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Protein Power Balls

Side Kick

5-Ingredient Meal

Mexican Home Cooking

Quinoa: Not Just a Side Anymore

Yes, it is possible to eat vegan and still consume complete proteins! Thank the quinoa (a seed and not a grain, by the way!) in this meat- and dairy-free dinner.


Mango Blueberry Quinoa Salad with Lemon Basil Dressing
Serves 2.

Ingredients:

1/2 cup quinoa
1/2 cup fresh blueberries
1/2 cup cubed ripe mangoes
1/2 tbsp dried cranberries
1½ tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1/4 tsp lemon zest
10 basil leaves, finely chopped
Sea salt and freshly ground black pepper, to taste
1/2 cup cubed cucumbers

Directions:

1. Place quinoa and 1 cup water in a medium skillet and bring to a boil. Reduce heat and simmer, covered, for about 15 minutes or until quinoa is cooked. Remove lid and fluff with a fork. Let cool to room temperature.

2. Meanwhile, combine fruit in a bowl and refrigerate until ready to serve.

3. In a small bowl, whisk together oil, and lemon juice and zest. Season with salt and pepper. Refrigerate until ready to serve. Chop and add basil to dressing just before serving. (TIP: If you add the basil too early, it will go darken in colour.)

4. Add half of dressing to quinoa and mix gently.

5. Assemble salad just before serving: Toss quinoa, fruit and cucumbers together. Serve other half of dressing on the side. Serve immediately.

Always living with passion,

Sammie

Recipe sourced from www.veggiebelly.com

Spring Soup’s On!

Slow Cooker Stock

Over the weekend I attended a workshop for my Culinary Nutrition Expert program that I am taking through the wonderful Meghan Telpner’s Cooking School. The topic of the day was “Foods for Healing” and I thought I’d share with you some knowledge and a recipe to help your body stay fit and healthy and strong.

With the drastically fluctuating temperatures many people seem to be coming down with fevers, colds, throat issues etc and a great immune booster is bone broth (aka chicken broth). Bone broth is nutrient dense and contains a wide range of amazing nutrients for your body including calcium, magnesium and natural gelatin which is useful in treating many infectious diseases.

I figured I could jack up the nutrient and immune boosting power by adding some of the anti-inflammatory and immune boosting properties of garlic and ginger as well in this slow cooker solution to making a broth while you sleep off that cold, or better yet to help prevent yourself from getting sick in the first place!!!

Slow-Cooker Chicken Stock

Ingredients:

Leftover chicken bones or carcass roughly equivalent to 1 small or medium chicken
1 onion, peeled and roughly chopped
2-3 cloves of garlic (whole, crushed)
1-2 inches of fresh ginger root peeled and roughly chopped
1 rib celery, roughly chopped
1 carrot, roughly chopped
1 bay leaf
4 sprig fresh parsley
1 sprig fresh thyme
All-natural sea salt, to taste
Cayenne pepper (optional)

Directions:

1. Remove all edible meat from chicken. Place bones, skin and any accumulated cooking juices in slow cooker.

2. Add remaining ingredients over top of bones and fill slow cooker almost to the top with water, leaving about 1/2” at the top.

3. Set slow cooker to “low” and let cook overnight, or alternatively you can start it in the morning and cook on “low” for 8–10 hours during the day.

4. Once stock is done, turn off slow cooker and, pass stock through a fine sieve to remove all bones, herbs, etc. Refrigerate or freeze stock for future use.

TIPS: Freeze stock in 1 or 2-cup portions in glass jars (leave 2 inches space at the top) for easier thawing and use. Or, freeze stock in ice cube trays – ideal when you need a smaller amount for sauces or rice.

Not only is the homemade version ever so tasty, it’s actually free of all the preservatives and additives you find in the box variety, making it incredibly beneficial to your health. It’s so easy how could you not do it!!?

Always living with passion,

Sammie

Side Kick

You’ve planned your favourite roasted chicken or grilled salmon for tomorrow’s dinner. Now what? If you have a hard time figuring out what to pair with your proteins, this fresh multi-purpose side is for you!

Psst! Better yet, ditch the animal protein and eat this pilaf on its own for a complete vegetarian meal. The quinoa is, surprisingly, a complete protein!

Quinoa Pilaf
Serves 6.

Ingredients:

1 cup split red lentils, picked over and rinsed well
1 bay leaf
1 clove garlic
1/4 Spanish onion
2 tbsp coconut oil, divided
1 shallot, minced
1 celery rib, minced
1 carrot, peeled and minced
1/2 cup quinoa, rinsed
1 cup low-sodium vegetable broth
Sea salt and freshly ground black pepper, to taste
1 lb cauliflower, coarsely grated
1/2 English cucumber, minced
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh flat-leaf parsley
1/3 cup coarsely chopped unsalted walnuts or raw cashews

Directions:

1. Put lentils in a medium saucepan and cover with cold water. Add bay leaf, garlic and onion and bring to a boil. Simmer over moderately low heat until lentils are tender, about 18 minutes. Drain and discard bay leaf, garlic and onion. Wipe out saucepan.

2. Add 1 tbsp oil to saucepan. Add shallot, celery and carrot and cook over low heat until softened, about 8 minutes. Add quinoa and cook, stirring, for about 2 minutes. Add broth, season with salt and pepper and bring to a boil. Cover and cook until quinoa is tender and plump and liquid is absorbed, about 18 minutes. Fluff with a fork, cover and let stand for 5 minutes.

3. In a large nonstick skillet, heat remaining 1 tbsp oil. Add cauliflower and cook over moderately high heat until lightly browned in spots, about 5 minutes. In a large bowl, toss lentils with quinoa, cauliflower, cucumber, cilantro, parsley and nuts. Season again with salt and pepper and serve hot or at room temperature.

TIP: For an even fresher spring side dish, add a squeeze of lemon to your pilaf before seasoning and serving.

Always living with passion,

Sammie

Mouth-Watering Meatballs

Warm Up Your Winter

Fat Tuesday’s Savory Zucchini Pancakes

It’s Pancake Tuesday Mmmm Mmmm Mmmmm

But who said pancakes have to be sweet!?

Instead of focusing on the syrup loaded yummy breakfast pancakes today I decided to do a savory version. It’s an excellent way to get your veggies in and a great side dish at dinner!

Savory Zucchini Pancakes
Makes 8 to 10 pancakes

Ingredients:

1 1/2 lb zucchini (about 3 large)
1/2 tsp sea salt
1/4 cup thinly sliced red or green onion
2 large eggs
Olive oil as needed

Instructions:

1. Grate zucchini on the largest holes of a grater into a colander and combine well with salt. Let zucchini drain 30 minutes.

2. Preheat oven to 200°F.

3. Using hands, squeeze as much liquid from zucchini as possible. In a bowl stir together zucchini, onion, eggs, and pepper to taste until combined well.

4. Lightly brush a 12-inch non-stick skillet with oil and heat over moderately high heat until hot but not smoking. Drop four 1/8-cup measures of zucchini mixture into skillet and with a spatula flatten into 1/4-inch-thick pancakes. Cook pancakes 2 to 3 minutes on each side, or until golden and cooked through, transferring pancakes to an ovenproof plate. Keep pancakes warm in oven while making more pancakes in same manner.

Always living with passion,

Sammie

Take-Out Made In

Avoid crammed restaurants the world over this Valentine’s Day and make a resto-inspired dinner at home instead. Making any meal from the comforts of your own kitchen puts you in control, allowing you to decide which ingredients make the cut, how much oil and sauce you’d like to add in and whether you’d like to pump up your dish with filling fibrous veggies. Plus, staying in on this beloved holiday will do wonders for your wallet as well!

So, save yourself the trip for Chinese food and whip up my easy Chicken & Broccoli Stir-Fry. Enjoy and Happy Valentine’s Day!

Chicken & Broccoli Stir Fry

Ingredients:

1/4 cup chicken stock (low sodium and organic)
1 tbsp gluten free tamari
1 tbsp tomato paste
1 tbsp hoisin sauce
1 tbsp rice vinegar
1 tsp coconut syrup or sucanat or leave it out!
1/2 tsp fresh ginger, minced
1/2 tsp ground fresh chili paste (Sambal)
2 tbsp arrowroot starch/flour, divided
Olive oil cooking spray
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 tsp salt
1/4 tsp ground black pepper
1/2 lb broccoli crowns
1 tsp minced garlic
Flax seed or sesame seed for garnish (optional)
Sliced green onion or scallions for garnish (optional)

Directions:

1. In a medium bowl, combine stock, tamari, tomato paste, hoisin sauce, rice vinegar, sweetener of choice, ginger, chili paste and 1 tbsp arrowroot. Stir until blended and set aside.

2. Generously mist a large skillet or wok with cooking spray. Toss chicken with remaining 1 tbsp arrowroot, salt and pepper. Add coated chicken to skillet and cook on medium heat, stirring frequently until chicken is cooked (no longer pink in the center and juices run clear), about 7-10 minutes.

3. Add broccoli and garlic and cook until broccoli is slightly tender, about 3-4 minutes. Stir in sauce, reduce heat to low and cook until sauce is heated, about 2 minutes. Remove from heat. If desired, garnish with flax and green onion and serve alone, over brown rice or quinoa.

Enjoy a meal at home with your loved one today….you’re that much closer to the bedroom for your guilt free dessert

Always living with passion,

Sammie

Coco-berry Muffins

Everybody gasps when I say I’m eating gluten free. “What about cakes, and muffins and bread? I can’t live without my bread!”

Truth be told I love baked goods just as much as everyone else, but I simply won’t accept that I can’t accomplish the same things without all the gummy gluten in my belly, along with some of the other dirty things like sugar. So I research, and I test, and I spend hours in the kitchen so that I can share those really great finds with you, making it easy for you to adopt the gluten free lifestyle.

The past few days I’d been craving breakfast treats so I tried whipping up a small batch of these coco-berry muffins. I kept the recipe small for those of you who don’t want the temptation of a dozen delicious bundles of baked goodness sitting on your counter but feel free to multiply the recipe if you’re cooking for the family.

