Protein Pick Me Up!

I'm still in uni - done soon, thank goodness, but I'm still chuggin' away at it! Anyways, I've frequently found that when I come home from classes, I need a boost. Same goes for Tom when he gets home from work; in desperate need of a boost!

So, I always try to keep our lunches and dinners protein-packed, especially since we're back on the health-fueled road! Easy to make, with 30g protein in one serving, here's the deliciousness:

After-Class Lunch or Dinner Pick-Me-Up
500g Soyganics Smoked Tofu (find at Sobey's), diced
200g shrimp, peeled (I use pre-cooked, but if you use raw, make sure to cook them first!)
1/2 cup cauliflower florets
1/2 cup broccoli florets
7 - 8 small, white button mushrooms, sliced
1 cup peas (frozen is fine)
1 stalk green onion, chopped
1 tsp turmeric
1 tsp yellow curry powder
1/4 tsp thyme
1/8 tsp ground rosemary
1/2 tsp garlic powder
1/2 tsp onion powder
salt and pepper to taste

1/2 cup uncooked quinoa
water

canola oil

In stovetop pot, pour quinoa and 3/4 cup water. Bring to boil, and then reduce heat to simmer for 15 minutes.

Place canola oil in large stovetop skillet or pan over medium heat. Place tofu in pan and stir, cooking for about 3 minutes. Reduce heat to medium-low, and add cauliflower and broccoli, and let cook for about 5 minutes, stirring occasionally. Add peas and mushrooms, and stir (if you are using frozen peas, stir until the ice has melted off of them). Add spices, stir until thoroughly combined, and let sit for 5 - 7 minutes until fragrant. Add to quinoa and stir. Sprinkle green onions over top and serve.

Enjoy!

(C)Katherine Wittman

Namaste.

Make Every Morning Count

One thing I've learned in my "quest" to become healthier is that every single thing you put in your mouth counts. Now, obviously one cheat meal won't be the end of everything, but getting into the habit of even one big cheat meal a week can really derail you... especially if you're like me and your willpower isn't that strong!

I can't eat a big breakfast - it makes me feel sick. So, I'm usually limited to egg whites with some seasoning, but it isn't enough to get me through the day until lunch (with school and work my schedule is tight). When my friend Stacey introduced me to smoothie bowls, I was pumped! So, now, because I'm usually on the go, I drink my breakfast along with my egg whites.

(C)Katherine Wittman

This beauty has 10g protein, 9g fibre, just over 50% daily recommended Vitamin C intake, and a whole lotta taste!

Cherry-Banana Breakfast Smoothie

1 cup Silk Unsweetened Coconut Milk
1 cup no sugar added frozen dark cherries
1 banana
1 tsp flaxmeal
1 tsp chia seeds
3 tbsp vegan yogurt
1 tsp lemon juice
1 tsp vanilla extract
handful of kale, chard, or collard greens

Place all ingredients in blender, food processor, or NutriBullet. Blend until smooth. Enjoy!

Namaste.

Spaghetti in a Tangy, "Cheesy" Vegan Sauce with Lemony Herbed Mushrooms

Don't let the lengthy title, ingredient list, or instructions fool you; this pasta dish is super easy and takes no time at all. Perfect for a busy night when you're working late, need something filling in a short time, or just simply don't want to cook, but don't want to order in.

There are a few ways to make this "cheesy", but the best (and most colon-friendly way - confused? Check out my post from yesterday) way is listed first in the recipe. You'll likely have all of these ingredients in your pantry/frig already, and you can always make this without the gluten-free or dairy-free ingredients if that's not your kinda thing.

