Clean Eating Wonton Soup Recipe!

Every now and then I get in the mood to try a new recipe!  This weekend it happened to be Wonton Soup!  I can't take all the credit though, I actually created this rendition of a Wonton Soup based on a recipe I found in the, "The Looneyspoon Collection" cookbook by Janet & Greta Podleski.  I have heard rave reviews of this cookbook and finally invested in a copy for myself.  During the process I also discovered shopping on Amazon!  Whoa! Hello!!!

Back to the soup... did I make my own wontons?! Yes, I made my own wontons!  Sure, I could have cheated I suppose and found some already made but I wanted to do as the recipe as suggested for the most part and make my own.  Why?!  Well.. the less preservatives the better!   It didn't take that long to make and I got great satisfaction knowing I made it all from scratch (except for the wonton wrapper itself). I hope you enjoy! 

To make the filling:

8-10 oz of ground chicken 

1/4 c minced green onions

2 tsp Braggs Soya Sauce or Tamari (Or you could use a lite soya sauce with reduced sodium)

1 tsp fresh grated ginger root

1 tsp sesame oil

1 tsp cornstarch

1 egg white

30-45 wonton wrappers (these can be found near the produce section in the grocery store)

Combine the filling ingredients and mix well in a glass bowl.  Spread out wonton wrappers on the counter.  I usually lay out about 15 wrappers at a time as the wonton wrapper can dry out quickly.  Cover the rest with a damp paper towel until you are ready to use them. Once the wrapper is laid out, scoop 1 tsp of the filling mixture into the centre of the 15 wontons. Then taking a pastry brush or your finger, moisten the edges of the wrapper with water and fold one corner of the wonton over to the other corner to make a triangle. Once sides are folded,  pick up the wonton and press the other sides together so they look kind of like a mini purse and place in a bowl.  Then do the next 15 and so on.  

To cook the wontons, place them in a pot of already boiling water.  You will need to stir them at least once to make sure they haven't stuck to the bottom.  Cook/boil for 5-7 minutes. Once they are cooked drain the pot and remove them using a slotted spoon. Set aside until the soup broth is ready.

To make the wonton soup broth:  

Two boxes (900 ml) of chicken broth (reduced sodium is preferred) 

1/4 chopped green onions

1-2 tbsps Braggs Soya Sauce or Tamari (Or you could use a lite soya sauce with reduced sodium)

2 tsp sesame oil

1 tsp fresh grated ginger root

a pinch of Himalayan Pink Salt

To make the soup, bring the broth to a boil and add green onions, soy sauce, sesame oil and the fresh ginger root.  Simmer uncovered for at least 2 minutes.

To serve soup place 4-6 wontons in the bottom of each soup bowl and label the hot broth over wontons. Garnish with green onion! If following the 21 Day Fix plan, I would count one bowl of soup as: 1 yellow, 1/2 red and 1 tsp!  Enjoy!

Gluten Free Turkey Meatloaf!

One of my favourite cookbooks is called, "Everyday Paleo," by Sarah Fragoso.  I have two of her cookbooks that I found at Costco a while ago and love them! I don't follow a Paleo lifestyle but the recipes are clean, fresh and super easy. This recipe is from the, "Everyday Paleo" cookbook and I changed it up tonight and used turkey instead of beef!  It is family approved!   I hope you enjoy it!

Ingredients:

~2-2.5lbs ground turkey (or lean ground beef)

~1 cup almond meal (*if you have allergies omit almond meal and only use 1 egg instead of 2)

~2 eggs

~small can of tomato paste (6 oz)

~1 small red or white onion, finely diced

~2-3 garlic cloves, minced

~1/2 tbsp pink himalayan salt (or sea salt)

~1/2 c. finely chopped fresh basil (I used 4-6 tbsp of dried basil)
~1 tsp marjoram (*optional. I have never added this ingredient)
~2 tsp finely ground black pepper

Prep Time: 30 mins             Cook Time: 1 hour          

1.  Preheat oven to 350° F.
2.  With your hands, mix all of the ingredients in a large mixing bowl  (TIP: *I like to wear rubber gloves when mixing it!)
3.  Place mixture into a large, glass baking dish.  You can use a loaf pan if you like! I actually placed mine in a 5x9 pyrex container.
4.  Bake for 1 hour (make sure the meatloaf is no longer pink in the middle and cook more if needed).

