healthy | Cake and Greens: Fitness and Nutrition Support

Posts tagged with: healthy

Apr 12, 2016 |

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Healthy Baked Bananas

I have a wicked sweet tooth, and often just have to indulge, but I don’t want my treats to completely derail me from healthy eating (ok, there’s sometimes a place for a delicious doughnut from a local shop, or a slice of chocolate cake).

This healthy baked banana has no added sugar, just what’s naturally in the banana itself and some stevia-sweetened chocolate chips. You don’t need the typical marshmallows and loads of chocolate. I’ve even topped mine with a few dollops of greek yogurt that I added vanilla stevia to. Sprinkle with cinnamon, and you’ve got the perfect indulgence.

Healthy Baked Bananas

Serves 2

1 Banana – cut open lengthwise
Pinch of Cinnamon
A few sliced strawberries or some blueberries
2 tsp unsweetened coconut flakes
Optional: a teaspoon of chopped dark chocolate (I use Lily’s stevia sweetened chocolate chips)

Sprinkle banana with cinnamon and stuff in the rest of the ingredients.

Wrap in tinfoil and roast in the oven at 350 degrees for 15 – 20 minutes or bbq for 10 minutes. Top with some greek yogurt after adding in some stevia and vanilla extract.

Enjoy!

Jan 27, 2016 |

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Easy Paleo Friendly Wraps

I’d been searching for gluten free wraps at my grocery store and could never find anything that I really liked, so I was curious when I came across this recipe. I’ve modified it a bit to make it easier (blend it all in your blender instead of whisking like crazy). It’s easier than I thought it’d be to whip up a batch of wraps, and they freeze well too, so you can double it and be set for a while.

We used these for shredded chicken tacos, but you could use them in place of crepes for a yummy breakfast or dessert.. Bonus – they’re *kinda* healthy.

Easy Paleo Wraps

Recipe adapted from Stupid Easy Paleo
Makes 8 6-inch tortillas

2 eggs
2 teaspoons melted coconut oil
2 Tablespoons water
1/2 cup tapioca flour
2 teaspoons coconut flour
1/4 teaspoon sea salt

Blend all ingredients together on high until smooth.

Heat small nonstick skillet (mine was a 6-inch, but 8 works too) over medium heat. When hot, pour in about 1/8 cup of batter and swirl to coat the bottom. Flip when it starts to bubble like the top of a pancake – about 30 seconds). Cook the other side for about 20 seconds and remove to a plate.

Repeat with the rest of the batter.

To freeze, allow to cool completely, then wrap tightly and lay flat. Defrost in the fridge overnight before using.

dinner healthy paleo Recipe wraps

Jan 20, 2016 |

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Healthy Homemade Tomato Sauce

I love comfort food, and in the winter this easy homemade tomato sauce has been a life saver. I made a double batch and have used it for zoodles and meatballs (above), as a base for a yummy taco sauce, and in a super simple tomato soup with tons of depth of flavour. It’s super easy to freeze in portions so you can pull one out whenever you need a bit.

I’ve simplified the recipe from the Fixate cookbook (farourite cookbook right now!). It’s low sodium and packed with healthy things.
Get the cookbook in Canada here.

Healthy and delicious homemade tomato sauce

2 Tablespoons olive oil
1 medium onion, diced
4 cloves garlic, minced
1 (6oz) can tomato paste (no salt added)
2 cans (28-oz each) whole peeled tomatoes or organic crushed tomatoes, pureed in a blender
2 Tablespoons honey
1 teaspoon sea salt
1/4 teaspoon ground black pepper
2 teaspoons dried basil or 3 tablespoons finely chopped fresh basil

Heat oil in large saucepan over medium-high heat. Add onion and cook, stirring frequently for about 5 minutes, until onion’s translucent.

Add garlic and tomato paste. Cook, stirring constantly for about 2 minutes.

Add tomatoes, honey, salt, an dpepper. Bring to a boil, stirring frequently.

Reduce heat to low and stir occasionally for 1 hour.

Enjoy!

dinner healthy homemade tomato sauce

Jan 5, 2016 |

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Seared Tuna Bowl

I have to share, oh yes I do! I had an idea of making this Asian/Hawaiian inspired bowl of awesome, and it turned out so well in my opinion. There’s an awesome ginger miso sauce that’s the bombay. I’m semi-scared of raw fish for some reason, especially when I buy it at the grocery store and prepare it myself. Learning to be done! So I seared it, which adds some awesome flavour anyhow, so no harm done!