This would also be a fantastic recipe to use any skinnypasta HIGH PROTEIN or upcoming SUPERFOOD fresh pastas with... just saying :)

Spaghetti with a Tangy, "Cheesy" Vegan Sauce with Lemony Herbed Mushrooms

spaghetti, linguine, or any other pasta (enough for 4-6 people)

1 tbsp. Becel Vegan Margarine

2 tbsp. minced garlic

3 tbsp. Bob's Red Mill Gluten-Free All-Purpose flour

1 tsp. corn starch

2 cups dairy-free milk (I like So Delicious Unsweetened Coconut Milk)

1/2 cup cashews and/or almonds

2 tbsp. + 3 tbsp. lemon juice (fresh-squeezed or bottled)

1 tbsp. + 1 tbsp. onion powder

black pepper

1 tbsp. dill weed

1 tbsp. rosemary

1 tsp. dried basil

6-8 white button mushrooms, sliced

2 tsp. + 1 tsp. lemon zest

olive oil

salt

1. First, make the "cheese" part of your "cheesy" sauce:

 - in a blender or food processor, mince cashews and/or almonds to a powder (near-powder is okay)

- add 2 tbsp lemon juice, 1 tbsp onion powder, black pepper to taste, a pinch of salt, and a splash of olive oil and blend until smooth.

- add water if needed until the "cheese" mixture is smooth

[Other options include: cream cheese (dairy-free if needed), nutritional yeast, or shredded cheese (dairy-free if needed)]

- set aside

2. Bring water in a large stove-top pot to a boil, and throw in a few pinches of salt. Toss in pasta and cook according to instructions.

3. Melt margarine in large skillet. Add garlic and cook, stirring often, until fragrant. Add mushrooms and stir. Add 3 tbsp of lemon juice, a splash of olive oil, stirring frequently. Add lemon zest, dill weed, rosemary, basil, and 1 tbsp onion powder, continue stirring. 

4. Once mushrooms are browned, add another splash of olive oil, stir in flour and corn starch. 

5. Add milk slowly, stirring as you pour. 

6. Add your "cheese" mixture (or optional other "cheese"), and stir until the sauce is smooth. Sprinkle remaining 1 tsp. lemon zest and a dash of black pepper to sauce, and stir.

7. Once pasta is ready, drain and toss with sauce. Serve with whichever garnish you choose.

Enjoy!

Sidenote: YES, you can eat amazingly on a vegetarian/vegan diet! Albert Einstein was known for being "onto things", and he said this:

Yup.... way to go old man!

Namaste.

Almondine This!

It seems like just a few posts ago where I was bitching (slightly... nope... full on bitching) about not being able to eat fish or seafood. It was a dark time, it was a gloomy time... it was a bitchy time. BUT now I'm able to eat fish (and some seafood) again!

My doctor couldn't exactly explain why, but after consulting a holistic nutritionist friend, she suggested that it may be due to my one and only colon. The way she explained it to me, inflammation and irritation in the colon can cause your body to intercept harmless food proteins and nutrients as harmful, thus causing reactions and 'creating' allergies. Confused yet? I still am.

Colon health is integral in staving off allergies, and helping to prevent 'new' ones. Mercola.com states that,

"Allergies [m]ay [a]lso [b]e [d]ue to Leaky Gut Syndrome. Besides being associated with inflammatory bowel diseases like Crohn's and ulcerative colitis, or celiac disease, leaky gut can also be a contributing factor to allergies... Once the integrity of your intestinal lining is compromised, and there is a flow of toxic substances 'leaking out' into your bloodstream, your body experiences significant increases in inflammation... According to a growing number of experts, including Dr. Loren Cordain, a professor at Colorado State University and an expert on Paleolithic lifestyles, humans are NOT designed to eat grains, and doing so may actually be damaging to your gut."

Anywho, my point is that, since I've been eating to 'treat' my colon, I've been happier, clearer, and healthier! Pinterest has definitely helped me to find some recipes, and then create my own gluten-free, dairy-free, colon-friendly recipe, just like what I had for lunch today.

Today's lunch was adapted from Kings Markets for one person, but you can adapt it if you are feeding your fam. Only 394 calories per serving, and 34.4 g of protein (according to MyFitnessPal)!
*note: I only used Rice Wine Vinegar as I didn't have Lemon Juice. Super tasty!