Roasted Root Vegetables

One of my favourite cookbooks is called, "Everyday Paleo," by Sarah Fragoso.  I have two of her cookbooks that I found at Costco a while ago and love them! I don't follow a Paleo lifestyle but the recipes are clean, fresh and super easy!  This recipe is from the, "Everyday Paleo" cookbook! I hope you enjoy it!

One of the perks of this recipe is you can add in as much or as little of each vegetable as you like! I LOVE beets so this time added in a few more than the recipe called for.  

Prep Time: 30 minutes

Cook Time: 45-50 minutes

Serves: 5

Ingredients

~4-6 small beets, peeled, and cut into small chunks

~2-3 small parsnips, peeled and chopped

~2 carrots, peeled and chopped

~1 medium red onion, sliced (I chopped it in this recipe)

~1 bulb garlic, cloves removed and peeled

~1/4 cup coconut oil

~1 cup fresh basil, diced (I used a few shakes of dried basil this time- fresh of course is always better)

~1/2 tsp lemon zest (grated lemon peel)

~Himalayan pink salt and black pepper to taste.

1.  Preheat oven to 400° F.

2.  *IMPORTANT!* Make sure to cut all of the veggies so that all of the pieces are approximately the same size!  This ensures even cooking. 

3. In a large mixing bowl, toss all of the vegetables & garlic cloves.

4.  let the coconut oil, pour it over the vegetables and add to the bowl the basil, lemon zest, salt and pepper.  Toss together until the veggies are coated with the oil and spices.

5.  Spread evenly on the bottom of a large baking dish and roast uncovered for 45-50 minutes, stirring once or twice during the cooking process.

I hope you enjoy! :) 

Homemade Salsa

So funny enough, I get inspired sometimes to "use up" items in my fridge/pantry.  Usually each week I check out what I have from last week and incorporate it into the following week's meal prep. This week is were these gorgeous red onions that I bought at our local market last week.  So what better idea than to use them up in a fresh summer salsa?!

This is a recipe that I got a few years ago from our friend's Shawna & Terry Bergin. I have tried many recipes before but this one proves to be MY FAVE!  One of the main reasons besides the flavour, is simply because I don't have to peel the tomatoes before hand!  I got permission to share this recipe and we hope that you will enjoy it too!  This recipe is phenomenal and lends itself well to making it your own however you like it!

If you are wondering if this recipe is clean or not, you can be the judge.  I did make some modifications to the recipe based on some changes I have made in my own home. I used Pink Himalayan Salt instead of table salt. I also used raw sugar instead of the traditional white refined sugar.  I am certain that you could also try maple syrup or agave nectar too if you wanted.  Please enjoy!

Recipe Yields:  5x500ml jars (and around 1 cup left over which we just ate after the others were jarred)
Heat: Medium

Main ingredients:  
12 tomatoes
2 green pepper
3 c. celery
2 c. onions
1/3 cup of pink himalayan salt
* chop all vegetables and let set overnight and drain well in the morning.

Add:
1 1/2 c. raw sugar *optional (I used 3/4 c. of raw sugar)
1 1/2 c. white vinegar
1 tsp. cayenne pepper
1 tsp crushed chilies
1 tsp mustard seed
*I also added 1 cup of frozen corn for a splash of colour!

Cook all above for 45 minutes in a large pot on the stove. Then add 1 large can of tomato paste and cook another 15 minutes.

Enjoy this recipe and I hope you have a wonderful September!

Kale Chips! Easy and SOOO delicious!

Oh my gosh!  As many of you know, I have NOT had good experience with Kale. In fact it was to the point I banned it from my own grocery cart every time "I thought" that I would try it just "one more time...". Yep!  Totally true!  I have tried it steamed, sautéed, in my Shake (that was a HUGE disaster) and yes, even these little beauties I pictured above.

Anyhow a very good friend of mine offered to come to my house and actually make them FOR me to regain my trust in this "supposed" awesome green!  So she did. I ate every last bit and now have a secret addiction!

Here is how to create a delicious snack that adds that crispy crunch that we love from those regular chips we "used" to buy!  ha ha

INGREDIENTS:
*Need 1 bunch of kale
Olive Oil
Sea Salt and/ or seasonings (i.e.: cumin, paprika, garlic powder?)
2 baking trays

How To:

Preheat oven to 300 degrees
Line tinfoil on cookie sheets if you want less mess!
Peel and break apart leaves off the stalk of the kale and rinse in colander. Dry with paper towel and place on cookie sheet. 

