This chimichurri makes a vibrant and healthy topping for steak, fish, poultry, or roasted veggies. Also... it's delicious and quick to whip up! (makes 8 servings)
Combine all of the ingredients in a blender and process until smooth. Taste and adjust salt & pepper. Scrape into a small serving bowl. It will stay fresh in the fridge for several days!
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Heres a feel-good vegan meal idea filled with vegetables and flavour! This recipe calls for curry simmer sauce, which makes the recipe much quicker to whip together than traditional curry recipes. If you're looking for a delicious meal full of nutritional value, this is it! Fast & Easy Chickpea Curry
(makes 4 servings)
Heat the oil in a large skillet over medium-high heat. Add the chopped vegetables and cook, cook, stirring often, for about 5 minutes, until they begin to brown. Add the chickpeas, simmer sauce, and broth. Bring to a simmer, stirring occasionally. Lower the heat to medium-low and continue to simmer until the vegetables are tender, 5-8 minutes. Stir in the spinach in batches and cook until wilted. Remove from the heat and serve your curry over rice. If desired, sprinkle peanuts on top for an extra crunch! Compare the ingredients list in this recipe to what you’ll find in store-bought granola bars, and you’ll never go back! If you prefer to avoid chocolate chips, try cacao nibs. Avoid the temptation of cutting these before they have cooled. If you cut them too soon they will turn into a crumbly (but delicious) mess. Homemade PB Oat Bars
(Makes 16 servings)
Combine all of the ingredients in a large mixing bowl and stir until well combined. Transfer the mixture to a baking dish & press into the pan so that it forms an even layer. Bake for 14-17 minutes. It’s done when the center feels firm(ish) and the edges are becoming brown. Remove from the oven and let cool completely on a rack before slicing into 16 squares. Try not to eat them all at once! This recipe uses a secret time-saving trick … PREcooked beets! You can find them right in your grocery produce section. Or, you can buy fresh beets and roast them yourself – just scrub them, place in a foil packet, and roast until tender at 400ºF/200ºC for 45-60 minutes. Either way, this recipe is a winner and is great chilled or at room temperature! (serves 4)
In a small bowl, whisk together the oil, vinegar, mustard, honey, sea salt, and pepper. Pour over the beets and toss until the veggies are fully coated. Enjoy! ’ve got a FAST & easy lunch recipe that you don’t even need a fridge to keep the food cool! It contains just 3 ingredients: a pouch of tuna, some avocado, and a whole-grain wrap. You obviously could add more ingredients if you have them: sliced tomatoes, butter lettuce leaves, or anything else that strikes your fancy. But it’s tasty just the way it is and the avocado adds a great creamy texture. Tuna-Avocado Wrap
(serves 1)
Drain the tuna and spread it over the wrap. Mash the avocado and spoon it over the tuna, and wrap it up. Voila! It’s time to eat. This recipe will remind you why avocado toast became so popular a few years ago! This recipe makes for a great breakfast – or if you’re hungry, a delicious snack. (serves 1)
Toast the bread and cook the egg in a nonstick pan. Place the toast on a plate and spread the mashed avocado over it. Cover with the tomato slices, and add salt, pepper, and hot sauce. Top with the egg. Enjoy! This is a staple meal prep recipe that we tend to forget about! But these “muffins” are simple, tasty, and take very little time to throw together. Pair them with some berries for a quick & easy breakfast. 3-Ingredient Egg Muffins
Preheat your oven to 400°F/200ºC and coat a sheet pan with cooking spray. Cut the bell peppers in half lengthwise, and remove the ribs and seeds. Place the peppers in the pan with their cut side up, and sprinkle with a small amount of sea salt and pepper. Place in the oven for 15 minutes. Remove from the oven and crack 1 egg into each pepper cup. Sprinkle on a little more salt and pepper, along with ½ Tbsp of cheese. Place the peppers back in the oven and continue to bake for another 15-20 minutes until the eggs are set. To store, let the peppers cool and then place them in a tightly covered container for up to 4 days. You can reheat them in the microwave. Enjoy! If you're looking for a simple throw it together meal idea, this is one of the most versatile recipes you’ll ever make… You can change up the protein, the spices, the salsa, the carbs, and the favourite type of cheese. Feel free to sub in store bought salsa if you are short on time. (Makes 4-6 servings)
Protein
Salsa
