Weekly food prep

I’ve talked a few different times about how much I love prepping large quantities so I always have good food ready for when the huger strikes. I definitely go through food prep phases; right now I am all about a giant quinoa salad. Each week the veggies change but it is essentially whatever veggie and seeds or nuts you have on hand get mixed into a few cups of quinoa.

IMG_0697

This weeks bowl contains:

1 yellow squash grated

½ head purple cabbage grated

1 apple grated

1 organic red pepper chopped

1 bunch green onions chopped

2 carrots grated

2 cups of cooked quinoa

1cup raw sunflower seeds

Juice of 2 limes

A few glugs of avocado oil

Salt and pepper to taste

Mix everything together in a giant bowl and store in the fridge; I have been eating this salad for breakfast, lunch, dinner and snacks. Really whenever I’m hungry I grab a scoop of this yumminess. I personally find when I have something yummy and healthy like this on hand I am less likely to grab something sweet- hello cookies, muffins, scones, cake… Anything sweet anytime all the time!! I LOVE BAKED GOODS! Which is totally fine, in moderation. If I don’t have healthy things on hand I will 100% of the time go for a delish baked good instead of spending the time to make something, that’s just who I am. It doesn’t help that I have one of the BEST gluten free bakeries 2 blocks away.

Now that we are slowly entering fall/winter it is even more important to have meals prepped in the fridge ready to go. I don’t know about you but I generally crave more comfort foods in cooler weather where as in the summer it’s really easy to throw together a quick salad.

My favorite winter prep foods include:

  • Roasted sweet potato wedges- chop sweet potatoes into wedges, toss in coconut oil and salt. Bake at 400 for 20 minutes, flip and bake for another 10 minutes
  • Roasted mixed vegetables- sliced peppers, carrots, onion, mushrooms
  • Pre-cooked meat- chicken, ground beef, pulled pork
  • Stews and soups- veggie, chicken or beef
  • Baked egg cups- whisked eggs with chopped veg baked in muffin tins-350 for 15/20 minutes

Basically I love to have little meals on hand so the temptation for oh so good baked goods is taken away. I am not afraid to admit that I have ZERO self control around delicious ‘bad for me’ foods

Easy Peasy Fish Tacos

Well hello again, I can’t believe I’m actually writing a post within a few days of my last, it’s a miracle.

I just thought I’d pop in quickly and share what I made for dinner last night, as it was a big hit.

Fish tacos!

I didn’t make these grain free however you could easily serve them over a bed of cauliflower rice instead of the traditional corn tortillas and rice.

IMG_0690

Fish tacos with avocado mango salsa, a sweet slaw and cilantro lime rice

Lets start with the fish tacos

Corn tortillas, I make sure there’s at least 2/3 per person.

About 1 pound of white fish (snapper, tilapia, cod…)

1 lime

½ tsp chili powder

½ tsp cumin powder

1 crushed clove of garlic

1 tablespoon of olive oil (I used avocado oil)

Salt and pepper

Unpack the fish and place it in a baking dish. Squeeze the lime over the fish, sprinkle the chili powder, cumin, salt and pepper over the fish and then drizzle the oil. Rub in the marinade with your hands and flip the fish over so it is completely covered. Store in fridge for at least 30 minutes before cooking.

To cook, preheat oven to 400 and bake fish for about 20 minutes, until all the fish is cooked through.

Avocado mango salsa

1 mango diced

2 avocados chopped

1 bunch cilantro chopped

Juice of 1 lime

Salt and pepper to taste

Mix everything in a big bowl and your good to go

Sweet slaw

½ head of purple cabbage

2 carrots

1 apple

1 bunch of green onions, diced

1 bunch of cilantro, chopped

Juice of 1 ½ limes

1 tbsp maple syrup

¼ cup avocado oil (or olive oil)

Run the cabbage, carrots and apple through the food processor until they are nice and shredded. Add in the onions, cilantro and the dressing. Mix well to combine.

It is best to make a few hours before you eat so that the flavors have time to blend together.

Cilantro Lime rice

1 cup of cooked rice, still warm (brown or white)

Juice of 1 lime

¼ cup chopped cilantro

A little avocado oil to get things moving

Salt and pepper to taste.

While the rice is still warm, stir in the lime juice, cilantro, oil, salt and pepper until you are happy with the taste.

There you have it, a really yummy easy weeknight meal! I made the slaw and the marinade the night before so it only took me about 20 minutes to cook the fish, make the salsa, cook the rice and assemble the tacos- easy peasy! Ordering take out takes longer!