Drizzle olive oil over the leaves and then KNEAD all the leaves to ensure that each leaf is coated with oil. (*That my friends was the missing link the first time I tried them! ha ha) 

Sprinkle with a seasoning and/or a dash of sea salt. Some seasoning ideas include: cumin, paprika, garlic powder.  I actually used a rub that I have made that I like on my steak!)

Then line the cookie sheet with ONE LAYER of kale leaves (*also another link missing when I first made them!). If the leaves are all over on top of each other they won't bake well.

Place in oven for 5-10 minutes, take out and FLIP the leaves over and bake for another 5-10 minutes until leaves are crispy! Totally addicting! May you all enjoy and feel better about getting in those greens! xo

Key Nutrition Elements for Success

Personal Nutrition is a key element in both fitness and overall health. Your body is a powerful machine but unless you fuel it properly, just like any machine, it won’t run efficiently. That is why counting calories shouldn't even be considered!  Nutrition will be a major factor in your health and fitness goals, no matter if you are trying to lose weight or build muscles or just looking for energy!

This has been an important area of focus for Beachbody with supplements like Shakeology.
The most important thing is eating whole foods and bypassing the junk, artificial sweeteners and processed foods of low quality. But healthy food alone may not be enough for your body, depending on your activity level and quality of foods in your area.  One of the GURUS on Shakeology is Seay Stanford. If you haven't heard of her, I encourage you to find her blog. I recently attended a session she did on Shakeology. She had a wonderful presentation that she shared. And one of the things that she pointed out was the fact that the majority of us are nutrient and vitamin deficient.  How do you know if you are nutrient or vitamin deficient?  Well are you fatigued all the time?  Are you lacking energy? Cranky? Moody?  Crave junk food all the time? Those are all indicators of having a deficiency in your nutrition!

For me personally, if you have ever heard my story, I "tried" Shakeology and with in ONE week, I felt rejuvenated.  I know for a fact that it WAS the Shakeology that had an impact because I ate clean and exercised a year prior to getting involved in a Beachbody Challenge group and still napped all the time!

For most people your body will benefit from the additional nutritional value that Shakeology has to offer and I am one of those people, not to mention the success stories that I frequently share!

To build great fitness results, as well as your overall health, it is important to eat enough protein to grow muscles or prevent their loss (which happens naturally over years), enough carbohydrates to support brain functions and enough healthy fats for normal functioning of the body (especially important for women). Add vitamins to this and the need for recovery after working out. Then pair that with the hectic and busy lives we live, and you will see how sometimes it can be hard to fulfill all these needs.

That is where our nutrition supplements will help. Check the supplements below to see more details on how each can help you reach your goals.

If you have time to read, I also HIGHLY recommend the book, "Superlife," by Darrin Olien.  It is an easy read and a book you can't put down once you get into it!  The book in details that the average person can understand really explains how the body works and how important nutrition and nourishing our bodies actually is!  

If you are feeling like you could add some pep to your step or are looking for some help to get back on track or to even find the track, I would love to help you reach your personal wellness & fitness goals.  Comment below or email me [Link at the top of the page]

I hope you have a fabulous week!!! 

Lime & Cilantro Cucumber Salad Recipe

As summer comes to an end - this would be a great salad to put together for an end of the summer get together!  Cilantro adds so much flavor to this recipe. A must have for our family!
 
  Ingredients

1 jalapeno, seeded and finely diced
2 cloves garlic, finely minced
3 tablespoons fresh lime juice
1/4 teaspoon crushed red pepper
½ teaspoon salt, or to taste
black pepper to taste
3 tablespoons olive oil
2 cucumbers, very finely sliced (see photos)
4 tablespoons minced cilantro, to taste

Instructions
Dice the Jalapeno and garlic and add to a medium-sized bowl.
Add 3 tablespoons of fresh lime juice, crushed red pepper, salt, and pepper.
Use a whisk to incorporate the 3 tablespoons olive oil. Set aside. Finely slice the cucumbers.
Use a mandolin if you have it, but a very sharp knife will do the trick.
Add the cucumbers to the dressing and stir together. Finely mince the cilantro and add it to the bowl. Stir to combine. You can either let it sit in the fridge to marinate for a couple hours, or serve immediately.

 Do you have any cucumber recipes that you love? I would love to hear different recipes you have made!

Tips for a Happier and Healthier Lifestyle

Whether you’re at home or at work, looking after your body is an essential step towards being an energetic, happy, and confident mom.  This has taken me a while to realize, but it is key for my overall happiness and wellbeing.

