Category Archives: healthy eating

Baked Sweet Potato Fries

The farmers’ market is BACK and I’m so excited! This past weekend, I did a mini-haul and stocked up on produce for the week, including sweet potatoes. I’m normally not a fan of sweet foods as part of a meal (unless it’s breakfast or dessert) but I decided to be adventurous and try it out…not to mention sweet potatoes are packed with vitamins, potassium, and dietary fiber!

Baked Sweet Potato Fries

Since I usually don’t eat baked potatoes, I figured I probably wouldn’t eat baked sweet potatoes either. I decided to make sweet potato fries since it would last for a few days and they would be more “fun” to eat haha.

Ingredients:

  • 3-4 sweet potatoes
  • diced garlic (optional)
  • salt and pepper (optional)

Steps:

  1. Preheat your oven to 400 degrees Fahrenheit.
  2. Scrub and rinse your sweet potatoes.
  3. Slice them into french fry slices, or in wedges if you prefer!
  4. Line a baking tray with oil and spread your fries evenly across the pan.IMG_7405.JPG
  5. Sprinkle any seasonings you want to add extra flavor–less is more in this case!
  6. Pop them into the oven for 30 minutes and you’re done!

Now you have a healthy alternative to greasy french fries with this recipe! Enjoy 🙂

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Recipe: 4-Ingredient Lentil Stew

Happy spring, everyone! It’s been a while since I posted a recipe… my apologies! I haven’t experimented with any new recipes lately so there wasn’t much to update you on, but here’s another quick and simple soupy recipe (can you tell I LOVE soup and stews yet?)

This tomato-based lentil stew is surprisingly filling and tastes pretty good, and I love how you can customize the flavor to your liking.

Ingredients:

  • 1.5-2 cups of lentils (this will give you about 4 meals worth, depending how large your portions are!)
  • 1/2 can (or 12oz) of pasta sauce **I would definitely recommend you use fresh tomatoes and mash it up so it’s a richer flavor, but pasta sauce works just as well**
  • 1 medium onion
  • 5-6 white mushrooms

Steps:

  1. Sift through your dried lentils to make sure there are no rocks!
  2. Rinse your lentils, and then soak them overnight.
  3. The following day, pour your lentils and about 1 cup of water into a pot and wait for it to boil.
  4. Rinse and dice your onion and mushrooms into fine pieces.
  5. After the water has boiled, add your onion, mushrooms, and pasta sauce into the pot and lower the fire.
  6. For seasonings, I used paprika, oregano, garlic salt, seasoning salt, cumin, and red pepper flakes. You can customize to taste so you get enough salt or spice in your stew.
  7. Let it simmer for about half an hour, and it’ll be ready to eat!

Recipe: Homemade Fried Rice

I know I’ve posted before about a healthier alternative to fried rice…but I thought I’d share this recipe with you all that’s been passed down from my childhood days when my mom used to cook it! It’s nothing like the takeout fried rice, and it can be pretty healthy if you’re mindful of the ingredients you use. I decided to keep it simple with just white rice and mixed vegetables, but you can definitely customize and add meat if you wish! My mom’s version of fried rice always included diced pieces of chicken teriyaki 🙂

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Ingredients (makes about 3-4 servings):

  • 2 cups of white rice (or brown rice, or any other rice you have on hand)
  • 1.5 cups of frozen mixed vegetables
  • soy sauce (I used light soy sauce)

Steps:

  1. Use a rice cooker and cook your desired amount of rice, about one phalanx (which basically means if you put one finger into the rice, add enough water to reach the first joint), add water to the outside of the rice container, and wait for your rice to be fully steamed. **If you don’t have a rice cooker, don’t fret! You can put rice into a non-stick pot, do the same thing with the finger measurement for water + extra, and let it simmer for about 20-30 minutes, depending on your preference for texture**
  2. Heat up a frying pan and add some cooking oil. Throw in the vegetables to have them defrost, and add the rice in and stir it all together.
  3. For flavor, add some soy sauce to taste! If you aren’t a fan of soy sauce or are allergic, you can use chicken boullion powder or salt and pepper to taste.

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Recipe: 3-Ingredient Quinoa

Need a quick meal-prep idea? This recipe is very simple and can be easily customized with whatever vegetables you’d like to add. Think of this as a healthier alternative to fried rice, except with quinoa and other diced vegetables! I used meat in this recipe, but you can easily leave it out and include other greens!

