Soooo….I’ve resisted the cauliflower rice trend for a long time, but this week I cracked, and I’m glad I did! This Cajun Shrimp & Rice is super easy, meal prep and freezer friendly!
To make 6 servings ➡️ Toss a couple of largely diced green peppers, a couple of largely diced zucchinis and a largely chopped red onion in Cajun seasoning and roast in the oven on a parchment lined cookie sheet for 45 minutes (or until the veggies are as cooked as you like). Toss 2 lb shrimp in Cajun seasoning and put the shrimp on a second cookie sheet. During the last 10-15 minutes of cooking, add the sheet of shrimp to the oven.
Cook a batch of brown rice. In a separate pot I boiled two bags of frozen riced cauliflower for 3 minutes and then drained it and squeezed dry in a tea towel (be careful – the cauliflower will be hot).
To serve, mix the cauliflower and rice to form the base for this plate, then top with shrimp and veggies. Drizzle with olive oil. For some extra kick, drizzle with some siracha sauce. The cauliflower rice bulks this meal up in a super satisfying and healthy way!
Spinach, Cous-Cous & Sirloin Salad
Spinach, Cous Cous and Sirloin Salad
Sign me up for this delicious lunch!
Grill your sirloin as you like (and please don’t judge my rare steak preference in this photo 😉). I love to use my sous vide cooker to get my steak cooked perfectly.
Cook your cous cous in chicken stock (gives it extra flavour).
Spray a large frying pan with non-stick cooking spray and sautee sliced mushrooms and sliced red onion with a bit of steak spice.
Add all of this (while still warm) to a generous bowl of baby spinach and top with your favourite dressing (I love a 2:1 ratio of balsamic vinegar and olive oil).
Overnight Oats – Strawberries & Cream
🍓Strawberries & Cream Overnight Oats 🍓
These are perfect in the morning. They also make a mad 3:00 pm snack. You know what I’m talking about…mid-afternoon when the temptation to jump in on the cookies sitting in kitchen at the office is so high. These overnight oats are full of complex carbs, protein, and if you throw some nuts on top, healthy fats too. They’ll leave you way happier than that cookie. 😉 I’ll be eating these for afternoon snack all week long.
To make 1 serving:
🥄 1/3c rolled oats
🥄 1 c plain Greek yogourt
🥄 3/4c sliced strawberries
🥄 1/3c almond milk
🥄 A few drops of vanilla flavoured liquid stevia
Mix all these ingredients together, pop in the fridge and eat when you’re ready. You can prep these on Sunday and eat all week.
This week I used frozen strawberries…they’re cheaper and frankly taste better when strawberries aren’t in season.
Adjust the almond milk to achieve the consistency you like and the stevia to achieve the sweetness level you like.
Mason jars are pretty for photos, but any container you have in your kitchen will do!
White Turkey Chili
This WHITE TURKEY CHILI is soooo good!!! I cannot get enough of it!
To make 8 servings:
🥄 4 lb extra lean ground turkey
🥄 2 tsp garlic powder
🥄 3 cans white kidney beans
🥄 4 cloves garlic
🥄 2 yellow onions, diced
🥄 2 cans diced green chilies 🥄 1 tbsp cumin
🥄 1 tbsp oregano
🥄 1/2 tsp cayenne pepper
🥄 1 tsp salt
🥄 2 bay leaves
🥄 6 cups chicken stock
Cook the ground turkey with the garlic powder in a frying pan over medium heat, breaking up with a wooden spoon as the turkey cooks. (I did this in two batches). Drain excess fat from the pan and set the turkey aside.
Spray a large stock pot with non-stick cooking spray and sautee the onions and garlic. Once softened, add the beans, all of the spices, that chicken stock and the turkey you set aside.
Bring to a boil and then reduce to a low simmer for 1h.
To serve: top each serving of chili with a spoonful of Greek yogourt, a handful of cheddar cheese, a handful of crushed tortilla chips, some sliced green onions and some fresh cilantro.
Eggs & Toast
The other day I was out for breakfast and ordered two soft boiled eggs. A few minutes later I was served on a plate, two eggs in the shell, searingly hot and cooked just a hair under hard boiled. I’m left to conclude that a soft boiled egg does not have the same definition in both 🇨🇦 and 🇺🇸. (Egg cup holders anyone?)
Anyway, these not soft boiled eggs led to a happy accident, as I’ve concluded eating them quartered with salt and pepper on a piece of toast is actually pretty amazing. So amazing I’ve been making it at home. So, all is well that ends well!
Put the eggs in a pot, cover entirely with water + one additional inch of water beyond the tops of the eggs. Bring to a boil & continue to cook for 4 minutes.
Run under cool water (or add to a bowl of water and ice) just until the eggs are just cool enough to handle. You still want the eggs to be warm…you just don’t want to burn your fingers as you peel them! Once peeled, quarter, put on a piece of toast and add salt & pepper to taste.
