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Homemade Hummus

Homemade Hummus Photo

It’s no secret, homemade hummus is SO much better than store bought – it’s much more creamy and smooth. It can also be much less expensive than store bought. This recipe is one of our favourites because it’s so versatile. You can add extra flavour like a drizzle of balsamic reduction, paprika and chili, or even caramelized onion.  

Ingredients:

Chickpeas, rinsed and drained1 can1 can
Tahini paste2 Tbsp30 mL
Water¼ cup60 mL
Lemon juice1 Tbsp15 mL
Garlic cloves2 each2 each
Salt1/8 tsp0.5 mL
Pepper1/8 tsp0.5 mL
Homemade Hummus Label

Directions:

  1. Place all of the ingredients in a blender and blend until smooth.
  2. Refrigerate or serve immediately.

Makes 6 servings (79 g /serving).  1 serving = ¼ cup

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Chicken Burrito Bowls

chicken-burrito-bowls

Need some lunch inspiration? These chicken burrito bowls are so easy to prepare on the
weekend and to take as lunch to work. Packed with protein and fibre, they will help you avoid the midday energy crash. They also freeze well so you have some healthy, easy dinners on hand. Experiment with some extra veggies and toppings.

chicken-burrito-bowls-label

Ingredients:

Chicken breasts, boneless, skinless3 each3 each
Bell peppers, sliced3 each3 each
Red onion, large, sliced1 each1 each
Olive oil2 Tbsp30 mL
Taco seasoning1 Tbsp15 mL
Salt½ tsp7 mL
Pepper½ tsp7 mL
Salsa1 jar1 jar
Brown rice, cooked3 cups750 mL
Black beans, drained & rinsed1 can1 can
Corn1 can1 can
Cheddar cheese, shredded1 cup250 mL
Lime, wedged1 each1 each
Cilantro, fresh½ cup125 mL

Directions:

  1. Preheat oven to 400˚F/200˚C.
  2. Line a baking sheet with foil.
  3. Place the chicken, peppers, and onions onto the baking sheet and drizzle with oil.
  4. Sprinkle the taco seasoning evenly over both sides of the chicken breasts.
  5. Salt and pepper the peppers and onions, tossing to coat.
  6. Top each chicken breast with a generous pour of salsa.
  7. Bake in a preheated oven for 25 minutes.
  8. Rest chicken for 10 minutes, before slicing into strips.
  9. Add a base of brown rice to 6 food storage containers. Top each with a scoop of black beans, corn, additional salsa, cheddar cheese, cooked peppers and onions, and sliced chicken. Garnish with fresh cilantro and a lime wedge.
  10. Store in the refrigerator (and enjoy any extras immediately). Can be kept refrigerated for up to 4 days.
  11. Meal-prep FTW! Enjoy!

Makes 4 servings ( 516 g /serving).  1 serving = ~1.5 cups

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Blueberry Baked Oatmeal

This oatmeal is healthy, filling and can be reheated quickly during your morning rush. This dish provides a thicker consistency similar to a crisp, but healthy! There is no reason to skip breakfast with this on hand. Make up a batch on Sunday night and you’ve got a delicious and nutritious oatmeal breakfast you’ll want to eat all week. 

Ingredients:

Old fashioned rolled oats1 cup250 mL
Chopped walnuts¼ cup60 mL
Baking powder½ tsp2 mL
Cinnamon1 tsp5 mL
Honey or maple syrup¼ cup60 mL
Skim milk1 cup250 mL
Egg1 each1 each
Margarine (non-hydrogenated)2 Tbsp30 mL
Vanilla extract1 tsp5 mL
Ripe bananas sliced2-3 each2-3 each
Blueberries1 cup250 mL

Directions:

  1. Preheat oven to 3750F.
  2. Grease a 2 quart baking dish. In a medium bowl, mix the oats, half the walnuts, baking powder, and cinnamon. Stir to combine.
  3. In a separate bowl combine the honey, milk, egg, margarine, and vanilla
  4. Spread the sliced bananas in a single layer over the bottom of the baking dish. Top with half the berries. Sprinkle the dry oat mix over the fruit in an even layer. Pour the liquid ingredients evenly over the oats.
  5. Sprinkle the remaining nuts and berries over the top. Bake for 35-40 minutes until the top is browned and the oats have set.

Makes 6 servings (160 g /serving).  1 serving = 2.5″ x 3″ square

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Healthy Homemade Ranch Dip

Healthy Homemade Ranch Dip (2)

Instead of buying a commercial dip or salad dressing, try making this super easy healthy ranch dip instead. It is made of Greek yogurt, so it’s higher in protein than a regular dip. It is also full of flavour, especially if you make it a day ahead! Pairs perfectly with veggies for dipping, or on a Cobb salad!

