Along with a proper exercise routine comes a balanced, nutritional diet. Check out these great meals to help you maintain your HEAL lifestyle while still keeping it delicious! Check out the nutrition related services I offer HERE

Whole Wheat Cranberry Muffins

Prepare a batch of these muffins for a quick and easy grab and go breakfast!  

Food Photography: Breeann Merritt Photography 

 

Preheat your oven to 350 degrees Celsius

e09You will need… 

1 egg

1/4 cup canola oil

3/4 cup milk (1-2 %)

2 Tbsp unsweetened apple sauce 

3/4 cup sugar

1 tsp baking soda 

2 cups whole wheat flour 

1 – 1/2 cups dried cranberries 

Prepare the batter…

In a medium bowl combine all the dry ingredients and set aside. In a large bowl beat the egg, sugar and canola oil together. Take half the dry mixture and add to the large bowl, when combined add the remaining dry mixture. Add the milk and applesauce, mixing until all combined. Then fold the cranberries into the batter, do not over mix. Portion batter into a muffin baking tin that has been linked with baking cups. Bake for 15-20 minutes or until golden brown. 

Makes 12-14 muffins. 

Kale, Beef and Crimini Mushroom Stir Fry

Food Photography by: Bree- Ann – Merritt Photography 

Makes 4 servings.

You will need… e01

  • 1/2 medium red onion diced 
  • 2-3 cloves minced garlic 
  • 2 sprigs fresh rosemary 
  • 200 grams sliced Crimini mushrooms 
  • 1 large bunch of kale (or your favourite leafy green)
  • 1 cup (250 ml) low sodium beef broth 
  • 2 Tbsp white flour 
  • 1/4 cup cilantro (less or more if you like)
  • 4 Tbsp olive oil 
  • pinch salt
  • 20 oz sliced steak 

Directions… 

  1. In a large sauce pan heat olive oil and add chopped onion and garlic. Let cook for 1 minute or until onions start to soften. 
  2. Add mushrooms, rosemary and a sprinkle of salt – stir. Let simmer for 2 minutes or until mushrooms soften. Then add kale and let cook until soft.  
  3. In a separate small pan heat 2 Tbsp olive oil, when hot add steak and cook for 1 minute. Add in flour and cook for 1 minute on high heat (to cook flour). 
  4. Add 1 cup beef broth, stirring the whole time, to create a sauce. Add the broth  mixture to the larger pan and combine. Add cilantro and stir.  
  5. Let simmer for 1 minute and remove rosemary. (Rosemary can be taken out earlier to reduce the strength of the taste.. personal preference!). 
  6. Serve over your favourite carbohydrate like quiona or brown rice. 

Chinwe’s Notes: You can make this dish vegetarian by removing the steak and using vegetable broth or water for the sauce

Chocolate Chip Hemp Heart Cookies

Food Photography by Breeann Merritt Photography Design 

Prep Time: 15 minutes 

Bake Time: 15 minutes 

Okay, who doesn’t love a good chocolate chip cookie?

This one is packed full of flavour and good for you ingredients too! 

You will need… e08

1 egg 

1/2 cup brown sugar (packed)

1/2 cup canola oil 

1 cup white flour 

1/2 tsp baking soda 

3/4 cup quick oats (not steel cut) 

1/4 cup dark chocolate chips 

1/4 cup milk chocolate chips 

4 Tbsp vanilla hemp protein 

2 Tbsp hemp hearts 

Pre heat your oven to 350 degrees Celsius

Prepare the cookie dough… 

In a large mixing bowl combine the egg, brown sugar and canola oil. In a separate bowl combine the flour, baking soda and quick oats. Add the flour mixture to the first bowl. Then add the chocolate chips, hemp protein powder and hemp hearts. 

Spray a large cookie sheet with cooking spray. Use a spoon to portion out the cookie dough into balls on the sheet. Press each one down with a fork. Place in the oven to bake for 12-15 minutes. 

Makes 18-24 cookies. 

Very Berry Smoothie

This smoothie is one of my favourites. I love how quick and easy it is to prepare. It’s a great choice for a morning beverage, afternoon pick me up and a perfect combination of carbohydrates and protein for a post workout recovery drink. 

Not sure what to eat before a workout? Click heree16

You will need… 

  • 1 cup unsweetened almond and/or coconut milk
  • 1 small ripe banana 
  • 1 cup frozen or fresh mixed berries (strawberries, blueberries, blackberries and raspberries)
  • 1 scoop plant based protein powder (Just Hemp Foods Vanilla Protein Powder) or your favourite 
  • 1 tablespoon ground flax seed or chia seeds
  • Ice (if you like)

Prepare the smoothie… 

Combine all ingredients. Blend on high and serve. I like to use my single serve blender (magic bullet), as it makes a perfect single serving. 

Preparation time: 2 minutes.

Serving size: 16 ounces.

