Tag Archives: foodie

Mixed Berry Energizer Smoothie

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Smoothies are amazing to start your day with, as they provide many beneficial nutrients all in one glass! Fruit is ideal early in the day since it provides vitamins, minerals and fibre, so incorporating a variety of fruit and other healthy ingredients, makes for a delicious and wholesome beverage.

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In the morning it’s great to eat food that is going to give you fuel for the rest of your day. One special ingredient I like to throw into my morning or even for afternoon smoothies, for that extra kick, is maca root powder. This special powder is a superfood that is derived from Peru and grown in very high altitudes. It’s nutritionally dense, as it is rich in B vitamins and is a vegetarian source of vitamin B-12. It’s high in various phytonutrients, minerals, enzymes and amino acids as well. One particular benefit of maca root, is that it helps to balance out and regulate our hormones by stimulating our hormonal glands such as the pituitary gland. This powerful superfood is an excellent energizer, boosts immune system, stamina and endurance, which definitely helps to fight off fatigue. Basically, there are a profusion of health benefits by consuming maca root powder regularly, so that’s why it’s so important to incorporate maca root into your daily food regimen. Maca powder tastes somewhat nutty, so it’s great in smoothies, cereals and in raw energy bars. It’s best not to cook the powder to ensure the preservation of all the amazing nutritional content!

Matcha green tea is another gem that I love to add to smoothies. Matcha is actually the leaves of green tea ground up, so you are able to ingest the entire leaf. The leaves contain an array of nutrients including an immense amount of antioxidants that is unparalleled in comparison with regular green tea. This potent green powder is an antioxidant powerhouse, which is known to be 14 times the amount of most berries, especially blueberries, and it has 10 times the antioxidants of a glass of green tea. One special property of matcha that I want to share, is that it contains a high amount of a rare amino acid, called L-Theanine. This has been used as a supplement to promote calmness and a state of well-being, while providing alertness. Matcha has a strong taste, some like myself don’t mind it, but for those of you that dislike this vegetal, green tea taste, its best disguised in smoothies.

Ingredients:

  • 1 cup mixed berries (I used frozen)
  • 3/4 cup unsweetened almond milk
  • 3 – 4 ice cubes
  • 1 teaspoon coconut oil
  • 1 teaspoon maca root powder
  • 1/4 teaspoon matcha green tea

Directions:

Add all ingredients to a high-powered blender and blend until desired consistency. I like to blend until every seed is pulverized, leaving you with a smooth and frosty smoothie.

A smoothie a day will help you maintain and achieve optimal health and longevity!

Smashed Bean and Avocado Salad

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So this picture doesn’t give this recipe justice of how delicious it is, but this a great tuna salad substitute for vegetarians. It packs a lot of flavour and protein, perfect for a healthy and filling lunch.

Ingredients:

  • 1/2 cup red kidney beans
  • 1/2 avocado
  • 1 small carrot, shredded and finely chopped
  • 1/4 onion, finely chopped
  • 1/2 jalapeno, seeded and finely chopped
  • 1 teaspoon fresh lime juice
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon plain yogurt (optional)
  • Goat cheese (optional)
  • Sea salt and pepper to taste.

Directions.

In a small bowl slightly mash beans and avocado. Next add the rest of the ingredients, except the goat cheese. Mix well. Spread on a slice of toast or bagel and garnish with some goat cheese. Enjoy.

This can be enjoyed alone or as a dip, and it would even make a perfect spread in a wrap.

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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Spaghetti alla Puttanesca

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This classic southern Italian dish is made with ‘sugo alla puttanesca’ which is sauce traditionally made from diced tomatoes, anchovies, olives, garlic, chili peppers, and capers. However, there are different variations of this sauce as the recipe bellow omits the capers and uses green olives as a substitute. The sauce has a bit of heat, as well as it’s salty from the olives and anchovies, tangy from the lemon juice, and deliciously flavoured from the garlic. It’s a perfect recipe for spicing up a normal tomato sauce.