Always start with breakfast 

A good breakfast sets you up for the day; it provides the energy you need to get through a busy morning, it improves concentration and cognitive skills and of course, it stops you feeling hungry mid-morning.

 A well balanced breakfast should include a variety of foods from the main food groups:

• Aim for a combination of whole grains to provide starchy carbohydrate for energy 
• Fruit to provide valuable vitamins and minerals 
• Eggs or Shakeology to provide protein! 

During the school year, especially I don't have a a lot of time to invest in preparing breakfast so I love that I can get my protein, fruit and somedays if I choose I even add oats to my Shakeology to get in that extra carb!

Aim for at least 2-5 a day 

It may sound like a cliché but eating more fruit and vegetables really can improve your sense of wellbeing.

Fruit and vegetables help us to stay healthy because they contain so many vitamins and minerals needed by different functions in the body, particularly the immune system. They’re an excellent source of dietary fibre, which helps maintain a healthy gut and prevent constipation and other digestion problems which can cause sluggishness and fatigue.

The amount of fruit you should allot yourself per day all depends on your health and fitness goals.  A great program that teaches the basics of nutrition for lifestyle or to lose weight is the 21 Day Fix!

Include some oily fish 

A healthy diet should include at least two portions of fish a week, including one of oily fish. That’s because fish and shellfish are good sources of many vitamins and minerals such as iodine and vitamin D which we don’t find in too many other foods. Oily fish – such as salmon, mackerel, trout, sardines and fresh tuna – is particularly rich in long-chain omega-3 fatty acids, which help to keep your heart healthy and boost immunity.

Keep well hydrated

Even mild dehydration (before you even feel thirsty) can make you feel tired and irritable (even without the loss of sleep), so drink little and often throughout the day to top up your fluid levels and maintain good hydration.

Healthy Snacks

When you’re concentrating hard at work or busy with the kids at home, the brain’s energy needs are high and a fall in blood sugar levels can impact on your performance

Try the following:

• Chopped fresh fruit such as melon or berries 
• Vegetables sticks 
•  A handful of dried fruit and mixed nuts or seeds 
• Wholegrain crackers with a slice or two of cheese 
• Rice cakes topped with natural peanut butter 
• Greek Yogurt Smoothies (*Shakeology is also great as a snack!) 
• A small amount of nuts 

Avoiding kids’ leftovers Avoiding your children’s leftovers can be a big problem.  They can also be called, "BLT's" (Bites.Licks.Tastes) Why do we do this? Because it’s there? Because we still feel guilty about the starving children our own parents told us about? Because hours-old pizza crusts and handfuls of semi-stale Cheerios just taste really, really good?  Did you know that "BLT's" can easily add an extra 200 calories onto your day!

Cheers to eating healthier!

Avocado Spinach Salad

Most people love avocados. But did you know that aside from tasting great, they’re also really nutritious? In a single serving avocados have 2 grams of protein, 15 grams of healthy fats, and 7 grams of fiber! Avocados are also considered to be a low-carb food. 

Spinach is another terrific plant food that’s loaded with lots of nutritious benefits. Eating spinach nourishes your skin, hair, bones, and is an incredible source of iron and folate. It’s also low in calories. Between the avocado and the spinach, it’s a great way to eat your favorite pasta dish and still get your veggies in your daily diet.

INGREDIENTS
10 oz spaghetti or fettuccine
1 clove garlic
1 avocado
1 cup fresh spinach
½ cup pecans
¼ cup basil
1 tbsp fresh lemon juice
¾ to 1 cup pasta water
salt and pepper to taste

 INSTRUCTIONS
– Cook the pasta according to the instructions on the package.
– While pasta is cooking, add the rest of the ingredients to your blender and blend until it turns into a smooth sauce. Start with ¾ cup of pasta water and add more as needed to get the consistency you want.
– Toss the pasta with the sauce in a bowl and serve immediately.

This sauce is best served the day it is made, as it uses avocados which will turn a brownish color.

I hope you enjoy this delicious meal! Please be sure to let me know how you liked it in the comments below.

To your health!

3 Day Refresh Low Down & Results

Thank you for checking out my 3 Day Refresh Results!  The 3 Day Refresh is suggested to do quarterly to maintain a healthy body weight. I have done the Refresh twice since beginning myjourney into health and wellness! 