Bowl Ingredients
Kimchi is packed with good-for-your-gut probiotics that can help boost your immune system, fight inflammation in your body, and might even slow the aging process. This recipe, uses prepared kimchi, which you can usually find in the refrigerated produce section at the grocery store. Taste your kimchi before adding it to the blender – if it’s really hot and/or you don’t enjoy a lot of heat in your foods, leave out the sriracha. Not only is this recipe filled with exotic flavours, but it’s also loaded with good-for-your-gut nutrients: fibre AND healthy probiotics. This recipe can be served as a dip for veggie slices. (makes 4 servings)
Place all of the ingredients in a blender and blend on high until it’s smooth, Taste and add salt if needed. Enjoy! Enjoy these sweet pancakes for a snack or breakfast and enjoy as-is or add a no-sugar-added jam on top. (serves 1)
The batter will be thick but you should be able to pour it from the blender. If it seems thin, add a tiny amount of coconut flour. Preheat a non-stick skillet over medium heat and melt a small amount of coconut oil over the surface. Pour in the batter. Shake the skillet to spread out the batter and let cook for 2-4 minutes. The bottom of the pancake should be golden and the edges firm. Flip and cook for another 1-2 minutes on the other side. Remove the pancake from the skillet with a spatula. This recipe main ingredient is one of my favourtie fruit. Mangoes are loaded with vitamins, minerals, and antioxidants linked to better immunity, healthier eyes, and improved digestion. You can use this salsa recipe for chicken, fish, or in tacos. It also makes a tasty dip! (Makes 3 cups)
In a medium-sized bowl, combine the mangoes, pepper, onion, cilantro, and jalapeno. Stir in the lime juice and season to taste with salt. Let the salsa rest for at least 15 minutes before serving. Soooo good! This White Chicken Chili is a great way to use leftover chicken. You also can make it with turkey. The best part about this recipe is the variety… You can eat it as-is or top it with diced avocado, shredded cheese, and/or chopped cilantro – or any of your other favorite chili toppings. If you have more time, you can even add more veggies – simply saute onions, carrots, celery, etc., in olive oil in the pot before adding the rest of the ingredients! (serves 4)
Ladle into bowls and enjoy with your favourite toppings! This recipe is SO good you may want to double it. :) The winter squash in this recipe gets the “most creative” award in the squash family because the flesh turns into delicious noodle-y strands when it's cooked. It’s low in calories, high in fibre, and contains lots of vitamin C, B vitamins, and antioxidants — and makes for a super delicious (and healthy!) alternative to pasta. This recipe for spaghetti squash has a cheesy taste despite being 100% plant-based. (2 big or 4 small main dish servings)
Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper. Slice your spaghetti squash in half lengthwise. Scoop out the seeds and drizzle olive oil over the inside of the squash. Place the squash cut side down on the baking sheet and poke the tops with a few holes. Place in the oven and roast for 30-40 minutes. The squash will start to brown on the outside and feel tender. Remove from the oven and turn the squash over so the cut side faces up. When it’s cool enough to touch, scrape the flesh to remove all strands inside the squash. To make the sauce: heat 1 Tbsp olive oil in a large nonstick pan over medium heat. Add the onions and garlic to the pan, and cook, frequently stirring, until the onion softens. Pour in the marinara sauce and let simmer for about 5 minutes. Stir in the baby spinach, one handful at a time, and then add the nutritional yeast and spaghetti squash. Stir until heated through, and then remove the pan from the heat. Enjoy! This Mocha-Banana Protein Smoothie is FILLING… and that makes it a good on-the-go breakfast or pre- or post-workout shake to give you the energy to power through Even better? This recipe is so easy, the hardest part is remembering to set aside leftover brewed coffee in the fridge ahead of time! And yes, before you freak out… there is frozen cauliflower on the ingredients list. I promise, it’s a great way to sneak veggies into your smoothie and you won’t even taste it. **NOTE: depending on how thick (or thin) you like your smoothie, you can adjust the amount of milk you add, too! Feel free to mix this one up. You can swap out the dates for 1 tablespoon of nut butter (almond, PB, etc) instead. The dates = a sweeter smoothie, the nut butter = creamier. (serves 1)
