Recipe

Recipes That Will Boost Your Energy (And Your Fitness Game)

Eating healthy and keeping fit has strangely become a new fad, and we absolutely LOVE it. Besides the obvious health benefits, clean eating promotes better moods and boosted energy levels, not to mention it's insanely contagious. Add a little extra light and happiness into your life with these energy boosting recipes, and watch your days become a lot more productive.

 

Mango Lassi 18g Protein Smoothie

  Recipe: Purple Foodie

Recipe: Purple Foodie

Ingredients:

  • ¾ cup frozen mango chunks
  • ¾ cup (one 6-ounce container) plain nonfat Greek yogurt
  • ½ cup cold water
  • ½ teaspoon lemon juice
  • ½ teaspoon maple syrup
  • Dash of pure vanilla extract
  • Pinch of cardamom
  • 1 teaspoon chopped pistachios

Directions:

  1. Combine all ingredients together in a blend and mix until smooth.
  2. Pour into a glass and top with crushed pistachios.

 


Present Glow Bars

Ingredients:

  Recipe: Oh She Glows

Recipe: Oh She Glows

  • ½ cup pecans, finely chopped
  • 1 ½ cups gluten-free rolled oats
  • 1 ¼ rice crisp cereal
  • ¼ cup pepita seeds
  • ¼ cup dried cranberries
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon kosher salt
  • ½ cup brown rice syrup
  • ¼ cup roasted almond butter or peanut butter
  • 1 teaspoon pure vanilla extract

Directions:

  1. Preheat the oven to 300*F. Line a 9-inch square cake pan with two pieces of parchment paper (one going each way).
  2. Spread the pecans in an even layer on a rimmed baking sheet and toast them in the oven for 10 to 12 minutes, until lightly golden and fragrant. Set aside to cool. 
  3. In a large bowl, combine the oats, rice crisp cereal, pepita seeds, cranberries, cinnamon, and salt. Stir in the cooled toasted pecans.
  4. In a small saucepan, stir together the brown rice syrup and almond butter until well combined. Cook over medium to high heat until the mixture softens and bubbles slightly, then remove the pan from the heat and stir in the vanilla.
  5. Pour the almond butter mixture over the oat mixture, using a spatula to scrape every last bit out of the pan. Stir well until all of the oats and cereal are coated in the wet mixture. (The mixture will be very thick and difficult to stir.)
  6. Transfer the mixture to the prepared pan, spreading it out unto an uneven layer. Lightly wet your hands and press down on the mixture to even it out. Use a pastry roller to compact the mixture firmly and evenly. This helps the bar hold together better. Press down on the edges with your fingers to even out the mixture.
  7. Place the pan in the freezer, uncovered, and chill for 10 minutes, or until firm.
  8. Lift the oat square out of the pan, using the parchment paper as handles, and place it on a cutting board. With a pizza roller (or serrated knife), slice the square into 6 rows and then slice them in half to make 12 bars total.
  9. Wrap the bars individually in plastic wrap or foil and store them in an airtight container in the refrigerator for up to 2 weeks. Alternatively, you can store them in the freezer for up to 1 month. 

 


Avocado Truffle Chocolates

  Recipe: Yummy Healthy Easy

Recipe: Yummy Healthy Easy

INGREDIENTS

  • 1 ripe avocado, mashed
  • ¾ cup dark chocolate, melted
  • ½ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • cocoa powder

DIRECTIONS

  1. Melt dark chocolate in a microwave-safe bowl.
  2. In a separate bowl, mash avocado. When chocolate is smooth, pour into mashed avocado and stir together. Add in vanilla and cinnamon.
  3. When combined and clump-free, place in refrigerator for about a half hour. When cooled and hardened, scoop into 10-12 balls and roll until smooth.
  4. Roll each ball in a bowl of cocoa powder and serve. Place any remaining truffles in air tight container.

Tocos + Matcha Shake

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This is a quick and simple anti-oxidizing drink that you can easily supercharge with any of our potions or lab essentials. To sip at home, or on the go, at the office, or post yoga!

