2 minute dijon dressing

There is nothing simpler and more dynamic than a salad – especially at dinnertime. In my home the last meal of the day (other than a protein shake while on prep) is a salad. The ingredients can be used in a variety of ways to prep other types of meals & snacks during the week.

All of your hard earned cashola spent on organic & pesticide free fruits and vegetables will not go to waste if you can keep a wide range of meals in your grab bags. This is one of them.

I’m adding some produce notes before the quick dressing recipe because I want you to keep at least 5 or 6 types of fresh veggies in the fridge for all around use at all times:

1 – Cucumbers – use these little suckers to make juice, scoop hummus, eat plain, place on salad, make into their own salad with a modification to THIS little recipe here or place on tired eyes.

2 – Carrots, Celery & Peppers– see cucumbers…..these can also be sauteed for quesadillas, or added to quick soups. Not sure how hot they will be on eyes, test it and let me know.

3 – Kale & Spinach – great salad base, great smoothie & juice base, great sauteed with onions and garlic, fantastic kale chips &  oh yes- you can also add both to salad. Don’t waste this delicious cruciferous delight.

Ingredients: 

Dressing: 

4 tbsp dijon mustard

2.5 tbsp nutritional yeast

1 tsp apple cider vinegar

1/8 cup water

Salad ingredients: 

4 cups diced curly green kale

2 cups spinach

1 cup beet leaves

2 cups romaine hearts

1 cup sliced cukes

1 cup sliced carrots

1 cup diced celery

1 cup diced red pepper

Sprinkling of hemp hearts

Protein options: Tofurky “chicken” or Green Cuisine Smoked Tempeh

(6-7 oz for average sized men 3-4 oz for women)

Method: 

You know the method for the salad, right? I mean, just look at the picture.

Add all dressing ingredients to vessel large enough to hold them, whisk with fork. This should be runny so that it coats your entire salad without being “too much” sauce.

Serves 4.

 

 

Zuch haystacks 

This recipe was rolled out in an effort to get rid of a lot of zucchini….lets face it, the stuff grows like a weed. Luckily it’s also super versatile and practically calorie free. No really, there are just 19 calories in one cup of raw zucchini.

This is a simple and quick recipe, feel free to play around with it…I wasn’t over the moon about the way the almond meal worked and would have rather used regular gluten-free flour.

Ingredients:

2 large zucchini shredded

2 eggs or equivalent in egg replacer

1 tbsp hemp hearts

3 cloves garlic, pressed or diced

3/4 cup flour (your choice)

1.5-2 tbsp unscented coconut oil for frying

Salt & pepper to taste

Method:

Take shredded zucchini and lightly salt. Let sit for 5 minutes. Strain out all excess moisture.

Add all ingredients in bowl and mix well. Scoop out a heaping tablespoon worth for each “patty”.

On stove-top heat up 1/2 tsp of oil at a time over medium-high heat. Do not let it smoke.

Transfer spoonful into hot pan, squish down into small patty. Cook for 3 minutes each side, until browned well.

Transfer to plate with paper towel and serve hot.

 

Quick protein rich parfait – Vegan

The biggest gripe I have about eating during the week is that I hate feeling as though I have no time to eat something delicious. Smoothies work but they’re not so fun day in and day out.

I got my hands on some cultured almond milk yogurt and whipped up this delicious 5 minute breakfast this morning.

Ingredients: 

1 large banana sliced

1/2 cup raspberries

1/2 cup black berries

1/4 cup cashew nuts, crushed

1/3 cup hemp hearts

1 cup almond milk, dairy free yogurt

Drizzling of agave nectar

Method: 

Layer fruit and yogurt. Top with nuts, seeds and agave nectar. Maybe even a dash of cinnamon.

Serves two.

Here’s a tip: If you need to run out the door, stack it all in a mason jar and eat it at work or after a workout.

Roasted beet & kale salad with hemp

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January is here. It’s time to get on the fit train. This is an easy and protein-packed salad to help you on your way.

HAPPY NEW YEAR!!

 

Ingredients: 

6 small beets washed

1 head kale torn into bite-sized pieces

1 medium tomato diced

2 tbsp hemp seeds

1/2 tsp Rosemary salt

1 tsp Dried rosemary

1 tbsp Spiced olive oil

Cracked tri-colour pepper to taste

Dressing: 

1/3 cup water

3 tbsp nutritional yeast

3 cloves garlic

1.5 tbsp raw miso

1 tbsp tahini

2 tbsp apple cider vinegar

1/2 tsp cracked pepper

Method: 

Preheat oven to 450 degrees.

Wash beets and quarter. (I never peel my beets…but you can choose to if you wish)

Toss in salt, rosemary, pepper and oil.

Arrange on non-stick or greased baking sheet and roast for 1 hour turning often or at least every 15 minutes. Bake until they are easily pierced with a fork.

Once cooked set aside to cool.

In the meanwhile, wash and prepare remainder of veggies

Dressing: I use a hand blender for all my dressings – it is the easiest method and then leaves you with any remaining dressing in a nice small container….Braun is a decent model.

Place all dressing ingredients in hand blending vessel. Blend for 1 minute.

Coat kale and tomatoes in dressing, top with cooled beets and hemp seeds.

Serves 4.

Inflammatory foods & speed healing for an active summer

Happy Monday everyone!!

 

The weather is so much nicer out now and this means (hopefully) that you are all out getting some sunshine and exercise. With movement comes fitness and inevitably, injury. Here are some foods to consume/avoid should you become injured or suffer from chronic pain. Get lots of rest and see a doctor if any pain persists longer than a week or two.

 

Do your best to minimize inflammation in your body for a speedy recovery. As a general rule avoid the “Three P’s” Processed, packaged or prepared foods. If that’s all you remember, you’re ahead of the pack.

 

Inflammatory foods to avoid/speed up healing:

 

Hydrogenated / trans fats – margarine, shortening, lard (foods like cookies/pies/buns that are made with them)

 

Meat & poultry – avoid while injured, seek out lean & clean proteins like fish, beans and legumes.

 

Fried foods

 

White sugar, pop, juices

 

Synthetic sweeteners – Splenda/aspartame

 

Additives – sulfites/benzoates and colourings like F/D/C #100 etc…

 

Dairy

 

Wheat

 

Alcohol

 

Nightshades – tomato, potato, eggplant, peppers (their alkaloid levels increase inflammation)

 

 

Eat lots of:

 

Blueberries

Grapes

Apples

Cayenne Pepper

Turmeric

Celery

Cherries

Dark green veggies (kale/spinach/broccoli)

Drink lots of water

Raw Olive Oil

Almonds – raw

Organic soy beans

Fennel

Fish/Omega 3’s

Hemp hearts/seeds

 

 

Pseudo Colada breakfast smoothie

 

Missing summer? Lookkng for a quick breakfast? Recovery drink? Snack?
Here’s your recipe!
Ingredients:
2 bananas
Meat of 2 young coconuts
1 grapefruit peeled
1 handful kale
1 tbsp hemp hearts
3-4 pitted medjool dates 
1/2 cup almond milk
1 cup water 
Method:
Blend & enjoy!
Serves 2/4 meal vs snack