Quinoa Veggie "Fried Rice"

Quinoa is a wonderful substitute in this protein-packed veggie “fried rice”!

INGREDIENTS:

  •     2 tablespoons olive oil, divided
  •     2 large eggs, beaten,
  •     2 cloves garlic, minced
  •     1 small onion, diced
  •     8 ounces mushrooms, sliced
  •     1 head broccoli, cut into florets
  •     1 zucchini, chopped
  •     1/2 cup frozen corn
  •     1/2 cup frozen peas
  •     2 carrots, peeled and grated
  •     3 cups cooked quinoa
  •     1 tablespoon grated fresh ginger
  •     3 tablespoons soy sauce
  •     2 green onions, sliced
  •     Sriracha, for serving

 

DIRECTIONS:

  • Heat 1 tablespoon olive oil in a medium skillet over low heat.
  • Add eggs and fry until cooked through, about 2-3 minutes per side, flipping only once. Let cool before dicing into small pieces.
  • Heat remaining 1 tablespoon olive oil in a large skillet or wok over medium high heat.
  • Add  garlic and onion, and cook, stirring often, until onions become  translucent, about 4-5 minutes. Add mushrooms, broccoli and zucchini.  Cook, stirring constantly, until vegetables are tender, about 3-4  minutes.
  • Add corn, peas, carrots and quinoa. Cook, stirring constantly, until heated through, about 1-2 minutes.
  • Add ginger and soy sauce, and gently toss to combine. Cook, stirring constantly, until heated through, about 2 minutes
  • Stir in green onions and eggs. Serve immediately, drizzled with Sriracha, if desired.


Yields 4-6 servings

Recipe from damndelicious.net​

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Fish and Kale Salad

Fish Recipe Instructions

Ingredients

  • 4 tilapia fish fillets, approx 6oz (or other fish) 
  • 1/4 teaspoon salt
  • 1/2 cup pineapple, crushed, well-drained
  • 1 plum tomato, diced
  • 1 teaspoon chili paste


Preparation

  1. Preheat the oven to 375°F. Line a baking sheet with aluminum foil, and grease.
  2. Spread the fish fillets on the prepared baking sheet and season them with the salt.
  3. In a small bowl, combine the pineapple, tomato, and chili paste. Divide the topping evenly among the tilapia fillets.
  4. Bake for 12 to 15 minutes or until the tilapia flakes easily with a fork.  

Kale Salad Recipe Instructions

Ingredients

  • Kale
  • Olive oil
  • Lemon Juice
  • Sea Salt

Preparation

  1. Rip one bunch of kale leaves into bite size pieces and discard center stem.
  2. Place in bowl and drizzle with olive oil and the juice of 1/2 a lemon
  3. Add sea salt - approx 1/4 teaspoon (optional)
  4. Toss ingredients to coat kale and then scrunch kale in your hands for a few minutes.  Serve with fish.

Creamy Avocado Hummus

​Recipe from:  Edible Perspective

Ingredients:


  • 1 can garbanzo beans (or 1.5 cup cooked), reserve liquid
  • 1/4-1/3 cup bean liquid (cooking liquid, or veggie stock)
  • 2 medium cloves garlic
  • 1/4 cup tahini
  • 1/2 teaspoon salt
  • fresh ground black pepper to taste
  • 1/4 cup fresh lemon juice
  • 1 small/medium avocado
  • 2-3 cup spinach


Directions:

  1. In a food processor, process garlic.
  2. Add in beans, 1/4 cup bean liquid, tahini, salt, pepper, avocado and lemon juice.
  3. Process, scraping when necessary, until almost fully smooth.
  4. Add spinach and process until desired consistency is met.  Add more liquid if desired.

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Sweet Corn and Black Bean Salad

Ingredients

  • 1 15-ounce can black beans, drained and rinsed
  • 1 cup frozen sweet corn kernels, thawed
  • 3 medium tomatoes, seeded and chopped
  • 1–2 roasted bell peppers, seeded and chopped
  • 1/2 medium red onion, chopped
  • 1/4 cup fresh cilantro leaves, chopped
  • 1 serrano chile, chopped fine
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 3 tablespoons freshly squeezed lime juice ( you can also add a Tblsp of EVOO)
  • cilantro leaves, for garnish

Directions

Mix  all the ingredients together, squeeze lime juice over salad and let sit  in refrigerator to let all the flavours develop for about an hour or  so. This salad is also delish on a warm tortilla with garnishes of your  choice. I always add Cayenne Pepper.

