Spicy Cabbage Bowl

Have you ever looked in your fridge wondering, what the heck am I going to make for lunch? Here’s a quick take on a salad bowl, nesting in a vibrant cabbage shell, topped with a spicy peanut sauce that packs a big punch!

During our weekly shopping trip, a fresh red cabbage immediately caught our attention. We’ve been trying to incorporate more vegetables into our diet and thought we would make our own take on a salad bowl. Salads can often be boring and bland, while keeping you longing for more. Our spicy cabbage bowls have a diverse flavor profile and an abundance of textures to keep your taste buds engaged. We used red cabbage, lettuce, carrots, radishes, sprouts and topped it with avocado. The spicy thai peanut sauce provides a rich, peanut flavor that can really spice up your mundane salad. Fold the bowl up like a taco, take a bite and enjoy your healthy, satisfying lunch!

Fun fact: Red cabbage get their distinctive color from a pigment called anthocyanin. Anthocyanins act as antioxidants, helping to repair damaged cells and lowering your risk of cancer.

Steps (Cabbage Bowl)
1. Remove 2-3 outermost layers of the red cabbage and rinse and dry for each bowl
2. Add cut vegetables like lettuce, carrots, radishes and sprouts to the inside of the bowl
3. Top with sliced avocados and spicy peanut sauce

Ingredients (Spicy Peanut Sauce)
1 clove garlic (chopped)
2 serrano chilis (cut)
0.5 cup unsweetened coconut milk
0.75 cup peanut butter
3 tbsp rice vinegar
3 tbsp lime juice
1 tbsp soy sauce
1 tbsp sesame oil
1 tbsp maple syrup

Steps (Spicy Peanut Sauce)
1. Cut the serrano chilis in half. Keep the seeds if you want that extra kick, if you want a milder sauce, remove the seeds
2. Add all ingredients except the coconut milk and vinegar into a food processor and pulse until smooth
3. Add coconut milk and vinegar and pulse until all ingredients are mixed

Spice up your life and try our spicy cabbage bowls! You can add leftover chicken, sliced deli meats, rice, quinoa or an endless variety of your favorite ingredients. Make it your own and let us know what your favorite combinations are!

Spicy Rainbow Noodles

If there is one dish that each culture can relate to, it’s noodles! They really are the universal language amongst foodies. Our favorite part about making noodles is the simplicity, efficiency, and numerous ways you can customize them to your liking.

Coming from a Japanese and a Vietnamese family, we are very accustomed to a delicious bowl of ramen or pho. However, we wanted to step out of our comfort zone and make our own noodle dish that doesn’t fit into any particular category.

Fun fact: Noodles originated from a desert region in central Central Asia, the Tarim Basin in China’s Xinjian province. It is believed that Marco Polo brought noodles from China to Italy in the 13th century – the origins of the beloved pasta!

During our weekly shopping trips at the asian market, these multicolored vegetable noodles immediately caught our eye. We knew right away we had to make a dish with these noodles as our base. The vegetables used to make the noodles include: potatoes, carrots, amaranth and spinach. You don’t taste much of the vegetables when you’re eating the noodles, but they are extremely delicious nonetheless (similar to egg noodles). We added some of our favorite proteins (shrimp and ground pork) along with our favorite type of eggs to cook with – quail eggs! If you haven’t cooked or eaten quail eggs, we highly recommend them. They are bite sized (equivalent to a grape tomato), the perfect texture and taste very similar to chicken eggs. We added chili paste to give the noodles that extra zing, but feel free to substitute or leave out if you’re not feeling spicy.

Ingredients:

1 bag of Safoco Vegetable Noodles (can be substituted with ramen/egg noodles)
0.5lb deveined and peeled shrimp
0.5lb lean ground pork
Minced garlic
0.5 sliced onion
1tbsp of ghee
Quail eggs
Sambal chili paste
Soy sauce
Rice vinegar

Steps:

1. Boil noodles according to package instructions
2. Mix chili paste, soy sauce, and rice vinegar and set aside
3. Pan fry garlic, onions, pork and shrimp, and quail eggs in ghee
4. Mix cooked noodles and pan fried items together and drizzle sauce mixture over it
5. Enjoy

If you’re looking for a quick meal that can bring your friends and family together, make sure to try our spicy noodle recipe and feel free to make it your own. Let us know what your favorite type of noodle is!

