Chocolate Lover’s Smoothie

Posted on June 15, 2013 by HolisticMel

I’m a huge chocolate lover. In terms of any dessert, if I have a choice between chocolate, vanilla, caramel…you name it, it’s always going to be chocolate for me. Most of the ‘mainstream’ chocolate that’s out there is completely refined and processed, made with lots of sugar and milk products.

This smoothie does not lack that rich, chocolatey flavour, but it’s definitely free of all the excess sugars and refinement. The stevia that is used provides a natural, plant-based sweetener that doesn’t raise any blood sugar levels. Another special ingredient used in this smoothie is raw cacao nibs. Raw cacao is chocolate in it’s most purest and rawest form. It’s super bitter, so a little goes a long way. It’s filled with nutrients, as it’s a rich source of antioxidants, fibre, vitamins and minerals, such as magnesium and iron. Cacao is considered a superfood, since it’s so nutritionally dense. Many of the ingredients in this smoothie are actually immune-boosters, and every ingredient here is actually good for you in it’s own distinct way. So instead of opting for that high in fat, high in sugar chocolate milkshake, make your own chocolate smoothie!

Rich Chocolate Smoothie

Yield: 1 serving

Ingredients

1 cup unsweetened chocolate almond milk
4-5 frozen strawberries
1/2 teaspoon maca powder
1/2 teaspoon cocao powder
1 teaspoon raw cacao nibs
1.5 teaspoons coconut oil
4-5 drops stevia

Instructions

Place all ingredients in a high-powered blender and blend on high for 1-2 minutes. Ready to serve!

Notes

* You can substitute with other nut milks of choice

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Angel Hair Pasta with Garlic, Lemon and Asiago

Posted on June 9, 2013 by HolisticMel

This pasta is truly effortless to make, very light, fresh and also delicious. The garlic flavours are just flowing through, and the citrus juices really bring out the sweet yet sharp flavour of the Asiago cheese. This meal proves the Italian way, that you can make a wonderful meal out of such simple, fresh ingredients.

Both cayenne pepper and lemon juice are beneficial ingredients, as they help our body in many different ways. Some may think that the acidity of the lemon juice, or the spiciness of cayenne would have adverse effects on our digestive system, however contrary to that belief, they have many health benefits.

Angel Hair Pasta with Garlic, Lemon and Asiago

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Yield: 1 serving

A light and fresh pasta that's so quick and easy to make. Perfect for a summer's lunch.

Ingredients

1 serving of angel hair pasta
1 garlic clove, chopped
1 tablespoon fresh parsley, chopped
juice of 1/2 a lemon
2 tablespoons extra-virgin olive oil
pinch of cayenne pepper
shavings of Asiago cheese
black pepper to taste

Instructions

Cook pasta according to directions on the box.
In a medium-sized pan heat oil on medium heat. Add garlic and cook until slightly brown.
Add pasta to the pan with parsley, cayenne pepper and lemon juice. Toss and mix well for about half a minute, then remove from heat.
Serve with shavings of Asiago cheese and freshly ground pepper.

Notes

This recipe is intended for one person. To serve for more, simply double the amount of ingredients.

* The above cook time includes cooking the pasta

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Below is a perfect appetizer that accompanies the angel hair pasta so well… Roasted zucchini slices with extra-virgin olive oil, lemon juice, cayenne, black pepper and salt. Deeeelish. I find that lemon and Asiago cheese is a match made in heaven.

Simply slice one zucchini in rectangular slices and coat with olive oil, salt and pepper. Roast in the oven at 400 degrees for 5 minutes. Serve with Asiago cheese, fresh lemon juice and cayenne pepper.

Crazy for Cashew Milk

Posted on June 5, 2013 by HolisticMel

Recently, we purchased a very high-powered blender, known as the Vitamix, and ever since I have been experimenting with homemade nut butters, dressings, smoothies and of course nut milks. I tried making almond milk and it was a complete success and very delicious, indeed. The only issue with making almond milk on the regular, is that the almond pulp is left over after you strain the milk. So unless you’re going to make good use out of the pulp, milking cashews is a great alternative… And did I mention the milk is extra creamy?

