Displaying items by tag: protein

Saturday, 28 November 2020 20:56

DIY Hummus Recipes: Fall/Winter Edition

DIY Hummus Recipes: Fall/Winter Edition
During the autumn and winter months and throughout the Holiday season, having friends and family over is one of these seasons' best parts. You may love coming up with what will be on the menu, or it may send you into a spiral of confusion. Whichever way you lean, there's one thing that is simple, delicious, and never disappoints -- hummus. 
Hummus is a healthy dip for fresh, raw veggies, crackers, and can even be a great companion for a dollop of flavour on your meal. You can feel good about serving hummus because it's packed with protein, fibre, and antioxidants, and with how versatile it is, it leaves you with many options. 
Before you swing by the store and grab it ready-made, you may want to think about making your own hummus to impress everyone at the table. Hummus might seem exotic, but it requires very little work. In its most basic form, hummus uses chickpeas, tahini, lemon juice, and olive oil. How you season it from there varies, but there is great potential to go beyond basic hummus and get even more creative.
A way to experiment with this is by creating a hummus bar at your next gathering or even a hummus tasting plate with several varieties of hummus to enjoy. Want to make hummus that's unique for fall and winter flavours? Try these ideas.
- Roasted Butternut Squash Hummus
This one will take a little more time, but it's so worth it. You'll need to roast your butternut squash and some garlic first. Then you can add them to your food processor with fresh minced garlic, chickpeas, lemon juice, tahini, olive oil, parsley, and salt and pepper. To give this a more wintery feel, add cinnamon and cumin. Finish with a touch of smoked paprika.
- Savoury Pumpkin Hummus
Another one that will require some oven-roasting first is pumpkin hummus. Once the pumpkin has been roasted, you'll add it to your food processor with chickpeas, minced garlic, lemon juice, tahini, olive oil, ground cumin, salt, and a little water to get it into a nice, creamy texture. Toasted pumpkin seeds make a perfect garnish.
- Beet Hummus
Beets are so bright and cheery, perfect for that red holiday look. You can roast them yourself or buy them ready to go. Add the beets, garlic, olive oil, chickpeas, lemon juice, fresh rosemary, salt, pepper, and a couple of tablespoons of water to even out the texture. With some roasted almonds and fresh rosemary sprigs, it will have that wow-factor on your table.  
- Sweet Potato Hummus
Try a savoury spin on your sweet potatoes for a winning snack treat this holiday season. You can even cheat by using your microwave for cooking your sweet potato. Once it's ready, blend it with your can of chickpeas, extra virgin olive oil, a chipotle pepper, and a couple of tablespoons of water for that creamy texture. Drizzle olive oil on top before serving, and it's ready to be enjoyed.
You can also make regular hummus to contrast with these flavours and see which one everyone gobbles up the fastest. Serving any of these with fresh veggies such as carrots, celery, bell pepper, jicama, broccoli, or snow peas is a fantastic way to get healthy veggies on the table people easily will be excited to pile on their plates. 
Published in Dips & Spreads
Wednesday, 29 April 2015 15:13

Lentil Soup

This is a soup that is made frequently in our house.  It is quick and easy to make and is cost effective.  One way to save money on groceries is to incorporate more vegetarian meals.  Lentils are loaded with fibre and have a good amount of protein to keep you feeling full.
 
6-8 cups water
1 Tbsp Miso paste
1 cup lentils (green or brown), rinsed
1 onion or leek finely chopped
2 carrots chopped
1 celery stock chopped
3-4 cloves garlic minced or pressed
One 14 ounce can diced tomatoes
½ tsp thyme ( I omit and add curry)
2 tsp honey
2 tsp apple cider vinegar
1 heaping tsp Celtic Sea Salt
Sea vegetables like Wakame or Arame to taste or Dulse added after
Fresh black pepper, to taste
Bragg’s Liquid Aminos to taste
 
I throw it all in a pot and it’s done when the lentils are soft, usually in about 45 minutes to an hour. I also like to throw it in a crock pot in the morning on low, so it’s ready when we get home at night. 
Published in Soups
Monday, 23 November 2015 19:00

Protein Bars

We all like a little snack here and there, and these bars certainly deliver on taste.