Pork & Shrimp Gyoza

A few years ago, we went on a bike tour in Kyoto, Japan and the tour leader took us to his favorite gyoza shop in his neighborhood. It was hands down the best gyoza we have ever had. This inspired us to make our own homemade gyoza with a twist – gyoza with green spinach wrappers!

Gyoza is a dumpling filled with meat and vegetables, wrapped with a thin envelope of dough. Think of it as a delicious envelope filled with meat and veggies. Originating in China, these dumplings are immensely popular in Japan. During World War II, Japanese soldiers were exposed to jiaozi (Asian dumplings) in Northern China. The Japanese loved the dish so much, they recreated it. In fact, gyoza is the Japanese pronunciation of jiaozi!

Fun fact:
There are three main types of gyoza with Yaki Gyoza (pan fried) being the most popular. Yaki Gyoza are pan fried on a skillet, giving it a crispy bottom while maintaining the soft, juicy-ness within. Sui gyoza are boiled and often served in a light broth. Age gyoza are crispy deep fried gyoza found mostly at Chinese and specialty gyoza restaurants.

The green spinach wrappers we used are infused with spinach puree. It doesn’t taste different in our opinion, but it’s nice to know that there are added nutrients. And we just love the color!

Ingredients:

For gyoza:
0.5 lb lean ground pork
0.5 lb peeled and deveined shrimp
1 cup of minced green or napa cabbage
1 tbsp minced ginger
2 tbsp soy sauce
2 tsp sesame oil
Salt and pepper to taste
Spinach gyoza wrappers
1 tbsp ghee

For dipping sauce
Soy sauce
Sambal chili sauce
Rice vinegar

Steps:

  1. Combine pork, shrimp, ginger, soy sauce, sesame oil, and a little bit of pepper and salt and pulse in food processor
  2. Microwave a tsp of the gyoza filling for about 50 sec to taste. Add more salt or pepper if necessary
  3. Place a tsp of gyoza filling into the center of the gyoza wrapper and use your finger to wet a line around half of the gyoza wrapper and fold it over. You can either pleat the ends or use a fork to seal the gyoza
  4. Heat a pan up and coat it with ghee
  5. Place wrapped gyoza into the heated pan and flip once one side is brown
  6. Then place 1/4 of a cup of water straight into the pan and close a lid over it.
  7. Remove lid and let water evaporate
  8. Flip gyoza over to brown both sides
  9. Enjoy with gyoza dipping sauce

Tips:
-Using less water is better than more water when making gyoza because the wrapper can break with too much water
-Smaller amounts of filling is better for gyoza to ensure a good seal
-You can use vegetable oil instead of ghee. We just wanted to try frying it with ghee because we like the buttery taste it adds to the gyoza

Gyoza is always a good compliment to any main dish, but really shines as one of our favorite bar foods. A good beer and gyoza will always put us in a state of nirvana – maybe that’s more the beer, but who knows. Let us know your favorite type of gyoza!

Rice Cake Combos

If you’re looking for a quick, crunchy snack you can dress up with limitless combinations, these are for you! Rice cakes are relatively lower in calories (60 cal/rice cake) compared to other carbohydrates such as bread or crackers. Rice cakes don’t have an overly impressive nutrient profile, but they can be a great snack when you balance them with other nutritious toppings. For instance, pairing rice cakes with almond butter/peanut butter and bananas or blueberries would give you a balance of carbohydrates, protein and fiber.

Quaker rice cakes (salt free): Calories: 35, Carbs: 7g, Fats: 0g, Proteins: 1g

Quaker rice cakes (chocolate – pictured): Calories: 60, Carbs: 12g, Fats: 1g, Proteins: 1g

A vast majority of rice cakes are gluten-free, making them a great snack for those with gluten sensitivity.

You can find a wife variety of sweet and savory flavors such as Cinnamon, Chocolate, Popcorn, Tomato & Basil, etc. but be mindful of the amount of salt and/or sugar added.

