:::: MENU ::::
Browsing posts in: Recipes

The best healthy Swiss overnight oats

Swiss Overnight Oats

These oats.. wow!  Comfort food in a jar, and so easy to make a whole bunch as snacks or breakfast for the week.  That’s a win in my books!  They’re full of clean-eating goodness, and the perfect fuel, with some great protein, whole grain, fruit, and walnuts.

2015-02-16 15.46.30

I used to be oh-so-sceptical of overnight oats in general.  It just seemed so wrong to eat them without any cooking. I’d never really heard of raw oats until it became an internet fad.  I tried a few recipes and wasn’t really sold.  This one’s different.  The sweetness of the apple and banana, the creaminess of the Greek yogurt, and the lovely crunch of the walnuts really makes it perfect.  Bonus – it fits into the 21 Day Fix meal plan that I’m trying to stick to.  

Give them a spin!

This recipe makes 2 servings, or one really large serving.

2015-02-16 16.03.45

Swiss Overnight Oats

Recipe from Autumn Calabrese of the 21 Day Fix
Serves 2

1/2 cup rolled oats
3/4 cup almond milk
3/4 cup Greek yogurt (0% or 1%)
1 teaspoon vanilla
cinnamon to taste
1/2 small apple
1/2 medium banana
8 walnut halves, chopped
3-4 drops liquid stevia (optional)

Pour everything into two 2cup jars, containers, or bowls, and stir to combine well.  Let sit in the fridge for at least 3 hours, or up to 4 days.  Enjoy!

Containers:
Each serving is roughly: 1/2 red, 1/2 – 3/4 purple, 1/2 blue, and 3/4 yellow.

Swiss Overnight

Healthy Mexi Breakfast Sandwiches {for the freezer}

20130618_124320

If you’re at all like me, mornings can be a chaotic rush of waking up, showering, making sure the baby doesn’t eat soap, getting her ready for the day, and finally cramming some food into my body.  I am SUPER excited about this recipe. Like.. it’s awesome! Really!

I’ve found a really delicious healthy make-ahead-and-freeze recipe for breakfast sandwiches.  These things are super tasty, and fast to whip up.  I made a dozen yesterday while Nathan was giving L a bath, and now they’re waiting in our freezer for the next busy morning.  Just pop them into the microwave for a minute or two, and you’re golden.

I wanted to keep them healthy but high in flavour, so I’ve used whole-wheat English muffins, an egg, a thin slice of light mozzarella, some Canadian (back) bacon, salsa, and cilantro. Pow! Super flavourful! The salsa was a great idea, adding very few calories, but a ton of flavour!

1327706121_muffin_top_pan

The eggs I baked in a muffin top pan, so I cooked them all at once in a matter of 10 minutes!

20130618_124302

Healthy Mexi Breakfast Sandwiches for the Freezer

12 Whole Wheat English Muffins
12 Eggs
12 slices Canadian Bacon
12 thin slices light mozzarella or cheddar cheese
1/2 cup Salsa
1/2 bunch Cilantro, roughly chopped or leaves picked off
Pepper

Preheat oven to 350F. Spray 2 muffin top pans, or large muffin pans or ramekins with non-stick spray. The muffin top pan above works best, based on my experiments!  Crack an egg into each space, and break the yolks with a knife.  Add some freshly ground pepper and bake for 10 minutes.

Meanwhile, fry the Canadian Bacon over medium heat for 2 minutes/side. It’s pre-cooked, so you’re just trying to brown it a bit.

Slice open the English Muffins and top each side with 1 teaspoon salsa, some cilantro leaves, a cheese slice, and the cooked Canadian bacon. When the eggs are done, pop one onto each, and close your sandwich.

Allow to cool for 10 minutes, then wrap with cling wrap or parchment paper and freeze.

To cook from frozen: Unwrap and place on a plate. Cover with a piece of paper towel or microwave cover, and microwave 1 1/2 – 2 minutes on high heat.

To cook from fridge temperature: Unwrap and place on a plate. Cover with a piece of paper towel or microwave cover, and microwave for 1 minute.

Enjoy!