Tocotrienols (or tocos for short) are part of the vitamin E family, are an antioxidant; they may help lower cholesterol + are associated with cardiovascular wellness. Not only that- tocos work as an anti-inflammatory, aid in optimal eye health + l o v e your brain! Together with matcha, it is the perfect energizing, immune boosting, anti-oxidant drink!

This recipe was created and shared with our friends at Lululemon Calgary - we hope you enjoy! 


Tocos + Matcha Shake (with Shatavari + Maca)

Recipe by: The Gut Lab

Ingredients:

2 Tbsps tocos + matcha*

1 cup unsweetened vanilla almond mylk (or milk alternative of choice)

1/4 tsp shatavari*

1/2 tsp maca*

1 tsp lucuma*

1-2 tsps raw organic honey (or to taste!)

* found at www.thegutlab.com/shop

Method:

1. Add all ingredients together in a glass jar with a tight fitting lid (an empty Bone Broth jar by The Gut Lab works perfectly!)

2. Screw the lid on tight

3. Shake, shake, shake!

4. Sip, sip, sip!

So Fresh | Basil Strawberry Lemonade

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Freshen up with this simple Basil Strawberry Lemonade

It's summer and fresh, tasty drinks are essential. What's fresher than lemon? Maybe lemon and strawberry. What's tastier than strawberry and lemon? Lemon, strawberry and basil, of course!

Making infused lemonade is what we like to call "easy fancy", especially when thrown in a wine glass. Even fancier? Sparkling water! For our variation we chose orange Perrier, which may have broken the fancy meter. Be careful, but DO try this at home.

Basil Strawberry Lemonade

Fresh Basil

Strawberries, sliced (ours were frozen for extra chill)

Fresh squeezed lemon

Water, sparkling or still

Variety is the spice of life; perhaps you add some agave syrup, coconut water, mint, blueberries... the possibilities are endless. Enjoy fresh, light drinks all summer long!

Our Top 5 Favourite Post-Workout Snacks

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healthy post-workout snack

Yogalife staff shares their favourite post-workout snacks

 

Every good workout deserves a great snack. Today we're sharing our top 5 go-to favourites, recipes included! From a simple glass of chocolate milk to a savoury simmered Kimchi Ramyeon, these are the dishes that we love after we sweat.


Kimchi Ramyeon, Melissa's favourite

melissa recipe

This recipe calls for gochujang and kimchi, which you can find at any Korean market. If you are vegetarian or vegan, Earth's General Store sells Kimchi without fish oil, or you can make it yourself. It is very healthy for the stomach!

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Makes 2 bowls

for soup 3 cups veggie stock or mushroom stock 1 tablespoon soy sauce 1 tablespoon Korean chili flakes ) 1 teaspoon Korean chili paste 2 shiitake mushrooms sliced 2 cloves of garlic finely grated

for kimchi stir fry 1 teaspoon sesame oil 1/2 cup well-fermented kimchi, chopped 2 handful bean spouts 2 teaspoons gochujang 1 teaspoon soy sauce

for serving 1 teaspoon crispy shallots (deep fried minced shallots)


To make the ramyeon soup, add veggie stock, soy sauce, chili flakes, gochujang, shitake mushrooms and garlic into a saucepan and heat over medium heat. Aside from the mushrooms, you don’t really need cook anything in the soup, so after it comes to a simmer, turn down the heat until the noodles and kimchi stir-fry are ready.

Heat a frying pan over medium high heat. Add the sesame oil. Add the kimchi and bean sprouts and stir-fry until the bean sprouts are cooked and the kimchi is heated through. Add the gochujang and soy sauce and continue frying until the sauce has coated the kimchi. To serve, put a serving of cooked noodles into 2 bowls. Split the soup between the two bowls. Sprinkle each bowl of ramyeon with the crispy shallots. Top with the kimchi stir-fry. Put a mound of shredded scallions on top, and drizzle a teaspoon of sesame onto each bowl. Eat immediately or the noodles will get soft.