Korean Sauna Eggs

If you’ve ever watched a Korean drama, you may be familiar with these eggs, often enjoyed in Korean saunas. Korean Sauna eggs are light brown on the inside and have a deep, tasty roasted nut-like flavor. These eggs are the typical ones you find at your grocery store, but it’s the specific cooking process that makes them unique in color and taste! You can enjoy these eggs as a tasty snack or add it as a side dish to your next hearty meal.

Originally, these eggs were cooked over the steam produced by the sauna. I’m assuming a lot of you don’t have a sauna readily available (or at least one that you can cooks eggs in). If you do, let us know and we’ll be over ASAP!

Fun fact: These eggs are also known as Huevos Haminados due its origin in Medieval Spain and are popular in Jewish communities in the Middle East and Mediterranean. They are often served during Passover Seders (a ritual ceremony). Historically, these eggs were known as “7 hour eggs.”

Making the Korean Sauna Eggs was a near effortless process with our Instant Pot pressure cooker (IP). The eggs sit on a metal egg rack over the salt water mixture and are cooked for 2 hours. Instead of the white albumen (protein-rich) part of the egg, we get a well-tanned, rich, and tasty hardboiled egg. The yolk color remains more or less the same, but the texture is more creamy and rich in our opinion. And just like that your regular hardboiled eggs have undergone a total transformation. They could have their own television series: “Extreme Makeover: Korean Sauna Egg Edition!”

Fun fact: Did you know that the albumen (egg white) of eggs contains very little fat and cholesterol and a lot of protein. This makes egg whites a great option to get that extra protein in your diet.

We highly recommend making these Korean Sauna Eggs and we can promise that you’ve never tasted an egg like this before. We gave one of our Korean friends an egg to try and his review – “BOMB!” He’s normally not a man of few words, so he must have enjoyed (side note: I have never seen a whole egg disappear that quickly.) Another foodie friend said, “KOREAN SAUNA EGG SO GOOT!”

It seems like this recipe is a hit and a crowd pleaser for sure! Let us know if you try it and how you would describe the taste!

Nutritional Breakdown (per egg):

Calories: 70, Carbs: 0g, Fats: 5g, Proteins: 6g

Ingredients:

7-14 eggs at room temperature
2 tsp salt
2 cups of cold water

Steps:

1) Wash eggs thoroughly
2) Mix salt and water together and pour into inner pot of IP
3) Place eggs in egg rack
4) Flip valve to SEAL
5) Set IP to HIGH PRESSURE for 2 hours
6) Quick release the valve to VENT
7) Place eggs in cold/ice water
7) Peel and enjoy!

Disclaimer: We are not nutritionists. All of our information is based on experience, working with personal trainers, research and background knowledge from our education in the health field. Make sure to work with a nutritionist when deciding what foods and nutrients are best for your goals and overall health.

Homemade Açaí Bowls: Join the Craze!

There are so many healthy meals and snacks we like to make, but our homemade açaí bowls might be our favorite! We initially got hooked on açaí when we ate our first açaí bowl at Haleiwa Bowls on the North Shore of Oahu. If you’ve never tried açaí before, the taste reminds us of a mix between blueberry, cranberry and pomegranate with a hint of tartness to it.

Fun Fact: Harvesting açaí berries are no easy task. Massive açaí palm trees can grow over 60 feet, making the task of retrieving these fruit difficult and potentially dangerous.

Açaí berries are native to Central and South America, pre-dominantly in Brazil. These berries are considered a “superfood” because of its abundance of health and nutritional benefits. In comparison to other fruits, açaí berries are relatively low in fat and sugars. Açaí also contains anthocyanins that give the berries and their deep purple appearance and act as an antioxidant in the body. Antioxidants play a vital role in neutralizing free radicals that damage cells and can lead to a number of systemic conditions such as diabetes, cancer, heart disease, etc. For comparison, açaí berries contain three times the amount of antioxidants compared to blueberries. Additionally a high amount of fatty acids such as Omega-3s and Omega-6s can be found in these berries. Omega-3s can help to lower cholesterol and your risk of heart disease.

