Cooked Veggies on Couscous (vegetarian!)

Simple, yummy, and meat free (for all you vegetarians!), this dish is a perfect post-work out dinner. It's packed with protein, and who doesn't love couscous?

You will need:

1/2 cup of water

1/2 cup of couscous

1 tbsp of lemon juice

1/2 sweet potato, peeled and diced

1/2 red pepper

1/2 yellow pepper

1 small zucchini

1 handful of mushrooms

1/2 cup of chickpeas

1 tbsp olive oil

1/2 tbsp of balsamic vinegar

1 clove of garlic, minced

1 tsp rosemary

Salt and pepper to taste

1/4 cup of crumble feta

1/4 cup fresh chopped cilantro

Serves 2 (or so).

Prep:

1. Preheat oven to 450 F

2. Bring water to a boil in a medium saucepan. Stir in couscous and lemon. Remove from heat. Cover and let stand until ready.

3. In a large bowl, toss together all vegetables, chickpeas, olive oil, balsamic vinegar, garlic, rosemary, salt, and pepper. Spread vegetable mixture in a large roasting pan that has been sprayed with cooking spray. Roast for about 25 minutes, stirring once or twice, until vegetables are tender.

4. To serve, combine hot vegetables, cooked couscous, feta cheese, and fresh cilantro in a large serving bowl and toss well. Enjoy!!!

Avocado Fried Egg

This is simple, really tasty breakfast, full of protein and all your essential fats. Mel was making it when I got back from the gym this morning and just the smell makes my mouth water!

You will need:
1 egg
1 avocado
Salt, pepper, paprika

Prep:
1. Take an avocado and cut it length-wise down the middle until it is split in two. Discard the seed, and slice the avocado once more so that it is divided into two or three length-wise sections.
2. Cut a small hole in the middle of one of the sections.
3. Melt butter (or use PAM) on a pan over medium heat. Place the slice of avocado on the pan, and then crack an egg into the hole. Cook until desired.
4. Add salt, pepper and paprika to taste, and serve with whole grain toast. I also like to use the extra avocado as avocado butter for my toast, simply by mashing it into a spread. So yummy! Enjoy!

Vegetarian Quinoa-stuffed peppers

Easy to make, absolutely delicious. I like to eat them with some brussel sprouts, but they are generally pretty filling on their own! They are full of flavour, and all the nutrients your body needs!

You will need:
2 peppers, assorted colours
1/3 cup of quinoa
2/3 cup of water
1/2 tsp of curry powder
1/2 tsp of cumin
1/2 tbsp of olive oil
5 or 6 small mushrooms
1 clove of garlic
1/4 cup of peas
1 cup of spinach
1/4 cup of crumbled feta
1 tbsp of lemon juice
Pepper to taste
1/4 cup of cilantro

Serves two.

Prep:
1. In a pot, bring the water and quinoa to a boil, and then add cumin and curry powder. Turn the heat down to low, and let it simmer before taking it off the stove top.
2. Neatly cut the tops off of your peppers, and extract the seeds and innards. Discard the stem, but keep the tops and dice them.
3. Heat olive oil up in a pan, and mix in the diced pepper tops with garlic. Once these become soft, add the spinach, mushrooms, and peas. Cook until all vegetables are soft.

4. In a large mixing bowl, stir together your feta, lemon juice, cilantro and pepper. Then add your pan o veggies, and the quinoa. Mix well.

5. Preheat your oven to 375F. Scoop the quinoa-veggie mixture into your peppers. Placed stuffed peppers on cooking sheet covered in tin foil. Lightly cover the peppers with tin foil. Cook peppers or 40 minutes, removing the tin foil top from your peppers at approx 20 minutes.

Corn, Blackbean and Mango Salad

Lunch has always been a meal that I reserve for salads, it's really important to get your veggies. But that doesn't mean it has to be boring! This salad is delicious- zesty, sweet, and lots of protein as well. It is suppose to serve four, but Mel and I ate almost the entire salad ourselves for lunch! Try it, you won't regret it. 

You will need:

1 can (540 mL) black beans, drained and rinsed
1 can (398 mL) whole-kernel corn, drained
1 large mango, peeled and diced
1 cup chopped tomatoes of your preference
2 tbsp minced fresh cilantro
2 tbsp of lemon juice
1 tbsp olive oil
Salt and pepper to taste
1/2 tsp cumin
1/2 tsp chili powder
2 small avocados, diced

Serves four.