Hope you enjoy :)

Holiday babble and a muffin

Hello hello,

Once again sorry for the lapse in blogging. I feel like I say that a lot. I just decided to take a long break, go on vacation and enjoy my freedom.

The man friend and I went out east to explore gorgeous Nova Scotia. Wow is that place something else, needless to say I completely fell in love. There was lots of eating, hiking, spending time with friends, exploring and just enjoying every moment. It’s been a long time since I’ve just let go and completely relax and wow was it needed!

 IMG_0317 IMG_0355 IMG_0379 IMG_0441 IMG_0486 IMG_0515

Beautiful right!

 

Okay enough babble… how about a yummy healthy muffin recipe

IMG_0611

Brown rice banana dark chocolate muffins (makes 12 muffins)

3 mashed bananas

2 eggs

¼ melted coconut oil

2 tablespoons of honey or maple syrup

1 1/3 brown rice flour

2 tsp baking powder

2 tsp cinnamon

pinch of salt

chopped up dark chocolate bar

 

pre heat oven to 350.

Mix mashed banana with eggs, oil and sweetener.

In a separate bowl mix dry ingredients together. Mix dry into wet and stir well.

Scoop into well-greased muffin tin and bake for about 30 minutes

 

If you are in the mood for a super sweet desserty muffin this is not your muffin. This muffin has subtle sweetness and bitterness from the dark chocolate and tastes amazing with a nice dollop of almond butter along side your perfect cup of tea.

 

Hope you all have a fantastic weekend! I’m spending it with my 2 favourites :)

IMG_0604

Random eats

Random eats

Hi Hi everyone. I know a few weeks ago I said I’d be back to regular blogging but once again life, work and school took president, however, all of that will change next week because I’ll be done school for good!!! I am SO very excited to have a bit of a breather before I decide where I want to go with all this school stuff. In the meantime I thought I’d pop in and share some of my eats over the past few weeks.

 

Lately I’ve been obsessing over fresh berries (see last post), however, last night I took it to a new level when I purchased 20 pounds of fresh organic blueberries from one of my classmates!

IMG_7023

SO AMAZING. Since bringing them home last night I’ve been brainstorming ways I can slip them into every single meal- they are heavenly! i’m thinking dressings, smoothies, cocktails, salads, marinades… everything! Blueberries are one of the best super foods so why not!?

While we are chatting berries lets talk about these awesome popsicles I made to help keep cool during these crazy hot days! Not only are they super refreshing they are full of wholesome ingredients that won’t send your blood sugar sky-rocketing (aka no guilt with eating the whole batch… or is that just me).

IMG_7026

1 banana (frozen or fresh)

1 ½ cup fresh or frozen strawberries

1 can of full fat coconut milk

1-2 tbsp of maple syrup (depending on how sweet you want it. I omitted the sweetener all together and they were perfect)

All you do is blend everything together, pour into Popsicle molds and you’ve got the perfect healthy yummy treat to help you cool off from these crazy temperatures.

Along with the handfuls of fresh berries and popsicles my meals have been super random, no planned meals, just eating whatever we have in the fridge. A few people have asked what my normal meals look like so I thought I’d share a few.

IMG_6901 My classic weekend meal- BBQ organic steak, with BBQ veggies (yellow squash, red peppers, mushrooms and onions) and 1/2 an avocado.

IMG_6905 IMG_6926

These two are fairly common post workout breakfasts. Soft boiled eggs, sautéed kale, a baked plantain and 1/2 an avocado. OR. Roasted sweet potato, some roasted chicken, fresh berries, some sprouts and 1/2 an avocado (can you see a theme- I love avocado!)

IMG_6944 And then finally a go to a classic weeknight meal. Zucchini noodles (made with this) tossed in homemade avocado pesto, topped with garlic sautéed prawns. YUM!

The avocado pesto is something I make often because it’s easy, tasty and super filling.

1 ripe avocado

juice of 1/2 lemon

1 clove of garlic minced

1 handful of fresh basil

A few glugs of good extra virgin olive oil

Salt and peper to taste.

Whirl everything together in your food processor and your done. It tastes great on your noodles of choice but is also great as a dip for cut up veggies.

There you have it. That is basically what a lot of my meals look like on a daily basis. And yes I like to place everything ‘just so’ on my plate- I can be a little particular ;)

This has been a long babbling post so i’ll leave you all for a few more days.

Next time i’m back i’ll be done school!! Can’t believe it- 2 years has gone by so fast!

I’ll leave you with these picture of Taffy because- well because she is just so cute!

IMG_6902IMG_6889

Berry season

Happy Sunday everyone. Hope you all had a nice relaxing weekend. We sure did. Lots of dog walks and naps, trips to the farmers market, lazy morning cuddles and a little work all followed up with a great family BBQ.

