Tag Archives: health

  • Super Simple Black Bean, Quinoa and Mango Salad

    This salad is a great source of vegetarian protein. Thank you to my colleague Krissy for the recipe inspiration and I believe the original recipe came from www.skinnytaste.com

    This salad is really simple to throw together and is great for lunches. It has such an amazing burst of flavour with every bite. It was also a hit with my 2 year old who helped prepare it!

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    Ingredients:

    • 1 cup cooked quinoa
    • 2 garlic cloves
    • 1 can black beans, rinse
    • 1 small red bell pepper, chopped
    • 1 cup chopped fresh mango
    • 1/4 cup finely chopped red onion
    • 1/2 cup chopped fresh cilantro
    • juice from 1 medium lemon
    • 1 1/2 tbsp extra virgin olive oil
    • 1 tsp dijon mustard
    • 1/2 tsp ground cumin ( I like using roasted cumin)
    • 1/2 tsp chili powder
    • 1/4 tsp ground turmeric

    Directions

    1. Rinse 1/2 cup of dry quinoa. Add to pot. Add in 1 cup of broth or water, a pinch of sea salt and the garlic cloves. Bring to a boil. Then simmer for 15 minutes or until cooked.
    2. Mix the dressing in the bottom of a large bowl; lemon juice, olive oil, dijon, cumin, chili, and turmeric.
    3. Add in the black beans, cooked quinoa, bell pepper, mango, onion and cilantro.
    4. Combine with dressing and enjoy! I like to serve with arugula salad.

     

    Simple Arugula Salad

    • 1 huge handful of arugula per person
    • 1/2 juice of 1 lemon
    • olive oil
    • sprinkle of sea salt

    Directions

    1. Lay arugula on a plate.
    2. Squeeze lemon juice on top, drizzle with olive oil and sprinkle with sea salt
    3. Use your hands to toss a bit
    4. Then add the black bean and quinoa salad

    Have you ever tried quinoa? If you have, what is your way to enjoy! Please share in the comments below!

  • Bring on the Kale! The Kale Avocado Salad that is...

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    I was having one of my all time favourite salads with my dinner the other evening and thinking I really should post this recipe. You see, I wasn't always into kale. In fact, before I started nutrition school I had never tried it. It wasn't until I went to my amazing teacher, Caroline Dupont's cooking class that I tried it. This recipe was my first intro to kale and I love it and it has continued to be a hit with everyone that I have made it for. 

    Here is my post from my previous blog 

    Kale is a super powered leafy green vegetable that is located in the lonely part of the grocery store along with all of the other leafy greens. I find that many people are intimidated by these green vegetables because they don't know what to do with them. Thats how I was. What I now understand is that you just need an amazingly tasty and simple way to enjoy!

    Kale contains the most bang for your buck when it comes to nutrition. One cup of kale supplies us with 70% of the RDA of vitamin C. It is also a rich source of B6, manganese, fibre, as well as many minerals including copper, iron and calcium! Kale has 3 times more calcium than phosphorus, which is a highly beneficial ratio since high phosphorus consumption is linked to osteoporosis. So many of us think of dairy for calcium....kale is a much better source of "easy to absorb" calcium. A must for anyone concerned about bone health.

    Kale also contains plant nutrients that help balance hormones for men and women. Indole 3 carbinols and sulforaphane are 2 big fancy words that can help reduce PMS and menopausal symptoms and help prevent prostate problems in men.

    So now the question is......how the heck do I eat that weird leafy green stuff??? I knew that's what you were thinking, I get it all of the time. Well, first of all you could try my simple Yummy Greens recipe, my favorite kale chips (from Elanas Pantry) or start your day off with a green smoothie. Or you can try this amazingly healthy, enzyme rich raw kale salad. The problem with eating raw kale is that it can be hard to digest because of the cellulose. In this salad you marinate the kale in sea salt and lemon juice, both help to break down that fibrous cellulose making it much easier to digest.
    This salad has been enjoyed by many in my household. And by many who really thought they didn't like kale. It is such a great way to ease people into greens, because it tastes great and is easy to make!

    I dare you to try it??

    Ingredients

    • 1 head kale, thick centre stem removed, sliced fine
    • 1 avocado, halved, flesh scooped out of peel
    • 1/4 vidalia onion, chopped OR green onions
    • 2 ½ tbsp. olive oil
    • 1 ½ tbsp. lemon juice
    • 1 tsp. Celtic sea salt
    • 1 cup of cherry tomatoes, sliced in 1/2

    Method
    In a large salad bowl, toss together all ingredients (except tomatoes and onions), using your hands to squeeze as you mix to wilt the kale and cream the avocado together. Add the tomatoes after mixing. Serve!
    Recipe slightly adapted from the lovely kitchen of Ms Caroline Dupont. Caroline was one of my teachers from nutrition school and has continued to be one of my mentors in the field of health and wellness! One of the most beautiful people I have ever met, inside and out! Thank you Caroline for all of your inspiration!

     

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