I was feeling so “meh” about this salad when I planned it for my lunches this week that I wasn’t going to post it. But…turns out I’m loving this combo! Definitely recommended!
To make this Cilantro, Lime, Chicken, and Black Bean Salad mix together:
🥄 100g cooked shredded chicken breast
🥄 1/2 c black beans, drained and rinsed
🥄 A few handfuls chopped romaine lettuce
🥄 1 chopped green onion
🥄1-2 tbsp chopped cilantro
🥄1 small diced avocado
🥄 A little sprinkle of salt
🥄 Juice of 1 lime
And here’s the kicker to pull it all together
➡️a little dash of Italian salad dressing ⬅️
Odd I know, but I promise this makes the whole salad so good! 💯
All
Bolognese Spaghetti Squash
After I really started paying attention to my nutrition I figured pasta was off the menu. Turns out pasta is *super* calorie dense, red sauce is pretty carb heavy too. But time went by, and I realized what I really missed was sauce, not noodles. Turns out, that’s easy to solve for while still totally eating for my goals. 🙌🏻
🍝 To make your own delicious bolognese sauce:
🥄 1-700mL jar tomato sauce
🥄 2 lb ground turkey
🥄 1 diced yellow onion
🥄 2 diced cloves of garlic
🥄 1 tbsp olive oil
🥄 5-6 runs celery, sliced
🥄 6 sliced mushrooms
🥄 1 chopped green pepper
🥄 1 chopped red pepper
🥄 1 tbsp each: dried oregano, dried basil, dried parsley
🥄1 tsp each: thyme, crushed red pepper
🥄1/2 tsp freshly ground pepper
🥄 salt, to taste
Sauté the onion and garlic in olive oil over medium heat in a large stock pot. Once cooked through, add the ground turkey. Break up the turkey with a wooden spoon while it cooks. Once the turkey is cooked add the tomato sauce, all remaining veggies and spices. Bring to a gentle boil, then simmer over very low heat for about an hour.
Serve the sauce over: shredded spaghetti squash (my choice) zucchini noodles, a bit of pasta, or whatever you like!
Beef and Broccoli
Beef and Broccoli is a standby classic right? So simple, yet so satisfying!
Cook rice per package directions. I always use brown rice because #WholeGrains
Pan fry thinly sliced sirloin over medium heat. My tips:
1️⃣ Put your sirloin in the freezer for about 45 minutes before you start slicing. Makes it so much easier to cut!
2️⃣ Save some time chopping your herbs and use garlic-ginger paste for great flavour and zero prep
3️⃣ Add some heat with hot sauce. I like sambal oelek, which is technically Indonesian, but 🤷♀️
Remove the beef from the pan and add thinly sliced red onion along with a bit of chicken stock. (I use this instead of oil.) Once the onions are softened, add chopped and washed broccoli florets. Once the broccoli is softened, mix everything together, adjust the spices and enjoy!
Chocolate Banana Protein Muffins
These chocolatey banana protein muffins are super yummy!
To make 16 muffins:
🥄 1 1/3c rolled oats, ground into flour
🥄 1/4 c cacao powder
🥄 1 large very ripe mashed banana
🥄 4 scoops unflavoured protein powder (I love @hardmagnum)
🥄 1/2 c granulated swerve or other sweetener
🥄 2 eggs
🥄 1 1/3 c almond milk
🥄 1 1/2 tsp baking powder
🥄 1/4 tsp salt
🥄 1 tsp vanilla
🥄 1 medium zucchini, peeled, grated and squeezed dry (use a clean tea towel for this)
Mix all dry ingredients together, then add the wet ingredients. Mix well. The liquid will be thin – don’t worry!
Divide into 16 muffin cups. I highly recommend using parchment paper liners to prevent sticking.
Bake at 350F for 20-25 minutes.
Egg roll in a bowl
My take on an “egg roll in a bowl” has been on my to make list forever. I finally made it this week, and I could definitely see this becoming a lunchtime staple! It’s super quick and easy. It’s batch-prep friendly. It freezes well and has been proving itself to be a super satisfying lunch. I haven’t found a downside yet!
To make 5 servings:
🥄 2 lb ground turkey
🥄 2 tbsp garlic-ginger paste (or just use ginger and garlic!)
🥄 1 c dry quinoa, cooked per package directions
🥄 2 bags coleslaw mix
🥄 5 tbsp sesame oil
🥄 siracha to taste
Pan fry the ground turkey with the garlic-ginger paste in an extra-large frying pan over medium heat. Break up the turkey with a wooden spoon as it cooks. Once cooked through, drain the excess fat and set the ground turkey aside.
In the same pan, gently cook the coleslaw for about 5-7 minutes, just until it gets a little wilted. Stir frequently with a wooden spoon while cooking to cook evenly.
In a large bowl toss together the cooked quinoa, ground turkey and cooked coleslaw, along with the sesame oil.
When serving, top with siracha sauce.