And as far as my muffin cups go, nothing makes me smile more than a cute little warm muffin with footsies

Coco-berry Muffins
(yields 6 muffins)

Ingredients

3 eggs
3 tbsp. melted coconut oil
3 tbsp. honey
1/8 tsp. almond extract
1/4 tsp. sea salt
1/4 cup coconut flour
1/2 tsp baking powder
1/2 cup fresh blueberries

Directions

Preheat oven to 400 degrees F

Place all the ingredients except the blueberries into a blender. Blend until smooth.

Stir the blueberries into the batter.

Pour into 5-6 lined muffin cups.

Bake for 14-16 minutes.

If you feel like experimenting in the kitchen you can try substituting some of the ingredients. For example almond flour would also likely work, vanilla or lemon extract, cranberries……mmmmm cranberries and lemon would be perfect just be sure to fold in some zest.

Have some fun with it and just keep an eye out for them to be golden brown.

Always living with passion,

Sammie

Coconut Curry Meatball Soup

I adapted this soup from a recipe I found on Paleo For Foodies and prepared it last week for the office for lunch and it was a hit! Three of my staff members don’t even like curry and went back for seconds It’s sure to be a regular in my kitchen from now on.

Coconut Curry Meatball Soup
(Serves 6-8)

Meatball Ingredients:

1.5 lbs ground chicken breast
1 carrot, quartered
4 garlic cloves
1/2 cup shredded coconut
1 egg
2 tsp thai curry paste (Thai Kitchen brand doesn’t have any sugar or preservatives)
1 bunch cilantro (if you don’t love cilantro, either omit, or use half)

Directions:

Put everything in the food processor and pulse until smooth.
Place the mix in a large ziploc and grab a friend. Cutting a chunk off the edge of the bag squeeze the goop out and have your pal “cut” meatballs off swiftly with a knife. Its a little wet and goopy I found this system worked fastest.

Heat a tablespoon or two of coconut oil (or oil of your choice) over medium-high heat in a large based saucepan. Brown the outside of the meatballs in batches. They don’t need to be cooked all the way through since they will finish cooking in the soup. Once they are browned set aside on a plate.

Soup Ingredients:

2 tbsp coconut oil
1 tsp sesame oil
1 onion, cut in half then into thin slices
3 cloves garlic, minced
1 inch chunk of ginger, grated
1 tbsp apple cider vinegar
Few tablespoons of Sriracha (to taste, you can always add more later)
2 cans of coconut milk – ensure it has a good coconut flavour like Ayro-D
2- 3 –14.5 oz cans of broth (chicken, beef, vegetable…whatever you like, just as long as it doesn’t have gluten in it)
1- 14.5 oz can tomatoes (no salt variety, or, just dice up your own tomatoes)
1/2 purple cabbage, shredded/chopped into bite sized pieces
1 10oz bag spinach
1 bunch cilantro, chopped (I use part of the stem too)
3 or so limes

Directions:

Heat coconut oil in the meatball saucepan over medium high heat. Add onion, garlic, and ginger and let saute a few minutes until soft. Then, add sesame oil, cider vinegar, and Sriracha sauce. Stir to combine.

Next add cabbage, tomatoes, coconut milk, broth, and juice from 3 limes. Bring to a simmer and then add the meatballs to the soup.

Cover your pot, turn to low, and simmer for about 20 minutes. After 20 minutes, add in the spinach and half of the cilantro. Cook another 5-10 minutes. Be sure to taste your broth before serving and see if you want more of any flavour.

Fill up your bowl and enjoy!!

Always living with passion,

Sammie

Gluten Free, Dairy Free, Leftover Free Brownies

These brownies take me back to my childhood and bring a chocolate covered smile to my face. I grew up with a grandfather with celiac disease at a time when finding palatable gluten free baked goods was a huge dilemma. My mother tried and tried to find something to bake for him for celebrations so that he could join in on the fun and finally stumbled upon a version of the recipe below and it was a hit.

After my grandfather passed away these brownies remained the one and only brownie recipe my family would bake because they were the best we’d ever had. I’ve jazzed up the recipe a bit by removing the refined sugars and replacing the original “margarine” and don’t tell my mom but I think they are even better now.

Moist, chocolatey and guilt free in moderation. Eat your heart out!

Leftover Free Brownies

Ingredients:

2/3 cup coconut oil
4 sq unsweetened bakers chocolate
4 eggs
2 tsp vanilla
1 1/2 cup maple syrup
3 cup baby rice cereal (gluten and lactose free on packaging)
1/2 tsp salt
1 tsp baking powder

Directions:

Preheat the oven to 350 degrees

Melt coconut oil and chocolate over a double boiler. I place a glass bowl over a small pot of simmering water (be sure the glass doesn’t touch the water).

Blend eggs, maple syrup, and vanilla. Stir in cereal and other dry ingredients. Add chocolate mixture and blend.

Spread in greased rectangular brownie pan.

Bake for 20-25 mins or until a toothpick inserted in the center comes out clean. Cool on the counter.

Dairy Free Ganache Icing

Chop 3 – 100 gram dark chocolate bars (70%-75%) into a bowl.

Heat one can of coconut milk in a saucepan until tiny bubbles just begin to form on the surface.

Pour the hot coconut milk over the chocolate, add a pinch of salt and stir until you have a glossy chocolate icing. Spread over your brownie and allow to cool. You won’t even taste the coconut milk.

I promise your whole family will love these, and you’d never know that they are a healthy alternative!

Always living with passion,

Sammie

Breakfast, Lunch OR Dinner!!!

Becoming gluten and lactose free has led me to explore a wide variety of exciting new food combinations and options. I’ll be sharing plenty with you in the weeks and months to come!

Last night in particular I was looking into a bare fridge and cupboards wondering what on earth to make for dinner. I wasn’t going to fall back on ordering in or making the next easiest thing, pasta, as I have always tried to limit my starches late at night and focus on more veg and protein based meals.

So the pasta idea got me thinking. I had 3 eggs in the fridge, some mixed greens and a jar of organic pasta sauce, what could I possibly create with that? Deliciousness that’s what!!!

Marinara Poached Eggs

Ingredients:

2 eggs
1/2 jar organic marinara sauce (or any of your favourite tomato based pasta sauces, dairy free)
1 small onion (diced)
1 clove garlic (minced or put through the garlic press)
1/4 – 1/2 red chili pepper (thinly sliced) optional
1/2 cup sliced mushrooms
1 cup mixed greens
1/2 lemon (juice)
1 tbsp extra virgin olive oil
1 tsp coconut oil (for cooking)

Directions:

Heat the coconut oil in a medium-high pan and gently saute the onions, garlic, chili and mushrooms. Once the onions are transparent and soft pour in your marinara sauce and bring to a simmer. Allow to simmer for 2 mins before cracking the eggs directly into the sauce (you can dig a tiny well with the shell as you gently release the egg). Cook the egg in the simmering sauce (feel free to spoon warm sauce over the eggs as well) for approx 5-7 minutes until the white is cooked fully and the yolk has warmed.

Dress the salad greens with the olive oil and lemon juice and serve the poached eggs with some sauce either on top or to the side of the salad.

This is such a pleasant tasting dish and totally full of antioxidants from the jarred tomatoes (processing tomatoes releases more antioxidants), fiber in your greens and protein from your egg! Don’t get too anxious about eating the yolk either, it’s actually the part that contains the vitamins and minerals in the egg and can be consumed in moderation.

Give it a try and discover that gluten free doesn’t mean flavour free!!!

Always living with passion,

Sammie

Seared Tuna on Watercress and Fennel Salad

So I’ve always disliked fish, but have decided recently that perhaps I haven’t given it a fair chance. I mean my parents were no chef’s and fresh fish is far different than frozen fish sticks lol. Surprisingly enough the recipe below convinced me that tuna (not the kind in the can) is AWESOME!

This recipe is a lovely balance of essential fats and protein in your fish and a punch of fibre and vitamins in the salad below. Let’s just say that Sebastien has dubbed it his favourite so far on my mission to try lots of new recipes this year.

Seared Tuna on Watercress and Fennel Salad
(Serves 2)

Ingredients:

2 pieces of fresh tuna, 1/2 inch thick (can substitute 1 can tuna packed in water)
2 cups fresh watercress, washed (I couldn’t find watercress and substituted arugula)
1/2 cup avocado, diced
3/4 bulb fennel, shaved thinly (I used a mandolin, be careful and use the guard!)
1 cup green beans, sliced
2 tbsp olive oil
3-4 black olives each plate
Juice of 1 lemon
1 teaspoon sea salt

Directions:

1. Combine all ingredients aside from tuna in a bowl and toss.

2. If using fresh fish turn the grill (or broiler) to high or heat a saute pan to high.

3. Bush fish with olive oil and season with salt.

4. Sear, grill or broil for 2 minutes each side.

5. Serve salad on the plate and slice or flake the tuna on top.

DEEEEELISH!

Always living with passion,

Sammie

Get your tummy back on track

After a season of sweets, turkey, ham, roasts and tons of starchy carbs, a light meal with fish, greens and fruit is the perfect way to get back on track. Here’s a tasty recipe for fresh tuna to do just that!

Grilled Yellowfin Tuna with Romaine & Tropical Fruit
Serves 4.

Total time: 20 minutes.

Ingredients:

4 cups packaged chopped romaine lettuce
2 cups chopped fresh pineapple
1 cup refrigerated pre-sliced fresh mango, chopped (the kind you buy at the prepared fruit counter)
1/3 cup chopped red onion
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
2 tablespoons fresh orange juice
1 tablespoon olive oil, divided
1/2 teaspoon sea salt, divided
3/8 teaspoon freshly ground black pepper, divided
8 (3-ounce) Yellowfin tuna steaks
4 lime wedges (optional)

Directions:

1. Combine first 7 ingredients in a large bowl; add 1 teaspoon oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper, tossing to combine.

2. Heat a large heavy grill pan over medium-high heat. Rub remaining 2 teaspoons olive oil over tuna; sprinkle tuna evenly with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Add tuna to pan; cook 3 minutes on each side or until desired degree of doneness. Arrange 1 1/2 cups salad on each of 4 plates; top each serving with 2 tuna steaks. Serve with lime wedges, if desired.

Bon Appetit!

Always living with passion,

Sammie

Chicken and Rice Never Tasted Soooooo Good!

