Chia seeds are packed with nutrients. A mere 2 tablespoons pack 8 g of fiber, 4 g of protein, and 2 g of omega-3 fatty acids, as well as calcium, magnesium, and antioxidants — not too shabby for a tiny seed! Even more spectacular than its health value is its thickening ability, which can turn a plain cup of liquid into a creamy pudding. In just a few easy steps, you can make yourself the most delicious and hearty breakfast to keep you full and energized for hours.
Rolled oats, chia seeds, and cacao nibs make up the base of this breakfast bowl. Although chia seeds don’t provide any flavor, when soaked in liquids, it adds a great deal of texture. The longer you let it sit, the more the chia seed will plump up.
We use almond milk , but you can substitute any kind of non-dairy milk you prefer. For a touch of sweetness, you can add maple syrup or raw honey.
There are endless variations when it comes to toppings. The fun part comes with the variety of toppings and mix-ins!
OATMEAL TOPPINGS GALORE: This chia oatmeal breakfast bowl is topped with granola, blackberries, and blood orange segments. Get creative though - next time try loading your oatmeal with toasted almonds, sliced banana, and a handful of chocolate chunks. And if you're feeling tropical, maybe add some shredded coconut, pineapple slices, and chopped macadamia nuts. Enjoy!
Roasting adds a savory depth of flavor one can only achieve once a bit of caramelization has occurred, and creates crispy edges, which are a textural delight.
• 1 bunch Asparagus, Ends Cut Off, Chopped Into 2-3 Inch Pieces
• 1 Red Onion, peeled and chopped
• 1 Red Bell Pepper, seeded and chopped
• 8 oz. Mushrooms (any Kind), quartered or halved
• 1 medium eggplant, chopped into cubes
• 1/2 butternut squash, peeled and cubed
• 3 cloves garlic, minced
• Salt & pepper, to taste
• 1 tsp. steak seasoning (your favourite brand)
• 1/3 cup Olive Oil
1. Preheat oven to 450 degrees.
2. Mix all of the vegetables in a large bowl.
3. Drizzle with olive oil, season with salt, pepper, and steak seasonings.
4. Gently toss to coat all of the veggies.
5. Spread veggies out on two baking sheets.
6. Roast for 20 minutes, shaking the pans 2x while roasting. If needed, roast for an additional 5-10 minutes.
Feasting on Fruit using just 13 ingredients with only 230 calories and 85 minutes of your time.
A fun and healthy recipe to make and share with the kids!
Brought to you by Yummly!
Beets contain a unique phytonutrients pigments. These pigments can provide powerful antioxidant protection. They are particularly rich in folate acid, excellent in B1 & B2 vitamin important for a healthy heart and essential for normal tissue growth. Not only are beets are high in nutrients, but are very low in calories. 1 cup of cooked beets contains 75 calories. Enjoy this meal for breakfast, lunch or dinner!
• 1 lb. beets, washed, peeled and diced
• 1/2 lb. Yukon Gold potatoes, scrubbed and diced
• 1 sweet onion, diced
• 3-4 cloves of garlic, smashed and chopped
• Beet greens (from 6 beets), chopped
• 5-6 kale leaves, ribs removed, chopped
• 1-2 Tbsp. olive oil
• Handful fresh parsley
• 3-4 fried eggs
1. In a fry pan, put in diced raw beets and potatoes with plus enough water to cover them (about 3 cups). Season with salt and bring to a boil and cook for about 7 minutes.
2. Drain and set aside the beets and potatoes.
3. In the same pan, add olive oil, onion and garlic and sauté for a few minutes.
4. Add in kale and beet greens, and cook until wilted (2- 3 mins). Set aside.
5. Heat oil in the fry pan over med-high heat. Add back potatoes and beets and press firmly into a layer, and allow the veggies to brown. Once crispy, flip to the other side.
6. Add kale and beet greens, stirring to combine. Let the entire mixture crisp up for another few minutes.
7. Top with 3-4 fried eggs and parsley. Serve immediately and enjoy!!
Bosc and Comice pears are in season in the fall!
Delicious & Healthy Baked Pears
• 2 large ripe pears
• 1/4 tsp. ground cinnamon
• 2 tsp. honey
• 1/4 cup crushed walnuts
1. Preheat the oven to 350°F.
2. Cut the pears in half, and place on a baking sheet (inside facing up)
3. Using a spoon, scoop out the seeds.
4. Sprinkle with cinnamon, top with walnuts, and then drizzle 1/2 tsp. honey over each pear.
5. Bake for about 30 minutes. Remove, cool & enjoy!
Cherry Pie Crumble Bars
Serve this delicious and healthy dessert at your next BBQ!
For the Dough:
• 3/4 cup chopped almonds
• 2 cups gluten free oat flour
• 1 cup quick oats
• 1/4 teaspoon salt
• 1/2 cup maple syrup
• 1/2 cup coconut oil
For the Cherry Filling:
• 4 cups frozen cherries
• 1 tablespoon arrowroot starch mixed with 1 tablespoon water
1. Preheat the oven to 350 degrees. Line a 9x9 inch baking dish with parchment paper.
2. Spread the almonds out on a baking sheet and bake for about 7 minutes until golden brown. Set aside.
3. In a bowl, combine oat flour, quick oats and salt. Stir in maple syrup and coconut oil. Using your hands, pinch mixture together to incorporate coconut oil.
4. Add walnuts, and knead to combine.
5. Press 2/3 of the mixture into baking dish, making sure it’s one solid crust. Bake for 15 minutes. Remove from the oven and cool for 5 minutes.
6. Meanwhile, add the frozen cherries into a saucepan. Heat over medium heat until the cherries are defrosted and the sauce is simmering. Use a fork or potato masher to gently break cherries into smaller pieces. Remove from heat, add in the arrowroot starch mixture. Return to heat and simmer. Remove from the heat and set aside.