I absolutely love nut milks. When I first tasted this velvety, sweet, soft, creamy milk, I immediately fell in love. Move over almond milk, cashew milk is my new milk obsession. Nut milks are so easy to make, however making cashew milk is a complete step less than other nuts as there is no straining required! The cashews completely dissolve and turn into a wonderful, creamy beverage, which is beneficial as no fibre or nutrients are lost in the process. It’s best to soak the cashews for at least 4 hours or even overnight in water, this ensures soft cashews for easy blending. Depending how creamy you prefer your milk, you can control the consistency of the milk by just adjusting the water content. These are some of the benefits from creating your own homemade nut milk, free of preservatives and other harmful additives.

Cashew milk is certainly an exquisite, rich tasting dairy-free milk that can be enjoyed on it’s own as a nice refreshing beverage, or in cereal, tea, and coffee.

Homemade Cashew Milk

Rating: 51

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: Approx. 4 cups

Ingredients

1 cup cashews, soaked for at least 4 hours (overnight soaking is best)
3 cups water
2 dates, pitted
1 teaspoon vanilla extract

Instructions

Drain and rinse cashews.
Combine all ingredients in a blender and blend for 2 minutes on high.
Serve chilled.

Notes

Store in the fridge for 2 - 3 days to ensure freshness.

The dates can be substituted by your choice of sweetener such as agave or maple syrup.

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Gordon Ramsay’s Pan-Seared Scallops with Crunchy Apple Salad

Posted on May 27, 2013 by HolisticMel

Pan-seared scallops with crunchy apple salad… Just the name sounds gourmet. When my brother told me he was going to be making a special dish created by his food idol, Gordon Ramsay, I immediately couldn’t wait to try it. Gordon Ramsay is pretty much a food god and my brother (an aspiring gastronome) is always intrigued by the way he uses the simplest ingredients and creates such a gourmet masterpiece of a meal with them. It’s important to always use the freshest ingredients, nothing processed or artificial, as this ensures the most flavour, taste and nutrition of course.

This meal is composed of three main ingredients; scallops, mixed greens, and green apple. The seasoning and dressing is made up of lemon juice, olive oil and salt and pepper, how simple? The flavours all fuse together just perfectly and create amazing taste. I have to say that this dish was delicious! Thanks Gordon… And thanks to my brother for introducing me to this easy and simple, yet completely gratifying dish.

Recipe

(Serves 2)

Ingredients:

6 large scallops
1 green apple, cut into matchsticks
mixed greens (enough for 2 servings)
2 tablespoons extra-virgin olive oil
juice of half a lemon
salt and pepper

Dressing Ingredients:

juice and zest of half a lemon
3 tablespoons extra-virgin olive oil
salt and pepper to taste

Directions:

Heat oil in pan on medium-high heat. Season scallops with salt and pepper and lay them clockwise, so you can remember which ones to flip first.

Flip scallops when they turn golden brown on the bottom. When both sides are a nice golden brown colour, add lemon juice to pan, making sure to coat the scallops with the lemon juice.

Place mixed greens and apple sticks in a bowl. Combine dressing ingredients, mix well and add to salad.

Plate scallops with salad and garnish with extra lemon zest.

Mixed Berry Energizer Smoothie

Posted on May 15, 2013 by HolisticMel

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.

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

Posted on May 15, 2013 by HolisticMel

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.

Make the Switch to Almond Milk

Posted on May 13, 2013 by HolisticMel

Growing up, most of us have been brought up to think that everyone needs milk in order to grow up to be strong and healthy, however many people don’t realize the downfalls of cow’s milk. Cow’s milk is high in fat, specifically saturated fat, calories and cholesterol, so whenever possible substitute with almond milk. You can drink it straight or add it to smoothies, coffee, tea, and it makes an amazing substitute for milk when used in baking.

Almond milk is probably the best substitute, as it contains a sufficient amount of vitamins, including vitamin A, vitamin D and high in vitamin E. Vitamin E acts as an antioxidant, helping to enhance our immunity and to ward off free radicals, protecting our body from any tissue or cellular damage. Almond milk provides many nutrients including fibre, which provides for healthy digestion and elimination. Surprisingly, almond milk is rich in calcium, as it contains an equivalent amount of calcium as regular cow’s milk. One cup of almond milk is known to contain 300mg of calcium which is 30% of the daily nutritional value. So, it’s beneficial to consume almond milk on the regular to ensure an adequate intake of calcium. Almond milk is free of any saturated fats and also gluten, lactose, casein and cholesterol free, making it a healthy choice for those individuals with certain intolerances.

