Replenishing Recovery Smoothie

This smoothie is full of great ingredients and is absolutely delicious.  Perfect for a post workout recovery beverage or really any time.

The pretty pink colour is nice to look at as well ūüôā

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Here are a few benefits of some of the superstar key ingredients in this Smoothie:

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Coconut water helps to replenish lost electrolytes to hydrate the body and keep the muscles functioning.

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Hemp seeds aid in building lean muscle as well as recovery.

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Bananas give you a boost of energy and help to maintain blood sugar levels.

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Ingredients:

1 1/2 c pure coconut water (chilled)

1 small ripe banana, peeled

1/2 c frozen pineapple

1/2 c frozen wild blueberries

1/4 c raw shelled hemp seeds

1/2 Lemon, juice of

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Combine all ingredients in a high speed blender. Blend until smooth.  

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Pour into your glass of choice and serve immediately.

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I hope you enjoy this delicious recovery smoothie. ¬†You can also substitute hemp seeds for a scoop of your favourite protein powder if you don’t have them on hand!

Enjoy ūüôā

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Quick Beans on Toast

I had this for lunch today since I didn’t really have time to put “real” beans on toast together the traditional way. ¬†Not much of a recipe, but thought I would share my creation.

I quite often have a couple of pieces of toast topped with similar ingredients. ¬†It is such a great option when you are busy or simply don’t have the energy to put a real recipe together.

This version was super simple, minimal dishes¬†and everything was already waiting for me in the fridge ūüôā ¬†Healthy, quick, and hearty! ¬†Woo hoo!

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You will need two pieces of toast.  I used Gluten Free today.

Top in the following order:

2 tbsp Black Bean Dip

Pea shoots, sprouts, spinach or whatever greens you have on hand

Sliced hard boiled egg

Cracked black pepper, salt if you desire

Sliced tomato

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There are so many toppings that are wonderful on toast. ¬†I chose a mix of proteins today to keep me full. ¬†It was delicious ūüôā

I hope you enjoy!

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Almond Crusted French Toast

I must admit I have had a ridiculous sweet tooth lately!  I LOVE french toast, but truth be told, I have never actually made it!

I know the premise behind it, so I decided I would give it a whirl!  Of course it would be lovely with thick delicious white bread, but today I used Ezekiel Bread and to be honest, it was pretty darn good!

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I topped my almondy french toast with Homemade Strawberry Chia Jam, a little melted almond butter, and some delicious fresh wild berries.  The toast itself is not overly sweet, so the addition of the jam and berries with each bite is divine!

The recipe is really not complicated or as fancy as it looks-I promise!!

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Ingredients:

6 slices Ezekiel bread (or your bread of choice!)

1/2 c raw almonds (ground into almond meal)

2 eggs

3 medjool dates, pitted

2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp cardamom (you can skip it if you don’t have it on hand)

1/4 tsp pure almond extract (use vanilla extract if you don’t have almond)

For pan frying:  Coconut oil

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The How To Part:

PULSE ALMONDS IN A BLENDER OR FOOD PROCESSOR TO MAKE ALMOND MEAL (FINE BUT WITH TINY LITTLE CHUNKS)  TRANSFER TO A SHALLOW BOWL.

BE CAREFUL NOT TO BLEND TOO LONG OR YOU WILL END UP WITH ALMOND BUTTER!

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COMBINE EGGS, SPICES, MEDJOOL DATES AND ALMOND EXTRACT IN A BLENDER UNTIL SMOOTH.  POUR INTO A SHALLOW BOWL.

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DIP EACH PIECE OF TOAST (BOTH SIDES) IN EGG MIXTURE

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FOLLOW BY BOTH SIDES OF THE EGG DIPPED TOAST IN YOUR ALMOND MEAL

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YOUR TOAST SHOULD LOOK SOMETHING LIKE THIS:

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ON MEDIUM, HEAT ABOUT 1 TBSP OF COCONUT OIL IN A FRYING PAN (IF YOU HAVE A PANCAKE GRIDDLE, WHIP IT OUT!)

FRY EACH SIDE FOR ABOUT 1-2 MINUTES EACH OR UNTIL GOLDEN.  BE CAREFUL NOT TO BURN, AND CHECK OFTEN.

