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!
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You’ll love the sweet-spicy flavours of this chilli recipe. Just brown the turkey and put the rest of the ingredients into a slow cooker. When it’s done several hours later, voila! A full meal in one dish. It makes an excellent meal prep recipe because it can keep several days in the refrigerator and can also be frozen. Check your grocery store’s produce section for already cubed squash. Cutting up the squash is the most challenging part of this set-it-and-forget-it recipe! (makes 6 servings)
Heat the olive oil in a nonstick skillet over medium-high heat. Add the turkey and brown, frequently stirring, for about 5-6 minutes. Place in a large slow cooker. Add the tomatoes, black beans, onion, squash, water, tomato paste, chilli powder, cumin, coriander, sea salt, hot sauce, and garlic. Stir well to combine. Cover and cook on high for 4 hours or low for 6-8 hours. That’s IT. Enjoy :-) This recipe is incredibly nutrient-dense – high in protein and micronutrients your body needs ... while low in calories. One serving contains almost 50% of the recommended daily intake (RDI) of selenium, which is excellent for your heart. The main ingredients (Shrimp) is an excellent source of iodine, which is necessary for proper thyroid functioning and brain health. They also are LOADED with an antioxidant called astaxanthin. This carotenoid helps protect your cells, strengthens the heart’s arteries, and guards your brain. There are so many ways to eat shrimp. In salads, stir-fries, tacos, and even as a snack! I thought I would share a slightly exotic recipe ... a shrimp curry with roasted oranges. Serve it with a side salad and some rice or quinoa for a complete meal. It’s important to remove the white “pith” from the oranges because it can have a bitter flavour. (makes 4 servings)
Preheat your oven to 400ºF/200ºC. Line a rimmed baking sheet (with sides) with parchment paper. Using a sharp knife, slice the oranges and then cut the slices into quarters. Spread the oranges on your baking sheet and sprinkle with sea salt. Roast for about 10 minutes – they should be slightly dry. While the oranges are in the oven, toss the shrimp with the oil, curry powder, oregano, hot sauce, and pepper in a medium bowl. Remove the oranges from the oven and add the shrimp to the pan. Return to the oven and bake for another 5-6 minutes until the shrimp are cooked through – they should be pink and slightly curled. Remove from the oven and serve over the rice or quinoa. SO DELICIOUS! You can use this fast & easy plant-based queso as a dip OR a sauce over veggies, pasta, and the list goes on! You control the thickness by how much water you add. If it gets too thin, just add some more cashews to thicken it up. This recipe will keep covered for about a week in the fridge. (makes 6 servings)
Taste and adjust the seasoning – add more hot sauce for heat, nutritional yeast for the cheese factor, or cumin for smokiness. Pour into a dish and serve as a dip … or use it as a sauce. If you’ve ever had Fennel before, you might have noticed it has a mild licorice flavour because it’s related to anise. It’s loaded with fibre, potassium, magnesium, calcium, and iron, as well as vitamins K, C, A, E, and B6. Fennel makes a delicious side dish for beef, fish, or chicken dishes. To turn it into a main dish, add cooked grains or tuna. Either way, you'll LOVE this recipe. (makes 6 servings)
Whisk together the oil and vinegar in a bowl, and add the celery, fennel, summer squash, and beans, tossing well. Season with salt and pepper. Place in the refrigerator for at least an hour to chill. Stir in the pecans and additional salt and pepper (if needed) before serving. Enjoy! Here’s a fast & easy one-pot entrée that tastes even better the next day. Serve it with a salad or sprouted grain bread (or both). Yum! The nutritional yeast (you can find it at most grocery stores) helps give a “cheesy” flavor to this Italian-inspired bean dish. (Makes 4 servings)
In a medium pot over medium heat, heat the oil. Add the garlic, red pepper flakes, and a pinch of salt and saute for about 1 minute, until the garlic starts to soften but not burn. Pour in the tomato sauce and ½ cup (120 ml) of water Stir and reduce the heat to low, allowing the sauce to simmer for 10-15 minutes. This out-of-the-box recipe will transform your sandwiches, grilled or roasted chicken and pork, and anything else you can think of! This recipe main ingredient "plums" contain almost DOUBLE the number of antioxidants found in most other fruits. Plums are full of “anthocyanins,” … a type of antioxidant that reduces inflammation associated with lung and joint problems. While plums may seem high in sugar, plums don’t appear to cause blood sugar spikes. That’s because they also increase the production of hormones that regulate blood sugar. This recipe is a spicy-sweet alternative to regular ketchup … and just might become your go-to choice when plums are in season! (makes 18 servings)