Recipe by Melissa Thomas

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Pumpkin Oatmeal

This  is the season where there will be pumpkins on eveyone's mind. Why not  mix it in with one of your favorite meals at breakfast. So good and  super simple to make. 

Ingredients - Serving for one


  • ¼ cup of steel cut oats (I used quick oats).
  • ¼ cup of pumpkin puree
  • ½ teaspoon pumpkin pie spice
  • 1 tablespoon of flax seeds (I used ground flax seed)
  • ¼ cup of pecans (I used walnuts)
  • Maple syrup for taste.

Directions

Cook  the oats according to directions on the package.  Stir in pumpkin, flax  and spice. Scoop the mixture into a serving dish and top with pecans  and maple syrup.

Recipe idea based on Ashley's Cooking Adventure from Melissa Thomas.

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No bake Energy balls​

Energy balls are a great little snack before your workout, Also convenient for on the run, fast meals. 

Ingredients


  • 1 cup (dry) oatmeal (I used old-fashioned oats)
  • 2/3 cup toasted coconut flakes
  • 1/2 cup peanut butter (natural)
  • 1/2 cup ground flaxseed or wheat germ
  • 1/2 cup chocolate chips or cacao nibs (optional)
  • 1 /3 cup honey or maple syrup
  • 1 Tbsp. chia seeds (optional)
  • 1 tsp. vanilla extract

I always double the recipe and add my own flavour to them as well. Nuts, protien powder, and hemp seeds..

Melissa

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Chopped Thai Chicken Salad

Ingredients


Salad

  • 2 boneless skinless chicken breasts ( I often don’t put the chicken in)
  • 1 small head green or white cabbage (2 cups shredded)
  • 1 large carrot (1 1/2 cups shredded)
  • 1 green papaya (1 1/2 cups shredded)
  • 1/2 cup fresh cilantro
  • 1/2 cup green onions
  • 1/2 cup chopped peanuts

Dressing

  • 2 cloves garlic
  • 3 bird's eye chili peppers (sub 1/2 teaspoon minced hot pepper)
  • 2 tablespoons soy sauce
  • 2 tablespoons vinegar ( I use rice vinegar )
  • 2 tablespoons sugar ( I use honey )
  • 1 tablespoon fresh lime juice
  • 1 tablespoon oil
  • 1/2 teaspoon fish sauce ( I omit this)
  • 1/4 cup peanut butter
  • 1/4 cup water


Instructions

  1. Bring  a large pot of water to boil. Add the chicken breasts, cover, and cook  for 15-20 minutes. When the chicken is done, remove from heat, drain  water, let cool, and shred with two forks.
  2. Chop  the cabbage into very thin pieces, like it would be for coleslaw. I did  this by rolling up several leaves together and making thin vertical  slices across the roll and then chopping them once horizontally. Peel  and grate the carrots. Cut off the skin, remove the seeds, and grate the  papaya. Roughly chop the cilantro and green onions. Toss the chicken  and vegetables in a large bowl and keep chilled.
  3. Mince  the garlic and chili peppers. Place garlic and peppers in a small  mixing bowl with the soy sauce, vinegar, sugar, lime juice, oil, and  fish sauce. Whisk until smooth. Add the peanut butter and water and  whisk again until smooth and creamy.
  4. Toss  the salad with the dressing. Add the crushed peanuts. Serve chilled.  Leftovers can be stored in the fridge for up to one day. For best  results, keep the leftover salad and dressing separate until ready to  serve.

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Santa Fe Salad

This salad is healthy, easy to make and bursting with flavour!  It’s the perfect side dish to any summer BBQ meal.

