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tofu scramble fried rice

4/11/2024

 
Picture
Fried rice is something I gave up a long time ago when I was overweight and knew I needed to ditch some foods to be healthier.
I think it gets a bad name because typically when ordered from a restaurant it's saturated in oils and made with fatty pork pieces and few veggies that are nutrient rich.
I also think it's frowned upon because it is usually a side dish, and a large one at that- the containers restaurants use are 2-3 servings worth.

When I started eating cleaner and thinking of recipes I could make clean and continue eating, fried rice was one of them. I thought how can I put the right portion of carbs, protein and fat in a yummy dish that is filling enough to be a main course, but not too high in carbs or calories?

So, I started playing around with recipes and entering them into My Fitness Pal to see what the macros were. This is the recipe I came up with, and Dave and I have enjoyed ever since.

Ingredients: 
  •  1 cup cooked brown rice
  •  1/2 cup chopped onions or scallions 
  •  1/3 cup peas
  •  2-3 carrots, pealed and chopped
  •  1/2 cup broccoli, chopped
  • 6 ounces firm tofu
  • 1  TSP oil
  •  1/2 TSP turmeric (or to taste)
  •  1/2 TSP salt (or to taste)
  • 1/2 TSP garlic powder (or to taste)

Instructions: 
  1.  Heat up a large skillet to medium heat , add oil and crumbled tofu
  2. Stir the tofu until slightly browned, should take about 10 minutes
  3. Add the seasonings and let cook for another few minutes. If tofu is starting to dry out, add a tad of water. Set aside
  4. For the fried rice- In a large saute pan add peas, carrots and broccoli to 1/2 cup of water. 
  5. Cook on medium heat for about 5 minutes of veggies are soft
  6. Add rice, onions/scallions, and tofu mixture. If you'd like a sweeter fried rice adding a TBS of maple syrup
  7. ENJOY! Or keep it in the fridge for 2-3 days.

Nutrition: -Makes 2 servings 
Per serving:
  • Calories: 273
  • Fat: 6
  • Carbs: 45
  • Protein: 13
  • Fiber: 6
  • ​Sugar: 11

3 easy toast ideas for any time of day

4/1/2024

 
Picture
There are many, many times during the day that toast can be a great option. 

My go-to bread option has been David's Killer Bread recently. Maybe it's because of the story of "David," maybe it's because most of their products are vegan, or maybe it's just because it's delicious. But, whatever your choice of bread, here are some ideas to put that bread to good use!

Peanut butter banana 

Peanut butter and bananas just go well together, don't they? This has a few extras as well:
1 piece of toast
1 TBS peanut butter (or almond butter, sun butter, cashew butter)
1/4 banana sliced 
A pinch of cinnamon 

1 TSP of hemp seeds 
Small drizzle of agave

tomato Avocado 

1 piece of toast 
1/2 avocado sliced or spread
​3-5 cherry tomatoes sliced 
Salt to taste
Extras:
Fresh basil 
Drizzle of balsamic or olive oil 

Hazelnut yumminess 

1 piece of toast
1 TBS hazelnut spread 
Small handful of blueberries OR 3-5 sliced strawberries 
1/4 c slivered almonds
Extras:
Agave
​ 

Give one a try and let us know what you think!

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    Jen Cavanagh

    Jen is a Certified Personal Trainer/Weight Loss Specialist. She is dedicated to helping everyone achieve their goals as well as sharing her journey throughout her own goals.

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  • Home
  • OUR LOCATIONS
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      • Youth >
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        • Youth Ninja Teams
    • PLYMOUTH >
      • Schedule
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      • Youth >
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        • BIRTHDAY PARTIES
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  • Memberships & Prices
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  • FAQ