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Tag Archives: healthy

Garlicky Grainy Dressing 

Delicious and quick vinaigrette dressing for any type of leafy green. These are approximates and adjust to taste;

1/4 cup grape seed oil

1/4 cup white balsamic vinegar 

1 tablespoons minced garlic (or about two cloves crushed, I’m a little lazy and used jarred) 

1 tablespoon Old Style grainy mustard 

1 teaspoon garlic powder

Shake in mason jar, or whisk well pour and serve. If it sits for a while make sure you stir/shake it again as the mustard sits to the bottom. 

Enjoy! 

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Mixed Berry Protein Shake

If you’re following my new blog you know my quest of competing in a fitness competition in just over nine weeks. I have my macros set at eating 125 grams of protein a day. As a vegetarian it’s not impossible, but it’s slightly trickier than those who would eat three pieces of chicken breasts a day. That being said I usually have two shakes a day. This one being my morning one. So delicious and light tasting. Crammed in with 281 calories, 29.5 grams of protein, 5 grams of fat.

Ingredients:

1 scoop of LeanFit Whey Protein in Vanilla (suitable for vegetarians — most whey protein isn’t)
5-6 frozen strawberries
1/4 cup frozen blueberries
1/2 a frozen or fresh banana
1 cup water
1 tablespoon PRANA Chia Seeds

Throw up all in the blender (shout out to my inlaws for the VITAMIX) and enjoy a delicious, cool, creamy morning protein shake.

Estimated Nutritional Value: 280 Calories, 29.5(g) Protein, 5(g) Fat

Tips:
1. Put the chia seeds and the water in the blender first and let them soak for a couple minutes while you are prepping everything else.

2. Here is a finger saving tip if you plan to freeze your bananas; Peel them BEFORE you freeze them. I did not, then tried using a steak knife (baby brain) to take the peel off. Four hours and three stitches later I have learned my lesson. Not to mention the three week set back of not being able to lift any weights 😐

Recipe is easy to double up. If mikes at home I always do – save yourself from having to share. It keeps well for a few hours, but this isn’t one to make too far in advance as it all separates, loses its smooth, fluffy and cool texture.

Note: If you aren’t following my FitFor2.ca blog with my quest of doing a bikini fitness competition, you should! I will be posting meal ideas for vegetarians that will (hopefully) take me from having a baby to being a bikini competitor in 11 months.

Asparagus Soup

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Ok, I make soup at least once a week. I love soup – so easy, inexpensive and a great way to use veggies up. This one though is Mike’s favourite.

2lbs asparagus washed and chopped
1 small onion diced
2 tablespoons minced garlic (I keep this in for soups to make it quicker)
1 tsp butter
2 vegetable bouillon cubes
Approx. 2 cups of water
Approx. 2 cups of Milk (1 or 2% if you are being healthy… cream if you are really looking for a creamy finish)

Directions:

In a big pot, on low, melt butter and add in onion and garlic sautéing until onions become translucent, about 2-3 minutes. Add in chopped asparagus and continue sauté for another 5 minutes. Add in water just enough to cover the asparagus about 2-3 cups, and throw in two bouillon cubes (alternatively you can omit water and add broth.. for me the cubes are easy and inexpensive, and take up less room… as I mentioned I make soup once a week so stocking broth would be a pain). Increase heat and bring to a boil. Once boiling rapidly put the lid on the pot and reduce heat to low. Set timer for 20 minutes stirring occasionally. Ensure the asparagus is kind of mushy – if not simmer a little longer. Either use a hand immersion blender (if you are going to make soups all the time – buy one! so easy to use) or put into a blender and blend until smooth. Return to heat and add in Milk or Cream until the thickness of your liking. Taste test; if you need to add salt/pepper or garlic powder you can – really depends on the flavouring you got from the broth/bouillon. There. Its done. I like to add a shaving of Bolderson or sprinkling of parmesan and enjoy!

Banana Oatmeal (Chocolate Chip) Muffins…low fat

Banana Oatmeal Muffins - Couldn't wait to eat one hot from the oven!

Banana Oatmeal Muffins – Couldn’t wait to eat one hot from the oven!

Emily and her girls were coming over for a mid morning Sunday play date so Syd and I baked up these healthy muffins to snack on. They were delicious! The recipe should make a dozen muffins, I made 10 and a dozen mini ones for the girls. They were low fat with no oil – so I find they are only good for a few days, not that there were many left!!