In a large heavy saucepan, combine all of the ingredients and bring to a simmer over medium heat. Lower the heat and let simmer uncovered until the plums have cooked down to a puree consistency (about 35-40 minutes) stirring occasionally. Remove from the heat and let cool before scraping into a bowl or other storage container. It will keep in the fridge for 1 week or freezer for 6 months. If you have only ever eaten radishes raw, you are missing out. Especially if you’re on the fence about whether or not you like them. Roasting radishes mellows out their “bite” while adding a mild sweetness. They take on a potato-like texture when roasted, which means they can be a satisfying low-carb side dish for roasted chicken or turkey. (Makes 6 servings)
Preheat your oven to 425ºF/220ºC and line a baking sheet with foil. Toss the trimmed and halved radishes in the oil, salt, pepper, and dill. Pour in a single layer on the baking sheet. Bake for 10 minutes, remove from the oven, stir, return to the oven and continue to cook for another 10-15 minutes until you can easily pierce the radishes with a fork. Sprinkle with a little more salt, serve and enjoy! These fruity popsicles are a refreshing and healthy snack. These are loaded with antioxidant (beta-carotene), which supports your immune system and helps maintain eye health. If you don’t have popsicle moulds, no worries! You can use small paper cups or muffin/baking tins. Tightly cover your DIY popsicle mould with foil and insert your stick through it to help hold the stick upright while the mixture freezes. Simply run your mould under warm water for a few seconds to unmold. (makes about 16 popsicles, depending on size)
Fill your moulds with the mixture about ¾ full to give the popsicles room to expand as they freeze. Add a few berries to each mould and insert the sticks. Freeze for at least 4 hours. Yum! This recipe is high in mood- and brain-boosting vitamins, contain stress-fighting and inflammation-reducing antioxidants, and have nutrients that boost your immune system. Pistachios don’t just taste...they pack quite a bit of nutrition in this recipe. (serves 4)
Preheat your oven to 375ºF/190ºC. Line a baking sheet with foil and spray lightly with cooking spray. Pat the salmon dry and place it on the baking sheet. Season lightly with salt and pepper. Prepare the crust: In a small bowl, mix the olive oil, garlic, mustard, lemon, and maple syrup. Spread about ¾ of the lemon-maple mixture over the salmon. Add the chopped pistachios to the remaining mixture and stir until the pistachios are well coated. Spread over the salmon and, using the back of a spoon or fork, gently press the nuts into the salmon to ensure they stick. Bake until the salmon is done, about 15 to 20 minutes, depending on thickness. It should be flaky. Remove from the oven and let rest for a few minutes before serving. You may want to put this on your regular rotation :) Not only does cumin add a spicy flair to dishes, but it’s also known for its healing properties. In traditional medicine, cumin is used to treat digestive problems, diabetes, and a wide variety of ailments. Modern research shows that cumin may contain compounds that help with insulin control, improved cholesterol, healthier digestion, and even memory loss. Cumin is loaded with antioxidants and a good calcium and magnesium source. Cumin is also one of the few foods that’s naturally rich in iron … and is considered a good source of iron even when used just as a seasoning! Try this spicy-sweet roasted carrots recipe with cumin. It can be made in the oven OR on the grill – which means it’s a great side dish for a BBQ. The cumin seeds give a pop of just-right spice. If you’re grilling, seal the prepped carrots in foil and roast until tender. (makes 4 servings)
Preheat the oven to 450ºF/230ºC. Slice the carrots. In a medium bowl, mix together the rest of the ingredients. Add the carrots and mix well. Spread out the carrots in a single layer on a rimmed baking sheet. Roast for 20 mins and then remove from the oven to flip the carrots over to ensure even cooking. Roast for another 10-12 minutes, until browned. Try not to eat them all at once :) This Superfood Bowl comes together fast. In just a few minutes, you can have 4 healthy meals ready for lunch or dinner. Quinoa is high in protein, but if you want more protein, add 3-4 ounces (80-115 g) of chopped rotisserie or grilled chicken to each serving. You don’t have to buy premade ingredients – you can cook everything from scratch ahead of time if you want! (makes 4 servings)
Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon/lime juice. If it’s too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. In each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. I hope this recipe makes your lunches easier and more delicious. There are a LOT of new pasta varieties on the market now … and many of them are made with beans like lentils and chickpeas. Bean-based pasta offers some real benefits over traditional wheat-based noodles. Bean pasta typically include TWICE protein and fibre and pack fewer carbs. Plus, they are super filling and help your digestive system do its job. You can find bean-based pasta in pretty much any grocery store. The ingredients and nutrient profile can vary widely, so read your labels. If you haven’t tried nut-based “cheese” before, you’ll be surprised at how great this recipe is. This dish comes together fast – about the length of time, it takes to make the pasta. (makes 4 servings)