I’m thoroughly enjoying my week at home with the pup and boyfriend this week. It affords me plenty of time to rest, make big plans for 2012 and do my absolute favourite thing….cook!!!!

I love cooking gourmet healthy and I’m always looking for new ideas and recipes to try out. Today I cooked up a sinfully tasty rendition of plain old chicken and rice. As the boyfriend announced, it was the perfect meal! I thought I’d share for your family to enjoy

Balsamic Chicken and Wild Rice Pilaff
(serves 2)

Ingredients:

2 boneless, skinless chicken breasts
2 cloves garlic, sliced thinly
1 1/2 cups balsamic vinegar
2 tbsp. minced fresh rosemary
2 tbsp. extra virgin olive oil
1 tsp. sea salt
2 cups cooked wild rice (cook as per instructions on package using veg broth)
2 green onions, thinly sliced
1/4 cup fresh cilantro, chopped
1/4 cup fresh mint, chopped
1/4 cup sunflower seeds, soaked for 2 hours

Directions:

1. Heat oven to 425 degrees

2. In a small saucepan reduce the balsamic vinegar by simmering. Stir occasionally until it reaches a syrup consistency

3. Add the garlic and rosemary and simmer for 2 more minutes. Remove from heat and set aside

4. Brush the chicken breasts with olive oil and season with some of the salt. NOTE: A kitchen brush is an excellent tool to sparingly add a thin layer of oil to veg and meat

5. Place chicken on a baking tray and roast in the oven for 10 minutes

6. Remove and brush with generous amounts of the balsamic reduction

7. Turn the oven down to 375 degrees and roast again for an additional 10 minutes

8. Remove and brush with balsamic reduction again then cook for 2-4 minutes more. I use a meat thermometer to check and verify that the chicken is approx 163 degrees at the thickest part when removed from the oven. Allowing the meat to rest covered by foil for 5 minutes will bring it up to the required 165 degrees and keep it moist and tasty

9. After resting for 5 minutes slice thinly

10. Place all ingredients but the chicken into a bowl and toss. Season with salt and pepper to desired taste

Plating:

Taking a few minutes to plate your food beautifully can greatly enhance the dining experience. We eat with our eyes first. For this dish simply place half a serving of the rice pilaff on each plate and fan the sliced chicken breast on top.

Enjoy!

Always living with passion,

Sammie

Healthy Holiday Brunch!

We often search for healthy recipes for that EPIC holiday dinner party but why not make Christmas breakfast an event to remember also!?

Cuddle up with your family and a warm mug of tea or coffee after opening gifts and indulge in a warm and luscious breakfast “guilt free”

Even better, the recipe below is meant to be prepared in advance, so whip it up the night before and just pop it in the oven Christmas morning while the family is bonding.

Baked Apple-Cinnamon French Toast

MAKE AHEAD: This baked apple-cinnamon French toast is to be prepared in advance and then simply popped in the oven for a leisurely and luxurious weekend morning.

Serves 12.

3 cups nonfat milk
2 cups pasteurized liquid egg whites, such as Egg Beaters or simply separate the eggs yourself!
3 tablespoons honey
1 1/2 teaspoons vanilla extract
1/4 teaspoon fine sea salt
1 1-pound loaf sliced whole-wheat bread
1 cup chopped dried apples, (3 ounces)
1/2 cup raisins
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg

Whisk milk, egg whites, honey, vanilla and salt in a large bowl.

Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.

Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours.

Preheat oven to 350°F.

Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; drizzle with maple syrup or top with greek yogurt and berries and serve.

Yummilicious!

Always living with passion,

Sammie

Fresh Finger Food

There are plenty of opportunities for appetizer sized bites this season and those bites can seriously add up! Why not cook up a “healthier” appetizer to bring along to that festive event or when hosting at home!

Pack your appetizers with nutrient rich greens and nutritious deliciousness!

Collard Green Phyllo Pastries

NOTE: If you want to tame the taste of collard greens in the filling for these triangles, halve the amount of greens, then mash them with 1/2 cup firm tofu. This would also boost the protein content of each triangle.

Makes 16

• 16 oz. collard greens, stemmed and coarsely chopped
• 1 large shallot, coarsely chopped
• 2 Tbs. olive oil, plus more for brushing phyllo
• 1 clove garlic, minced (1 tsp.)
• 1 1/2 tsp. balsamic vinegar
• 12 sheets thawed phyllo dough (6 oz.)
• 1 small pear, peeled and thinly sliced

1. Pulse collard greens and shallot in food processor until finely chopped.

2. Heat oil in large skillet over medium heat. Add collard mixture and garlic, and sauté 5 to 7 minutes, or until collards have shrunk and are tender, and most of liquid has evaporated. Stir in vinegar, season with salt and pepper (if desired), and set aside to cool.

3. Preheat oven to 350°F. Coat baking sheet with cooking spray, or line with parchment paper. Place 1 phyllo sheet with long side closest to you on clean work surface; cover remaining phyllo sheets with damp kitchen towel to prevent drying. Brush phyllo sheet with oil. Stack 2 more phyllo sheets on top, brushing each with oil. Cut phyllo stack lengthwise into 4 strips.

4. Spoon 1 Tbs. collard mixture 1/2 inch from a short end of 1 phyllo strip. Top with 1 pear slice. Fold upper corner over filling to make a triangle. Continue folding triangle onto itself, across, and down to make triangle packet. Transfer to prepared baking sheet. Repeat with remaining phyllo strips, then repeat entire process with remaining phyllo sheets, collard mixture, and pear slices.

5. Brush triangles with oil, and sprinkle with kosher or sea salt, if desired. Bake 15 to 18 minutes, or until golden brown.

Per Triangle: Calories 68, Protein 1g (more if tofu used), Carbs 9g, Fat 3g, Fibre 1g

Enjoy a few bites this season guilt free!

Sammie

Colour Your Salad

Sticking with the theme of colouring your plate this week there is one surefire way to colour your insides! A salad will solve all of your grey,beige, brown, or white plate problems!

Rich with ingredients loaded with fibre, antioxidants, vitamins and minerals, they are also a surefire way to boost your immune system, fight aging, lose weight and clean out your pipes! Stay healthy and slim with the salad below!

Antioxidant Salad
Serves 6.

Ingredients:

1 head romaine lettuce, trimmed and torn into pieces
Small bunch arugula, torn into pieces
1/2 cup fresh chopped flat-leaf parsley
6 freshly chopped basil leaves
1 carrot, thinly sliced crosswise or grated
1 stalk celery, thinly sliced crosswise
1/4 cup radish sprouts
6-12 grape tomatoes halved or quartered
1 bulb fennel, trimmed and thinly sliced crosswise
1 teaspoon ground flaxseeds

Directions:

Combine lettuce, arugula, parsley, basil, carrot, celery, radish sprouts, fennel, and flaxseeds in a large bowl. Drizzle with enough dressing to lightly coat. Toss to combine.

Lemon-Lime Olive Oil Dressing
Makes 3/4 cup

Ingredients:

Juice and zest from 1 lemon
Juice and zest from 1 lime
1/4 cup extra-virgin olive oil or flax oil for extra omega power
1/4 teaspoon sea salt
1/4 teaspoon freshly ground white pepper or cayenne if you like a kick

Directions:

Whisk all ingredients together in a large bowl; let stand 10 minutes before using.

Enjoy!

Always living with passion,

Sammie

Steamy Supper

Nothing can fill your tummy up perfectly on a cool day than a hearty soup. It’s one of my favourite cold weather meals and I love the fact that you can jam pack a soup with veggie goodness.

Today’s Tasty Tuesday highlights a filling vegetable soup that is sure to get you cozy right down to your toes

Ingredients

•    2 tablespoons extra-virgin olive oil
•    4 leeks, white and pale-green parts only, halved lengthwise, chopped into 1 inch chunks, and washed well (I like to submerge in a bowl of water to rinse all the sand off)
•    3 celery stalks, chopped into 1 inch chunks
•    3 medium carrots, cubed
•    2 garlic cloves, crushed
•    2 pinches of red-pepper flakes
•    Coarse salt and freshly ground pepper
•    5 1/4 cups homemade or store-bought low-sodium chicken stock
•    1 1/2 cups water
•    1 small butternut squash, peeled and cubed
•    2 Yukon Gold potatoes, cubed
•    1 head escarole, cut into 1 inch thick ribbons
•    1 can (15 ounces) chickpeas, drained and rinsed
•    2 tablespoons fresh lemon juice
•    2 tablespoons thinly sliced fresh mint
•    2 tablespoons thinly sliced fresh dill

Directions

1.    Heat oil in a large Dutch oven or stockpot over medium-high heat. Cook leeks, celery, carrots, garlic, red-pepper flakes, and 1 teaspoon salt, stirring occasionally, until leeks are translucent, about 5 minutes. Add stock and water, and bring to a boil.
2.    Add squash and potatoes. Return to a boil. Reduce heat, and simmer, partially covered, until vegetables are tender, about 15 minutes. Stir in escarole and chickpeas, and return to a boil. Stir in lemon juice and herbs. Season with salt and pepper.

OPTION: You can also add kale and cherry tomatoes for some added nutrients and flavour!

Always living with passion,

Sammie

Eating healthy? What a crock!!!

I hear many people complaining that they either don’t have the time to make clean meals at home, or that buying wholesome food is simply too expensive. Well, we’ve put an end to both excuses here with an easy and affordable slow cooker meal.

There is plenty of time in a day to fit in exercise and clean meals with just a little preparation and a plan. A wicked way to ensure you eat a home cooked dinner and NOT take out is to make sure your dinner is ready for when you come home. Now you can feed your whole family with a few items you prepared the evening before (or even on the weekend)!

Better yet this whole meal can be prepared for under $15 dollars for your entire family!

Crock Pot Pineapple Chicken
(4 servings)

Ingredients
2 large chicken breasts, boneless and skinless
1 small jar of salsa
4 small raw zucchini, or two large, cubed
1/4 medium, fresh pineapple, cubed

Directions

Turn on a crock pot to the low setting and put in the chicken and salsa. Set your timer to cook for about 4-6 hours depending on the intensity of your crockpot, you may need to read directions or experiment the first time. The chicken should fall apart easily when finished.

Once cooked shred the chicken using two forks and mix in your raw zucchini and fresh pineapple.