If you look at nearly any “healthiest foods on the planet” list … chances are you’ll see SALMON somewhere near the top. Salmon is packed with protein and heart-healthy omega-3 fatty acids (which most of us don’t get enough of).. It is great for your heart and brain … PLUS, it also contains potassium — an important mineral that helps keep your blood pressure in check. Not to mention many other important micronutrients. Whenever possible, get wild-caught salmon for this recipe because it’s more nutrient-dense. (4 servings)
Place the salmon skin-side-down on a cutting board and cut it into 4 portions. Place in a baking dish and set aside. In a small bowl, whisk together the coconut nectar (brags), Dijon mustard, garlic, and oil. Spread about ⅔ of the mixture over the salmon and set the rest aside for later. Let the salmon marinate for about 15 minutes at room temperature. While it’s marinating, preheat the oven to 400ºF/200ºC. Line a sheet pan with parchment paper. When the salmon is ready to go in the oven, place skin-side-down on the baking sheet. Bake for 12-15 minutes until the salmon is cooked through. Remove from the oven and brush the remaining marinade mixture over the salmon. Serve and enjoy! If you hate post-meal clean-up, sheet pan dinners are PERFECT! They’re fast, easy, nutritious, and super easy to clean up … AND they make amazing leftovers. If you want a protein-packed recipe that’s almost *guaranteed* to make it into your regular weeknight rotation, you’re going to want to SAVE this post! The glaze in this recipe is so good that you’ll want to use it in your stir fries, too. (makes 4 servings)
Heat oven to 450ºF/230ºC. Place the broccoli in a large bowl and toss with the garlic, avocado oil, and salt and pepper to taste. Spread the broccoli in an even layer on a rimmed large baking sheet. In a small bowl, whisk together peanut butter, lemon juice, coconut aminos, and ginger. If the mixture seems too thick, add a little water, ½ tsp at a time, to thin it to a glaze consistency. Place the salmon filets on top of the broccoli and rub the remaining 1 Tbsp of oil onto the top of each one. Sprinkle with a little sea salt. Spoon half of the peanut butter glaze over the fish. Place the sheet pan in the oven to roast for 5 minutes. Remove the pan from the oven and spoon the rest of the glaze over the fish. Place back in the oven and continue to roast for another 5-8 minutes, until the broccoli is tender on the inside/crisp on the outside and the salmon flakes. Remove from the oven. Place the salmon and broccoli on serving plates. Top with the optional lemon wedges and roasted peanuts. Delicious! These distinctive little legumes in this recipe are actually BEANS, and they certainly can be lucky for you when it comes to your health. They’re loaded with fiber, plant-based protein, antioxidants, and micronutrients. You can keep it plant-based … or you can add a can of tuna or shredded chicken to boost the protein content! (makes 2 main or 4 side servings)
Toss the peas, tomato, bell pepper, onion, carrot, celery, and parsley together in a medium-sized bowl. Set aside. In a small bowl, whisk together the vinegar and olive oil and season with salt and pepper to taste. Stir the mixture into the vegetables. Cover well and place in the refrigerator overnight (or at least 8 hours) before serving. Delicious Today I have not one … but TWO recipes for you! It’s a salad-and-dressing combo that is a perfect make-ahead lunch. You can prep this in a mason jar or reusable container – and it will keep in the fridge for 2 days. Protein-Packed Power Salad
(serves 1)
Honey-Mustard Dressing (makes 8 tablespoons)
If you make this recipe, be sure to tag me with a photo and let me know how you liked it! I've got not one … but TWO recipes for you! It’s a salad-and-dressing combo that is a perfect make-ahead lunch. You can prep this in a mason jar or reusable container – and it will keep in the fridge for 2 days. (serves 1)
Toss the spinach and dressing in a bowl, then add the tuna, chickpeas, carrot, and tomatoes. Serve immediately or store well-covered in the refrigerator for 2 days. Honey-Mustard Dressing (makes 8 tablespoons)
Whisk the garlic, vinegar, mustard, honey, salt and pepper in a small bowl. Slowly whisk in oil. Enjoy! You can make this sweet… spicy… salty… and, best of all... BACONY recipe for yourself, family or/and guests for breakfast over the holidays! You might wonder why it’s called Million Dollar Bacon. Once you make it, you’ll understand exactly why. Choose bacon that is NOT cured in sodium nitrite. Place wire racks on your baking sheet so the fat can drain off the bacon as it cooks. This will give you crispy strips and cut down on draining time. If you're not a fan of Pork bacon and have a weight loss goal, you can substitute with turkey bacon which is much lower in fat. (makes 6-8 servings)
