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

Banana Cream Pie Overnight Oatmeal

We got such great feedback about our Double Chocolate Brownie Overnight Oatmeal so we decided to try another delicious, dessert inspired flavour. This time we are using our vanilla whey protein powder to make a creamy Banana Cream Pie Overnight Oatmeal. Now what if that tastes as good as it sounds!?! Well it does, so dig in!

Banana Cream Pie Overnight Oatmeal (makes 1 serving):

1/2 cup rolled oats

1/2 cup unsweetened coconut milk (almond works fine too)

1/4 tsp banana extract (or hit Bulk Barn and grab banana cream extract, 1 drop will do, it’s a real find!)

2 tsp stevia

1 tbsp 2% plain Greek yogurt

1/2 scoop of vanilla whey protein (or vegan alternative, we used Blue Star Iso Smooth in Vanilla)

1/8 cup mashed banana (likely less than 1/3 of a medium banana)

2 tsp unsweetened shredded coconut

1) Combine all ingredients in a bowl or mason jar and mix evenly. Store in the fridge, covered overnight and serve cold or warm it up. Top with whatever toppings you may like (we did a few slices of banana, a dollop of greek yogurt and a sprinkle of coconut)! 

Macronutrient Breakdown (per serving):

Calories-301

Fat-7g

Carbohydrates-38g

Protein-23g

Fibre-6g

Sugar-6g

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

Peanut Butter Chocolate Overnight Oatmeal

If you have tried our Double Chocolate Brownie Overnight Oatmeal, you know how easy it is to have a delicious breakfast that tastes like a real treat but is also a great way to start the day. Well with a few small changes, you can transform the oatmeal you love to a new flavour that’s just as tasty if not better! The Peanut Butter Chocolate version of our Overnight Oatmeal is, in my opinion, even more tasty! Whip up a batch of 4 and have a few days of breakfasts ready and waiting for you in the morning. Guilt free, high protein, fibre rich and low sugar…beats out cereal any day!


Peanut Butter Chocolate Overnight Oatmeal (makes 1 serving):


1/2 cup of rolled oats
1/2 cup of unsweetened almond milk (regular, vanilla or chocolate to make it triple chocolate!)
0.5 tbsp stevia (or regular sugar but macros will change)
1 tbsp PB2 powdered peanut butter
1/4 cup plain greek yogurt (we used 2%)
1/2 a scoop (13g) of chocolate protein powder (we used Bluestar Chocolate Iso Smooth)

1) Combine all ingredients in a small bowl, glass or mason jar. Place in the fridge overnight (or for at least 2 hours) and top with a dollop of greek yogurt, peanut butter or a sprinkle of cocoa nibs for a protein infused breakfast of champions! 

Macronutrient Breakdown (per serving):
Calories-301
Fat-6g
Carbohydrates-34g
Protein-30g
Fibre-6g
Sugar-4g

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

Dairy Free Wild Blueberry Pancakes

Some Sundays just require a tasty breakfast don’t they? Well this week we decided we were going to make pancakes for Valentines day, but wanted to make them a little more nutrient dense and less sugar packed (Jon’s sweet enough 😉 We kept them dairy free so used almond milk and also substituted coconut oil and stevia for their less nutrient dense counterparts. A nice fluffy, soft pancake treat on a Valentines day Sunday without the splurge!

Dairy Free Wild Blueberry Pancakes (makes 6 pancakes):

1 1/2 c all purpose flour

2 tbsp stevia

1 tsp baking powder

1 tsp baking soda

1 pinch of salt

1 cup unsweetened almond milk

3 egg whites (or 1 egg but this will change the macros)

2 tbsp coconut oil, melted

1 tsp vanilla

1/2 cup wild blueberries

1) Combine first 5 dry ingredients in a bowl. Whisk wet ingredients in a measuring cup.

2) Pour the wet mixture into the dry and combine until just mixed (don’t over mix) then fold in the blueberries (if you stir them in your mixture will turn blue so be careful here!)

3) Heat a pan on med-high with a little coconut oil then scoop the mixture with an ice cream scoop (or 1/4 cup at a time) and cook for 3-4 mins per side or until edges bubble and it can be flipped. Cook on the other side for 2-3 mins more until cooked through (you will have to do this in batches). 

