Mexican Veggie Lasagna

When I mentioned to Jon that I was going to be making a vegetarian lasagna I think the Italian in him rolled his eyes. But you know I have a way of winning the boy over with flavours and making him forget there isn’t meat in something lately πŸ˜‰ Thinking of going meat free for even a day? This recipe will satisfy even the biggest meat eater in your clan!

Mexican Veggie Lasagna (makes 6 servings):

Filling:
1 red bell pepper, chopped
1 orange bell pepper, chopped
1 yellow bell pepper, chopped
1 cup onion, diced
250g mushrooms, sliced
1 medium zucchini, chopped
1 tablespoon olive
3 cloves garlic, minced

1 tsp dried basil
1 tsp dried oregano
salt and pepper to taste 

Sauce:
400g canned tomato sauce (make sure when you buy it there are no additives like sugar) we used PC Tomatoes First brand, but you could easily sub in canned crushed tomatoes here too
2 garlic cloves, minced

1 tsp cumin
2 tbsp chili powder
2 tbsp mexican hot sauce (we used Valentina)
2/3 cup unsweetened almond milk

salt and pepper to taste 

Other Ingredients:

400g of black beans, rinsed and drained
1 cup lactose free Allegro cheese (4% fat)
8 small corn tortillas

1/2 cup of green onions, chopped

jalapeno (optional)

4 tbsp
salt and pepper

1) Set a baking tray with parchment paper then put all filling ingredients on top and toss to coat. Roast in a 400 degree oven for 25 minutes or until cooked through.

2) For the sauce, combine all ingredients in a bowl and stir until smooth, set aside.

3) To assemble the lasagna put 1/2 cup of sauce on the bottom of a 9x11inch pan. Top with 3 corn tortillas (two whole and 1 cut in half to cover). Then put 1/3 of the veggies filling on top, 1/3 of the black bean mixture then 1/3 of the remaining sauce and 1/4 cup of cheese. Layer with 3 more tortillas the same way, 1/3 of veggie mixture, 1/3 black beans, 1/3 of the sauce and 1/4 cup cheese. For the final layer use 2 corn tortillas, top with remaining veggies, black beans, sauce and 1/2 cup of cheese. Bake on a cookie tray (in case you get some bubbling and run over) at 375 degrees for 20-25 mins until heated through and cheese is melted. Top with 1 tsp creme fraiche, green onions and jalapenos if you like it spicy!

Macronutrient Breakdown (per serving):

Calories-327

Fat-10g

Carbohydrates-41g

Protein-20g

Vegan Black Bean Burgers with Tahini Drizzle

I’ve always wanted to try to come up with a good black bean burger recipe that’s not dry/crumbly, that’s full of flavour and fulfills the burger craving for Vegan/Vegetarian clients. Well I think we’ve done it but you be the judge! 

Vegan Black Bean Burgers with Tahini Drizzle (makes 6 patties, toppings not included in macros):

Burger Patties:

1.5 tbsp ground flaxseed + 4.5 tablespoons water
2 tsp coconut oil
1 small red onion, finely diced
4 cloves garlic, minced
1 large carrot, shredded
2.75 cups black beans, cooked/drained or if canned, drained
1/2 cup oat flour (ground up oats)
1.5 tsp cumin
1 tsp garlic powder
1.5 tsp chilli powder
1/2 tsp paprika
Β½ tsp salt
Freshly ground black pepper

Tahini Drizzle:

3 tablespoons tahini
2 cloves garlic, minced
3/4 tbsp fresh lemon juice
3 tsp warm water (or more depending on desired consistency of your drizzle)
β…› teaspoon salt

1) Combine the flax meal and water and let sit in the fridge for 5 mins to congeal slightly. Then put 1 tsp coconut oil in a saute pan over medium heat and saute the onion, garlic and carrot until softened (about 5-8mins). Set aside. 

2) Combine the oat flour (if you only have oats grind them in a food processor) and put in a mixing bowl with all your spices, salt and pepper. Add in the carrot/onion mixture and toss to combine. Pulse up the black beans in a food processor until combined, slightly smooth but a few chunky bits remain then add this into your mixing bowl. Using your hands, combine all ingredients, taste for seasoning then form into 6 patties. Put on a plate and refrigerate for 10mins covered. 