Dressing

  • 1/4 cup olive oil
  • Juice of 2 limes
  • 1/4 cup chopped cilantro
  • 1 tsp cumin
  • Salt & Cracked Pepper


Ingredients

  • 19oz can black beans - drained
  • 1 diced red bell pepper
  • 12oz can corn - drained
  • 1/3 cup chopped red onion 
  • 1 minced jalapeno pepper 


Mix ingredients together, combine with dressing.  Enjoy!

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Svelte Crispy Chicken Strips

Ingredients:

  • 1/4 cup almonds (30 g)
  • 2 tbsp. Panko bread crumbs (or any bread crumbs of your choice) (8 g)
  • Seasonings of your choice
  • 3 egg whites
  • 8 oz. chicken breasts (225 g)


Nutritional Values:

  • 225 calories
  • 8g fat
  • 7g carbs
  • 29g protein

Directions:

  1. Crush the almonds into crumbs, and mix with the bread crumbs in a bowl.
  2. Add the seasonings of choice to the bowl of crumbs and mix them all.
  3. In a separate bowl crack three egg whites. 
  4. Cut up two pieces of breast into strips. 
  5. Dip each strip into the bowl of egg whites and then coat it with the almond mixture.
  6. Spray a pan with Pam spray or coat it with olive oil.
  7. Lay the strips in the pan and sprinkle the left over crumbs on the strips.
  8. Cook in oven for 20 minutes at 450F.  

Enjoy!

-Zeyad​

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Summer Time Fish Tacos

Ingredients:

  • Avocadoes
  • Tomatoes
  • Bell peppers
  • Onions
  • Plain Greek Yogurt
  • Half lime
  • Snapper, Tilapia, or any fish of your choice
  • Whole wheat Tortilla wrap


Directions:

  1. Add  1 or 2 Avocados- This super food will supply your body with essential  omega-3 fatty acids and with its unique combo of vitamin C and E it will  work well as a natural anti-inflammatory AKA Arthritis prevention. 
  2. Add  and dice up a couple Tomatoes-We all know they are healthy but aside  from the low fat, low calories and sugar content they actually contain  beta-carotene which will help protect your skin against UV/Sun damage. 
  3. Mince  up half Onion- Onions are a 10/10 for health benefits providing  powerful antioxidants preparing your body to fight of heart disease,  cancer and aging. Even though the enzymes are powerful enough to make  you cry keep chopping!
  4. Dice up a couple Peppers- They provide countless vitamin and minerals and provide a great dietary fibre.
  5. Add some Greek Yogurt- Good source of protein.   
  6. Squeeze half lime into the mix and stir.

While  you were creating the filler in bowl #1 you should have had your fish  cooking on the George Forman or in the pan, at this point all you’re  going to have to do is add your fish (seasoned to your liking) to your  tortilla and a couple scoops of your mix and enjoy your summer time fish  tacos. 

Morgan

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Guilt-Free Cookie Dough

Ingredients

  • Almonds  (High in protein and good fats) 2/3-cup
  • Walnuts  (High in protein and good fats) 2/3-cup
  • Rolled Oats  (Good complex carbohydrate) 2/3-cup
  • Agave  (Great natural sweetener and natural energy booster) 1-2 tbsp
  • Vanilla extract  (Helps with taste) 1-2 tbsp
  • Cinnamon  (Miracle food, too many health benefits to list) 1 tbsp.
  • Dark Chocolate  (Lots of great vitamins, minerals and irons) 1 bar or as much as you would like
  • Kosher or sea Salt (No additives, enhances flavor) 1 tsp


Directions 

  1. Place all in a blender or food processor and grind it up as best you can
  2. Dump into mixing bowl
  3. Add ¼ cup agave
  4. Mix extremely well
  5. Keep mixing
  6. Put some wax paper on a cookie sheet and roll into golf ball sized cookie dough balls.
  7. Refrigerate for one hour.

This  entire dessert doesn’t take very long; it satisfies your sweet tooth  without the damage, without all the bad fats, bad sugars and bad  carbohydrates. What it does have is the dark chocolate, which is rich in  vitamins and minerals to go along with the almonds and walnuts  providing good fats (poly and monounsaturated fats) Along with protein :) This dessert could be utilized as the perfect pre-workout meal or simply to just satisfy your taste buds.

