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This fast & easy orange vinaigrette will have you wondering why you don’t make homemade dressings for your salads more often! It also can be used as a marinade or sauce for poultry and fish. Ready to have your mind blown?! Oranges don’t exist in nature! They are a man-made fruit, created about 4,500 years ago in China by intentionally blending a pomelo with a mandarin. You already know that oranges are loaded with vitamin C, but did you know that they’re:
Choose eating an actual orange vs. drinking orange juice. You’ll get more nutrients and less sugar.  (makes 8 servings)
In a mini food processor or blender, blend the onion, zest, orange and lemon juice, mustard, salt, and pepper. When combined, drizzle in the olive oil and blend until smooth. This will keep in the fridge for a couple of days. Enjoy!
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Here’s a fun fact: Humans have been eating cherries since prehistoric times! Fossilized cherry pits have been found in caves in both Europe and Asia. And who can blame those cave dwellers for eating cherries? They are absolutely delicious. Plus they are good for you. Cherries are loaded with vitamin C, potassium, fiber, antioxidants, anti-inflammatories, and other plant compounds your body needs to function at its best. This means they’re linked with lower blood pressure and better heart health. Plus, they contain compounds that can ease arthritis and gout symptoms. Not only that, but because they contain melatonin, they can help you sleep. One little-known benefit: they can also help can boost your workout recovery. This smoothie recipe is DELICIOUS and it makes a great pre- or post-workout snack. Plus, it’s a great way to sneak some more nutrients into your picky eaters!  Serves 1
Place the first three ingredients in a high-speed blender and blend until smooth. Add the remaining ingredients and continue to blend until well combined. If it’s too thick, add a little more milk. Serve immediately. Enjoy! No recipe screams “healthy” more than this one! But it’s also comforting and will keep you feeling satisfied for hours. If there was a team made up of healthy veggies, kale would most likely end up being named captain! It’s one of the most nutrient-dense foods you can get – it’s loaded with vitamins, minerals, and plant compounds that give it a long list of possible health benefits. Just a few: kale is anti-inflammatory, anti-viral, filled with disease-fighting antioxidants and it may help reduce cholesterol. All of that means it may be good for your heart health and your vision … and contains compounds that fight depression and cancer. PREP TIP: Since it tends to be a little tough, make sure you give it a little longer cooking time than you would other greens. To help make it more tender for salads, “massage” a small amount of olive oil into its leaves.  (serves 4)
Cook the quinoa according to its package instructions. While the quinoa cooks, heat 1 Tbsp olive oil in a large sauté pan over medium heat. Add kale and toss to coat. Add ¼ cup (60 ml) water and cover, cooking for 3-5 minutes. Remove the cover and stir, turning the heat down to low. Let cook for another 10-15 minutes, until tender, stirring occasionally. Add more water as needed. Salt and pepper to taste. Heat 1 Tbsp olive oil in a small skillet over medium-high heat. Add the tomatoes and saute for 4-5 minutes, until they soften. Set aside. In a small bowl, whisk together the lemon juice and remaining 1 Tbsp olive oil. Set aside. When the quinoa and tomatoes are done cooking, toss them together in the skillet with the kale. Add the lemon juice mixture and stir to coat. Add salt and pepper to taste. Sprinkle with the optional toppings – slivered almonds, walnuts, or nutritional yeast – if using. Serve and enjoy! Anytime you feel like you need a little soothing, try this calming tonic. It can be served hot or cold, and it keeps in the fridge for a couple of days. Do you ever brew a cup of chamomile tea when you want to wind down and go to sleep? Check this out: early studies show that it might not only help you relax and sleep better, but it might also help with anxiety disorders. Plus it may help settle your stomach if it’s upset. Chamomile has been used as a remedy for centuries:
 (makes 4 servings)