Chocolate Milk, Suzi's favourite

suzi recipe

Simple and delicious, this classic favourite hits the spot!

Refreshing Delicious Chocolate Milk

1 cup Whole Milk (or use any dairy-free alternative you wish) 2 tsp Organic Unsweetened Cocoa powder, or to taste 2 tsp Vanilla Sugar, or to taste

You can mix all the components in a blender or simply shake them up in a jar with a secure lid! Recipe borrowed from www.chefinyou.com


Root Vegetable Medley w Quinoa and Pumpkin Seeds, Caitlin's Favourite

caitlin recipe

This dish is healthy, hearty and colourful. Quinoa is naturally gluten-free and is one of only a few plant foods that is considered a complete protein. High in iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber, this makes a great meal to balance out a workout.

healthy post-workout snack 1

makes 2-4 servings

3 beets, cubed 1 zucchini, chopped 1/2-whole onion, diced 1/2 cup raw pumpkin seeds 2 cloves garlic, minced coconut oil 1 cup quinoa, cooked

Sautee everything in a pan and serve over quinoa. You may choose to cook the beets a little longer, or blanche them first for tenderness. The pumpkin seeds may be thrown on raw or fried first for extra crispiness, depending on your preference. Add an extra protein such as tofu or chicken to round out the dish.


Fruit with Nut Butter, Jessica's Favourite

jessica recipe

This snack is super quick and easy for post-workout munchies. Bananas and apples pair especially well with a scoop of organic peanut/almond/cashew butter. Jess also loves a good smoothie with banana and spinach post-workout. Learn 25 powerful reasons to eat bananas here!

healthy post-workout snack 2


Popcorn, Jane's Favourite

jane recipe

There are so many ways to enjoy popcorn! Jane uses an air popper and drizzles avocado oil and some Herbamare, a healthier/less salty choice for seasoning. She may choose between brewers nutritional yeast (vitamin Bs!) or black pepper, or Mrs. Dash or whatever strikes her fancy. Not craving savoury? Try brown sugar and cinnamon!

healthy post-workout snack 5


Thanks to our friends at www.nuts.com for starting the conversation for this post. Check out their 'healthy snacks' page for more information. https://nuts.com/healthy-snacks


Inner Glow Nutrition Recipe || Raw 'Tuna' Salad

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Kristin Fraser, the guru behind Inner Glow Nutrition, is back with another delicious recipe, perfect for summer potlucks and picnics!  

tuna salad wrap

 

Summer is here and it’s time for renewed commitment to your health. Winter comfort food cravings start to subside and fresh, lighter foods are where it’s at. A perfect recipe to add to your mix is the sunflower “tuna” salad below. Perfect for topping on rice crackers, cucumber slices or lettuce wraps with the recommended goodies. Go to http://www.innerglownutrition.ca/something-to-chew-on to read up on more health benefits of sunflower seeds and be sure to check out this month's Chew Tube Video as well! Just 2 minutes! http://www.innerglownutrition.ca/chew-tube


Raw "Tuna" Salad Wrap

Serves 2


 

This Delicious faux “Tuna Salad” is a huge hit. Enjoy on top of crackers, (rice crackers or raw), with just cucumber slices or as a wrap as per below. 2 Cups Sunflower Seeds, soaked 12-24hrs 1/2 Cup pickle Juice (Bubbies Brand is best for some fermented goodness!) ¼ Cup Lemon Juice ½ Cup White Onion, minced ½ Cup Celery, minced ¼ Cup Red Pepper, minced ¼ Cup Parsley, minced ¼ Cup Dill, minced 2 Tbsp Dulse Flakes (or ground fresh dulse) *Optional toppings: vegan mayo, cucumber, tomatoes, pickles, sprouts

 

1. Process sunflower seeds with pickle juice and lemon juice. 2. Mix in remaining Ingredients. 3. Place in Wrap of choice: Collards, lettuce or sprouted grain tortilla with fresh sliced cucumber, vegan mayo if desired, fresh pickles, chopped fresh cherry tomatoes, mixed sprout mix.