This time of year is definitely one of my favourites purely because of the abundant fresh berries littering the farmers market stands. I am completely obsessed with fresh berries, I could eat them all day every day (and I have been for the past few weeks!), they are perfect in salads, in smoothies, as a snack on their own, in a dressing, in a pie or crumble etc.,
The other week we went to a family BBQ and I was in charge of bringing dessert. As I did this morning, I visited the Sunday morning market to grab my bounty of fresh berries and decided my dessert MUST revolve around the fresh strawberries that were picked just that morning-HEAVEN! I love supporting local businesses but even more so when they provide produce that was picked that very same day. As i’m sure you are all aware, fruits and vegetables loose nutritional value every day once they are picked! Consuming your produce the very day they are picked ensures your are obtaining all the amazing nutrients your food has to offer. (Tangent over)
Back to the recipe… When I bought the strawberries I was originally thinking strawberry shortcake, but an afternoon nap got in the way of that plan. In the end I threw together a few random ingredients hoping I would have a winner- and it was!

No the picture isn’t the prettiest, but I was impatient and wanted to eat it :)

Strawberry chocolate parfait (makes 4)

1 pint of fresh organic strawberries (please please only buy organic strawberries!!)-Sliced

Mousse:

2 avocados (ripe)

2-4 tablespoons maple syrup (depending on how sweet you want, I don’t like it very sweet especially because the strawberries were so sweet)

1/4 cup raw cocoa powder

1/4 cup coconut or almond milk

Whip everything together in a food processor until nice and creamy

Crumble:

1/4 cup almond flour

1/2 cup coconut flakes

1/4 chopped almonds

1 tsp cinnamon

2 tablespoons maple syrup

1 tablespoon melted coconut oil

Spread out crumble mixture on a greased baking sheet and toast in 350 degree oven until nice and golden, stir after about 10 minutes.

Once everything is made, it’s time to start layering. I made mine in mason jars because I was taking them to a BBQ and this helped ensure they wouldn’t spill everywhere, but any clear glass would do. 

I layered strawberries, mousse and crumble 2 times through and then topped with chopped strawberries. 

These made the perfect addition to a backyard BBQ. They were super easy to assemble and really highlighted the natural sweetness of the fresh local strawberries. Please try this the next time you’re looking for something quick to whip up after dinner, you won’t be upset you did.

Hope you enjoy :) 

 

 

Hemp milk

As i’m sure everyone knows by now, cows milk is considered the devil in the health food world (unless raw).

Image

It’s filled with hormones, sugars and preservatives and is heavily pasteurized killing any potentially beneficial nutrients. Not only that but a large majority of the population does not have the enzyme needed to properly breakdown lactose. This leaves people with gas, bloating, diarrhea, constipation, weight gain, foggy head etc.,

There are TONS of alternatives out there: almond milk, soy milk (ANOTHER BIG NO- but that’s for another time), rice milk, hemp milk, coconut milk, cashew milk, sunflower seed milk… One of the problems with buying cartons of alternative milk from the grocery store is the majority of them contain carrageenan. Carrageenan isn’t going to hurt you if you consume it very rarely (unless you have any type of inflammatory bowel disease).

Carrageenan is derived from red seaweed and is added to the alternative milks (and other products) to keep the milk from separating, this alleviates the customer from needing to shake the carton before they use it. The main problem with carrageenan is it has been shown to cause inflammation, gut irritation as well as cancer! It is definitely a little confusing because carrageenan is derived from a natural source however, it has been shown to cause significant harm to the digestive system which results in inflammation as well as ulcerations and bleeding-hence why it is a NO NO for people with IBD.

So with all of that being said what can you do to get around carrageenan? Read labels! Not every brand of alternative milk contains carrageenan. OR you can follow my recipe below for the easiest creamiest hemp milk ever!

Image

Easy, quick, cheap, healthy hemp milk

¼ cup hemp hearts (I use Manitoba harvest- you can buy giant bags from Costco). Hemp is amazing! You want to be consuming more of it I promise! It is full of fiber, protein and good healthy fats and just tastes great. I love hemp in my smoothies, sprinkled all over my salad, as a topper to toast…

1 ½ cup of filtered water

1-2 tsp of sweetener. I use either maple syrup or I just throw a date in. But honey would be yum too.

A splash of vanilla

A pinch of sea salt

Throw everything into the blender and whip it up until all of the hemp has broken down and you are left with creamy milk. I have a vita mix which definitely makes this process easier. Once your done you can either strain off the little bits and pour the milk into a glass jar OR, like me you can just leave the added bits for texture and flavor. Just be sure to shake it up before you use it- I know, so much work!