Cook the pasta according to the package directions. While the pasta is cooking, heat the olive oil in a skillet. Add the garlic and cook for about 30 seconds, constantly stirring, so it doesn’t burn. Add the spinach and broth to the skillet and let cook, frequently stirring, until wilted (4-5 minutes). Add the lemon juice and zest and remove from the heat. Drain and rinse the cooked pasta and add it to the skillet, stirring to combine. Season to taste with salt and pepper. Mix the walnuts, nutritional yeast, and salt in a small bowl, stirring well. Sprinkle over the pasta and serve. This recipe makes a healthy snack that feels like a special treat. Make sure you use sweet, ripe raspberries and good quality chocolate that’s around 70% cocoa. This recipe is loaded with fibre, vitamin C, and a long list of antioxidants and plant chemicals that help keep you healthy and boost your immune system. (makes 2 servings)
Mash half of the raspberries and mix them in a small bowl with Greek yogurt and honey. Divide this mixture in half and place each half in a serving bowl. Top each bowl with half of the remaining berries. Sprinkle each with half of the chopped dark chocolate. Eat and enjoy! I’ve got a meal prep superfood bowl recipe that’s fast & easy … and it uses convenience foods! In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner! Want to add more protein? Just add 3-4 ounces (80-115 g) of cubed rotisserie or grilled chicken to each serving. You don’t have to rely on the convenience food option. Just cook the ingredients ahead of time, and assemble your superfood bowl when it’s mealtime. (makes 4 servings)
Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon juice. If it is too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. To each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. Serve and enjoy! I’ve got a delicious shake recipe for you with a LONG list of good-for-you benefits. That’s because it contains tart cherry juice – aka the juice of sour Montmorency cherries. Tart cherry juice is linked with improved strength and less muscle soreness post-workout, better sleep, less joint pain, better brain health, and a stronger immune system, and the list goes on! The pineapple adds some sweetness, but it also has even MORE compounds that help your body recover from workouts (especially the enzyme bromelain). Use unsweetened juice to avoid the added sugars in sweetened versions. (serves 1)
Place the tart cherry juice, cacao powder, spinach, and protein powder (if using) in a blender and blend until smooth. Add the pineapple, hemp seeds, and yogurt, and blend until it reaches your desired consistency. Pour into a serving glass and drink! Delicious! This overnight oats recipe couldn’t be any easier! Just toss the ingredients into a mason jar or reusable container, shake them up, and let sit overnight in the fridge. Feel free to mix up the ingredients to change up the taste with different fruits, nuts, etc. You also can stir in protein powder right before serving if you want, but you may need to add more liquid. (makes 1 serving)
Combine oats, milk, salt, and blueberries in a mason jar. Cover tight and shake well before refrigerating overnight. In the morning, you have choices: you can eat it cold like a parfait or heat it up first. Stir in yogurt, walnuts, and maple syrup or honey. Delicious! This refreshing salad recipe is super simple, but it does take a little time to let the veggies marinate in the dressing. This recipe works well as a side dish for just about anything you can put on your plate. (makes 4 servings)
Toss the onion with the lemon juice in a large bowl and let soak for 10 minutes. Add the oil, herbs, and salt and whisk to combine. Add the cucumber to the bowl and toss to coat well. Let stand for another 10 minutes, gently stirring every few minutes. Gently stir in the tomatoes and add the avocado. Transfer to a platter and serve. So delicious! This simple salad “bowl,” – is packed with Tex-Mex flavour and easy to put together. It makes a meal on its own, but also is a tasty side dish with grilled chicken or fish. (2 main dish/4 side-dish servings)
Place the quinoa in a strainer and rinse under cool running water. Let drain well. Bring the water to boil in a small saucepan over medium heat. Add the quinoa, cover, and reduce the heat to low and allow to simmer until all the water is absorbed about 10-12 minutes. Remove from heat and allow to cool for 15 minutes. Meanwhile, combine the oil, lime juice, chilli powder, and cilantro in a large bowl. Mix together well and stir in the beans, tomatoes, peppers, and chiles. Add the quinoa and combine thoroughly and add salt and pepper to taste. Place in the refrigerator to chill until it’s time to eat. DELICIOUS! If you’re up for a bit of flavour adventure, you'll love these cookies. These cookies are lemony, a little sophisticated, gluten-free, and low in added sugar (compared to most cookies). Make sure you know where your lavender comes from! Use culinary lavender, which is safe for consumption (not all ornamental lavender is safe). (makes 14 cookies)