Morgan

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PIZZA!

​Warning!  This “recipe” doesn’t have any info on how much of each ingredient.  It  doesn’t matter from a calorie point, but it does matter when getting  the right consistency. Consistency will be trial and error.

Keep  in mind that a real pizza with flour is the real deal. No “fake” pizza  will be able to match it unless it’s too good to be true. This pizza won’t make your body fat, just full!!!

This is what to do to get a delicious carb-fake Fitness pizza:

  1. Mix  dry yeast, a lot of oat fiber (I THINK i took two cups total for me,  and it was a big pizza), 4 tbsp pulverized psyllium husk, tons of mrs.  Dash and a hint of pink Himalayan salt.
  2. Add  warm water and continue mixing until the dough becomes loose. It should  look similar to thick pancake dough. Put the dough in a big glass bowl,  and put it in the microwave on high for 6 minutes.
  3. Spray  a coating of oil spray (pam) on a baking sheet. Press out the dough to a  firm sheet using a spoon or your fingers. Heat the oven to 400 degrees,  and bake for 6 minutes.
  4. Add  tomato sauce, fresh basil, mushrooms (I like dried and soaked), chopped  onion and lastly, Lifetime fat free mozzarella cheese. I use the whole  block, which will add some protein and calories. Bake pizza until the  cheese is melted and the outside edge of the crust is crispy.

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Fruity Quinoa and Feta Salad

Ingredients

  • ¾ cup (175 ml) quinoa
  • 3 tbsp (45 ml) raspberry vinegar
  • 2 tbsp (30 ml) olive oil 
  • 1 shallot, finely chopped
  • 1 pinch salt 
  • 1 pinch pepper
  • ½ cup (125 ml) crumbled feta cheese
  • ¼ cup (60 ml) dried apricots, diced
  • 2 tbsp (30 ml) dried cherries, chopped
  • 2 tbsp (30 ml) chopped fresh flat-leaf parsley

Preparation

In  small saucepan, bring 1-1/2 cups water to boil; stir in quinoa. Reduce  heat, cover and simmer until there is no liquid remaining, 10 to 12  minutes. Stir; let stand, covered, for 5 minutes. 

In bowl, combine vinegar, oil, shallot, salt and pepper. Stir in quinoa, feta cheese, apricots, cherries and parsley.

Suggestions

Add  chopped apple, bell peppers, avocado, or any other fruit and vegetable  of your choice to make a more colorful salad. Nuts such as almonds or  walnuts would also be a good addition.

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Baked Stuffed Peppers

​Ingredients

  • 2 cups of potatoes, skinned and boiled and then mashed 
  • 1 cup spinach, chopped 
  • 2 tablespoons grated ginger 
  • 1 cup cooked brown rice 
  • 1 tablespoon garam masala 
  • 1 teaspoon pomegranate powder (or lemon zest) 
  • 1 teaspoon salt and pepper 
  • pinch of red chili pepper flakes 
  • 3 peppers, red, yellow or green 
  • 1 tablespoon grape seed oil 

Directions

  1. Preheat oven to 425F.
  2. Place  the mashed potatoes, spinach, ginger rice, garam masala, , pomegranate  powder, salt and chili flakes in a bowl and mix well. 
  3. Cut  the tops of the peppers off, removing the stems and then scrape out the  seeds with a spoon. Fill each pepper with potato filling and mound it  around the rim. Moisten the outside of the peppers with your finger tips  dipped in oil to hold the moisture. Place them in a baking dish and  bake for 40 to 45 minutes, until peppers are a little wrinkly and soft  and the filling is golden.

Preparation time: 10 minutes 

Cooking time: 45 minutes

Yield: 3

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Bulgur Waldorf Salad

Ingredients  

  • 1 cup prepared bulgur (soaked as per package directions)
  • 1 Granny Smith apple, cored and cut into 1/2-inch pieces
  • 1 tbsp fresh lemon juice
  • 1 cup celery, thinly sliced
  • 1 cup red seedless grapes, halved lengthwise
  • 1/2 cup low-fat plain yogurt
  • 6 to 8 sprigs fresh mint, chopped (about 2 tbsp)
  • Pinch fresh ground black pepper
  • 3 tbsp unsalted walnut pieces, toasted and chopped  

Preparation

  1. Place  bulgur in a large bowl. Add apple and lemon juice and stir to combine.  Add celery, grapes, yogurt and mint, mixing thoroughly. Season with  pepper.
  2. Cover  and refrigerate for a minimum of 1 hour or overnight to allow flavors  to mix. To serve, sprinkle each serving with 1/2 tbsp walnuts.     