Stir boiling water, tea bags, ginger, lemon, honey, and rosemary together in a large heatproof bowl. Steep, stirring occasionally, for 20 minutes. Using a sieve or strainer, press on the tea bags to get as much liquid out as possible. Pour into cups to serve or refrigerate. Enjoy! Just say yes to strawberry salsa! This sweet and spicy treat is PERFECT for outdoor barbeques and pool parties. You'll LOVE this over fish or chicken, or as a sweet and spicy dip. Here’s some strawberry trivia for you! Strawberries belong to the rose family – and they’re the ONLY only fruit that has seeds on the outside. They’re super delicious and super good for you, too. They’re packed with vitamins and minerals, including vitamin C, folate, & potassium – which means they are linked with immune health AND lower blood pressure. Their antioxidants can help fight bacteria, lower your cholesterol and blood sugar levels, protect your heart, and even fight some cancers. Strawberries also contain fiber that can feed the good bacteria in your gut to help keep your digestive system running smoothly. When possible, choose organic strawberries because conventionally raised berries are often sprayed heavily with pesticides.  (6 servings)
Place all the ingredients in a bowl and gently stir. Let sit for at least 20 minutes to give the flavors a chance to combine. Taste and adjust the seasonings. If it needs a little sweetness, add a ½ tsp of honey. Enjoy! This might be a dip recipe, but it’s also a great topping for burgers or sandwiches. Something to think about the next time you open Greek yogurt: It’s ALIVE! Or at least, it should be, because the live good-for-you bacteria it contains are responsible for all the gut-healthy benefits it gives you! Greek yogurt is actually just a strained version of regular yogurt. It’s got a firmer (less liquid) texture and more protein than regular yogurt. PLUS it contains less lactose. That means it can be easier on your stomach. It also has lots of potassium (which helps with managing blood pressure) and vitamin B12. When buying Greek (or any) yogurt, read the label closely to make sure it isn’t loaded with added sugars. And check the expiration date!  (Makes 6-8 servings)
Add the yogurt, avocado, garlic, cilantro, hot sauce, and lime into a high-speed blender or food processor. Mix until smooth. Season with salt and pepper to taste. Place the mixture in a serving bowl and serve with sliced veggies. YUM! This is a lower-carb version of fried rice – without the rice. If you don’t want to “rice” the cauliflower yourself, pick up a bag of frozen cauliflower rice at the grocery store. Here’s something fun you might not know about CAULIFLOWERS. They get their name from the fact they really ARE a flower. The part that we eat – the chunky white florets – is made up of a cluster of flower heads. If they were left alone, they’d eventually develop seeds! And here’s something you might already know: they are super versatile. Cauliflower can be used as a low-carb pizza crust, turned into “bread,” mashed like potato, become roasted “popcorn,” added to stews, soups, and casseroles – or enjoyed as a delicious side dish. Not only is it versatile, but it also contains some of every vitamin and mineral you need, as well as a healthy dose of fiber. (All of that, and it’s still made up of 92% water!)  (makes 4 servings)
Wash and dry the cauliflower and chop it into florets. Place the florets in your food processor and pulse until a rice-like consistency is formed. Depending on the size of your processor, you’ll probably have to do this in batches. Heat olive oil in a large skillet over medium heat. When it’s hot, add the cauliflower and vegetables. Stirring frequently, sauté for about 10 minutes. While it’s cooking, whisk the three eggs together in a small bowl. When the mixture reaches the desired tenderness, pour in the eggs and cook, stirring, until it is combined and the eggs are cooked through. Stir in the coconut aminos. Remove from the heat and add optional toppings. Serve and enjoy! One word – "SUPERFOODS!", and two words "smooshed together" – sums up this recipe: Between Greek yogurt, matcha, walnuts, and berries, this parfait recipe delivers serious protein, antioxidants, and healthy fats that will satisfy you for hours. You can eat this as a meal or divide it in half for a quick snack.  (Makes 1 meal-sized portion or 2 snacks)
