Posts Tagged ‘#Healthy’

Healthy Tex-Mex Stuffed Peppers – Vegan Optional

pep  When you think of having a “cheat meal”, what comes to mind?

For me the answer is almost always Mexican food! You know, the Tex Mex version…not really too much like authentic Mexican food, which can actually be pretty healthy. Nope, I am thinking more like high in not whole grain carbs, ridiculously large and smothered in cheese! Is anyone else now hungry?? ;P

That being said, since I have learned about nutrition on a deeper level than just fat content and calorie counting…I see a whole lot more wrong with those types of meals, and it is now harder for me to indulge in them (harder, not impossible…I am human).  For the most part, I keep my eating very clean and conscious. If I do eat out, I would try to find a restaurant with a more authentic, ethical and fresh approach to their ingredients. Usually though, it is healthier, cheaper and easier to  make my own version of my fave foods, and that is what I have done here!

Stuffed peppers are a very easy, fast and healthful option to get your Mexi fix, and although I am not reinventing the wheel here, I thought it was worth sharing my take on this clean “cheat” to inspire you to try them if you haven’t (where have you been!?;), or maybe give you a new flavor idea for your next batch:)pep4

Tex-Mex Stuffed Peppers

serves 4

Ingredients

  • 1/2 large tomato diced
  • 1 lb organic ground turkey (or mashed chickpeas for vegan-just toss with other cooked ingredients and roughly mash)
  • 1/2 cup onion chopped fine
  • 1 clove garlic crushed
  • 1 cup mushrooms sliced
  • 2 large bell peppers halved lengthwise
  • 2 Tbsp pickled jalapenos or banana peppers chopped fine
  • Taco seasoning – either homemade (recipe below, or cleanest no msg version you can find)
  • Fresh cilantro chopped for inside and some to garnish
  • Optional: 1/4 cup black beans, (I don’t use corn because of extra cooking for fresh or most other is GMO), 1/2 cup daiya vegan shreds or grated organic skim mozzarella ( I like Paradise Island).

Salt free mexi spice mix

1 serving for 1 lb of protein

  • 1 teaspoon chili powder
  • 1 teaspoon cumin seed
  • 1/2 teaspoon oregano
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon garlic powder or dried garlic

Directions

Pre mix your spice blend and set aside. Clean and cut all veggies. Saute your onions, mushrooms and garlic until lightly browned. Add in turkey and cook until no longer pink, add in spice mix, stir well. Add 3/4 cup water and stir. Cook over medium heat until the water is

fully absorbed. Remove from heat and set aside. Place pepper halves open side down in a pan with an inch of simmering water and allow to steam until lightly softened (still standing in shape) not overcooked or mushy. Approx 5 minutes. Remove peppers and place on a foiled baking sheet (if you are melting cheese, if not you can plate them). Stir diced tomatoes and jalapenos and cilantro into your meat mix and spoon into each pepper evenly. Top with shredded daiya or cheese and bake just until melted and a bit browned. Top with cilantro sprig and serve 🙂

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Enjoy xo

Macros: 1 serving of half pepper, without cheese, or optional ingredients.The meat is measured into 3 1/2 ounce portions per half pepper.

Calories: 183

Fat: 6.8

Carbs: 10.4

Protein: 17.1

Fiber: 3.1

Prawn Cashew Sauté On Black Bean and Zucchini Pasta

I love pasta! There is a statement I know many of you can relate to, and

perhaps even agree that we have been taught to feel somewhat naughty about it 😛 Somewhere along the diet crazy and gluten free enthused path society seems to be on,delicious and oh so fabulously carby pasta has become

a bit demonized (ok, slightly harsh..but you get it 😉

I have to admit that although I occasionally indulge in so

me gluten free spaghetti or splurge imageon a particularly irresistible penne at a restaurant…for the most part, pasta has been a thing of my past-a….umm yes, I just made that pun :\ and laughed at my own joke to make it worse!

I digress..

