Salsalicious Tuna & Quinoa Salad

Alright guys here’s a protein rich, delish recipe I have a few days a week as a second lunch. It’s super easy to whip up and the best salsa of all time, Neal’s Brother All Natural Corn Salsa, takes the taste of this simple dish to the next level. I’m telling you, no other salsa will do, you have to pick up a jar of this bad boy at Marketfresh or Goodness Me! You could easily do this recipe with diced chicken or canned salmon too. Ever wonder why we are always using quinoa in our recipes? Check out http://healthnfitnesshops.com/7-health-benefits-of-quinoa.html/ for a full run down of the health benefits of this super food!  

Salsalicious Tuna & Quinoa Salad (1 serving):

1 can of tuna (packed in water)

3 tbsp of Neal’s Brothers All Natural Corn Salsa

1/4 cup (measured dry) Organic quinoa

1 cup of raw spinach

1) Cook your quinoa as instructed, then toss it with the tuna, salsa and spinach. Dig in and enjoy the delicious tangy-ness that is this salsa (I’m telling you, you’ll never be able to eat another salsa again!)

Macronutrient Breakdown (1 serving):

Calories-314

Fat-3.2g

Carbohydrates-38g

Protein-35g

Shakshuka

We experienced our first Shakshuka in a restaurant we visited in the UK and fell in love with the flavours. After that it was a question of how we could recreate it in our own home. This dish is of Tunisian origin but is also popular in many other Northern African countries like Egypt. Think rich tomato stew with eggs poached on top. For our version, we decided to up the protein and spiciness quotient by adding in some spicy chorizo. Although traditionally eaten at breakfast, we like this dish as a light lunch or dinner served with a nice garden salad on the side 🙂

Shakshuka (makes 6 servings):

1 tbsp olive oil

1/2 a large onion, diced

2 cloves garlic, minced

100g Chorizo, chopped

1 medium red pepper, diced

1/2 can (14oz) diced tomatoes

1/2 can (14oz) crushed tomatoes

1 tsp chili powder

1 tsp cumin

1 tsp dried parsley

2 tsp smoked paprika

1 tsp cayenne pepper

Salt and pepper to taste 

12 eggs

1) Saute onions in a wide, shallow frying pan over medium-high heat until they start to soften then add garlic and cook 2 additional minutes. Add the chopped pepper and chorizo and cook 5 mins longer. 

2) Add the canned tomatoes (both kinds) and all spices/herbs and simmer over low heat for 10 mins or until reduced slightly. Add salt and pepper to taste. 

3) Crack the eggs into the mixture, distributing evenly (you can do half the eggs for the dinner meal and do the other half the next day for lunch if you like). Cover with a lid and let cook for 10 mins or until the whites of the eggs are cooked (but egg yolks still liquid).

4) Serve with a large spoon making sure the eggs don’t break. Top with some more dried parsley as garnish and enjoy!

Macronutrient Breakdown (per serving=2 eggs/serving):

Calories-450

Fat-19g

Carbohydrates-46g

Protein-26g

Salmon Fish Cakes

I was out at Home Sense this past week and stumbled upon Jamie Oliver’s Food Revolution Cook Book. What I like about Jamie’s recipes is that he loves using whole, organic, nutrient rich ingredients. I rarely buy recipe books but I thought it was a steal for $15. So I swiped it up and here is our first creation from it. These Salmon Fish Cakes are great as a topper to a big tossed salad or served with a side of stir fried veggies 🙂

Salmon Fish Cakes (makes 12 large fishcakes):

2lb potato, peeled and chopped

1000g salmon fillets, skin on, bones removed

1 egg

3 tbsp egg whites

1/4 cup parsley, fresh and chopped

2 tbsp flour

2 lemons

2 tbsp olive oil

salt and pepper

1) Boil a pot of water and once boiling, add in the potatoes. Cook the salmon above the potatoes in a steamer or colander covered with aluminum foil to keep the heat in, over medium heat for 10-12mins (until the potatoes and fish are cooked).

