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healthy recipes

On the Go Eating: Avocado, Red Onion & Sprouts Wrap

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I’m not sure about you, but I find I skip lunch more than any other meal. It’s a busy time of day, and it’s easy to forget about eating when you’ve got a bunch of stuff on the go. Even if you’re hungry it may just be a matter of not having anything ready or sometimes it’s as simple as forgetting to pack something for yourself when you pack up to take the kids somewhere- I’m usually so focused on packing them up that I completely forget that I should pack a lunch for me as well. Haha true story more often than I care to admit.

So cue some meal planning and trying to get organized a little in advance. And if you tend to eat on the go, it helps to have something you can grab out of the fridge in the morning, instead of throwing something together in a rush. Wraps are a favourite of mine when it comes to lunch, especially if I’m out and about around midday. This recipe is loaded with flavour and is a healthy on- the- go lunch option. Pair with some other grab- and- go items like cut up veggies or salad and you’ve got a filling meal that’s convenient and didn’t have you picking up a heavy meal at the drive through. Added note: the sprouts in this recipe are an easy item to grow yourself and I’ll be sharing more about them and the kefir cheese I used in later posts.

Ingredients

Wrap (I opted for an organic spelt one for myself in this recipe, but pick your fave)

1 avocado, pitted and sliced

1/4 red onion, thinly sliced

1/4 cup fresh sprouts*

2 tbsp kefir cheese with garlic & dill* (or use a cream cheese with dill and garlic)

I’ll be sharing more about these in later posts, see more info about them following the recipe

  1. Start by slicing everything up and spreading the cheese in the wrap- tip: to make wrapping easier, place it and all other contents to one side of the middle.

2. Add in the avocado and red onion…

3. … followed by the sprouts. Season with salt and pepper to taste. 

4. Fold in the sides on the wrap, then roll it up starting with the end with the contents closest to you. As you roll, continue to fold in the sides to keep the wrap tight and prevent the contents from falling out. Slice in half to serve.

5. Enjoy immediately or pack in your lunch. Use a toothpick to help hold it’s shape if desired.

For easy make- ahead lunches, pack half of a wrap with other ready- to- go options such as cut up veggies or salad (see the quinoa version of this pasta salad in this post). Bento boxes or other divided containers are perfect for this. We got ours on Amazon and you can find similar ones herehere, and here. They’re great for prepping meals ahead of time and stack neatly in the fridge.

 

If you want to learn more about kefir and it’s benefits (ie why it’s great to use instead of traditional milk products, such as cream cheese), check out this book by Donna Schwenk as a great reference. You can also purchase everything you need to make your own kefir at home, including the kefir grains online. All you need are some grains, milk (I prefer to use organic), a mason jar with lid, and a metal mesh food strainer. 

For the sprouts in this recipe, I used the organic Sprouting Seeds Blend from West Coast Seeds. These are a fun and simple way to get your kids involved in growing their own food right in their own kitchen (also great if you don’t have a large space for an edible garden but still want to grow your own food- more on that coming soon!) and only take a few days until ready to eat. You can buy a kit like this three tier sprouting kit to grow multiple varieties at once or use a mason jar with a screen for a smaller- scale set up (I’ll be showing you what this looks like in an upcoming post). The best part: all you need is water to grow them! 

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Disclosure: This post contains affiliate links.

May 16, 2017
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Recipe: Mango Strawberry Salsa

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When you get together with family & friends, is there always a dish that everyone loves? That just gets pounced on and devoured in minutes? You know what I’m talking about. This little recipe would be one of those. This salsa has been a favourite at family dinners this Summer (I wish I could take credit for it, but it’s my SILs that I have to thank for this) and I thought it would be perfect to share as we head into August (seriously, where is this year going?!). It takes minutes to make and is just. plain. yummy. Whip up some guac to go with it and you’ve got the makings for a tasty experience. Now just to find a beer & a lime wedge to go with it…!
Ingredients:
1 cup strawberries, diced
2 medium mangos, pitted & diced
1/4 cup onion, diced
2 tbsp cilantro, chopped
Juice of half a lime
1/2 tsp salt (more or less to taste)
Directions:
1. Dice the strawberries, mangos, and onion and stir together. 
2. Add the cilantro, lime juice, and salt, tasting as you go until you get the flavour you like
3. Enjoy right away or chill in the fridge for an hour (or a few) to let the flavours combine
4. Serve with your favourite chips & enjoy!

