by healthyeating | Feb 10, 2018 | Blog, High Protein, Snacks, Vegetarian
Okay people! The secret is out. Those canned chickpeas that have been hanging out in your cupboard are your new favourite snack. Yes, you read correctly. We have talked about the great nutritional qualities of these magical chickpeas before. Packed with protein and fibre, they make a great addition to so many meals. We most recently highlighted them in our cumin-spiced hummus, perfect as a dip or a spread. Okay, back to this new magical snack that lives in your cupboard. Oven Roasted Chickpeas. The best part is this snack is extremely simple to make. They are perfect to snack on, add to salads for a crunch or a special addition to a trail mix. Okay, enough talk, read on to find out how to prepare this uber healthy and tasty snack. You Will Need… 1 540 mL can of chickpeas 2-3 Tbsp. olive oil (garlic infused makes for a flavourful punch) ½ tsp. salt 2-4 tsp. spices of choice (little or a lot based on your palette) Some spice suggestions are cumin, paprika, chilli powder, curry powder and oregano Prepare the Chickpeas Preheat your oven to 400°F. Remove chickpeas from the can and rinse thoroughly under running water. Place chickpeas between clean dishtowels and pat them dry completely. Remove any skins that have come off while drying. It is important thatchickpeas are completely dry before roasting. Once chickpeas are dry place on a baking sheet. Drizzle heavily with olive oil, ensuring all the chickpeas are coated. Place baking sheet in the oven and allow to bake for 20 – 30 minutes. Stir or toss the chickpeas every 10 minutes....
by healthyeating | Feb 10, 2018 | Uncategorized
This naturally sweetened treat is perfect for that dreaded 2 o’clock crash. Often this is when that sugar craving hits, and the office vending machine starts calling your name. With this sweet and healthy treat in your arsenal of healthy options you can say a very easy BYE-BYE to the vending machine for good! You Will Need… 1 cup pecans 1 cup shredded coconut 1 cup medjool dates (pits removed) 1 Tbsp. coconut oil ¼ tsp. salt ½ tsp. vanilla extra Prepare the Energy Balls… Add pecans, coconut and dates into a food processor and blend for 30 seconds to 1 minute. Add coconut oil, salt and vanilla extract and blend for 30 seconds. Empty contents into a bowl. Use a teaspoon and scoop 1 heaping teaspoon of the mixture into clean hands. Roll the batter until it forms a ball. Place balls a glass container, cover with a lid and store in the fridge for 1-2 hours. The energy balls will settle and form, and become perfect bite size...
by healthyeating | Feb 10, 2018 | Blog, dairy free, Dessert, vegan
Gluten and Dairy Free Chocolate Cake. Need we say more? Didn’t think so. This cake is so deliciously decedent; you won’t be able to get enough. Try this no fuss recipe that allows you to whip up a chocolate cake for any special occasion. You will need… 1 ½ cups gluten free flour 1 cup organic sugar ½ cup coca 1 tsp. baking soda ½ tsp. salt 1/3 cup coconut oil (melted) 1 tsp. vanilla extract 1 tsp. white vinegar 1 cup cold water Prepare the Batter 1. Preheat your oven to 350 degrees F. Lightly grease a 9×5 inch loaf pan, or a 12 set cupcake pan. 2. Sift together the flour, sugar, cocoa powder, sugar, baking soda and salt into a large bowl. 3. Add in the coconut oil, vanilla, vinegar and water. Combine until smooth. 4. Pour into prepared pan and bake for 25-30 minutes. 5. Remove cake from the oven and allow to cool. Prepare the Icing 1. In a large bowl add ½ cup plant based butter spread (ex. Earth Balance Spread), 1 cup organic powdered sugar and 1-2 drops vanilla extract. Combine all the ingredients with an electric mixer until smooth and fluffy. Once the cake is cooled, top with frosting and...
by healthyeating | Jan 17, 2018 | Blog, High Protein, Snacks
Hummus is a popular Middle Eastern spread made from cooked chickpeas. It is low in fat while high in protein and fibre. It is perfect to dip vegetable sticks and crackers, or to use as a spread for wraps and sandwiches. You Will Need… 1 540 mL can of chickpeas Juice of 2 lemons 1/2 cup olive oil 1-2 large cloves of garlic – minced 1/4 cup tahini (sesame seed paste) Salt to taste 1 tsp cumin Prepare the Hummus In a food processor add the tahini and lemon juice, blend until completely smooth. Peel and mince garlic and add to the food processor, blend for 1 minute. Remove chickpeas from the can and rinse well under cold water. Then add half of the chickpeas into the food processor with the olive oil. Pulse to let the beans start to blend. Add in the rest of the black beans and cumin, blend until smooth. Add more olive oil if needed. Add a large pinch of salt and blend for 30 seconds. Taste the hummus and add more salt or lemon juice to your preferred...