2) Remove the fish, drain the potatoes and return them to the pan to mash. Mash them with a little salt and pepper and cool completely. 

3) Once the mash is cooled, flake the salmon into it with 2 tbsp of flour, then add the egg and whites, parsley, and a good pinch of salt and pepper. Grate the zest of 2 lemons then mix everything until well combined.

4) Form the cakes into 12 balls, flatten slightly then put on a tray in the freezer for an hour to firm up.

5) Put 1 tbsp of olive oil in a large saute pan over medium heat. Once the oil is hot, add 1/2 the fishcakes in and cook 3-4 mins per side or until golden and warmed through (you will likely have to use two pans for this amount of fishcakses). Serve with a nice side garden salad or some green beans for a well balanced dinner!

Macronutrient Breakdown (per fishcake):
Calories-301
Fat-15g
Carbohydrates-20g
Protein-23g

Winter Warmer Fish Stew

Winter is the season where we crave a hot, hearty meal that makes us feel warm after a chilly day. We usually go for a nice beef or chicken stew, but we decided to mix it up and make a fish stew instead. And although I wish we lived by the coast and could grab our seafood from a local vendor on the shore, we make do with what we can get locally here in Guelph. So grab some mussels, prawns, white fish and whip up this little Winter Warmer Fish Stew tonight!

100g of all natural chorizo (chopped)

1 tbsp + 1 tsp olive oil

1 cup of onion, diced

2 cups fennel, diced

4 cloves garlic, diced

2 tbsp tomato paste

14 oz can of chopped tomatoes

1 can cannelloni beans (drained and rinsed)

4 cups fish stock (vegetable or chicken is fine but won’t create the same rich fish flavour)

1 cup of dry white wine (or you can use additional stock here if needed)

1 tsp fish sauce

8 oz firm white fish (think halibut, cod, mahi mahi, tilapia etc)

1lb mussels, fresh (which yields about 1/3 of a pound of raw mussels, no shell)

1lb prawns (deveined, shells off)

1/4 cup parsley roughly chopped

salt and pepper to salt

1 lemon

1) In a large pan, brown chorizo in a 1 tsp of olive oil. Make sure the chorizo casing is removed and once browned, set aside. Wipe any fat left in the skillet. 

2) In the same pan heat 1 T olive oil on med high heat. Add fennel, stirring often for 3-4 minutes then add in the onion and saute on medium-low heat until tender (about 10 minutes) and add garlic for final 2 mins of cooking. Increase the heat to high and add the tomato paste. Stir constantly until the colour of the paste darkens slightly (2-3 mins).

3) Turn the heat back to medium-high and add the white wine (or sub in 1 cup broth). The alcohol should evaporate after about 2 mins. At this point add the chicken stock, tomatoes, browned chorizo, and fish sauce and bring to a boil (this is a great time to add salt and pepper to taste). 

4) Add fish, prawns, and mussels (in that order, stirring for about 2-3 mins before each new addition). Once you have added the mussels, cover the pan with a lid until and cook until all fish is cooked through and mussels open (less than 8 mins)

5) Finish with a good squeeze of lemon (to taste). Then add in your cup of cannelloni beans and sprinkle with parsley to serve!

Macronutrient Breakdown (per serving):

Calories-466

Fat-16g

Carbohydrates-36g

Protein-45g

Slow Cooker Pulled Pork

Pulled pork is one delicious meal, there’s no denying it. But it’s hard to find a recipe that isn’t crazy high in fat, without a lot of added sugar. So we whipped up a JMTraining version in our kitchen with only 5g of sugar and 15g fat per portion. No pre-made, glucose rich BBQ sauces in here…just homemade slow cooker, saucy goodness!


Slow Cooker Pulled Pork (serves 10):


3.5lb pork shoulder blade roast
1 cup onions, chopped
6 cloves garlic, minced
2 tbsp olive oil
1/2 tsp salt
1/2 tsp pepper
2 tbsp chilli powder
2 tsp ground coriander
2 bay leaves
1/2 cup tomato paste
1 tbsp brown sugar
2 tbsp apple cider vinegar
2 tbsp Worcestershire sauce
14oz homemade pasta sauce (if you’re in a hurry use 14oz crushed tomatoes with basil and oregano added).

