1/26/2015

Acorn Squash & Chickpeas Healthy Quinoa Salad!


Looks like I just made you one of the most delicious and easy healthy meals in a while! Plus, it looks pretty, doesn’t it?

I’m always on the look for new lunch ideas. I never struggle with breakfast because it tends to be constant. I usually have toast + peanut butter + fruit + decaf coffee. Some weekends I’ll have waffles or pancakes. So yeah, breakfast is not an issue creatively speaking. However, with lunch I try to not get stuck with eating the same thing over and over again. 

Well, I’ve got good news! I found a new meal that both le boyfriend and I love and it’s not only healthy but delicious and easy to make. I hope you enjoy it too :)


Serves 5-6, ready in 40 minutes

Ingredients:
-2 cups of cooked quinoa (follow package instructions)
-1 medium acorn squash, cut into wedges
-1 tablespoons olive oil
-1 small-medium red onion, chopped
-1/4 cup vinegar (I used raspberry vinegar)
-2 teaspoons brown sugar
-Cilantro (coriander) leaves to taste, chopped (I used about 3 tablespoons)
-1 can chickpeas (garbanzo beans), drained and rinsed
-150g feta cheese, cut into small squares
-6 teaspoons lemon juice

Kitchin-it!
1. Cook the quinoa according to the package instructions.
2. While the quinoa cooks, preheat oven to 425*F. 
3. Place the pumpkin wedges in a baking dish and with the help of a brush cover them with olive oil. If you have oil remaining, put it aside.


4. Roast pumpkin for 10 minutes. 


5. Add the onion and roast for another 15 minutes or until pumpkin is tender.
6. In a medium-large bowl, combine the vinegar, sugar, cilantro, chickpeas, quinoa and the remaining oil (if any). Mix well.


7. Serve this mixture and top with pumpkin, onion, feta and lemon juice.
8. Enjoy!


Recipe adapted from Donna Hay

1/21/2015

Carrot Cake Healthy Muffins!


Muffins are one of those foods that I make without a real goal in mind. I just make them because, well, MUFFINS! 

Of course, my nutritionist brain tells me to make them healthy and give them a good use. For me, that usually means crumbling-it and adding it to other foods. For instance, just a couple of days ago I crumbled one of these muffins and added it to a lentils and veggies soup. I counted it as my lunch’s carbs and it really was delicious, so don’t judge me! I’ve also tried adding crumbled muffins to yogurt…life changing! 


When crumbling-it doesn’t sound appealing, I just grab one and eat it right away with a green smoothie on the side and count it as a snack. But I won’t judge you if you actually want to crumble it and add it to that smoothie. Totally acceptable. 

So, going back to nutrition…these are high in fibre and nutrients. Plus, if you don’t really enjoy eating carrots, they’re a great way to get some in! You know…carotenoids, the pigments that help prevent certain cancers and eye diseases!


Serves 12 muffins, ready in 45 minutes

Ingredients:
-1 egg
-1/4 cup olive oil
-1 medium-large banana mashed (about 1/2 cup)
-1/2 cup unsweetened applesauce
-1/2 cup brown sugar
-1/2 teaspoon salt
-1 & 1/2 teaspoon baking soda
-1/2 teaspoon cinnamon
-1/2 cup milk (I used 1%, but other milks should also work!)
-1 packed cup of grated carrots (I needed 3 medium carrots for this)
-2/3 cup rolled oats
-1 cup all-purpose whole wheat flour
-1/2 cup of all-purpose flour 
-1/4 cup raw walnuts for topping

Kitchin-it!
1. Pre-heat over to 375*F. 
2. Prepare a muffin tin.
3. In a large bowl, whisk the egg. Then, add the rest of the ingredients (minus the walnuts) one at the time and mix well in between. 
4. With the help of a spoon, fill the muffin tins all the way up and top with crushed walnuts. 



5. Bake for 30 to 35 minutes, until the top of the muffin looks golden brown and a knife inserted in the muddle comes out clean. 



6. Remove from the pan and let them cool for about 10 minutes to avoid the wrappers sticking to the muffins. 
7. Serve and enjoy!


Adapted from Minimalist Baker

1/16/2015

Caramelizad Banana Healthy Oatmeal!


About 3 years ago, when I was just in the beginnings of my bachelors degree, I remember taking a communications class in which we had to do a 10-minute presentation on a nutrition-related topic. 

My presentation was titled: “5 foods you should never stop eating”. And, surprise surprise, one of those foods was oats! This super food is like magic to your health. No matter how you eat it: raw, cooked, blended in a smoothie or as overnight oats, they are high in fibre, protein and lots of nutrients. I always feel full and very satisfied after eating them. 


