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Hi.

Apart from being a self-development junkie and physique sculptor in the making.

I am holistic foodie that fell in love with IIFYM (flexible dieting).

This blog is dedicated to help you meet your macros and micros so that you can feel better, look better and eat happier :)

 

 

Rainbow Salad

Rainbow Salad

Who says you can’t track your macros, make food beautiful AND nutrient dense?

The layout of this salad was inspired by a post on Instagram. As soon as I saw it I decided I would make my own version.

If you don’t have the time (or you just don’t care what it looks like) you do not have to make a design with your ingredients. It will still be delicious.

Originally, I made this salad and just added olive oil as a dressing. BUT it really NEEDS a nice dressing to make it come together. If you have a slightly sweet dressing that you love, USE IT!

If you don’t have a dressing in mind, I will include a recipe for a salad dressing that I have made in the past that would go really well with this.

WAYS TO MODIFY FOR YOUR MACROS:

As always… you can modify amounts and ingredients to help you meet your macros. Here are some ideas:

NEED MORE PROTEIN?

add more chicken breast

NEED MORE CARBS?

use rice or quinoa instead of cauliflower rice / use sweet potato instead of carrots

R5_RainbowSalad_Pic1.jpg
 ** If you don’t like to eat huge meals. Or “volume” meals. You can easily divide the recipe in half and still have a good size portion**

** If you don’t like to eat huge meals. Or “volume” meals. You can easily divide the recipe in half and still have a good size portion**

INGREDIENTS FOR DRESSING : 42g Coconut oil (apx 1.8 Tbsp) 42g Olive Oil (apx. 1.8 tbsp) 26g Honey (apx. 1.8 tbsp) 2 Tbsp Apple Cider Vinegar Juice of half a lemon 4 Tsp Dijon Mustard

See end of recipe for the dressing macros ;)

DIRECTIONS

Photos do not include every step, just thought it could be helpful to have some examples of what the process looks like. (Let me know if this is helpful to you).

STEP 1 : Wash ingredients and pat dry.

STEP 2 : Pre-heat the oven to 400F Convection Bake / Bake (if you don’t have that option).

STEP 3 : Take out 2 baking trays and lightly coat one of them with coconut oil.

*If you have a coconut spray oil that works even better*

STEP 4 : Pour the cauliflower rice into the coated tray. Sprinkle with sea salt and some curry powder. Then cover with tin foil.

*You can increase or decrease the amount of curry to taste*

STEP 5 : Place the chicken breasts into the other empty tray and sprinkle with your favorite seasoning.

*Cover with tin foil. This helps your chicken stray juicy!

I LOVE Bosari Seasoning. HIGHLY recommend! You can also just sea salt and pepper.

STEP 6 : Put a 20 minute timer on! (But check on the cauliflower rice at 10 minute mark, especially if you didn’t use frozen).

STEP 7 : In the meantime, cut the carrot and jicama into cubes. Slice the strawberries length wise. Cut the cabbage into thin strips and prep the kale.

STEP 8 : Cut Hass Avocado in half and remove seed.

*If you want to make a heart shape like I did: Scoop each half out with a large spoon. Then place them so the thinnest ends point down at each other. Then make a straight cut to form the middle of the heart. If you want me to make a video tutorial of this I will*

STEP 9 : Check your chicken and cauliflower. Is it cooked yet? Depending on the oven this can take anywhere from 20-35minutes.

When you cut the breast there should be no pink. And the cauliflower should feel “bouncy” to the touch. Not too hard not too soft.

STEP 10 : Let chicken and cauliflower rice cool outside of the oven while you prep your favorite slightly sweet dressing (Like a Honey Mustard vinaigrette ;) )

If you are using a pre-made dressing, you can serve and eat it warm or wait a 10-15 for it to cool down.

STEP 11 : Serve and ENJOY!!!!

I always add my protein in last and if I am making more than one portion of salad I divide the salad first and then add my protein separately.

A DRESSING THAT WOULD GO REALLY WELL WITH THIS:

Honey Dijon Mustard Dressing:

In a small bowl mix :

42g Coconut oil (apx 1.8 Tbsp) 42g Olive Oil (apx. 1.8 tbsp) 26g Honey (apx. 1.8 tbsp)

2 Tbsp Apple Cider Vinegar Juice of half a lemon 4 Tsp Dijon Mustard

This makes 170g of dressing. I use about 40-45 g per salad but I will leave the macros here so you can add as much or as little as you want.

PER GRAM OF DRESSING ( 1 g ) = F 0.5g C 0.1g

SO 40 g of this dressing = F 20g C 5g 191Kcals

MACROS FOR:

Just the salad - includes avocado (no chicken or dressing) :

P 9 C 51 F 24

SALAD + 7 oz cooked chicken breast (no dressing):

P 70 c 52 F 26

Salad + 7oz cooked chicken breast + 40g Honey Dijon Dressing :

P 70 C 57 F 46

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