 I have been overjoyed to recently discover and incorporate zucchini pasta (zoodles) as a regular staple in my meal plan, and although it captures most of that pasta-y goodness .. I at times miss the real noodle texture. I always keep one eye on the pasta aisle

at the health food store for any space age super noodles that are sure to be invented any minute now!

Enter black bean pasta by Explore Asian. Praise the universe!!! Can you tell I’m excited :):):) These delightfully thin and light chow mein-esue noodles are gluten

free, high in fiber, really high in protein and relatively low in carbs…basically any figure and imagehealth conscious, closet pasta lovers dream!

A 56g/2oz portion of this awesomeness has 12 grams o

f fiber, only 17 grams of carbs, and a whopping 25 grams of protein (who the heck needs shakes). It is also worth 26% daily value of iron (good news for vegans and most women). Regular pastas cant even compete with around 30-40 grams of carbs per 2 oz servings, no more than 5-6g of protein and just 2-3g of dietary fiber.

I’m sold …and here to tell you to break out your fave home cooked sauces …cause pasta is back baby!

My latest creation with these nutritious noodles has a decidedly Asian influence that compliments this pastas texture as well as blending it with some zoodles for added density. I have also made this pasta with seared tofu and ground turkey and each give their own fabulous flavor! Give it a try and be in guilt free glory. Feel free to share any other recipes you come up with as I would love to give them a try 🙂

Here are the ingredients for an optional homemade sauce that is soo tasty, or I use Mr. Spice Peanut Saute for a quicker and more m

acro friendly alternative 🙂

Asian Inspired Dressing:

Ingredients

serves 4

  • 2 tbsp tahini
  • 2 tbsp almond butter
  • 1 tbsp lime juice
  • 2 tbsp tamari (wheat-free)
  • 1 tbsp raw honey
  • 1/4 tsp garlic, minced
  • 1/2 tsp ginger root, grated

Prawn Saute on Black Bean and Zucchini Pasta

Ingredients:

serves 1

  • 57 grams Explore Asian black bean pasta
  • 1/2 Large zucchini
  • 4 oz Prawns
  • 1/2 Red bell pepper
  • 1 Tbsp crushed cashews
  • Handful cilantro leaves
  • 1/2 Lime

Cook the spaghetti by boiling a medium pot of water, add spaghetti noodles to the boiling water and simmer gently for 6-8 minutes, or until cooked through. Immediately rinse under cold, running water. Spiralize the zucchini (I used a cheap and very functional hand held version by Gefu), then saute the “zoodles” in a saucepan until brighter green and lightly softened but not mushy. Clean and cut cilantro and red peppers while sauteing the prawns in the same saucepan once zucchini is removed. Toss the spaghetti and zoodles together with the cilantro, peppers and prawns, next drizzle with the sauce and top crushed cashews (I did my own by putting them in a sandwich bag and just maillot them). Squeeze lime over it all and garnish with one slice….EAT & ENJOY <3

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Approx Macros without sauce

Calories: 386

Fat: 7.5

Carbs: 31.1

Protein: 50.7

Graduation, Lifestyle Shifts and Sweet or Savory Egg Muffins

iinme

One year ago at the start of my school journey <3

Hello my fellow wellness warriors!

I cannot believe the time has come for my graduation from the Institute of Integrative Nutrition. This amazing part of beginning my holistic health career absolutely flew by, but I guess that’s what happens when you love what your learning<3

I am so thrilled about my full certification in the world of holistic health and nutrition, and my brain is already swirling with new ideas on how to incorporate my skills into new and fun ways to help others on their journey to a more well rounded and vibrantly healthy life!

My first mission since finishing school just a few weeks ago, has been to get more balance in my own life as far as physical training and a nutrition plan. I have remained lightly active throughout my course, but whenever I had extra time, and since I was still working full time, I felt the need to minimize my gym and extracurricular activities and use that time and my energy for mBlueberryBananaEggMuffiny homework.