Send us your favourite recipes to be featured on the blog!

Healthier Holiday Ginger Cookies

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Rachel Barbaro, food blogger over at MindBodyGreen, recently posted this delicious recipe for the classic holiday ginger cookie.  Tis the season to share scrumptious treats, so why not try something that can also aid in digestion and help combat colds.  These chewy ginger cookies are quick and easy; don't hesitate to bring an extra batch by the studio!

photo (and recipe!) by Rachel Barbaro

 


Chewy Ginger Cookies


Makes 24 regular cookies or 12 extra-large

 

Ingredients

 

2 1/4 cups flour 2 teaspoons baking soda 1 teaspoon baking powder 1/4 teaspoon salt 1 teaspoon ground cinnamon 1 teaspoon ground ginger 1 teaspoon grated fresh ginger 1 cup brown sugar 1 egg 1 + 1/4 sticks butter 1/4 cup molasses 1/4 cup granulated sugar (for coating dough)

 

Preparation

 

1. Toss the ginger root in the freezer and preheat oven to 375ºF.

2. Combine flour, dry spices, salt, baking soda and baking powder in a large bowl.

3. Beat room temperature butter with egg, dark sugar and molasses. Reserve granulated sugar for rolling the cookies before baking.

4. Using a box grater or zester, grate 1 teaspoon of frozen ginger and add to the wet ingredients. (Freezing it makes it easier to peel and handle.) Combine wet and dry and let batter set in fridge for 10 minutes.

5. Scoop teaspoon size cookies and roll into balls. Dip balls thoroughly in sugar. Place on cookie sheet and using the bottom of a glass or your finger, gently press each cookie down. Note, don't crowd the pan as these cookies will spread during baking.

6.Bake for only 10 minutes. Cookies will firm up as they cool. Guests coming over? Batter can be wrapped in plastic and stored in freezer to be baked fresh the day of a party.

 

Guest Post: Inner Glow Nutrition

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We're kicking off this week with a celebration of delicious, nutritious food as part of our self-car month.  Today’s guest post comes from Kristin Fraser—Holistic Nutritionist, Live Foods Chef, and Owner of Inner Glow Nutrition. Her blog, Something To Chew On, is stocked with recipes and insights pertaining to health, happiness, and, of course, food!  

 

For those looking for more dairy free alternatives, whether it be for allergenic reasons or just want an alternative - there's a new product in town - Trufulla Fermented cashew cheese. Sold at Earth's General store, Allison Landine has created a decadent, creamy cheese using just cashews, spring water and probiotic, which gives it a fermented goodness! So I decided to make a cute little fall tart that is simple, nutritious and delicious! Give it a try!

 


A Cheezy Dairy Alternative: Raw Apple Tartlet with Cashew Cream Cheese


 

Simple, decadent and light. This dessert with wow your friends. If you don’t have access to Trufulla fermented cashew cheese you can make your own by soaking 1 cup cashews overnight in water. Blend with ½ cup water, or just enough until covered. Add ½ tsp probiotic if you’d like and let sit in room temperature covered with cheese cloth. You can use “unfermented” as well (just cashews blended with water) Enjoy!

 

 


*Press into 4 - 4" tartlet pans or 1x 8" circular pan

Crust:

1/4 Cup Pecans 1/4 Cup Almonds 1/4 Cup Dates, pitted pinch cinnamon and salt


Spread: 1/4 cup Truffula Cashew Cheese 1/2 tsp vanilla 1 Tbsp optional sweetener of choice: maple syrup or honey


Topping: 1/2 Apple, cored and sliced thin using mandolin *place in acidulated water (1/2 cup water with approximately 1 tsp lemon juice) to keep from browning Cinnamon (approximately 1/2 tsp)


Preparation:

Crust: In Food Processor, process almonds, pecans, cinnamon and salt. Add dates and process until crust is formed. Press into pan of choice. Place in freezer to set until spread and apples are ready. Spread: In bowl or food processor, process cashew cheese with vanilla and optional sweetener (this can be done just by hand) Assembly: Spread thin layer of cashew cream cheese on top of crust, layer apples, overlapping slightly. Dust with cinnamon and serve.


