflower tater tots. These delicious bites are rolled in bread crumbs and baked to a golden brown. Make them as an appetizer for your next game-day party. 

⑤ Hummus

This recipe will have you doing a double take, because it’s just as creamy and silky as the kind made with chickpeas. Serve it as a dip or spread it on sandwiches and burgers. 

⑥ Alfredo Sauce

OK, so this isn’t your traditional Alfredo sauce made with heavy cream and Parmesan cheese, but the puréed cauliflower provides that creamy texture we all know and love. 

⑦ Burgers

Skip the beef and make these spicy cauliflower burgers. Cauliflower comes together with quinoa, bread crumbs, cheese and eggs to make a patty so delicious, you won’t even miss the meat.

Breakfast Hash

Switch up your morning breakfast hash by making it with chopped cauliflower instead of potatoes. Top the hash with a fried egg, and you’ve got yourself a killer breakfast.

Honey Oatmeal Cookies Recipe | Cooking Healthy


For someone like me who is fan of cookies but afraid of eating them because of gaining extra pounds, well no worries. This recipe is for you. These healthier oatmeal cookies have NO refined sugar, NO white flour, and only 2 tablespoons of coconut oil in the whole batch! They are the perfect way to satisfy your mad cookie cravings.

Honey Oatmeal cookies recipe

Honey Oatmeal recipe

Honey Oatmeal Cookies Recipe

August 2, 2017
: 4
: 10 min
: 15 min
: 25 min


  • 2 Tablespoons Coconut oil
  • ¼ Cup Honey
  • ½ Teaspoon Vanilla extract
  • 2 to 3 Tablespoons Milk
  • ½ Cup Whole wheat flour
  • ½ Cup Oats
  • 2 Tablespoons Dark chocolate chips
  • ¼ Teaspoon Baking powder
  • ¼ Teaspoon Ground cinnamon
  • Pinch of salt
  • Step 1 Preheat your oven to 350°F or 180°C.
  • Step 2 In a bowl take all the wet ingredients – oil, honey and vanilla extract.
  • Step 3 Directly sieve whole wheat flour/atta, baking powder and a pinch of salt into the wet mixture.
  • Step 4 Add Oats and chocolate chips.
  • Step 5 Mix everything first with a spatula. Add milk one tablespoon at a time and mix.
  • Step 6 Then gently gather the whole mixture and form a dough, don’t knead the mixture. The dough is slightly sticky.
  • Step 7 If the dough feels very sticky, then add few tbsp of flour and mix again. If dry, then add a few tbsp of milk.
  • Step 8 Make small or medium sized balls of the dough and flatten them a bit. These cookies don’t flatten too much.
  • Step 9 Place cookies on a baking sheet with parchment paper.
  • Step 10 Bake in the preheated oven for 12 to 15 minutes or till the cookies are golden.
  • Step 11 Remove from the oven and place them on a wired rack.
  • Step 12 Once cooled, serve them immediately or store in an air tight jar or box.

Beef Mami Recipe



  • 1 lb beef brisket
  • 6 pieces star anise
  • 1 piece beef cube
  • 5 cups water
  • 2 tbsp cooking oil
  • 1 tbsp minced garlic
  • 1 medium sized onion, minced
  • 1/4 cup green onions, chopped
  • 14 ounces egg noodles, cooked
  • 1 cup Chinese cabbage (pechay Baguio), chopped
  • 4 pieces hard boiled eggs
  • salt and pepper to taste

Beef Mami Recipe


  1. Put the oil in a cooking pot and apply heat. Saute the garlic and onions
  2. Put-in the beef brisket and cook until the color of the outer part turns light brown
  3. Add the beef cube and star anise
  4. Pour-in the water and bring to a boil. Allow to boil until beef becomes tender. Add salt and pepper to taste
  5. Place the cooked egg noodles and Chinese cabbage in a serving bowl
  6. Pour the soup and beef brisket on the bowl with noodles then garnish with sliced boiled egg and green onions
  7. Serve hot.Taste and Enjoy
Source: Pinoy Recipes Online

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Beef Ribs Caldereta Recipe



  • 1 pack of Tomato sauce
  • 1 bulb of garlic chopped
  • 1 red onion chopped
  • 4 pcs laurel leaves
  • 1 cup red wine
  • 5 Tbsp soy sauce
  • 1tsp Cayenne pepper
  • 1/4 tsp chili paste or
  • 2 pcs siling labuyo (don’t crush)

Beef Ribs Caldereta Recipe


  1. Put them all together in Crock Pot. And turn it to low and leave it overnight.

Source:Teenage Master Chef Louise Mabulo

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Beans Instead of Beef? Here Are 5 Recipes That Prove It’s Easy and Delicious


Last week articles about the benefits of switching from beef to beans filled my social media feeds. According to researchers, this one food substitution has the power to substantially reduce our carbon emissions and could help us meet the 2020 green-gas emission goals put in place by President Obama.