Enjoy with toppings of your choice but don’t forget these will add to your macros 😉

Macronutrient Breakdown (per pancake):

Calories-185

Fat-6g

Carbohydrates-28g

Protein-4g

Sugar-5g

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

Banana Bread Donuts with Coconut Icing

Those who know me well know that a delicious Zehrs donut is my treat of choice. So of course I made it my duty to create a donut that is actually clean and healthy (and I actually mean healthy not just ‘healthier’)! This Banana Bread Donut with Coconut Icing has only 126 calories, 11g of carbs, 3g of fat, only 1 tsp of sugar and 12 whopping grams of protein…meaning it’s justifiable daily. Now that’s just music to a donut lover’s ears! 

Banana Bread Donuts with Coconut Icing (makes 4 donuts):

1/3 cup unsweetened almond milk

1/3 cup of egg whites

1 tbsp coconut flour

1/2 tsp baking powder

1/2 tsp cinnamon

1/3 cup rolled oats

1 tsp stevia

3/4 of a medium banana

1 scoop of vanilla, banana or cinnamon whey protein (or a vegan alternative works here too)

2 tbsp Cracked Coconut Bourbon Vanilla Coconut Spread 

1 tsp sprinkles

1) Preheat the over to 350 degrees and use a little coconut oil to grease a donut tin.

2) Put the banana, cinnamon, oats, baking powder, egg whites, coconut flour and almond milk in a food processor and blitz until smooth. Pour mixture evenly between 4 donuts in the tin and bake for 10 mins. 

3) Once cooked, let them cool completely before icing. Spread 1/2 a tbsp of coconut spread on each donut and then top with sprinkles (you could also use cocoa nibs here for a lower sugar, chocolately option). Enjoy, guilt free, any day of the week!

Macronutrient Breakdown (per donut):

Calories-126

Fat-3g

Carbohydrates-11g

Protein-12g

Sugar-4g

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

Gluten Free Dairy Free Brownies

So I made these tasty treats for a few friends of mine who can’t have dairy or gluten in their diets. I didn’t tell them I made the brownies using sweet potato and avocado because I wanted to see their reaction to the taste without preconceptions about them being ‘healthy.’ They thought these babies were AMAZING! Then I told them what made up the base and the icing and they were shocked. Its hard to find a dairy and gluten free treat that actually tastes good and isn’t slam packed with sugar…so they were floored. Needless to say theyve been asking for more ever since!


Gluten Free Dairy Free Brownies (makes 16 servings):
300g sweet potato (cooked, mashed-400 degrees cooked wrapped in foil for about 30mins or until soft)
3 eggs, whisked
1/4 cup honey
1/4 cup coconut oil, melted
1/2 tsp vanilla
3 tbsp coconut flour
2 tbsp cocoa powder
1/2 tsp baking powder
1/2 tsp cinnamon
pinch of salt
3oz bittersweet chocolate chips (or you can use chopped chocolate instead if you like)

Icing:
130g avocado, ripe, skin and seed removed
5 tbsp cocoa powder
1 tbsp stevia
3 tbsp honey
1 tsp vanilla extract

1) Preheat oven to 400 degrees and line a 8×8 inch pan with parchment paper. After the potato is cooked, turn the oven down to 350 degrees.

2) Mash the sweet potato in a bowl, adding in the eggs, honey, coconut oil and vanilla. After this is combined, add in the coconut flour, cocoa powder, baking powder, cinnamon, salt and chocolate chips until well mixed.

3) Pour the mixture into the baking tray, distribute evenly and cook for approx 30 mins or until a toothpick inserted into the centre comes out clean.

4) While the brownies cool, make the icing by putting all the ingredients into a food processor and blend until smooth. Taste for sweetness and adjust if needed. Refrigerate the icing until the brownies are cool and ready to be iced.

5) Spread the icing over the brownie mixture, top with the sliced almonds and coconut and then cut into 16 squares. Enjoy every chocolatey bite!

Macronutrient Breakdown (per brownie):
Calories-158
Fat-10g
Carbohydrates-18g
Protein-3g
Fibre-3g
Sugar-11g