Prep:
1. All you do is put all of these wonderful ingredients in a bowl, and mix! 

Gluten-free white chocolate peanut butter blondies

We're all about our healthy food....but this recipe is definitely NOT good for you....but it is sooooooo good. I made these blondies for my friend Lisa for her birthday. She is on a gluten-free diet, and she also happens to be lactose intolerant. This recipe was a perfect substitution for a birthday cake. No dairy, no wheat, and absolutely delicious. I suggest eating them almost right after taking them out of the oven, the practically melt in your mouth. 

You will need:

1 bag of white chocolate chips

1 cup of butter

1 cup of brown sugar

2 eggs

1 tbsp vanilla extract

1 cup of peanut butter 

Pinch of salt

1 cup of ground almonds (if you have a nut allergy, you can substitute this for rice flour and it works just as well!)

1 tbsp of baking powder

Prep:

1. Preheat oven to 325. Line a baking sheet with parchment paper.

2. In a mixing bowl beat sugar, eggs, vanilla and salt.

3. In a saucepan over low heat, melt butter and chocolate chips and stir together. The butter will probably not be completely absorbed in to the chocolate, most of it will float on the top.

4. Add melted butter-chocolate mixture to the mixing bowl and mix well before adding peanut butter. 

5. Mix in ground almonds and baking powder.

6. Pour onto baking tray and place in oven for 25 to 30 mins. Serve with a glass of milk and enjoy!!!

Vegetarian Sweet Potato Soup with Orange and Ginger

Had I known Mel was going to make a sweet potato soup tonight as well, I would have waited to make mine! I basically had two dinners tonight because I couldn't resist trying. This soup is absolutely marvellous, thick and zesty, just packed with flavour. This one takes a little longer as far as prep goes, but it is totally worth it, and it makes alot (which means you can store away the leftovers in your fridge for a rainy day when you're too tired to be creative).

You will need:

6 cups sweet potatoes, peeled, cubed
1 and 1/2 cups onions, coarsely chopped
1 tablespoon olive oil
1 clove minced garlic
5 cups chicken broth
1 tablespoon orange zest, grated
1 tablespoon ginger root, grated
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper

Prep:
1. Preheat oven to 425F
2. Spray a shallow roasting pan with non-stick spray. Add yams, onions, olive oil, and garlic and stir well. Roast, uncovered for 25 minutes. Stir once, halfway through cooking time.
3. Transfer mixture to a soup pot. Add broth, orange zest, ginger root, clove, cumin, salt, and pepper. Bring to a boil. Reduce heat to medium-low and simmer, covered for 10 minutes.
4. Transfer soup to a blender or food processor and puree until smooth- you may have to do this in batches- this is large recipe, so not all of it may fit in a small blender.

 

5. Put back in the pot to heat the soup back up again. Serve hot with a swirl of sour cream in the centre. Garnish with fresh cilantro- it's ridiculously good.

Vegetarian Sweet Potato Stew

Don't let the name decieve you, this isn't a really thick stew that will make you feel bloated and heavy after a few bites. I would identify with this as more a soup. This is by far one of the best soups I've ever tried. Sweet potatoes are one of my favorite foods on earth, so if you like sweet potatoes, you'll like this. Warm, sweet, and savoury, this soup has a surprising array of flavours and spices that will make your taste buds squeal with pleasure. And don't worry, there's no catch- this soup is very healthy! One bowl is only 250 calories, and its loaded with good veggies and protein. Try it! You won't be disappointed.

You will need:

2 tsp olive oil

1 cup chopped onions

1/2 cup chopped green bell pepper

1 clove garlic, minced

3 cups water

3 cups peeled, cubed sweet potatoes 

1 can (540mL) chickpeas, drained and rinsed

1 tbsp lemon juice

1 tsp grated ginger

1 tsp each ground cumin, curry powder, and chili powder

Salt and pepper to taste

2 tsp each peanut butter

Fresh cilantro

Serves for 6.

***TIP: Make sure you have all your ingredients out, chopped and prepared before you start cooking. I made a mistake of doing things as I went, and regretted it- I was rushing around making a mess of the kitchen! I was just too excited to start. But be prepared before you start putting things in the pan, don't make my mistake.