Ingredients:

2% MF Greek yogurt, plain1 cup250 mL
Garlic powder1 tsp5 mL
Onion powder1 tsp5 mL
Dill, dried¾ tsp4 mL
Cayenne pepper¼ tsp2 mL
Salt¼ tsp2 mL
Pepper¼ tsp2 mL
Healthy Homemade Ranch Dip Label

Directions:

  1. In a small bowl, mix together all of the ingredients.
  2. Enjoy as a salad dressing or a dip for your veggies!

Makes 6 servings (39 g /serving).  1 serving =  ~ 3 Tbsp

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Apple Peanut Butter Overnight Oats

Apple Peanut Butter Overnight Oats

Mornings can be busy. On busy days, these make-ahead overnight oats are lifesavers. Prep five of them at once on a Sunday night so you have breakfast for the whole week. Use a Mason jars or portable Tupperware containers so you can easily grab one as you run out of the door.     

Ingredients:

Rolled oats, uncooked2 ½ cups525 mL
Milk, 1%2 ½ cups525 mL
Vanilla2 ½ tsp12.5 mL
Cinnamon, ground2 ½ tsp12.5 mL
Hemp hearts1/3 cup70 mL
Chia seeds5 Tbsp75 mL
Peanut butter, natural1/3 cup70 mL
Apple, cored and cubed3 each3 each


Optional:
 for extra sweetness, add in 5 Tbsp of brown sugar (1 Tbsp per mason jar) when batch prepping this recipe.

Directions: 

Apple Peanut Butter Overnight Oats Label
  1. Wash and dry 5 mason jars and lids.
  2. Split the rolled oats by dividing ½ cup into each of the 5 mason jars.
  3. Divide the milk (½ cup each), vanilla (½ tsp each), cinnamon (½ tsp each), hemp hearts (1 Tbsp each), chia seeds (1 Tbsp each), peanut butter (1 Tbsp each), and brown sugar (1 Tbsp each, if desired) into the 5 mason jars.
  4. Stir each of the mason jars to combine the ingredients evenly.
  5. Divide the apple between the jars.
  6. Tightly seal the mason jars with lids and store in the fridge for up to 1 week.

Makes 5 servings (287 g /serving).  1 serving = 1 Mason jar

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Mini Breakfast Omelettes

Mini Omelettes Photo

These mini omelettes freeze beautifully, making them a perfect, make-ahead breakfast option for those mornings that you have barely have time to eat. Pair with a banana, or put them on a piece of whole-wheat toast or a whole-wheat English muffin and you’ve got a super healthy, well-balanced meal!

Ingredients:

Bell pepper, diced1 each1 each
Tomato, diced¾ cup187 mL
Onion, diced½ cup125 mL
Spinach, diced1 cup250 mL
Olive oil1 Tbsp15 mL
Sun dried tomato, finely diced (optional)1 Tbsp15 mL
Eggs10 each10 each
1% Milk¾ cup187 mL
Paprika½ tsp2.5 mL
Chili powder½ tsp2.5 mL
Salt¼ tsp2 mL
Pepper¼ tsp2 mL
Lean sliced turkey (optional)¼ cup100 g
Shredded cheese½ cup250 mL
Mini Omelettes Label

Directions:

  1. Preheat the oven to 400 degrees F.
  2. In a small bowl, toss the bell pepper, tomato, onion, and spinach in the olive oil.
  3. Spread veggies onto a baking sheet and roast for 15 minutes. *This is optional, but helps evaporate some of the water from the veggies so there is less water coming off the omelettes when reheating.
  4. Change the oven temperature to 350 degrees F.
  5. Crack the eggs into a large bowl and add the milk, paprika, chili, salt, and pepper. Using a whisk, mix until the yolks are well incorporated into the whites.
  6. Grease 12 muffin cups. Divide the veggies, sundried tomatoes and turkey (if using) between the 12 cups.
  7. Pour the egg mixture into each of the 12 cups and top with shredded cheese.
  8. Bake for 20-25 minutes, until omelettes are cooked through.
  9. Freeze in an air-tight container and reheat in the microwave on high for quick breakfasts.

Makes 12 servings (92 g /serving).  1 serving = 1 omelette

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Beef Stir Fry

Beef Stir Fry

Stir fries are the best way to use up leftover vegetables. They are also so quick and easy on weeknights and are always a crowd pleaser. Instead of using a store-bought sauce, this recipe uses a homemade sauce full of whole foods.