3) While burgers firm up mix all ingredients for the drizzle in a bowl and set aside. When ready to cook the burgers, heat remaining 1 tsp of coconut oil over medium high heat and then cook the burgers for about 5 mins/side or until nicely browned on both sides and heated through. Serve with sliced avocado, tomato, red onion, and a fresh side salad for a nice balanced Vegan friendly dinner πŸ™‚

Macronutrient Breakdown (per patty with 1/6 of tahini sauce):

Calories-184

Fat-7g

Carbohydrates-29g

Protein-10g

Brunch Skillet

There’s never a bad day to enjoy a nice brunch are we right? Jon and I had this delicious Brunch Skillet this Long Weekend Sunday al fresco and it was one of those moments when you realize you just love good food…and couldn’t eat boiled veg and baked chicken everyday lol. Man those people are missing out! Here’s to eating a well balanced diet and even more importantly, enjoying balance in life and health πŸ™‚

Brunch Skillet (makes 4 servings):

1 tsp olive oil
18 oz Aurora tube polenta (we got this at No Frills)
1/4 cup warm water
2 cloves garlic, minced
1/4 teaspoon salt
freshly ground black pepper
1 15 oz can refried beans
1 cup Allegro Lactose Free Cheese, shredded
1 cup Organic Salsa (chunky)
8 Free Run Organic eggs
Optional garnish: Fresh parsley, diced avocado, halved grape tomatoes and Mexican hot sauce

1) Preheat oven to 375 degrees and oil a cast iron skillet with olive oil. You can use a different pan or a casserole dish too just make sure whatever you use is oven safe. In a bowl, break up the polenta then add in the water, garlic, salt and pepper and mix until well combined (get crazy and use your hands!). Put the polenta in the skillet to create an even bottom layer.

2) Spread the refried beans as your next layer followed by the salsa. Sprinkle evenly with shredded cheese then crack eggs on top, spacing them out. Season with salt and pepper and bake for 20-30 minutes or until egg whites are cooked but egg yolks are still runny. Cut into quarters and enjoy with a side salad!

*Optional: add some chopped avocado, grape tomatoes, parsley or hot sauce on top (not included in macros)

Macronutrient Breakdown (per serving):

Calories-348
Fat-11g
Carbohydrates-42g
Protein-20

Spinach, Caramelized Onion Frittata with Sweet Potato Crust

Some of you have tried our Prottata recipe and if you liked that one, we are sure you will love our newest Spinach, Caramelized Onion Frittata dish! We went with a sweet potato crust and caramelized onion to pack the most flavour into this classic dish. It’s much lower in fat than it’s grocery store counterpart, but we promise you won’t miss the pastry πŸ™‚

Spinach, Caramelized Onion Frittata with Sweet Potato Crust (makes 4 servings):

Crust:

1 teaspoon olive oil
1 large sweet potato

a sprinkle each of salt & freshly ground black pepper

Filling:
1 teaspoons olive oil
1 red onion
a sprinkle of sea salt
8 large eggs
1 cup egg whites
Β½ cup frozen spinach, thawed
Β½ teaspoon Italian seasoning
ΒΌ teaspoon sea salt
freshly ground black pepper

1) Oil a cake pan with 1 tsp coconut oil then grate the peeled sweet potato, press into the cake pan and season the top with salt and pepper. Cover with foil and bake at 400 degrees for 30 mins. Take out, let cool slightly then press the sweet potato to make sure it comes up the sides of the pan to make a nice crust. 

2) Warm the olive oil in a saute pan over medium heat and cook the onion until caramelized (about 15 mins). Then combine the eggs, whites, herbs, salt and pepper in a bowl and whisk. Press the water out of the spinach by using a sieve then add to the egg mixture and break it up so it’s distributed evenly. Pour egg mixture over the crust. Top with caramelized onion, cover and bake for 20-30 minutes of until cooked through (knife comes out clean when put through the centre of the frittata. 

3) Enjoy with a side salad for lunch or dinner for a delicious meal that will help you get all your macro and micronutrients in!