Faro, Pesto, Chicken & Broccoli
This dish is an oldie but a goodie…and apparently doesn’t photograph particularly well. Don’t let the lack of photogenic genes here put you off.
Farro, pesto, chicken and broccoli bowl. Quick, easy and oh so tasty. For those not familiar, farro is a whole grain with a nutty tasty and chewy consistency.
Cook chicken as you like (I like to grill mine on the BBQ).
Cook the farro according to package directions. I always use chicken broth instead of water for extra flavour.
To save time, I use frozen broccoli, so cook a bag or two of that.
Mix together a generous handful of diced chicken breast, a scoop of farro, a helping of broccoli and 2 tbsp pesto. Enjoy! 😋😋😋
Overnight Oats – Peanut Butter Cup
I’ve been loving hard on overnight oats lately. Somehow these Peanut Butter Cup Overnight Oats fell out of my rotation for a little while. But they’re back. And I can’t get enough!
🥜 + 🍫 = ❤️
🥄 1/3 c rolled oats
🥄 1 c plain Greek yogourt
🥄 1/3 c almond milk (or other milk of choice)
🥄 1 tbsp cocoa powder
🥄 1 tbsp peanut butter
🥄 a few drops stevia (or 1 tbsp maple syrup)
🥄 a tiny pinch of salt
Mix all this goodness up and let it sit in the fridge overnight. Top with a sprinkle of cocoa nibs, If you like. Enjoy in the morning!
These are the perfect make ahead meal. Make a week’s worth on Sunday and they’ll still be delicious on Friday.
Also, while overnight oats are traditionally a breakfast favourite, this is my favourite 3:00 pm snack. Just sayin’ 😉
Cauliflower Crust Pizza
I’ve heartily resisted then cauliflower pizza crust thing…for so long…but last weekend I caved and cranked out this creation. And I’ll not ashamed to say I followed that up by eating the whole pizza. 🍕 🍕 🍕
Is this going to replace an amazing authentic wood fired Italian pizza? Certainly not. Is this an “always food” that I can eat every single day if I want to? Absolutely yes. (Thanks @jordannanativ for this lingo!)
If you want to to eat this entire pizza too as an always food, this is how you to whip it up:
To make the crust:
🥄 1 – 500g bag frozen riced cauliflower
🥄 1 whole egg
🥄 15 g quick oats
🥄 1 tsp garlic powder
🥄 1 tsp Italian herbs
🥄 a little bit of salt & pepper
➡️ Cook the diced cauliflower from frozen in a pot of boiling water for 3 minutes. Pour into a colander and drain throughly. Spread the cauliflower on a clean tea towel and allow to cool for about 10 minutes. Gather the tea towel and squeeze excess water from the cauliflower. Do this carefully as the water being released will still be quite hot. Squeeze as much water as you possibly can from the cauliflower. Use a second tea towel if needed.
➡️ Put the squeezed cauliflower into a mixing bowl along with all other ingredients. Mix with a fork.
➡️ Line a cookie sheet with parchment paper. Drop the mixed dough into the parchment paper, and form into an 8 inch round circle. Use your hands to pack the dough thoroughly.
➡️ Cook at 400F for 20 minutes. Flip the crust over, top as desired, and return to oven for an additional 10 minutes.
I recommend not using too much sauce or ingredients that will release too much water to keep the crust crispy. I used about 2 tbsp tomato sauce, some sliced grilled chicken and buffalo mozzarella which was fantastically melty 👌🏻
Broccoli & Cauliflower Salad
This salad is super healthy, super yummy and super easy! Could you ask for more? It’s also very meal prep friendly. If you prep on Sunday you can definitely eat it through to Wednesday very happily.
To make 4 servings:
🥄 400g diced ham
🥄 1 head raw broccoli, cut into very small florets
🥄 1 head raw cauliflower, cut into very small florets
🥄 1 can black beans
🥄 1/2 c light mayo
🥄 1/4 c grainy mustard
🥄salt & pepper to taste
Mix it all together, divide into 4 portions and enjoy.
Overnight Oats – Lemon Raspberry
The overnight oats kick continues! Lemon-Raspberry Pecan on today’s menu.
😋 🍋 🍋 😋
The holidays are getting to be oh so close – which means so many delicious treats everywhere you turn. Enjoy the treats because the holidays come but once a year. But see if you squeeze in some healthy meals too. (Because #everythinginmoderation) This quick brekkie fits the healthy meal bill. The prep is so easy it will totally help you to make sure you get at least one solid meal in daily over the 15 days left until Christmas!
Mix together and then let sit overnight:
🥄 1/3c rolled oats
🥄 1 c plain Greek yogourt
🥄 a pinch of salt
🥄 zest of 1/2 lemon
🥄 a few drops of stevia or 1 tbsp maple syrup
🥄 2 tbsp chopped pecans
🥄 about 1/3 c choice of milk (use the amount you like to get your favourite consistency
🥄 a handful of raspberries