Balanced Fit Fun

07/02/2025

07/02/2025

Udon Noodles with Tofu Recipe

Ingredients:
• 2 tablespoons rice vinegar or cider vinegar
• 1 tablespoon toasted sesame oil
• 2 teaspoons reduced-sodium soy sauce
• 4 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• ¼ teaspoon crushed red pepper
• 8 ounces dried udon noodles or whole wheat linguine
• 2 6 to 8-ounce packages smoked teriyaki-flavored or plain firm tofu (fresh bean curd), cut into 1/2-inch pieces
• 1 ½ cups chopped cucumber
• 1 large carrot, cut into thin bite-size pieces
• ½ cup sliced green onion

Directions:
1. Prepare vinaigrette: In a small bowl, whisk together vinegar, sesame oil, soy sauce, garlic, ginger, and crushed red pepper. Set aside.
2. Cook pasta according to package directions; drain. Cool pasta slightly.
3. Meanwhile, in a large bowl, combine tofu, cucumber, carrot, and green onion. Add drained pasta; toss gently to mix.
4. Drizzle vinaigrette onto cooked pasta mixture. Toss salad gently to coat.

06/02/2025

An absolutely healthy protein to eat
Cow's Milk

In addition to its protein content, cow's milk is rich in calcium, vitamin D, B vitamins, and potassium.
It also provides about one gram of protein per ounce, so an eight-ounce glass of any type of cow's milk, from skim to full fat, delivers eight grams of high-quality protein.
Choosing grass-fed milk adds even more benefits, offering higher levels of conjugated linoleic acid (CLA) and omega-3 fatty acids.

05/02/2025

High-Protein Tex-Mex Chicken Soup Recipe

Ingredients:
• 1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes, undrained
• 3/4 cup rinsed no-salt-added canned black beans
• 3/4 cup frozen bell pepper and onion mix
• 3/4 cup frozen corn
• 1 cup shredded rotisserie chicken breast
• 1 tablespoon taco seasoning
• 2 1/4 cups reduced-sodium chicken broth, divided
• 6 tablespoons tortilla strips, divided

Directions:
1. Divide tomatoes evenly among 3 (1-pint) canning jars or microwaveable airtight containers. Top each with 1/4 cup black beans, 1/4 cup pepper and onion mix, 1/4 cup corn and 1/3 cup chicken. Sprinkle 1 teaspoon taco seasoning into each jar. Cover and refrigerate for up to 3 days.
2. To prepare 1 jar of soup: Add 3/4 cup broth to the jar. Microwave, uncovered, on High in 1-minute increments, stirring between each, until steaming hot, 2 to 3 minutes total. Let cool for 5 minutes. Top with 2 tablespoons tortilla strips before serving.

04/02/2025

An absolutely healthy protein to eat
Greek Yogurt

Greek yogurt is a good source of protein compared to other standard yogurts because its unique straining process removes liquid whey, creating a thicker, creamier product with twice the protein of traditional varieties.
A 6-ounce serving of most brands provides over 15 grams of protein.
It's also an excellent source of calcium and contains probiotics that support immune and GI function.

03/02/2025

Cabbage, Tofu & Edamame Salad Recipe

Ingredients:
• 4 cups mesclun
• ½ cup shredded red cabbage
• 3 ounces baked tofu cubes
• ½ cup grated carrots
• ½ cup edamame
• ¼ cup mandarin oranges
• 1 tablespoon golden raisins
• ½ cup bamboo shoots
• 2 tablespoons chow mein noodles
• 2 tablespoons bottled reduced-sugar Asian sesame vinaigrette

Directions:
1. Mix mesclun, cabbage, tofu, carrots, edamame, oranges, raisins, bamboo shoots, and chow mein noodles in a medium bowl.
2. Drizzle with vinaigrette.

31/01/2025

Cottage Cheese Chocolate Pudding Recipe

Ingredients:
1 cup cottage cheese
2 tablespoons maple syrup (or more for sweeter)
2 tablespoons cacao powder
1 ripe banana
Optional: chocolate protein powder

Instructions:
1. Add all ingredients to blender and blend until smooth and creamy.
2. Pour pudding into a bowl or container of choice then add to fridge to set until thick (this usually takes at least 1 hour).
3. Add melted chocolate chips on top for a “chocolate shell” of sorts.