Source: Adapted from The Yummy LifeMexi Breakfast Sandwiches

Cucumber Hummus Turkey Roll-ups

Cucumber rollups

This! Such a great snack. It takes minutes to make, has some great protein, and tastes delicious (and no, I wasn’t even starving, so this is legit).  If you’re searching for a healthy snack and a way to get a bit more veggies into you, try out these cucumber hummus turkey roll-ups.  You could also sub in zucchini and/or ham.  This is a perfect 150 calorie snack!  (And you get double of what’s pictured here).

Busy mamas (or the ones with newborns, like me), you can whip up a big batch of these in just a few minutes and pop them in the fridge for emergency snacking.

Speaking of newborns.. yep, I had my wee little Andrew 2 weeks early.  I’m not sleeping much (4-5 hours, which is an improvement from 1-3 hours), but I’m sure smitten.  He likes to be snuggled, and that’s about it.

2015-01-22 16.08.46

Back to these roll-ups.. Make them.. ready, set, go!

PicsArt_1421970098764

Thinly slice some cucumber or zucchini, spread on some hummus, top with turkey or ham pieces, and roll! Or save time and eat them flat.  So easy!

PicsArt_1421970285558

cucumber hummus turkey roll-ups

A 4” long piece of cucumber
2.5 Tablespoons hummus
3 oz turkey breast

Thinly slice the cucumber vertically into strips (use a sharp knife, or a vegetable peeler).  You’ll have 12-15 strips.

Spread some hummus onto each slice, top with pieces of turkey breast, roll, and enjoy.

5 minute strawberry banana frozen yogurt

IMG_20150105_193421

Searching for some healthy treats now that we’re all feeling the need to eat a bit lighter after the last 3 months of food crazies?  Yeah, me too.  I still want a little something sweet and delicious, and this fro-yo really hit the spot.  Strawberries, bananas, and yogurt. Om Nom!  Sweetened with agave. You could use some stevia in place of some of the agave too.

Can we talk about babies for a minute though?  I’m going to have a baby soon! CRAZY! I mean, nothing new, I’ve been pregnant for 8 months.. I’ve had a baby before.. but having a toddler and a newborn? eek!  Not ready!  How do you become ready?  I’m not sure that’s a thing.  I think we’ll just be winging it, no matter what.  But really, you should see my freezer because it’s pretty much stuffed to capacity with portioned out dinners. Yep, I’m that lady.  Preparing for baby is all about food in this house.  Baby bedroom? meh.  But a full freezer is a MUST.  I still have so much I want to make.

I portioned a bunch of this frozen yogurt treat out so I can pop one into a bowl anytime.  I just used a silicon muffin pan. Perfect!  They’re all waiting in a ziplock bag for my next strawberry craving. 15 minutes to soften up a bit. I can handle that.

5 minute strawberry banana frozen yogurt

4 cups frozen strawberries
1 frozen banana in chunks
6 Tablespoons organic agave
1 cup plain non-fat yogurt (regular or Greek)

Dump everything into a food processor or high power blender and blend for about 5 minutes, or until smooth and creamy. Scrape down sides as needed.

Serve immediately or freeze. Just remember that it’ll harden up in the freezer, so you’ll need to let it soften for 15 or so minutes before serving.

Calorie-free ways to make your water taste better

images

Water is so so important, as I know you’ve heard over and over again. Not only is it important to help you maintain optimal health, lubricate your joints, promote proper digestion.. but it also really helps with weight maintenance or losing weight, staving off headaches, avoiding cravings, and helping with mood. Wow, right?!

I know that when I haven’t been drinking enough water, the first thing I want is sugar. ANYTHING SWEET, and NOW! Use that as a sign and gulp down 4-8oz of water, wait 5-10 minutes, then grab a healthy snack if you’re still feeling hungry.

I know the old saying that everyone should drink 8 glasses of water per day, but that varies so much depending on your weight, activity level, and even the weather. A good goal to aim for is half your body weight, in ounces. So if you weigh 150 lbs, then you’d want to drink at least 75oz of water per day. Add in MORE if it’s a really hot day or if you’ve done a super sweaty workout.