Suggestions

  • Try adding Quinoa or using it instead of Bulgur
  • Use feta or other chopped nuts for some added flavour and crunch

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Double Chocolate Oat Bars

Ingredients

  • 3 cups quick cooking oats
  • 1 1/2 cup mashed bananas
  • 3/4 cup dark chocolate chips
  • 1/4 cup unsweetened cocoa

Directions

  1. Pre-heat the oven at 180 degree celsius.
  2. Combine everything together and mix well with your hand to form a sticky dough.
  3. Pour it into greased shallow baking pan and press it well with your hands.
  4. Bake for 40 to 45 minutes until the toothpick inserted comes out clean.
  5. Wait for them to cool down completely before you cut them. Store them in the refrigerator for best results.

Notes/Suggestions

  • This is a Gluten Free recipe if you use GF oats and GF chocolate chips.
  • Add nuts or seeds of your choice for a different variation.
  • Add 1/4 cup of coconut oil for crispier bars.
  • Add 1/4 cup of sugar/honey for sweeter bars​

(source: lovefoodeat.com) 

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Grilled Vegetable Ratatouille Pasta

Ingredients                    

  • Salt
  • Pepper
  • 3 tablespoon(s) red wine vinegar
  • 3 tablespoon(s) extra-virgin olive oil
  • 2 clove(s) garlic, crushed with press
  • 1 medium red onion
  • 2 medium zucchini
  • 1 large eggplant
  • 2 large orange or yellow peppers, quartered
  • 1 pound(s) (about 4) ripe plum tomatoes, cut lengthwise in half
  • 1 pound(s) elbow pasta
  • 1 tablespoon(s) Dijon mustard
  • 2 tablespoon(s) chopped fresh flat-leaf parsley leaves

Directions 

  1. Prepare outdoor grill for direct grilling on medium-high. 
  2. Heat covered 6-quart pot of water to boiling on high. Add 2 teaspoons salt.
  3. In small bowl, whisk vinegar, oil, and garlic.
  4. Cut  onion crosswise into 1/2 inch thick slices. Trim zucchini and eggplant;  cut diagonally into 1/2 inch thick slices. Brush half of vinegar  mixture on one side of onion, zucchini, eggplant, peppers, and tomatoes.
  5. Grill  tomatoes 6 minutes, zucchini and eggplant 10 minutes, and peppers and  onion 12 minutes, or until all vegetables are tender and charred,  turning over once. Transfer vegetables to cutting board. Cool slightly,  then cut into 1/2 inch pieces.
  6. Meanwhile, cook pasta in boiling water as label directs. Drain; return to pot.
  7. Stir  mustard into remaining vinegar mixture. Toss with pasta along with  parsley, vegetables, 3/4 teaspoon salt, and 1/4 teaspoon black pepper.
  8. Add Pesto if desired

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Falafel Burgers

Ingredients

  • 400g can of chickpeas, rinsed and drained
  • 1 garlic clove, chopped
  • ½ an onion
  • ½ cup parsley
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp chilli paste or powder
  • 2 tbsp regular flour
  • 2 tbsp sunflower oil
  • Toasted pita pockets

Preparation

  1. Pat  the chickpeas dry with paper towel. In a food processor, add the  chickpeas along with the onion, garlic, parsley, spices, flour and a  little salt. Blend until fairly smooth, and then shape into four patties  with your hands.
  2. Heat  the oil in a non-stick frying pan, add the burgers, and then quickly  fry for 3 minutes on each side until lightly golden. Serve in a lightly  toasted pita with Tomatoes, Cucumber, lettuce, avocado, or any other  veggie of choice. You can also add some fresh salsa, tzatziki, or  hummus.

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