Macronutrient Breakdown (per serving):

Calories-312

Fat-12g

Carbohydrates-29g

Protein-22g

Vegan Fried Rice

So at this point I’m impressed that Jon has lasted so long on the Meat Free diet! Last night we spoke about it and he said he definitely misses meat but that this has all been possible because I’m making meals that are full of flavour and interesting. Let’s be honest, tofu tastes like nothing and can be rubbery. But give it a chance! It’s all about the flavours you add πŸ™‚

Vegan Fried Rice (serves 6):

4 cloves garlic, minced
100g chopped green onion (about 1 cup)
120g finely diced carrot (about 1 cup)

100g finely diced zucchini (about 1 cup)

100g frozen/fresh green peas (about 1 cup)

2 packages extra firm Organic GMO free tofu cut into cubes

1 cup uncooked Jasmine rice (rinsed well)
1 tbsp light soy sauce (sodium reduced if possible)

Sauce:

2 tbsp maple syrup
4 tbsp light soy sauce (sodium reduced if possible)

1 1/2 tbsp all natural peanut butter

1 tbsp Sambal Oelek (chili paste)

1) Set the oven to 400 degrees and line a baking sheet with parchment paper. Cut the tofu into cubes and dry between sheets of paper towel until less moist. Place on the baking sheet and bake about 20 mins or until starting to go golden brown. Meanwhile, mix together all sauce ingredients with a whisk and set aside. Once the tofu is done, take out and put it into the bowl with the sauce to marinate for 5 mins. Then take the tofu out of the sauce mixture and set aside for additional cooking.

2) Cook the rice in 2 cups of boiling water for about 15 mins or until almost fully cooked. Set aside off the heat, uncovered. 

3) In a wok, cook the tofu (saving the sauce for later) over medium high heat for about 5 mins or until browned and crisp on the outside. Then put on a plate so you can cook the vegetables.

4) Cook the vegetables (green onion, garlic, peas, carrots, zucchini) in the same wok over medium high heat for 5-7 mins or until tender adding in 1 tbsp soy sauce during cooking. Then add the rice and reserved sauce back into the wok, tossing together. Add the tofu back in, do a final toss and then serve!

Macronutrient Breakdown (per serving):

Calories-376

Fat-13g

Carbohydrates-44g

Protein-22g

Summer Fish Pie

Jon and I have been on a Pescatarian diet for over 4 weeks now and the experience has been a real turning point for me. I have found I feel so much better without meat in my diet. I feel my body can break the proteins down that I’m having much better and I’m suffering a lot less from digestive issues. And with recipes like this fish pie, it’s easy to stick to the plan! 

Summer Fish Pie (makes 6 servings):

1 tsp coconut oil

1 onion, diced

2 cloves garlic, minced
1 medium carrot grated (150g)
1 medium zucchini grated (100g)

300g peeled, deveined shrimp
1 x 150g salmon fillets (bones removed)
1 x 150g haddock fillet (bones removed)

340g of seafood medley (we used Anchor Bay)

1/4 lemon

2 tbsp butter

4 tbsp flour

1 cup unsweetened almond milk

2 tbsp creme fraiche

1 tbsp dijon mustard

1/4 cup chopped fresh parsley

salt and pepper to taste 

2 large potatoes, peeled (600g uncooked)

100g grated Allegro 4% Lactose free cheese (about 1/2 cup)

1) Peel and boil the potatoes in boiling water for approx 12-15 minutes until they are almost fully cooked. Set aside to cool. Preheat the oven to 400 degrees.

2) Heat the coconut oil in a pot over medium high heat and saute the onion, garlic, zucchini and carrot for about 5 mins or until softened. Put this mixture in the bottom of a 9×13 inch pan. Then heat the butter in the same pot until melted, add the flour to form a roux, then whisk in the almond milk and thicken for a few mins over medium heat. Once thick, add in the mustard, creme fraiche, parsley and salt and pepper to taste. Make sure the seasoning is to your liking.

2) Make sure the fish/seafood is patted dry then add to the creamy mixture and cook until just starting to turn colour (5 mins) over low-medium heat. Add in the lemon juice and stir to combine, then spread this mixture over the veggies in the casserole dish. Slice the potatoes thinly to lay over the seafood mixture to completely cover. Bake for 15-20 mins (check the seafood to make sure it’s cooked through) then sprinkle with cheese and broil for 5 mins until the cheese is golden and bubbling. Serve with a side of broccoli like we did!