Chocolate Protein Whole Wheat Pancakes

 

IMG_0831Okay, so these pancakes are amazing. You can use any flavoured protein powder you like. For this batch I went with chocolate. These pancakes can be enjoyed for breakfast, or even as a post workout meal after resistance training. They provide a great combination of carbohydrates and protein. 

Ingredients: 

  • 1 
cup whole wheat flour 
  • 1 
cup chocolate protein powder (BPI Sports Chocolate Brownie Best Protein Whey Powder)
  • 1 
tablespoon Spenda or Stevia
  • 2 
teaspoons baking powder
  • 1⁄4 
teaspoons baking soda
  • 1⁄4 
teaspoon salt
  • 1 
cup skim milk
  • 1 egg
  • 2 
tablespoons canola oil

Directions:

  1. Heat frying pan to medium high heat add 1 tbsp canola oil to the bottom of the pan.
  2. Add all dry ingredients into a large bowl and mix.
  3. In a separate bowl mix egg, oil and milk together.
  4. Add the egg mixture to the dry and combine well.
  5. Cook on each side for about 2 minutes or until golden brown.
  6. Serve with your favourite syrup. 

 

Makes about 6-8 medium pancakes. 

When I meal prep it’s just for one, so I always make a full batch of these pancakes and portion them in ziplock bags and freeze them. They keep perfectly and can be reheated in the microwave, oven or toaster. 

Zesty Mustard Vinaigrette

 

recipetasting_36Ingredients: 

1/3 cup canola or olive oil 

4 Tbsp white vinegar 

1/2 tsp black pepper 

1/2 tsp garlic powder

1/4 cup lemon juice 

1 – 2 Tbsp (s) grainy dijon mustard

1/2 small garlic clove – chopped finely 

Add all ingredients in a glass mason jar and give it a good shake. 

Baked Salmon Salad with Zesty Mustard Vinaigrette

A lot of my clients tell me they would like to include more fish in their diet, but struggle with how to prepare it. This salad was created with that in mind. It is a light and fresh meal that packs a lot of flavour. What I really like about it is the versatility – it can be eaten as a salad, used as a filling for a wrap or pita and make a delicious warm salmon sandwich. 

Baked Salmon Salad 

Serves 4

You will need: recipetasting_13

2 medium boneless skinless salmon fillets 

250 ml low sodium chicken broth 

2 large sprigs fresh rosemary 

1 large clove of garlic (finely chopped)

1/2 head of savoury cabbage (shredded) 

1 medium cucumber 

1 large carrot (shredded) 

Fresh cilantro 

Start with the salmon…  

  1. Preheat oven to 350 degrees Celsius. 
  2. Place salmon fillets in a large glass pan and add 250 ml chicken broth on top. 
  3. Place rosemary over salmon. 
  4. Sprinkle a large bunch of cilantro (or a little less if you prefer) over the salmon. 
  5. Coarsely chop garlic and add to salmon. 
  6. Cover salmon with tin foil and bake at 350 degrees Celsius – bake until salmon cooked through, about 10-15 minutes. 
  7. Once cooked remove from the oven and allow to cool. 

Now prepare the greens!

  1. Wash cabbage, cucumber and carrot. 
  2. Using a knife finely chop the cabbage, add to a large salad bowl. Using a cheese grater or vegetable peeler shred the carrots and place in salad bowl.
  3. Cut cucumber length wise in half, continue to cut each half length wise to make 8 pieces. Cut the 8 pieces in half again and add cucumber to the salad bowl. Toss all vegetables together. 
  4.  Using a fork break apart cooked salmon into large flakes. Add salmon to prepared vegetables. 
  5. Combine salmon and vegetables and dress with my zesty mustard vinaigrette
  6. Top with fresh cilantro if you choose. 

 

 

Chinwe’s Simple Yet Delicious Granola

A mound of fresh organic granola on a white background

Makes about 2 cups 

Ingredients:

  • 1 cup steel cut oats
  • 1/2 cup of your favourite dried fruit (suggestions: cranberries or raisins) 
  • 1 Tbsp. ground flax seed or chia seeds
  • ¾ cup of your favourite seed(s) (suggestions: sunflower seeds)  
  • ¾ cup of your favourite chopped nuts ( suggestions: slivered almonds, cashews, walnuts)
  • ½ tsp. cinnamon
  • ½ tsp. nutmeg 
  • 2 ‘drizzles’ of liquid honey
  • 1 Tbsp. canola oil
  • 1 Tbsp. brown sugar

Directions: Pre heat oven to a low temperature of 200-250 degrees C.  On a large baking sheet drizzle canola oil. Layer all the ingredients onto the baking sheet, drizzle with honey in a zigzag pattern. Gently mix everything together. Put in the oven to bake for 10-15 minutes or until golden brown. Remove from the oven and sprinkle brown sugar over the top, and mix while warm.