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Posts tagged with: healthy eating

The healthy breakfast recipe you need for your kids

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These pancakes, you guys.. they’re a game changer! Packed with protein AND veggies.. and they can be gluten free. what What?!  Perfect healthier breakfast option for kids and adults too.  I don’t even just feed them to the kids and make myself something else. (You know those gross recipes you’ve tried before? yeah.. yuck).. These are denser than regular pancakes, and delicious.

I end up feeling bad with a dose of bloated when I make my regular light and fluffy gluten-full pancakes, full of white flour and oil.  Not these. These have no oil. They’ve got Greek yogurt, eggs, and VEGGIES!  Today I made them with cooked broccoli. I know, crazy right?  My 3 year old carbaholic rarely eats her vegetables or any protein, so I feel a bit better when I can get these into her.

Top them off with some frozen blueberries defrosted until ooey gooey like syrup.  I’m working on a completely grain-free version too, so stay tuned for that.

Protein pancakes with hidden veggies

  • 4 eggs
  • 1 banana
  • 1 1/2 cup oats
  • 1 cup Greek yogurt
  • 2 teaspoons cinnamon
  • 2tsp vanilla
  • 1c spinach
  • 1 scoop protein powder or Shakeology (optional)
  • A few tablespoons of milk as needed if it’s too thick

Heat non-stick pan over medium heat. Blend all ingredients in blender until smooth. Pour 1/4 cup scoops onto hot pan and cook until bubbles form then start to pop. Flip and cook for another 30 – 60 seconds.

This Makes about 15 pancakes.
21 Day Fix containers: 3 pancakes = approx 2/3 red 1/2 purple 1/2 yellow

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Cucumber Hummus Turkey Roll-ups

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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.

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

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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!

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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.

Grilled Fish Tacos with Cabbage Citrus Slaw

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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!

healthy baked falafels

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Baking falafels.. I know, genius!  I didn’t come up with this myself, even though I should have.  I remember several falafel-making failures, where things were too mushy, my oil was too hot, and well.. too oily!  Black burnt falafels aren’t so great.  Solution? Bake them up until they’re perfectly cooked.

I love that falafels are full of so much flavour, and pack a lot of nutritional value from the chickpeas, garlic, and healthy oil.  These are great inside a pita, on a salad, or even by themselves as a snack!

You can use your favourite falafel recipe, or follow this one below, and bake em up.

Healthy Baked Falafels
Recipe adapted from How Sweet It Is

2 cans Chick Peas (540mL each – low sodium), rinsed and drained
4 garlic cloves, chopped
4 green onions, chopped
1 egg
2 Tablespoons fresh lemon juice
1/3 cup chopped fresh parsley
1/3 cup chopped fresh cilantro
1 Tablespoon melted extra virgin coconut oil
1 teaspoon sea salt
1 teaspoon freshly ground pepper
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 cup whole wheat flour or spelt flour
1 teaspoon baking powder

I preheated my oven to 400F.

I dumped everything except the flour and baking powder into the food processor, and pulsed until crumbly.  Then I added half the flour and baking powder, and pulsed a bit more to mix. I added the rest of the flour and baking powder, and pulsed a few more times.

I scooped balls onto a parchment-lined baking sheet, and flattened them slightly into patties.

I baked them for about 25 minutes – until slightly crispy and cooked through, but still soft in the middle.