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This sauce has an interesting story surrounding it, which actually makes it a comical Valentines day meal… It has been said that prostitutes in Naples would make this delicious sauce to lure in prospective clients, which is where the name ‘puttanesca’ is derived from. Despite the story behind this sauce, it’s perfect for any occasion.

This pasta dish is by far one of my favourites, because it’s just so incredibly flavourful, and it was my brother who first introduced me to this dish. My brother has become quite the little chef these days, as I frequently find him in the kitchen trying out new recipes. He has been dying to try this sauce, and boy am I glad that he did. The different tastes of the ingredients are balanced perfectly to bring out great taste. It’s a spicy, cheap and easy sauce that is a definite pleaser.

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Spaghetti alla Puttanesca

Ingredients:
  • 28 oz can diced tomatoes (preferably skinless)
  • 1 pound spaghetti (can use spaghetti of choice)
  • 2 teaspoons crushed red pepper flakes
  • Juice from half a lemon
  • 2 teaspoons parsley
  • 1/4 cup white wine
  • 5 cloves of garlic, coarsely chopped.
  • 1 cup sliced black and green olives
  • 2 teaspoons anchovy paste (I used a tomato based paste called Umami paste)
  • 1 tablespoon extra-virgin olive oil
  • Pinch of cayenne pepper (optional)
Directions:
Heat oil in a pan on medium heat and fry garlic for 1 minute. Add tomatoes and cook for 4 minutes. Now add white wine, olives, crushed red pepper flakes, cayenne pepper and anchovy paste. Add salt and pepper to taste. Stir well. Cook sauce for 8-10 minutes. Once cooked, stir in parsley and lemon juice. Toss together with cooked spaghetti. Garnish with extra parsley, and serve.

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A Twist on the Traditional Shepherd’s Pie.

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Traditional shepherd’s pie consists of using minced lamb and vegetables topped with a crust of browned, buttery mashed potatoes. It’s a savory dish, often considered as English comfort food. Modifying traditional meals into healthier, lighter versions is ideal, since that traditional goodness is still maintained but it’s nutritional content is increased with added nutrients and flavour.

This recipe is perfectly seasoned, completely satisfying and absolutely delicious. The juices from the ‘gravy’ that is prepared with the ground meat and vegetables is what makes this dish so entirely tasty, as the juices literally ooze with flavour. There are many different variations of this meal. For vegetarians, the meat can be omitted, or substituted with tofu, beans, or lentils. Ground chicken or turkey can be used for a leaner choice of meat.

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I’m usually really picky when it comes to ground meat, however if the right ingredients are used, the meaty flavour that I dislike is usually overpowered. In this case, the red wine, ketchup and BBQ sauce really emit delicious flavours that help to take away the strong taste of the ground veal.

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Ingredients:
  • 1.5 cups ground veal
  • 2 carrots, chopped
  • 1 zucchini, chopped
  • 1 medium sized onion, finely chopped
  • 2 garlic cloves, minced
  • 1/2 cup frozen peas
  • 2 tablespoons olive oil
  • 1-2 teaspoons Italian seasoning (oregano, basil, thyme, rosemary, marjoram)
  • 1 teaspoon Herbes de Provence (basil, mint, fennel seed, sage, thyme, rosemary, lavender)
  • 2 tablespoons ketchup
  • 1 tablespoon sweet BBQ sauce (I used Diana’s Original)
  • 1/2 cup red wine
  • 1/4 cup water
  • Salt and pepper
Ingredients for Mashed Potatoes:
  • 2 sweet potatoes, skinned and cut into large pieces
  • 4 medium sized potatoes, skinned and cut into large pieces
  • 1 garlic clove
  • 2 tablespoons butter
  • Salt
Preparation:

Heat oil in a large pan on medium-high heat, sauté onion and garlic for about 5 minutes or until the onions are translucent. Add ground veal and salt. Cook for 1 minute. Add herbs (Italian seasoning and herbs de providence). Cook until the juices are evaporated, stirring well to avoid clumping. Add wine. Once the wine is evaporated, add ketchup and BBQ sauce and stir well. Add carrots, zucchini, and peas and stir. Add water, stir and let simmer on low heat for about 40 minutes, or until vegetables are soft.