The Atlantic explains:

A relatively small, single-food substitution could be the most powerful change a person makes in terms of their lifetime environmental impact—more so than downsizing one’s car, or being vigilant about turning off light bulbs, and certainly more than quitting showering.

It sounds like a simple switch, but I know that when I first went vegan I absolutely hated beans. Growing up in the Midwest, I pretty much never ate them (unless they were refried). Don’t even get me started on lentils and chickpeas, since I’m pretty sure my family still doesn’t know that they exist.

After years of experimenting with new recipes, however, I’ve found some really fun ways to add more beans to my diet and create some healthy, satisfying meals. Here are a few ideas to try:

Black Bean Burgers

You can make veggie burgers with whatever beans or legumes you like best, but black bean burgers are super popular for a reason. Just try out this amazing recipe for smoky amaranth black bean burgers from Vegan Richa!

Lentil Meatballs

Chickpea Meatloaf

Pinto Bean Tacos

Of course you can opt for refried beans in your tacos, but leaving them whole is just as tasty, and often far healthier since you can control the amount of oil and salt. This drool-worthy crispy baked vegan taco recipe from Minimalist Baker is ready in 30 minutes.

Red Bean Chili

Bean chili is a classic recipe perfect for making in big batches to eat throughout the week. This recipe from Simple Vegan Blog takes only 5 minutes to prepare (and 45 minutes to cook). It’s great if your food budget is tight, since the ingredients are so affordable.

Want more? Click here for vegan meal ideas, easy plant-based recipes, and tips on making the switch to a compassionate vegan diet.

Bún bò Huế Vietnamese Spicy Beef Noodles Soup Recipe & Video – Seonkyoung Longest


5 from 1 reviews

Bún bò Huế Vietnamese Spicy Beef Noodles Soup

Cook time

Total time


Serves: 20 (Makes 10 Large Bowl)


For the Meat Toppings (Optional)

  • 1lb tenton
  • 1lb pork blood
  • 1 large sliced ginger

For the Main Soup

  • 6 lbs beefy ‘neck’ bones (or beefy bone-in beef shank)
  • 2 lbs boneless beef shank (thit bo bap)
  • ⅓ pineapple, peeled and cut into large chunks
  • 12 stalks fresh lemongrass, trimmed off the upper halves and bruised the stalks then tie up in a bunch
  • 1 large yellow onion, skin peeled
  • 1 large piece fresh ginger (palm size), sliced in half length wise
  • 4 tsp salt
  • 1 Tbsp chicken bouillon
  • 1 one-inch knob of rock-candied sugar or 2 Tbsp sugar

For the Meatballs

  • 1 loaf Vietnamese uncooked processed ham/sausage (gio song/cha lua song) [Store-bought, can be purchased at most Vietnamese grocery stores in the freezer section]
  • 1 tsp black pepper
  • ¼ lb ground pork
  • 3 cloves garlic, chopped (approximately 1 tsp)
  • 1 Tbsp chopped shallot
  • 2 green onions chopped
  • 1 tsp red paprika powder or dry bun bo hue seasoning*
  • ½ tsp sugar
  • 2 Tbsp fish sauce
  • 2 tsp baking powder

For the Sate

  • 4 Tbsp cooking oil
  • 5 cloves garlic, finely chopped (approximately 2 tsp)
  • 3 Tbsp finely chopped lemongrass (frozen ones ok)
  • ¼ cup shallots, sliced
  • 1 Tbsp fish sauce
  • 1 Tbsp crushed red peppers (optional)
  • 2 Tbsp red paprika powder or dry bun bo hue seasoning*

For the Main Soup Seasoning

For the Garnishes & Noodles

  • Thick rice vermicelli noodles (cook 30-45 minutes prior)
  • Chopped cilantro
  • Lime wedges
  • Yellow onions, thinly sliced
  • Banana blossom or green cabbage, thinly sliced (optional)