Enjoy! 😋
London Fog Overnight Oats
Creamy vanilla and Earl Grey flavours mix together to make a delicious breakfast that tastes remarkably like this oh so popular beverage. But this breakfast version is packed with protein and whole grains instead of the empty calories that a latte delivers!
The key here is to make yourself some really strong Earl Grey tea because you want the flavour to come through in your oats. 1 tea bag per 1/4 cup of hot water works well. Let the tea steep until the water cools to room temperature (start from boiling) and then remove the tea bag.
Per serving:
🥄 1/3 c rolled oats
🥄 1 c plain Greek yogourt
🥄 5 drops liquid stevia
🥄 1/4 c strong Earl Grey tea, cooled to room temperature
🥄 the scrapings of 1/4 of a vanilla bean pod
🥄 a pinch of salt
Mix all these ingredients together, put a lid on the container and store in the fridge overnight (or up to 5 days).
Vanilla bean pods are pricey and are a bit of a treat. Feel free to substitute 1/4 tsp vanilla extract instead.
Beef Stew
What’s your position on stew? At some point along the way, I got into my mind that I don’t like stew. But this weekend was so snowy and gross I had comfort food on my mind and made stew anyway. Now I can’t wait to make more! This simple recipe far exceeded my expectations! Hearty, belly-warming food on a cold day!
To make 4 generous servings:
🥄 3 lb beef sirloin, cubed into 1/2” pieces
🥄 3 tbsp flour
🥄 1/2 tsp salt
🥄 1 tsp pepper
🥄 2 diced yellow onions
🥄 3 cloves of garlic, finely chopped
🥄 4 ribs celery, diced
🥄 16 cremini mushrooms washed and quartered
🥄 2-3 c frozen peasSet featured image
🥄 1 lb mini red potatoes, quartered
🥄 3 c beef stock
🥄 1 1/2 tsp Worcestershire sauce
🥄 1 tsp smoked paprika
Boil the potatoes for 10 minutes, drain and set aside.
Toss the beef in the flour salt and pepper. Spray a heavy stock pot with non-stock cooking spray and cook the beef for about 10 min, or until mostly cooked through. The flour will stick tot he bottom of the pot, but that’s ok.
Add the onions, garlic, celery and 1/2 c beef stock to the pot. Sauté the the veggies and continue to cook the beef. After about 5 minutes (once veggies soften a bit), add all the remaining ingredients, including the potatoes. Stir through, making sure to scrape any browned bits of flour off of the bottom of the pot. Bring to a boil then simmer over low heat for about 45 minutes.
Enjoy!!! 😋
Egg and Avocado Toast
🍳 + 🥑 + 🍞 = 😍
My go to bread is @foodforlife Ezekiel sprouted grain – it’s healthy and delicious!
To add some extra excitement to your avocado mash toss in some chopped fresh basil 👌🏻
Add a fried egg and you’re set for the day.
Breakfast, Lunch or even Dinner. This 5 minute meal has you covered for healthy whole grains, high quality fat, and protein.
Zucchini Lasagna
Don’t let this photo fool you – zucchini lasagna is knock your socks off delicious.
Slice the zucchini on a mandolin to get it evenly and thinly cut. Sprinkle with salt and allow to sit on paper towel/clean tea towels for about 15 – 20 minutes to drain moisture. Pat dry.
Mix your favourite pasta sauce with cooked ground beef (I cooked mine with garlic, onion and Italian spices for extra flavour).
Layer as follows:
Pasta sauce
Zucchini
Ricotta
Shredded mozzerella
Repeat for 3 layers. As a final layer add pasta sauce topped with mozzerella.
Bake uncovered for 35 min at 350F
I used 3 medium zucchinis, 1 lb extra lean ground beef, 1-750ml jar pasta sauce, 1-475g tub ricotta and about 200g shredded mozzarella cheese to fill an 8 x 8 dish.
Thai Red Curry Turkey & Swiss Chard Bowls
Stick with me for this unusual combo. I’ve been eating it this week for my lunches and I’m yet to be disappointed. Instead of being hemmed in by what’s traditional, I like to crate combinations out of flavours I love.
Thai Red Curry Turkey & Swiss Chard Bowls
To make 4 servings:
🥄 2 lb ground turkey
🥄 2 tbsp garlic-ginger paste (or chop 1 tbsp of each fresh)
🥄 1 tin coconut milk
🥄 1/4c Thai red curry paste
🥄 3 bunches Swiss Chard, de-ribbed, chopped and washed
🥄 cooked brown rice, to serve
Cook the ground turkey over medium heat, along with the garlic and ginger. Break up the turkey with a wooden spoon as it cooks. Remove from heat, drain excess fat and set aside.
In the same pan and again over medium heat, wilt the chard. Add a little water to the pan to prevent the chard from burning. Once the chard is thoroughly wilted, drain and remove from heat.
Mix together the Thai red curry paste and the coconut milk. Use a whisk to bring together.
Add the chard, turkey and red curry mixture together and stir through.
Serve over rice.
😋