Grind chia seeds in a food processor to form a powder. Remove to a small bowl, pour in the water and lemon juice, and mix together well. Set aside. Place the lavender in the food processor and pulse 1-2 times to crush it. Pour it into a mixing bowl and add the almond flour, salt, and baking soda. Stir to combine. Add the chia mixture, maple syrup, butter, vanilla, and lemon zest. Mix well – you may need to use your hands. Cover the dough in the refrigerator for at least 20-30 minutes to chill. Preheat your oven to 325ºF/165ºC and line a baking sheet with parchment paper. Remove the cookie dough from the refrigerator and roll it into 1” (2 cm) balls. Place the balls on the sheet and flatten slightly using a fork or the bottom of a glass. Bake until they start to turn golden brown (about 15 minutes). Let cool slightly before removing it from the pan. Enjoy! This recipe will have you looking forward to lunch! It’s a healthier version of a Big Mac… and it’s in a bowl! Don’t be put off by the number of ingredients. Basically, all you do is pour all the ingredients into a bowl and toss with a healthier (homemade) version of Thousand Island dressing. It’s super filling because of all the veggies, but it won’t weigh you down. (1 serving)
For the special sauce:
Heat the olive oil in a nonstick skillet over medium-high heat. Add the meat, onion, salt, and pepper. Cook for about 5 minutes, stirring frequently until the meat is crumbled and fully cooked through. While it is cooking, mix all of the sauce ingredients together in a small bowl. Taste and adjust seasonings. Set aside. Place the shredded lettuce or coleslaw in a serving bowl. Add the cooked meat mixture, along with the pickles, cheese, and tomato. Toss together, and add the sauce. Eat and enjoy! There is a LOT to love about this recipe. It is super fast and simple to make, it tastes delicious, and the cleanup couldn’t be easier because it’s made in just one pan. Cutting the potatoes in half is optional, but it will speed up cooking time. (makes 4 servings)
Preheat your oven to 425ºF/220ºC. Line a baking sheet with foil. Toss together the peppers, onion, potatoes, and tomatoes, and drizzle with olive oil, vinegar, and Italian seasoning in a large bowl. Stir to make sure everything is well coated. Pour the mixture onto the baking pan and roast for 20 minutes. Remove the pan from the oven and stir, making space for the sausage before adding it to the pan. Place back in the oven and roast for another 10-15 minutes until the potatoes are tender. Remove from the oven and serve. Enjoy! If you’re looking for a special occasion healthy breakfast or brunch recipe, look no further! These layered smoothies are BEAUTIFUL and they also happen to taste great. Basically, these are two different fruit smoothies layered on top of each other. You can substitute other fruits – cherries, berries, pineapple, kiwi, orange, etc. – for the ones included in this recipe. You might have to adjust the honey slightly if you use tart fruit like blackberries. (Makes 2 smoothies)
Place the strawberries, 1 cup of Greek yogurt, lemon juice, and sweetener in a high-speed blender. Process until smooth, adding milk if necessary to reach desired consistency – it should be fairly thick. Scrape out of the blender and into a pitcher or other vessel, and place in the refrigerator to chill. Rinse out the blender and add the remaining yogurt, frozen banana, and vanilla. Process until smooth. If it’s too thick, add milk to help reach desired consistency. Scrape out of the blender and place in a blender or other container and place in the refrigerator to chill. When it’s time to serve, take two serving glasses and place half of the banana mixture into the bottom of each. Top both with half of the strawberry mixture. Garnish the top with the optional strawberry. Serve and enjoy! This tuna salad recipe is a keeper – but experiment and make it your own. Eat it as-is or try it with a little wasabi or hot sauce. So good! It also makes a good meal prep meal and will keep for 1-2 days in the fridge. You can use full-fat or low-fat Greek yogurt in this, depending on your preference and what you have on hand. (makes 6 servings)
In a medium-sized bowl, combine the mayo, Greek yogurt, lemon juice, celery, 1-2 pinches of salt, and several grinds of pepper. Taste and adjust seasonings. Add tuna, egg, and bacon and gently stir to combine. Add to serving plates or meal prep containers and top with tomato slices. (Optional: Place 1-2 Bibb lettuce leaves on serving plates or in meal prep containers before topping with the tuna salad mixture) It’s time to eat! This grass-fed burger is fast, easy to prepare, and delicious. When you’re cooking grass-fed beef, cook it for less time because it tends to cook faster than regular beef. Grass-fed beef is more succulent when it’s cooked to medium-rare. You will LOVE it! (makes 6 burgers)
Divide the beef into 6 portions and create 6 loosely-formed patties about 1½” (4 cm) thick, gently using your hands. Season each side with salt and pepper If the patties are still cold, place them on a plate and loosely cover, bringing them to room temperature before cooking. Heat the oil in a large cast-iron skillet over medium-high heat. When it’s hot, place the patties in the skillet and then turn the heat down to medium. Cook 4-6 minutes on each side for a medium-rare burger. Serve with your favorite toppings. Enjoy! |
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Author BioNatatia Gemmell. |