I would serve this with a side salad or on a bed of quinoa or brown rice. Enjoy!

Nutritional Content per Serving (1/4 of batch)

Calories: 151
Total Fat: 2 g
Carbohydrates: 13 g
Protein: 22 g

Always living with passion,

Sammie

Halloween treat after a “green” week

Well everybody’s house is now buried in Halloween candies and treats! It’s going to take all your willpower to avoid eating handfuls and suffering the consequences of falling off track with your nutrition!

As usual I always say everything in moderation, so try to skip those treats and save up a few choice options for your cheat day. In the meantime, let’s offset the impact of all that sugar with this week’s challenge. Incorporating 1-3 cups of greens into your daily eating habits.

Below is a great way to mix those greens into your dinner for the kids too. Disguised amongst some yummy lower fat mac n’ cheese we’ve tucked some spinach to keep your body healthy.

Green Mac N’ Cheese Please

Ingredients
•    3 tablespoons plain dry breadcrumbs
•    1 teaspoon extra-virgin olive oil
•    1/4 teaspoon paprika
•    1 16-ounce or 10-ounce package frozen spinach, thawed
•    1 3/4 cups low-fat milk, divided
•    3 tablespoons all-purpose flour
•    2 cups shredded extra-sharp Cheddar cheese
•    1 cup low-fat cottage cheese
•    1/8 teaspoon ground nutmeg
•    1/4 teaspoon salt
•    Freshly ground pepper, to taste
•    8 ounces (2 cups) whole-wheat or spelt elbow macaroni, or penne

Preparation
1.    Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2.    Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
3.    Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4.    Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5.    Bake the casserole until bubbly and golden, 25 to 30 minutes.

KID TIP – To make this a cool “green” dinner for the kids blend the spinach in with the cheese sauce, it’ll be less noticeable and an easy way to get some veggies in their diet.

Remember halloween treats are meant for just that, “treating yourself”, after a week of eating your veggies

Always living with passion,

Sammie

Personal Trainer Pizza!

There are times when we are searching desperately for something to comfort us. Many times we reach for something that reminds us of happy times, our childhood or friends. I call these the ultimate comfort foods.

The downfall of many of our favourite comfort foods is that they can require us to start wearing comfortable sweatpants as our waistline expands! I like to try and reinvent some of these comfort foods into dishes that we can enjoy guilt free.

Today I’m tackling a personal favourite! PIZZA. Pizza often comes slathered in hidden oils and fats and can pack a mean punch when it comes to packing on the pounds on your body, YIKES!

Pizza is actually one of the easiest comfort foods to reinvent. You can create your own personal pizza, and one for each family member, in less time than it takes to wait for delivery!

Here’s my method and my favourite style but feel free to customize and make your own using your own healthy ingredients

Ingredients:

Whole wheat pita
Pizza sauce or tomato sauce with fresh basil
Garlic (sliced thinly)
Brown mushrooms
Broccoli (Soooo good on pizza!)
Green olives
Cherry tomatoes
Grilled chicken or turkey breast, sliced
Low fat mozzarella cheese (1/4-1/3 cup grated)

Preparation:

Place your pita on a baking sheet and spread a heaping tablespoon of pizza sauce on top. Arrange your veggies and chicken on top of the sauce and sprinkle with grated cheese.

Simply pop into a 350 degree oven until the cheese melts and bubbles. You can also switch to broil to accelerate the cooking of the cheese at the midway point since most of the ingredients are already cooked.

BONUS STYLE!

A fancier combo I enjoy consists of figs, prosciutto, arugula and a sprinkle of fresh parmesan with a drizzle of balsamic and olive oil.

Try this out at home with your favourite veggies and proteins. If you’re vegetarian add beans, marinated tofu, or use hummus as your sauce, the sky is the limit! Just make sure to go conservative on the cheese and use as many fresh ingredients as possible! It’s delicious!

Always living with passion,

Sammie

Mmmmmmmuffins

So I know it’s not Tasty Tuesday anymore but I was experimenting in the kitchen this morning and created a muffin I just have to share!

The recipe uses cocunut oil instead of butter, maple syrup instead of sugar, and spelt flour instead of white. I swear you can’t tell the difference! For an added protein punch I paired them with an “yogurt explosion” injection of vanilla greek yogurt in the center!

Pumpkin Spice Muffins (Vegan Option)

makes approximately 12 regular or 36 mini muffins

• 1 3/4 cups spelt flour
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp cinnamon
• 1 – 1 1/2 tsp pumpkin pie spice (or to taste)
• dash of nutmeg
• 1/2 tsp sea salt
• 1 1/2 cups canned pumpkin
• 2/3 cup maple syrup
• 1/3 cup softened non-hydrogenated coconut oil
• 1/2 cup raisins (optional)
• 1 cup vanilla or plain greek yogurt (optional)

Preheat oven to 375 degrees.  Prepare muffin tray(s) with paper liners or a light coating of oil.

In a medium bowl, whisk together dry ingredients.  In a large bowl, mix pumpkin, syrup, and oil.  Add dry ingredients and stir just until all flour is absorbed.  Fold in raisins, if using. NOW TEST YOUR BATTER. The best part of this recipe is that the batter is vegan so taste now and adjust spices to your  personal taste.

Portion the batter into muffin tray(s), about 1/2 to 3/4 of the way full, and bake – 25 minutes for regular sized, 12-15 minutes for minis, until the tops are domed and a toothpick inserted in the center comes out clean.

Allow muffins to cool.

Filling:

Spoon yogurt into a pastry bag with a long tip made for injecting cupcakes with filling.

Insert the tip of the bag approx half way into the muffin.

Apply gentle pressure, you will see the muffin begin to puff up. Inject approximately a tablespoon of filling and slowly pull the tip of the icing bag out so that the yogurt fills the space you created.

Voila! Store in the refrigerator since there is yogurt involved Enjoy!!!

Always living with passion,

Sammie

Fit Flavour!!

How often do you try to “flavour up” a meal with store bought condiments like BBQ sauce, ketchup, salsa, or bottled marinades? Unfortunately, tasty as these options are, they are a prime suspect for “hiding” sugar! I challenge you to take these items out of your refrigerator and look at the label. I can almost guarantee there is hidden sugar in there!

Since the sugar police are working in full force this week I’ve decided to give you a recipe for a quick and simple salsa you can make at home to top fresh talapia (or your favourite fish), pork tenderloin, chicken breast or even rice or quinoa!

Aside from this recipe try using herbs, spices, veggies or fruit to add flavour to your meals instead of processed items that hide a plethora of ingredients you don’t want to put in your body!

The mango in this salsa will satisfy your taste buds and your need for sweetness, the onion is packed with antioxidants, the lime juice will help balance the PH of your body and the red pepper will help your body repair from all your dedicated workouts! Fit Flavour!!!

Mango Salsa

• 1 firm-ripe mango, pitted, peeled, and cut into 1/4-inch dice
• 2 tablespoons finely chopped red onion
• 1/4 teaspoon freshly grated lime zest
• 1 tablespoon fresh lime juice
• 1/2 red pepper diced
• 2 tablespoons fresh mint leaves, chopped

In a bowl stir together salsa ingredients with salt to taste and let stand, covered, at room temperature. Salsa may be made 2 hours ahead and kept at room temperature, covered.

Bon appetit!

Always living with passion,

Sammie

Tracking for Success

Since Monday was Thanksgiving I’m doing a combined Motivation Monday and Tasty Tuesday post today!

I’m sure we all indulged in some tasty treats over the weekend and it’s important to pick up your socks and get back on track to avoid gaining the  average 15 pounds between Thanksgiving and New Years. Food journaling can be your weapon against gaining the hibernation weight, and help you hang onto the svelte summer self you’ve worked so hard for!

Studies have shown that writing down what you eat daily can even help you LOSE weight! Awareness is power friends!

But just because you’re tracking your food and eating healthy doesn’t mean you have to deprive yourself! There are plenty of healthy AND yummy alternatives to some of your favourite treats!

A new healthy indulgence of mine is the following Chocolate Pudding recipe

Chocolate Pudding
2 ripe bananas
1 avocado, pitted, peeled
2 tablespoons raw cacao powder or raw carob
2-3 tablespoons maple syrup
a little water if necessary

Place all the ingredients in a Vitamix or blender and gradually turn it up, adding a little water if it becomes too thick. Chill for 30 minutes or more before serving.

Always living with passion,

Sammie

Safe Thanksgiving Seconds

Thanksgiving weekend is upon us here in Canada and there’s nothing more satisfying than a good family dinner. We certainly encourage you to enjoy your meal (in moderation) and use this opportunity to take a cheat day! If you’re looking for some tips on avoiding overindulging check out my “Holiday Survival Tips” post.

One of the things we often don’t speak of is food safety and storage. These large gobble-fests often leave us with plenty of leftovers and your health relies on you storing them properly. Mismanaged food handling skills can result in you falling way off track with some unhappy intestinal issues, so take some time to observe the following tips.

• Fridge should be set to 4 degrees C (40 degrees F ) or cooler.
• Keep food out of the danger zone, which is between 4°C (40°F) and 60°C (140°F), to prevent the growth of harmful bacteria.
• Refrigerate or freeze cooked seafood, meat or poultry within 2 hours after cooking.
• Sniff test doesn’t cut it! When to chow down on cooked leftovers and when to chuck them: Eat refrigerated leftovers within 2 to 3 days, or freeze them for later use.
• Reduce the likelihood of having mystery meat in the back of your fridge, by labeling and dating all leftovers.
• Reheat leftovers to a safe internal temperature of 74ºC (165ºF).
• Make sure to always separate your raw foods, such as meat and eggs, from cooked foods and vegetables to avoid cross-contamination.

Gobble Gobble NOT Wobble Wobble

Once your food is stored appropriately it leaves plenty of opportunity to make some tasty and healthy meals with your leftovers! Since your fridge will, undoubtedly, be bursting with turkey day leftovers come Tuesday, why not forgo the same-old leftover turkey sandwich on white bread and add a little pizzazz (and nutrition!) to your leftovers with a Turkey and Sweet Potato Quesadilla!? Keeping it clean and lean never tasted so good!