August 3, 2016
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Mediterranean Pasta {Gluten Free}

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If you follow the blog on Instagram you may have seen this pasta dish I posted last Friday night as part of Catelli’s #GlutenFreeFridays. Easy, healthy & delicious, check, check, and check- YEEHAW! May is Celiac Awareness Month, and even though no- one in our family is Celiac, having strong gluten intolerances pretty much means we eat as though we do. That means we seek out gluten- free options for everything from bread and sauces to pasta. Thankfully this has been one staple of our diet we have been able to continue enjoying without much change (thank goodness because we’re all pasta fiends!). With the warmer weather I like to shake things up a bit and cook lighter meals, but that are still full of flavour and satisfying (for another yummy gluten free pasta recipe, check out this one by my friend Andria over on The Cheerio Diaries). Mediterranean- inspired dishes are perfect for this and I love a good vegetarian meal every now and then. I’ve made a few different versions of this dish and each time have been really happy with how it’s turned out, so I thought it was time to share it. Gluten free or not, it’s delicious and if you can, top it off with a little butter and fresh parmesan. 
Makes 4 servings
Ingredients:
– gluten free pasta of your choice (for this I used Catelli’s gluten free spaghetti)
– 1/2 each of a red and yellow bell pepper, cut into slices
– 1/2 medium red onion, sliced thin
– 1 tomato, diced
– 1/2 zucchini, chopped
– 1/2 cup artichoke hearts (I’ve also made a version with sun dried tomatoes that’s delicious)
– 1 tbsp fresh basil, finely chopped
– 1 tsp fresh parsley to garnish
– olive oil (and/ or a tbsp butter)
– salt & pepper to taste
– fresh parmesan (optional)
Directions:
1. Set your oven to broil and bring a pot of water to boil while you wait
2. In a baking dish, toss the veggies (minus the artichoke hearts and herbs) in a little olive oil and salt and pepper; put under the broiler for approx 10 minutes, or until the veggies begin to char (also great to pop them in a foil pouch on the bbq)
3. Pop the pasta in the boiling water and while it cooks, heat up a tbsp of olive oil in a frying pan over medium heat. Once the veggies have been broiled, toss them along with the artichoke hearts, herbs and a little more oil/ butter if desired. Reduce to low/ medium heat.
4. When pasta is cooked, drain and toss in with the veggies. Garnish with fresh chopped parsley (and parmesan if you love some cheese on your pasta!)
5. Serve & enjoy!
For more information about Catelli gluten free pasta and more recipe ideas, visit the Catelli website.
#CatelliFamilies
May 9, 2016
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Yummy Mummy Recipe: Quinoa Flatbread

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I love making homemade pizza (this is the recipe I use and love), but sometimes I want a bit of a twist and something a little different is in order. I’ve tried several attempts of gluten free foccacia bread and flat bread and they’ve turned out like bricks. So when I came across some ideas for flatbread made with quinoa I was intrigued. So far I’ve tried a few versions and haven’t been disappointed- serve up with some balsamic vinegar and olive oil for dipping for a yummy appy or make as a meal. (Next up is to try a sweet version with cinnamon)

Ingredients:
1 1/2 cups cooked quinoa
3 tsbp olive oil
2 eggs
2 cloves of garlic, crushed
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp baking powder
pinch of salt & pepper
1/2 cup grated cheese (I used goat cheese)
1/4- 1/2 cup flour/ gluten- free flour (in case the mix seems too wet)

