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

Cherry Almond Chia Seed Pudding

I visited my naturopath, Kelsey Duncan at Natural Solutions about a week and a half ago and she thought that Chia pudding would be a great addition to my diet in order to add some good fats and fibre into my nightly routine. So I have tried a few versions; Chocolate Banana and now this Cherry Almond version and so far this one’s my fave! If you have an issue with texture feel free to blend this all up together for a smoother pudding. I personally prefer the little bite of the seeds whole. But to each their own. Feels like dessert but you get the green light to have it midweek…which is always a treat πŸ˜‰

Cherry Almond Chia Seed Pudding (make 4 servings):
2 cups unsweetened vanilla almond milk
1/2 cup frozen cherries, chopped (or keep whole if blending)
1 tsp pure powdered Stevia (more or less to appeal to your taste)
1 tsp vanilla extract
1/2 cup chia seeds

4 tsp pure maple syrup (less or omit, base this on your taste)

Non Blended Version:

1) Combine the almond milk, Stevia, vanilla, maple syrup and chia seeds together in a bowl. Let sit then stir again after 5 mins. Cover and refrigerate at least 3 hours or ideally overnight. When ready to serve, top with 1/4 of the cherries (chopped).

Smoother Blended Version:

*Blend the cherries, almond milk, stevia, maple syrup and vanilla until creamy and smooth. Add the chia seeds in and whisk to combine. Let rest for 5 minutes then stir again. Cover and refrigerate at least 3 hours or overnight*

Macronutrient Beakdown (per serving):

Calories-165

Fat-7g

Carbohydrates-17g

Protein-7g

Fibre-11g

Sugar-6g

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

Winter Quinoa Salad

Winter isn’t necessarily a time where we think about salad. But we are sure this easy to whip up Quinoa salad will be a winner on your dinner table. Top with chicken, Tofu, Shrimp or even Salmon for a delicious lunch, dinner or midday snack!

Winter Quinoa Salad (makes 6 servings):

2 cups diced butternut squash
1 tsp olive oil
1.5 cups dry quinoa (cooked as per directions on package and then cooled to room temperature)
1/4 cup dried cranberries
1/4 cup green onions, chopped
1/2 cup parsley (fresh), chopped
1/2 cup mint (fresh), chopped

2 cups finely chopped kale

Dressing:
2 tbsp olive oil
2 tbsp lemon juice
1 tbsp maple syrup
1 tbsp balsamic vinegar
1 tsp dijon mustard
1/2 tsp grated orange zest
salt and pepper to taste

1) Make sure your quinoa is cooked and cooled. Prepare the squash by roasting in an oven safe casserole dish or tray tossed in 1 tsp olive oil for approx 20-30 mins at 400 degrees or until cooked but not too soft/mushy. Put the quinoa, squash and all other salad ingredients into a large bowl and toss to combine. 

2) Whisk all dressing ingredients in a bowl then pour over the salad. Toss to coat then store in the fridge for at least 2 hours before serving to absorb all the flavours of the dressing. Then top with a protein of choice and enjoy!

Macronutrient Breakdown (per serving):

Calories-282

Fat-8g

Carbohydrates-46g

Protein-6g

Creamy Coconut Chia Seed Pudding

We have made chia pudding before but we are making it that much more luxurious in our new Coconut version. We are introducing more fats into our diet as we cut back on refined carbohydrates. This recipe is made with coconut milk and it deliciously rich and satiating…great when you are craving dessert! And great for those KETO dieters as chia is so high in fibre so keeps your carbs to where they need to be πŸ˜‰

Creamy Coconut Chia Seed Pudding (make 4 servings):

2 cups coconut milk (not light, we used A-Roy D)
1 tsp pure powdered Stevia (more or less to appeal to your taste)

1 tsp vanilla
1/2 cup chia seeds

1 tsp cinnamon

(optional 1 tbsp shredded coconut per serving)

Non Blended Version:

1) Combine the coconut milk, Stevia, vanilla, cinnamon and chia seeds together in a bowl. Let sit then stir again after 5 mins. Cover and refrigerate at least 3 hours or ideally overnight. When ready to serve, top with more cinnamon/stevia and shredded coconut (1 tbsp per portion)!

Smoother Blended Version:

*Once done, blend the mixture until creamy and smooth*

Macronutrient Beakdown (per serving):

Calories-312

Fat-22g

Carbohydrates-18g (net carbs-4g)

Protein-7g

Fibre-14g

Grain Free Protein Pizza

Let’s be honest, we all love PIZZA!! But if you’re going without grains, on a ketogenic diet or allergic to wheat/gluten, you likely don’t get to enjoy pizza very often if at all. Well you can now with this grain free keto friendly pizza! Set on top of a seasoned homemade chicken breast crust, this zaaaa is high in protein, low in carbs and big on TASTE! It’s sure to be a hit with the whole family. Thanks to my client Mel from bringing this great idea to the table (literally πŸ˜‰