In a bowl, stir together the yogurt, matcha, and vanilla In a serving dish or glass, layer half of the yogurt and top with half the berries and walnuts. Repeat the layers with more of the yogurt mixture, berries, and nuts. Enjoy! Looking for a tasty light lunch? This recipe will fill the bill. Or if you prefer, you can make it heartier by adding 1-2 chopped hard-boiled eggs or 3 oz of tuna to boost the protein level. Here’s a foodie fact for you: Lentils were one of the very first crops ever grown by humans – dating back to 11,000 BC in Greece! And they’ve been fueling us ever since. They are made up of more than 25% protein, they’re loaded with vitamins and minerals (including iron), they are packed with fiber, AND they are budget-friendly. But that’s just for starters. They also have antioxidant and anti-inflammatory properties that may fight cancer and other diseases. Lentils also have been linked with lower cholesterol and blood pressure, reduced risk of heart disease. They also can help keep you feeling full for hours after eating! Unlike legumes that take HOURS of soaking and cooking, lentils take only about 30 minutes.  (makes 4 servings)
Place the lentils, cherry tomatoes, and carrot in a medium-sized bowl. In a small bowl, whisk together the lemon juice and olive oil until well combined. Whisk in the salt and taste, adding more if necessary. Pour the dressing over the lentil mixture and mix well. Gently stir in the parsley. Serve and enjoy! One word that comes to my mind when I hear “huevos rancheros” is YUM. This recipe delivers on that and more – it’s easy and takes just a few minutes to make. Plus it’s REALLY GOOD FOR YOU. Double win. This recipe makes a great breakfast, lunch, or dinner.  (serves 4)
In a skillet over medium-low heat, stir together the black beans and water, and heat through until warm (you also can warm them in a microwave in a covered dish for 90 secs to 2 mins). While the beans are warming, heat the oil in a skillet and fry the eggs sunny-side up, seasoning with salt and pepper. Warm the tortillas for 30 seconds in the microwave. Place each tortilla on a separate plate. Equally divide the beans, then top with a fried egg, some salsa and cheese. Sprinkle with cilantro and optional hot sauce, and serve with any remaining salsa. I’m officially drooling. Enjoy! This recipe makes a quick and healthy weeknight dinner. Serve with a side salad and some rice for a comforting, hearty meal! If you’re not sure whether you like eating fish – but love all their health benefits – white fish may be just what you need! I’m talking about fish like cod, haddock, whiting, hake, pollock, etc. They’re less “fishy” and milder than other fish which makes them a great place to start! Each kind has its own nutritional makeup, but they’re all a nutrient-dense source of protein and micronutrients that contain very few calories. They’re also:
Why eat fish? Research suggests it’s linked with a lower risk of depression, heart disease, and cognitive decline as we get older. If you can’t buy fresh whitefish from a fishmonger, choose wild-caught, frozen-at-sea. Frozen at sea means they are frozen soon after being caught, which preserves them at their freshest point.  serves 2
Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper. Heat the oil in a medium skillet over medium heat. Add the mushrooms and saute for 2-3 minutes before adding the garlic and salt. Cook, stirring constantly, for about 30 seconds, and then add the tomatoes. Continue to cook for 3-4 minutes, until the liquid reduces by about a third. Add the Italian seasoning and stir. Place the fish filets on the baking sheet and spoon half of the mixture over each filet. Bake for 15-20 minutes, until the fish is cooked through – it should flake easily. Thicker filets will take longer to cook. Remove from the oven and serve! Enjoy! This makes a meal in a hurry! Feel free to use either red or green curry paste – you can find it in most grocery stores. Did you know that sweet potatoes aren’t actually potatoes at all? They are actually part of the root of the sweet potato plant in the morning glory family. Potatoes, meanwhile, are tubers that are in the “nightshade” family of plants. One small sweet potato contains almost 400% of your daily vitamin A requirement. They also contain vitamins B, C, and D as well as a wide range of minerals This means they’re linked with a giant range of health benefits including protecting your vision, boosting your immune system, lowering your risk of certain cancers, and protecting your reproductive health. But that’s not all. They may help improve blood sugar control and cholesterol levels and might even help keep fat cells from growing. Eat them as a side dish, add them to soups, stews, and chilis, or use them any way you would eat other potatoes.  Makes 3 Servings