 

Learn more about Kristin here and stay tuned 

 

Inner Glow Nutrition: Stepping Up to the Plate—How to Change the Way you Eat!

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kristin fraser inner glow nutrition something to chew on
Today's guest post comes from Kristin Fraser—Holistic Nutritionist, Live Foods Chef, and Owner of Inner Glow Nutrition. You can read her past posts here.

I spend most days talking about healthier foods, why we should consume them, trying to inspire people to eat them and even laying out the roadmap to do so. But I find that the most effective way to really make some shifts in people is to let them taste for themselves. There’s something powerful about tasting a dairy free vanilla cream cake on a raw chocolate pecan crust drizzled with fresh raspberry sauce that always gets people excited.

This is an amazing dessert to have for your guests. Store in the freezer for grab-and-go treats!


Raw Vanilla Cream Cakes

Yields 12 Cups Mini Cheesecake Servings

raw vegan vanilla cream cake

Recipe originally posted at www.innerglownutrition.ca/something-to-chew-on

Pecan Almond Crust
1/4 Cup Almonds
1/4 Cup Pecans
1/4 Cup Cacao Powder
½ cup Medjool Dates, pitted
1/2 tsp Vanilla
pinch Sea Salt


Process almonds and pecans in food processor until nut meal is formed. Add cacao powder and blend until well combined. Add dates, vanilla and sea salt and process until crust is made. Press into mini cheesecake pan or other shallow pan. Set aside or in fridge while you make filling.


Vanilla Cream Filling
2 Cups Cashews *Soak cashews for 15 minutes if desired.
½ Cup Coconut Oil, melted
½ Cup Maple Syrup
2 tsp Vanilla
½ Cup Water


Blend all ingredients except water in a Vitamix (or high-speed blender). Slowly add water.
Pour filling into pressed crust and refrigerate until solid (a couple of hours). I keep mine in the freezer for a cool ice creamy treat.

Guest Post: Inner Glow Nutrition

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We are ecstatic to have Inner Glow guru Kristine Fraser back on the blog with awesome information and a delicious new recipe.  Read on!

 

A little bit about Kristine:

 

Kristine Fraser is a Professional Engineer turned Holistic Nutritionist. A corporate wellness speaker and consultant on natural health, she conducts 8 week "Get Your Glow" challenges in collaboration with corporations and yoga studios, offers one on one coaching, cooking classes, and retreats.


Inner Glow Nutrition

www.innerglownutrition. ca


Your Life Changing Supplement!

 

Well it may not be what’s trending on twitter right now, but it is certainly coming to the forefront of more people’s nutritional conversations, as it should. Truly, a missing link for many of our current ailments, such as bloating, fatigue, a weakened immune system, ridding the body of excess belly fat and one major symptom in particular: brain fog... check out www.innerglownutrition.ca/something-to-chew-on to read more!

 

AND! The best way to get your coffee: Monkey Style! These freezer packs are great to premake in the freezer and make your grab and go morning “monkey coffee” Try with a few variations outlined below.

 

Chocolate Monkey Coffee

 

 


For your pre-made smoothie packs... 1 banana 4 ice cubes 2 Tbsp of almond butter 3/4 tsp each cinnamon and vanilla 4-5 dates 2 -3 Tbsp raw cacao.


 

Brew pot of coffee and leave in refrigerator in a glass mason jar with a cute white lid. When ready to make blend 1/2 cup cold coffee, 1/2 cup almond milk (or your own variation), contents of frozen smoothie pack and any extra cacao or sweetener to your liking. Coconut water, protein powders and greens would fit in nicely as well. ENJOY!

 

Make your version and hashtag #innerglownutrition to be featured on instagram!

Recipe: Mint Ginger-Ade

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This recipe is perfect for those craving a tummy-settling ginger ale…

One without sugar. Or ale.

