Post run, this smoothie was a great way to tie us over until we finished making dinner, which turned out to be shredded wheat, berries and soy milk… Figured we’d treat ourselves for the sweat. Actually, we just got lazy after preparing our yogurt snacks and lunches (chicken, broccoli, sweet potato, quinoa and white cheddar) for work today.
Packed with tons of fruit (and therefore mega antioxidants and fibre), with a touch of undetectable spinach for an iron boost, it was so sweetly delicious you could probably have it for dessert. The banana and Greek yogurt really give it the perfect level of creaminess to leave you satisfied.
Fruity Fibre Optics is what Dave would call this creation if he owned a smoothie stand.
2 cups frozen mixed fruit
1 cup spinach
1 cup frozen blueberries
100 g nonfat Greek yogurt
Throw it all in a blender and let er rip!
I have a Vitamix, like they have at Booster Juice or any commercial smoothie joint, that works like a charm. They aren’t exactly cheap, but do come with a 7-year warranty and grind through frozen fruit, ice, avocado pits, flax seeds, etc. like nothing else. I highly recommend this machine for anyone serious about smoothies.
Makes 2 servings.
Per serving: 270 calories, 57 g carbs, 1 g fat, 12 g protein, 12 g fibre
I can’t tell you how excited I am to make this post! This recipe is held very dear to me as it’s what Dave and I eat without fail every morning for breakfast.
I often hear people say they just don’t have time to do a hot breakfast in the morning, but the trick is to make everything the night before so that breakfast makes itself while you get ready for the day with literally a flick of a switch and a couple of stirs.
With such little hassle there’s no reason not to take advantage of a hot and healthy breakfast. A big bowl of oats is such a comforting way to start off your day (we all deserve a little spoiling) and with all that water, fibre and protein pumping through you, you’re sure to stay full well into late morning. Oatmeal (plain instant or large flake) itself is a super healthy breakfast option as a whole grain packed with heart-helping fibre, but I find the steel cut variety, being the least processed of them all, also offers a thick, hearty, chewy texture that’s truly hard to beat.
And what’s a bowl of oats without a super sidekick of protein!
1 cup steel cut oats
1 granny smith apple, chopped
1 very ripe banana, sliced
3/4 cup blueberries (I keep a bag of frozen on-hand at all times)
1 tbsp ground cinnamon
2 cups water
1/2 plain low fat yogurt
3/4 cup (366 g) egg whites
Assemble all ingredients but yogurt and egg whites, in a medium pot, mix well, cover and let soak over night. The soaking isn’t necessary, but it sure beats chopping and measuring in the early morning!)
Pour egg whites into a microwave-safe dish. Store in fridge over night.
First thing when you wake up in the morning, take egg whites from fridge and place into microwave.
Stir oats and cook at temperature 3 (low-medium). Go hop in the shower and get ready for the day!
Stir once after 30 minutes and let cook for 1o more minutes, stirring every 5 minutes. Reduce heat to low to keep warm until you’re ready to serve.
Microwave eggs on high for 4-5 minutes, depending on your microwave.
Use a fork to release egg from edges of dish. Turn dish upside down onto plate and divide into servings.
Crack a whole lot of pepper on the eggs for flavour, or explore your spice cupboard.
Place oats in serving dishes and top with yogurt.
Serve and enjoy the best way to start the day!
Makes 4 servings (of which Dave eats 3!).
Oats & Yogurt
Per serving: 249 calories, 47 g carbs (11 g sugars), 3 g fat, 7 g protein, 8 g fibre
Per serving: 43 calories, 10 g protein and that’s it!
I wanted a super light and juicy salad to accompany the dense savoury crispy garlic mint pressed tofu I made for dinner tonight. This salad worked great, beautifully contrasting the garlic and mint flavour with one of dill and mustard.
3 cups broccoli, bite-size pieces
1 apple, chopped
1 grapefruit, peeled and chopped
1 tbsp olive oil
1 tbsp grainy dijon mustard
1/2 lemon, juiced
1 clove garlic, crushed
1 tbsp fresh chopped dill
Microwave broccoli on high for 3 minutes. Chill in refrigerator for at least half an hour.
I’m in no way a blogger, but made this made these muffins today, took a bite and though they were so darn delicious that it must be shared. It’d be selfish if I didn’t! And who knows, maybe I’ll actually take to like this blogging thing…
I found this recipe here, but made a few changes. My mother had recently been down in Florida and brought back some coconut palm sugar for me. It’s a one-to-one substitute for sugar, but is low on the glycemic index so it doesn’t spike your blood sugar and make you crave sugar half an hour later, though I can’t guarantee that you won’t be craving another one of these muffins after you try one… I’m guilty of wolfing down two in about four minutes…
Sorry about the terrible photo, I wasn’t planning on making a post, so I only used my phone to snap this one.
2 1/2 cups rolled/flake oats
1/2 cup coconut palm sugar (or sugar, agave nectar or honey, you choose!)
1/4 cup stevia (I use this one, which isn’t pure stevia, so cut back as necessary if you have the concentrated stuff)
1 teaspoon cinnamon
1 teaspoon nutmeg
1 teaspoon ground cloves
1 teaspoon baking soda
1/2 teaspoon salt
2 eggs, lightly beaten
1 cup canned pumpkin puree
1/4 cup vegetable oil
1/4 cup applesauce
1 tsp vanilla extract
1/3 cup plain nonfat greek yogurt
2 cups peeled, cored and chopped apple
Preheat oven to 350 degrees F (175 degrees C).
Grind oats into a flour in a food processor or blender.
In a large bowl, stir together oat flour, sugar, stevia, spices, baking soda and salt. In a separate bowl, mix together eggs, pumpkin, oil, applesauce, vanilla and greek yogurt. Add pumpkin mixture to flour mixture; stirring just to moisten. Fold in apples. Spoon batter into 12 muffin cups.
Bake in for 40 minutes, or until a toothpick inserted into a muffin comes out clean.