Topping suggestions: pesto, onions, olives, roast beets, avocado, goat cheese

Directions:
1. Preheat oven to 425 degrees & line a baking sheet with parchment paper
2. In a bowl, combine all of the ingredients; add in flour if the mixture seems too wet (it shouldn’t be super runny when you scoop it onto the parchment)
3. Spread the mixture out evenly on the parchment paper using a spoon to smooth out the edges and top.
4. Cook for 15 minutes, remove from oven to sprinkle toppings on and then cook for another 5- 10 minutes until everything is cooked/ melted to your liking.

So far my favourite combos have had contrasts of flavour such as sweet and bitter (cooked beets with goat cheese) or salty and creamy (olives and avocados), and I love dipping it in olive oil and balsamic vinegar mixed with some herbs de Provence for a yummy Mediterranean twist. I’m looking forward to trying out a lot more combos over the Summer (how great would this be to bring to a potluck?). Hope you like it as much as I do!

March posts sponsored by
March 30, 2016
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Yummy Mummy Monday: Baked Calamari {Gluten Free}

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love me some calamari. Love. If I’m at a restaurant and this is on the menu it’s hard for me to say no. I just wish it wasn’t deep- fried. Will and I have tried making healthier versions of a few restaurant- inspired meals at home, and he was pretty happy when I told him I’d be trying my hand at baked calamari sans gluten. I never know how my first attempts will work out, especially when the ingredients have to be swapped for wheat- free alternatives, but we were both really happy with this homemade baked version- even Ari ate it! It’s quick to make and only takes 10- 15 minutes in the oven, so it’s perfect for busy nights when you need to whip up something quick. Serve this with your favourite tzatziki (here’s the recipe I use) or dip for a guilt- free appy or entree.
Ingredients:
2 cups squid rings, thawed and rinsed
1/2 cup corn starch
1/2 cup coconut milk
2 egg whites  + 1 whole egg
1/2 cup coconut flour
1/2 cup gluten- free bread crumbs
1 tsp garlic powder or 2 cloves finely minced
1 tsp ground chipotle pepper
1/2 tsp ground cayenne pepper
1 tsp dry dill (if you prefer to use fresh, save it and sprinkle on top when the calamari is cooked)
1/2 tsp ground pepper
pinch of salt
1 small red onion, finely diced
1 lemon, sliced + fresh chopped parsley (optional) for added flavour/ garnish

Directions:

1. Preheat oven to 425 degrees and line a baking sheet with parchment paper.
2. In one shallow dish combine your coconut milk with eggs; in another combine the flour, bread crumbs and other dry ingredients (if using fresh garlic, toss it in too).
3. Pat the squid rings so they’re not too wet and coat them in the corn starch and shake off excess. 4. 4. Toss the squid rings into the coconut milk egg wash, followed by the dry mix, using a fork to make sure you coat them completely with both.
5. Transfer the coated squid rings to the baking sheet and bake for approx. 10- 15 minutes. Be careful not to bake for too long to avoid the squid becoming chewy.
6. Transfer to a serving dish and top with the diced red onion and a squeeze of fresh lemon juice. Garnish with fresh parsley and lemon wedges and serve with tzatziki.

February posts sponsored by

February 22, 2016
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Yummy Mummy Monday: Spiced Nuts

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Do you ever see a recipe and think I would have never thought of that! ? Well this is one of those.  I like roasted and candies nuts but haven’t ever tried a version with a kick. These spiced nuts are quick and simple to make and oh- so- tasty (I couldn’t keep Ari & Will’s hands off these when they came out of the oven, so you might want to make extra). Inspired by this recipe these are a perfect holiday snack for parties and get togethers. Package in a pretty jar with twine or ribbon to give as a hostess gifts or stocking stuffer.

