Garam Masala Mashed Veg

I have a confession. Since I have gotten back from my BC trip last month I've struggled to find balance in my life and unfortunately my meal prepping has suffered the most. I've been working (too much), getting back in to a regular yoga practice (after a 2 year hiatus), training for a half marathon, homework, and trying to keep up with all social media and future career plans... oh and then there is housework and yard work, gardening, spending time with my boyfriend and my cat, and trying to maintain somewhat of a social life. This all doesn't leave me a lot of extra time to develop recipes and get creative in the kitchen. But, then I realized that my life is neither more nor less busy than a lot of others and it's not an excuse. After coming to this conclusion I've decided I need to simplify my meal plans for the next while, until I have extra free time once again (one day I will! I can see the light now and it is close!). I created this recipe for a light dinner earlier this week, kind of the kick off to the start of my goal of creating simple, healthy meals.

PS; Some grilled chicken would be a nice addition to add some protein and make a more satisfying and complete meal.. or some lentils!

 

Garam Masala Mashed Veg

Ingedients;

• 1 yam, chopped (about 2-3 cups)
• 2 cups cauliflower, chopped
• 1 small onion, diced
• 1/2 cup frozen peas
• 1 Tbsp. garam masala spice   
• 2 Tbsp. extra virgin olive oil
• salt, to taste

Directions;

• Add all the vegetables (yam, cauliflower, onion, and peas) to a pot, add some water and bring to a boil.
• Lower temp. and cover, simmer for 20 mins.
• Drain water.
• Add spices and oil to veg and then mash all together.

Summer Salads e-book!

I have some exciting news! It's exciting for me, anyways. I contributed one of my recipes to a group e-book! All of the recipes (including the dressings!) are created by certified nutritionists. They all look so good and I can't wait to try some of them out myself. I always encourage everyone to make their own salad dressings as the packaged ones are usually full of crap! So, here's an opportunity for you to learn how to make 14 new recipes.

Tamari Maple Salmon

This salmon recipe is a staple in my home, it's super easy and super healthy. I like to make it saucy so I have extra to top on to some quinoa.

Tamari is just a gluten free version of soy sauce, so you can use that instead if you want to.

 

 

Tamari Maple Salmon 

 

Ingredients;

• 2 200g salmon fillets, skin on
• 2 Tbsp. pure maple syrup
• 2 Tbsp. low sodium tamari sauce
• 1 tsp. old-fashioned (grainy) mustard
• 2 tsp. sesame seeds

 

Directions;

• Make sauce (maple syrup, tamari, and mustard) in a bowl.
• Preheat oven to 400f.
• Let salmon marinade (I like to use a zip lock bag) in sauce for about 20 mins (while waiting for oven to reach temperature)
• Bake salmon for about 15-20 mins (done to your liking), skin side down and topped with sauce and sesame seeds.

Serves 2 people.

Butter Masala Chicken Spaghetti Squash

I've been experiencing a little bit of a dry spell in the kitchen lately. I've been busy, so busy. On top of being busy, I haven't really been feeling the motivation or creativity to cook anything. I've just been keeping it simple in the kitchen. I'll admit, I'm sort of over my head right now.. I've been picking up extra shifts like crazy lately and have been plugging away at my case studies for school. I've been picking up these extra shifts because I have a little vacation planned in a couple weeks. I'm going to Vancouver to attend the CHFA West Trade Show. I'm super excited to catch up on all the latest health products and do some networking. After the weekend of the trade show I will be taking the ferry over to Vancouver Island to spend a couple days with my family and friends.

Anyways, back to the food. I picked up a spaghetti squash at the grocery store the other day because it has been months since I last cooked one. I was stumped with that to do with it, because I wanted to get creative.. so I did a Google search to find some inspiration and found this recipe, which is what inspired to come up with this!

 

 

 

Butter Masala Chicken Spaghetti Squash 

 

Ingredients;

• 1 medium spaghetti squash
• 1 large chicken breast (about 0.5 kg)
• 1/4 cup frozen peas
• 1/4 cup frozen kale pieces (or about 1 cup fresh)
• 3 Tbsp. butter
• 2 tsp. garam masala spice
• 2 tsp. raw coconut sugar

 

Directions;

• Preheat oven to 425f.
• Cut squash in half and scoop out all of the seeds.
• Cook spaghetti squash in a baking dish with a couple inches of water, cut side down in oven at 425f for 45mins-1 hour (until cooked, fork will pierces through easily)
• Leave out peas and kale in bowls to defrost.
• Cut the chicken in to bit size pieces and then cook in a frying pan with oil.
• Melt the butter and add the garam masala spice and coconut sugar to it.
• Once squash is cooked, shred all of the inside of squash in to a large bowl.
• Add to the bowl of squash the cooked chicken, un thawed peas and kale, and butter/spice/sugar mix.
• Mix everything together and serve.

 

Makes 4 servings.