Prep:

1. Heat olive oil in large saucepan or pot over med-high heat. Add onions, celery, green pepper, and garlic. Cook and stir until vegetables begin to soften.

2. Add all remaining ingredients, (peanut butter and cilantro). Bring to a boil. Reduce heat to low and simmer, covered, about 20 minutes.

3. Stir in peanut butter and cilantro. Mix well. Simmer for 5 more minutes.

4. Serve hot and enjoy!

Tomato and Avocado Salad

Vegetables make you grow, or so they tell me. But they also lower blood pressure, decrease risk for heart disease, as well as packed with all the essential nutrients your body needs. Don't love your greens? Well here's a yummy salad I love that is always tasty and fresh.

You need:
1 avocado, sliced
1 small tomato, sliced 
Small handful of olives (5 or 6 olives)
1 tbsp of green onion, thinly slices
1 tbsp of cilantro
1 tbsp o balsamic vinaigrette 

Serves one.

Prep:
1. Simply mix all the ingredients together in a bowl and serve. Absolutely delicious, cilantro is the best part!

Gluten-free, protein pancakes

So this morning I was in the Christmas spirit because I had just recently bought some new Christmas themed cookie cutters. So I decided to get creative after my post-run breakfast and make protein pancakes with a twist! Unfortunately, not everything went as planned...I made a mess of the kitchen, the the shapes of the pancakes were mediocre at best. BUT this is still a tasty recipe. It's just what you need in the morning, especially after a work out. It is packed with protein and carbs to replenish your body, and it's gluten free! So celiacs (and gluten-free dieters), try this for size!

You will need:
1/2 cup of oats
1/2 cup of egg whites (or you can use two eggs, up to you!)
1 tsp of vanilla extract
1 tsp of baking powder
Cinnamon to taste

Prep:
1. Combine all the ingredients in a blender, and blend until smooth. The oats are thick, so you may have to stick a spoon in once or twice to spread everything around before it become smooth and less grainy.
2. Put a pan on medium heat, and spray with PAM or cooking spray. Slowly pour mix on to pan. It will come out thick
3. Cook each side until it is a golden brown. It will kind of look a bit like a Cliff bar when it is finished.
4. Serve hot. I really like to eat them with greek yogurt and some berries- healthier option. But they go well with may other spreads- nutella, jam, and syrup! Enjoy :)

Olive and Provolone Stuffed Chicken

This recipe is absolutely fantastic! It is so warm in flavour, and who can resist the deliciousness of gooey cheese? A great meal to impress your significant other with (as long as they like olives)! Could make for a romantic evening ;)

You will need:

1/4 cup of shredded provolone cheese, preferably aged

1/4 cup of sliced and chopped olives of your choice (I prefer Kalamata-  but it's up to you!)

Pepper to taste

2 chicken breasts

1 large egg white

1/2 cup of Panko breadcrumbs

Sprinkle of salt

Olive oil

Serves two.

Prep:

1. Preheat oven to 400°F. Coat a baking sheet with PAM

2. Mix the provolone, olives and pepper in a small bowl.

3. In a separate bowl, set aside the egg white. Then, combine the salt and breadcrumbs in a separate dish.

4. Cut a slit along the half of the chicken breast, without cutting it completely in half. Open the breast, and fill the breast with half of the cheese/olive mixture, and then old the breast back up. Do the same to the other breast.

5. Gently and carefully, dip the chicken in the egg white and then sprinkle in bread crumbs.

6. In a skillet, cook the chicken until browned on one side (about 4 to 6 minutes). Then place on the baking sheet on the opposite side, and bake the chicken for 20  minutes, or until the chicken is no longer pink.

7. Serve with basmati rice, and some green beens!

The Hearty Chicken and Bean Soup

Winter is coming, and with it, some very cold days and nights. Don't have a significant other to cuddle up to and keep you warm? Well, what about a nice bowl of soup (and perhaps watching the Notebook half a dozen times)? This recipe is great because it is fills you up, warms you up, and is so good for you! It also makes alot: so make sure you have a very big pot, and some tupperware to store away in your freezer to take out on a rainy (or snowy and cold) day!