Ingredients:

• 2 cups shredded leftover turkey breast
• 1/4 cup salsa
• 4 large whole-wheat flour tortillas
• 1/2 cup cooked sweet potatoes, mashed
• 1 cup shredded reduced-fat cheddar
• 2 tablespoons olive oil
• 1/2 cup non-fat plain Greek yogurt
• 1 lime, juiced
• 1 chipotle pepper, chopped (seeded, if desired, to reduce heat)
• 1/2 teaspoon ground cumin
• 1 tablespoon chopped cilantro
• Sea salt and freshly ground black pepper, to taste
• 1 green onion for garnish, sliced

Directions:
1. In a large bowl, combine turkey and salsa. To construct quesadilla, place 1
tortilla on work surface and spread with half of sweet potatoes. Then add half of
turkey mixture and half of cheese. Top with 1 tortilla and brush with a bit of olive
oil.

2. In a large skillet over medium-high heat, add quesadilla, oiled-side-down, and
brush top with a bit more oil. Cook for about 3 minutes until bottom begins to
brown and cheese starts to melt. Flip and repeat. Repeat with remaining tortillas
and filling.

3. Meanwhile, in a small bowl combine yogurt, lime juice, chipotle, cumin and
cilantro. Season with salt and pepper.

4. Cut quesadillas into wedges and serve with chipotle dipping sauce. Garnish
with green onion.

Serves 2

Happy Thanksgiving my friends! Enjoy your weekend

Always living with passion,

Sammie

Balanced Breakfast = Balanced Day

We all know that breakfast is one of the most important meals. It sets us up with energy to tackle our morning challenges, and balances us to prevent cravings later on in the day.

I’ve challenged all readers this week in Monday’s post to wake up 10 minutes earlier to eat breakfast this week. Here are a couple of great options for a hearty, healthy breakfast meal.

I personally love a good bowl of oats in the morning. Like your grandma used to say, “It sticks to your ribs” lol. I’ve shared a recipe I like to use below but here is a guide to cooking different types of oats in case you want to change things up.

Apple Cinnamon Oats

Ingredients

•    1 cup (250 mL) quick-cooking rolled_oats
•    1 cup (250 mL) milk (can sub for water)
•    2 cups (250 mL) water
•    1/2 cup (125 mL) raisins
•    1 tbsp (15 mL) honey or maple syrup (approx)
•    1 apple, chopped
•    1/4 tsp (1 mL) sea salt
•    Cinnamon

Preparation

Conventional method: In saucepan, mix oats, milk, water, raisins, sugar, apple and salt ; bring to boil. Reduce heat to low; cover and simmer, stirring often, for about 10 minutes or until thick and creamy.

Microwave method: In 8-cup (2 L) glass measure, combine oats, milk, water, raisins, sugar, apple and salt ; microwave, uncovered, at High for 4 to 4-1/2 minutes or just until thickened and creamy, stirring twice. Let stand for 1 minute.

Both methods: top with a generous dollop of Greek Yogurt and a tiny drizzle of maple syrup or honey.

Another great morning meal that can be made in advance and reheated is quiche! Portion the quiche in advance by baking in a muffin tin and you can quickly grab and reheat throughout the week. Perfect for the kids and your partner or roomie also!

Mini Quiche

Ingredients

• 4 large eggs
• 3/4 cup (190 mL) milk
• Seasonal vegetables, chopped to desired consistency
• Handful of fresh spinach, rinsed and torn
• 1 small shallot, minced
• 1 clove of garlic, minced
• Handful of fresh parsley, chopped
• Large handful of grated cheddar or other local cheese
• Salt
• Non-stick spray, for greasing muffin tin

Preparation

1. Preheat oven to 350º F.

2. Quickly saute vegetables with shallot and garlic until they soften, then set aside.

3. In a large bowl, whisk together eggs, milk, parsley, spinach, and grated cheddar. Season with a small pinch of salt.

4. Grease muffin tin with non-stick spray. In the bottom of each cup, spoon in a small amount of sauteed vegetables. Use a large spoon to pour egg mixture over vegetables, filling each cup almost to the edge.

5. Bake for about 20 minutes or until firm and puffy. Allow to cool slightly before attempting to remove from muffin tin.

Give these options a try when tackling this challenge. How is it going so far? Did you eat breakfast today?

Tomorrow we’ll tackle a morning cardio quickie workout to get you revved up for the day ahead!

Always living with passion,

Sammie

Taco Night!!

One of my healthy obsessions is the beautiful avocado. Avocado’s, if you haven’t tried them yet, are a tasty, creamy, delicious addition to many meals, salads and yes even desserts! Not only are they super yummy, they are also loaded with ‘oleic acid” a healthy mono fat, which has been shown to help reduce cholesterol, especially LDL (bad) cholesterol. It has also been found to help reduce the risk of breast cancer when found rich in a woman’s diet. Considering our Booty Camp team is participating for the Run for the Cure this weekend what better time to consciously fire up our cancer prevention via the food we eat!

So how can I incorporate the mighty avocado into Tasty Tuesday? Why in a taco of course!!!

Not just any Taco for Tasty Tuesday but Spicy Fish Tacos with corn salsa and grilled avocado!

I can’t wait to dig in to my lettuce wrap fish taco’s today for dinner. Join me at your home!

Always living with passion,

Sammie

Sunshine Lunch Time

I’ve been looking for a lot of ways to bring some brightness into my life in the light of this gloomy and rainy April. I decided to use some bright and sunny mango in my lunch to put a big smile on my face and on my tastebuds yesterday and the result was a summer explosion in my mouth!!!

Sunny Quinoa Salad

Ingredients (serves 2):

1 cup quinoa cooked
1-2 spring onions sliced
1 mango (cubed)
1/2 red pepper (chopped)
Juice of 1 lime
Cayenne pepper
Salt
Safflower oil (2 tsp)
2 chicken breasts (Optional)

Prepare the quinoa as per directions on the package or in a rice cooker (I like using the rice cooker because it makes preparation fast and easy)

Cube and cook the chicken breast in a non-stick pan, oil not required.

Slice all vegetables and the mango. TIP for cubing mango. Cut the mango on either side of the pit and use a spoon to scoop the flesh out of the skin. Cubing the flesh is easy when it’s removed in this manner

All that is left is plating.

Distribute the quinoa between the two plates. Drizzle 1 tsp oil on each serving. Add the spring onions, red pepper, mango and chicken on each plate on top of the quinoa. Season with salt and cayenne pepper to taste. Squeeze the juice of 1/2 lime on each serving.

Voila! A meal ready in less than 20 minutes that has such a flavour punch for it’s simplicity I shocked myself!

For an easy vegan alternative simply remove the chicken. The quinoa is still packed with plenty of protein to round out this meal!

This would also make a wonderful picnic meal

What are your favourite ways to use quinoa?

Always living with passion,

Sammie

Spinach Cake????

So in honour of St. Patty’s day yesterday, I decided to make a green cake. However, as you all know, I can’t do anything without trying to make it healthier than a regular dish…..So I figured there was no better green “food colouring” than Spinach.

I searched the web for a bit and found that Spinach Cake actually exists!!!

I took a look at all the recipes and adapted it to my own upgraded version by subbing out the sugar and white flours

The result was a fibre rich, iron packed, mossy green, moist cake that was actually quite delicious! As a result I have to share my version of spinach cake!

Ingredients:

3 eggs
1 1/4 cup honey
1 tsp vanilla extract
500g baby spinach, washed, drained (one large box of baby spinach at the grocers)
1/4 cup melted coconut oil
juice and rind of 1 lemon
2 1/2 cups spelt flour, sifted
1 tsp baking powder
1 tsp baking soda (to offset the acidity of the honey)
vanilla greek yogurt to garnish

Directions:

Preheat the oven to 375 F.

Puree the spinach in a food processor, put aside. Whisk the egg and honey together. Add the oil, lemon juice, lemon rind, vanilla and pureed spinach into the liquid mixture. Then add flour and baking powder and soda. Mix for a few minutes. Pour into an oiled rectangular cake pan.

Bake in the oven for approximately 30 minutes. Check with a toothpick to see if it’s done, bake until it comes out clean.

Once cooled remove from the cake pan. As an optional garnish you can cut off the sides of the cake about 1 inch wide, and process in the food processor to create a powder form, put aside. Slice the cake when ready to serve and spread vanilla greek yogurt on top, then sift the powdered cake on top of the cream.

I was a bit scared when I made this, but all of HQ was fighting over the last couple of slices. Success!!!!

Bon Appetit!

Always living with passion,

Sammie

Another boring salad? Not in my kitchen!!!

I love finishing my day off with a big salad for dinner! It’s so healthy, so fresh, so full of nutrients and fibre and not too heavy before I head to bed. Eating a salad for dinner not only helps to keep my waistline under control but it also helps me to sleep better and keeps my “system” moving

But I gotta admit that some days, you just wanna add some spice and excitement to your dinner life!

That is exactly what led me to the grocery store looking for a way to jazz up my Friday evening dinner…

I wandered the aisles wondering how I could feel inspired and challenged because I love to cook and love to invent new recipes (all while keeping my healthy eating regiment in mind). I wanted to do something new, something risky, something that SCARED me!!!

This resulted in me standing in front of the fresh seafood counter (I HATE fish and find seafood intimidating) staring at the wide range of slimy, scaley and shelled items, giving myself a pep talk to choose something and go for it! I hear, “what would you like miss?”. Decision time, just go for it Sammie! I take the plunge, “two calamari please.”

Calamari!!! WTH! Sure let’s not take baby steps, no shrimp or salmon or scallops! CALAMARI!!!

I’ve eaten Calamari on a few occasions at restaurants, both deep fried and grilled (yeah that’s right I sometimes eat deep fried food lol), and I’ve enjoyed it. How hard can it be?

My wheels start to turn, what flavours can I use with this, dill? mushrooms? peppers? what type of onion?

The result….One of the most delicious gourmet salads I’ve ever “thrown together” on the fly! Wow! I just had to share.