Yummy Mummy Recipe: Spiced Nuts

Ingredients:

4 cups of nuts/ seeds* of your choice (raw and unsalted)
2 egg whites
2 tbsp real maple syrup
1 tsp chipotle chili powder
2 tsp smoked paprika
2 tbsp soy sauce
*I used almonds & cashews, and pumpkin seeds for a pop of colour
Directions:
1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
2. In a bowl large enough for all of the ingredients, mix the egg whites, maple syrup, spices, and soy sauce.
3. Add the nuts and toss around until evenly coated in mixture.
4. Spread the nuts evenly on baking sheet and bake for 15 minutes or until golden and the mixture is dry.
5. When ready, remove from oven and allow to cool. Store in an air- tight container to maintain freshness. If you’re giving as a gift, pop into a pretty jar or container (I used a layer of parchment paper over the top of my jar under the paper to help seal it).

December posts sponsored by

December 14, 2015
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Yummy Mummy Monday: Carrot & Ginger Soup

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We’re officially into soup season. And really what could be better than cozying up with a warm bowl of soup on a cool Fall day? This week’s recipe was contributed by Malika from Everything’s Better Spouted and is a delicious crowd pleaser chock- full of nutrients. I love Malika’s recipes because they’re tasty and made with whole ingredients, making them healthy options when you’ve got a craving (for another amazing soup recipe from Malika that was a hit in our house, try out this recipe). See below for more from Malika and this delicious soup recipe.
Hey, it’s Malika
from Everything’s
Better Sprouted
. I’m loving Fall and
making warm soup recipes weekly! If you have kids, this is a great way to
sneak veggies into their diets. 😉 I have a 6 year old son and I just tricked
him into eating cauliflower the other night in a soup…..shhhhhhh don’t tell
him. Did you know that carrots are full of beta-carotene which help you
improve your eye sight. They are also contain vitamin A, which can protect
your skin from the sun’s damage. Ginger is great for healing inflammation in
your body and is used for it’s tummy soothing properties. That’s why your mom
always told you to drink ginger ale when you had a tummy ache. If you don’t
want to use bone broth in
your soup, you could easily substitute cashew cream or coconut milk in this
recipe. Happy Cooking!
xx Malika
Malika Smith is the
Blogger behind Everything’s
Better Sprouted
. A mother, foodie, and certified integrative
nutrition health coach, she’s passionate about eating real whole food that
tastes good! It’s hard to know what is and isn’t good for you with all the fad
diets these days,  and Malika uses her blog to help guide and inspire
you to live your healthiest life. To learn more about Everything’s Better
Sprouted, hop over to the website & find
her blog on social media: Facebook, TwitterInstagram, & Pinterest
You can also contact Malika
via email at: malika@everythingsbettersprouted.com.

October posts sponsored by
October 5, 2015
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Yummy Mummy Monday: Dairy Free Slow Cooker Corn Chowder

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Hands up who loves fresh Summer corn??? I love how amazing this soup turned out & I credit it to the amazing local corn I picked up from my fav farmers market. If you don’t have fresh corn the canned version will do, but I definitely recommend taking advantage of using fresh while it’s in season. Serve as an appie or as a meal in itself, this soup is hearty & filling, perfect to make ahead to freeze & enjoy in the cooler Fall & Winter months. If you have the time, it’s worth it to allow it to cool & let the flavours come out over night before blending into a chowder. Added bonus: whip this up in the slow cooker  to enjoy as an easy meal after a busy day of work. Yum!
Yummy Mummy Monday: Dairy Free Slow Cooker Corn Chowder
Ingredients:
8- 10 ears of fresh corn, shucked & sliced off the cob 
(or use 3 cans of corn & reduce water by 1 cup)
2 white onions, diced
2 cloves of garlic, minced
2 leeks, sliced into 1/4 slices (whites & greens only)
3 red potatoes diced into 2″ chunks
1 tbsp olive oil 
8 cups water or soup stock 
1 tsp each:
Smoked paprika
Ground chipotle pepper
Salt
Pepper (add more of these to taste)
Directions:
1. In a frying pan, heat oil & cook the onion and garlic (approx 3- 5 minutes)
2. Add all of the ingredients into your slow cooker and stir well
3. Cook on high for 4 hours or low for 8 hours (Tip: time permitting, allow the soup to cool & store in fridge over- night for the flavours to come out)
4. Turn off the heat & scoop portions into a blender; pulse until smooth/ free of lumps and transfer to a large pot (allow extra room for steam if pulsing while hot)
5. Combine all of the soup & re- heat if necessary.
6. Serve & enjoy! (would be delicious served with a nice salad in the Summer or roast ham in the Fall/ Winter.