Tongue, meet stevia. Mmmm. Sweet, refreshing success. Stevia is great because it doesn’t spike your blood sugar and send you into some foggy-headed, sugary abyss. Plus it has no calories, and contains no sugar. So far, so good.

Ginger is nice and soothing for an upset stomach.

 

And on those two notes we bring you...

 

Mint Ginger-Ade 

(sugar-free, everything else-free)

Ingredients:

A few sprigs of mint

A thumb of grated ginger (I usually just grate and freeze little bits of it)

Juice of one lime

A few drops of stevia, to taste

Sparkling water

 

Directions:

Like you’re making a mojito, muddle the mint, ginger, lime, and stevia. Squish ‘em up real nice. Pour in your sparkling water, and let it soak up the flavours. Stir. Strain into a glass with a few ice cubes, and slurp up the refreshment!

 

Amazing facts about ginger:

 

Maintains Normal Blood Circulation. Ginger contains chromium, magnesium and zinc which can help to improve blood flow, as well as help prevent chills, fever, and excessive sweat.

 

Improves absorption. Ginger improves the absorption and stimulation of essential nutrients in the body. It does this by stimulating gastric and pancreatic enzyme secretion.

 

Combats Stomach Discomfort. Ginger is ideal in assisting digestion, thereby improving food absorption and avoiding possible stomach ache. Ginger appears to reduce inflammation in a similar way to aspirin and ibuprofen

 

Reduce Pain and Inflammation. Ginger contains some of the most potent anti-inflammatory fighting substances known and is a natural powerful painkiller.
Strengthens Immunity. Ginger helps improve the immune system. Consuming a little bit ginger a day can help foil potential risk of a stroke by inhibiting fatty deposits from the arteries. It also decreases bacterial infections in the stomach, and helps battle a bad cough and throat irritation.

Roasted Cauliflower & Quinoa

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Inspired to create some nourishment in my life and to have a healthy lunch after a 5 day juice cleanse.

 

Hi, my name is Caren and I don't cook. Or I hardly ever do anyway. I am the type to whip a salad together or I have very wonderful amazing friends who keep me fed. But there have been some shifts in life and there's so much inspiration in this world to keep us thriving and moving forward. So here's one step for me... Made a quick lunch today and it was delicious! Just wanted to share...

 


Roasted Cauliflower & Quinoa.

 

You'll need.

- 1 head of cauliflower

- salt & pepper

- half a lemon

- balsamic vinegar

- a cup of quinoa or more if you want

 

To cook.

1. Preheat oven to 400F.

2. Break the cauliflower into florets and spread them onto a baking sheet or pan.

3. Squeeze lemon juice and add salt and pepper all over, option to drizzle olive oil as well.

4. Throw it in the oven for about 15 minutes or until starting to brown.

5. Boil quinoa in a pot and let the water be soaked up into the grains.

 

Once everything is ready, plate it and drizzle balsamic vinegar on top. Et Voila, c'est fini.

 

Easiest and most delicious thing I've made and it took me no time at all!

 

Enjoy : )

Recipes by Sarah Gardner: Curried Lentil and Quinoa Soup

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Curried Lentil and Quinoa Soup

This spicy soup is perfect for spending a cozy night at home away from the cold winter nights.  This recipe makes a huge amount of soup so it can easily be halved or you can freeze some and save it for later. Of course, if you’re not a fan of spice you can always leave out the chilli peppers, use less or for extra spice add another one! You can use canned tomatoes for convenience sake and leave out any of the veggies or add anything extra that you may enjoy.