In addition to that, my eating needed a tweak! We students were encouraged to try the different dietary theories as we learned about them, and I believe this was key to knowing how each could affect your body and mind and those of your clients. However, consequently after a year of that hopping all over the place food wise, my metabolism seemed lagging and my body was left a little confused. Since grad, I am now focused on bringing my body to its happiest and healthiest state yet, by sticking to what foods and portions work for me.

My teachings at IIN helped me identify my trigger foods that cause bloating and other bad reactions in my body ( I do this for my clients as well) and I have removed them. I have also ditched any foods with sneaky hidden chemical ingredients as well as switching to eating more responsibly by avoiding any non ethically farmed or medicated animal products.

I am embarking on a new physical fitness and nutrition journey that I am so excited to document and share with you all here! This lifestyle is going to blend some traditional fitness training ideas with a cleaner, more holistic approach. I have teamed up with my dear friend and personal trainer Kirsten Lahti, who shares my commitment to health before aesthetic, but believes that you don’t have to trade one for the other when done right.

I am going to be following a way of eating that has always worked for my body and lifestyle in the past, called Flexible Dieting. This can also be called IIFYM, or If It Fits Your Macros (macro-nutrients; Carbs, Protein, Fat). The main difference in the way I will be following this lifestyle from how some others do is, I will not be using the flexibility of this way of eating to gorge my body with non fat chemical laden foods or junk foods just because I can make it work with my numbers. I choose this way of eating because I am not starving when I follow it, my body always responds well with good muscle building and lower fat, as well as being able to indulge in the tasty treats life has to offer once in awhile..in moderation and without the self shaming guilt of “falling of the wagon” that many other overly restrictive ways of eating can cause in myself and others.

I will make a video soon to better explain what i am up to soon, and in the meantime a lot of my upcoming recipes will have a macro nutrient breakdown written in, so that those of you who follow flexible dieting can easily use them 🙂

Lastly, I also encourage anyone looking to find out more about this lifestyle to contact me Here, as I would love to connect and possibly be a part of your fit and healthy transformation.

XO

Here are two variations on one of my fave healthy breakfasts or snack  (usually do a big meal prep Sunday then a smaller top up of foods made Wednesday). Enjoy!

Sweet or Savory Egg Muffins
cookedmuffintin
veggieeggmuffinDF
Dairy Free Spicy and Savory Veggie Egg Muffins by Me 🙂

Makes 6 servings

Ingredients:

RawMuffinTin
  • 2 cups Simply Organic liquid egg whites
  • 1/2 cup Organic baby spinach
  • 1/3 cup Diced red bell pepper
  • Small Roma tomato diced
  • 2 Tbsp Pickled Jalapeno slices drained and chopped
  • 1/4 cup Daiya Mozarella style shreds
  • 1/3 cup  White or purple onion diced
  • Coconut oil on a paper towel to lightly grease tin

Directions:

Preheat your oven to 375 degrees while you chop your ingredients. Grease your muffin tin with coconut oil ( I just coat a paper towel and then rub the tin to use less). Divide your

ingredients to fill 6 muffin cups (I used a tin that fits a dozen and make 6 of each type of

muffin at once). Place the equal amounts of each ingredient into muffin cups and then fill each one just below the top (about 1/3 cup each) with the liquid egg whites. If you using the dozen sized tin, fill the other 6 with the sweet kind or water then place in the oven for approx 22 mins and I hit them with the broil on low for 2 mins to brown the tops. Watch closely as all ovens are different strength. I topped mine with a bit of hot sauce…YUM!

