Posts Tagged ‘#IIFYM’

Balsamic Mushrooms & Egg Bake

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It’s about time I added a recipe involving mushrooms. After all..these deliciously meaty morsels are my all time fave veggie, and in case you haven’t noticed …they are also having a bit of a health food superstar moment!

This easy and filling breakfast is a great way to switch it up in the morning (I often get in a breaky rut), as well as a great new way to enjoy this superfood that is said to help ward off breast cancer, fight tumors, and improve circulation among many other immune boosting benefits.

I urge you to branch out and give this warming winter dish a go…your taste buds and overall health will thank you ;P

Ingredients:image

  • 2 cups quartered organic white button or crimini mushrooms
  • 2 large organic eggs
  • 1 Tbsp. Organic balsamic vinegar
  • 1/8 cup shaved Parmesan flakes or GoVeggie dairy free grated “Parmesan”
  • Pink or sea salt and pepper to your liking
  • Optional- top with 1/4 avocado cubed AFTER cooking.

Directions:

Preheat oven to 350. Wash and quarter 2 cups worth mushrooms. Grease a small oven safe dish with your choice of high temperature safe oil ( coconut and avocado are both good options) and cover the bottom with your cut mushrooms. Drizzle the shrooms with balsamic and scatter the Parmesan to cover them all. GENTLY crack the two eggs on top of the mushroom mix side by side with yolks in tact. Sprinkle with salt and pep and place in the oven to bake for approx 12 mins (this will vary depending on your oven, so watch closely to not overcook). When all the egg white is solid and the yolks are set but still bright yellow and semi soft, remove from the oven and top with avocado. Devour and enjoy your day :p XO

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Macros:

With Avocado

Cals: 337

Fat: 18.5

Protein: 17.5

Carbs: 14.5

Without Avocado:

Cals: 282

Fat: 13.5

Protein: 16.5

Carbs: 11.5

Vegan Pumpkin Tarts

2015-10-17 19.19.48It’s that time of year again. Beautiful Autumn colours, Thanksgiving, cozy sweaters and Halloween…which means its also the time for everything pumpkin!

I adore Fall on the West Coast. Its mild out still but your craving comforting clothes, flavours and smells. The most familiar of these comforting Autumn aromatic blends, is the pumpkin and cinnamon combo. Naturally I wanted to bake up something healthy and scrumptious with this dynamically delicious duo.

There are so many amazing options out there (once again I wasted an obscene amount of time lost in the sea of recipes on Pinterest). I wanted something vegan, refined sugar free, more bite sized than a pie and easy ….that’s not too much to ask is it?? ;p

With these qualities in mind I narrowed my options and delightfully stumbled upon THIS pumpkin cupcake recipe that almost fit the bill. The next step was to tweak it to my liking, and as I began looking through the cupboards and brainstorming …it transformed from cupcake to tart with the addition of a quick homemade grain free crust I compiled of dates, shredded coconut and walnuts. Mission accomplished!

This date bar/pumpkin pie rebirth is positively mind blowing (modest aren’t I…jeeze), and going to be a staple for all my Fall get togethers and feasts!

I think you and your family will feel the same when you see how simple and warming this clean treat is 🙂

Vegan Pumpkin Tarts

Makes 12 regular muffin tin sized tartsfilling

Ingredients

For the filling:
  • 1 can pumpkin or 1 1/2 cups pumpkin puree
  • 2 very ripe bananas
  • 1/4 cup coconut sugar ( I adjusted this amount, the original recipe calls for 1/2 cup)
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt

For the crust:

  • 1/4 cup dried unsweetened shredded coconut
  • 1 cup dry walnuts (not soaked)
  • 1 cup dates
  • 1/4 teaspoon sea salt

Preheat oven to 350.crusts

Start by adding all your crust ingredients to your food processor and pulsing until it is all “mulched” with a slightly mealy/chunky texture. It should press and ball together in your hand. Scoop generous slightly overfilled tablespoon for each tart crust. Ball up and then press into the bottom of the muffin tin with the backside of the spoon.

In a clean food processor bowl, combine all the filling ingredients and blend until there are no lumps and everything is mixed through. Spoon the filling into the muffin tins over top the crusts. I used silicone muffin molds and used thin strips I made from parchment paper under the crusts so there are handy “tabs” to help remove the tarts (when cooled). .Bake for 20-25 minutes. Place in the fridge to cool completely (2 hours) before attempting to remove them, as they are very soft.

XO

Notice there is only one tart left in the picture now …mmmm ;p

2015-10-17 12.58.09Macros for 1 serving:

Cals: 158

Fat: 6.6g

Carbs: 24.4g

Protein: 2.2g

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

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