Ingredients

1 tbsp Oil 1 Chopped Onion, Chopped 4 Cups Rainbow Carrots, Chopped 4 Celery Stalks, Chopped 4 Large Tomatoes, Diced 4 Potatoes, Chopped (with or without the skin) 6 Cups Stock or Water 2 Cups Lentils (any colour) 1 ½ Cups Quinoa (any color) 2 tbsp Cilantro, Roughly Chopped 1 tbsp Garlic, Minced 1 tbsp Ginger, Peeled and Chopped 2 tbsp Curry Powder 2 Red Chillies, Finely Chopped

 

Directions

  1.  Sauté your onions, carrots, potatoes, and celery in oil in a large pot. Allow to cook for a couple of minutes and then add the garlic and ginger. Continue to sauté until the onions become translucent and the veggies begin to somewhat soften up.
  2. Add the stock to the pot and bring to a boil. Once it begins to boil add your curry powder and chillies, turn heat down to a low simmer and cover.
  3. Cook until the veggies have reached your desired level of firmness (I like mine soft but with a bit of crunch) and then add the cilantro, quinoa and lentils.
  4. Cover and continue to let the soup simmer until the lentils and quinoa are cooked (about 15 minutes). Serve hot! Soup can also be garnished with extra cilantro and a spoonful of sour cream.

 


A Few Nutritional Notes:


 

Rainbow Carrots:

  • You're probably wondering why I use rainbow carrots instead of just regular ones. While regular orange carrots are great - full of vitamin A and good for the health of our eyes - each of the differently coloured carrots offers its own unique benefits. The red ones are full of lycopene which is good for our cardiovascular health and helps protect against certain cancers, yellow has extra nutrients for our eyes, and purple are packed with antioxidants! I find these carrots weekly at the farmer's market.

Quinoa:

  • Very high in protein (it contains all nine essential amino acids our bodies need) so it makes a great vegetarian substitute for meat – especially since it’s cholesterol-free and low-fat.
  • It’s gluten free.
  • It’s a good source of iron, fibre, riboflavin (a member of the B-vitamin family and has been recently shown to reduce migraines) and magnesium (which is good for your cardiovascular health as it helps to control blood sugar levels).

Lentils:

  • High in fibre which helps reduce blood cholesterol and maintain steady blood sugar levels which in turn is good for your heart.
  • They're full of folate (also good for your heart and reducing your risk of heart disease) and magnesium (again, good for the heart and helps ward off migraines).
  • This is a great source of protein for vegans and vegetarians; lentils contain the third highest levels of protein in any legume or nut.
  • Because of the high fibre, iron, and protein content, lentils will promote a sustained, slow-burning energy level instead of giving you an "energy rush."

 

Recipes by Sarah Gardner: Granola

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Granola

 This nutrient and good-stuff-packed granola is great to have for breakfast or as a snack any time of day. I like to eat mine for breakfast with some plain Greek yogurt and honey, or as with almond milk in place of cereal.This recipe is extremely versatile as almost anything can be swapped out. The nuts, seeds, and dried fruits are what I just happened to pick up when creating my granola but you can change out any of them for something else, leave it out completely or change quantities. Other than the oats and bonding agents (oil, honey, and egg) this recipe is completely open to your own interpretation. Even the oil you use can be changed. Sometimes I use olive oil, sometimes I use coconut; any oil works! The possibilities are endless! Make sure that any unused wheat germ is stored in the refrigerator as it will quickly go rancid if left at room temperature.

 

Ingredients:

 

3 Cups Rolled Oats (not quick cook) 1 Cup Shredded Coconut (sweetened or unsweetened) ¼ Cup Chopped Cashews ¼ Cup Chopped Pistachios 2 tbsp Sunflower Seeds 1 tbsp Chia Seeds ½ tbsp Wheat Germ ½ tbsp Ground Flax Seed ¼ Cup Greek Yogurt Baking Chips ¼ Cup Dried Strawberries (finely chopped) ¼ Cup Dried Gogi Berries ¼ Cup Dried Kiwi (chopped) 1 Egg (slightly beaten with a fork) ½ Cup of Your Favourite Oil ½ Cup Honey 2 tsp Cinnamon

 

 

Directions

  1. Mix oats, coconut, cashews, pistachios, sunflower seeds, chia seeds, wheat germ, and flax seed in a large boil.
  2. Combine egg, oil, cinnamon, and honey and pour over oat mixture.
  3. Stir so that the oil mixture coats everything evenly and then spread out in an even layer on a baking pan.
  4. Bake at 350°F for 30 minutes or until granola is golden brown and appears dry. Make sure you stir the granola every 7 – 10 minutes so that it cooks evenly and nothing burns.
  5. Once the granola is done, remove it from the oven and let cool. Once it is cooled you can add your dried fruit and baking chips (don’t put the dried fruit in the oven, it will burn!!).

