Low calorie snack

Hey everyone,

Today we’re going to discover a Mediterranean Quinoa Salad and a tasty low calorie snack.

Mediterranean Quinoa Salad

Description: A refreshing and colorful Mediterranean quinoa salad packed with vibrant vegetables, olives, and feta cheese. It's a perfect quick-to-make, nutrient-rich dinner option that is both vegetarian and gluten-free.

Serving Size: 1 person

Nutrients:

• Calories: 350 kcal

• Protein: 12g

• Carbohydrates: 45g

• Fat: 14g

• Fiber: 7g

• Vitamins: A, C, K

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Ingredients List:

• 1/2 cup quinoa

• 1 cup water

• 1/2 cup cherry tomatoes, halved

• 1/4 cup cucumber, diced

• 1/4 cup red bell pepper, diced

• 2 tablespoons red onion, finely chopped

• 1/4 cup kalamata olives, pitted and sliced

• 2 tablespoons crumbled feta cheese

• 1 tablespoon extra-virgin olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

• Fresh parsley, chopped (optional)

Equipment Needed:

• Medium saucepan

• Mixing bowl

• Cutting board and knife

Step-by-Step Instructions:

1. Cook the Quinoa: Rinse quinoa under cold water. In a medium saucepan, combine quinoa and water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is fluffy. Let it cool.

2. Prepare Vegetables: While the quinoa cooks, chop the cherry tomatoes, cucumber, red bell pepper, and red onion.

3. Mix Ingredients: In a mixing bowl, combine cooked quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, and olives.

4. Add Feta and Dressing: Add crumbled feta cheese. Drizzle with olive oil and lemon juice. Season with salt and pepper.

5. Toss and Serve: Gently toss everything together. Garnish with fresh parsley if desired. Serve immediately or refrigerate for later.

Tips and Variations:

• Substitute quinoa with couscous or bulgur for variety.

• Add avocado for extra creaminess and healthy fats.

• Use a mix of different colored bell peppers for a more vibrant salad.

Serving Suggestions:

• Serve with a side of whole grain bread or pita.

• Pair with a glass of refreshing iced tea or a light white wine.

Notes:

• Store leftovers in an airtight container in the refrigerator for up to 3 days.

Cucumber Hummus Bites

Description: Light and refreshing cucumber slices topped with creamy hummus, making a perfect low-calorie, nutrient-dense snack.

Serving Size: 1 person

Nutrients:

• Calories: 120 kcal

• Protein: 3g

• Carbohydrates: 15g

• Fat: 6g

• Fiber: 4g

• Vitamins: A, C, K

Preparation Time: 5 minutes

Cooking Time: None

Total Time: 5 minutes

Ingredients List:

• 1 medium cucumber

• 1/4 cup hummus

• Paprika or ground black pepper for garnish

• Fresh dill or parsley for garnish (optional)

Equipment Needed:

• Cutting board and knife

Step-by-Step Instructions:

1. Prepare Cucumber: Wash and slice the cucumber into 1/4-inch thick rounds.

2. Top with Hummus: Spread a small dollop of hummus on each cucumber slice.

3. Garnish: Sprinkle with paprika or ground black pepper. Garnish with fresh dill or parsley if desired.

4. Serve: Arrange on a plate and enjoy immediately.

Tips and Variations:

• Use flavored hummus like roasted red pepper or garlic for variety.

• Add a slice of cherry tomato on top for extra flavor.

Serving Suggestions:

• Perfect for a light snack or appetizer.

• Serve with a side of mixed nuts for added protein.

Nutritional Information:

• Calories: 120 kcal

• Protein: 3g

• Carbohydrates: 15g

• Fat: 6g

• Fiber: 4g

Notes:

• This snack is best enjoyed fresh but can be prepared a few hours ahead and stored in the refrigerator.

Tips to Drink More Water and Stay Hydrated

1. Infuse with Flavor:

   • Add slices of fresh fruits (like lemon, lime, or berries) and herbs (like mint or basil) to your water for a refreshing twist. This can make plain water more appealing and enjoyable.

2. Set Reminders:

   • Use a water-tracking app or set hourly reminders on your phone to drink a glass of water. This helps create a habit and ensures you drink water regularly throughout the day.

3. Carry a Water Bottle:

   • Always have a reusable water bottle with you, whether you're at home, at work, or on the go. Having it within reach makes it easier to sip water throughout the day. Choose a bottle with marked measurements to track your intake.

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