by healthyeating | Jan 1, 2018 | Blog
The holidays are over and we are faced with a brand new year. Often at this time we find ourselves looking for a new nutrition or training program as a reset to better habits. Detoxing continues to be an option many people turn to. Detox diets often come in the form of teas, pills and powders and promise increased energy and weight loss. These detox diets are costly, have limited research behind them and often provide temporary (if any) changes. Lucky for us we can actually get a full body detox totally free! Our bodies have the amazing ability to detox from the inside out with the liver, kidneys and colon playing a big role in this. A well balanced diet and consistent exercise program support a healthy body that allows these organs to function optimally. When it comes to detox diets, they often claim to offer drastic results in a short period of time. This is a big warning sign to stay away. Lasting change comes with a ‘slow and steady’ approach. Yes, dropping 10 pounds in 7 days can be appealing, but the other side of the story is regaining that 10 pounds, and then some, once the detox has ended. So what is the perfect detox diet? My advice is to save the money on the costly detox products, and put that into a customized training program and whole foods to support a healthy body. Click here to get your training program today. Whole foods are the way to go when trying to get your body to work with you and feel better. Think of eating foods as close...
by healthyeating | Dec 28, 2017 | Beverages, Uncategorized
Inflammation is a normal protective process that occurs in the body after an injury or acute illness like the flu. We normally feel this inflammation in swollen glands and congested noses, and over time, as we get better, this inflammation goes away. Inflammation can become a problem when it is long lasting, because it causes damage to healthy cells in the body. Chronic inflammation can be caused by stress, over consumption of processed food and added sugars. Inflammation from these sources has been linked to chronic diseases such as Rheumatoid Arthritis and Type 2 Diabetes. The good news is that there are foods that have anti-inflammatory properties and that can help combat chronic inflammation, improving overall health and wellness. First up is Turmeric. This is a root plant of the ginger family, which is typically purchased as a ground powder. It has a versatile flavour profile, which allows it to be added to so many foods and beverages, hot or cold. Curcuminoids are components of tumeric, which include curcumin. It is curcumin that how been shown to have anti-inflammatory properties, by acting on and reducing the effect of molecules that can create inflammation in the body. Try our recipe for ‘Golden Milk’ for an easy way to incorporate turmeric into your diet. Olive Oil is the next anti-inflammatory powerhouse. To be specific extra virgin olive oil is rich in polyphenols, which are antioxidants that have anti-inflammatory effects. This is particular for reducing the chance for atherosclerosis, which is a build up of plaque in the arteries. Including 2-3 tablespoons of extra virgin olive oil each day is part...
by healthyeating | Dec 28, 2017 | Uncategorized
You will need… • 2 cups (500 mL) milk beverage of choice (ex. Soy milk) • 1 tsp turmeric powder • 1/2 tsp cinnamon or nutmeg • tiny pinch of black pepper • 1 tsp honey or maple syrup Prepare The Milk… In a small sauce pan add all the ingredients and bring to a low simmer. Hold for 1-2 minutes and then remove from heat. Pour the golden milk into your favourite mug and enjoy....
by healthyeating | Dec 21, 2017 | High Protein, Snacks, Uncategorized, Vegetarian
Black beans are a power house food that provide lean protein and loads of health boosting fiber. They are cost effective and easy to prepare, whether making them from scratch or ready made from a can. This recipe is perfect for dipping vegetables, eating with pita bread or even as a spread for a wrap or sandwich. Our black bean dip recipe has received rave reviews from all those who have tried it. We hope you enjoy it! You Will Need… 1 540 mL can of black beans Juice of 1 lemon 1/4 cup olive oil 1-2 large cloves of garlic – minced 1/4 cup tahini (sesame paste) Salt to taste Prepare the Dip In a food processor add the tahini and lemon juice, blend until completely smooth. Peel and mince garlic and add to the food processor, blend for 1 minute. If using canned beans remove them from the can and rinse well under cold water. Then add half of the black beans into the food processor with the olive oil. Pulse to let the beans start to blend. Add in the rest of the black beans, blend until smooth. Add more olive oil if needed. Add a large pinch of salt and blend for 30 seconds. Taste the dip and add more salt or lemon juice to your preferred...