That’s it that’s all. I use hemp milk in my smoothies, in my baking, in my hot bevvies, in my granola… in anything you would add milk to, this hemp milk is a great, healthy, cheap alternative.

Hope you enjoy!

Taffy was nose bumping me the entire time I was writing this post so I guess she wants to say hi :)

Image

My first guest blog post!

Hi everyone,

I’m just about to unplug for a much needed long weekend away with some girlfriends!! Before I go I wanted to share a guest post I was privileged enough to write for a good friends blog- FoodSavy! Head on over and check it out!!

Just a hint I share mine and the man friends latest snack obsession :)

IMG_6143

Happy longweekending everyone! hope you all get a chance to unplug and be more present! I know I don’t do it nearly enough and am really looking forward to a long weekend of ZERO phones and computers!

 

A cookie pie kinda night

Bonjour everyone.

How beautiful is this weather were having out west right now! We are so lucky. Hope everyone is able to get out and enjoy the fresh air, Taffy has sure enjoyed her extra daily walks :)

Image

Once again I got sucked into my busy busy life and forgot to post anything last week. I can’t begin to tell you how excited I am to be almost finished school!! July 24th is my last day, I can taste it! I really love school but it’s become far too much on top of work these days. Any ways enough babble from me, lets get to the goods.

I just wanted to pop in and share my newest yummy treat. I was feeling a little lazy but wanted cookies so I decided to try a cookie pie, it was a bit of a gamble but turned out delicious with a nice cakey texture. The man friend and I both agreed it was a winner.

Image

Peanut butter coconut banana cookie pie

1 cup peanut butter (or almond butter)

2 eggs beaten

1 mashed large banana

½ cup coconut sugar

1 tsp cinnamon

1 cup coconut flakes

1 large sliced banana as a topping

2 tbsp honey to drizzle on top

A sprinkle of cinnamon on top

Mix everything in a large bowl. Scoop into a coconut oil greased pie pan (a cake pan would work). Place sliced banana on top, drizzle honey all over and sprinkle cinnamon on top. Bake at 350 for 25 minutes. Let cool for 10 minutes, cut, serve and enjoy!

Taffy enjoyed her little piece as well… she licks the pavement so I know that doesn’t mean much but I promise it’s a gooder :)

Image

Creamy sweet potato, chickpea quinoa salad

Wow, it has been a long long time! Sorry about that, life got busy blah blah blah. Anyways i’m back and i’m excited to share some new yummy recipes as well as some new info i’ve learned over the past few months at school. 

For the past few weeks things have been extremely busy and when times are busy my creativity in the kitchen definitely goes down. I’ve been making lots of big bowls like this creamy sweet potato, chickpea quinoa salad. This salad is super easy to make and is the perfect combo of comfort and healthy.

Image

 

1 1/2 cup dried quinoa- cooked up in 3 cups of water or broth

1 small red onion diced

2 large sweet potatoes or yams diced and roasted in coconut oil

optional: diced peppers

1 bunch of parsley chopped

1 can of chickpeas drained and rinsed.

Add everything together in a giant bow.

Dressing

1/4 cup tahini 

1/4 cup fresh lemon juice

2 tablespoons miso paste (I use the darker)

1/4 cup water

1 tablespoon maple syrup

1 large clove of garlic minced

Mix everything up until its nice and creamy. Add dressing to the salad and you’re good to go. I love to chop up some avocado to sprinkle over the salad as well but that’s totally optional. I love to make this dish for potlucks or as a make ahead salad to have in the fridge for the week, it only gets better with time :) Hope you enjoy!

Like I said before i’d like to get back to more frequent posting so I will be chatting with you all again soon :) 

 

 

 

The great juicing challenge!

This past week I encountered something I thought I would NEVER do. Lets rewind a bit first shall we? Sunday night the man friend and I decided to watch the documentary Fat Sick and Nearly Dead, if you haven’t watched it- watch it now, it’s great (you can see it on Netflix). Throughout the movie we kept nodding our heads in agreement and discussing how much sense everything they were saying made (yes I know juicing is not for everyone). At the end of the movie we got into a discussion/ debate about whether either of us food lovers could ever go an extended period of time without eating. I’m normally a eat every 2-3 hours person so the idea seemed completely far-fetched. The man friend kept insisting that I could totally do it and after a little prodding I decided, why not, if those people in the movie could do it, why couldn’t I? So I didn’t lose my motivation I started bright and early Monday morning. I decided I would do 7 days of 3-4 juices per day as well as lots of herbal tea, water and home made kombucha. I decided to keep a little journal to record how I felt throughout the entire experience and I thought I’d share it with you incase anyone wanted to challenge themselves. Generally speaking I started the day on a fruitier note and shifted to more veggie juices throughout the rest of the day.  Normally I workout 5-6 days a week either crossfitting or running with the pup but I decided to give myself a break this week and just focus on nice long walks with the pup.