Let's be honest, the majority of us have ups and downs every now and again and while we have the best intentions a slip up of a workout here and a sneak of a little bit of this and a little bit of that catches up with us sooner or later!  For me (and those of you that know me, know that my biggest trigger is change aka "MOVING!!"  In November last year, I started a new job and on top of that moved unexpectedly and well, almost 5lbs heavier than I like to maintain, I felt tired, zonked and felt like I just didn't have it in me to get back my groove back!!!  So for a kick start I bought the product and had AMAZING results!

Then I did awesome! In fact I did stellar from November - July, 2015.... until our next move! Gah!  Moving box after box got exhausting!  So partly because of my exhaustion and then excuses I made in my mind about how exhausted I was, my workouts were not 100%.  They were there, they were just pitiful!  And then I totally had my hand in the cookie jar WAY more than I should have and well I just started to feel it. My weight did go up a few lbs but it wasn't even that. It was my swollen fingers, headaches,  and pure bloat!  So I embarked on the 3 Day Refresh again.  It was awesome and I felt 10x better. So what does a 3 Day Refresh typically look like?  Easy peasy!  Although not everyone will tell you that!  I met some other girls and joined a challenge group for my Refresh and through our tips and tricks, it made the refresh a BREEZE!

Here is how my July Refresh went down....
The 3 Day Refresh entails a typical day of nutrition! The only major things missing from any other ordinary day would be animal based protein, dairy, your "regular" carbs, and of course coffee (unless you can handle it black!).

Two things were tricky about the Refresh for me this time.  The first was ensuring I got the daily water intake in me!  I didn't use any tricks like fruit or herbs in my water, but I did do my best to consume the water I needed-- as plain as it was!  The second thing that I missed (not that I found it hard by any means) was the animal based protein in the three days.  By the time the 3 days was finished I was ready to take a fork to that chicken breast!


The Vanilla Refresh (Protein Shake) will never ever take the place of the protein I usually like to consume but it is do able. This time, I tried to switch it up.  One day, I added frozen cherries and 1 tsp of pure almond extract.  Another day, I simply added cinnamon.  The second day, I added fresh picked strawberries and pure almond extract!  So the best thing for you to do, is to get creative with the Vanilla Refresh!

If you like ice tea, then the Fibre sweep is a CINCH!  You just have to be sure to use the coldest water possible, then blend it and drink fast! Yum!

With the Fibre Sweep I could also have a fruit AND veggie option as well as a healthy fat.  I opeted for fresh picked strawberries, celery topped with fresh avocado & garlic! Yum!!!

I did drink herbal tea this time 2x a day!  I found this delicious Green Tea with Brown Rice that I just love! I picked it up at a local food store here. Having the tea, made the evenings go by pretty fast!

One of my FAVE recipes was the Stir Fry! It turned out so well!  I could have eaten two bowls of this stuff! I picked up fresh veggies from the local Farmer's market to enhance this wicked stir fry! 

My results for the last round were also incredible! While I didn't have much to lose the last time, I actually ended up around the same place in my weight that I did the first time I did the Refresh in November!

   

If you are interested in trying out the Refresh or a challenge group with me and adding in the Refresh you can actually get a Kick Start Challenge Pack!  That includes: 30 Days of Shakeology, the 3 Day Refresh AND a workout program of your choice (*special programs only include the Kickstart)!  Free free to find me on Facebook or send an email to: Sasijewelry@gmail.com for more information! In addition I have an additional incentive for orders placed in the first week of August!!!!
Thank you for checking out my blog!

Spaghetti Squash Chicken Chow Mein

One of my lovely challengers, Terri shared a recipe and indicated how much she LOVED it so I thought I would give it a try. I LOVE chow mein and to have a healthier version than the local take-out order made sense to me! I took the recipe she used and adapted it to include my FAVE ingredients.  Again, another family favourite! When I made it, I cooked the spaghetti squash the evening prior and shredded it and then made the stir fry the next day!  It was easy peasy and quick to prepare!  10-15 mins to be exact having the squash pre-cooked!  Choose whichever works for you!

