Tag Archives: wholesome

Breakfast Loaf with Chia, Hemp and Flax Seeds

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This breakfast loaf is absolutely loaded with healthy ingredients, so it’s perfect to have first thing in the morning for a nutritious breakfast. It tastes so delicious and it’s perfectly moist on the inside, and crisp on the outside. It’s filled with protein and fibre, which is ideal to have in the start of the day. A nice cup of warm tea, and a slice of this hearty loaf is sure to fill you up, and get you started!

The loaf contains three very important and healthy seeds, that everyone should learn to incorporate more of them into our diets. Chia seeds, flax seeds, and hemp seeds, are all very nutritious and special in their own way.

Chia seeds are certainly a ‘superfood,’ as they are packed with a profusion of beneficial properties. This ancient super seed contains similar nutritional content as flax seeds, however unlike flax seeds, it is not necessary to ground the seeds in order to reap the wonderful benefits. If flax seeds are not ground, it’s harder to digest, thus leading to insufficient absorption. Chia seeds contain a lot of fibre, magnesium, antioxidants, calcium, omega fatty acids and many other nutrients that are fundamental in maintaining proper health. These tiny seeds contain so many nutrients without having to worry about consuming an overload of calories. Chia seeds are a colons best friend, since they help keep the lining moist and ease the movement of food within the intestinal tracts. This prevents many diseases and disorders, such as diverticulitis/diverticulosis or colon cancer. One thing to remember about chia seeds, is that when they are mixed with a liquid, they form a jelly texture, so it’s great to add them to smoothies, jams, etc. This ‘chia gel’ is ideal for baking, since it allows you to omit or cut down the amount of butter, oil, and eggs used.

One unique benefit of hemp seeds, is that they contain all of the essential amino acids that our bodies require. This is important to keep in mind if you’re a vegetarian or vegan, since consuming plant-based protein sources normally don’t contain all of the amino acids. Hemp seeds are also high in protein, which help make this loaf excellent for breakfast.

Ingredients:
  • 1 and 3/4 cup whole-wheat flour
  • 1/4 cup steel cut and rolled oats (mixed)
  • 1/4 cup hemp seeds
  • 1/4 cup ground flax
  • 3 tablespoons chia seeds
  • 1/3 cup sunflower and pumpkin seeds combined
  • 1/2 cup brown sugar
  • 1/4 cup coconut oil
  • 1/4 cup pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/2 cup plain yogurt
  • 1 egg, beaten
  • 1 teaspoon baking soda
  • 1/4 cup vanilla almond milk (can substitute for milk of choice)
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon salt

Directions:

Preheat over to 350F. Combine all of the above ingredients. Mix thoroughly, until completely incorporated. Pour into a loaf pan lined with parchment paper. Sprinkle rolled oats and hemp seeds over top for garnish, and bake in the oven for 35-40 minutes. When done, check by sticking a knife in the middle of the loaf and make sure it is clean when removed (this is an old, common trick to ensure the loaf is cooked). Set aside to cool, and enjoy with some tea/coffee.

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This recipe is very simple, since all you have to do is toss all the ingredients into a large bowl, mix thoroughly, pour into a loaf pan, and bake!

Using natural maple syrup, helps to reduce the amount of sugar used, as it’s a natural sweetener.

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Broccoli and Zucchini Soup

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December has literally creeped up on me. It’s already the first week, and all I can think about are warm, hearty soups. I had some broccoli in the fridge, so I decided to quickly whip up a soup. This soup is simple and wholesome.

Most broccoli soups contain cream to thicken it up, which makes it deliciously creamy, yet so incredibly fattening. So I usually opt for making a lighter, healthier version that is just as tasty. My mom once taught me to blend zucchini into a sauce or in soups in order to make it more thick, allowing you to omit most of the cream required. I remember a delicious Alfredo sauce that was made from mostly pureed zucchini, cheese and seasoning. It was surprisingly so comparable to the renowned creamy Alfredo sauce, but without all of the fat content. So I decided to utilize this method for my broccoli soup.

Ingredients:
  • 1 head of broccoli, cut into florets
  • 1 small to medium sized zucchini, coarsely chopped
  • 1 onion, chopped
  • 2 cups vegetable broth
  • 1/2 cup cheddar cheese
  • 1 tablespoon butter
  • 1 cup 2% milk
  • Salt and pepper
Directions:
Melt butter in a pot on medium-high heat. Sauté onion for about 5 minutes. Add broccoli and zucchini. Sauté for 2 minutes. Add vegetable broth and bring to a boil. Reduce heat, cover with lid and cook for 25 minutes or until soft. Remove from heat and let cool. Blend in a blender or food processor until completely blended and the consistency is smooth and creamy. Return purée to pot, stir in milk and salt and pepper to taste. Reheat, and serve with freshly grated cheddar cheese and black pepper.

Broccoli and Zucchini Soup

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20121203-181614.jpg

December has literally creeped up on me. It’s already the first week, and all I can think about are warm, hearty soups. I had some broccoli in the fridge, so I decided to quickly whip up a soup. This soup is simple and wholesome.