Filet of Sole Almondine

1 1/2 tbsp sliced almonds
200 g sole fillet (you can get individual sole fillets for around $3.00 CAD at Sobey's)
1 tbsp Bob's Red Mill Organic Coconut Flour
1 tsp garlic powder
2 stalks green onions, chopped
1 tbsp Becel Vegan Margarine
1/2 tbsp Rice Wine Vinegar
black pepper to taste
dried or fresh parsley to taste

1. Combine coconut flour, garlic powder, and black pepper; coat filet with mixture. Melt 3/4 of the tbsp of margarine in skillet over medium heat. Sauté filet until golden on each side (about 3-4 mins per side, depending on your stove).
2. Remove filet from skillet to your plate. Combine sliced almonds and green onions in skillet with the remaining 1/4 tbsp of margarine and stir until fragrant (don't "over-toast" the almonds!).
3. Spoon onion and almond mixture over filet and sprinkle with rice wine vinegar and parsley.
4. Enjoy!!!

(c)Katherine Wittman

Namaste.

Enjoy Pasta Again!

Quick, what's the first thing that you think about when you hear the word "pasta"? For me, it was usually "CARBS!"; although pasta is easy, of course, I never got excited or happy about 'having' to have pasta for lunch or dinner. Plus, even gluten-free pasta can be packed with soy, sugars, and other additives that can make a bowl of pasta more of an indulgence than a healthy alternative. The good thing about most gluten-free pastas is that they fill you up without having to have too big of a portion, but they leave you with that heavy feeling. And, most people go gluten-free to avoid that heavy feeling. So.... lose-lose situation, right?

Not anymore! Skinnypasta, created by two Italian sisters from my own stomping ground of Calgary, Alberta, offers a "superior level of nutrition", giving you what other gluten-free pastas (yes, even corn-based ones) cannot: non-GMO, no soy, no rice, no corn, no nuts, no additives, all-natural, no preservative, plus amazing taste. They even have high-protein, low-calorie pastas (your favourites - spaghetti, fettuccine, linguine), and vegetarian, gluten-free entrees (ummmm... pretty sure that these pastas were made for me!).

I've recently tried the gluten-free, vegan, individual-serving Butternut Squash Ravioli... oh yes, didn't I mention that Skinnypasta has handy individual entrees for when you need a healthy lunch or dinner? Yup... they were made for you, too! 

The ravioli - 5 out of 5 stars absolutely - it was a serious treat to have ravioli again without that heavy, "I-just-cheated-on-my-diet" feeling. And, my picky husband and I thoroughly enjoyed the Gnocchi in Pomodoro Sauce family meal so much that we couldn't wait to eat it (as is obvious in the picture below), so you get the end result of our meal. Three words: OM NOM NOM!

Couldn't wait to eat it... so here's the end result (Gnocchi in a Pomodoro Sauce by SkinnyPasta)

So, you ask, what's next for my love affair with Skinnypasta? Well, I can find it in-store (if you can't find it in a store near you, request it via Skinnypasta's website here), or I can order it online (hellll yes!) to get my fix. Bring pasta back into your life!

Tried it already? Let me know what you thought of it in the comments or on my Facebook or Twitter pages. 

Namaste :)

Fantastic "Fish" Sticks

Fish is amazing. Bar none. But, for those of us who have a severe allergy to it, it's not so amazing (though I often dream about a delicious smoked salmon.... ah).
In my cooking, I often try to experiment with the food to make it work for me and what I'm craving... though this hasn't always been successful... but these "fish" sticks really worked. They're great reheated as well. You can substitute chicken for turkey if you prefer; turkey just gives that flakiness that we love from the original fish sticks. Enjoy!
Also, in the spirit of fish sticks, these are fried, but you can also bake them in the oven at 450F for 30 minutes (15 minutes, flip, another 15 minutes)


"Fish" Sticks
2 turkey breasts
1/2 cup olive oil
1/2 cup Kinnikinnick gluten-free panko style breadcrumbs
1 tsp ground rosemary
1 tsp paprika
1/2 tsp chili powder
1 tbsp garlic powder
1 tsp ground black pepper
1/4 tsp yellow curry

You will need a medium-sized skillet.

In small, shallow bowl, pour in 1/4 cup olive oil for dipping turkey breast. Cut turkey into strips and dip completely in olive oil. On medium-sized plate, combine breadcrumbs and spices. Dip turkey strips and coat completely in breadcrumb mixture.

Heat stove to medium. Pour remaining olive oil into skillet and place turkey strips into skillet. Depending on your stove, turn strips as until they are lightly browned on both sides.
Enjoy!