While mixture is simmering, boil potatoes and garlic clove in salted water until soft (about half hour). Drain and bring back to pot, add butter and mash until smooth. Set aside.

When the ground meat and vegetable mixture is done, place in an oven safe casserole and top with mashed potatoes. Bake in a preheated oven at 400F for 15-20 minutes. Let sit for about 5 minutes before serving. Garnish with parsley and enjoy.

A Twist on the Traditional Shepherd’s Pie.

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Traditional shepherd’s pie consists of using minced lamb and vegetables topped with a crust of browned, buttery mashed potatoes. It’s a savory dish, often considered as English comfort food. Modifying traditional meals into healthier, lighter versions is ideal, since that traditional goodness is still maintained but it’s nutritional content is increased with added nutrients and flavour.

This recipe is perfectly seasoned, completely satisfying and absolutely delicious. The juices from the ‘gravy’ that is prepared with the ground meat and vegetables is what makes this dish so entirely tasty, as the juices literally ooze with flavour. There are many different variations of this meal. For vegetarians, the meat can be omitted, or substituted with tofu, beans, or lentils. Ground chicken or turkey can be used for a leaner choice of meat.

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I’m usually really picky when it comes to ground meat, however if the right ingredients are used, the meaty flavour that I dislike is usually overpowered. In this case, the red wine, ketchup and BBQ sauce really emit delicious flavours that help to take away the strong taste of the ground veal.

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Ingredients:
  • 1.5 cups ground veal
  • 2 carrots, chopped
  • 1 zucchini, chopped
  • 1 medium sized onion, finely chopped
  • 2 garlic cloves, minced
  • 1/2 cup frozen peas
  • 2 tablespoons olive oil
  • 1-2 teaspoons Italian seasoning (oregano, basil, thyme, rosemary, marjoram)
  • 1 teaspoon Herbes de Provence (basil, mint, fennel seed, sage, thyme, rosemary, lavender)
  • 2 tablespoons ketchup
  • 1 tablespoon sweet BBQ sauce (I used Diana’s Original)
  • 1/2 cup red wine
  • 1/4 cup water
  • Salt and pepper
Ingredients for Mashed Potatoes:
  • 2 sweet potatoes, skinned and cut into large pieces
  • 4 medium sized potatoes, skinned and cut into large pieces
  • 1 garlic clove
  • 2 tablespoons butter
  • Salt
Preparation:

Heat oil in a large pan on medium-high heat, sauté onion and garlic for about 5 minutes or until the onions are translucent. Add ground veal and salt. Cook for 1 minute. Add herbs (Italian seasoning and herbs de providence). Cook until the juices are evaporated, stirring well to avoid clumping. Add wine. Once the wine is evaporated, add ketchup and BBQ sauce and stir well. Add carrots, zucchini, and peas and stir. Add water, stir and let simmer on low heat for about 40 minutes, or until vegetables are soft.

While mixture is simmering, boil potatoes and garlic clove in salted water until soft (about half hour). Drain and bring back to pot, add butter and mash until smooth. Set aside.

When the ground meat and vegetable mixture is done, place in an oven safe casserole and top with mashed potatoes. Bake in a preheated oven at 400F for 15-20 minutes. Let sit for about 5 minutes before serving. Garnish with parsley and enjoy.

Powered Spinach Salad with Light Dressing

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There’s nothing like a fresh salad to give our bodies a boost, while providing a break from the fatty, heavy foods that we’re typically used to. This salad is fresh, light and delicious, as it’s perfectly flavoured with a combination of salt and sweetness.