Getting bored of the same old glass of water? Add some flavour!

Calorie-free ways to fancy up your glass

  • a wedge of lemon or lime
  • a slice of orange
  • a slice of cucumber
  • a sprig of mint
  • some berries
  • frozen grapes
  • cubes of watermelon
  • a bit of freshly grated ginger
  • use sparkling water

abstract glass strawberries splashes 3187x4124 wallpaper_wallpaperswa.com_33

Addicting Chocolate chip Cookie Protein Bars

20140309_115735

Maybe I’m being overly liberal with the term “protein bar,” but these do have a good amount of protein in them (lots of nuts!). They’re really just a very delicious almost-clean-eating-friendly treat that I just can’t stop stuffing into my mouth. Seriously.. I’ve frozen the entire batch, but that hasn’t stopped me!

They’re sweet, salty, crunchy, and taste like cookies without added refined sugar or processed flours.  You could even use gluten-free oats, or omit the oats all together.   But you’ve been warned: I bet you can’t stop at just one!

Addicting Chocolate chip Cookie Protein Bars
from Shutterbean.com

1 1/2 cups toasted cashews
1/4 cup rolled oats
1/2 cup Medjool dates, pitted and chopped up
2 Tablespoons maple syrup
1/4 teaspoon cinnamon
1/2 cup chopped walnuts
1.75oz weight chopped dark chocolate (I used Lindt’s with sea salt)
1/8 tsp sea salt

Blend cashews and oats in food processor for about 30 seconds until coarsely chopped.  Add in the dates, maple syrup, cinnamon, and sea salt. Blend for another 30 seconds until the dough is sticky but still a bit crumbly.  Add in the walnuts and chocolate, and blend for a final 30 seconds, until it’s well combined.

Line an 8-inch square baking pan with parchment paper. Dump in the mixture, cover with another piece of parchment paper, and push it down until it’s nice and even across the bottom of the pan.  Place in freezer for 4 or more hours, then cut into 2-inch squares with a sharp knife.

I like to store the squares in a container in the freezer. They’ll keep for about 2 months, but there’s no way they’re lasting that long in this house!

Guilt-free Gingerbread Latte

latte

With a Tall Starbucks Gingerbread Latte coming in at 260 calories (and you’re not just having a Tall, right?), these festive Feels-Like-Christmas drinks help us pack on the pounds. It’s no wonder, considering what’s in all that flavour syrup.

I’ve experimented and found a lightened up version with no artificial-anything in it. YUM!  At only 75 calories, you can definitely fit this one in.

Guilt-free Gingerbread Latte

1-2 shots espresso (to taste) or strong coffee
2 teaspoons maple syrup (or to taste)
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
1/8 teaspoon cinnamon
1 c unsweetened vanilla almond milk

Stir together espresso, maple syrup, and spices in a mug
Heat and froth the almond milk until hot and pour over spicy espresso mixture. Enjoy!

calorie-free additions to make your food taste great

herbs and spices

Are you getting bored with the same old same old thing to eat?
Here are some ideas to add lots of flavour without adding any significant calories.  I like to call these my FREE foods. Big flavour, no guilt!

Herbs and spices – I love love love cinnamon. I’ll sprinkle it on sliced apples, in my yogurt, and in my oatmeal. Toss herbs and spices them into and on everything! Chicken with rosemary is great.  I use this Southwest mix on my roast veggies as well as grilled meats, instead of using a commercial (high-sugar!) BBQ sauce: 
Smoky Southwest Seasoning (add to meats and veggies before roasting or grilling)
1 Tbsp chili powder
2 tsp ground cumin
1 tsp coriander
½ tsp onion powder
½ tsp garlic powder
½ tsp dried oregano
½ tsp smoked paprika
1 tsp sea salt

Red pepper flakes (ok, this falls into the herbs and spices category, but I loooove them.  Red pepper flakes are fabulous in scrambled eggs, and on top of mashed avocado on toast.

Lemon or lime juice – add a squeeze to fish or on top of any food that you want to add a little pick-me-up, or drop a wedge into your water.