You really have to try this. It’s got lots of ingredients, but is easy to make! Rice, splash of vinegar. Chopped up veggies, fish, and sauce. boom!

Seared Tuna Bowl

Serves 4

For the sauce:
1 1/2 teaspoons miso paste
2 tablespoons soy sauce or aminos
1 teaspoon fresh grated ginger*

Mix everything up and set aside

For the bowl:
4 cups cooked brown rice
4 teaspoons rice wine vinegar (or other vinegar)
2 cups diced cucumber
2 cups grated carrot
4 thinly sliced green onions
1/4 cup thinly sliced seaweed**
1 avocado, cubed
2 teaspoons coconut oil
1 to 1 1/2 pounds fresh ahi tuna

Heat coconut oil over high heat. Sear Tuna on all sides (like 10 seconds per side, max), then slice into bite sized pieces.

Mix rice wine vinegar with rice. Assemble bowls by adding to each one: 1 cup rice, 1/2 cup each of cucumber and grated carrots, 1/4 avocado, some seaweed, and green onions. Top with tuna and drizzle over some sauce.

* try freezing the ginger whole, then grating with a microplane
** Check the foreign section of your grocery store. Costco also carries little packs of seaweed sheets

dinner healthy healthy meal tuna tuna bowl

Feb 24, 2015 |

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The best healthy 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.

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.

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.

breakfast clean eating healthy Recipe snack swiss overnight oats

Jan 23, 2015 |

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Cucumber Hummus Turkey Roll-ups

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.

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

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!

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.

150 calories cucumber healthy healthy eating hummus Recipe snack turkey

Oct 29, 2014 |

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Grilled Fish Tacos with Cabbage Citrus Slaw

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!

clean eating dinner fish healthy healthy eating Recipe whole foods

Sep 22, 2014 |

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pumpkin-less healthy pumpkin spice latte

Am I crazy? maybe maybe. Today was one of those days where I just wanted to cozy up on the couch with a warm mug of pumpkin spice latte and not move a bit. Tragedy – no pumpkin puree in the house! Not a problem though, because this recipe is pretty dang good, and I don’t even miss the pumpkin. Bonus: no having to open a full can or make your own when you’re just going to use a tiny bit anyhow.

pumpkin-less pumpkin spice latte

A cake and greens original
Makes about 12oz

1-2 shots of espresso, or 1/3 cup very strong coffee
1/4 teaspoon pumpkin pie spice
1-2 teaspoons maple syrup or a few drops stevia, to taste (I use maple syrup)
3/4 cup unsweetened vanilla almond milk
a dash of cinnamon

Pour your espresso or coffee into your mug and stir in spice and sweetener. Steam or heat and froth your almond milk, and pour into your mug. Top with a dash of cinnamon.

Enjoy!

beverages drinks fall healthy pumkin free pumpkin spice latte

Aug 21, 2014 |

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quick and clean snack ideas

Snacking.. good or bad? I’m a strong believer in it being a very good thing, as long as it’s intentional. You know those moments when you’re out trying to madly get some errands done and the bear in your stomach rears its head, telling you that you need to eat ALL THE THINGS, and right now?! Yeah, that one.. We really want to avoid it, and the number 1 way is to have a healthy snack planned, plus a few extras always available in your car or purse.

My #1 healthiest option is a shakeology, but here are some more great options that I love.

Toast with avocado: mash 1/6 of an avocado on a slice of whole grain toast, add a sprinkle of salt, a squeeze of lime, and some red pepper flakes. I can’t get enough of this!
Nuts: Seriously.. I don’t go anywhere without a little bag of nuts. They’re my emergency on-the-go snack food. Protein and healthy fats. Boom! Just be aware of how many you’re eating. 15 almonds is 100 calories.
Hard boiled eggs: I like to cut one or two in half, sprinkle with salt, and add a bit of salsa. These are even decent on the go.
Edamame: Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.
Greek yogurt and berries: Top 1/2 cup plain non-fat greek yogurt with berries (defrosted frozen blueberries have lots of delicious juice to mix in). You can add a bit of high protein whole-grain cereal, seeds, or granola for crunch.
Veggie sticks and hummus: A few tablespoons of hummus and 10-15 baby carrots, or celery sticks. Yum.
Apple and almond butter: Slice up an apple, sprinkle with cinnamon, and dip into a tablespoon of peanut butter or almond butter.

What are your favourite snacks to keep you fuelled throughout the day, or stop the hungry bear while on the go?

clean eating healthy nutrition snacks