Store in an airtight container.

 


A Few Nutritional Notes:


Chia Seeds:

  • Packed with fibre and therefore good for your digestive health.
  • Full of omega-3s, calcium, manganese (good for your bones), phosphorus (for your bones and teeth), lots of protein, and antioxidants.
  • Keeps blood sugar balanced and therefore you energy levels strong and steady.

Wheat Germ:

  • Meant to nourish new plants as they are growing (it’s actually the embryo of the plant) so it’s full of nutrients.
  • Full of b-vitamins which are important for brain chemistry and cardiovascular health.
  • Lots of fibre and phystosterols which are good for your blood sugar levels and digestive health.
  • Vitamin E which is good for your body’s cells, your brain, and preventing plaque build up in arteries.
  • Lots of omega-3s and minerals your body needs to run properly.

Flax Seed:

  • Ground flax seed is much easier for your body to digest than the whole seed which can pass through your digestive system in tact which means you won’t reap any of the benefits from the seed.
  • Lots of omega-3s – the “good” fats that are good for your heart.
  • Tons of antioxidants.
  • Lots of fibre.
  • The omega-3s and antioxidants have been linked to protecting against breast, prostate, and colon cancer.

Weekend Relax Breakfast (Strawberry Kiwi Quinoa Delight)

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Inspired by Roberto Martin’s Quinoa and Berry Breakfast Cereal

 

When Saturday and Sunday stroll right along, the snooze button becomes a friendly acquaintance. Students and the nine to five goers bask in caught up sleep and comfort that their morning routine can change. Cereal, toast and fruit can become the quickest forms of sustenance when we are on the go. The weekends tell another story. Time constraints can dwindle, allowing weekenders to commute to the farmers market or supermarket to pick up some ingredients for breakfast experimentation. It can be a tad exasperating not seeing the food items you need for a new recipe, but the circumstance challenges creativity to transpire-exactly how the Weekend Relax Breakfast emerged.

 

Ingredients

 

-Almond or Soy Milk (1/2 cup)

-Water (1/2 cup)

-Quinoa (1/2 cup)

-Pecans (1/3 cup crushed)

-Kiwis (2 sliced)

-Strawberries (10 medium sliced)

-Dried Cranberries or Raisins (1/3 cup)

-Ground Cinnamon (1/2-1 tablespoon)

-Agave Nectar (1/2-1 tablespoon)

Directions

 

In a medium saucepan add the almond or soy milk, water, pecans, dried cranberries or raisins and ground cinnamon. On medium heat, stir every few minutes until the blended mixture gradually begins to simmer.

 

In the meantime, you can slice the fruit into a bowl. Plastic wrap the bowl and store it in the fridge.

 

By this time the mixture should be simmering and you can add the quinoa to the blend. Give it a few stirs to disperse the quinoa. Reduce the heat to low and cover. In about 15-20 minutes, the quinoa should soak up the liquid. Add the agave nectar and give it a whirl. Take the fruit and add it to the confection. Voila, you have got yourself a Weekend Relax Breakfast.

 

Pertinent Facts

 

-Strawberries and kiwis offer a great source of vitamin C

-Quinoa can substitute oatmeal and cereal

-Quinoa contains a rich source of fiber and protein

Final Thoughts

 

Weekends: Doing Whatever You Need To Do To Unwind From The Week. Cooking is a tool I use to take a break from studying. It may not be everyone’s forte, exhibit A right here, but it promotes you to explore your inner child, the part that hides during the week and explores on the weekend.

 

“Cooking is at once child’s play and adult joy” –Craig Claiborne

 

-Vlad