Spring (10 minute) veggie soup 

 

Tired of salad, still on a training plan…enter Zuppa.

Yesterday felt cold, really cold and blustery. I think that during this point of my training, when I’m burning off all my body fat, I just tend to be more cold. Plus, we live in the woods in the foothills of the Canadian Rockies so….we still have knee-deep snow in places that I’m sure adds to this fact.

This soup wasn’t as satiating as I would normally make it because I had measured my protein and placed it in the bottom of the bowl instead of just going for it like i usually would. If you’re watching calories, this one is very very low on carbs, good amount of fiber and if you measure out your protein, it’ll balance out quite well for an evening meal.

In the bottom of this bowl is 4oz of firm organic Tofu. In Jeff’s bowl was 6oz of Tofurky Lightly Seasoned “Chicken”. So jealous of his “meat”…hee hee.

Ingredients: 

4 cups veggie stock – try my homemade recipe HERE

2 cups hot water

2 medium carrots chopped

2 cups cauliflower chopped

2 cups broccoli chopped

1 medium yellow onion diced

3 cloves garlic diced

3 cups white mushrooms sliced

1 cup shelled peas

1 heaping TBSP Mugi Miso

Coconut oil (spray) or 1/2 tsp

1 tsp salt

** I use sriracha on EVERYTHING including this soup. Add to your desired heat.

Method: 

In a large pot saute onions, garlic and carrots in coconut oil for 5 minutes on medium heat to soften and release flavour.

Next, add in cauliflower and broccoli and saute for another 3-4 minutes.

Add remainder of ingredients starting with your veggie broth then your water. Bring to a boil for 1 minute then reduce and simmer for 30 minutes or so.

You can either add protein directly to the soup OR place it in the bottom of a bowl before serving. If you do this when your protein is cold, it will cool off the soup while heating up.

Serves 4.

Pity Party Pizza – Vegan

 

Walnut and Brussels Sprout “Zaa”

 

46 days into prep without a re-feed meal and I was starting to feel like my next check-in email would be responded to with a “guess what? You get a re-feed”….instead, I was told that I looked like I’m retaining water which upped my cardio to an insane level AND changed my overall diet plan again.

This did not sit well with me, Jeff suggested we go for pizza. I had enough will to NOT cave and head for legit dangerous territory but I did need to pretend I ate pizza in order to survive.

I birthed a couple of recipes I hope you can find some enjoyment in.

Water retention. Pfft.

 

Without having anything tomatoey, I needed to build a base. I was originally going for a Thai flavour but it ended up being something…else.

 

I utilized my usual vegan prep food for these recipes…but not the asparagus as I am mad at asparagus right now and don’t want to taste it on anything remotely delicious. Stupid, plain, boring and never ending asparagus.
Base:

Ezekiel wraps

1 tbsp sun butter

1/4 cup rehydrated sundried tomatoes (let sit in really warm water for 10-15 mins)

2 cloves garlic

1/4 cup water
Cheese:

4 tbsp nutritional yeast

1/8 cup water

1 tbsp chia seeds

*Mix all ingredients in small dish with fork and allow to sit for 10 minutes to thicken* voila “cheeze” 

Pizza toppings: 

Roasted brussels sprouts

Roasted broccoli

Chopped tomato

Cubed Tofu

Walnuts

Yellow onions

Maple Syrup

Method: 

Pre-heat oven to 425.

Slather on base, then add ingredients as desired. Bake for 10-12 minutes checking back to ensure you aren’t burning the “crust”. On my second effort I sprayed the bottom of the “pizza” with coconut oil. 

Pizza #1 was: 

Base, slivered yellow onion, brussels, tomato, walnuts & drizzle of maple syrup.

Pizza #2 was: 

Base, broccoli, tomato, tofu (measured per my diet plan), “cheeze”.

Winter Salad – Eating in Season

 

A beautiful salad I wish I could’ve chowed down on!

 

Another recipe from my Earl Grey School teaching series in Calgary. Keeping it simple and fun allowed the kids to have a blast putting this one together.

Ingredient by ingredient they identified in season veggies

These ingredients were a great segway into teaching about carbon footprints, our impact on the earth and what it truly means to be a locavore.

The kids love participating ~ even when it’s just emptying out a baggie into a bowl. Hands on is key & food is the way to their hearts and minds.

Another  vegan (nearly raw) recipe requiring no cooking – perfect for you to pick up and make at home with your family.

