Blog is moving!

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Everyone, I am SO proud that my new and improved website is up – you should check it out here:

Food Medicine Life

While I had this constructed I also had my blog controls built into the website so that I can do all my updates in one place.

There are still a few more things that will pop up here for about another month however, I wanted you all to know to look for my regular posts on my new website.

This blog will not be shut down, it will just go dormant.

See you on the other side loves.

 

xx – Sasha

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Chili Chickpea Caesar – Vegan

Another one for the salad vaults – and yes there have been a tonne of them lately. Why? Well, because I am cooking mostly only 1 creative meal per day and that is at dinnertime when I can spare the minutes of my life to do this. To add, I’m in contest prep currently and salad-type meals are the best for my waistline at this point – yours too!

This heart healthy salad took about 10 minutes to put together….less waiting for your chickpeas to firm up. In total you’ll need about 45 minutes to get this done so may I suggest this tempo:

Get home, preheat your oven then slip into something more comfortable…….put on some tunes, crack a bottle of Perrier with a slice of lime and romance this one together. You’ll need to get your kissing on before you eat this one…she’s a garlic-y doozer which I used to my advantage trying to overcome this poorly timed flu.

Dressing Ingredients: 

2 tbsp Vegenaise or any other type of vegan mayo.

1 large clove garlic

Juice of 2 lemons

2 tbsp nutritional yeast

3 tbsp water

1/2 tsp Himalayan salt

1/2 tsp tri-colour pepper (freshly ground)

Salad Ingredients:

2 cans chickpeas

4 cups kale torn to small pieces

2 cups romaine lettuce chopped into small pieces

1 tsp Chili powder

1 tsp Garlic powder

1 tsp salt

1 tsp avocado oil

Method: 

Preheat oven to 350 degrees.

In large mixing bowl add both cans of rinsed chickpeas with chili powder, garlic powder, salt and avocado oil. Mix well.

Spread over baking sheet and bake for 12 minutes, remove from oven & stir/mix and bake for another 12 minutes or until desired firmness is reached.

While these are baking combine all your dressing ingredients in a wide mouth mason jar and blend with a hand blender. If you do not have a hand blender simply ensure all your ingredients are minced as finely as possible and whisk in a deep vessel with a fork.

Toss greens in dressing and top salad with roasted chickpeas. You can even use these chickpeas as a simple appy to replace salty crackers or nuts.

Serves 2-4 people. 2 as a full meal, 4 as a side.

Nutritional Info: 

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 725
% Daily Value *
Total Fat 16 g 25 %
Saturated Fat 2 g 9 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 5 g
Trans Fat 0 g
Cholesterol 3 mg 1 %
Sodium 836 mg 35 %
Potassium 6209 mg 177 %
Total Carbohydrate 128 g 43 %
Dietary Fiber 57 g 229 %
Sugars 32 g
Protein 42 g 85 %
Vitamin A 4130 %
Vitamin C 237 %
Calcium 96 %
Iron 145 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

Another playlist to keep you motivated

Far be it from me to keep a good playlist down, here’s my own personal “Sasha’s Workout Faves” which is heard at the gym at least twice per week.

Dig in, I really love this one:

Finna Get Loose – Diddy

Blackened – Metallica

Don’t Worry – Madcon

Sugar – Robin Schulz

Work Bitch – Britney

Show Me How to Live – Audioslave

Black Betty – Ram jam

Head Like A Hole – Nine Inch Nails

Spread Your Love – Black Rebel Motorcycle Club

R U Mine? – Arctic Monkeys

I Sat By The Ocean – Queens of the Stone Age

Last Night – The Strokes

Don’t Stop – Foster the :People

Who Needs You – The Orwells

Do You – Spoon

Phantom Limb – The Shins

Water Fountain – Tune Yards

Back in the Tall Grass – Future Islands

Lampshades on Fire – Modest Mouse

History Eraser – Courtney Barnett

Come Get it Bae – Pharrell Williams (no relation)

Blurred Lines – Robin Thicke

Money Maker – Ludacris

Aerosol CAn – Feat Pharrell / Major Laser

Hunter – Pharrell

Drop It Like It’s Hot – Snoop

We Make It Bounce – Dillon Francis

Smack My Bitch Up – The Prodigy

Paper Planes – M.I.A.

Bad Girls – M.I.A

No Sex For Ben – The Rapture

 

 

No peanut satay 

I drummed this recipe up while I was wondering what to do for yet ANOTHER dinner salad. In our house, most of the time but definitely during prep season our last meal of the day is a salad. We harness the most beneficial nutrients of all of the raw vegetable ingredients simply by not cooking them at all.

Flavours are crisp, clean and robust every time.

For this particular salad I was craving something a little Thai but didn’t want to use peanut butter as I have that as a staple at least a couple of times per day. I also wanted to avoid peanut butter so that this recipe could be accessed by folks who may have moderate to severe nut allergies.

The flavours at the end of the day are not 100% Thai Peanut sauce (obviously) but are a great second runner up in my books.

The bowl itself contained snap peas, spiralized zucchini noodles, red peppers and mushrooms. Macro-nutrient wise dinner was still on point for prep.

Ingredients: 

1 tablespoon Mugi miso

3 tablespoons Sun Butter

1/4 – 1/2 teaspoon  hot pepper oil (this stuff is HOT so choose your own adventure)

3 tbsp hot water – add as needed to create smooth consistency

2 cloves raw garlic

1/4 tablespoon coconut manna / coconut butter

Method: 

Place all ingredients in wide mouth mason jar & blend with hand blender.