1) Season pork with salt and pepper and brown in pan with 1 tbsp oil on medium high heat. Once browned, transfer to your slow cooker.

2) Add 1 more tbsp oil to pan and sauté onions, garlic, chili powder, coriander, bay leaves all together until onions are softened (5mins).

3) Add tomato paste and cook for a few minutes until darkened then add in pasta sauce, sugar, Worcestershire and vinegar. Then pour into slow cooker with the pork and cook for 8 hours on low.

4) Take the pork out and pull it apart with two forks or cool and use your hands (remove any visible fat). Put liquid into a pan (scrape of fat layer) and reduce over medium low heat for about 10-15mins until reduced by at least half. Pour back into slow cooker with the pulled pork and combine to reheat.
Great served in a baked potato with a side of tasty greens! 

Macronutrient Breakdown (per serving):
Calories-288
Fat-15g
Carbs-8g
Protein-30g
Sugar-5g

Vietnamese Spiced Pork Tenderloin

While travelling in Vietnam, Jon and I had the pleasure of enjoying what we would call the BEST sandwich we have ever had. This sounds crazy that a sandwich could be so epic, but if any of you have been to Vietnam or tried a Banh Mi, you may understand what we are talking about! This deliciousness is so simple yet hits every taste bud in a truly epic way. The pork used in it is also pretty amazing on it’s own, served with a side of rice and stir fried vegetables. So we have put the recipe below for a great mid week meal high in protein and even bigger on flavour! This recipe was passed our way from our good friend, Dan Graham, who made it a few weeks ago and had everyone raving about it. We adapted it slightly but it is definitely easy and worth making any day of the week!

Vietnamese Spiced Pork Tenderloin (makes 6 servings):

1200g of pork tenderloin, boneless, white gristle removed

1/4 cup of rice vinegar

3 cloves of garlic, minced

1 tbsp soy sauce

2 tbsp fish sauce

2 tsp sriracha

1 tsp black pepper, finely ground

1 tsp chinese 5 spice powder

1 tbsp olive or coconut oil

1) Combine all ingredients except the pork and oil in a bowl and mix well.

2) Score the pork  in shallow 1/8 inch deep cuts, 1 inch apart on a diagonal all along the pork, then the other way on a diagonal on the same side. Flip it over and do the same on the other side (see video http://foodwishes.blogspot.ca/2016/01/pan-roasted-5-spice-pork-loin-pleasing.html).

3) Place the scored meat in the marinade, getting it in all the creases on both sides, then cover and let marinate for at least 30 mins. 

4) Heat the oil in a pan over medium high heat and cook about 5 mins per side or until browned on the outside. Once at the final stages of cooking on the second side, baste the pork with some more marinade. Flip back over and brush the other side too. Make sure the pork is cooked through and then set aside to rest. Rest for 5 mins before slicing thinly. Serve a top some steamed rice with a side of sauteed veggies or save some and make our Banh Mi (recipe to come) for a special treat!

Macronutrient Breakdown (per serving):

Calories-252

Fat-9g

Carbohydrates-2g

Protein-40g

Tortilla Crusted Chicken

Looking to spice up your chicken dinner this week? Why not make a healthier version of a crispy coated chicken? We used tortilla chips to coat our chicken breast and topped with salsa, black beans and a little cheese for a tasty mid week dinner. Dip it in 1 tbsp of guacamole for a perfectly balanced flavour combination! Served perfectly with a side of green beans 🙂

Tortilla Crusted Chicken (serves 6):

1.5lb chicken breast (boneless skinless)

3 egg whites

2 tbsp unsweetened almond milk

1/3 cup dry seasoned breadcrumbs

200g of tortilla chips 

1/2 tsp chili powder

1/4 cup of shredded cheddar cheese

1/3 cup of salsa

1/4 cup black beans

2 tsp olive oil

1) Prepare a baking sheet lined with parchment paper. Crush the tortilla chips or use a food processor to get them to breadcrumb consistency. Pound the chicken breasts out with a meat mallet to get them to a thinness of about 1/2 an inch.