Nommmm :)

Perfect Potato Latkes

My husband's mother is a great cook, and she loves to make new things for us when we visit for dinner. A couple of weeks ago, she made these great potato pancakes that I gobbled up (she's great at being mindful of my allergies) and really inspired me to create my own potato latke.

Now, this recipe is pretty standard (I'm guessing), but it is really good and, of course, my own.

My recipe can also be eaten just as a mashed potato recipe, but making them into those latke "pancakes" makes it that much better. I served this with a simple salad and made for four so that there was some left over for lunches, plus a bit more.

As always, you can make it into something that is not gluten or dairy-free, but this is how the gf df peeps do it - what what! ;)

Gluten and Dairy-Free Potato Latkes

5 russet (or yellow) potatoes, peeled

1 cup carrot, grated

2 green onions, chopped

1/2 cup bacon bits (omit for vegetarians)

1/2 tsp. onion powder

1/4 tsp. garlic powder

1/2 cup Daiya brand cheddar-style "cheese"

1/2 cup Tofutti "Better Than Cream Cheese" Plain cream cheese

1/4 cup Becel Vegan Margarine

1/2 cup So Delicious unsweetened, plain coconut milk

1/8 tsp. basil

olive oil or cooking spray (for frying only)

Place potatoes in large stove-top pot, fill with water so that potatoes are completely covered. Bring water to boil, and cover pot. Once boiled, reduce heat to low-medium and let potatoes sit for 15 minutes or until soft. Drain water.

Melt cream cheese and margarine together until liquid and add milk and basil. Stir until thoroughly combined. Add cream cheese mixture to potatoes and mash until smooth or desired texture is reached.

Add Daiya and remaining ingredients and combine thoroughly.

In stove-top pan, heat olive oil or cooking spray over medium heat. Scoop potato mixture into round, pancake-like shapes on pan. Depending on stove, let fry for 5-7 minutes and flip.

Serve hot and enjoy!

(C)FrenchOnionSoupBlogCalgary

Happy Holidays!

We will be back January 2nd with some new posts on all things wisdom, inspiration, and even some new recipes!

Have an incredible holiday season and a Happy Happy New Year - we are looking forward to seeing you all again in the New Year!

May 2014 be the year that you spread your wings and FLY :)

Kick Your Sandwich Into High Gear

I looooove a good duck pate. I just do. I know, it's a liver spread, but wow is it ever good! I blame my Grade 7-9 French teacher for this... 

But keeping pate and making pate are hurdles that I don't think that I'm really qualified to jump over just yet, so I have to make do with what my imagination and skills provide.

So, I present my take on the pate spread to light a fire under your boring sandwich's butt!

(FYI: This does not include any actual liver; but it will spread and look like a pate)

Also, you'll need a crockpot for this one.

Turkey & Avocado "Pate" with Sauteed Red Peppers and Caramelized Onions

500 mg lean, fat-free ground turkey

lightly toasted pieces of gluten & dairy-free bread

1/2 bottle of light, sodium and fat-free gluten/dairy free Italian salad dressing

1 tbsp pepper

In crockpot, combine turkey, Italian dressing and pepper thoroughly. Turn crockpot to low and leave for 7 - 8 hours (do this first thing in the morning). When time is up, turn crockpot heat to high and leave for 1 more hour.

Turkey should be a deep brown colour and finely minced.

While waiting for turkey, make avocado mixture and veggies:

2 avocados, pitted

2 tbsp lite mayo

1 tsp garlic powder

1 tsp lemon juice

1 tbsp pepper

1/2 or large onion, chopped

1 red bell pepper, cut into strips

1 tbsp Becel vegan margarine

Mash avocados in medium-sized bowl along with mayo, garlic powder, lemon juice, and pepper (I like to leave chunks of avocado). Cover and refrigerate.

Melt margarine in medium-sized frying pan. Add onion and pepper, stirring frequently until onion is caramelized.

Once timer rings for turkey, add to avocado mixture and combine thoroughly. Avocado-turkey mixture should take on the consistency of a pate. Spread across toasted piece of bread.

Top with caramelized onion and red pepper and sandwich.

Enjoy!