If you do not own a hand blender then simply ensure that you utilize a garlic press or dice the hell out of your garlic to ensure it’s all mixed up nicely.

I topped a great hot salad which included some new lightly seasoned Tofurky for a vegan protein option.

Nutritional Info: 

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 317
% Daily Value *
Total Fat 8 g 12 %
Saturated Fat 1 g 7 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 332 mg 14 %
Potassium 635 mg 18 %
Total Carbohydrate 54 g 18 %
Dietary Fiber 5 g 20 %
Sugars 3 g
Protein 13 g 25 %
Vitamin A 1 %
Vitamin C 80 %
Calcium 28 %
Iron 18 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

Becoming Little Miss Bikini – Season 2 Episode 3

This episode will be the first that will contain a video…so it’s a “vlog” technically then, right?

Rolled out into week 9 feeling pretty crappy because I managed to catch a wicked flu on my trip home to Vancouver ~ which was a total and utter success by the way!

So what’s new at this point in my prep you’re wondering? Well, take a minute to enjoy this link to my latest video documenting my progress.

I’ve themed this blogpost “Change”.

xx- S

 

 

Vegan Carob cookies 

 

 

Every time I make a dessert recipe I firmly state that I rarely do so. Well, because we are embarking on a NEW business venture (yep another one) I will be using some of my time to try and create prototypes for testing – you may even see us out at the farmers markets this summer AND you should definitely see us with a booth at the fall bodybuilding shows….stay tuned.

My risk, your gain, these cookies were inspired by a bag of carob chips I had leftover after teaching part of my health series at my step-daughters elementary school. I call sugary things “sometimes treats” and enjoyed that I could reinforce that terminology with the class delivering surprise cookies.

*Nearly* sugar-free, these have made the recipe books…well, mine anyway. Just wish I would’ve busted out the equipment for some decent food shots.

Carob chips come in sweetened and natural – natural carob is NATURALLY sweet so please try to find unsweetened chips.

Dry Ingredients:

1 tsp salt

2 tsp baking powder

2 tsp baking soda

4 cups spelt or coconut flour * I used both and liked spelt more

Wet ingredients: 

1/2 cup almond milk

1 1/8 cup coconut oil melted

2 tsp vanilla extract – try my simple recipe

1 cup brown sugar

2 cups carob chips – save us for last!

Method: 

Baker I am NOT so I will have you know that there were two fallen trial recipes before this one. I attempted both baking AND dehydrating however, baking won.

Set oven to 350.

You will need 2 bowls, one large one medium.

In your medium bowl mix warm melted coconut oil with vanilla extract and brown sugar. Dissolve your sugar up in this mix.

In your larger bowl add all of your dry ingredients and mix well.

Make a well in the dry ingredients and add your wet ingredients as pictured below.


Once this is done SLOWLY add your nut milk and mix until sticking. Add in your carob chips.

The dough should be relatively dry and ball up easily. Don’t add all your nut milk at once and don’t be afraid to use a tad more over the recipe if you feel the cookies are too dry.

Ballers being ballers – stoked to have a recipe that just might work.

Next, roll into doughnut hole sized balls and place on a cookie sheet.

These bad girls don’t grow too much so squish them down with your fingers or a fork to ensure they are thoroughly cooked.

Bake for 10 minutes. I tried 12 and they dried out too much, 10 should work well if your oven temps are true.

 


 

Kale & Aubergine Hot Salad

I’m dedicating this recipe to my lovely lovely friend Ziuta in London who is a busy mom of two and tries SO hard to learn new things and stay healthy. I don’t know how you do it lady, but I applaud you.

I’d normally call this one Kale & Zucchini however, Ziuta refers to them as their other name (aubergines) so I will for those purposes as well.

This is such a quick recipe that you can’t make any excuses for not getting your S&*T together to make some decent meals.

I’ve made this vegan (of course) but if you’re NOT vegan you can sub in whatever protein you wish. I’d hope for your sake you utilize this recipe to implement a Meatless Monday in your home – stay heart healthy.

I have omitted onions and garlic from this as they aren’t “safe” right now in my house ~ excess gas during prep time is not ideal, so add this if you wish.

You will need a pan with a lid or a way to cover your pan.

 

Ingredients: 

10 large white mushrooms sliced

1 large bunch kale chopped well

2 med/large aubergine spiralized or sliced thinly, you can also use a potato peeler or mandolin to make thin strips.

1 cup chopped pea shoots

2 cups snap peas

1 tsp coconut/avocado oil

16 oz Tofurky “chicken” type protein

2 large cloves garlic diced

1 medium yellow onion diced

Method: 

Heat oil in large (deep) pan over medium heat. Add onion and garlic and sautee for 3-4 minutes until they start to clarify but not brown.

Next, add kale, mushrooms and peas and cook for 3-5 minutes with lid on.

Next, add your vegan protein to basically just warm it up and brown a bit….you will have to add COOKED animal protein to this if you are using meat. DO NOT ADD RAW MEAT!!

Cook for another 3-5 minutes.

Remove from heat and add in pea shoots & aubergine.

Serve as a hot salad in bowls. This serves 4 people approximately 4oz of protein.

This is approximately 600 calories per serving…my nutrition generator is NOT working at the moment and I will update once it start accepting my new foods.