Ingredients

1 large spaghetti squash
2 chicken breasts (cooked and cubed)
1/4 c tamari (gluten free soy sauce found at the local Supermarket)  or you could use lite soy sauce
1 large clove red garlic minced ( or 3 cloves of reg. garlic, minced)
1 tbsp maple syrup
1.5 tsp freshly grated ginger
1/4 tsp white pepper (optional)
2 tbsp extra virgin olive oil
1 onion, diced
3 stalks celery, sliced diagonally
1 large carrot grated (I used my Titan peeler - peeled them into matchsticks)
1/2 c. shredded cabbage (*optional)
1 small package of fresh sliced mushrooms, rinsed

Directions: 
Cut the spaghetti squash in half, lengthwise and scoop out seeds.  Add about 1" of water to a pyrex or glass dish. Turn spaghetti squash face down (skin side up) in dish.  Bake at 400 degrees for 40 minutes or until flesh is very tender.  When done, let cool for a moment and scoop out flesh with a fork so it breaks apart into strings and set aside.  When I made it, I let it cool and then put it in the refrigerator over night.

In a small bowl, whisk together tamari, maple syrup, ginger and white pepper and set aside.

Heat olive oil and garlic in a large skillet over medium-high heat.  Add onion, celery and cook until tender (about 3-4 mins). Be sure to stir often! Then add grated carrots and shredded cabbage and cook another minute before adding sliced mushrooms. Cook another minute longer until heated through.  Stir in spaghetti squash, cooked chicken and soy sauce mixture.  Mix it until well combined, and if you are using pre-cooked spaghetti squash make sure it is heated through before serving!

Serves 4-6 ----->21 Day Fix: 2 Green, 1/2 red per serving
Enjoy!

Chipotle Chicken with Coconut Lime Quinoa and Avocado Salad

This recipe is a new family favourite PERFECT for summer time!  I made this Friday night.  I came home from a long day at work and debated sticking to my meal plan but I did.  I found this recipe online and believe it or not, it was much simpler than it looked.  My hubby said to me, "Oh this is really really good!" For him to purposefully make a comment on dinner, I knew it was a keeper! I hope you enjoy! This meal is 21 Day Fix approved and serves 4-6!

Chipotle Chicken

Ingredients
4 - 6 small-medium boneless skinless chicken breast
2-3 tsp of  Victorian Epicure Citrus Chipotle Ketchup Seasoning OR Chipotle Powder
1 Tbsp Extra Virgin Olive Oil
1 Tbsp White Wine Vinegar
2 Tbsp Dijon Mustard
2 Tbsp Fresh Cilantro (finely chopped)
1-2 Tsp Victorian Epicure Garlic OR 2 Garlic Cloves, Minced
Fresh Ground Pepper, to taste
1.5 Tbsp Honey OR 1/2 Tbsp Stevia (*I used honey)

Combine all ingredients and put in a glass dish and marinate chicken in the refrigerator for several hours or overnight.

*The chicken was meant to marinate in the sauce for several hours however, being crunched for time, I wasn't planned ahead.  I whipped up the sauce and basted it over the chicken breast and baked it all at once. It was DELISH!  I bet it would also be great done on the BBQ. Try it out and share with me how you liked it.

Bake at 350 degrees until chicken is no longer pink (*about 35 minutes)

Coconut Lime Quinoa

Ingredients
Prepare Quinoa as directed on the bag for a serving of 4. (*My quinoa is pre-rinsed.  Double check your bag to make sure you don't have to rinse it first). It is about 2 cups of water to 1 cup of Quinoa.
Add 1/4-1/2 tsp salt and pepper to taste (*I did not add salt or pepper)
2 tsp Organic Coconut Oil
Zest and juice from 1-2 limes

Bring to a boil.  Cover and reduce heat to low. Simmer for 15-20 minutes.  Let stand 2-3 minutes and fluff with a fork.

Avocado Salad with Lime Cilantro Dressing

2 Cups of chopped Romaine/Butter Lettuce and Spinach
1/2 Roma Tomato, chopped
2 Green Onions
1/2 Small Cucumber (*optional. I did not have cucumber)
1 Avocado, sliced

Lime Cilantro Dressing

1 Tbsp Olive Oil
1 Tbsp Honey OR 1/2 Tbsp Stevia
1 Tbsp White Wine Vinegar
2 Tbsp Freshly Chopped Cilantro
1 Lime, squeezed/juiced
*Optional: Fresh Ground Black Pepper to Taste

Chop vegetables and drizzle dressing over top just before serving.

21 Day Fix Program, per serving:  1 Green, 1 Red, 1 Yellow, 1 Blue, 1.5 tsp

Interested in joining a 21 Day Fix Challenge Group? Click here to fill out an application!              
Notes: Adapted from: rxforhealthyliving.com              Enjoy! 