(c)FrenchOnionSoupBlogCalgary

Get the Good Facts on Good Fats

Avocados are PACKED with good fats and have been branded a "superfood". That's right, move over quinoa! Check out Best Health Mag's post about health benefits of avocados here. The thing I find with avocados, though, is that they rarely take centre stage in a dish (except for guacamole), and they rarely get any credit for lending that lasting, buttery taste we all so crave.

So, I created this simple, avocado-featured salad to quench your good fats craving and satiate your stomach.

Ahhh-vocado Chicken Salad
2 avocados, without skin and pit
1 boneless, skinless chicken breast - cooked and pulled apart
1/2 cucumber, diced
3/4 leek, diced
2 tomatoes, diced
2 small red bell peppers, diced
1/2 large carrot, julienned
2 stalks celery, chopped
2 small apples, diced
2 tbsp. lite mayo
1 tsp. lime juice
1 tbsp. garlic powder
1 tsp. onion powder
sprinkle of curry powder
1/2 tbsp. black pepper, crushed
dash of paprika
dash of salt

In large bowl, combine all vegetables (except avocados) and chicken breast.
In small bowl, mash avocados until chunky-smooth. Add mayo, lime juice and spices and stir thoroughly. Combine avocado mixture with veggies and chicken thoroughly. Serve with my chicken tenders or tofu sticks.
Enjoy!
(C)FrenchOnionSoupBlogCalgary

Lovely, Lovely Lentils

This is an awesome, vegetarian recipe! Lentils are very high in protein and pack a nutritious, low calorie punch to spice up your dinner routine! Go meatless at least 4-5 days a week if possible.
(When I say 'gutted', you say 'fight'! No, but seriously... when I say 'gutted', I mean cored - cut the top off of the pepper and shake all those little seeds out from your lovely, gutted pepper)

Note: this recipe has been updated a bit since I first posted it almost two years ago :)

Lovely Lentil-Stuffed Peppers

2 bell peppers, gutted
1/2 cup red lentils
1 can black beans, rinsed and drained
2 tbsp. lite mayo
1/4 cup Kinnikinnick gf/df bread crumbs
1/2 cup gf/df, low sodium vegetable broth
(note: for non-veg, use beef or chicken broth)
1/4 cup medium salsa

2 tbsp. crushed pecans
2 stalks green onions, chopped
1 tbsp garlic powder
1/2 tbsp onion powder
1/2 tsp. paprika
1/2 tsp. chili powder
1/4 tsp. coriander
1/4 tsp. yellow curry powder
1/8 tsp. white pepper
1/8 tsp. basil
2 large bay leaves for garnish

In small stove-top pot, bring broth to boil. Add lentils and black beans and stir often. Once mixture is thick and soft, use masher to make it smooth, and then add the remaining ingredients. Stir after each addition.
Cover lentil mixture and let stand for about 5 minutes.
Pipe or spoon lentil mixture into each bell pepper (if lentil mixture is too runny, add more breadcrumbs or pecans).
Serve with salad or home fries (or grilled veggies - OM NOM NOM!)
Enjoy!

Also (amazing idea) - you can use the extra lentil and bean filling as a kind of burrito filling for tomorrow - YUM!

(C)FrenchOnionSoupBlogCalgary

It's So Delicious!

Stop the presses!

You can be dairy free this Christmas without cheating and taking a sip of that lactose, dairy-packed egg nog at the holiday party and totally regretting it later.... we've all been there - don't deny it!

So, take a taste of So Delicious Coconut Milk in three holiday flavours this holiday season to stick with the Dairy Free Diet!

Alisa at Go Dairy Free has written an awesome review about it here:

http://www.godairyfree.org/product-reviews/so-delicious-dairy-free-nog

Ch-ch-ch-check it out!

Easy, Delicious Dessert!

I love a good dessert... something that love goes into, something homemade, something sweet! When I was a teenager living at home, I took great pride in cooking for my parents. So, one night I made a fabulous dinner and then felt the need to top it off with a dessert. They loved it and it has been sitting at the back of my mind for a looong time - I think I've only made it once since then! Now, this isn't a "healthy" recipe per se... so it is NOT for those who are doing the whole clean eating thing as it does use sugar. But, it is a delectable delight; enjoy!