7. Pour the cherry filling over the baked crust and sprinkle on the remaining crumble.
8. Bake uncovered for 14 to 18 minutes, until the topping is firm.
9. Let cool for 45 to 60 minutes.
A delicious side for your summer BBQ!
• 1 head romaine lettuce (organic if possible, separated into individual leaves)
• 1/2 cup beet store bought hummus (no preservatives)
• 1 cup halved cherry tomatoes
• 1/2 cup alfalfa sprouts
• 1 cup shredded carrots
• 3/4 cup red cabbage, thinly sliced
• 1 ripe avocado, cubed
• 1 tbsp. hemp seeds
For the Sauce:
• 1/3 cup tahini
• 2 tbsp. lemon juice
• 1 tbsp. maple syrup
• Pinch sea salt
• Water to thin, if needed
1. Prepare sauce by whisking tahini, lemon juice, maple syrup, and salt in a small mixing bowl. Add water 1 tbsp. at a time, until dressing thickness is to your liking. Taste and adjust flavor as needed. Set aside.
2. Arrange lettuce “boats” on a platter, and begin filling with 1-2 tbsp. of hummus. Top with lots of veggies.
3. Drizzle the dressing over the top, and serve.
Grilling season is here…put a healthy (and interesting – raisins!?) twist on your summertime barbeque!
Grill Up a Heart-Healthy Meal With Tasty Veggie Sliders
Makes 12 patties
1 can black beans (drained, rinsed)
1/2 small red bell pepper, (1/3 cup small dice)
1/2 small onion, (1/3 cup small dice)
1 stalk of celery, (1/3 cup small dice)
3 cloves garlic (peeled, diced)
1/3 cups raisins (finely chopped)
1/2 teaspoon salt
1 teaspoon chili powder
1/2 teaspoon chipotle powder
2 teaspoons cumin
3/4 cup bread crumbs
1/2 cup quinoa, cooked and cooled
In a medium bowl, mash black beans until thick and pasty. In a small bowl, mix finely chopped bell pepper, onion, celery, garlic and raisins. Stir into mashed beans.
In another small bowl, stir egg, salt, chili and chipotle powder and cumin. Stir the egg mixture into mashed beans. Mix in breadcrumbs and quinoa until mixture is sticky and holds together. Divide into small patties.
If grilling, preheat an outdoor grill for high heat and place patties on a lightly oiled sheet of aluminum foil and grill 8 minutes on each side.
If baking, preheat oven to 375 degrees (F) and place patties on a lightly oiled baking sheet. Bake 10 minutes on each side.
Place on whole-wheat or gluten free 4-inch bun, and serve with avocado, lettuce, tomato and cilantro.
2 Tilapia fillets
4 ounces whole-wheat penne pasta or rice brown rice pasta
2 tablespoons olive oil
1 small onion, thinly sliced
2 garlic cloves, minced
2 cups broccoli florets
2 tablespoons Parmesan cheese, grated
1 teaspoon red pepper flakes, crushed
1/4 teaspoon salt
1/4 teaspoon pepper
Cut each fillet into four pieces and grill.
Prepare pasta according to package instructions.
Heat oil in a large non-stick skillet over medium heat for two minutes and sauté onion and garlic five minutes, add broccoli, sauté seven minutes, add pasta and remove from heat.
Combine remaining ingredients with broccoli mixture and arrange fish pieces over pasta and serve.
1/2 cup Extra Virgin Olive Oil
1/2 cup Balsamic Vinegar
2 cloves finely chopped garlic
2 teaspoons mixed dried herbs, such as thyme, rosemary, oregano or marjoram
Salt and freshly ground black pepper
2 pork tenderloins (10-12 ounces each)
2 red, yellow or green bell peppers cored and cut into 1 1/2-inch pieces
2 medium yellow onions cut into 3/4-inch wedges
1 small eggplant cut into 1-inch pieces
Extra Virgin Olive Oil for drizzling
To prepare the marinade, combine the Pompeian Extra Virgin Olive Oil, Balsamic Vinegar, garlic and herbs in a bowl. Whisk until blended; add salt and pepper to taste.
Place the two pork tenderloins in a large sealable plastic bag. Pour in half the marinade and refrigerate for 1 hour or overnight, turning the bag occasionally.
Preheat oven to 400 degrees F.
Pour the remaining marinade over the peppers, onions and eggplant and toss. Arrange the vegetables in a large oiled roasting pan. Roast in the preheated oven for 15 minutes.
In the meantime, heat a large non-stick skillet over medium-high heat. Remove the pork from the marinade. Add to the skillet, and brown on all sides.
Transfer the pork to the pan of roasted vegetables. Return to the oven for 20-25 minutes or until the pork registers 155 degrees on a meat thermometer. Slice the pork, and serve with the roasted vegetables. Drizzle Extra Virgin Olive Oil over finished dish.
Salads provide a healthy and easy avenue to gather several of the recommended nutrients.
4 firm, ripe pears (Bosc or Bartlett) peeled, cored and cut into 8 slices
1 teaspoon olive oil
8 cups baby greens
1/2 cup feta cheese, crumbled
1/2 cup walnuts, toasted
Salt, to taste
Freshly ground black pepper, to taste
Choice of salad dressing
Preheat oven to 400ºF.
On a parchment lined baking sheet, drizzle pears with olive oil. Roast in oven until edges of pears begin to brown, but still firm. Cool.
Gently toss baby greens and cooled pears in salad bowl. Sprinkle feta and walnuts over salad. Season with salt and pepper. Serve immediately with choice of dressing.
Suggested dressings - Ranch, Champagne Vinaigrette and Strawberry Poppy Seed.
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!