Nutritional breakdown:

Açaí portion only (Serves 2) – Calories: 240, Carbs: 20g, Fats: 0g, Proteins: 2g
*Additional calories should be considered based on toppings added

Ingredients:

2 packets of Sambazon Acai
0.5 cup Kirkland Unsweetened Vanilla Almond Milk
0.5 cup 100% apple juice
A handful of frozen mixed berries
1 frozen banana

Topping options:

Fresh cut fruit
Peanut butter
Almond butter
Honey
Maple syrup
Coconut flakes
Hemp seeds
Chia seeds
Granola

Steps:

1) Run the frozen acai packets under warm water for a couple of seconds
2) Add all ingredients to a food processor and pulse
3) Add more almond milk or apple juice to get the desired texture
4) Add toppings and enjoy!

Notes:

A food processor is necessary for this making this açaí bowl. In my experience, even a good blender can’t produce the desired consistency.

We hope you’re able to join the açaí craze and add your favorite toppings to the mix! Let us know some of your favorite açaí places or tag us in your homemade açaí bowls!

Disclaimer: We are not nutritionists. All of our information is based on experience, working with personal trainers, research and background knowledge from our education in the health field. Make sure to work with a nutritionist when deciding what foods and nutrients are best for your goals and overall health.

-Colin & Lisa

Oatmeal: Making Gains with Grains

Oatmeal has been a staple of our diet as long as we can remember. I know many of you are thinking how boring and bland oatmeal typically is, but there are actually a lot of ways to enjoy it. We will be experimenting with some oatmeal-based recipes and we will keep you guys updated!

We like to think of oatmeal as a blank canvas that you can use you to really stretch your creativity and preferences when it comes to healthy eating. Our favorite thing about oatmeal is that it’s easy to make, packed with nutrients and keeps you full.

Oats are a great source of soluble fiber – leading to slower digestion and suppressing your appetite (keeping you fuller, longer)! After eating oatmeal, I don’t have the “post-breakfast hangryness” and it gives me the energy to get through the day until my next meal.

The beta-glucan fibers in oats have been shown to lower cholesterol which in turn can reduce your risk of heart disease (the leading cause of death worldwide). Oats have a relatively low glycemic index and promising results have also been shown to lower and stabilize blood sugar levels. Many people diagnosed with diabetes have been making oats a mainstay of their diet, but it’s best to work with a nutritionist to see what will work best for you.

One of the most important benefits of oats is the amount of protein contained. As most of you know, protein is vital building block of muscles, bones, blood, cartilage and skin. Proteins also helps your body repair muscle tissue and act as enzymes to aid in digestion.

When looking at the macronutrients, you will find that oats contain a relatively large portion of carbohydrates. But don’t let carbs be your enemy. Remember that they are necessary to fuel every cell in your body from your brain, heart, muscles, etc. This is not the same as fake processed “bad carbs” that don’t have the same nutrients that oats do.

Fun fact: Oats are rich in biotin, a vitamin important for healthy hair, nails and skin.

We added PEScience Protein 4 Oats Apple Cinnamon, liquid egg whites, almond milk, diced apples, blueberries, cinnamon and honey to our oatmeal. We use the PEScience Protein 4 Oats because it adds additional protein, made specifically for oatmeal, mixes easily and most importantly – tastes great! We have a variety of PEScience products (pre-workout, proteins, BCAAs, etc.) that we’ll talk about in a future blog. Adding liquid egg whites is another great way for some extra protein. Using almond milk in place of regular milk is a great alternative because it is lower in calories, free of saturated fat and lactose free (a win for those of you who are lactose intolerant)! We threw in some apples and blueberries because of the added nutrients along with giving our meal a crunch and variation in texture. The honey gives the oatmeal that touch of sweetness. We use organic raw honey, but any type will do.