Sugared Vanilla Banana Dessert

2+ bananas, peeled (depends on how many you are making for)

2 tbsp vanilla extract

1 tbsp brown sugar

1/2 tbsp white, granulated sugar

pinch of cinnamon

pinch of cloves (ground)

sorbet/ ice-cream (optional)

In small (large enough to hold an entire banana) pan, heat vanilla on low. Once vanilla begins to bubble, stir vanilla to ensure that it does not stick to the pan. Turn heat to simmer. 

Place bananas in pan and sprinkle sugars, cinnamon, and cloves on top. After 1-2 minutes, turn over and sprinkle sugars, cinnamon, and cloves on the other side. Once both sides of bananas slightly caramelized, cut banana in two and serve over sorbet (vanilla) or ice cream (dairy free or not),

Enjoy!

(C)FrenchOnionSoupBlogCalgary

Cleanse Your Mind

The most prominent diet or health phenomena going on today is that of the "cleanse". People are cleansing by means of the Paleo Diet, the 'Clean Eating' (ie. no sugar) diet, the GLUTEN AND DAIRY FREE DIET (yay!) and also 'juicing' (NOT steroids, but consuming fresh juice from fruits and veggies - watch the documentary about it here). These are all awesome, and we all know that it takes a healthy body to have a healthy mind... but are we putting enough emphasis on the mind part of this equation?

We have to remember that we need to cleanse our minds, too! To often we focus on achieving optimal bodily health (the societal expectation of the "perfect body") and not enough on making sure our minds achieve optimal health.

To do so, we should focus on happiness and peace; what achieves this for us? Is it dancing to our favourite song or spending time with those we love the most? We could enjoy a massage, or a day out with our friends. I often "detox" my mind by listening to my music, or having a drink with a friend! Tom and I also talk about how we are feeling, and relay our ideas off of each other - even planning for the future relaxes my mind and creates a cleansing sense of happiness that lasts!

This is then, of course, motivating to keep the other part of the equation - the body - in good health, too! We should always have the health and wellness of our mind as our top priority... and trust that the whole "healthy body" thing will come once we achieve clarity of our minds!

Namaste.

Navigate the Holidays

There are three words I think of when I think holiday season: "OM NOM NOM!"

Sometimes, however, eating with a gluten and dairy allergy can become a major annoyance when you get a beautiful turkey stuffed with white bread chunks and Panko bread crumbs...  so much gluten!

Do NOT brush off your allergies and think, "Oh, I've been good - one night won't hurt."

Just don't do it. I made that mistake and I paid for it. A moment on the lips and a world of hurt for your colon!

Now, though, I usually bring my own food with me if the family member we are visiting doesn't know how to cook gluten and dairy free or, more often that not, doesn't want to.

Here's a recipe for turkey stuffing for Thanksgiving, Christmas, Easter, or just dinner!

(Try this in a sandwich with some leftover turkey, mayo, and pepper - yum!!)

This makes for about 4-6 people

Gluten & Dairy Free Holiday Stuffing

4 pieces of gluten and dairy free bread, toasted and crumbled

1/2 cup Kinnikinnick Panko style gluten and dairy free breadcrumbs

1/2 sweet onion, chopped and carmelized

1/4 cup vegan margarine (I like Becel)

1 tbsp. plain, unsweetened coconut milk

poultry seasoning to taste (put as much of this stuff in it as you want - it makes it!)

Mix ingredients together and stuff into turkey. Following cooking directions for turkey and leave stuffing inside until turkey is removed from oven.
If turkey drippings are available, mix about 1 tbsp. into the stuffing after it is placed into a separate bowl to be served.
Enjoy!
(C)FrenchOnionSoupBlogCalgary

Tom's Tasty Taters

I have to laugh at the title - alliteration at it's finest!

Anyways, here's a quick recipe by Tom for some very tasty veggies. Quite simple, really, but delicious all the same. You also get a bonus; his "recipe" for his Cajun BBQ spice - yum!