Grilled Calamari and Mushroom Salad

Ingredients:

2 cups fresh mushroom mix (chopped) oyster, shitake and brown mushroom
1 medium shallot diced
2 cloves of garlic minced
2 squid aka calamari (fresh or thawed from frozen)
1  regular box mache greens
1.5 fresh limes
1 tsp Ume plum vinegar (optional)
1 tbsp balsamic vinegar
1/4 cup chicken stock
2 tbsp grapeseed oil
1 tsp ground cumin
1/2 tsp ground corriander
1/2-1 tsp cayenne pepper (depending on how spicy you like things)
1/2 tsp dried dill
1 tbsp fresh dill chopped to garnish (optional)
Dash of fresh ground salt and pepper

Preparation:

Clean and arrange your greens in a large salad bowl and set aside.

Preparing the Calamari:

Most Calamari comes gutted and cleaned however I had to do a bit of cleaning on my own also. Rinse your calamari first. My calamari came with the “wings” still attached. These are simply to remove (I’m actually sure you can eat them I just find it aesthetically more pleasing to have clean rings), simply grab on at the base of the wing (closest to the wide end of the squid) and give it a good yank. The wing and all it’s connective tissue will come off. Discard. If you are using the tentacles too simply clean off any bits you don’t like to look at lol! It’s your calamari experience!

Once the wings have been removed I sliced the calamari into 1/2 inch thick rings and placed into a dish to marinade. I added the cumin, corriander, dried dill, 1/2 tsp of the fresh dill (leave the extra dill out if you don’t like dill), cayenne pepper, 1 tsp of the oil, juice of half a lime, 1 clove fresh garlic and dash of salt and pepper. Toss and set aside in the fridge for approx 30 mins.

Preparing the mushrooms:

Pre-heat a non-stick frying pan on medium heat. Add 1 tbsp oil and the shallots (reserve a small amount for the salad) and garlic. Brown slightly. Add the mushrooms to this mixture and the chicken stock and balsamic vinegar with a dash of salt and pepper. Cook down until the mushrooms are tender, allow to cool slightly.

Once the calamari has marinated for approx 30 minutes heat a non-stick or cast iron pan to medium heat. Add the remaining oil to the pan. When the pan is hot transfer the calamari directly from the marinading dish with all juices etc into the hot pan. Cook for approx 2.5 mins on each side (until golden) to avoid rubbery calamari. Transfer off the heat and onto a plate.

Toss the mushrooms and remaining raw shallots with the greens. Add the plum vinegar and the juice of the remaining lime (there’s enough oil on the other ingredients for your vinaigrette). Place the calamari on top of the salad and enjoy. It fanfriggentastic!

Is there an ingredient that you’ve been too scared to try at home? Let me know (comment) and maybe I can help you take the plunge!

Always living with passion,

Sammie

Cranberry Cravings

Anyone who follows my blog knows that I am not crazy about processed or refined foods. That fresh whole foods philosophy applies to holiday dinners too.

My mom always made fresh cranberry sauce growing up and I would eat it straight out of the tupperware by the bowlful. I couldn’t understand how anyone could eat the canned sauce when it was served to me at friend’s houses.

There was one tragic flaw with my mom’s sauce though. The full cup of refined white sugar used to sweeten the tart cranberries!!! :-O YIKES!

So I decided to remake my holiday favourite without the sugar. And here it is….

1 cup orange juice (preferably fresh)
1/2-1 cup honey (I like it a bit tart so I used only 1/2 cup)
1 macintosh apple diced (the apple adds to the sweetness)
1 package fresh or frozen cranberries

Bring the orange juice and honey to a boil. Add the cranberries and apple to the boiling mixture and bring back to a boil until the cranberries start to pop. Allow to simmer for 2 minutes after the cranberries pop. It will get very frothy so be sure to keep stirring to avoid boiling over.

Cool completely and enjoy Happy Holidays!!!

Do you have any new healthy holiday traditions or recipe remakes?

Always living with passion,

Sammie

Can the canned soup!

Nothing works like cold and flu season to get me into my kitchen cooking up some homemade chicken and rice soup. I’m not a fan of canned soups or processed foods and my philosophy is that if you give your body the right fuels it will help to make it strong for the fight!

I managed to catch this cold that’s going around myself, and I hate being bedridden LOL. This yummy soup should have me back on my feet in no time!

Ingredients:

4 Chicken Breasts (bone in and with skin)
30 cloves of garlic
2tbsp safflower oil
3 onions
2 carrots
8 celery stalks
2 leeks
salt and pepper
1-1.5 cups basmati rice

Start by baking the seasoned (salt and pepper) chicken breasts on a lightly greased cookie sheet in a 350 degree oven for approximately 30 minutes or until juices run clear. I like to cover them with aluminum foil to keep them moist and since I am not concerned with browning the skin

Allow the breasts to cool before tearing the meat off of the bones. It’s okay if there are still bits left on the bone just remove the majority of the breast meat.

Place 2 onions (quartered), 1 carrot (cut in large chunks), 5 celery stalks (cut in large chunks), 20-25 garlic cloves (smashed) into a large pot of boiling water (8-10 cups of liquid). Add the chicken bones and skins to this mixture. Allow the ingredients to simmer for 1-2 hours in order to impart their flavour into the stock.

Strain the liquid into another large pot or a large bowl and toss the solids that were used to form the stock in the garbage.

In a large pot sautee one finely chopped onion, 5-10 minced garlic cloves, 2 chopped celery stalks. 2 leeks chopped and soaked to remove grit, and 1 finely chopped carrot in approx 2 tbsp of safflower oil.

Chop up the chicken breast meat you had set aside into bite sized pieces and add to this mixture with the juices that collected on the baking sheet while you cooked the meat. Add the chicken stock liquid to the pot.

Add 1 – 1.5 cups of RINSED basmati rice to the soup mixture. Allow the entire soup to simmer for 30 minutes to one hour. Season with salt and pepper to taste.

It’s the simplest and healthiest way to make a hearty soup for those sick days at home. And the best part about it is that the prep is so quick you just have to toss everything in and walk away as your home fills with the delicious odour!

Keep healthy, keep fit and remember to allow your body to REST so that you recover quickly and can get back to your regular exercise routine.

Always living with passion,

Sammie

Coconut Chickpea Curry

I had a wonderful weekend filled with sunshine and good friends. One of the highlights was having Sebastien’s sisters over for an impromptu dinner party with our friends Nadeem and Bonnie.

I love having my house filled with good energy so I was really looking forward to dinner, but at the same time perplexed as to what I was going to cook. Seb’s sisters are both vegetarians so I opted to make one vegetarian meal as opposed to a meat and veggie option.

When Seb and I were planning the meal (last minute of course) we immediately though of this one butter chicken paste I buy from time to time ,but mix with chickpeas instead of chicken, which is soooo yummy. So off to Loblaws we went with high hopes that they would have it in stock because our friends were coming over in 1 hour.

They were sold out

I love to cook from scratch and make stuff up, as you can probably tell from my recipes, so I knew I had to think quickly on my feet and come up with an alternative meal plan. I wanted to stay in the same category so I concocted in my head a recipe for a coconut chickpea curry with the hopes that it wouldn’t be a flop.

It was FANTASTIC. I even made it again on sunday it was so good. At one point Nadeem commented, “I didn’t even realize I was eating vegetarian until I looked and saw that Seb’s sister had the same meal on her plate!”

So here it is, in all it’s glory and simplicity…Coconut Chickpea Curry

Ingredients:

2 tsp sunflower oil
1/2 medium white onion, diced
2 garlic cloves, sliced
1/2 pint cherry or grape tomatoes, quartered
2-3 teaspoons of Chana Masala spice mix (made by MDH spices)
1/4 – 1/2 teaspoon of cayenne pepper (adjust the heat to your liking, you can also leave this out)
1 can of chickpeas
1/2 cup coconut milk
1 cup of water

Heat the oil in a frying pan on medium-high heat.

Add the onions and brown them, add the garlic when the onions are near finished. Saute garlic approx. 3o seconds.

Add the tomatoes to the mixture and reduce heat to medium. Saute for 1-2 minutes to soften.

Add the chana masala spices and stir to mix, immediately add the coconut milk and cayenne pepper and stir to thoroughly form a sauce.

Toss in one can of rinsed chickpeas and stir to mix. Add the water, adjust the heat to low-medium and simmer until the sauce is nice and thick and the chickpeas softened.

Serve warm over basmati rice and with a side salad.

Serves 4.

I hope you enjoy this delightful Indian inspired meal as much as I did with my closest friends.

Always living with passion,

Sammie

Sammie’s Supper …. plus sugar free lemonade!

In true form, Seb and I were taking full advantage of a lazy rainy Sunday. But you can only lounge on the sofa for so long before your stomach starts to grumble for another meal.

I love all the extra time that weekends give me to prepare food. I had picked up some organic pork tenderloin yesterday and some veggies to roast but wasn’t feeling the whole “meat and potatoes” meal that it meant we were going to eat. So, I thought back to my childhood for all the cozy meals my mommy used to make that I loved, and the first thing that struck me was stew with biscuits.

Now every one of you reading this knows that I’m not about to make the traditional buttery biscuits my mom used to make and that I have to make everything as healthy as possible. It’s my blessed curse

So without further delay, the full meal is here for you to try. Stew with carrot biscuits, spinach and feta salad, and sugar free lemonade!

Sammie’s Stew: Classic with a whip

1 tsp sunflower oil
1 large white onion (diced)
2 cloves of garlic (minced)
8 cups of water
2 tsp vegetable stock powder
2 sweet potatoes (cubed)
1/2 butternut squash (cubed)
2 potatoes (cubed)
12 brussel sprouts (core removed & halved) (yup I put in brussel sprouts, I find that cabbage veggies add a great flavour to soups)
1 organic pork tenderloin (cubed)
1/2 green chilli pepper (minced)
1-2 tsp dill (to taste)

cracked fresh black pepper and salt to taste

2 tsp corn starch mixed with a little water

In a large pot heat the oil and add the onions and garlic. Once softened add the water and veg stock powder and bring to a boil. Add in the rest of the vegetables and finally the pork tenderloin. Bring to a boil and reduce heat to medium. Allow to simmer and add your seasonings to taste. Continue to cook for 30-40 minutes. When ready add the cornstarch mixture and boil for an additional 5 minutes to thicken. Serve piping hot on top of the biscuits!

Carrot Biscuits

Preheat oven to 375 degrees.

