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What is a Sushi Waffle? 

A fairly new creation, sushi waffles are a unique take on traditional sushi rolls. Instead of featuring rice wrapped around fillings, the carb source is turned into a waffle and topped with all the same ingredients you expect to find in sushi. However, instead of using white sushi rice, we transformed our recipe into a low-carb sushi waffle, using cauliflower rice instead! 

The base is crisp and cheesy while the toppings are full of flavor and protein. The end result is a satisfying meal loaded with nutrients and flavor that is guaranteed to fill you up without weighing you down. 

Is this Sushi Waffle Healthy? 

Let’s look at the main ingredients: 

• Cauliflower rice
• Cucumber
• Avocado
• Salmon 

Cucumber, avocado, and salmon are natural, nutritious food sources. Each have their own list of health benefits. The trick to making this sushi waffle healthy is substituting the white rice for cauliflower rice. Why?

Sugar is what makes food unhealthy.

Common sushi rice is composed of carbs and contains at least 4 teaspoons of sugar for every 4 cups of rice. 

Combined with the glycemic impact of white rice, and you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.) 

Substitute sushi rice with low-carb cauliflower rice, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, protein and quality, whole-food energy. 

Enjoy this sushi waffle knowing it supports your well being. Learn more about eating less sugar here.

Sushi Waffle Tips

1. Make a large waffle 

We use a mini waffle maker and work in batches for individual portions. However, to save time, you can add the entire waffle mixture to a large waffle maker, and divide the cooked waffle in two. 

2. Make it vegetarian 

Omit the salmon, and replace it with tofu to keep this sushi waffle plant-based without missing out on the protein. 

3. Use different toppings 

Mix and match all your favorite sushi roll ingredients as toppings! For instance, pickled onions, shredded carrots, seaweed, ginger, wasabi, mushrooms, spinach, and asparagus would all taste great. 

4. Enjoy right away

This recipe does not store well and is likely to become soggy when kept in the fridge. As a result, it’s best enjoyed right away while the waffle is still warm.

Print

Sushi Waffle (Salmon)

Prep Time 10 minutes minutes

Cook Time 9 minutes minutes

Servings 2

Author NEUTRAL EATING

Equipment

• Mini Waffle Maker

Ingredients

Waffle:

• ½ cup cauliflower rice
• 1 Tbsp mozzarella cheese
• 1 egg white
• ½ tsp sesame oil

Toppings:

• 2 Tbsp cucumber diced
• ¼ avocado sliced
• 1 Tbsp green onion diced
• 3 Tbsp cubed salmon can sub other fish, crab, or shrimp

Sauce:

• 1 Tbsp mayo
• ½ tsp sriracha

Garnish:

• toasted seasame seeds

Instructions

• Mix the waffle makings in a bowl and place half in a mini waffle maker for 2-3 minutes or until fully cooked and crisp. Set aside.
• Add the diced veggies and avo on top, add the fish and green onion.
• Mix sauce then drizzle over waffle.
• Top with sesame seeds.

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Recipes in image above:

1. Starbucks Egg Bites

2. 2 Ingredient Chaffle

3. Peanut Butter Overnight “Oats”

What are you going to serve with your Sushi Waffle? Let us know in the comments below!

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The post Healthy Sushi Waffle with Spicy Salmon (low carb) appeared first on Neutral Eating.

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What can I expect? 

Say goodbye to soggy salads for good! Unlike the premade store-bought varieties that become wilted and sad, this salad jar recipe layers ingredient so they stay vibrant and fresh for days. Then, all you have to do is give your jar a shake, and enjoy! 

In addition, you won’t find any strange ingredients or preservatives here. Instead, we use fresh, natural foods for tons of flavor and a boost of nutrients that will leave you feeling full and energized. 

Mix and match your favorite seasonal ingredients to make the recipe your own, and enjoy a healthy meal that will leave you feeling satisfied. One bite and you’ll never go back to overpriced, unhealthy takeout salads again! 

Are Salad Jars Healthy? 

Let’s take a look at the main ingredients: 

• Olive oil 
• Zucchinis
• Cherry tomatoes
• Bell peppers
• Nuts and seeds
• Feta crumbles

Olive oil, zucchini, tomatoes, bell pepper, nuts, and seeds are all-natural, nutritious food sources. Each has its own health benefits and can be used to add nutrients and flavor to a variety of recipes. 

