Two a Healthy Life

One couple on a mission to become healthy


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Red Lentils vs. Top Ramen

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I don’t do it every week but a delicious super quick meal I occasionally make for myself is boiled red lentils.

I didn’t know red lentils existed until a few months ago when a curried lentil dish I found online listed them as an ingredient- they are healthier than “regular” lentils and cook a lot faster.

Yesterday I threw a cup of red lentils into a regular saucepan with water and random seasonings – then boiled them until they were tender and had absorbed most of the water.

The end result was a nicely flavored thick stew of protein with a great flavor that I ate for lunch yesterday and today.

Ready in around 30 minutes each serving is only about 140 calories and has 16g of protein.

Also – red lentils only have half as many carbs as rice.

What I used:

1 cup red lentils

water

2 tsp. Chicken Bouillon (high in sodium so be careful)

1/8 tsp. white pepper

¼ tsp. garlic powder

½ tsp. curry powder

Speaking of quick meals – Something to think about:

You know those plastic bags of instant noodles by Maruchan and Top Ramen?

Each of those bags is considered “2 servings” and has 380 calories, 14g fat, 52g carbs and only 10g of protein.

1 cup of lentils makes a REAL 2 servings but altogether it is 280 calories, 0g fat, 76 carbs and 32g of protein.

A ½ cup of the red lentils makes me feel full but when was the last time someone made one of those plastic bags of soup and only ate half of it? Never?


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An ode to the omelet!

I love omelets, especially the kind that cost $15 at restaurants and come with sour cream, avocado, bacon and all that other delicious stuff… mmm…

One whole egg however nearly maxes out your recommended daily cholesterol intake.

I started making omelets at home because they are delicious and restaurants overcharge for them.

I started making egg white omelets because an omelet with 5 whole eggs will eventually kill you.

Each egg white only has 16 calories while the yolk has 54 along with most of the egg’s cholesterol and protein.

My lunch today was an almost egg white omelet (it had one yolk) filled with spinach, onion, 1 serving of feta and a sliced tomato on the side. You can obviously customize yours anyway you want and have it for breakfast, lunch or dinner.

Total calories for lunch: 230 with 24.3g protein

Quick Tips on making an omelet:

  1. You should cook your eggs on medium to medium high heat
  2. Make sure your pan is up to heat before you place your eggs inside of it – if you take too much time cooking the omelet it will dry out
  3. Allow it to half cook before you add your spinach, feta, mushrooms etc…
  4. Make sure you are using a nonstick pan and/or nonstick spray because folding your omelet will be a disaster if it sticks (French people will tell you to use a lot of butter to coat the pan which will taste better but also defeat the purpose of making an egg white omelet)

For more omelet tips read this blog entry on bonappétit.com

***Note: If I ever talk about making something you want to try and you don’t understand my directions ask me to clarify.  I will do a step-by-step how to either with photos or a video.