Oats and raw honey are low glycemic and paired with the protein and healthy fats, these gluten free treats will not spike your blood sugar.
The chocolate chips are optional, but I love chocolate and so does everyone else in my household.

4 scoops vanilla whey
2 cups rolled oats
6 egg whites
1 cup unsweetened applesauce
1/2 tsp vanilla extract
4 tbsp peanut butter or almond butter
4 tbsp shredded unsweetened coconut
2 tsp cinnamon
2 tbsp carob powder
1/4 - 13 cup raw honey
chocolate chips

Preheat oven to 350F.

Mix together the dry ingredients, fold in the egg whites, applesauce, and peanut butter. 

Mix well, add remaining ingredients and continue to stir until just mixed. Pour into a 9X9 greased baking dish. (I used stoneware.) Bake for approximately 20 minutes or until a toothpick inserted comes out clean.

Published in Protein Bars & Bites
Thursday, 21 May 2015 13:15

Chocolate Power Muffins

These have quickly become a favourite at our house..... You be the judge!
 
1 cup spelt flour
1 1/4  cups quick oats
2 heaping tbsp cocoa powder
1 tsp cinnamon or other spices  (add more to taste) 
2 scoops chocolate New Zealand whey protein powder 
1 tsp baking power
1/2 tsp baking soda
1 egg
1/4  cup of honey  
1 cup of applesauce  ( I have omitted and added an extra banana)
1 mashed banana 
1/2 cup of vanilla almond milk
2 tbsp of olive oil
1/2 cup of chocolate chips (optional) 
2 tbsp ground chia or flax seed  
 
Add dry ingredients to wet ingredients and fold together till mixed. 
Bake at 350 for approximately 20 minutes.
Published in Breakfast
Friday, 22 May 2015 11:45

Energy Boosting Foods

To get and remain healthy, we need to make it a priority, for good health is a way of life that must be chosen.  Start by getting up and exercising for twenty minutes per day.  I always encourage my clients to give me ten, and by then you are usually hooked.  Start by walking and adding interval training to your walk.  For instance, walk for one minute and then pick up the pace and walk briskly for one minute, alternating about 5-8 times and then continuing with a cool down period.  If you are already exercising, I encourage you to DIAL UP the intensity!  
 
If you can chat, text or read while exercising, then PICK UP THE PACE! Make every minute count and you will see the changes! 
 
 
Following are some energy boosting ideas....
 
10 Steps to Increased Energy
 
Green Drinks– are extra energy food supplements containing energizing amino acids, vitamins, minerals, and proteins from sprouted grains. These drinks are powerful, and uplifting to keep you feeling energized all day.
 
Protein shakes or Smoothies for breakfast– balance blood sugar levels and regulate energy all day long.
 
Fresh vegetable juice, such as a combination of carrot, parsley, cilantro, celery, beet, ginger and a dash of lemon juice.
 
Get adequate sleep and rest– Be sure to take time for YOU.
 
Protein with every meal and snack to keep blood sugar levels from fluctuating.
 
Water is critical to maintaining an anabolic drive and produce optimal energy.  Drink eight to ten eight-ounce glasses each day.
 
Colourful salads and vegetables.  Raw foods aid in digestion because raw foods contain digestive enzymes, and the most colourful the food is, the higher it is in nutrients.
 
Essential Fatty Acids– especially Omega 3 is important for maintaining a good mood, and for good cognitive ability.
 
Never skip meals and don’t go too long without eating.
 
Acid forming foods like meat, alcohol, dairy, and sugar slow the metabolism and invite illness.  Balance is important.  Choose 25% acidic foods and 75% alkaline foods such as fruits, vegetables, and grains.  
Published in Stress