Ingredients:
1 serving (1/4 cup) of PEScience Protein 4 Oats Apple Cinnamon
1/2 cup of oats
1/4 cup of Kirkland Signature Egg Whites
Kirkland unsweetened vanilla almond milk
Diced apples
Blueberries
Cinnamon
Honey

Nutritional Breakdown:
Calories: 470 Carbs: 73g Fats: 7g Proteins: 32g

Steps:
1) Heat water
2) Pour oats in a bowl
3) Pour hot water just enough to cover the oats
4) Let sit for a few minutes until oats cook
5) In the meantime, dice up apples and sprinkle cinnamon on them
6) Stir Protein 4 Oats into cooked oatmeal (Note: Only add the protein to cooked oatmeal, do not add protein before cooking the oats)
7) Add almond milk in small amounts to the desired texture
8) Add apples and blueberries
9) Drizzle with honey
10) Enjoy!

If you’ve given up on oatmeal, give it a try again and make sure to mix it up and try different varieties. The combinations really are limitless. Let us know what you like to add to your oatmeal, so we can try it too!

Disclaimer: We are not nutritionists. All of our information is based on experience, working with personal trainers, research and background knowledge from our education in the health field. Make sure to work with a nutritionist when deciding what foods and nutrients are best for your goals and overall health.

Date Night

We have been making these bite sized snacks made with dates, apricots, oats, cocoa powder, peanut butter, coconut flakes and maple syrup for quite a while as a quick and easy snack to provide ample nutrients and bring with you if you’re on the go!

Dates have an abundance of nutritional benefits due to the number of nutrients and vitamins they contain. Dates are high in dietary fiber which are beneficial for your digestive health (especially if you’re prone to constipation – no one wants that) and assist in controlling blood sugar levels. They also contain vitamin A (maintains healthy skin and mucous membranes) and vitamin K (blood coagulant that helps metabolize bones). Dates contain pigments called carotenoids such as lutein and zeaxanthin that play a role in the health of the retinal tissue in your eyes. I always recommend patients to include these carotenoids in their diet when they have a strong family history or are already diagnosed with Age-Related Macular Degeneration (AMD).

Fun fact: Certain studies have shown that dates may promote natural labor when consumed during the last few weeks of pregnancy. The theory is that compounds in dates mimic oxytocin, a hormone that causes labor contractions during childbirth. More studies are needed on the affects of dates and childbirth, but may be worth a shot if you’re past your due date.

Apricots are another fruit that have health benefits. They are high in dietary fiber, vitamin A and C along with antioxidants.

Oats are something we eat quite often, whether it’s in oatmeal or sprinkled on some greek yogurt (providing a variety of textures). Oats are a great source of fiber, similar to that of dates. Compared to other grains, oats contain more soluble fiber, leading to slower digestion and suppression of appetite (keeps you fuller, longer)! Most of the fiber in oats are called beta-glucans. Beta-glucans are unique in that they have been found to lower cholesterol, reducing your risk of heart disease (the leading cause of death worldwide). With type 2 diabetes being on the rise, oats have been studied to see if their beta-glucans can assist in lowering blood sugar levels. More studies need to be done, but the results have been overall promising. This would be a great natural way to assist diabetics with their nutrition and controlling their blood sugar levels. If you’re looking for a source of protein, oats are also your friend.

Fun fact: Oats are naturally gluten-free. However, if you have celiacs or a gluten sensitivity, make sure the oats are labeled “pure” or “gluten-free” due to possible contamination with other wheats.

Nutritional Breakdown (Approximate)
Makes ~ 15 balls
Per ball – Calories: 57, Carbs: 13g, Fats: 2g, Proteins: 2.5g

Ingredients:
10 pitted dates
10 apricots (Sunsweet Mediterranean brand, okay to substitute)
1/2 cup of oats
1 tbsp cocoa powder
2 tbsp peanut butter
1 tbsp maple syrup
unsweetened coconut flakes

Recipe:
1) Put dates, apricots, oats, cocoa powder and peanut butter in food processor until all ingredients blend together
2) Add maple syrup and run food processor again
3) Scoop out mixture and roll in coconut flakes
4) Refrigerate and enjoy!
5) Store in air tight container in fridge if you keeping for later

Side notes:
– Adjust ingredients to your liking
– Possible substitutes:

  • Almond butter/cashew butter in place of peanut butter
  • Honey instead of maple syrup
  • Cocoa powder in place of cinnamon
  • Oats in place of coconut flakes