August posts sponsored by

August 17, 2015
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Yummy Mummy Monday: Avocado Pesto Pasta

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It’s been a little while since I’ve posted a recipe and I’ve been looking forward to sharing this one: a healthy pesto- style pasta that’s amazing & delicious. We made our gluten/ dairy free but it’s tasty just the same. See below for our vegan version made with avocado.
Yummy Mummy Recipe: Avocado Pesto Pasta
Makes 2- 4 servings
Ingredients:
2 cups uncooked pasta noodles of your choice
1- 2 tbsp olive oil 
3 cloves garlic, crushed
1/2 white onion, minced
2 stems fresh basil (approx. 2-3 tbsp when finely diced)
1 ripe avocado pitted, peeled, & mashed
Salt & pepper to taste
Directions:
1. Bring pot of water to a boil & pop the pasts noodles in the water
2. In a frying pan, heat the olive oil & saute the garlic & onion, when onion is cooked (approx. 3- 5 minutes) add basil
3. Add the avocado and remove from heat; season with salt and pepper to taste
4. When pasta is cooked drain & toss with the sauce
5. Serve & enjoy! 🙂

Image Source: Healing and Eating

August posts sponsored by

August 3, 2015
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Yummy Mummy Monday: Baked Gluten Free Fish & Chips

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With British parents, it’s safe to say I grew up loving fish & chips. The more greasy batter, the better! And I still love to indulge every now & then, but our family just can’t eat meals like that anymore. So we’ve created our own twist on this classic meal and made a healthy version that can be enjoyed sans gluten, dairy, & all that extra grease. Next time you’re craving good ol’ fish & chips, give this version a try.

 Yummy Mummy Recipe: Baked Gluten Free Fish & Chips 

Ingredients:
For the fish:
2 large fish fillets (we love using cod, halibut, or salmon)
2 tbsp cornstarch
1 egg
1/4 cup water
1 1/2 cups gluten free breadcrumbs
1 tsp each:
paprika
cayenne pepper
garlic powder
1/2 tsp salt & pepper

For the chips:
3 large russet potatoes
2 tbsp olive oil
large pinch each of salt & pepper

Directions:
1. Preheat oven to 350 degrees. Wash potatoes & slice into wedges (your choice whether to leave the skin on or not).
2. Toss in a bowl with the olive oil and salt & pepper until evenly coated. Place on a baking sheet & bake for 40 minutes (you’ll pop the fish in at the half way mark when you remove the chips to flip them).
3. Rinse fish in cold water & pat dry with paper towel.
4. Set up two flat dishes large enough to hold the fish; in one dish mix egg & water with a fork until a well- blended egg wash is formed. In the other dish combine GF breadcrumbs, spices, & salt & pepper.
5. Place the fillet in the egg wash first, coating on both sides, then transfer fillet to the bowl with the breadcrumbs & coat evenly on both sides. Repeat with the second fillet & place on a baking sheet lined with parchment paper.
6. Bake for 20- 25 minutes, or until fish is flakes apart with a fork (remember to flip the fries when you pop the fish in the oven!).

Serve with some fresh lemon wedges, tartar sauce, & vinegar.


Image: The Comfort of Cooking

May posts sponsored by Little Dreamers Consulting

May 11, 2015
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