Heat the oil in a large nonstick skillet, over medium-high heat. Add the onion and cook, stirring frequently, for about 5 minutes. Add the ginger and continue to cook, stirring, for another 1-2 minutes. Stir in the curry paste and saute for another 1-2 minutes. Add the sweet potatoes, chickpeas, and coconut milk. Stir gently to combine. Bring to a simmer and reduce heat slightly. Allow to simmer for 15 minutes, keeping an eye on the sauce to make sure it doesn’t become too dry. Add more water (about 3-4 Tbsp at a time) if necessary. Continue to cook until the sweet potatoes are fork-tender. Remove from the heat, and if using the lime juice, drizzle over the top. Serve over cooked quinoa and enjoy! I have a yummy, healthy, NO-COOK snack recipe for you that can double as an after-workout mini-meal! One thing I LOVE about these protein bites is that once you get the basic recipe down, you can mix up the ingredients based on what you have on hand. Add cinnamon or cocoa... try a different flavor protein powder… or a different nut butter (sunflower seed is an out-of-the-box option!). You can even swap out the instant oats for your favorite healthy (no sugar added!) cereal. Or you can keep them “oatier” by not grinding oats first. The possibilities are endless! This will save you SO MUCH MONEY if you ever buy protein bars or other “healthy” snacks.  makes 12-14 1-2 inch balls
Stir the ingredients together and then add the vanilla and maple syrup and, using your hands, form it into a thick batter. If the mixture seems really dry, add more peanut butter or maple syrup/honey. Now, roll into balls (1-2 inches/2.5-5 cm) and put them on a plate. Place in the freezer for at least 30 minutes, then place in a tightly sealed container (or freezer-safe bag). These will keep for a month in the fridge or 2 months in the freezer. Enjoy! This classic veggie dish is simple, healthy, and elegant. Here’s one reason to appreciate those spears of asparagus on your plate... they take THREE YEARS to grow from seed to their first harvest! Asparagus is a great source of vitamins A, C, and K, minerals, antioxidants, and fiber. They can help improve digestive health, reduce your risk of diabetes, and lower high blood pressure Just a few reasons to get more in your diet: they can help improve digestive health, reduce your risk of diabetes, and lower high blood pressure. Not only that, but they’re high in folate, which helps reduce the risk of neural tube defects during pregnancy. Enjoy your asparagus fresh or frozen (not canned!), and steamed or roasted. Lemon pairs so well with asparagus! Serve it as a side for beef, chicken, or fish.  (serves 4)
Preheat oven to 425°F/220ºC. Line a baking sheet with parchment paper. In a large bowl, mix together the olive oil, lemon zest, garlic, salt, and pepper. Add the trimmed asparagus and toss until well coated. Arrange the asparagus in a single layer on the baking sheet and place it in the oven. Roast for 10-14 minutes, until the asparagus are barely tender. Remove from the oven and serve. Enjoy! Here’s an easy soup recipe that is packed with flavor! As an added bonus, this dish offers healing properties thanks to the bone broth used as the base! If you are using store-bought bone broth, you may not need to add any salt if it already has sodium. Let your taste buds be your guide!  (serves 2)
Heat the olive oil in a soup pot over medium heat. Add the onions and sauté for 3-4 minutes, until they start to caramelize. Add the carrots, celery, broccoli, and cauliflower. Sauté for another 3-4 minutes, stirring frequently. Add the bone broth, coconut milk, and salt (optional). Let cook until the vegetables are tender. Stir in the baby spinach and let cook until it wilts. Use an immersion blender to puree the soup. If you don’t have one, very carefully use a high-speed blender to puree the liquid. Be careful not to overfill it. Ladle into soup bowls and enjoy! This crispy tofu is sweet, salty, spicy, and delicious. It’s great in salads or with rice and veggies. Makes for a great go-to recipe! Guess who first introduced TOFU to the United States? Benjamin Franklin, way back in 1770 (actually before the US was the “United States”), was a vegetarian – for at least a short time in his life. He tried it in London and wrote a letter about