Those who are diabetic will really benefit from consuming almond milk because it only contains 40 calories per cup and actually helps to lower blood-sugar levels, as it’s low in glycemic nature. Homemade or unsweetened almond milk is ideal and is especially great for children with diabetes, because of the low sugar content and friendly blood-sugar properties. Although almond milk is a healthier choice than cow’s milk, it is lower in protein, as it has 1g of protein per cup, in comparison with 8g of protein in one cup of cow’s milk. However, cow’s milk is higher in calories and contains simple sugars that just store as fat within our body, so for diabetics it’s definitely a healthier and smarter choice for a milky beverage.

Be sure to read labels when purchasing processed almond milk, as there may contain various unwanted sweeteners or additives. Fortunately, almond milk is actually so easy to make, so whenever possible choose to make your own homemade milk. I made two types of almond milk, because I like to keep a sweetened milk and a non-sweetened milk in the fridge for variety. I chose to flavour the unsweetened milk with vanilla for some extra taste. That’s the beauty of making your own milk, since you have complete control over what goes into your milk to sweeten or flavour it. Homemade almond milk is free of any preservatives, artificial sweeteners and other unwanted additives. This is important in ensuring natural, good quality ingredients.

Unsweetened Almond Milk Ingredients:

1 cup of soaked almonds
3 cups of water
1 teaspoon vanilla extract

Sweetened Almond Milk Ingredients:

1 cup of soaked almonds
3 cups of water
1 tablespoon honey

Directions:

In a high-powered blender combine ingredients and blend for 4-5 minutes. Strain milk to remove excess almond particles. Double strain for a silkier consistency. Store in the fridge and enjoy.

It’s that easy.

Tip: Try and soak the almonds overnight in water for better results.

Revitalizing and Detoxifying – Juicing with Beets

Posted on May 3, 2013 by HolisticMel

Juicing is incredibly stimulating and detoxifying, since you are able to ingest literally a bowls worth of fruits and vegetables in just one glass. The abundance of vitamins and phytonutrients that you are able to consume through one glass of juice is so beneficial for our bodies. Whether you are in need of a good detox, or just need a good healthful boost, juicing is ideal.

Beets contain an incredible amount of antioxidants, which is vital for cell detoxification and to help reverse any oxidative damage. One important group of antioxidants that gives beets their deep, blood-red pigment are the betalains. These betalains are known to significantly reduce various inflammations due to external and internal stresses, and also aid in overall detoxification. The nutrients within beets are so powerful that they even exhibit certain anti-cancer properties. Consuming more raw beets is also beneficial for your liver, as beets help to detox and help rid of any fatty build-ups. This super-root clearly contains many essential elements for our health, namely which include Vitamin C, iron, folic acid, phosphorus, vitamin B6 and magnesium just to name a few. By consuming more raw beets, you will be gaining an amazing amount of different vitamins and nutrients. Not only will this boost your immune system by helping to fight off infection, but it will help produce new blood cells by stimulating re-oxygenation of our cells. This is such a crucial aspect of vitality and longevity!

It’s important to mainly consume beets in their raw and purest form, since the powerful betalains are diminished during the cooking process. Like betalain, vitamin C is also water soluble, meaning it is dissolved in water, so by cooking foods that contain water soluble vitamins, like beets, the vitamins will literally seep out of the vegetable and into the water.

Beetroot juice is so powerful that it is used to heal serious conditions like cancer and heart disease. The juice is probably the most beneficial way of ingesting beets, since it’s in its raw state and you are able to consume a few beetroots in each glass! The taste of pure beetroot juice is rather strong so to lessen the intensity it’s great to juice other fruits and vegetables along with it.

My favourite juice recipe consists of:

4 small beets
2 inches ginger
Half of a lemon, skinned
1 – 2 apples (natural sweetener)
5 whole kale leaves

This juice is spicy (from the ginger) and very intense in flavour, which is why I dilute it with water. For less spiciness, I highly suggest using only 1 inch of ginger.

Feel refreshed and revitalized after drinking this amazing detoxifying juice!

Light and Creamy Potato Salad

Posted on May 2, 2013 by HolisticMel

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.

For The Love Of Wraps

Posted on April 29, 2013 by HolisticMel

Wraps 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.

Passion for food, tastefulness, and wellbeing.

Tag Archives: healthy