But what about feta?  Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and try to eat less. 

Enjoy this salad jar with lemon dijon dressing, knowing it supports your well-being. Learn more about the Neutral Eating Food Philosophy here.

Salad Jar Tips 

1. Add protein 

This salad jar recipe is a healthy, satisfying meal on its own. However, if you want to bulk it up even more, feel free to incorporate extra protein! For instance, hardboiled eggs, pesto chicken, salmon, turkey crumbles, or tuna all taste great. 

2. Make it dairy-free

For a dairy-free salad jar, simply swap out the feta for your favorite dairy-free cheese. Or, replace it with extra nuts and seeds, nutritional yeast, or avocado for extra fiber and nutrients. 

3. Layering technique 

When it comes to making the perfect salad jar, using the proper layering technique is crucial. Otherwise, your ingredients could become soggy! Start by adding all liquids first. Then, include harder, more durable vegetables followed by softer, more water-heavy ones such as cucumbers or tomatoes. Finally, finish with the softest, most delicate items like cheese, nuts, and seeds. 

4. Include a side 

Turn this salad jar into a healthy restaurant-worthy meal with the addition of a side such as a low-carb sandwich, a warm bowl of soup, or low-carb dinner rolls. 

5. Meal Prep 

This salad jar recipe makes four servings, meaning it’s great for feeding the whole family. However, it also makes for excellent meal prep! Simply follow the layering technique above, prepare as many jars as you’ll need for the week, and store them in the fridge for up to 5 days. You’ll have tasty, nutritious meals you can grab and take on the go!

Print

Salad Jar (Lemon Dijon Dressing)

Prep Time 15 minutes minutes

Servings 4

Ingredients

• 4 (32 oz.) – wide mouth mason jars
• ¾ cup – olive oil
• 1 tsp – pepper
• ½ tsp – salt
• 2 Tbsp – Dijon mustard
• 2 – small zucchinis cubed small
• 24 – cherry tomatoes cut in half
• 8 – mini sweet bell pepper diced
• feta crumbles
• 4 Tbsp – nuts or seed I used sliced almonds
• 4 cups – mixed greens

Instructions

• Start by adding your olive oil, lemon juice, salt, pepper, and dijon to a mixing bowl.
• Whisk until well combined and divide evenly into 4 jars.
• Divide your zucchini up evenly between the four jars, followed by your tomatoes and diced peppers.
• Add feta crumbles to each jar, and 1 tablespoon of nuts or seeds to each jar.
• Fill the remainder of the way with mixed greens.
• Place the lids back on and tightly secure them.
• Shake, shake, shake, and enjoy!

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/salad-jar-lemon-dijon-dressing

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Recipes in the image above:

1. Lemon Parmesan Salad

2. Cucumber Mini Bell Pepper Salad (salmon)

3. Spiral Cucumber Salad

The post Meal Prep Salad Jars with Lemon-Dijon Dressing appeared first on Neutral Eating.

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What Are Chaffles?

Technically, a chaffle is a cheese waffle… but it’s more of a quick and delicious bread alternative. Mix cheese and egg together, throw it under a waffle iron, and out comes cheesy bread. 

You could use your chaffles as hamburger buns or bread slices. We like to create open-faced crispy sandwiches that are filling, healthy, and delicious. 

Chaffles are a blank canvas for you to explore your snacking pleasures, so get creative. Decorate your chaffle with meats, avocado, spices, mayo, and more!

Are Chaffles Healthy?

Chaffles call for two fresh ingredients: eggs and cheese. Not only are these foods full of vitamins and minerals, but the natural fats will support sustainable energy throughout your day.

What’s more, chaffles are low in sugar which means this meal will not spike your blood sugar. Expect the chaffle to keep you feeling full, awake, and engaged.

Best Chaffle Toppings 

Toppings turn the cheesy chaffle snack into a delectable meal. Take a look at our topping ideas below. Dare to mix and match the ideas. We love the mayo, red pepper flakes, kimchi, and avocado combo. Tell us about your creation in the comments! 

Mayo

Creamy mayonnaise is the perfect pairing for your crispy chaffle. A hefty dab of mayo can be eaten on the chaffle alone, or let it be the foundation for your chaffle-tastic creation. 