Day one was a breeze; I was still feeling very determined, motivated and excited. My energy levels were great throughout the day however, towards the evening I started feeling very tired and hungry- the doubtful thoughts started crawling in, why the heck was I doing this!

Image

Day two was a bit of a struggle. I woke up starving with a headache however, after my morning hike with Taff I was feeling much much better. It’s crazy how getting out in nature and getting some fresh air changes your mentality.

Image

Day three was definitely the hardest day. I had a headache on and off with very little energy as well as a nagging hunger all day long! Its was a toughie! I almost quit a few times but managed to stick it out.

Image

Day four was my turning point. I bounced out of bed and felt great all day long. I started feeling very grateful for this challenge and my motivation was restored.

Image

Day five, I slept very very well and woke up feeling great and full of energy. No real hunger or cravings just really energetic. It was definitely helpful that I could see the light at the end of the tunnel.

Image

Day six was another tough day. I had minimal energy and was generally hungry all day long. I was really missing food-preparing it, smelling it, eating it, everything! I was very ready to be done with it all but there was NO WAY I was giving in when I was so close.

Image

Day seven, FINALLY! The end was so close I could taste it! It was a little bit of a struggle merely because I was so excited for the end but I stuck with it and put my self to bed early.

Image

As you can see I made it! It was a roller coaster for sure! Looking back I’m so so glad I did it. Not just for the nutritional benefits but also for the confidence it gave me in my self control, normally I can’t turn down a treatie let alone only consume juice for a whole week. It gave me confidence that if I really want to do something I can do it :). Apart from a few moments I really wasn’t that hungry. It’s funny how when you provide your body with all the vitamins and minerals it needs you don’t crave crap!It was nice to be able to give my digestive system a bit of a break, especially seeing as I have so many digestion issues. Did you know the cells that line your GI tract have a 3 day turnover, that means every 3 days new cells line your GI tract. By giving my digestive system a break I was able to properly promote internal healing and I have to say I suffered ZERO digestive complaints the entire 7 days, which for anyone that knows me is a complete miracle!

On day seven I got pretty excited about eating food but knew that I really needed to ease into eating slowly. I wrote up a meal plan and went grocery shopping for lots of vegan goodies. I decided I would eat light vegan meals with at least 1 juice a day for the next 3-4 days. It is really important to not over do it after a juice cleanse. Imagine going from only juice for 7 days and then a giant steak on day 8- hello shock to the system!

To give an example of my post cleanse diet: today I ate a smoothie for breakfast (mango, strawberry, banana and spinach), roasted kobacha squash and hummus for lunch, a delicious green juice (recipe to follow) for a snack and a packed salad (kale, tomato, apple, avocado, carrot, apple and hummus) for dinner.

Image

Easy for the digestive system and delicious!

The man friend and I have had a few discussions on how we hope to continue juicing (although he didn’t do a strict 7 days cleanse he did incorporate 1-2 juices into his diet for the 7 days), we hope to include 1-2 fresh vegetable juices daily.  I have even been tossing around the idea of a 1-day juice day every week or every 2 weeks but we shall see how that goes. Needless to say we are both hoping to incorporate a lot more fresh juices into our diet, they really made us feel great!

Before I babble on even more I will leave you with my favorite juice recipe.

Cleansing greens (serves 2)

1 lemon

1 piece of ginger about half the size of your thumb

3 granny smith apples

4 stalks of celery

A handful of parsley

2-3 handfuls of spinach or kale

1 cucumber

One more quick note, make sure EVERYTHING you juice is organic! Because there is no fibre in the juice all the vitamins go directly to your cells. If you juice conventional produce covered in chemicals your basically allowing all of those chemicals to go directly into your body without any filter. The whole point of juicing and cleansing is to aid the body in detoxifying and proving your body with much needed nutrients. Juicing conventional produce will only make the body more toxic thus making your efforts pointless.

With all of that being said Happy Juicing! Is anyone else out there big juicers? Thoughts?

Side note: people that should stay away from juicing are:

  • Anyone with blood sugar issues
  • Juice cleanses should be avoided by pregnant or breast feeding mothers
  • Anyone with liver issues- metabolizing all the fructose in fresh juice can be very taxing on the liver.
Follow

Get every new post delivered to your Inbox.

Join 40 other followers

%d bloggers like this: