|
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!
0 Comments
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 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! 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! 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 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. I *almost* feel guilty sharing this with you as a recipe when it only contains one ingredient and requires no cooking.:) Persimmons have a sweet, honey-like flavour when it is fully ripe. It is packed with vitamin A, essential for eye health; it contains antioxidants that can reduce stress and inflammation and help keep cholesterol and blood pressure in check. When making this recipe, double-check what kind of persimmon you are buying (Hachiya or Fuyu) because it makes a difference in how you make this recipe. Both options are listed in the instructions.  (makes 1 serving)
If you are using a Hachiya persimmon, it should be very ripe. Wash it well, then place it on a small plate, stem-side down. Let freeze for about 2 hours, until it’s firm but not frozen through. If you are using a Fuyu persimmon, it should be fairly firm when you freeze it. Wash well and place it on a small plate, stem side down, and freeze for at least 8 hours. To serve either type, remove the stem (using a spoon for the Hachiya or a knife for the Fuyu) and spoon out the fruit inside. Eat and enjoy the custard-like fruit, and top with optional coconut cream. This is a GREAT alternative for those days you want a sweet treat, but don’t want to splurge. The nutrients in tofu will power up your immune system, boost collagen production, fight heart disease and some forms of cancer, and even keep your skin looking young and supple. Roasting gives the tofu a meaty texture. These tofu cubes are delicious in salads and make an excellent base for tacos! You can find liquid coconut nectar at most grocery stores. It’s a great alternative to soy sauce, which has more sodium (even the low-sodium varieties) and gluten.  (makes 4 servings)
Pat the tofu dry. Cut into ½”- to ¾”-inch (1½- to 2-cm) cubes. Combine the coconut aminos, lime juice, and sesame oil in a large resealable bag, and then add the tofu. Seal it firmly and toss it gently to combine. Let sit in the refrigerator for 2-4 hours to marinate, stirring a few times. When you’re ready to roast your tofu, preheat your oven to 450ºF/230ºC. Prepare two baking sheets with a light coat of non-stick baking spray. Remove the tofu from the bag using a slotted spoon, and spread the chunks out, making sure they don’t touch. Roast for 20-25 minutes, flipping them about halfway through for even cooking. They will be golden brown when they are done. Easy peasy! It really doesn’t get much healthier than this broccoli bisque! This veggie-packed lunch recipe is clever because you make your own stock while cooking it. This bisque is 100% plant-based as-is If you’d rather replace the nutritional yeast with pecorino or freshly grated parmesan cheese.  (makes 2 servings)
Heat the oil in a stock pot and add the onion, sauteeing until it starts to caramelize. Add the broccoli, cauliflower, carrot, and basil, season with salt, and then cook, stirring constantly, for 3-4 minutes. Add the water and bring it to a boil. Reduce heat, cover, and let simmer until the vegetables are tender, 20-25 minutes. Carefully drain the vegetables using a colander, making sure to save 2 cups of the cooking fluid. Place the cooked vegetables into a high-speed blender and add 1 cup of your cooking liquid. Blend until it’s smooth. You may have to work in batches. If you want a thinner bisque, add more of the saved liquid. Pour the bisque back into the pot and heat up, stirring in the nutritional yeast—season with salt and pepper. Serve warm with sprouted grain bread. If you love quesadillas, this is a great way to enjoy holiday leftovers … and switch it up from the go-to turkey sandwich. If you have some leftover fresh sage, chop up 1-2 leaves and sprinkle them over the tortillas before you fold them over. Delicious!  (serves 1)
Lay tortillas on a sheet pan that has been sprayed with nonstick spray, or on a foil-lined toaster oven pan. Spread the cranberry sauce over half of each tortilla, and then top with turkey and goat cheese. Fold over the tortilla to form a half-circle. This recipe makes a fast & easy breakfast or lunch. The best part? You can customize these egg muffins any way you want — use frozen or fresh veggies ... or add cooked turkey bacon, beans, or salsa. 
Crack all of the eggs into a large bowl and whisk until blended. Stir in the onions, veggies, and cheese. Evenly spoon the egg and veggie mixture into the muffin cups. Place in the oven and bake for 15-18 minutes. The muffins are done when a toothpick inserted into their centre comes out clean. Oh, YES… these crispy chickpeas will be your new FAVOURITE salad topper! This recipe has all my favourite ingredients and is a rich source of vitamins, minerals, and fibre. The main ingredient, "chickpeas," may offer various health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. And it's 100% vegan.  (serves 4)
Place 1 Tbsp of oil and lemon juice in a large bowl and add the spinach, tossing well until all the leaves are coated. Sprinkle in half of the sea salt. In a large skillet over medium heat, heat 1 Tbsp of olive oil. Add the chickpeas, cumin, and the rest of the salt, until the chickpeas are hot and starting to crisp. Add the chickpeas to the spinach and toss well. Top with the avocado and serve. If you’ve ever tried a vegan “tuna” salad wrap at a deli ... you know they are surprisingly delicious. It can make you wonder, how did they make those chickpeas taste like that?! This is tasty the day you make it, but the flavours develop a little more if it sits covered in the refrigerator for several hours or overnight.  Makes 4 wraps
Pour the chickpeas into a medium mixing bowl and mash them with a fork. Stir in the rest of the ingredients, mixing well to incorporate. Taste and add more salt & pepper if necessary. Spread out the 4 wraps and add about ¼ of the mixture to each, along with optional lettuce, tomatoes, and avocado. Roll up and then enjoy! Have you ever had kale chips fresh out of the oven? It is SO GOOD! If you don’t know this yet; it’s normal for kale leaves to cook a bit unevenly — the leaves aren’t always the same thickness, and some might be drier than others. Toward the end of the cooking time, keep an eye on your kale and remove any leaves that look like they might be charring.  (serves 4)
Preheat your oven to 275ºF/140ºC and line a rimmed baking sheet with parchment paper. Cut the kale into 2-inch (5 cm) pieces. Set aside. Pour the oil and lemon into a large bowl and add the kale, tossing with your hands to make sure the greens are well coated. Place the kale on the baking sheet in a single even layer. Sprinkle the kale with sea salt and nutritional yeast and place in the oven for 10 minutes. Stir and cook for another 8-10 minutes, until crispy. Remove from the oven and enjoy! I’ve got a tasty, filling, and nutritious recipe for you today featuring cabbage that is loaded with vitamins and minerals that help your metabolism, your energy level, and your digestive system. Cabbage is good for your gut health due to its prebiotic quality, which means it serves as food for the good bacteria in your intestines. This recipe contains all the satisfying flavours of stuffed cabbage without the time and effort.  (makes 8 servings)
Heat the olive oil in a large soup pot over medium-high heat. Add the beef/turkey and cook, stirring often until it’s cooked through, about 6 minutes. Add the cabbage, onion, carrots, and celery, and cook until the onion softens and begins to become translucent, about 5 minutes – stir often. Add the Italian seasoning, salt, pepper, and hot sauce. Stir in the tomatoes and broth and bring to a boil. Stir in the rice and reduce the heat to low. Cover and cook until the rice is done, about 35 minutes. Taste and adjust seasonings before serving. Enjoy! You are in for a TREAT today!:) It’s a fast and easy recipe that will help you get more protein in your diet while you snack on these delicious treats. This recipe is high in protein, and of course, protein helps your body maintain and build muscle. Plus, it can speed up workout recovery, and it helps you feel fuller longer. The most popular kind of powder on the market is WHEY protein...which comes from dairy and includes all nine essential amino acids. Check the label because, all too often, they’re filled with added sugar, fat, or calories.  (yields 18 balls/9 servings)
Mix the protein powder and almond meal in a medium bowl. Stir in the peanut butter and maple syrup – the dough should be thick! Gently fold in the chocolate chips until well combined. Using a tablespoon measure, scoop out the dough and form it into balls and place in a single layer in a storage container. Store in the fridge for up to a week. You’re welcome :) This recipe is similar to soup stock ad believed to help boost immunity, improve gut health, and reduce the pain & inflammation of conditions like arthritis. One thing (besides the nutritional benefits and taste) that’s so great about this recipe … is that you’re using almost every part of the chicken. Roast the chicken one day to eat the meat, and use the rest of the chicken to make this bone broth. Buy a good quality organic chicken for this recipe! You can use this as a soup base, in recipes, or drink it as a comforting snack..  (Makes 6-8 servings)
Place the chicken bones (including legs, wings, and carcass) in a slow cooker. Pour the water over the chicken, which should be covered, and add the salt and pepper before pouring the vinegar over it. Place the cover on the slow cooker and turn it to high for one hour, then reduce it to low and cook for 10-12 hours, or until the liquid reduces by about half. Strain, reserving the liquid, and discard the bones. Use immediately or let cool slightly before placing in glass jars. It will keep in the fridge for about 3 days. If you notice gelatin forming on your broth in the refrigerator, that’s because of the collagen in the broth. It will become liquid when reheated. Soooo good for you. This no-sugar-added recipe is simple and delicious as a healthy dessert, and it’s also elegant enough for company. Pears are not only deliciously sweet, but they also offer lots of health benefits. Pears are full of fibre that helps keep your digestive system happy. They contain prebiotics that feeds the good bacteria in your gut, keeping it healthy and in balance. Their high copper content works with iron to ensure your body can produce red blood cells, which also keeps your blood pressure and cholesterol low. Pears also contain “flavonoids,” which are antioxidants with anti-inflammatory properties that protect against diseases like cancer and diabetes.  (serves 4)
Preheat your oven to 350ºF/177ºC. Using 1 Tbsp of the butter, butter a 9” x13” (23cm x 33cm) baking dish. Peel the pears cut them in half, and remove the core. In a small bowl, whisk the butter, vanilla, and cinnamon. Brush the pears with the mixture on both sides. Arrange the pears in the prepared baking dish, cut the side down and sprinkle with the walnut pieces, and bake the pears until fork-tender, about 40 minutes. These are great warm or cold – try topping them with coconut whipped cream! Yum!!😋 Do NOT be intimidated by this recipe – it’s just beans & quinoa with a bunch of delicious spices and flavors! That means it’s also super versatile. Feel free to experiment with different flavors based on what you have on hand. You could serve these over chickpea pasta … as a main dish (smothered with the cashew queso I posted last week, perhaps?) with a side salad … or on top of a salad.  (Makes about 10 “meat” balls)
Dry off the black beans using a clean kitchen towel or paper towels. Place the beans on a parchment-lined baking sheet and bake for 10-15 minutes, or until the beans feel dry to the touch. Remove the beans from the oven and raise the oven heat to 375ºF/190ºC. While the beans are baking, heat 1 Tbsp olive oil in a large oven-safe skillet over medium heat. Add the onions and saute for a couple of minutes before adding the garlic. Continue to saute until the onions are softened, and then remove the skillet from the heat. In your food processor, pulse together the beans, sauteed onions & garlic, salt, Italian seasoning, and optional red pepper flakes. When it reaches a loose mealy texture, add the quinoa, nutritional yeast, tomato paste, and coconut aminos. Pulse until it barely forms a wet “meaty” dough (not a puree). Taste and adjust seasonings. If you prefer a cheesier taste, add more nutritional yeast. Scoop out 2 Tbsp at a time, forming into balls. Place on a parchment-lined plate and refrigerate for 20-30 minutes. Heat the oven-safe skillet over medium heat. Add 1 Tbsp of oil and when it’s hot, add the “meat” balls. Sauté, turning occasionally, until each ball forms a crust around the outside. Place the skillet in the oven and bake for 25-30 minutes until the meatballs turn golden brown. They are ready to serve as-is, or you can simmer them in your favorite marinara sauce for another 5-10 minutes. Serve these with your favorite pasta or zoodles, as a hearty sandwich filling, or as a side dish with veggies. This is a fast & easy plant-based soup that carries a hefty dose of plant-based protein. … and it’s made with frozen peas! This is easiest to make with an immersion blender but you also can use a regular blender – just be careful! Serve it with sprouted grain bread and a side salad for a delicious lunch or dinner...  (Serves 4)
Heat the olive oil in a large pot over medium-high heat. Add the onion and garlic and cook, stirring frequently, until the onion is transparent, about 2-3 minutes. Add the peas, spinach, stock, thyme, and bring to a simmer. Cook until the peas are heated through and the spinach is wilted. Stir in the nutritional yeast. Carefully blend the soup with an immersion blender. If you don’t have one, you can blend it in two batches in a regular blender, being careful not to splatter any hot liquid. Taste and add sea salt if necessary. Enjoy! |
Categories
All
Author BioNatatia Gemmell. |
RSS Feed
Functional Performance Fitness
|
Settlers Ridge Centre Mall
275 Brockville St, Unit 14 Smiths Falls, ON K7A 4Z6 Phone: (613) 205-1234 Email: info@functionalperformancefitness.ca Staffed Gym Hours Monday - Friday: 8 am - 8 pm Saturday: 8 am - 12 pm 24 Hour Gym 24 hour with key fob access Privacy Policy Terms of Use |