You will need:

2 cups of cooked, chopped chicken breasts

1 tbsp of olive oil

3 cloves of minced garlic

1 onion large, diced

1 cup of red lentils

1/2 cup of brown rice

16 cups chicken broth

1 cup of diced carrots

1 diced green pepper

2 cans canned diced tomatoes, 28 fl oz / 796 mL

19 oz of canned kidney beans, not drained

1 tsp of basil, dried

1/2 tsp of thyme, dried

1/2 tsp of oregano, dried

1/2 tsp of salt

Pepper to taste

1 cup of grated cheddar cheese

1 cup of fresh chopped parsley

Prep:

1. Heat oil over medium heat in large soup pot. Sauté diced onion and minced garlic until soft but not browned. 

2. Add lentils, rice and chicken broth and bring to a boil. Cover and cook over low heat 5-8 minutes.

3. Puree one can or half of the diced tomatoes. Add diced carrots, diced green pepper, diced and pureed tomatoes and the beans (with liquid) to soup. Cover and simmer about 45 minutes or until lentils and rice are cooked.

4. Stir in cooked, chopped chicken and season with basil, thyme, oregano, salt and pepper.

5. Ladle into bowls and serve with sprinkle of cheddar cheese and minced parsley.

Lemon Ricotta Pancakes with Blueberry Sauce

Looking for a yummy, filling, protein-infused breakfast, that you can eat guilt free? This pancake recipe is just for you. Filled with protein, these fluffy pancakes will give you enough energy to have you running all morning! And instead of sticky sweet syrup, there is even a special blueberry sauce topping- much healthier, and tastier!

For the blueberry sauce you will need:

• 2 cups of blueberries
• 1/4 cup of water
• 1/4 cup of sugar
• 2 tbsp of lemon juice
• 1-1/2 tsp of cornstarch

To make sauce, combine blueberries, water and sugar in a small pot. Heat over medium-high heat until mixture comes to a boil. Reduce heat to a simmer, uncovered, for about two minutes, until some of the blueberries begin to burst.
Combine lemon juice and cornstarch in a small bowl and mix well. Add to blueberry mixture. Cook and stir until sauce thickens, about 1 more minute. Remove from heat, cover and keep warm.

For the pancakes you will need:

• 1/3 cup of oat bran
• 1/4 cup of sugar
• 2 tsp of baking powder
• 1/2 tsp of baking soda
• 1/4 tsp of salt
• 1 cup of ricotta cheese
• 1/3 cup of 1% milk
• 1/4 cup of lemon juice
• 2 eggs
• 2 tbsp of melted butter
• 2 tsp of grated lemon zest
• 1 tsp of vanilla 

Prep:

1. Combine flour, oat bran, sugar, baking powder, baking soda and salt in a large bowl. Mix well. 
2. In a medium bowl, whisk together ricotta, milk, lemon juice, eggs, butter, lemon zest and vanilla. 

3. Add wet ingredients to dry ingredients and stir just until well mixed. Batter will be thick. Once mixed, immediately put on the griddle/pan.

4. Spoon batter by  onto preheated griddle that has been lightly coated with cooking spray. Gently spread batter to about five-inch diameter. Cook for about 1 to 2 minutes per side, until pancakes are light golden brown and cooked through. Be careful not to burn them. Serve hot, topped with blueberry sauce.

Serves for eight.

Sicilian Olive Chicken

• This is a fantastic meal if you're looking for the perfect meal to cook your parents when you're home visiting from school. It proves to them that you know how to cook more than just Kraft Dinner, and they will be quite impressed with how tasty it is too! It is also extremely healthy- full of protein, veggies, and complex carbs!
• 
  
• You will need:
• 1 can of petite diced tomatoes with garlic and olive oil or other Italian-style seasoning
• 1.5 cups of frozen chopped spinach, thawed
• 0.5 a cup of halved Sicilian or other green olives
• 1 of tablespoon capers, rinsed
• 0.5 a cup of red peppers, thinly sliced and diced
• 4 chicken breasts or cutlets
• Pepper to taste
• 1 tablespoon of extra-virgin olive oil
• 3 cups of egg noodles

Serves for four.

• Prep:

1. Combine tomatoes, spinach, olives, capers and red pepper in a bowl.
2. Heat oil in a large skillet over medium-high heat. Cook the chicken until browned on one side, 2 to 4 minutes. Turn it over; top with the tomato mixture. Reduce heat to medium, cover and cook until cooked through, 3 to 5 minutes. Add salt, pepper, and parmesan to taste!