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Quick Pickled Green Beans

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Quick Pickled Green Beans

Who else is obsessed with crunchy-salt-and-vinegar things?  I love love love quick pickled green beans.  They satisfy my craving for salty crunchy things without giving into a bag of chips.  These are kinda high in sodium, so watch how often you eat these, but they’re so good.  And so easy!

Makes 2 – 750 mL mason jars

🥄 1 lb French beans
🥄 ⁣1 tbsp kosher salt
🥄 1 c white vinegar
🥄 ⁣4 cloves garlic, smashed
🥄 1 tbsp whole peppercorns 

Other herbs and spices as you like.  I like to add some red pepper flakes and fresh dill

Add the French beans to a pot of boiling water and boil for 2 minutes – just long enough to blanch.  Remove from the boiling water and soak in ice cold water to stop the cooking process.

Into the bottom of each of your two mason jars, add ½ tbsp kosher salt and ½ c vinegar.  Put the lid onto each jar, and shake well.  Once the salt has dissolved, add half of the garlic, half of the peppercorns and the additional herbs that you’re adding.  Add half of the green beans to each jar.  Once all the beans are in, add cold water to each jar to fill the jar fully.  Replace the lid and then turn over several times to distribute the herbs and spices.  Allow the beans to sit for at least a day to develop flavour.  Eat within 5 days.

Scrambled Eggs with Feta and Dill

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I’ve got an abundance of dill these days, as my little garden is yielding all the dill I can manage!

These scrambled eggs make a beautiful weekend breakfast.  I served it with a side of toast and some wilted spinach.

Serves 1

🥄 2 eggs
🥄 ⁣2 – 4 tbsp milk of choice
🥄 Salt & pepper
🥄 ⁣2 tbsp fresh dill
🥄 ¼ c feta cheese, crumbled

Mix together the eggs, milk, salt and pepper. Pre-heat a frying pan over medium heat, spray a frying pan with non-stick spray.  To scramble, pour the eggs into the pan, allow to partially cook, then turn with a spatula to break up while cooking.  Once the eggs are cooked through, top with the dill and feta cheese.  Turn off the burner and cover the pan with a lid to retain heat.  Once the cheese is melted, gently slide off the pan, onto the plate and enjoy.

Salmon and Asparagus en Pappillote

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Guys…I really was just making this for dinner one night for myself while my hubby was out working late.  I was not feeling it, and just needed to make something simple.  But then the asparagus was so good that I had had to grab a quick shot and share this with you.  5 minute prep for the win!

Also baking in parchment paper is just so darn convenient – truly there is no mess to clean up!

Serves 2

🥄 2 cut pieces salmon
🥄 ⁣1 bunch of asparagus, ends snapped
🥄 1 – 2 lemons, sliced
🥄 ⁣¼ c fresh dill
🥄 ¼ c fresh parsley
🥄 ⁣Salt & pepper

Preheat the oven to 375F

Lay out 4 pieces of parchment paper.  On each of two pieces of parchment paper, lay out a piece of fish.  Top with salt and pepper, and half the dill.  Lay slices of lemon over top of the dill to cover the fish.  Roll the parchment paper up to create a sealed packet for the fish.  Roll the paper together at the top, then tuck the sides underneath the fish.

On the remaining two sheets of parchment paper, lay out half of the asparagus on each sheet.  Top with salt and pepper and chopped parsley.  Top the asparagus with lemon slices, and create packets as you did with the fish.

Transfer the four packets onto a baking sheet and then pop into the oven for about 12 minutes or until the salmon is cooked through.  Enjoy thoroughly.

Meal Plan #2

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Back by popular demand!  Here is the second meal plan including the ingredients list! You can download a pdf copy. TKF Meal Plan #2

This meal plan was released last week via my newsletter! Please subscribe in the bottom right corner to continue to get advance copies of new releases!

Chocolate Crème Cup

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My mom recently asked me if I could do a healthy spin on a family favourite dessert.  Now, to be clear, this does not taste like her amazing dessert.  BUT it does taste super chocolatey, and its healthy enough to eat every day completely guilt free.  So, I’ll take it.  But I’ll still be looking forward to the next time my mom makes the original!

