Light and Creamy Potato Salad

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It’s the first week of May already?! I have no idea where the time has gone, but I’m so excited for finally some nice, warm weather. It has been much anticipated, since our winter here in Ontario felt so long and dragged out. So we decided to celebrate this beautiful, sunny day with a BBQ, our first BBQ of the year. I thought what better side dish than potato salad at a BBQ? However, the traditional potato salad that is usually drowned in mayonnaise, is not exactly what I was thinking. A healthier, lighter version is ideal, but that definitely doesn’t mean a lack of taste. This potato salad is actually so delicious and fresh that it makes a great side dish at any BBQ and is much lower in fat and calories. The special ingredient… Greek yogurt! Everyone needs a bit of probiotics in their diet, so yogurt is a very beneficial part of this dressing, not to mention it’s incredibly creamy and makes a perfect base for any potato salad.

Light and Creamy Potato Salad

Ingredients:

  • 1/3 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1 sprig of celery, finely sliced
  • 1 teaspoon chives, finely chopped
  • 1 tablespoon hemp seeds
  • 1/4 teaspoon dried mint (or herb of choice)
  • Pinch of cayenne pepper
  • Freshly ground black pepper and salt to taste

Directions:

In a small bowl combine all ingredients and mix well. Add dressing to potatoes, mix well until evenly coated, and store in the fridge for 30 minutes to chill before serving.

(Makes dressing for only about 2-3 servings)

The ingredients all complement each other well, as the Dijon mustard and cayenne pepper add the right amount of heat, the celery gives the salad some bite, and the mint adds a very subtle freshness. I also love the flavour that fresh lemon juice adds to the yogurt. Enjoy.

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For The Love Of Wraps

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20130429-183054.jpgWraps are so appetizing, filling and full of nutrients! Wraps, like sandwiches are very versatile, but I find them to be lighter since you’re ingesting more of the good stuff (what’s inside), instead of filling yourself up with heavy bread. I like to stuff my wraps with an assortment of grilled vegetables, mixed greens, sprouts, avocado, some cheese and a homemade, flavourful dressing for extra taste. The great thing about wraps is that you can literally throw in a bunch of different ingredients (within moderation of course), and put together a unique and tasty wrap.

One special ingredient that I would like to mention are sprouts. Whenever I make a wrap, I always try to throw in a bunch of sprouts because they are just so nourishing.  When I think of sprouts, it’s hard to believe that these tiny, stringy, plant entities contain an abundance of nutrients, but surprisingly they have many health benefits. Sprouts are high in protein, are an excellent source of vitamins, minerals, enzymes and are easy to digest! Most of the enzymes in foods are lost in the cooking process which makes it so important to always eat your sprouts in their fresh and raw form. Enzymes are beneficial for proper digestion, since they are types of proteins that act as catalysts that promote various biochemical reactions within our body. Adding sprouts to salads, sandwiches, and of course wraps, is ideal for extra nutrition and taste.

I was utterly inspired to make my very own custom veggie wrap, after devouring one from Cultures, a food joint in the mall (it’s definitely the healthiest option to choose from at the mall). I loved my wrap from Cultures so much that I tried to duplicate it, with a couple modifications. Anyhow, my wrap was delicious, easy to make and much cheaper.

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Guilt-Free Chocolate Truffles

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20130427-185107.jpgTraditionally, chocolate truffles are filled with a ganache-type centre, made with heavy cream or butter, but these bite-sized treats are made differently and are pretty much guilt-free. These delicious and creamy truffles are made with melted chocolate and three special ingredients, which include yogurt, almond butter, and hemp seeds. These healthful ingredients help to set these truffles aside from the traditional and more fattening variation. They taste amazing and are the perfect little treat!

Ingredients:

  • 1/2 cup semi-sweet chocolate chips
  • 1/4 cup pain yogurt (preferably Greek)
  • 1 tablespoon almond butter
  • 2 tablespoons hemp seeds
  • 2 – 3 tablespoons unsweetened cocoa powder

Directions:

Melt chocolate chips using a double boiler. Mix in almond butter and hemp seeds. Fold in yogurt until evenly incorporated. Refrigerate mixture for 15 minutes to firm up. Form truffles using 1 teaspoon of the mixture. Roll truffles in cocoa powder and freeze for 15 minutes or until ready to serve.