Ingredients:

1 ½ cups all purposed flour
1 cup oatmeal
½ cup sugar
1 ½ tsp baking powder
1 tsp baking soda
½ tsp salt
1 egg
¾ cup 1% milk
1/3 cup applesauce
1 tsp vanilla
3 mashed ripe bananas
1/2 cup chocolate chips (optional)

Directions:

Combine all of the dry ingredients in a separate bowl. In a separate big mixing bowl (I always use my kitchen aid mixer), mash bananas. Add in egg, milk, applesauce and vanilla and mix well. Stir in dry ingredients just until blended. Stir in chocolate chips. Pour into 12 paper lined or greased muffin tins. Bake at 400 degrees for 18-20 minutes. Enjoy!

Sydney "Helping"

Sydney “Helping”

Black Bean and Quinoa Burritos

Black Bean BurritosEvery so often, when all the stars are aligned, Mexican Monday meets Meatless Monday. When that happens, Mike’s favourite is my black bean burritos. Super delicious, and nutritious – not to mention cheap and easy – making these my favourite too!

Ingredients:

1 can black beans drained and rinsed well

1 cup leftover cooked quinoa (I’ve used whole wheat rice as well)

1 small onion diced

½ red pepper diced

2 cloves garlic minced

½ package of light cream cheese

½ cup salsa (we love the Kirkland organic)

sprinkle of chili peppers, garlic powder, cayenne

6 wraps

Top with: plain Greek yogurt/sour cream, green onions, lettuce
Directions:

Over medium-high heat sauté onion for one minute add in garlic and peppers cook for another 4-5 minutes. Add in black beans 3-4 more minutes. Mix in quinoa, cream cheese and salsa. Cook for another few minutes until everything is mixed well together and warm. Spoon onto warmed tortilla shells. You can either add toppings then and wrap up. Or wrap them all up and top (as I did in this picture) afterwards.

Enjoy!

Note: This is a great use stuff up recipe – I’ve thrown corn, peppers, zucchini, etc. in as well and it always turns out great.

Oatmeal Flax Pancakes

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Though I am a little late for Mardis Gras this year – no reason not to enjoy these every weekend! Made with whole-wheat flour, ground flax, oatmeal and Greek yogurt, these healthy pancakes were delicious and nutritious – and since I made them in the blender super easy!

Ingredients:

½ cup whole-wheat flour
½ cup oatmeal
2 tablespoons ground flaxseed
1 tablespoon white sugar
¾ teaspoon baking soda
¾ teaspoon baking powder
½ cup plain Yogurt
1 egg
¼ cup of milk
1 teaspoon vanilla extract

Directions:

Throw all of the ingredients into a blender (or you could mix in a bowl with a hand mixer). Blend until smooth. If it’s a little too thick pour some extra milk. The first time I did these with regular yogurt and it was fine, but with the Greek yogurt it was too thick so added more milk. Once blended let sit for a few minutes.

Pour pancake batter onto a pre-heated (medium heat) lightly oiled/buttered pan. Once the pancake starts to bubbly a bit flip over. Only takes a couple minutes. Serve with butter and maple syrup – or berries and whipped cream – or both! Enjoy!

Mediterranean Couscous Salad

Mediterranean salad with couscous quinoa and orzo

Mediterranean salad with couscous quinoa and orzo

I was looking for a light and nutritious side dish to serve with a chicken dinner and asparagus that would also work as the main for myself (vegetarian). I had this Mediterranean mix my mom bought from the States while she was there. It was a mix of couscous, quinoa, orzo and red lentils. I decided to cook that up and make a salad.

Ingredients:

Salad:
3 cups cooked and cooled couscous and/or quinoa and/or orzo
1 cup washed cherry tomatoes sliced in halves
Small handful of fresh basil chopped up
Small bunch of green onions cut up
¼ cup of feta cheese diced

Dressing:
1/3 cup of balsamic vinegar
A few splashes of red wine vinegar (I did this at the end to get more distance out of the dressing, could just do more balsamic)
¼ cup of olive oil
1 tablespoon of honey
Garlic powder, salt and pepper to taste

Directions:

So I cooked the package as the directions say. If you were doing this at home I would cook up just couscous/quinoa/orzo or combination of, as directed and let cool.

Mix in all of the ingredients for the salad. In a separate dish mix together dressing ingredients until honey is well dissolved.

Drizzle over salad and mix. Let sit in the refrigerator (if you can – its addictive!) for a couple hours and serve. Amazing side dish, great on its own, or on top of spring mix with a little extra balsamic vinegar. Love this! Enjoy!

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I am going to try this again soon with just a mix of couscous and quinoa to see if it tastes the same. I am sure it will….