2) Combine the breadcrumbs, tortilla chips and chili powder in a bowl or on a plate and put the egg whites in another bowl. Dip the chicken in the egg whites then coat with crumbs on both sides and set aside. 

3) Heat 1 tsp oil in a frying pan over medium high heat and fry half the chicken on both sides until browned on the outside (doesn’t need to be fully cooked). Once done, transfer to the baking sheet. Fry the rest of the chicken and put on the baking sheet. Top each piece with salsa, black beans and a little cheese, then bake in the over at 400 degrees for about 10 mins or until cooked through and cheese melted. 

4) Serve with guacamole if you like and a side of green beans (neither included in macro count so consider this when deciding on sides). Enjoy every tasty bite!

Macronutrient Breakdown (per serving):

Calories-376

Fat-14g

Carbohydrates-30g

Protein-34g

Succulent Beef Stew

When the days and nights are frosty, we are always looking for good winter warmer recipe ideas. This Succulent Beef Stew recipe is a regular occurrence in our house because you can easily whip it up and throw it in the oven or slow cooker to cook to perfection. Because it’s cooked for longer, the beef turns out super tender. This dish would make a great addition to your weekly recipe plan so try it out!


Succulent Beef Stew (makes 6 servings):

1000g outside round beef roast, cubed (you can use another cut of beef but the macros will change)

1 cup of onion, diced

4 cloves of garlic, diced

1/2 cup of sliced carrot 

28oz of canned crushed tomatoes

14oz of canned chopped tomatoes

1 cup of organic beef broth

4 bay leaves

2 tbsp smoked paprika

1 tbsp cumin

1 tbsp coriander

1/2 tbsp basil

1/2 tbsp oregano

salt and pepper to taste

1 cup of chopped zucchini

1 cup of chopped red pepper

600g of sweet potato, cooked and mashed

1) Preheat the oven to 375 degrees. Saute the onion, garlic and carrot in a large roasting pan until softened. Then brown the meat. 

2) Once the meat is browned, add in the tomatoes, broth, bay leaves, spices, herbs and salt and pepper. Bring to a boil mixing to combine, then turn off the heat and cover the pot to put in the oven. Leave the stew in the oven to cook for 2-3 hours (the longer, the more tender the meat). You can also use a slow cooker here if you need to leave the house while the stew is cooking. 

3) After 2-3 hours throw the peppers and zucchini into the pot and return to the oven for a final 45mins. 

4) Take the stew out and make sure it’s of desired thickness (if the sauce is too thin, thicken with flour by making a roux). Remove the bay leaves and serve, piping hot over 100g of sweet potato mash and 1/2 cup of spinach wilted into each portion…tasty stuff!

Macronutrient Breakdown (per serving):

Calories-421

Fat-9g

Carbohydrates-40g

Protein-45g

Chinese Pork Sizzler

Sometimes we have that craving for Asian cuisine, but want to make sure we are sticking to our clean eating diet by avoiding MSG and keeping sodium levels at bay. Our Chinese Pork Sizzler recipe is the perfect remedy for that Chinese food craving…it’s full of those delicious Asian flavours, without all the sugar/salt in there. Great served over 1/2 cup of rice…A dinner that’s sure to impress!


Chinese Pork Sizzler (makes 6 servings):
800g pork tenderloin, diced into cubes
1.5 cups of red onion (1 medium), cut into 1 inch pieces
1 red, 1 yellow and 1 orange pepper, cut into 1 inch pieces (300g total after seeds/stem removed)
4 cloves garlic, diced
1/4 cup cilantro, chopped
1 tbsp chinese five spice
2 tsp corn starch
5 tbsp soy sauce
2 tbsp balsamic vinegar

1 tbsp honey
2 tbsp coconut oil
1 green chili, chopped
Sea salt and pepper to taste
Sriracha to taste (optional)


1) Put some rice on to cook first (follow instructions on the packet). Then heat 1 tbsp of coconut oil in a wok or large fry pan over medium high heat. Add the pork and Chinese five spice powder and toss to coat. Cook until browned then remove and set aside.