1 cup cooked and mashed carrots (if cooking these dishes together put the carrots on to boil before beginning the stew)
1 cup flour (I used white because I was out of whole wheat but either should work fine)
1 tbsp. baking powder
1/4 tsp. baking soda
1/4 cup oil (I like sunflower, safflower or omega blends)
dash of salt and pepper

Mix all ingredients in a bowl together to form a dough. Divide and hand roll/press into biscuits.  Place on a cookie sheet and bake for 15-20 minutes or until cooked through.

(I put some low fat cheese in some of them but the plain ones were better)

Salad dressing

1/4 cup omega blend oil
juice of 1 lemon
1 capful of apple cider vinegar
1 tsp of red wine vinegar
1/2-1 tsp oregano
1/4 cup of sheeps feta crumbled
salt and pepper to taste

Mix the above ingredients in a bowl and toss with tomatoes and spinach.

Sugar Free Lemonade

This recipe I came up with after visiting one of the lemonade stands at The Ex. I figured there had to be a way to capture that delicious refreshing flavour without all the calories and sugar.

1 pitcher of water
juice of 1 lemon
juice of 1/2 lime
1/2 lime sliced
1 tsp. stevia powder

Stir ingredients in the pitcher, add ice or refridgerate to chill.

The Meal Review

This meal was beyond delicious, it received a constant barrage of compliments from Seb including, “you should be a chef!”, “this is the best stew I’ve ever had!”, “Holy F@*k!”, and “this is better than sex!” (not sure how I feel about that last one LOL)

Honestly the meal was absolutely delicious and guilt free. Plus there’s lots of leftover stew for lunches this week! Hope your family enjoys it as much as mine!!

Always living with passion,

Sammie

Chocolate mousse that won’t make you the size of one

Everyone knows how much I like my treats….and how much I have to invent new ones so I don’t end up the size of a house :p

I decided to share the simplest and tastiest chocolate mousse recipe I have every laid my hands on. I swear you will NOT regret making this treat and the best part is it is rich and creamy and you don’t need to eat a lot to feel like you’ve satisfied your craving for chocolate! It’s made with 3 ingredients and even has protein in it!!

Ingredients:

1 package Mori Nu Silken Tofu (Lite)
1 1/2 bars 85% Dark Chocolate (any brand)
2-3 Tbsp maple syrup

Prep:

Using a double boiler melt your dark chocolate until it is liquid.

In a separate bowl (actually a food processor or blender creates the creamiest texture but I did this in a bowl and it worked as well) blend the tofu and maple syrup.

While blending combine the chocolate and the tofu mixtures

I like to portion it out in small ziploc containers for teeny snack portions.

And whatever you do don’t let any go to waste, be sure to lick the spoon

Enjoy!

p.s. add some raspberries for a real heavenly experience.

p.p.s. I hate tofu so I swear just try this. The maple syrup covers the soy flavour perfectly.

Always living with passion,

Sammie

Who said salad was boring??

There are really so many ways to enjoy a good healthy salad. Salad does NOT have to be a big plate of lettuce! I’ve had a couple of requests for different salad recipes so I dug out my salad cookbook for some inspiration to provide you with 4 great salad recipes that are more exciting than the old lettuce salad (but not so crazy you won’t try it LOL)

I’ve come up with 2 poultry salads, 1 seafood and 1 veggie for the different palettes out there!

CHICKEN

I chose this “Asian Chicken Salad” not only for it’s great flavour but also because it uses cabbage as the base ingredient and cabbage is known for it’s wonderful cancer fighting properties. It’s got such a yummy crunch and a great flavour!

Ingredients:

3 chicken breasts (boneless/skinless) cut into bite size pieces
2 tsp soy sauce (or Bragg’s seasoning, it has the same flavour but minimal sodium)
1/4 tsp white pepper
2 tbsp safflower oil
1/2 head chinese cabbage
3 scallions (or spring onions) sliced diagonally including green parts
1/4 cup slivered almonds
sesame seeds (optional to garnish)

Dressing

5 tbsp olive oil
3 tbsp rice vinegar
3 tbsp light soy sauce (or Braggs)
a few drops sesame oil for flavour
salt and pepper to taste

Preparation

Whisk dressing ingredients together in a separate bowl or cup.

Drizzle the chicken bits with soy sauce and sprinkle with white pepper.

Heat a wok/pan over high heat and add the safflower oil. Stir-fry the chicken for 4-5 minutes or until brown and crisp. Drain on a paper towel and let cool. NOTE: you can also use water for stir-frying purposes. Simply keep a squirt bottle next to the pan to add for “frying”

Arrange the chinese cabbage in your serving dish and place the chicken, almonds, and scallions on top of the cabbage. Remix the dressing and pour over the salad. You may sprinkle with sesame seeds and if you so desire add a few rice noodles on top!

TURKEY

Turkey is the forgotten white meat and a wonderful alternative to chicken. Turkey breast is lean and it cooks well. This recipe incorporates grains and snow peas as the greens!

Ingredients

4 cups chicken stock
1 cup long grain rice
2 tbsp sunflower oil
one large turkey breast cut into thin slices
2 cups snow peas
1/2 cup oyster mushrooms torn into pieces
1/4 cup finely chopped pistachios
2 tbsp chopped cilantro
1 tbsp fresh garlic chives (snipped)
1 tbsp balsamic vinegar
salt and pepper to taste

Preparation

Set aside 3 tbsp of chicken stock. Boil the rest in a large pan. Add the rice to the stock and cook for 30 minutes or until cooked. Drain and let cool a little.

While the rice is cooking, heat 1 tbsp of the oil in a wok or pan. Stir fry the turkey over medium heat for 3-4 minutes or until it’s cooked through. Transfer the turkey to a dish and continue to use the pan to cook the snow peas and mushrooms. Stir fry the veggies for 1 minute and then add the reserved chicken stock. Bring to a boil and reduce heat, covering the vegetables, and let simmer for 3-4 minutes. Remove veggies and let them cool a little.

Mix the rice, veggies, turkey, nuts, cilantro and chives in a dish together, then season to taste with the salt and pepper. Drizzle with the remaining oil and the vinegar and serve warm.

SALMON

Salmon is such a great fish as it is rich in omega fatty acids! This warm salmon and mango salad is a pleasure for your tastebuds!

Ingredients

8 red cherry tomatoes
3 oz salmon fillets, skinned and cut into small cubes
1 large mango cut into small chunks
2 tbsp orange juice
1 tbsp soy sauce (Or Braggs)
4 cups of your favorite salad greens
1/2 cucumber, trimmed and sliced into thin sticks
6 scallions (Spring onions) trimmed and chopped

Dressing

4 tbsp low-fat plain yogurt
1 tsp soy sauce (or Braggs)
1 tbsp grated orange rind

Preparation

Cut half of the tomatoes in half and set aside for garnish with half the mango chunks.

Skewer the whole tomatoes, remaining mango and salmon onto 4 kebab sticks. Mix the orange juice and soy sauce together and brush over the kebabs. Let sit for 15 minutes to absorb the flavour and brush once more with the remaining juice mixture.

Arrange the greens on a serving platter with the set aside mango and tomato pieces, cucumber and scallions.

Preheat your oven’s broiler to high and line your broiler rack with foil. Place the kebabs on the broiler rack and brush again with the marinade and broil for 5 to 7 minutes or until the salmon is cooked. Be sure to turn the salmon halfway through cooking and brush the opposite side with the marinade.

Divide the salad over 4 plates, top each with a kebab and drizzle with the dressing (which you can just whisk the ingredients together in a dish)

VEGGIE

Asparagus is one of my favorite veggies and one that is rarely prepared and enjoyed. For that reason alone I couldn’t resist this salad.

Ingredients

8 oz asparagus spears
1 handful corn salad (lambs lettuce)
1 handful arugula (my favorite salad green!)
1 lb ripe tomatoes sliced
12 black olives, pitted and chopped
1 tbsp toasted pine nuts

Dressing

1 tsp lemon oil
1 tbsp olive oil
1 tsp whole grain mustard
2 tbsp balsamic vinegar
salt and pepper

Preparation

Steam the asparagus spears for 8 minutes or until tender. Rinse under cold water to prevent them from continuing to cook. Cut into 2 inch pieces.

Arrange the salad greens around a salad platter to form the base of the salad. Place the sliced tomatoes in a circle on top and the asparagus in the center.

Sprinkle the black olives and pine nuts over the top. Shake the dressing ingredients together and drizzle over the salad and serve.

…..And if you’re still not sold on the greens just have this guy make your salad to inspire you to eat up, I mean that’s what I’ll make Seb do I hope this gives you a bit of a head start on salad fun and creativity. Bon Appetit!

Always living with passion,

Sammie

Soft serve for a steamy day

The hardest part about summer for me is the desire to grab a soft serve ice cream treat at every corner! I seriously LOVE ice cream!

A couple of years ago when I got a VitaMix blender (although a food processor works well too) I discovered the ability to make my own soft serve treats!

I LOVE strawberry ice cream and have made a vegan version for all my dairy free girls today. It tastes just as great as real ice cream and it’s WAYYYY healthier. You know it’s kinda my thing to find an alternative to the yummy foods that boosts their fitness appeal

So without further delay, here is strawberry soft serve a la Sammie

Ingredients:

Frozen strawberries (you can also experiment with other frozen fruits and berries)
1 tsp vanilla extract OR some fresh pulp from a vanilla bean
Silk Soy Creamer
2 stevia packets
Dash of cinnamon (it’s like the “Franks red hot” in my nutrition, I put that ish on everything! LOL)

Place all ingredients in your blender or food processor.

Blend until smooth (you may need to stop to scrape sides/move the berries around.

Enjoy your cold treat! You can store in the freezer in an airtight container but be sure to bring it out shortly before serving to soften up!

Always living with passion,

Sammie

Vega…The whole food optimizer

I don’t normally blog about products when it comes to snacking. I’m a firm believer in eating whole foods and not relying on “shakes” or “supplements” to replace your meals. I don’t promote anything I haven’t tried and I don’t truly believe in or blog about something because someone pays me to. I’m honest and I don’t believe in “selling out”. I have no business interest in the product I am about to blog about.

That being said there is one supplement/shake that has been a huge part of my life for about 4 years now. I fell in love with it at my first competition and I’ve been hooked on the product ever since.