Tom's Tasty Taters

4 large russet potatoes, washed

1 large red onion, chopped

2 handfuls baby carrots

1-2 tbsp Montreal Steak Spice (original)

1-2 tsp Cajun spice mixture

1 tsp lime juice, drizzled

1 tsp maple syrup, drizzled

2 tsp Becel Vegan Margarine, evenly distributed

sprinkle of brown sugar

Cajun Blackened Spice Recipe

2 tsp paprika

3 tsp thyme

2 tsp onion powder

3 tsp garlic powder

1/2 - 1 tbsp white sugar

1 tsp salt

2 tsp pepper

2 tsp cayenne pepper

1/2 tsp oregano

1 tsp cumin

1/2 tsp nutmeg

Place vegetables on doubled-up aluminum foil sheets. Combine ingredients and package up in aluminum foil. Place on BBQ on medium for 20 minutes, flip after timer rings and BBQ for another 20 minutes.

Enjoy!

 

Everything In Moderation

When you are trying something new, like a diet, you have to remember the moderate and PORTION! The diet has worked so well for me because I read the ingredients and consider the daily value... but I also measure each item. So, below I've listed a few of my "everything in moderation" tips that have worked for me.

1. Measure & weigh your food! Buy a small scale and keep it in your kitchen - don't put it in a cupboard or drawer - keep it out in the open and weigh as much as you can... do the same with measuring cups/spoons

2.  Get creative! Stop eating the same old boring chicken; jazz it up! I am a huge advocate for chicken... and look how many ways I can cook it! If you have a thought for a recipe, try it!

3. Read the back. Consider the daily intake values for each ingredient you use; I do much of my thinking in Weight Watchers Points - consciously asking myself, "How many Points would this be?". If it feels like it would make my Points go up, I reconsider using it.

4. Plan ahead. Buy a magnetic whiteboard at the Dollar Store with a dry-erase marker. Now, plan your week of dinners. This is especially helpful if you have a spouse like mine whose favourite thing to ask is, "What's for dinner?" Make sure you stick to your schedule; check it in the morning to see if you have to defrost anything, and try to have at least three meat-free days/week.

5. Take the time to have breakfast. There's a reason that they call for three meals a day; make time to get them all! I usually try to have egg whites and a smoothie or fresh fruit for breakfast, or I enjoy 1/4 cup of quinoa cereal with 1/4 cup unsweetened coconut milk. If you find that eating that early in the morning makes you feel a little queasy, then make yourself something that is easy to take with you and eat it at your desk in the morning.

6. Get a lunch kit. Seriously, just do it. It will make your life, and your lunch, much easier - trust me!

7. Pack a Snack. Have a healthy snack several times during the day - it's an excuse to take a break from work and it will stop you from gorging yourself. I take fruit, nuts, veggies, and sometimes applesauce with me if I have a long day ahead. 

(Note: If you are newly dairy free and are a yogurt junkie, then buy almond yogurt - it is just as tasty and packs a whole bunch of calcium! Also, check out Daiya brand cheeses for a gluten and dairy free cheese alternative!)

8. Get Your Daily Dose. Take your vitamins! They have adult chews now, plus a daily Karma Wellness Water will give you your recommended dosage... so you have no excuse as to why you shouldn't be getting them.

9. Get Happy! Set a positive outlook on your goal - tell yourself you will get there- and feel GOOD about it; a healthy diet and regular exercise is your ticket to a better you.

10. Stay Committed. I do use the word "diet", but I really mean "lifestyle change". This truly is a lifestyle change and it won't happen overnight - it will be hard, but it will be worth it!

  Image courtesy of theberry.com

Namaste!

A Healthy Indulgence

Time for another recipe! This is quite the indulgent recipe, but it is lean and mean and a fat-fighting machine! Lean, ground turkey has a ton of protein and it is so versatile. With a low-fat and calorie count, these turkey meatballs are sure to feel like you're cheating on your new "diet" but, trust me, you're not. Everything in moderation! These can be made with lean ground pork or lean, ground, grass-fed buffalo. You could also make these with lean ground beef, but remember that beef has different properties than the meats I described above.

Ground rosemary can be one of the absolute hardest things to find! However, we found it in abundance at the Calgary Farmer's Market! Check out your local Farmer's Market and amaze at what you can find.

I also prefer Kinnikinnick brand for the bread crumbs and bread.