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Ingredients:

  • 1 cup of quinoa
  • ground meat (optional)
  • soy sauce
  • 1 green bell pepper
  • any other vegetables you’d like to use

Steps:

  1. Take about a fist-sized amount of ground meat and add seasonings or soy sauce as you see fit! Make sure you mix the meat thoroughly with the soy sauce/seasonings, and cover it and put it in the fridge for approximately 10-15 minutes. **I normally add just enough to color the meat or cover the bottom of the bowl**
  2. Pour 1 cup of quinoa and 2 cups of water into a pot and bring it to a boil. When it’s started boiling, lower the fire and let it simmer for 10-15 minutes until you see the little quinoa “tails” show and shut off the fire.
  3. I only had 1 bell pepper left in my refrigerator, so I rinsed it, and chopped it up into diced pieces, and added it into the quinoa.
  4. Heat up a pan and cook the meat until it’s thoroughly done.
  5. Add the meat into the quinoa and bell pepper pot and mix it allllll together and you’re done!

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Recipe: Simple Veggie Soup

Happy Monday, everyone! It’s been a surprisingly warm winter thus far, but that never stops me from craving soup 🙂 As you probably can tell by now, I’m a huge fan of soup because my mom always made soup for my family at least once a week. This one is a pretty simple recipe that is versatile depending on what you have on hand. Enjoy!

simple-veggie-soup

Ingredients (makes approximately 3 servings):

  • chicken boullion powder
  • 1 onion
  • 4-5 mushrooms (I used Chinese mushrooms but you can use baby portobello mushrooms or white mushrooms, or any mushrooms really!)
  • napa cabbage (or another veggie that you have on hand)
  • miso paste (optional)

Steps:

  1. Bring a small pot of water to a boil and add in about 1 tbsp of chicken boullion (or to taste).
  2. While your water is heating up, chop up your onions (you can julienne them or dice them).
  3. Soak the mushrooms and then cut them up into slices.
  4. Throw both the onions and mushrooms into the heated water and let it simmer for about 10-15 minutes.
  5. Rinse your vegetable and chop them up into bite-sized pieces and add them into the pot last and let it simmer for another 10-15 minutes.
  6. For me, I like to add miso paste (it’s super healthy and tasty, too!) to my soup, so I turn off the fire (the recommendations say not to boil miso paste, but to add it into soup when you’re done cooking it), and add a spoonful and mix it in until it dissolves.

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Recipe: The PERFECT String Beans!

Being away from home makes me long for my mom’s wonderful cooking, especially her delicious sautéed string beans. They are soft, but crunchy, and have just a tad bit of charred flavor that elevates her entire dish; and when she adds ground meat, it tastes even better!

While I can’t measure up to her level of cooking expertise, I make do with the resources I have here in Baltimore. I brought some string beans back from NYC so I could have plenty of greens in my diet, and wanted to share the way I cooked it this past weekend because surprisingly, it came out super flavorful even though I only had four ingredients added to the string beans :O (Amazing, I know)

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Ingredients:

  • string beans
  • chicken boullion powder
  • sugar
  • 1 onion
  • 1-2 cloves of garlic

Steps:

  1. Unless you like fibrous string beans, I would recommend you peel off the ends of the string beans to get rid of that tough, stringy seam that seals the pod. Break off any imperfections from each bean and toss (or compost, if you can!)
  2. Dice your garlic and your onion into fine pieces.
  3. Start your fire on medium heat and when your pan is hot enough, add some oil.
  4. Add the peeled string beans, and about a teaspoon of chicken boullion powder (remember, you can always add more to taste, but you can’t take out the excess if you add too much!)
  5. Stir in the onion and garlic and cover the pan for about 5 minutes.
  6. Add a pinch or two of sugar (my mom’s trick: it keeps your greens looking vibrant and green) and stir it all in.
  7. With the lid half-covering the pan, let the string beans cook for another 2 minutes (or longer, if you prefer them soft).

This recipe is deceptively simple, but I was amazed at how pure the flavor was. It wasn’t too savory, and it had just the right amount of crunch (FYI: the longer you cook your veggies, the more nutrients you cook away!). Hope you enjoy 🙂

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Recipe: Baked Eggs in a Bell Pepper Cup

If you’re feeling tired of the same old, traditional breakfasts (think: scrambled eggs and hash browns, pancakes, or cereal), why not change it up if you have a bell pepper in your fridge?! This recipe is completely customizable depending on what you have in stock. You can add ground meat, assorted veggies that you’d normally put in an omelette, or keep it simple with just one egg and a bell pepper.

You can make it two ways: slice the pepper down the middle, and put an egg into each half and bake it, or you can cut the top off and add your egg.

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Step 1: Cut the top off of the pepper and core it. If you want, chop up whatever’s left and put it into the bell pepper

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Step 2: Preheat your oven to 375 degrees Fahrenheit. Pop an egg into the pepper and season to your liking! (I added salt, pepper, cayenne powder, oregano flakes)

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Step 3: Bake for about 30-40 minutes or until the egg whites have turned white!

I don’t know about you, but mine came out just a tad bit soggy, perhaps since I put so much diced peppers into my pepper cup and it added too much moisture (hey, you learn from your mistakes, right? haha) but it still tasted good! Maybe next time I’ll add different things into my cup to see how I can change things up 🙂

What is your favorite breakfast food?

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