Tight binds & Ethnic Cuisine

Hola! 🙂 In the LCH ahorita w/ an afternoon no-show. 😦

Single & on a budget= pot of brown rice this week! Below are some “clean” recipes with lots of flavor and cultural diversity.

[My Def. of “Clean”: Made without a lot of preservatives and “junk,” simple foods made with nutrient-dense foods, or foods with a number of vitamins, minerals and disease-fighting, health properties per calorie… celery and almonds are relatively low-calorie snack compared to a donut AND have numerous health benefits- However, there is always new research coming out as to what is “currently healthy“, but I always say stick to the basics5-6 small meals, complex carbs (ie: sweet potatoes, brown rice, whole wheat pasta, etc.) in moderation, lean sources of protein (fish, such as tilapia, chicken, extra-lean ground turkey,etc.), healthy fats in moderation… such as 1/2 serving for women and 1 full serving for men at a time/ 1 per meal if needed of almonds, peanuts, avocado, etc.) and of course fresh fruits & veggiesbuy organic when you can, but it’s not as necessary when a fruit or veggie has a skin that is removed before eating, such as the skin on a banana.. but it’s better to eat non-organic fruits & veggies than take out fresh veggies and fruit completely!.. low-calorie drinks & lots of natural water FTW, too].

1) BreakfastPeruvian Scramble: 5 egg whites, 1/2 tsp. hot sauce, 1/8 tsp lemon juice, dash of sea salt & pepper, 1/2 tsp olive oil, 2/3 cups brown rice>>> scramble egg whites and add to everything! This is “clean” comfort food which brings me back to the cold mornings in the mountains of Peru!

2) Post w/o SnackClean Sweet n’ Sour Rice– mix vanilla protein powder with some water in a bowl, add the following: 2/3 c. brown rice, diced orange, hot sauce dash, reduced sodium teriyaki sauce to-your-liking… weird combo but something different! (It also met my post workout meal for the day… serving of citrus, 1 serving whole grain and protein powder!). I also then took my BCAAs & digestive enzyme beforehand.

Big shoutout to GOD, too, who moved up my paycheck tentatively to July 31 instead of August 15Hello, being able to pay rent! 🙂


About kerrigands

Aspiring health professional who loves Spanish, art & running. I <3 Jesus, too.
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