Most broccoli soups contain cream to thicken it up, which makes it deliciously creamy, yet so incredibly fattening. So I usually opt for making a lighter, healthier version that is just as tasty. My mom once taught me to blend zucchini into a sauce or in soups in order to make it more thick, allowing you to omit most of the cream required. I remember a delicious Alfredo sauce that was made from mostly pureed zucchini, cheese and seasoning. It was surprisingly so comparable to the renowned creamy Alfredo sauce, but without all of the fat content. So I decided to utilize this method for my broccoli soup.

Ingredients:
  • 1 head of broccoli, cut into florets
  • 1 small to medium sized zucchini, coarsely chopped
  • 1 onion, chopped
  • 2 cups vegetable broth
  • 1/2 cup cheddar cheese
  • 1 tablespoon butter
  • 1 cup 2% milk
  • Salt and pepper
Directions:
Melt butter in a pot on medium-high heat. Sauté onion for about 5 minutes. Add broccoli and zucchini. Sauté for 2 minutes. Add vegetable broth and bring to a boil. Reduce heat, cover with lid and cook for 25 minutes or until soft. Remove from heat and let cool. Blend in a blender or food processor until completely blended and the consistency is smooth and creamy. Return purée to pot, stir in milk and salt and pepper to taste. Reheat, and serve with freshly grated cheddar cheese and black pepper.

Grilled Chicken, Sweet Potato Mash and ‘Blackened Shrimp’

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Lemon-Rosemary Grilled Chicken with Sweet Potato Mash, Grilled Asparagus and ‘Blackened’ Shrimp

Today, I decided to make a traditional chicken dish, consisting of rosemary, lemon and garlic, with some grilled asparagus and a creamy, delicious sweet potato mash. Whenever consuming meat, it’s always best to eat vegetables as well. Choosing two different veggies to accompany the meat is ideal, as this not only ensures extra nutrients, but is definitely a lighter and healthier option. Vegetables add great colour and taste to the dish, keeping in mind that different, deep, bright colours usually means a variety of different vitamins! To make this meal a bit more special, I decided to make a semi-spicy ‘blackened’ shrimp side dish as well. The shrimp’s seasoning really adds the perfect kick to the shrimp. The picture of my superbly filled plate below looks a tad on the busy side, but everything tasted great and went well together. I contemplated to create three separate blog posts, however I decided to throw everything together for one big savory party!

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Lemon-Rosemary Chicken:

Ingredients:
  • 3 chicken breasts
  • 1/4 cup fresh rosemary
  • 2 large lemons (zested and juiced)
  • 3 garlic cloves
  • 1/4 cup extra-virgin olive oil
  • 1/2 teaspoon sea salt (or to taste)
  • 1 teaspoon black pepper
Directions:

Wash and cut chicken breasts into desirable pieces and set aside. In a small food processor (I used The Magic Bullet), blend rosemary, lemon zest, lemon juice, extra-virgin olive oil, garlic, salt and pepper until completely blended. Drench chicken in this mixture and marinate for a half hour. Grill chicken with marinade until browned (6-8 minutes). I used the George Forman grill.

Sweet Potato Mash:

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Unlike some sweet variations of sweet potato mash that use brown sugar or maple syrup, I enjoy more of a savory version that includes garlic. Sweet potatoes are known to be a ‘superfood,’ as they are high in vitamins A, and contain vitamin C, B6, fibre, potassium and many other nutrients. For this reason alone, I usually tend to cook with sweet potatoes more, as opposed to regular potatoes. This tasty side dish can be served with virtually any meat or fish.

Ingredients:
  • 2 large sweet potatoes
  • 1.5 tablespoon butter
  • 2 cloves garlic, finely chopped
  • 2 tablespoons 2% milk
  • Salt and freshly ground pepper, to taste
Directions:
Wash and cut the sweet potatoes length-wise in half. Place the skin side on a baking pan. Bake in the oven at 400F until soft, about an hour. Melt butter in a pot on medium heat and fry garlic until slightly browned. Scoop out the inside of the sweet potatoes and mash in the pot with the butter and garlic. Remove from heat, and add milk. Stir until entirely smooth. Salt and pepper to taste.

 

Asparagus directions: Wash and trim the stocky end off. Drizzle with extra-virgin olive oil, salt and pepper, and grill for 5-6 minutes.

 

‘Blackened’ Shrimp:

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Ingredients
  • 1 pound shrimp, shelled and deveined
  • 1 tablespoon extra-virgin olive oil
  • 2 tablespoons onion, chopped
  • 2 tablespoons celery, chopped
  • 2 tablespoons red pepper, chopped
  • 1 garlic clove, chopped
  • 1 teaspoon fresh thyme, chopped (or 1/2 teaspoon ground thyme)
  • 1 tablespoon parsley
  • 1/4 cup white wine
Seasoning Ingredients:
  • 1.5 teaspoons paprika
  • 1.5 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
Directions:
Add together all of the seasoning ingredients and mix well. Marinate shrimp in seasoning, and set aside.

Heat the oil in a pan over medium-high heat. Add onion, celery, red pepper and saute for 2 minutes. Add garlic, thyme, parsley, saute for another 2 minutes. Add wine and let reduce to half. Toss the shrimps in and saute until cooked, about 4-5 minutes. Salt and pepper to taste.