Macronutrient Breakdown (per serving):

Calories-374

Fat-13g

Carbohydrates-26g

Protein-34g

Spicy Honey Mustard Glazed Salmon

Salmon has become a weekly meal in our house and this recipe has become a staple. Both Jon and I have decided we could have it every week and wouldn’t get bored so it MUST be good! And when cooked to perfection, it’s melt in your mouth amazing. Great with some jasmine rice and fresh greens!

Spicy Honey Mustard Glazed Salmon (makes 4 servings):

600g of wild caught raw sockeye salmon (cut into 150g portions)

1/8 cup (60ml) honey
4 cloves garlic, minced
1 tbsp whole-grain mustard
1/2 tbsp soy sauce
1 tsp apple cider vinegar
1 tsp hot sauce of your choice (Tabasco, Sriracha, Asian chili-garlic sauce)
1/2 tsp red pepper flakes

1 tspn coconut oil
1 tbsp chopped cilantro

salt and pepper

1) Season salmon fillets with salt and pepper and set aside then in a small bowl, combine honey, mustard, hot sauce, soy sauce, apple cider vinegar and red pepper flakes. Stir to combine and set aside.

2) Heat coconut oil in a oven safe pan and fry the salmon over medium high heat, flesh (not skin) side down until cooked half way through. Flip the salmon, add minced garlic into the skillet and cook until slightly browned. Add the honey mixture evenly over each fillet, and cook until the sauce gets a little thicker. Finish by broiling the salmon in the oven for 1 minute or until slight browning on the top occurs. Serve over rice (100-150g serving cooked), green beans and a sprinkling of cilantro.

Macronutrient Breakdown (per serving):

Calories-266

Fat-11g

Carbohydrates-12g

Protein-30g

Vegan Tofu Bowl w Quinoa and Roasted Vegetables

We have been incorporating vegan meals into our diet for the last 3 months or so and loving the switch up. This Vegan Tofu Bowl is a favourite of mine because the fresh herb dressing is incredibly tasty and if you make a double recipe, leftovers are great on fish, chicken etc. This recipe could be made with a variety of veggies like broccoli, green beans, anything really…so this tofu bowl is your oyster, go wild!

Vegan Tofu Bowl w Quinoa and Roasted Vegetables (serves 4):

Base:

1 cup Organic quinoa (Uncooked)
1 medium red onion, chopped roughly
150g chopped red pepper (1 large)
150g chopped yellow pepper (1 large)
200g snap peas roughly chopped

200g chopped zucchini (1 medium-large size)

1 tbsp Extra Virgin Olive Oil
1/2 tsp sea salt
1/2 tsp ground black pepper

700g Organic, non GMO Extra Firm Tofu (pressed and cut into cubes)

Dressing:
1/2 tsp sea salt
1/2 tsp ground black pepper
1/4 cup tahini (well stirred)
1/8 cup lemon juice
1 cup fresh mint

1/2 cup fresh parsley

Extras:
4 tbsp Neal’s Brothers Corn Salsa

1) Bring 2 cups water to a boil, add quinoa (make sure you look up if you need to rinse it or not on the packet). Turn heat to low and simmer for 15 mins. Remove form heat, leave covered and set aside.

2) Preheat your oven to 400 degrees F and place the tofu (tofu has already been pressed between kitchen towel for 10mins minimum) on parchment paper on a baking tray. Cook for 20 mins or until slightly golden. Remover from heat and set in a bowl.

3) Toss the vegetables (minus the snap peas) and onion on a baking sheet with olive oil, salt and pepper. Roast for 20-30 mins or until cooked. Half way through add the snap peas and toss in to cook.
4) Make the dressing by putting all the ingredients in a food processor or blender with a little water (add a tbsp at a time until desired consistency-you want it to be almost pour-able so may use up to 1/4 cup water). Once the tofu is cooled, toss in a bowl with 1/2 the dressing or more (your choice) reserving some dressing to add to the salad.

5) Put 1/4 of the quinoa mixture into a bowl, top with 1/4 of the roasted vegetables, 1/4 of the tofu, 1 tbsp salsa and 1/4 remaining dressing. Toss together and enjoy!