I was SO impressed by what the kids knew about the items that we discussed. One girl even knew (without using the exact terminology) that broccoli and kale belonged to the same family ~ brassicas ~ faith in some of humanity restored….look at all those hands up in the air!

 

The smart board here is showing my chart that addresses carbon footprint impacts in the food production industry.

With the use of technology we were able to forego our usual paper handouts (which I hope were making it home for parents to have a look at all the continued resources) and put up a lot of great information for the class to have a look through and comment on.

These kids will definitely be thinking more “Earth first” after going through how they themselves can help reduce carbon emissions by the choices they make as little humans – they seemed to come away feeling quite empowered. If you’re looking for the lesson plan I used to accompany this recipe – contact me!

Ingredients:

– 3 cups raw, washed broccoli florets

– 2 cups blanched yams, cubed

– 2 cups frozen or fresh peas

– 1 cup green onion diced

– 3 cups chopped kale (any variety)

– 4 tbsp lemon juice

– 2 tsp grated ginger

– 1 tsp Himalayan salt

Method: 

Combine all ingredients in large bowl, stir and serve. You can also store in the

I think this one works best if you settle it in the refrigerator for a few hours to let all the flavours combine.

Top this recipe with sesame seeds or toasted pumpkin seeds as I have omitted these due to allergies.

Great as a side dish, this recipe serves 8-10 sides.

Breakfast wrap 

The “off” season is here. BUT instead of actually taking a tonne of time off, I decided to keep on aiming for muscle gains for a photo shoot I’ll be doing in mid-December. This means, you guessed it, more meal planning, measuring and looking forward to re-load meals.

At the same time I decided to give back to past clients, friends and acquaintances and decided to lead a {free} group winter reboot for what turned out to be nearly 30 people. I can feel the swarm of question marks swarming above everyone’s head about the number of calories in a day, meal timing and of course, macros.

My meals are not glamorous by any standard but when I do have the time I try to at least add a little variety and flavour…don’t kid yourself, it’s pretty difficult to do with a very limited amount of options.

You could easily add beans, or lettuce or tomatoes to this meal or swap the broccoli for shredded zukes and still keep within your calorie goals for the meal and day. Get creative and you’ll find that you can liberate yourself from processed crap food!

Ingredients:

1 ezekiel wrap

1.5 cups broccoli

3 oz tofu ( or 3 oz any light meat/fish protein)

1/2 tsp sriracha sauce

1/4 tsp Flavor God “Everything Spicy” seasoning

1 spritz of coconut oil cooking spray (this is = to 0 cals)

Method:

Spray pan with 1 spritz of pressurized coconut oil for cooking & heat to medium.

Add tofu and broccoli and 1 oz of water then stir in seasoning. Cover with lid and cook for 2-3 minutes.

Remove lid and stir – cooking for another 2-3 minutes.

If you like your veggies soggy – cook until your heart’s content. Otherwise, remove from heat, place in wrap and serve!

Nutritional Information:

172 Calories

22g  carbs

4g fat

12g protein

I took this photo of my hand beside my breakfast wrap to show the size and that for under 200 calories meals don’t have to be skimpy when you’re using whole food ingredients and not a lot of crummy, sugary sauces…..

Mustard Greens

Summer and Fall flavours.

Mustard Green sare a member of the brassica family along with kale, cabbage and collard greens and are amongst the worlds healthiest foods – watch out kale.

Along with a myriad of other benefits, mustard greens lower cholesterol, aid in the fight against cancerous cells and are chock full of vitamin C.

The flavours of this headless cabbage looking fellow are peppery bordering on hot. When cooked, this simple green takes on a lot of robust flabour. For that reason, I like to serve it up relatively plain as a side dish with simple favourites off of the BBQ.

Heat, salt and fat tame bitterness, so use these tools to create a flavour you love.

Smaller, more tender leaves carry the mildest of flavour – if you’re a newb, try these first. Mature leaves of late summer and early fall pack a bit more punch.

Ingredients: 

4 cups mustard greens loosely packed
1 medium yellow onion chopped
1 clove minced garlic
1 tbsp unscented coconut oil
1/3 cup veggie broth
1/3 cup pine nuts, toasted
1/4 cup yellow pepper chopped
Salt to taste
Method:
Toast pine nuts lightly on medium for 2-3 minutes. Remove from heat and set aside.

Saute onion in coconut oil and 1/2 your broth fro 3-4 minutes. Add garlic & peppers, cook for another minute or so. Add mustard greens and remainder of broth and cook until wilted but still brightly coloured.

Remove from heat and serve with full spectrum sea salt. I like pink Himalayan Salt.