When I was younger I didn’t really like oatmeal. If I were to eat a cereal I preferred having some kind of Kellogg's. Thanks to blogland and social media (aka Instagram) I realized how popular oats were. So, a few years ago, I started trying oats in different forms. My favorite ways to eat them were blended in a green smoothie and as an oatmeal bake. This was until I discovered the recipe I’m sharing today! I am in love with it and I’ve been preparing it about 3 times a week. I hope you enjoy it as much as we did :)


Serves 2, ready in 20 minutes.

Ingredients:
-1 teaspoon margarine
-2 medium bananas, peeled and mashed
-1 tablespoon peanut butter
-1 cup rolled oats
-1 and 1/2 teaspoons chia seeds
-2 cups of milk (I used 1%)
-1/2 teaspoon cinnamon
-Pinch of salt
-2 tablespoon vanilla extract
-Toppings: a swirl of honey (my favorite! And in my opinion, not optional), nuts, cinnamon, seeds, fruits (optional)

Kitchin-it!
1. In a medium saucepan, heat the margarine until melted (in medium-high heat). Add the mashed bananas and cook for 3 minutes stirring frequently.


2. Reduce heat to medium and add the rest of the ingredients (minus the toppings).


3. Bring to a boil, stirring constantly, and then reduce heat to simmer for about 8 minutes. 

4. Remove from heat, serve and add toppings!
5. Enjoy! 


Recipe adapted from Oh She Glows

1/12/2015

Happy 2015!!!

(At Les Menuires, Les Alpes, France. View from the top of the ski slopes)

Happy New Year Friends!!!

Today I want to share pictures of my christmas vacation while writing a little bit about my goals for 2015. I haven’t yet finished writing the things I want to accomplish this year, but I have come up with one little word I want to stick to. 

(I fell in love with buildings in Madrid)

A couple of years ago, I heard the concept of one little word. It’s mainly about choosing a word to focus on in the new year. So, for 2015, I have chosen a word. I present you: ADAPT.

As I’ve said before, in December I finished my bachelors degree in nutrition. I’ve spent the last 4.5 years focusing on building a base of knowledge I’ll need to enter the workforce. Also, most of the time I knew what to do…study, study and study. Now that that important period of my life is over, I feel like I’m back to a fresh start, a start in which I have no clue what I have to do or what I’ll be doing a month from now. Actually, I don’t even know what I’ll be doing tomorrow! 

So, with this in perspective, I know that I won’t be able to plan or predict what will happen this year…everything will be new and changing from what was normal to me. For this reason, I chose the word ADAPT. Life has already taught me that things don’t always turn out as planned…so I’m sure this word will come in handy.

For the most part, the word seems to be related to the professional side of my life. However, I will also be applying it to my personal life when I’m unhappy with day-to-day situations. I am one of those people who is a crazy planner and loves having to-do lists and things to accomplish. 

And I’m not only talking about “do the laundry” or “clean the house” type of things, but bigger things like where I’d like to live in the future, places I want to visit, and how many kids I want to have. So, when things don’t go according to my “lists”, I tend to mentally over-react. I can get sad or angry for a few hours…which is not only annoying to me, but also to the ones around me. 

This year, I want to be more conscious about when these unexpected situations happen and be able to ADAPT.

(Skiing with le boyfriend)

2015, I feel like I don’t have a blank page to write, but an entire blank book in front of me that has pages to be written, ripped off, teared on and enjoyed. And I’m ready to ADAPT in this story!

(My beautiful family!)

PS: I made a video about our time at the ski resort in France :) To watch it you'll probably need to be on a computer, but it's fun, I promise! 



12/21/2014

Egg Potato Casserole!


It’s time for another Recipe Redux! This month they gave a pretty exciting theme: do the recipe on page 42 of a cookbook!


I don’t own that many cookbooks, I probably have only 2 or 3. As a blogger, I mostly do recipes that I see in other blogs, so it was nice to clean off the dust on this cookbook and give the recipe a try! 

Le boyfriend and I both enjoyed it. It’s not a life-changing meal, but it was still delicious and nice to have the leftovers for a couple more days. 


Serves 6, ready in 60 minutes

Ingredients: 
-2 cups frozen hash browns (look for those that have no added oils)
-2 cups frozen broccoli (or another veggie you’d like)
-1/3 cup finely shopped roasted turkey ham
-1/3 cup milk
-2 tablespoon whole wheat all purpose flour
-8 eggs
-1/2 cup shredded reduced fat mozzarella cheese
-1/2 tablespoon dried basil
-1/4 teaspoon salt
-A couple pinches of black pepper

Kitchin-it!
1. Pre-heat oven to 350*F. Lightly coat a 2-quart square baking dish with olive oil.
2. In the dish, arrange hash browns and frozen broccoli in the bottom, then top with the ham. Set aside.