Artichoke Pasta with Asparagus, Snow Peas and Avocado

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Despite the fact that here in Toronto it definitely doesn’t feel like spring, it’s still a great time to start celebrating it by buying bright and fresh seasonal vegetables. Spring is a perfect time for purification, rejuvenation and restoration. It’s a time when we should be eating more fresh vegetables that are in season. Bright green, chlorophyl-rich veggies are ideal as they help to alkalize and slightly cleanse our body.

This dish is made up of organic artichoke pasta with avocados, snow peas, asparagus and asiago cheese. The asparagus and snow peas are both harvested through spring (depending on the region). Avocados are in-store all year round, but like snow peas and asparagus, their prime season is spring.  They add a perfect creaminess to this dish, all while adding essential omega 3 fatty acids. This meal is lean, light, and very nutritious. However, I can’t take credit for this unique dish as the recipe was actually on the back of the Eden’s Organic Artichoke pasta box. Normally one wouldn’t think to add avocado to a pasta dish, but with the right ingredients, it makes a perfect combination.

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Ingredients:

  • 1 package Eden Organic Artichoke Ribbons (can substitute with pasta of choice)
  • 1 pound asparagus ends trimmed and cut into desired lengths
  • 1 pound snow peas, strings removed
  • 1 avocado, cut into 1/2-inch chunks
  • 2 tbsp freshly squeezed lemon juice
  • 1/4 cup Extra Virgin Olive Oil
  • 2 cloves garlic, minced
  • 1 tsp sea salt
  • 1/8 tsp freshly ground black pepper
  • 1/2 cup fresh parsley, chopped (can substitue with basil or mint)
  • 1/4 cup shredded Asiago cheese (can substitue with Parmesan cheese)

Directions:

Cook pasta according to package directions. Boil asparagus for 2 minutes in a separate, medium-sized pot, until bright green. Remove from water and set aside. Add snow peas, cook for 30 seconds, drain and set aside as well. Add extra-virgin olive oil, asparagus, snow peas, garlic, salt and pepper to the pot and cook for 2 minutes. Add cooked pasta, avocado, lemon juice, parsley (or herb of choice) and cheese. Mix well and season with more salt and pepper if needed. Serve with extra freshly grated cheese.

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Cayenne Pepper – A Super Spice

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Cayenne pepper is noted to be one of the most useful of the red peppers, as it’s spiciness adds great flavour to foods, and the health benefits are extensive as it has been used to treat many ailments.

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Cayenne’s natural heating properties act as a stimulant for boosting metabolism and energy, which supports weight loss by aiding the body to burn excess fats. The heat felt when ingesting cayenne does not burn or irritate the body, instead it contributes to an array of health benefits. Cayenne initiates blood flow to various areas of our body, such as our brain and digestive system. This can help reduce blood pressure, bringing it back to normal levels, and promote circulation.  It also helps lower the blood fat levels, when one consumes a diet high in fat. The heat of the pepper stimulates the production and flow of saliva which greatly improves digestion and even neutralizes acidity, as it increases enzyme production and the flow of gastric juices. It also stimulates intestinal motion which aids in both assimilation and elimination.

Ingesting cayenne during times of cold and flu is ideal as it helps to alleviate sore throats, breaks up the congested mucus and provides relief.  Cayenne acts as a powerful anti-inflammatory agent and is also known to be a counter-irritant, as it helps brings blood to the surface to help rid of toxins. The main ingredient in cayenne called capsaicin, has a profound effect on destroying certain cancer cells, such as prostate, lungs and pancreas. Since cayenne can cause us to sweat, it also aids in detoxification. There is a known cleanse used in total body detoxing, that consists of drinking a drink made up of filtered water, lemon juice, maple syrup and cayenne pepper.

Ingesting cayenne in a drink preferably 1 teaspoon mixed in some warm water, has been known to help people experiencing a heart attack within 30 seconds! This cayenne pepper drink improves heart health dramatically when taken regularly, as it reduces the chance of heart attacks and strokes.

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Cayenne can be used ground or chopped and added to stir-fries, soups, sauces or dips, and is also great for marinating meat and fish. Ground cayenne is favoured amongst the mediterranean, mexican and american cooking, whereas the fresh, raw form is popular in many parts of South Asia.

I normally add literally a pinch of ground cayenne to stir-fries, and it adds the perfect amount of heat. I find that less is more with this pungent pepper. Be sure to figure out what your desired level of heat tolerance is, and start incorporating this super spice to your diet.