The Healthy Eating Active Living Holiday Survival Guide

This time of year it can feel impossible to stick to your nutrition plan and feel challenging to find time to keep up with fitness goals. In this guide you will find helpful tips that you can use to maintain the progress you have made so far, all while enjoying the holidays stress free.  The Healthy Eating Active Living Holiday Survival...

Anti-inflammatory Foods To Add To Your Next Grocery Haul

  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...

Golden Milk

  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....

Black Bean Dip

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...

Black Bean, Chickpea and Avocado Salad with Balsamic Dressing

Alright, now here is a salad that eats like a meal. This high fibre, high protein salad is great to whip up for a gathering of many or a batch cook for the week. Beans are a cost effective, nutrient dense option in a time when the cost of food is on the rise. No time to soak and prepare beans from scratch? No worries! Canned beans have the same nutrition and are a huge time saver when in a pinch.  Salad Ingredients  1 can (540 mL) Black Beans  1 can (540 mL) Chickpeas  1 medium Red Bell Pepper – diced  2 Large Roma Tomatoes – diced  2 Medium Avocados – chopped or sliced  1/2 Medium Zucchini – chopped  Dressing Ingredients Juice of 1 lime  1/2 cup olive oil 1 Green Onions – finely chopped  2 cloves garlic – minced  1/4 cup balsamic vinegar  Salt and Pepper – pinch  Directions  In a large bowl combine the beans, peppers, zucchini and tomatoes.  In a medium sized mason jar, add in all dressing ingredients and cover tightly with lid. Give the jar a good shake to combine the dressing.  Pour the dressing over the salad and toss to combine flavours. Add in chopped avocado and gently mix to combine. ...

Pesto Veggie Pasta Salad

Summer time calls for fresh and easy-to-prepare meals. This salad is perfect to batch cook for a week of lunches, or to wow your guests at your next BBQ. I first whipped this salad up to bring to a potluck, and when it got rave reviews, I knew I had to bring it to the blog. Give it a try and let me know what you think.  Ingredients 1 cup whole wheat penne, rotinni or macaroni pasta noodles (dry measure) chopped vegetables 2 cups of kale 1/2 cup zucchini diced 1/4 cup red onion diced  1 cup Roma tomatoes chopped  1/2 cup white mushrooms chopped  1 cup pesto sauce  Directions  Bring 4 cups of water to boil in a large pot. Once it comes to a rolling boil, add 2  Tbsp canola oil and pasta noodles. Stir occasionally to prevent the pasta from sticking together.  While the pasta cooks prepare the pesto and chop the vegetables.  Once the pasta is cooked, drain and place in a large mixing bowl.  Add pesto and vegetables to warm pasta, stir well to ensure all the pasta becomes coated with the pesto.  Serve the pasta warm, or let cool and store in the fridge to serve cold.  Makes 4-6...