3. In a small bowl, gradually add the milk to the flour and whisk with a fork. 
4. In a medium-large bowl, beat eggs with a wire whisk until combined. Then add milk mixture, half of the cheese, basil, salt and pepper. Whisk well again.


5. Pour the egg mixture over the vegetables in the dish


6. Bake for about 50 minutes or until a knife interred in the centre comes out clean.


7. Sprinkle the remaining cheese and serve! 

Enjoy!


Adapted from Eat well, lose weight


12/12/2014

Snow has arrived in Montreal!

(Picture by Victor Dely - Le boyfriend)

I am living my own dream. 

(Picture by Victor Dely - Le boyfriend)
                                             
I've always dreamed about living in a house next to the beach. A dream day on that dream would be walking up at around 8am and having a good coffee with (a healthy) breakfast. Then, I would leave my house at around 9 to go to work by bike. I would work form 9:30 to 5:30, preferably as a nutrition coach helping people be healthy. During my lunch, at around 12, I would go eat the catch of the day with my cool co-workers next to the beach. I would then work some more before heading home.

(Picture by Victor Dely - Le boyfriend)

At 5:30, when I'm ready to go home, I would grab my bike and stop at the beach to just take a quick swim in the ocean. I would then go home, take a nice shower and put on my pjs. Then, I would prepare a delicious meal for dinner, which I would have with a glass of wine (just kidding, I don't really like wine). After, I would read a good book in my porch (which is obviously facing the beach) and then go to sleep in my comfy, mushy bed. On weekends I would go to farmers market, take hikes, cook and go to the beach, again. Ahh! The dream!


However, that's not the dream I'm living right now. 


Right now, I have the most amazing boyfriend in the whole universe. And nope, I'm not exaggerating. I also have the most awesome family in the whole world. And nope, not exaggerating that either. I'm also lucky enough that all of them are strong and healthy. But lately, what’s being keeping me so happy is that I'm 4 days away from finishing my bachelor degree in Nutrition. The enormous amount of effort I put into that degree is finally kind-of paying off. I feel so anxious (in a good way) and excited about my next life stage! I can barely hold in the excitement!


So, I may not be living next to the beach, but I'm so happy with my life right now. Here, in the North Pole. 

(Picture by Victor Dely - Le boyfriend)

12/05/2014

Healthy Chocolate Chip Cookies!


Welcome December! 

I’m like 5 days late to welcome the month, but better late than never, right? Right. For a couple of months now I’ve been brainstorming about ideas of things I could do with the blog in 2015. I mean, the recipes will still be here…but I wanted to do something else to help people be healthy. 


Finally, a few weeks ago I came up with something I’ve been dreaming of doing since a long time ago but always felt too inexpert to do. Luckily and workily (cuz it was more work than luck) I’ll be finishing by bachelor degree in Nutritional Science in just a few days! That was the push I needed to feel ready for what’s next. I’ll share more information on that later this month or at the beginning of January. I’m EXCITED! 


Now about these cookies. I’ve made this recipe like 3 times during the past 2 months. Once I made them to eat as snacks, the other time to gift my friends and then I made them again to share the recipe with you (ok fine, and to eat them too). They are THAT good. 


Time: 40 minutes. Serves: 30 cookies. 

Ingredients:

-1 1/4 cups rolled oats
-1/2 cup all-purpose flour
-1/2 cup whole wheat flour 
-1/2 teaspoon baking powder
-1/2 teaspoon baking soda
-115g silken-style tofu (about 4 ounces or 1/2 cup)
-2 tablespoon of margarine
-2/3 cup brown sugar
-1/4 cup olive oil
-1/2 teaspoon vanilla
-1/2 - 3/4 cup chocolate chips 


Kitchin-it!

1. Preheat oven to 375*F. Cover a baking dish with parchment paper. Set aside.
2. Place oats in food processor or blender and process until oats resemble flour. 
3. In a medium bowl, stir together the blended oats, flours, baking powder and baking soda. Set aside.
4. Place tofu in the food processor or blender and process for a few seconds until it’s smooth. Set aside.
5. In a large bowl beat together butter and tofu with an electric mixer. Then add the sugar, oil and vanilla and keep beating. 
6. Slowly start adding the flour mixture. If the dough is becoming too thick and you can’t use the electric mixer anymore, just use your hands or a wooden spoon to combine everything together. 
7. Add chocolate chips and combine carefully.
8. Drop dough as rounded cookies about the size between a teaspoon and a tablespoon. Make sure the balls are about 4cm apart from each other. 
9. Bake for 10 minutes, let them cool and enjoy!


Adapted form Eat Well, Lose Weight by Better Homes and Gardens