Macronutrient Breakdown (per portion):

Calories-538

Fat-23g

Carbohydrates-53g

Protein-28g

Creamy Spinach and Sundried Tomato Salmon

Alright it looks like we have some some salmon fans in the crowd! After many of you asked, we got to it and here is the recipe for our CREAMY spinach and sundried tomato SALMON. The tasty flavours work so well in this dish and we hope you enjoy it one night soon in your kitchen πŸ™‚

4x150g fillets or salmon, skinless seasoned with salt and pepper
1 tsp olive oil
1 tsp butter
6 cloves garlic, finely diced
1 small yellow onion, diced (about 1 cup)

150g jarred sun dried tomato strips in oil, drained
1/4 cup half and half (organic)

1/3 cup fish stock (organic, all natural, we bought ours in the can from Marketfresh)
Salt and pepper (to taste)
3 cups baby spinach leaves
6 tbsp grated Parmesan cheese
1 teaspoon cornstarch (mix with 1 tbsp water to dissolve)
1/8 cup fresh parsley (chopped)

1) Heat the olive oil in a large saute pan over medium-high heat. Season the salmon fillets with salt and pepper and sear in the hot pan (5 minutes on each side) or until cooked through. Once cooked, remove from the pan and set aside.

2) Melt the butter in the remaining juices leftover in the pan. Add in the garlic and onion and cook until softened. Pour in the stock and allow to reduce down slightly. Add the sun dried tomatoes and fry for 1-2 minutes. Reduce heat to low heat, add the half and half and bring to a gentle simmer, while stirring occasionally. Season with salt and pepper to your taste.

3) Add in the spinach leaves and allow to wilt in the sauce then finally, add in the Parmesan cheese. Allow sauce to simmer for a further minute until cheese melts through the sauce. Then add in the cornstarch to thicken the sauce (add more if you want it thicker). Make sure you stir the sauce as you add the cornstarch and add the first tsp and cook for 3 mins before deciding to add more! Add the salmon back into the pan, sprinkle with the parsley to finish. 

*We served ours over rice (100g portion for me, 150g for Jon and a side of green beans to bulk up our veggies for the day (rice and veggies not included in macros)*

Macronutrient Breakdown (per serving):

Calories-428

Fat-27g

Carbohydrates-6g

Protein-35g

Spanish Omelette

We first had the pleasure of having a Spanish omelette when Jon’s Mom’s husband, Salvador made us an incredible one when we visited them in Spain. We never tried to emulate it because it was just THAT good and we couldn’t imagine pulling it off. Then when we visited Spain again last year, we had a few other amazing experiences and thought, okay we HAVE to make one. So here is our creation with some high protein additions πŸ˜‰

Spanish Omelette (makes 4 servings):

1 tbsp olive oil (+1 tsp more for step 2)

1/2 a large onion cut into chunks

500g white potato, diced

6 eggs

500ml egg whites

6 slices Schneider’s All Natural Smoked ham

90g Allegro Lactose free 

salt and pepper

1) Put the olive oil in a saute pan and saute the potato and onion on medium heat until soft (cover to keep moisture in while cooking so your potatoes don’t brown too much). While this is happening, put your eggs and whites with some salt and pepper in a large 3 cup measuring cup (or large bowl). 

2) Once potatoes are soft, mash slightly with a fork then pour the potatoes into the egg mixture. Put the reserves 1 tsp olive oil in the pan followed by 1/3 of the egg/potato mixture. Even the mixture out in the pan then top evenly with slices of ham and slices of cheese. Top that with remaining egg/potato mixture. 

3) Cook over medium heat for 5-8mins or until set around the edges (make sure to check and lower heat if becoming too brown on the bottom). Cover with a large plate and flip (over the sink would be good!) then slide back into the pan to cook on the other side for 5 mins or until set through. Cut into 4 and serve with a nice side salad for a fresh lunch or take a slice as a daytime snack!

*We were inspired by this recipe…check it out for a good video tutorial on cooking and flipping πŸ™‚

https://www.facebook.com/BuzzFood.net/videos/1355561117825094/?hc_location=ufi *

Macronutrient Breakdown (per serving):

Calories-400

Fat-12g

Carbohydrates-29g

Protein-42g