Not only has it aided in my health and performance but the people that I’ve recommended it to have fallen in love with and reaped the benefits of this nutrient packed shake as well!

So what is Vega?

Vega is an entirely vegan whole food supplement. It’s jam packed with vitamins and minerals in a whole food format designed to fuel your body for performance and health!

Quote: “A synergistic collection of favorite plant-based superfoods, Vega is not only a complete meal replacement, but also an ideal daily health-optimizing supplement.

High in fiber, protein and essential fatty acids, Vega is naturally filling and satisfying, helping to reduce appetite and cravings.”

One serving of Vega is jam packed with 26g of protein from plant sources, 6g of essential fatty acids, 17g of “good” carbs and 15g of fibre.

Talk about muscle in a shake! I love vega but you can read more about it here if you are interested.

What I really want to blog about is how to SERVE Vega

Because it is made of whole foods some people might think it tastes “healthy” if just mixed with water….and I’ll admit it’s no sugary milkshake LOL. But it can be delicious when prepared properly. So I’ll give you 3 recipes for 3 different kinds of Vega Whole Food Optimizer.

Chocolate Vega (should be called Cocoa) – Brown container

Blend with chocolate almond or soy milk instead of water, 1tbsp of almond butter, 1 banana YUMMM

Original Vega – AKA plain – Green container

Blend with vanilla or original soy/almond/rice milk, a 1inch chunk of fresh ginger, 1 banana and 1/2 to 1 whole pear.

Vanilla Chai – AKA my favorite – Yellow container

This is the simplest combo and I enjoy it simply plain with unsweetened rice milk BUT you can blend with vanilla soy/rice/almond milk and one banana for some extra flavour!

I don’t recommend the berry flavour (red container) it’s just not that good in my opinion.

All these vega flavours can usually be found in the health food section of your grocer (ie. Loblaws or Metro), whole foods and health food stores including GNC.

BONUS! You can usually find them in single serving packets so you can try it out and figure out which one you prefer before purchasing!

Always living with passion,

Sammie

Sweet treat – yes please!

If you are anything like me the hardest part of the challenge is giving up my sweets. I have a serious sweet tooth. So I’m always looking for healthier sweet snacks to curb my desires!

I came across this yummy craving killer today. This treat can be consumed as an early day dessert after a protein packed meal or alongside a protein shake to balance the sugar contents in the fruit.

Cocoa-Nutty Bananas!

Ingredients:

4 teaspoons cocoa powder (organic if possible)
4 teaspoons toasted unsweetened shaved coconut
2 small bananas sliced on the bias (makes 4 servings)

It’s so easy to prepare! Just place the cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut and enjoy!

This treat should be enjoyed in moderation due to the higher sugar content in the banana but when you’re having a rough day it’s a great alternative to a chocolate bar or cake

Always living with passion,

Sammie

CocoNutty Grains!

I’ve had a few questions from you Bootyfication Challenge peeps about breakfast ideas.

I stumbled on a real winner this week! Coconutty grains!

I’m personally not a huge fan of oatmeal so I felt like I hit the jackpot. It’s a combo of quinoa (an excellent grain that is high in protein) coconut milk, and cinnamon

I was a bit skeptical when I read about the combo, but to be honest it combines three of my favorite things so I had to give it a fair shot. YUMMM

Start by cooking 1/2 cup of quinoa (I like cooking it in a rice cooker for simplicity but you can just follow the package directions)

When your grains are ready spoon 2-3 teaspoons of coconut milk over the top, sprinkle with cinnamon and if you want a sweeter treat add stevia or honey to taste.

NOTE: You can make quinoa in advance and store it in the fridge for up to 5 days.  You can also enjoy this meal either hot or cold, it’s equally delicious either way.

Always living with passion,

Sammie

Foods to make your booty bootyful!

Well my brave challenge gals (and gents) you are all wondering WHAT on earth do you eat now that you have no sugar or dairy in your lives. It’s extraordinary how much we actually consume these products isn’t it!!

The simplest way to avoid refined sugars and dairy is to eat WHOLE foods. Meaning “unprocessed” foods, food as close to the “tree” as possible, food that is as close to it’s natural state as possible.

So what can and canNOT you substitute in your nutritional plan.

Sugar Substitutes

• Honey (organic if possible)
• Stevia (natural sweetener)
• Maple Syrup (organic and very seldom)

No No’s

• Artificial sweetener
• Agave nectar (actually higher in fructose than high fructose corn syrup after refining…go figure they’ve got good marketing)

Dairy Substitutes

• Soy Milk (original unsweetened)
• Rice Milk (original unsweetened – brown where available)
• Almond Milk (original unsweetened)
• Soy Creamer

Recommended Foods

Goodies you can snack on frequently

• apples
• brocolli
• peppers (red and yellow especially)
• zucchini
• chick peas
• oatmeal (steel cut or cooked, not instant if possible)
• avocado
• almonds
• quinoa
• grapefruit

Good snacks in moderation

• sweet potato
• raisins (avoid large amounts of dried fruits)
• pineapple
• couscous
• corn
• instant oatmeal
• orange juice, fresh squeezed and small serving (1/2 cup)
• kiwi
• berries

Foods to snack on every once and while if you are starting to lose your marbles

• cherrios
• bagels
• watermelon
• dates
• graham crackers

Foods if you are about to commit a multiple homicide (as little as humanly possible)

• two spoons of ice cream
• 3 oz red wine
• up to and no more than 4 timbits!

To give you an idea of what a day of food looks like in my life I’ve outlined my meals below

Breakfast:

Steel cut oats with a mashed banana, cinnamon, a tablespoon of natural peanut butter, a drizzle of honey and two to three egg whites stirred in while they are cooking.

Snack:

Apple with nut butter or almonds

Lunch:

Large green (spinach) salad with tomato and cucumber, grilled chicken breast, quinoa and brocolli with liquid aminos for flavour.

Snack:

Vanilla Chai Vega shake (more on Vega to come in the future) made with unsweetened rice milk

Dinner:

Very large green salad with tomato and cucumber, tuna or grilled chicken with hot sauce and a side of steamed veggies (brocolli, asparagus, or zuchini)

Snack:

Vega or soy protein shake and peppers if I’m snacky

I hope this gives you somewhat of a starting point for your nutrition. You don’t have to eat exactly like me these are just recommendations. Just remember no sugar and no dairy Read your labels and eat whole foods.

Always living with passion,

Sammie

Have your cake and eat it too!

Special occasions can sometimes put a dent into our nutritional plans and our healthy goals. Especially when there are a bunch of events back to back. One of the things that we always do at Booty Camp Headquarters is try to find a “healthier alternative” to the traditional treats that come with major events.

Todays snack of the week is a healthier twist on cake. If you are hosting a dinner party, celebrating a birthday or anniversary or any other special event where dessert is just gonna happen, consider this alternative.

Instead of sponge cake with whipped cream and fruit compote switch to angel food cake with vanilla yogurt and berries.

I like to use the smaller store bought angel food cakes that come in individual serving sizes, Liberte organic vanilla yogurt and mixed berries or any one berry if you have a favorite (my favorite is raspberries).

This treat has been a smash hit at HQ, and at all the dinner parties I throw! If anyone has any tips on making angel food cake without sugar or chemical sweeteners please comment below, I’d love to hear it and give it a try, after all it’s egg whites and flour otherwise

Bon appetit!

Always living with passion,

Sammie

Sexy Citrus

I’m the type of gal that loves my sweets. But when I’m watching my nutrition for competition or just looking for a healthy alternative to eat because skittles are NOT a part of my recommended daily foods I turn to some lower glycemic index foods.

What are Low GI (glycemic index) foods?

Your body will digest these foods slowly leaving you feeling full for longer because the carbohydrates break down more slowly, releasing glucose (sugars) more gradually into the bloodstream. This means that your body doesn’t react violently with a rapid release of insulin (the blood sugar regulating hormone) to store the sugars as fat and reduce the sugars in your bloodstream. In other words they are healthy carbs.

My friend and fitness model Maggie Diubaldo introduced me to baked grapefruit which is now one of my favorite sweet snacks. Now before you turn up your nose like Sebastien did, I ask you, have I led you astray yet?

This is yummy, warm, fast and kicks the booty out of cake!

Ingredients:

Grapefruit
Stevia (I like to use single serving packets)
Cinnamon

Preparation:

Cut your grapefruit into two halves. LOL, Image not required but heck here it is

Place your two halves on a baking sheet and sprinkle with the stevia and cinnamon.

Place the grapefruit on the baking sheet under the broiler in your oven (on high) for 5-10 minutes until heated through and puffing up out of the skin a bit.

Remove and allow to cool for a few minutes before enjoying. I like to turn it inside out and eat it all sloppy over the sink hehe… but you can also eat like a lady with a spoon.

I promise you it’s a lovely treat and when Sebastien got to try it he exclaimed (lol that’s a funny word) that it was DELICIOUS. Consider him converted

Always living with passion,

Sammie

Fit Flapjacks

This weeks snack  of the week is Sebastien’s all time favorite breakfast, protein pancakes (aka fit flapjacks). You can’t even tell they are healthy!

These pancakes are packed with a mighty 26 grams of protein!

Ingredients

Pancakes:

2 eggs (whole)
1/3 cup cottage cheese
2/3 cup quick cook oats (organic if possible)
splash of vanilla extract
dash of cinnamon

Toppings:

sheeps yogurt or greek yogurt
berries
drizzle of honey

Place all pancake ingredients in your blender and blend until a smooth batter (add more oats to thicken the batter if necessary)

Lightly oil a non stick griddle or frying pan. I usually pour a small amount of oil (sunflower or safflower is my usual choice) and then spread it around with a paper towel so it’s a nice thin coat and I’m not deep frying my food in a pool of oil.  Pour the batter from the blender to form small round pancakes (makes 3-4 small pancakes). Wait until bubbles form and then flip to cook both sides.

Serve with a dollop of yogurt and some sliced berries and a drizzle of honey.  Other options are maple syrup or bananas and peanut butter yummmm   They taste better than box pancakes and are way better for you!

A special thanks to Jess and Mike for helping me out with this weeks snack.  They whipped em up and took the pics while I am out of town and away from my blender.  xoxo

Always living with passion,

Sammie