Looking for a super healthy summer appetizer or light dinner? Look no further than rice paper rolls! They're colorful, tasty and a cinch to make as long as you don't mind chopping veggies into thin strips...To make things quicker/easier you could buy pre-chopped veggies such as julienned carrots, strips of bell pepper, etc. Feel free to get creative with what you put in your rolls! Rice paper rolls can be the perfect 'kitchen sink' meal, i.e. a way to use up all the veggies leftover in the fridge at the end of the week!Read More
In time for Thanksgiving next week, I've curated a collection of gluten- and dairy-free recipes from the blogosphere to give you some healthy cooking inspo! Whether you're in charge of the family T-giving meal or needing to bring a dish to a Friendsgiving potluck party, hopefully you can find a recipe here that will fit the bill. I bet no one even notices how healthy they are!Read More
I bring my lunch to work every day. It's healthier and definitely saves money. My favorite kind of weekday work lunch is a hodge podge of leftovers from the night before. Meal prep and planning is essential for success and I follow the principle of 'cook once, eat at least twice.' This means if I am cooking chicken breasts + veggies for dinner (for two people), I will cook 4 chicken breasts and 4 servings of veggies so lunch is sorted for us the next day. If, for some reason, this leftovers plan doesn't pan out, or we went out for dinner, then I have to have something up my sleeve that is simple, delicious and can be prepared quickly the night before or in the morning before heading to work. This salmon and collard green burrito is my go-to! All it entails in terms of prep is a quick steam of the collard greens so they're soft enough to roll like a tortilla and a messy stir of the salmon salad ingredients in a bowl. Throw the burritos into a glass tupperware container and you're off to the office...in ten minutes (including clean up)!Read More
One of the first principles I teach my clients is to make lunch the biggest, most nutrient dense meal of the day as the digestive system works most efficiently between 10am - 2pm. With lunch being the main meal, that means dinner should be small and light because your digestion is weaker in the evening. You could do a soup or stew in the autumn and winter and a salad in the spring and summer. This nutrient-dense steak salad is a great option for a light weeknight dinner. You'll feel full from the protein, healthy fat and fiber while keeping the calories pretty low at around 400. Plus it's totally delicious and satisfying!Read More
Spring is here! So it's time to start transitioning away from the heavier comfort foods of winter and into light, cleansing spring fare! This doesn't mean you have to eat salads three meals a day. Instead, focus on flavored steamed veggies, brothy soups, sprouts and lighter proteins like beans/legumes, lean meat and fish. These tacos are a wonderful option for a weeknight dinner. Maybe you can even eat them outside on the porch like we did last night!Read More
Who doesn't love a crock pot meal in the winter? How good is a "chuck everything in and walk away" dinner? It's freakin awesome is what it is. This crock pot roast is as quick and easy as they come. It literally takes 2 minutes to prep, which you can easily squeeze into your morning before racing out the door. The cauli mash isn't too difficult or time-intensive either, apart from the 25-ish minutes it takes to roast in the oven. But, again, you're able to pop it in and walk away. Then you just have to whizz it in the food processor and you're ready to serve! If you're like me and feel a meal is incomplete without something green, you can saute up some spinach super quick or steam some kale, chard, or beet greens (pictured here). Recipe for this simplicious weeknight meal comin'atcha.....Read More
This stuff is straight Sunday night comfort food. Not mac n' cheese, not pizza, not take-out sushi....Nope, I want mushy, creamy, Indian-spicy dal. For my dal, I use split yellow mung beans. I've already expressed my love of mung beans here. But these are special mung beans. These have had their green husks taken off which removes the gaseous content of the bean making it much easier to digest. Without a husk to keep each bean intact during cooking, they all turn to mush. Mmmm.. So split yellow mung beans are the perfect food for babies/the elderly, as well as for healing the gut and cleansing your digestive tract.Read More
This dish has Fall written all over it. Eating a stew that's been simmering all day in the crock pot on a chilly night - that's what I look forward to as the days get shorter and the nights get colder. To make this dish, you don't have to have a tagine. In case you're wondering, a tagine is a conical shaped pot with a wide, shallow base and a tall lid fitting snugly inside. As the food cooks, steam rises into the cone, condenses, and then trickles down the sides back into the dish. Ideal for stews and, of course, tagines. It's cool to have if you want to wow your dinner guests, but realistically I don't have enough room in my kitchen cupboards. So a dutch oven, or a crock pot, will serve the same purpose and you probably already have at least one of those. I've outlined two different ways you can make this dish depending on time constraints and equipment you own. You can serve the lamb with spiced millet (recipe below) or, for a Paleo-friendly version, serve with cauliflower rice.Read More
When people choose, or are instructed by their doctor/nutritionist, to start following a gluten free diet, it's common for them to feel like all of their favorite foods are being taken away from them -- pizza, pasta, sandwiches, muffins, cereal, cookies, beer, etc. While I completely understand how it can feel this way at first, I love providing my clients, friends, family, etc. with recipes that are delicious and naturally gluten free, as well as surprising them with ways to make their favorite gluten bomb foods sans gluten! This recipe is a perfect example of one of those surprises! Gluten free pizza? YES. While there are a few ways to make gluten free pizza crust, using polenta is definitely in the top three. It's pretty much fool-proof and hardly takes any time or effort. The nature of polenta is that it firms up and becomes quite dense when cooked. This is perfect for our pizza-crust purpose as the goal is to be able to cut it and hold your slice with your hand without it falling apart on you. While it looks like there is a lot to do in this recipe, it's really quite simple. If you're proficient at multi-tasking, you could have your pizza on the table in 45 minutes!Read More