Lately, my meals have been consisting of a lot of heavy foods, which is unlike my usual eating habits. So, to start things off right today, I decided to make a healthy lunch that consists of a spinach salad, made with a creamy dressing. This salad is packed with protein, so it’s surprisingly filling and perfect for a light lunch. Hemp seeds add great power to any salad, as they are filled with protein and amino acids. Just one tablespoon is known to have about 5g of protein, which is higher than the amount in almonds. Get into the habit of sprinkling hemp seeds over every salad for added protein and fatty acids.

Salad Ingredients:
  • Handful of organic spinach leaves
  • 2 strawberries, sliced
  • 1 tablespoon hemp seeds
  • 1.5 tablespoons Macedonian feta cheese, crumbled (can use goat cheese).
  • 2 tablespoons slivered almonds
  • 2 tablespoons walnuts
Dressing:
  • 1 tablespoon plain yogurt
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon white balsamic vinegar
  • 1 teaspoon honey
  • Black pepper
  • Pinch of salt.
Directions:
Combine all dressing ingredients in a small blender. Blend until completely mixed. Pour dressing over salad and enjoy.

Note: This recipe is meant to serve one person. Double or tripple the ingredients to serve more.

Lemon and Garlic Baked Spaghetti

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Lemon, parmesan, and roasted garlic are the three fundamental ingredients that make this pasta dish what it is! The three flavours combined make a fragrant, delicious trio. The taste of roasted garlic is so delicious and really adds a nice roasted flavour to this meal. Instead of using cream or other fattening ingredients to make a sauce, yogurt is definitely a healthier alternative. This pasta dish is a light, tasty and healthy meal that can be enjoyed with a glass of white wine.

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Ingredients:

  • 1 Package of whole-wheat spaghetti (can substitute with whole-grain or gluten-free pasta)
  • 1 lemon, zest and juice.
  • 1 head of garlic
  • 2 tablespoons butter
  • 1 cup plain yogurt
  • 6-8 tablespoons parmesan cheese
  • Handful of fresh parsley
  • Salt and pepper

Directions:

Lightly coat garlic in butter and roast the head of garlic in the oven at 350F for 15-20 minutes. See picture below. In the meantime, cook the pasta accordingly.

Combine lemon juice, zest, yogurt, 5-6 tablespoons parmesan (reserve the rest for later), salt and pepper in a bowl and stir until well mixed. Set aside.

When garlic is done, remove skin and slightly mash garlic. In a large pan, heat butter on medium-low heat and fry garlic for 2 minutes. Add the sauce mixture, and cook for about 7 minutes. Combine spaghetti and sauce. Mix well, until evenly coated. Transfer to an oven-safe, bowl. Sprinkle parmesan cheese on top and bake in the oven until slightly browned, about 10 minutes. Garnish with parsley and serve.

Add extra parmesan and fresh lemon juice to your plate for extra flavour.

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Szechuan Shrimp and Rice Stir-Fry

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Happy New Year everyone!

The holidays have come and gone, and it’s hard to believe we are already into year 2013! Looking back throughout the past year, 2012 was a very stressful one for myself, as there were a lot of challenges and changes, as well as a lot of adjusting and accepting that was required. That being said, I’m excited for 2013 to begin. A new beginning is much needed and I hope to do my very best to make this year a good one. Early this year I will be starting school again, which I’m excited about. This in itself is a new beginning, one that will allow me to one day gain the title of a Registered Holistic Nutritionist. Other than obviously studying, I hope to spend 2013 cooking new, delicious meals, spending time with family and friends, all while making new memories and embarking on new adventures.

This Szechuan style stir-fry is so incredibly flavourful, since it’s made with fresh ingredients including a large amount of ginger and garlic. I find that taking the time to make your own homemade sauce, is much better and healthier than any store-bought sauce. Stir-fries are an easy way to eat your grains, a variety of vegetables and protein, all in one easy to make dish. There are endless variations of asian inspired stir-fries, so it’s all about incorporating what you have, and being creative in the kitchen!