Grain Free Protein Pizza (per serving=2 slices):

Crust:

600g chicken breast, raw and cut into cubes
1 tsp dried oregano
1 tsp dried basil
1 tsp dried rosemary
pinch of salt and pepper
1/2 cup grated parmesan

Toppings:

1/2 cup JMTraining Pasta Sauce (or another no sugar added, all natural version works too)
1/2 cup green pepper, diced

1/2 cup mushrooms, sliced

1/4 cup green olives, sliced
60g (6 slices) Maple Leaf Natural Selections Italian Style Cooked Ham (cut into squares)
60g Maple Leaf Natural Selections Sliced Pepperoni 

1 tsp dried basil

1/4 cup grated parmesan

1/2 cup grated mozzarella

Instructions:

1) Preheat the oven to 450 degrees and line a baking sheet or pizza pan with parchment paper. Put the cubed chicken and all other crust ingredients into a food processor and blitz a few times until ground. Spread the mixture on the parchment in a rectangle or circle about 1/4 inch thick (or thinner if you like a thinner base). Put in the oven for 10-12 mins or until the chicken is fully cooked. Take out and bring the heat of the oven to 350 degrees.

2) Spread the pasta sauce on the base then add on your toppings evenly. Sprinkle with dried basil and top with cheese. Put it back into the oven for 10-15 mins or until vegetables are softened to your liking and the cheese is melted. Feel free to broil for 2 mins to get the cheese bubbly and slightly browned just make sure you are watching. Slice and enjoy guilt free any night of the week!

Macronutrient Breakdown (per serving=2 slices):

Calories-426

Fat-17g

Carbohydrates-6g

Protein-64g

appetizer dinner healthy kept lunch snack

Chocolate peanut butter cups

We all have sweet cravings and those of you trying to stick to a keto diet may find it hard to not cave and grab a cookie or sweet sugary treat. Thanks to Kylee (our PiYO instructor and great friend) we now have a great alternative dessert or snack that can fill that sweet void and conquer cravings while staying on track. Think healthy peanut butter cups you can have every day…need we say more?! We didn’t add any stevia to ours but for a sweeter version of these feel free to add some liquid or powdered stevia (we prefer the taste of powdered and buy ours at New Age downtown…where ever you get it just make sure it’s pure Stevia!)

1 cup cocoa powder 

1 cup all natural peanut butter (or raw nut butter of choice)

1 cup coconut oil

1) Melt all ingredients in a pot until combined. Spoon 1 tablespoon portions into muffin cups and then put in the fridge to set. Enjoy once they are solid and store in the fridge to keep them from melting/softening. 

Macronutrient Breakdown (per serving=1 cup):

Calories-69

Fat-8g

Carbohydrates-2g (net carbs-1g)

Protein-1g

Sugar-NONE!

Maple Vanilla Nut Latte Protein Balls

A great client of ours (Danielle) brought this recipe from Cottercrunch.com to our attention last week and it was perfect timing! We had just run out of Daryls Protein Bars and needed something to tide us over. I tend to find that many protein ball recipes and even most Daryls bar flavours taste similar. But this recipe for Maple Vanilla Latte Protein Balls definitely provides a delicious and new flavour combo we haven’t had before. Just make sure you have some self control before you make these as it would be easy to eat the whole lot in one go!

See original recipe at https://www.cottercrunch.com/no-bake-maple-vanilla-latte-protein-bites/ and our JM adjusted recipe below:

Maple Vanilla Nut Latte Protein Balls (Gluten Free)

1/4 cup finely chopped nuts (we used walnuts cus, well…maple walnut! But you could use another type for a different flavour)
1/3 cup almond meal

1/3 cup coconut flour (although you could use only one type of flour if you like)
1/2 cup natural nut butter (we used peanut butter but Danielle said Almond was even better!)
1 tbsp ground coffee (we used the Organic coffee from CostCo but any work)
1/3 cup Vanilla Protein of choice (we used Bluestar IsoSmooth Vanilla Dream, will need extra for coating)
1/4 cup maple syrup (you can also use honey)
1/2 tsp pure vanilla extract (or you could use maple extract if you want it maple-ier

1) Chop nuts in food processor or on a cutting board if you’re like me and don’t want to wash a food processor after! Just make sure it’s finely chopped.
2) Transfer into a large bowl and add in all the remaining ingredients and mix well using your hands. Roll into 18 bite sized balls. Freeze to set then toss in extra protein powder or coffee or you could drizzle 80-90% dark chocolate over them for more crunch if you like (we didn’t do this but it would make them even better I’m sure!)
3) Store in the fridge or freezer if you want them colder.

*Depending on the type of flour and nut butter you use, you might need to adjust the amount. Add all in bowl, then if batter is too thin, add in more almond flour. If batter is too thick, add more honey or nut butter*

Macronutrient Breakdown (per ball):

Calories-99

Fat-6g

Protein-4g

Carbohydrates-6g

*Sugar-3g

*Fibre-2g