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!
Lunch
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! 😋😋😋
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.
Chicken Wrap
Thanks @kristin.melissa.wallace for the inspiration to create a wrap idea that’s both yummy for adults and a hit with kids. These Greek Chicken Wraps are flavourful but not spicy!
Cut 2 lb chicken breast into strips and marinade overnight in:
🥄 2/3 c plain Greek yogourt
🥄 1/2 c water
🥄 6 cloves garlic, chopped
🥄 2 juiced lemons + the peels of both lemons
🥄 2 tbsp dried oregano
🥄 salt and pepper to taste
Grill your chicken strips
To create the wraps assemble chicken, romaine lettuce, hummus, kalamata olives and feta cheese as you like in a whole wheat wrap.
Enjoy! 😋
For meal prep, just make your protein ahead of time and then assemble fresh right before you eat.
Ham & Egg on Toast
Well…the eggs aren’t green, but eggs and ham on toast make a killer breakfast. Give this a whirl tomorrow!
Per Sandwich
🥄 1 egg
🥄 1 slice Ezekiel Bread
🥄 2 slices sliced ham
Toast 2 pieces of bread and top with 2 slices of your favourite type of ham. Fry one egg to your liking and place on top of the ham. Quick, easy and healthy breakfast, lunch or snack!
Chicken Shawarma
This chicken shawarma is coming to you by special request! My friend @nicolethornefitness asked me if I thought a healthy shawarma recipe was possible…so here it is!
Marinade 1 pound of boneless, skinless chicken thighs in the following for about 2-3 h:
🥄 2 lemons, juiced
🥄 3 cloves garlic, chopped
🥄 1/2 tsp salt
🥄 1/2 tsp cumin
🥄 1/2 tsp dried cilantro
🥄 1/2 tsp pepper
🥄 1/8 tsp turmeric
🥄 1/8 tsp cinnamon
🥄 1/8 tsp cayenne
Grill the chicken and then serve over rice drizzled with a tablespoon of tahini.
Enjoy! 😋
Super Garden Salad
Continuing on with this week’s theme of unconventional photos, I snapped this pic yesterday while we were on the road. To avoid the drive through and inevitable temptations on the 6h drive, I brought this amped up garden salad along.
Cooked ground turkey flavoured with taco seasoning, cubed roasted sweet potato, shredded cheddar cheese, romaine, diced bell pepper and cucumber topped off with some Italian salad dressing.
Turkey and brown rice
Are you wondering what to do with your leftover turkey today? 🍗
Give this turkey & brown rice skillet a try! It’s what I’m lunching on today, and I can’t wait!
To make 4 servings:
🥄 500g cubed cooked turkey
🥄 1/2 c brown rice
🥄 1 1/2 leeks, cleaned and sliced into 1/4” pieces
🥄 1 yellow onion, diced
🥄 16 brown mushrooms, sliced
🥄 1 – 280g container cream cheese
🥄 chicken stock
🥄 salt & pepper to taste
Cook the brown rice per package directions, but use chicken stock instead of water. Set aside.
In a large frying pan, sauté the leeks and onions until very soft over medium-low heat. Add chicken stock as needed to keep the leeks and onions soft. Set aside.
In the same pan, sauté the mushrooms until cooked. Once the mushrooms are cooked, drain and excess water then add the cream cheese and stir with a wooden spoon until fully melted. Add in the leeks & onion, brown rice and turkey. Season with salt and pepper and enjoy!
Easy, Yummy Lunch
Just a Friday PSA here that not everything you eat needs to be a work of art. The #Basics are just as worthy.
I scavenged the meal from my fridge last week. A hard boiled egg, some diced turkey, and cheddar cheese on romaine made made for a perfectly satisfying lunch.
Don’t be fooled into thinking you’ve got to make fancy things to eat healthy things.