 

 

 

 

 



Lentils with Kale, Beets, Asparagus, Goat Cheese, and Pecans, with Maple Dijon Dressing

Lentils with Kale, Beets, Asparagus, Goat Cheese, and Pecans, with Maple Dijon Dressing 

 

Ingredients;

• 1 cup dry green lentils
• 2 cups water
• 1 large beet, chopped in to bite size pieces
• 1 cup asparagus, chopped in to bite size pieces
• 4 cups kale, torn in to pieces, and loosely packed in measuring cups
• 1/4 cup pecans, chopped in to pieces
• 1/4 cup soft goat cheese, torn in to pieces

 

Dressing;

• 2 Tbsp. extra virgin olive oil
• 2 Tbsp. apple cider vinegar
• 2 Tbsp. pure maple syrup
• 1 tsp. old fashioned Dijon mustard (the grainy kind)

 

Directions;

• Bring lentils and water (with a couple twists of salt) to boil, cover and turn down heat to simmer for about 30 minutes, until cooked and water is evaporated.
• Bring the beets to a boil in about an inch of water, cover and turn down the heat to simmer for about 15 minutes, until cooked.
• Sautee with asparagus in a pan with oil or butter until slightly browned.
• When all of the above is cooked, add the beets and asparagus to the lentils.
• Add the kale to a large bowl and massage the kale with wet hands to soften.
• Add the lentil/vegetable mix to the kale, mix well. The kale should wilt and soften more with the hot lentils/veg mixed.
• Make up the dressing, and mix well.
• Add the dressing to bowl of all the other ingredients and mix well.
• Top with the pecans and crumbled goat cheese.

Makes about 4-6 servings. Serve warm or cold.

 

 



My Road Trip and Healthy Travel Trips

My Road Trip and Healthy Travel Trips

Earlier this week Jason (my boyfriend) and I took a road trip to Southern BC for 3 days to go snowboarding. We do quite a bit of travelling around Western Canada, but this was an area I had never been before. We drove to Fernie, BC, making quite a few stops to sight see. 

As much as I love travel, it can really put a damper on the experience if I'm not feeling like my self. Not eating as healthy as usual, not moving for long periods of time, and the two can often result in constipation and feeling ill.. all these reasons can be distracting from your trip. Jet lag can also be an issue for longer trips and time changes. Preparation is key to feeling your best and making the most of your trip. Here is how I prepared for mine and what I brought with me;

 

Preparation;

• Bring a cooler
• If you are staying in a hotel, try to have a mini fridge, microwave, and kettle (or coffee pot, you can boil water in there too).
• Pack with you any dishes or cutlery you might need.
• Look in to the place(s) you are travelling to. If you are eating out seek out restaurants and cafes that offer healthy options. Look in to outdoor activities, yoga studios, or gym facilities, if you prefer.
• Stretch your legs every chance you get while travelling. If you stop for gas, coffee, or see something interesting to check out, get out and walk around/stretch.
• Bring magnesium citrate, just in case constipation occurs. It also helps with muscle aches and cramps.

Stay Hydrated;

Bring a water bottle and decaf tea bags.

 

Pack Healthy Snack and Meals;

If you have a little cooler that you can bring, it gives you many options!

Here is what I brought with us for this trip;

• Trail mix
• Fresh fruit; Apples, Bananas, and strawberries
• Fresh veggies (carrots, broccoli, and cauliflower) with hummus
• Olives
• Left overs from the night (I made THIS stir-fry, but with broccoli instead of Brussels)
• Cans of Amie's soups
• Banana Date and Walnut muffins
• Berries with plain yogurt and Qia
• Healthy cereal and almond milk
• Protein Bars

 

 

... and some photos from our trip :)

 

A stop to see a tree that is over 100 years old in Crowsnest Pass.

 

Another stop in Crowsnest Pass with an old mining building some ruins.

Town of Fernie.

The last day we went to Castle Mountain.

Castle Mountain, minutes after this picture we got pelted on with hail.

 

 

 

 

Sweet Potato Fries

I made these fries two days in a row, that's how good they are! French fries are one of my junk food "guilty pleasures".. and pizza and chocolate too. I have no guilt though because A) I don't believe in deprivation and treating yourself once in a while is totally okay and healthy.. and B) I have mastered how to make them taste amazing and still be nutritious for you :)

 

 

Sweet Potato Fries

Ingredients;

• 1.5 lbs. sweet potatoes
• 1 tsp. paprika
• 1/2 tsp. garlic powder
• 1/2 tsp. Himalayan pink salt
• Avocado Oil

 

Directions;

• Preheat over to 400 Fahrenheit.
• Slice potatoes, length wise.
• Spread the sliced potatoes on a baking sheet. Drizzle avocado oil over potatoes and mix until completely coated.
• Add the spices and mix until potatoes are coated all over.
• Bake in the oven for 30 mins.
• Turn the oven to broil and continue to broil until they appear browned and crispy.