Spring is the time of year when our bodies naturally want to "spring clean" or detox after the heaviness of winter. If you tune in, you may notice that your appetite naturally begins to wane during the months of spring. Spring boosts natural fat metabolism which, in turn, decreases cravings, hunger and appetite in order to reset fat burning, start detox and loose any extra weight carried over from winter.Read More
Ok guys, here I am delivering on my promise from last week. If you're thinking of giving the Two Week Red Meat Experiment a try, this is the perfect dish to make on Sunday for a week's worth of no hassle red meat lunches. Portion it out into mason jars and bring one to work with you each day. Too easy! Even if you aren't doing the Experiment, this recipe is sure to please! I'm on a bit of a chili-making kick at the moment and this one is by far the best from my repertoire. Hearty, protein-y, spicy and moreish -- what more could you want from a winter lunch? It will get you through your afternoon without thoughts of chips or chocolate (I can pretty much promise). I'd definitely recommend doing one of the two creamy-add-ons, as well as garnishing with a healthy handful of cilantro to get some green into your midday meal.Read More
As a nutrition coach, I always trying to get my clients to eat more vegetables. I follow a general approach of teaching my clients to 'crowd out' the junk by adding in lots of nutrient-dense foods, especially veggies. One of the common hurdles on the road to a plant-based diet is that fresh produce often entails a lot of prep work (washing, peeling, chopping) and that takes time! Time that most people don't have! So what do I tell them?? Eat frozen veggies. When it comes out of my mouth, a tiny part of me cringes a little because few things make me happier than coming home from the farmers market / grocery store and stocking my shelves and fridge with heaps of fresh fruits and veggies, and I want my clients to share in a similar (probably not quite so enthusiastic) joy. BUT I would much rather them eat all frozen produce than put the idea of eating vegetables in the "too hard basket" in view of the time factor. That said, I decided to do a little bit of research around the nutritional value of fresh versus frozen vegetables and I was pleasantly surprised and humbled. The science gave me the humbling I needed to shut down that little cringer when I promote frozen produce to my clients.
There is no denying the convenience of frozen produce, but let's check the science on whether we are sacrificing micronutrient and antioxidant value for the sake of luxury...Read More
I love this meal. Any time of day, it hits the spot beautifully. I have no qualms about eating breakfast foods for dinner or lunch foods for breakfast. You'll often find me having a bowl of porridge for dinner or a piece of salmon for breakfast. I don't categorize foods or meals as only appropriate for certain times of day. If it's delicious and healthy, I'm down.
Eggs are, in my mind, the perfect food, not only for their nutritional profile but also because of their versatility for breakfast, lunch and dinner. They are chock full of high-quality protein, healthy fats, as well as being an awesome source of antioxidants, Vitamin A, D, potassium, folate and calcium.Read More
I absolutely adore clean, fresh and vibrant Asian flavors. My first exposure to, and subsequent adoration of, Asian cuisine was during my first visit to Asia four years ago with two of my best mates, Anna and Alexandra. "The Asian Crew," to which we are often referred (which is funny, but more strange, considering we went to high school and college together too - not just Asia - ha), backpacked around the southeastern countries of Asia (Vietnam, Laos, Cambodia, Thailand, and Singapore) for two months after graduating from UVa. In addition to visiting temples, getting scuba-certified, hiking through jungles, rafting down rivers in inner-tubes, and drinking vodka from buckets (as you do when you're 22), we embraced each country's slightly different cuisine and were even 'cultured' enough to take a cooking class in Cambodia! While none of us had much of a cooking background, we had such exciting experience learning about and experimenting with all the Asian ingredients which were so foreign to us at the time. I remember being so inspired to get home and cook up for our parents all the recipes we learned during our class. Unfortunately that plan never eventuated (maybe because we couldn't find banana leaves in Richmond?), but hopefully the recipe notes are still somewhere at home that I can dig up now that my Asian food passion has made a resurgence.
When I say I love Asian food, what I mean is that I enjoy certain flavors and styles of cooking, rather than any particular country's cuisine. If I had to choose, though, I would say I favor Thai, Vietnamese and Japanese the most, over Chinese, Malaysian or Indonesian. When you consider that many of these Asian countries share borders, and inevitably, common ingredients, it's no wonder Asian Fusion cuisine, which is just combining flavors from different countries, has become so popular.Read More
Wanna know the secret to cutting the office afternoon snack attack?
Eat an amazing lunch!
So simple, but so crucial.
When we eat the same ol' unsatisfying meal day after day, or simply don't eat enough, for lunch, it's no wonder we find ourselves raiding the kitchen in the break room or, worse, the vending machine come 3 o'clock. Instead, if you make your mid-day meal delicious and satiating by including some good fats and protein, those heavy eyelids and uncontrollable sugar cravings will become distant memories.Read More