Next time you buy mayo, consider checking the ingredients for sugar. Neutral Eating recommends mayo that is sugar free and has quality oil. Mayo should be a healthy snack: it’s just eggs, oil, and vinegar. So load up your chaffle with quality mayo and feel full! 

• Primal Kitchen Mayo
• Chosen Foods Mayo
• Sir Kensington’s Mayo

Avocado 

What more could a crispy chaffle need than a perfectly ripened avocado. Dice up your avocado and enjoy biting into the heaping mound of avocado pieces. If avocado slices aren’t falling off your chaffle as you eat it, add more avocado. 

Fried egg

How do you like your eggs? On a chaffle, leaving the yolk a little runny (over-medium) does the chaffle good. Fry up an egg, lay it on your chaffle, and grab your fork and knife for a healthy, decadent, and filling snack. 

Leftovers

Got any leftovers in the fridge? The chaffle is the perfect vehicle to make those leftovers taste better the next day. Fry up your chaffle, spoon on your leftovers, and go to town. 

Tomato

Add tomato to lighten your delectable chaffle meals. Sliced tomatoes add freshness, juicy-ness, and savory tomato flavor to every bite. 

Kimchi and Sauerkraut

Are you a flavor seeker? Then you probably know that fermented foods pack a punch. Decorate your chaffle with Kimchi or Souerkraut to add a fresh acidic flavor that is welcomed on practically every chaffle recipe you create.  

Spice it Up

Want to add spice? Add red pepper flakes or Mexican Fiesta. Two other notable spices to try on your chaffle are garlic powder and nutritional yeast. Check your spice rack for new flavor ideas to test.

Tips for the Best Chaffle

Make it Crispy

Before you mix the egg and shredded cheese, set aside a couple pinches of cheese to make your chaffle extra crispy. Add a pinch of cheese to the waffle iron before and after adding the main chaffle mixture. The crispy texture takes the chaffle eating experience to a new level.

Let the Chaffle Cool

If you want your chaffle crispy, give your chaffle a minute to cool after plating. The chaffle needs to let off some steam to get its optimal crispy-on-the-outside texture. 

Use a 4 inch waffle iron

Our recipe works best with a 4 inch waffle iron. You’ll end up with two 4-inch pull apart cheesy bread chaffles. This gives you a perfectly sized hamburger bun or sandwich thin alternative. Or you can use each as an individual slice of toast and load up your open-faced sandwich.

What is the best waffle maker for chaffles? Our favorite is the Dash 4-inch waffle iron. A 4-inch chaffle is the perfect diameter for open-faced sandwiches and hamburger buns. 

Mix up the Cheese

Changing out the cheese is yet another way to add variety to your chaffle snack. The cheeses we found that work best are shredded mozzarella, cheddar, and pepperjack. Try a new cheese or use a combination of cheeses. Four-Cheese Chaffle, anyone?

How To Store Your Chaffles

Chaffles stay fresh in the fridge for about a week and they freeze just fine. When you’re ready to eat your chaffle, toss it in the toaster. They reheat just like a frozen waffle.

Print

2 Ingredient Cheesy Bread (Chaffle)

2 ingredient cheesy bread thats quick and healthy. Top with avocado, kimchi, fried egg, and more!

Course Snack

Keyword avocado toast, bread, chaffle, cheese bread, cheesy bread, healthy bread, toast

Prep Time 5 minutes minutes

Servings 1

Author Neutral Eating

Equipment

• 1 Dash Waffle Maker

Ingredients

• 1 Egg
• 1/2 cup Cheese

Instructions

• Mix together egg and cheese
• Scoop out a little less than 1/4 cup of mix
• Pour mix into waffle iron evenly
• Wait 4-6 minutes or until golden brown. You can lift the lid and check color.
• Enjoy plain, with avocado, fried, egg, kimchi, etc. See our topping ideas above.

Notes

DID YOU MAKE THIS RECIPE?

Don’t forget to share a picture and mention @neutral_eating on Instagram or tag #neutraleating

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Recipes in image above:

1. Starbucks Egg Bites

2. Sushi Waffle (salmon)

3. Peanut Butter Overnight “Oats”

Let us know what your favorite way to top your Chaffle is below!

The post 2 Ingredient Cheesy Bread (Chaffle Recipe) appeared first on Neutral Eating.