Baked Zucchini with Parmesan

This recipe is my new ALL TIME favourite recipe for Zucchini! And it takes 30 mins or less to be ready and on your plate!   I had gotten in the habit of chopping zucchini, tomatoes, red onion and drizzling the veggies with olive oil and sprinkling with Panko crumbs and some Epicure 3 Onion Spices and popping it in the oven.  But lately I just find I need something quick, easy and to the point. I found this recipe online under damdelicious.net (excuse the language!) just before we moved because I was limited to dishes because most of them were packed! I followed the recipe I found and tweaked it to suit my family.  I hope you enjoy it too!  This recipe serves 4, however when I made it, I doubled the recipe and found the left overs just as good!

Ingredients

• 4 zucchini (quarter each zucchini lengthwise)
• 1/2 cup freshly grated parmesan cheese
• 1/2 tsp dried thyme 
• 1/2 tsp dried oregano 
• 1/2 tsp dried basil 
• 1/4-1/2 tsp garlic powder 
• 2 tbsp extra virgin olive oil 
• Himalayan Pink Salt or Sea salt and freshly ground black pepper (to taste) 
• Optional:  2 Tbsp chopped fresh parsley leaves for garnish

Instructions

• Preheat oven to 350 degrees F. 
• In a small bowl, combine parmesan, thyme, oregano, basil, garlic powder.  Add in some himalayan or sea salt and freshly ground pepper, to taste. 
• Place zucchini onto baking sheet and drizzle with olive oil. Sprinkle the parmesan and spice mixture. Place in the oven and bake until tender (15 minutes depending on the size of your zucchini). Then broil for 2-3 minutes, or until crisp and golden brown. 
• Optional: The website I found the original recipe suggests to coat a cooling rack with nonstick spray and place on a baking sheet and then place zucchini on the rack then sprinkle with toppings bake it that way.  I didn't have a cooling rack to try it, but it would reduce having the zucchini cook in the olive oil that falls to the bottom and create a healthier option. 
• Serve immediately, garnished with parsley, if desired.

Notes

Adapted from www. damdelicious.net  Enjoy!!

Buffalo Chicken Lunch Pita

This lunch idea was inspired by my sister and her LOVE for Buffalo Chicken Dip!  I thought I would try out the healthy version she discovered and try it for my lunches this week.  This recipe was super easy to make and is easy to pack as a lunch.  You could either make the pita open faced or closed if you wanted to depending on the pita you choose.   I chose to make my pita on garlic Naan bread this week.  An even healthier option would be to choose any pita that is whole grain.

Buffalo Chicken Topping for Pitas

~4 boneless skinless chicken breasts (medium-large)
~3/4 cup of greek yogurt
~1/4 cup of Buffalo Sauce (I used Presidents Choice brand but Frank's hot sauce is always good)

Cook in slow cooker for 3 hours on low.  When done, shred the chicken and place on a warmed pita.  Top with fresh tomatoes, chopped romaine lettuce and cheddar cheese (optional).

For those following the 21 Day Fix guide:  1 green, 1 red, 1 yellow and 1 blue (if you choose to also top with cheese).

The flavour of the buffalo chicken is delicious! If you like spicy then I recommend adding more hot sauce.  The recipe is quite mild and your children may like it too!  Hope you enjoy!

Shrimp Tacos

Two of my favourite clean eating cookbooks I purchased at Costco.  They are written by Sarah Fragoso and the titles include, "Everyday Paleo and Everyday Paleo Family Cookbook." Shrimp Tacos is a recipe that I have adapted from the   Everyday Paleo Cookbook and it is truly delish!  This is a family favourite in our household!  Hope you enjoy it too!

Ingredients
1 bag of medium shrimp, shells and tails removed and deveined (I tend to by the frozen bags at the Superstore and thaw them the night before in the fridge).
2 tbsp coconut oil
1/2 small red onion, diced
2-3 garlic cloves, minced
1 green bell pepper, diced
1/2 tbsp chili powder
1/2 c. fresh or jarred salsa (restaurant salsa "verde")
10-12 large romaine leaves (rinsed and dried off)
2 cups purple cabbage
Green Yogurt
lime wedges
Optional: 5 radishes, halved and sliced
           
Method
1.  In a frying pan, heat the coconut oil over low-medium heat and sauté the garlic, onions, and bell peppers until tender.
2.  Add the shrimp and sauté until the shrimp have turned pink in colour.
3.  Turn the heat down to low.
4.  Mix the chili powder and salsa and add to the mixture in the frying pan and cook until simmering.
5.  Place the lettuce leaves on the serving dishes so they are open faced.  Add the desired amount of shrimp mixture to the leaves.  Garnish with red cabbage, sliced radishes and a dallop of greek yogurt on top.  Serve with lime wedges on the side!

