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)