it to his friend back in Philadelphia, mentioning a Chinese cheese-like food made from beans! Tofu is made in a process similar to cheesemaking, by pressing condensed soy milk into blocks. It comes in many textures, from ultra soft to extra firm. On its own, tofu is bland — but add a few spices and it quickly becomes tasty! Tofu may lower your chance of heart disease and some cancers (breast, digestive system, and prostate) and might help keep blood sugar under control. It also can help balance hormones, reduce bone loss, improve memory, and help your skin maintain elasticity. Since many soybeans are genetically modified, make sure you look for organic non-GMO brands.  (makes 4 servings)
Cut tofu into 6 slices. Using a clean kitchen towel, gently press each slice to remove as much liquid as possible, then cut each slice into 1-inch (2.5 cm) cubes. Make the glaze: Combine hoisin, coconut aminos, sriracha, maple syrup, and vinegar in a small bowl; stir with a whisk. Taste and, depending on your heat tolerance, add more sriracha. Set aside. Heat the avocado oil in a large nonstick skillet over medium-high heat. Add the tofu and let sit untouched for about 3 minutes – until the bottom of the cubes are golden brown. Stir and cook 5-7 minutes, stirring occasionally, until the cubes are browned on all sides. Pour in the glaze and stir to combine. Cook for 3-4 more minutes, until the tofu becomes caramelized. Remove from the heat and enjoy! Who doesn’t love artichoke dip? I’ve got a healthier version for you this week that’s packed with flavour.  (serves 4)
Place all the ingredients in a food processor and process until everything is combined, but not overprocessed — you still want to be able to see bits of artichoke! Taste and adjust the seasonings. Scrape out of the processor into a serving bowl. We’re always looking for more ways to sneak veggies into our diet… and this recipe gets the job done! You can use your choice of ground meat: turkey, chicken, beef, bison, etc.  (serves 4 to 6)
Heat the oil in a nonstick skillet over medium-high heat. Add the carrots, zucchini, garlic, salt, and pepper. Sauté for 3-4 minutes, until they start to soften. Add the parsley, and continue to cook for another 2-3 minutes until the parsley wilts. Remove from the heat and let cool slightly. In a large bowl, combine the ground meat and the veggies (plus the cheese if you are using it). Mix just enough to evenly distribute the veggies. Form into 4-6 patties (depending on your serving size). Place the patties in the pan and cook over medium-high heat for 3-4 minutes on each side, depending on thickness, until it reaches your desired doneness. Serve with a salad and/or your favorite whole-grain bun. I have a light & delicious lower-carb dinner recipe for you today. Scallops make any meal feel special and they take only a few minutes to sear! This dish comes together even faster than a traditional recipe, because it uses a packaged slaw mix.  (makes 4 servings)
Make the dressing: In a blender, combine the avocado, yogurt, lemon juice, parsley, and a pinch of salt. Cover tightly and blend until smooth. If you want a thinner dressing, add a small amount of water, ½ tsp at a time. Prepare the slaw: Place the slaw mix in a large salad bowl and pour the avocado mixture over it, tossing to coat. Sear the scallops: Heat the olive oil in a large skillet over medium-high heat. Place the scallops in the pan and cook for about 1-2 minutes per side (until browned). Remove from the heat, and sprinkle with pepper and additional salt if desired. Place on a serving plate with the slaw. Enjoy! We all need at least one simple go-to dressing or marinade – and this may just be that recipe for you! It’s a fantastic salad dressing … but it’s also delicious over fish or poultry.  (serves 4)
Whisk together all of the ingredients except the olive oil in a small bowl. When it’s fully combined, slowly drizzle in the olive oil, continually whisking until the mixture emulsifies. Pour over a salad or add as a finishing sauce over cooked fish and poultry. My mouth is watering just thinking about it! 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! 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! 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 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! |
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Author BioNatatia Gemmell. |
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