Ingredients:

Brown rice1 cup250 mL
Pepper, diced1 cup250 mL
Carrots, chopped1 cup250 mL
Onion, diced½ cup125 mL
Broccoli, chopped1 cup250 mL
Ginger, minced1 Tbsp15 mL
Olive oil1 Tbsp15 mL
Peanut butter, natural3 Tbsp45 mL
Low sodium soy sauce¼ cup60 mL
Rice vinegar½ Tbsp7.5 mL
Maple syrup (or honey)1 Tbsp15 mL
Sesame seed oil1 tsp5 mL
Chili powder1 tsp5 mL
Garlic powder1 tsp5 mL
Olive oil1 Tbsp15 mL
Sirloin steak, cubed2 cups500 mL
Beef Stir Fry Label Nutrition Label / Nutrition Facts

Directions:

  1. Cook rice according to package instructions.
  2. While rice is cooking, heat olive oil in a frying pan over medium-heat. Add vegetables and ginger and sauté for 5 minutes.
  3. While vegetables are cooking, add the peanut butter, soy sauce, rice vinegar, maple syrup, sesame seed oil, chili powder and garlic powder. Set aside.
  4. Add cubed steak to the vegetables in the frying pan and sauté for another 5 minutes until the steak is brown on the outside and slightly pink on the inside.
  5. Add the sauce to the frying pan and sauté for 1-2 minutes, stirring frequently.
  6. Split the rice four ways and add the vegetable and meat mixture to the bed of brown rice.
  7. Serve immediately or freeze in individual portions.

Makes 4 servings (271 g /serving).  1 serving =  1 ½ cups

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Balsamic Chicken

This is a simple one-pot meal that gets a tangy kick from balsamic vinegar, which is a great flavour enhancer.  Serve this alongside steamed vegetables and brown rice and you have a healthy balanced dinner with minimal preparation required. 

Ingredients:

Yellow onion, thinly sliced1 each1 each
Red or green pepper1 each1 each
Garlic, minced4 cloves4 cloves
Chicken breast4 each4 each
Balsamic vinegar½ cup125 mL
Diced tomatoes*1 can15 oz

*choose no-salt-added diced tomatoes

Directions:

  1. Coat a large saucepan with oil on medium-high heat. Add the onion, bell pepper, and garlic.
  2. Sauté for approximately 3-5 minutes, until the onions and peppers begin to soften.
  3. Add the chicken and sauté for about 4 minutes on each side until brown.
  4. Add the balsamic vinegar and canned tomatoes. Reduce the heat to medium-low, cover and cook for about 20 minutes, stirring occasionally. Season with optional black pepper and red pepper flakes to taste.

Makes 4 servings (310 g /serving).  1 serving = 1 chicken breast

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Low Fat Carrot Ginger Soup

This recipe contains the beginner cook’s magic word: “microwave”.  It is a low-fat, three-step recipe that’s perfect for the culinarily-challenged and goes from raw ingredients to steaming soup in less than 10 minutes.  One serving contains 5% of your daily sodium intake, whereas an equivalent portion of a typical canned soup contains 55%.  High quantities of vitamin A and fibre only add to this soup’s appeal.

Ingredients:
Frozen carrots                                10 oz
Hot water                                        1 ½ cups
Vegetable or chicken bouillon   1 cube
Skim milk                                        ½ cup
Ginger, grated                                1 tsp
Honey                                               1 tsp

Directions:

  1. Put all ingredients into blender, and puree.
  2. Warm in microwave for 2 minutes.
  3. Garnish as desired, and serve hot.

Makes 2 servings (386 g/ serving).

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Garlic Parmesan Broccoli & Cauliflower

Garlic Parmesan Broccoli & Cauliflower Recipe Photo

Vegetables can be delicious! The key to success is knowing how to cook and season them. This broccoli and cauliflower recipe is a great example of how delicious vegetables can be when they are prepared right. I’ve never had someone not like this dish, even the biggest veggie haters!

Ingredients:

Cauliflower, chopped½ head½ head
Broccoli, chopped1 head1 head
Garlic cloves, fresh, minced4 each4 each
Olive oil1 Tbsp15 mL
Parmesan cheese, grated1 Tbsp15 mL
Salt¼ tsp1 mL
Pepper¼ tsp1 mL
Garlic Parmesan Broccoli & Cauliflower Label

Directions:

  1. Preheat the oven to 400 degrees F.
  2. In a large bowl, combine the cauliflower, broccoli, garlic and olive oil. Toss to evenly coat the veggies with the minced garlic and oil.
  3. Spread the mixture onto a large baking sheet and bake for 20 minutes.
  4. Pull the veggies out of the oven and immediately sprinkle them with parmesan cheese, salt, and pepper.
  5. Serve immediately.

Makes 4 servings (168 g/serving).  1 serving = 1 ½ cups