Lean Turkey Meatballs in a Garlic "Butter" Sauce

500 g (usually one package) of lean, preferably grass-fed turkey

1 tbsp balsamic vinegar

1/4 cup gluten-free Panko-style bread crumbs

2 pieces gluten-free bread, toasted and crumbled

1/4 cup ketchup

2 tsp ground rosemary

1 -2 tbsp water

1 tsp sesame oil

1 tbsp garlic powder

1 tbsp onion powder

2 tsp minced onion

pinch of salt and pepper

pinch of paprika

handful of spinach, finely chopped

Garlic "Butter" Sauce

3-4 tbsp. Becel Vegan Margarine

3-4 tbsp. coconut flour (or all-purpose gluten-free flour mix)

1/2 - 2 cups plain almond milk

2 tbsp minced garlic

1 tsp thyme

pinch of coriander

pinch of garlic powder

pinch of onion powder

salt and pepper, to taste

In medium-sized mixing bowl, combine all ingredients for the meatballs thoroughly. roll turkey mixture into balls and place in oiled frying pan on medium heat.

Cover frying pan.

Place garlic in small frying pan and saute until lightly browned (watch your garlic - it will turn bitter if you leave it on the heat for too long). Add margarine and let it melt, stirring frequently. Once margarine is melted, add flour and milk and stir until mixture starts to become thick. Add spices and reduce heat to simmer, stirring frequently.

Once meatballs are cooked through, check sauce and serve with gluten-free pasta, rice, or veggies. 

Pour sauce over balls - remember to portion everything! As much as you'd like to eat a million of these meatballs with this awesome sauce, remember that portioning is always key.

Enjoy!

(C)FrenchOnionSoupBlogCalgary

Have Your Vitamins and Drink Them, Too!

Karma Wellness Water; what a suitable name! I love it; you get all of the nutrients and vitamins you need for the day, it tastes great, and it has only 3g of sugar as compared to the whopping 13g of sugar in other brands... might I add you get more vitamins in a bottle of Karma than you do in said other brands?

Karma Wellness Water boasts all natural ingredients, NO artificial sweeteners, NO preservatives, and NO artificial colouring. Plus 110% of 7 essential vitamins... I can't say anything but great things about this water!



Vitamins mixed into Karma! Taste is amazing



Pineapple Coconut Karma - see the vitamins in the KarmaCap above

 

 

 

Orange Mango Karma!

The following is Karma's introduction to their Wellness Water:

"Karma Wellness Water is a delicious line of natural, nutrient-enhanced water formulated for your mind, body, spirit, balance, and vitality (which happens to be the names of our 5 functional varieties)!

The driving force behind Karma is the fact the water-soluble vitamins lose their potency while sitting in water or when they are exposed to moisture. Additionally, vitamins suffer degradation when they are subjected to UV rays, oxygen, or heat. The loss of strength is greater when the vitamin contents are spread across the full contents of bottled beverages, causing premixed vitamin drinks to lose their potency over time. This is the challenger we see with many current wellness drinks on the market.

With Karma, we're hoping to make a healthy decision easy. All five functional varieties contain 110% (or more) of the recommended daily allowances of vitamins A, B3, B5, B6, B12, D, and E, and the vitamins and nutrients are protected in a KarmaCap until the consumer is ready to drink. At that point, they just push, peel, and shake to turn water into wellness."

I have one of these daily and I feel incredible. My skin, attitude, everything has been improving and my doctor no longer tells me to take Vitamin D pills! They taste amazing, too, so it is really easy to get your daily dose of Karma.

They also keep the vitamins separate as their premise is that vitamins deteriorate when sitting in water. So, they keep the vitamins in a top which you push down to disperse the vitamins and then shake. It dissolves quickly, so you don't have to shake it forever... which gets so annoying.

They have several different varieties of vitamin water, and all are gluten and lactose free (note: specified as lactose free).
I've posted a few pics of their different varieties in this post.
 

Check out Karma Wellness Water; visit their website here.

Please Tell Me What You Think!

We love cooking and educating about the gluten and dairy free diet.

Which is why we want to continue and escalate our efforts to educate and provide easy, quick, healthy, and gluten and dairy free recipes to the world!

 

 

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French Onion Soup Blog