Macros for 1 serving (these # are as accurate as I could find)

Calories: 70

Fat: 2g

Carbs: 3.5g

Protein: 10.1g

BlueberryBananaEggMuffin
Sweet Blueberry Banana Egg Muffins

Makes 6 servings

recipe adapted from LiveRightBeHealthy.blogspot.ca

Ingredients: 
3/4 Cup Organic Blueberries
1 Large Banana
2 Large Organic Eggs
Pinch of Cinnamon
Optional: Diced almonds for the top (not counted in macros here)
 
Directions:

Blend the two eggs and one banana in your blender until smooth. Pour into a bowl and hand mix in 3/4 cup blueberries fresh or frozen and desired amount of cinnamon. Pour into a coconut oiled muffin tin and place in the oven for 22 minutes or until cooked through, then I broiled mine for 2 minutes on low at the end to brown the tops. These are a delicious grain free alternative to breakfast muffins and are great with real maple syrup or diced almonds on top for a healthy sweet treat! XO Enjoy

Macros:

Calories: 55

Fat: 2g

Carbs: 7g

Protein: 3g

Dairy Free Mediterranean Stuffed Chicken

image

Hello Fall!

I am excited to be sharing this simple and scrumptious recipe I whipped up for my meal prep this week. With the first week of Autumn upon us, and living up to its blustery and damp reputation, I was feeling something more “comfort food” and warming. This is a twist on a family fave we all know and love…the stuffed chicken ;p

There are many ways to enjoy this dish, including the classic cordon bleu. However, there is one ingredient that is almost always present, and that my friends is cheese. Lots of it!

Now, maybe your thinking, if it aint broke…and as much as in the past I have enjoyed indulging in that gooey goodness, there is an increasing number of people out there who are realizing that dairy ( or too much dairy) might not be the best thing for their individual health.

This spurred me on to find a flavor combo that wouldn’t leave you thinking cheddar would have made it better!

I tried a few different fillings and I think there is a lot of room for people to get creative with their fave foods here. At the end of it all though, I had to stick with the taste that is always pleasing and bursting with goodness, the Mediterranean.

I made these two ways, that were both fabulous and definitely left the old idea of plain chicken for meal prep in the dust. One batch I used Daiya mozzarella-style shreds (a dairy free substitute that melts well), and the other I left the “cheese” out altogether.  I am a fan of Daiya when it is melted, and this recipe didn’t call for much, but it worked nicely to bind all the stuffing and kick it up a notch, however, I thoroughly enjoyed both, so experiment and decide whats right for your taste buds!

Ingredients:

makes 4 small to medium sized stuffed chicken breasts

  • 4 small to medium (5 oz)  sized boneless skinless chicken breasts
  • 1 cup baby spinach
  • 1 cup quartered button mushrooms
  • 1/4  cup onions diced
  • 1/2  cup (or 67 grams for macros) chopped grilled marinated artichoke hearts
  • 1 1/2 cloves garlic diced finely
  • Pinch pink Himalayan or brown salt (white salt is always processed)
  • A few twists of cracked pepper
  • 1/2 Tbsp coconut oil
  • Tooth picks
  • Optional: 1/4 cup Daiya mozzarella-style shreds (you can find it at the health food store or Thrifty’s by the regular shredded cheese)

Directions:

Place your chicken breasts on a cutting board between two pieces wax paper and pound out to desired thinness with a mallet or rolling pin. Set aside. Mix all other ingredients (except Daiya) in an oven safe pan and saute (you can put the onion and garlic in first but I didnt get that fussy) in the coconut oil until just lightly browning. Now distribute filling evenly in the center of your readied chicken. Top each filling pile with a few sprinkles of Daiya if your using it, then roll one end of the breast around the filling while tucking edges to keep it all in there and secure to the other end of the chicken with toothpicks (I soak the picks in water first to prevent burning). Then place them all back in the pan and use tongs to gently sear them on all sides. Place the whole pan in the oven to finish cooking at 375 degrees for approx 25 minutes, depending on your oven, keep an eye on them.

Remove and serve with some salad, zucchini pasta or baked rustic-style chopped yams…enjoy 🙂 XO

Aprox Macros 1 serving: With Daiya

Calories 225

Carbs 5.1

Fat 10.6

Protein 27.3

Without Daiya

Calories 203

Carbs 3.4

Fat 9.1

Protein 27.1

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