Preheat your oven to 350ºF/180ºC. Prepare a 13x9 (33x23 cm) baking sheet with parchment paper. Optional: Place wire racks on the covered sheets. Set aside. In a medium bowl, combine the sugar and black & cayenne pepper. Dip the bacon strips in the mixture until they are coated on both sides and place on the baking sheet (or wire rack). Bake for 15 minutes. Using tongs or a fork, carefully flip the bacon over and cook for another 15-20 minutes until it reaches your desired crispiness. Thinner bacon slices = less baking time. Drain and enjoy! This drink looks festive, tastes great, and just happens to be packed with antioxidants and gut-friendly probiotics. If you can’t find ginger kombucha, try berry- or cherry-flavored kombucha. You can use fresh or frozen cherries – just be sure to pit them first! Most kombucha contains less than 0.5% alcohol which technically means it’s a non-alcoholic drink. (serves 2)
In a mason jar or shaker, muddle the ginger and rosemary. Slowly stir in the cherry juice, lime juice, and kombucha. Pour into ice-filled glasses, straining if necessary, and add optional garnish. This appetizer can also double as a protein-packed anytime snack. You might want to double this recipe because it’s seriously crave-able. :) (serves 6)
Remove the pan from the heat, pour out the hot water, and cover the eggs with ice-cold water. Let the eggs stay in the water and when they are cool enough handle, peel them. Let them cool to room temperature or put them in the refrigerator until they are cold. Make the guacamole: Mash avocado in a medium serving bowl. Stir in onion, tomato, and garlic. Add the lime juice, salt, and pepper to taste. Cover and place in the fridge for 30 minutes so that the flavors blend. To assemble: Cut the eggs in half and remove the yolks. Fill each half with about ½ Tbsp of guacamole. Place on a serving plate and enjoy! Well, you know, when we're around the holidays! It's the perfect time to share my favourite holiday recipes. I hope this one comes in handy for you this holiday season. You can make this when you feel like cuddling up with a cozy blanket while sipping on and enjoying this spice-filled holiday drink that will warm you up from the inside out. This recipe contains nutmeg, which brings more than a comforting flavour. It's also a good source of vitamins A and C, contains antioxidants that boost the immune system, and has anti-inflammatory properties. If you haven't guessed yet, it's a healthier version of eggnog. (Makes 8 servings)
Place all the ingredients in a high-speed blender and blend for 1-2 minutes until thick and frothy. Taste and adjust the spice and sweetness levels. Enjoy as-is or topped with coconut whipped cream. For an adult beverage, add ½ to 1 oz of bourbon per serving...Yum! I have a hot “cocoa” drink for you that tastes great without being overloaded with sugar and other not-so-good-for-you ingredients. This hot “chocolate drink is 100% vegan (if you use agave or maple syrup) that uses carob powder instead of chocolate. I used Carob instead of chocolate chips in this recipe. Carob has been used for thousands of years as a sweetener, substitute for chocolate, and even folk remedies because of its nutritional benefits. Carob is packed with fibre and contains a wide variety of vitamins (Bs, E, and K) and minerals, including zinc, potassium, and magnesium. You will enjoy the comforting, warming, and deliciousness of this recipe. (Makes 1 serving)
Place all the ingredients in a small pan over medium heat. Whisk together well to get rid of any lumps and heat until it reaches your desired temperature. Pour into a mug and enjoy! Here’s a surprisingly easy dessert that happens to be low in added sugars , and makes a healthy dessert, (serves 4)
Spiced Chocolate Sauce
Poach the pears: Peel the pears then cut them in half lengthwise, then remove their cores. Place them cut side down in a saute pan. Pour in the apple juice, wine, and cinnamon sticks. Place the pan on medium-high heat and bring the liquid to a simmer. Cover and let cook for 5-7 minutes, until cooked through but firm – poke them with a fork to test. Flip the pears over and cook another 1-2 minutes. Using a slotted spoon, remove the pears from the pan and onto serving plates. Place the chocolate and spices in a microwave-safe bowl and place in a microwave. Heat until smooth, stirring every 30 seconds, until melted. Drizzle over the pears to serve. |
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Author BioNatatia Gemmell. |