Prep time: 15-20 mins

Cook Time: 7-10 mins

Serves: 3-4

21 Day Fix Approved!  1 green (lettuce, cabbage, green pepper), 1 red (shrimp, greek yogurt), 1/2 purple (salsa verde)

Clean Chicken Quesadillias

After a lunch date with a friend to a Mexican Restaurant I have been craving quesadilla's like crazy!  I wondered how I could make these the cleanest way possible and discovered it IS possible!  For starters, I invested in the smaller sized whole wheat tortilla (approx. 7") to avoid making something so big that I of course would have to eat it.  I went online to find a recipe that would work with the ingredients that I had at home.  Allrecipes.com is a great website with a variety of recipes for any taste bud.  Not all the recipes are clean however, depending on what you want to make they can be adapted.  Most proud of myself was the fact that I made my own fajita seasoning!  No more packaged seasonings for this girl!

Chicken Quesadillas (Makes approx. 10)

~3 large chicken breasts

~1 white onion

~1 Green Bell Pepper

~1 Orange Bell Pepper (any colour would work, this is just what I had)

~1 c. white mushrooms

1 TBSP olive oil

Fajita Seasoning
1 tbsp cornstarch
2 tsp chili powder
1tsp salt
1 tsp paprika (for a smokey flavor Victorian Epicure sells a Smoked Paprika)
1 tsp raw sugar
1/2 tsp onion powder
1/2 tsp garlic powder
1/4-1/2 tsp cayenne pepper (adjust to how hot you want your fajitas)
1/2 tsp cumin

1.  Cut chicken into small strips.  Toss chicken strips and fajita seasoning in a ziploc bag and place on a lightly greased foil lined cookie sheet. Use a fork to separate the chicken so it isn't all in a big clump.

2.  Broil chicken for 5 minutes until no longer pink.  Add to frying pan with vegetables and saute for approx. 10 minutes.

3.  Place open tortilla on cookie sheet and fill each half of tortilla with chicken mixuture. About 1/4 cup.

4.  Put small amount of shredded Montrey Jack & Cheddar Cheese on the mixture. 

5. Fold the tortilla over the mixture and bake at 350 degrees for about 5 minutes or until the cheese has melted.

6. Serve with fresh salsa, jalapeños and a small amount of greek yogurt if you desire.

Cheese & Broccoli Quinoa Bites with Garlic

While food prepping this week, I took a thorough look through my cupboards to see what I haven't eaten in a while.  Food prep for the week is work and time consuming but it is "worth it work!" Some weeks I stick to the usual just to save time as I seem to finally have a good handle on what I am doing now.  So when I dug deep in the cupboards to see what we haven't had in a while, voila!  I found my quinoa!  I typed in a few ingredients on the internet to find something quick, easy to make and that would make good left overs!  *That to me, is key! I found this recipe on "Alidas Kitchen" and modified it a bit.  Let me tell you, they were DELICIOUS!  A family favourite for sure! 

Cheese & Broccoli Quinoa Bites with Garlic

Ingredients
~3/4 c. of uncooked quinoa, rinsed
~1 1/2 c. of water or low sodium chicken broth
~2 eggs
~2 cups of broccoli florets, finely diced
~3/4 c. of yellow onion, finely diced
~garlic clove, minced
~1 1/2 c. shredded cheddar cheese
~1/2tsp paprika

Instructions

1.  In a medium sauce pan combine the water or chicken broth, quinoa. Bring to a boil, cover then turn on low and simmer for 15 minutes.  Then remove from heat and let quinoa cool for at least 5-10 minutes.
2.  In a large bowl, combine cooled quinoa, broccoli, cheese, onion, garlic, eggs, garlic and paprika.  Mix well.
3.  Preheat oven to 350 degrees. Spray muffin tins lightly with cooking spray.
4.  Put 2 heaping tablespoons of quinoa mixture in muffin tins. Lightly pat them down.  Bake for 15-20 minutes or until edges turn golden brown.  Makes 2 dozen.
*These can also be made in a mini muffin tin using 1 tablespoon of quinoa mixture and will make 3 dozen.

Hope you enjoy!