Mustard – add to sandwiches or dressings for a big punch of flavour

Tabasco or Sriracha hot sauce – so good in eggs or with a bit of Braggs liquid aminos (a gluten free alternative to soy sauce) in a stir fry.

Garlic and ginger – add one or both to roast or pan-fried veggies

Salsa – while this isn’t calorie-free, it’s very low in calories, and you’ll only be using a little bit.  Add a spoonful to scrambled eggs, use as a sandwich spread, or as an alternative to salad dressing.

Grilled Fish Tacos with Cabbage Citrus Slaw

2014-03-24 10.56.35

This is one of my favourites for dinner. My daughter will eat parts (hold the spice). I give her yogurt “dip,” fish, pieces of tortilla, and avocado.

You can get fresh fish if you’ll be making this within a day or so, otherwise I like keeping a bag of cod fillets in the freezer. Pull one out to defrost in the fridge the night before.  The best part is that this recipe only takes about 20 minutes to make, start to finish, including prep! That’s a win for this mama!  When I have it, I LOVE using mango salsa.

Calories will vary depending on the tortillas you use. Mine are 100 calories each. Meal is 425 calories (makes one serving)

6 oz raw cod or other white fish, washed and patted dry
¼ teaspoon sea salt
2 6-inch whole wheat tortillas
1 Tablespoon salsa
1 Tablespoon plain non-fat Greek yogurt
¾ cup shredded raw cabbage (I prefer red). Add kale if you like.
1 small handful of fresh cilantro sprigs
¼ of a lime (you’ll use the juice)
cayenne pepper (to taste)
¼ medium avocado, sliced

Preheat broiler to high

Season fish with salt and broil for 3-5 minutes per side, or until it flakes easily with a fork.

Wrap tortillas in a damp paper towel and microwave for 30 seconds. Place on a plate and top with yogurt, salsa, fish, cabbage, cilantro, avocado and a squeeze of lime juice.  Sprinkle on cayenne pepper to taste.

Fold and serve.

PS: This one can be messy!

Roast Maple Balsamic Brussels Sprouts with Pecans

20131120_172709

Not a Brussels sprouts fan?  Let me tell you, I’d only ever taken the required single bite at special holidays these last 30-odd years of my life, until I saw this recipe and just KNEW that it was my ticket to Brussels sprouts enjoyment.. and hey, I was actually right!  I’ll eat a plate full of these now! I’m not even exaggerating!  Tonight when I made them, they were sitting out still, and I kept going back for more to snack on.  They’re like the gateway to any other Brussels Sprouts that might get thrown in your path.

With Thanksgiving coming up, these are a perfect clean option. The maple syrup and balsamic vinegar add some tangy sweetness, and the pecans add some crunch.  I’ve also been known to toss in some dried cranberries.

Here’s what I did:

I washed up the lovely little Brussels Sprouts – I had just under 2 pounds.

20131120_164027

I trimmed off the ends, and cut the bigger ones in half.

20131120_165231

I tossed them along with 1/4 cup chopped pecans and 1 Tablespoon Extra Virgin Olive Oil, salt, and freshly ground pepper.

20131120_170216

I popped them into a preheated 450F oven, and baked for about 20 minutes, until I saw some nicely charred bits.

20131120_172505

I stirred up my 2 Tablespoons of balsamic vinegar and 3 Tablespoons of maple syrup, then tossed the lot together.  I served them immediately. YUM!

20131120_172655

Roast Maple Balsamic Brussels Sprouts with Pecans
1 1/2 – 2 pounds Brussels sprouts, washed, stems trimmed, and large ones cut in half
1/4 cup chopped pecans
1 Tablespoon Extra Virgin Olive Oil
Himalayan Salt, and Freshly ground pepper
2 Tablespoons Balsamic Vinegar
3 Tablespoons Maple Syrup

I preheated the oven to 450F.
On a parchment lined baking sheet, I tossed together the Brussels sprouts, pecans, oil, and salt and pepper.
I roasted them for about 20 minutes, or until I saw some nice charred bits.
I whisked together the vinegar and maple syrup
I pulled the sprouts pan out of the oven and tossed them with the vinegar/syrup mixture, and served right away.

Pages:1234