20130102-220835.jpgSzechuan Shrimp and Rice Stir-Fry

Ingredients:

  • 1 cup whole-grain brown rice

  • 1 pound shrimp, shelled and deveined

  • 1/2 onion, finely chopped

  • 5-6 garlic cloves, finely chopped

  • 1 inch ginger, finely chopped

  • 1 cup peppers, thinly sliced (I used orange and yellow)

  • 1/2 cup carrot, grated

  • 1 sprig of celery, finely chopped

  • 1/2 cup corn

  • 1/4 cup peas (I used from frozen)

  • 4 tablespoons green onion, finely chopped

  • 1 tablespoon cilantro, finely chopped

  • 3/4 teaspoon chili powder

  • 2-3 tablespoons olive oil

  • 2 tablespoons low-sodium soy sauce

  • Salt to taste

Directions:

Cook rice accordingly and set aside.

Heat oil in a wok or large frying pan. Add garlic and ginger, cook for 2 minutes. Add onions and salt, cook until onions are translucent (about 6 minutes). Add carrots, peas, corn and celery. Stir well and cook for 2 minutes. Add shrimp, soy sauce and chili powder. Cook until shrimps are pink in colour, about 6-8 minutes. Add peppers, cook for 2 minutes. Stir in Szechuan sauce. Keep stirring until sauce has thickened. Mix in rice, cilantro and green onions. Mix well and serve with a garnish of green onions.

Szechuan-Style Sauce:

  • 1/2 cup chicken broth

  • 3 tablespoons low-sodium soy sauce

  • 1 teaspoon sesame oil

  • 2 tablespoons rice vinegar

  • 1 tablespoon worcestershire sauce

  • 2 teaspoons corn starch

  • 1 teaspoon sugar

  • 1 tablespoon honey

  • 1 teaspoon sweet-chili sauce

  • 1 tablespoon garlic, minced

  • 1 tablespoon ginger, minced

  • 2 tablespoons green onion, finely chopped

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Shrimp Linguini in a White Wine Tomato Sauce

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This is a quick, yet completely satisfying dish that can be ready in just half an hour. This Italian inspired meal consists of succulent shrimp smothered in a lightly spicy tomato sauce, infused with white wine, garlic, a hint of onions and Italian seasoning. Adding shrimp to pasta is an easy way of incorporating some light protein and amazing taste!

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Ingredients:

  • Package of Linguini
  • 398 mL can of tomatoes, diced and skinned
  • Pound of shrimp, peeled and deveined
  • 3 garlic cloves, finely chopped
  • 1 tablespoon onion, finely chopped
  • 2 tablespoons extra-virgin olive oil
  • 1 cup dry, white wine
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon chili pepper powder
  • pinch of crushed red pepper flakes
  • Salt and black pepper to taste

Directions:

Heat oil in a pan on medium-high heat. Sauté onion for 4 minutes. Add garlic and sauté for 1 minute. Add tomatoes, basil, oregano, salt and pepper. Cook for 5 minutes. Add wine, and cook for about 5-7 minutes, stirring frequently. Add shrimp and cook until thoroughly pink. Check to make sure sauce is seasoned enough with salt and pepper. Serve over top of linguini, or pasta of choice, and garnish with a sprig of parsley.

As you can tell by this recipe, I like to drench my sauce in wine, as opposed to allowing most of the wine to evaporate. This method allows you to really taste the white wine in the sauce, which is what I love!

For the wine, I used Prosecco, which is actually an Italian sparkling, dry, white wine. I had no idea I was using sparkling wine for this sauce, until I actually took a sip of the wine with my meal! I would have never known the sauce was made with sparkling wine, because the bubbles completely disappear. I definitely learned something new, and acquired a new found love for Prosecco.

Ps. Merry Christmas :)