Serves 1

🥄 ¼ cup quick oats
🥄 ⁣1 tbsp + 1 tbsp cocoa powder
🥄 1 egg white
🥄 ⁣½ c Skyr
🥄 5 – 10 drops chocolate flavoured stevia

Mix together the quick oats, 1 tbsp cocoa powder and the egg white.  Press the mixture into a large silicone muffin pan.  (I recommend spraying it first with non-stick spray.)  Bake the cup for about 15 – 20 minutes at 350F.   Remove from the oven.  After the cup has partially cooled, remove gently from the muffin pan, and allow to cool fully on a wire rack.

In a separate bowl, mix the Skyr, remaining cocoa powder and the chocolate stevia.

Spoon the Skyr into the chocolate cup, smooth out the top and enjoy!

Tilapia with Mango Salsa

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I simply grilled this tilapia on the barbeque, using my favourite cast iron pan, then served the fish with this bright fresh salsa.  Use this salsa with any white fish you like!

To make the salsa:

🥄 1 whole ripe mango, chopped into small cubes
🥄 ⁣1 jalapeno pepper, seeded and finely diced
🥄 1/3 c red pepper, finely chopped
🥄 ⁣1 lime, juiced
🥄 ¼ c freshly chopped cilantro
🥄 ⁣½ tsp Himalayan salt

Mix together all of the ingredients for the salsa, then set aside for 30 minutes to allow the flavours to blend.

Bacon & Turkey Sandwich

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Nothing special here…just a PSA to remind you that having healthy eating goes does not mean giving up on the food you love.

I love sandwiches.  TBH, I really love bread.  But bread is made more perfect by putting things in between two slices of it.  And nothing beats the convenience of a sandwich.

If you’re convinced carbs are the work of the devil, I’m just going to put it out there and say that they’re not.  They are important fuel for our bodies.  Carbs in excess, however, may be the undoing of abs…I’ll give you that!

To keep things in check:

🥄 whole grain bread
🥄 ⁣lotsa protein between the slices (sliced turkey and turkey bacon for me)
🥄 a moderate amount of mayo

Enjoy your sammie today friends.  No guilt.

Konjac Noodles Shrimp Scampi

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I’ve been intrigued about konjac noodles for ages, but only recently finally tried them.  These aren’t about to knock pasta off its pedestal, but they’re pretty good.  They’re also super low cal, which means you can eat tons of them totally guilt free.  This is handy because pasta is decidedly not low cal.  My verdict: konjac noodles are good for the odd guilt free giant plate of pasta, but I’ll still be eating real deal pasta when I’m free mealing it.

Now…the shrimp scampi situation was devine!  Mixed with the noodles, a definite win!

Serves 1

🥄 ½ lb raw shrimp, peeled and deveined
🥄 ⁣2 tsp butter
🥄 1 – 2 cloves garlic, mashed and well diced
🥄 ⁣1 – 2 green onions, thinly sliced
🥄 1 bag konjac noodles, drained and thoroughly rinsed

Melt the butter in a large frying pan over medium heat.  Add the garlic and once it begins to soften, add the shrimp.  Continue cooking, stirring regularly.  Once the shrimp has cooked, add the konjac noodles to the pan and stir just long enough to heat through.  Top with the green onion and salt and pepper as desired.

PS: If you want to know more about what I mean by “free mealing” send me a PM.  I’ve learned that “free meals” are the key to my long-term weight management.

Lime and Mint Mocktail

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Who says you need the booze your drink fun?  Not me!  How enticing does this beauty look?  It’s perfect to enjoy in your back yard during your next #socialdistancing get together.    If you’ve got a solid #pandemicgarden going, you might even be able to.

🥄 ⁣3 – 4 fresh mint leaves
🥄 ⁣3 – 4 stevia leaves (if you happen to have a plant) – if not, a few drops of liquid stevia will be just fine
🥄 1 lime, juiced
🥄 ⁣Soda water

Muddle together your mint leaves, stevia leaves and lime juice.  Make sure to muddle well in order to get all the flavour out of your mint and stevia leaves. Add some ice cubes to a lowball glass, pour in the strained muddle mixture and top with club soda.  Add a lime wheel to really make it fancy!

1 Week Meal Plan

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With thanks to the readers of my Newsletters and Instagram Polls, I have created a Meal Plan by request. Ingredients and the Meal Plan are listed below. All of the recipes can be found on the website using the search bar. I have also included a pdf copy that is easier to down. Download the PDF Verson Meal Plan PDF. Happy Planning!