2) Wipe the pan clean, add the other tbsp of coconut oil. Add the peppers, onions, garlic and chili pepper to the pan and saute for about 5 mins until slightly browned.


3) Stir in the cornstarch and soy sauce and cook for less than 1 min. Add the pork back into the mixture as well as the balsamic vinegar and honey. Cook until the pork is cooked through and sauce is thickened to desired consistency. Add black pepper and any salt to taste. Serve on top of 1/2 cup of rice and sprinkle with cilantro (and a little Sriracha if you want it spicy) for a tasty dinner or filling and flavourful lunch!

Macronutrient Breakdown:
Calories-248
Fat-9g
Carbohydrates-13g
Protein-30g
Sugar-7g
Sodium-751g

Slow Cooker Chicken Tikka Masala Quinoa

We are big fans of Indian food so when I saw a recipe for homemade Tikka Masala curry paste in the new Jamie Oliver book, I thought I’d whip up a batch and then create a recipe to use it in. We think of curries as a treat meal as they are generally much higher in fat, and we like to moderate our fats during the week. However, this mid week friendly dish isn’t too heavy on the fat but heavy on that spicy Indian flavour. This baby is made in the slow cooker which makes it super easy to prepare. And although I made the curry paste myself, you could easily use any pre-made curry paste you like if you are looking for a little short cut 😉 Ever wonder why we are always using quinoa in our recipes? Check out http://healthnfitnesshops.com/7-health-benefits-of-quinoa.html/ for a full run down of the health benefits of this super food! 

Slow Cooker Chicken Tikka Masala Quinoa (makes 8 servings):

Tikka Masala Paste (you will use the whole yield):

1 tsp cayenne peppers

2 tsp garam masala

1 tbsp smoked paprika

2 cloves garlic, peeled 

a thumb sized piece of fresh ginger root, peeled

1/2 tsp salt

2 tbsp peanut oil

2 tbsp tomato paste

1 jalapeno (or another green or red chili will work too)

1/4 cup fresh cilantro

1 tbsp unsweetened shredded coconut

2 tbsp almond flour (aka ground almond)

1 tsp coriander seeds

1 tsp cumin seeds

1) Toast the cumin and coriander seeds on medium/high heat until golden brown. Using a pestle and mortar, grind until fine (if no pestle and mortar, this can be done using a small food processor). 

2) Once in a fine powder, whiz in a food processor with the rest of the ingredients until a paste forms. 

Rest of the Ingredients:

1000g chicken breast, cubed

1 1/2 cup quinoa, rinsed

1 cup organic chicken stock

1 cup Thai Kitchen Coconut Milk

14oz of canned, diced tomatoes (that’s half a big can)

200g red pepper, in 1 inch pieces (1 large red pepper)

juice of 1 lime

1 yield of Tikka Masala Paste from above (you could use approx 6 tbsp of pre-made curry paste for a shortcut, but macros will change, and so will spice level so add progressively!)

salt and pepper to taste

1/4 cup fresh cilantro, chopped

Greek Yogurt (optional)

1) Combine all the above ingredients up until the salt and pepper in a slow cooker (except for the red peppers) and stir to combine. Cover and cook on low for 2-3 hours or until liquid is absorbed. Make sure you add the red peppers in half way through cooking time.

2) Add salt and pepper to taste. When you serve it up, sprinkle with cilantro and top with a dollop of plain greek yogurt if you like and enjoy this delish (and not too spicy) Indian Curry creation!

Macronutrient Breakdown (per serving):

Calories-440

Fat-18g

Carbohydrates-33g

Protein-36g