  1. Cooking the tendons (gan)
    First step is to cook the beef tendons because this process will take about 3 hours. Boil a small pot of water and cook this separately for 3 hours until it softens. Rinse it once it’s done and refrigerate for firmness, then slice into 2-inch pieces. Cover and keep it in a fridge until ready to serve. (DO NOT cook this together in your stock pot. The nasty film that releases from the tendon will not be good for your broth.)
  2. To cook the beef/pork blood (huyet)
    Carefully cut the block of pork blood into thirds if it’s too big. Bring a separate pot of water covering the blood by 3-inch above. Add the 1 medium size ginger to the pot. This helps remove the smell of the blood and cook it on low heat for 45 mins to 1 hour or until cooked through. Once it’s cooked, remove from heat, rinse under cold water and let it cool in a fridge. When it’s cooled, cut into 2-inch cubes. Cover and keep it in a fridge until ready to serve. It’s important that you cook this slow and low to prevent the honeycomb holes.
  3. Let’s prepare the main broth!
    First off you want to par boil all the beef neck bones & beef shanks for about 10 minutes. Drain & wash the bones well to remove all muddy residues and wash the pot as well. This process is to remove all the dirty residues from the bones and to also maintain a very nice clean broth.
  4. Add 28 cups cold water into now-clean-pot. Add the pineapple, onion halves, lemongrass stalks, and ginger halves, salt, chicken bouillon and rock candied sugar. Bring it to boil over high heat, once the water starts to boil, lower the heat to medium and cook on simmer for 2½ hours. Continue to remove any residues that floats up the surface of the pot as you go.
  5. Meanwhile, let’s prepare the meat balls, the sate sauce & the noodles!
    Combine all ingredients for meatballs in a mixing bowl and cover and keep it in a fridge until ready to use.
  6. Heat a small sauce pan over medium heat; add cooking oil. Add the shallots and cook for 1 to 2 minutes. Add the lemongrass. Sauté for 2 to 3 minutes then turn off hea and add the garlic, red chili flakes, paprika powder and fish sauce. Continue stirring for another minute or so, until it forms a thick paste. Set aside.
  7. Cook the rice noodles by following the directions of the package. You might have to cook longer than what the direction says though, because it’s really thick noodles and takes a while. My package said 12 to 14 minutes but it took 25 minutes for me. You want to make sure it cooked all the way soft then drain, rinse under cold water to remove excess starch then drain completely with no cover. We are air-drying this noodles to absorb the flavor better, and it’s Vietnamese secret!!
  8. After 2½ hours, remove all the fragrance vegetables and fruits along with the beef shank. Rinse beef shank with cold water, cover in a tight container and refrigerate for at least 30-45 minutes before slice. Remove from the fridge and slice into ⅛-inch thickness. Cover and keep it in a fridge until ready to serve.
  9. Back to main broth, add fish sauce, bun bo hue seasoning and sate sauce. If it’s not seasoned enough to your taste, then add 1 tablespoon fish sauce at a time until you reach your desire taste. If you are using shrimp paste, add at this point.
  10. Let the broth still over medium heat and rolling boil and now, drop the meatballs into pot using a small size ice cream scoop. It will float to the surface once it’s done. When the meatballs are done, we are ready to serve!
  11. In a serving bowl, arrange cooked noodles, the meat slices then ladle over the broth with beef neck bones and meatballs. Top with a little bit of all the garnishes as you desire. Spoon in some chili oil if you like & don’t forget a squeeze of fresh lime!


Beef Embutido Recipe



  • 1.5 lbs ground beef
  • 1 egg, beaten
  • 1/2 cup bread crumbs
  • 1/3 cup chopped carrots
  • 1 tsp pickle relish
  • 1/3 cup raisin
  • 1 tbsp Worcestershire sauce
  • 2 tbsp soy sauce
  • 1/3 cup chopped onion
  • dash of pepper

  • 2 eggs, boiled and then cut into wedges
  • cheddar cheese, cut into sticks
  • 1 can Vienna sausage, sliced

Beef Embutido Recipe


  1. Preheat oven to 375F. 
  2. Mixed all the ingredients in a bowl except for the boiled eggs, cheese and sausage.
  3. Flatten one cup of the ground beef mixture into the center of a square cut aluminum foil.
  4. Put 2 slices of egg, 2 stick of cheddar cheese and 2 slices of sausage at the center of the flattened ground beef mixture, forming a straight line at the center.
  5. Carefully roll the flattened ground beef using your two hands, placing them under the aluminum foil, folding each side to roll the ground beef and form a log.
  6. Roll the aluminum foil, make sure both ends are closed.
  7. Baked in the oven for an hour at 375F. 
  8. Let the embutido stand in the oven for another 15 minutes after turning it off.
  9. When the embutido is cool enough, slice and enjoy!
Source: Qsinera

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Everyday Sarap RECIPE: CDO Idol Cheesedog and Beef Taquitos



2 tablespoons of vegetable oil
5 pieces of CDO Idol Cheesedog
250g  of lean beef, ground
1 cup of ripe tomatoes, chopped
1 tablespoon of tomato paste
2 cups of potatoes, diced
1 cup of beef stock
5 cloves of garlic, crushed
1 medium onion, chopped
2 tablespoons of soy sauce
½ teaspoon of paprika
Salt and pepper to taste
1 pack of Taquitos (small taco shells)
1 cup of grated cheese for garnish
Fresh cilantro for garnish
Small Taco Shell

For the complete procedure, visit the official Facebook page of Everyday Sarap with CDO.
Catch Everyday Sarap with CDO Mondays-Fridays 11:00-11:10 am, 3:00-3:10 pm, 7:00-7:10 pm; Saturdays 1:15-1:25 pm, 3:00-3:10 pm, 6:05-6:15 pm, and Sundays 12:45-12:55 pm, 4:50-5:00 pm, 5:30-5:40 pm on GMA News TV.
Courtesy of GMA Network/Everyday Sarap with CDO