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NOW IS THE FUN PART…..EATING!!!

TOP WITH WHATEVER YOUR LITTLE HEART DESIRES.

I USED SOME MELTED ALMOND BUTTER, Strawberry Chia Jam, AND FRESH BLUBERRIES.  

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I hope you enjoy! ¬†I know I did…and I actually had a leftover piece of toast cold and spread some of my jam on it for a snack! DELICIOUS!

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The Best Black Bean Dip

I felt like something a little bit different with my fresh veggies and this tangy black bean dip was the perfect addition of protein to fill me up with a subtle spicy kick.

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I love having healthy snacking foods ready to go in the fridge.  It makes things so much easier on me, especially if I am having a bad day health wise.

This recipe is super simple as well and keeps well in the fridge.

Ingredients:

1 can Organic black beans, drained and rinsed

2 tbsp avocado oil

Juice of 1 lime

2 garlic cloves, minced, and sautéed until fragrant

Fresh cilantro, handful

1 tsp chili powder

1/2 tsp cayenne pepper

Sea salt, pepper to taste

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FIRST, PREP ALL INGREDIENTS:  RINSE BEANS, CHOP, ETC.

SAUTEE CHOPPED GARLIC IN A TINY BIT OF THE AVOCADO OIL UNTIL FRAGRANT.

ADD ALL INGREDIENTS TO YOUR FOOD PROCESSOR OR VITAMIX.

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BLEND OR PULSE SLOWLY, A LITTLE BIT AT A TIME UNTIL A SMOOTH TEXTURE IS ACHIEVED.

(ADD 1 TBSP OF WATER AT A TIME IF THE MIXTURE IS TOO THICK AND WON’T MOVE-I ENDED UP USING 4 TBSP OF WATER)

ONCE SMOOTH, TRANSFER TO AN AIRTIGHT CONTAINER, AND REFRIGERATE FOR AT LEAST ONE HOUR BEFORE SERVING.

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SERVE WITH YOUR CHOICE OF VEGGIE/CORN CHIPS, CUT UP FRESH VEGGIES, USE ON A SANDWICH, ETC.

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I USED SOME FRESH BELL PEPPER, CELERY AND ORGANIC MULTI COLOURED CARROTS ūüôā

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I hope you enjoy this protein rich snack!!!

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Protein Packed Tuna Nicoise Salad

I have always really liked the idea of Nicoise (Pronounced Ni-Swaaz) salad.  Traditionally it consists of tomatoes, tuna, hard-boiled eggs, olives, potatoes green beans, and anchovies.  Served on a bed of lettuce with vinaigrette.

I just love the way the salad looks on a plate with such a great variety of flavours.  I omitted a few things from the traditional style and added a little twist of my own.  The result?  AMAZING and EASY!!!

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There are really no rules as to how to organize your salad platter.  All you need is a large plate, a bed of spring mix or lettuce of your choice, and lots of delicious fresh toppings of your choice.

Ingredients:

Canned White Albacore Tuna (in water) rinsed and drained

Organic black beans, rinsed and drained

Cherry tomatoes, halved

Lightly steamed green beans, trimmed

Asparagus, chopped roughly

Hard boiled eggs, halved

Red onion, thinly sliced

Sliced Avocado

Cucumber, halved lengthwise and sliced

Cilantro, chopped

Pea shoots

Spring Mix

Avocado Oil

Fresh lemon juice

Sea salt, pepper

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You will want to steam your beans and hard boil your eggs ahead of time.

I use a double boiler for this purpose and do both at the same time.

Add your eggs to a pot of water and bring to a boil.

Put your double boiler on top and add your trimmed green beans.

Cover with lid and allow to cook for about 6-10 minutes.

After about 6-10 minutes remove beans and allow to cool.

Put your eggs in an ice bath or they will continue cooking.

Set aside until you are putting your salad together.

The rest is just chopping and prepping your other salad components.  I always like to prep all my ingredients before anything.  It makes things much easier and faster.

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Bed of Spring Mix as a base

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Arrange all your ingredients on top of the spring mix however you desire.

Drizzle with avocado oil, fresh lemon juice, sea salt and pepper.  Serve and enjoy.

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