Spinach & Artichoke Tofu Dip - Entertain Guests

Based on a hot spinach artichoke dip but with much fewer calories and fat!

Spinach & Artichoke Tofu Dip
Ingredients
1 can (13-3/4 oz) artichoke hearts, chopped
2 C fresh spinach, steamed, drained well & chopped
OR
1 10 oz. pkg frozen chopped spinach, cooked & drained well
1 pkg firm tofu, drained well & cubed into 1" pieces
1/2 C parmesan cheese
1/2 C cream cheese
1 T garlic powder
freshly ground salt & pepper

Directions Melt cream cheese over med-low heat in saucepan - keep an eye on it & stir as needed. Blend tofu in food processor to the consistency of peanutbutter. Add tofu, parmesan cheese, garlic powder, salt & pepper to saucepan. Stir until well blended. Add chopped artichoke hearts & chopped spinach; stir. Serve with torilla chips, crackers, pretzels or vegetables of choice.
Easy to make ahead. Simply turn the dip into a glass dish and keep refrigerated. When ready to serve, warm in the oven at 325 degrees F for 20-30 mins.

Tip: Drain spinach well to minimize water content. I often press the spinach with the backside of spoon while it's in a strainer.

Yields 8 generous 1/2 C servings

Per serving: 130 cals, 6 g fat, 8 g carbs, 1 g sugar, 3 g fiber, 10 g protein

Three Food myths that make you fat

Food Myths That Make You Fat

Dr. Oz :)

You know those people who say they can gain weight just by thinking about a muffin? Are you one of them? Well, they (and you) are partly right. Thinking the wrong things about what you eat can make your waist expand. Fortunately, you just need to change your mind (and a few habits) to change your waist.

Myth: Low-fat foods are lower in calories.
Truth: Low-fat foods sometimes contain as many or more calories than their fat-free cousins. When the fat comes out of a food, manufacturers often need to add sugar or sodium for flavor. Check labels!

Myth: The fat you eat turns into fat.
Truth: Everything you eat has the potential to turn into fat if it's not used by your body when absorbed through your intestines. The fact is that you need good fats, like those in nuts and fish, to control inflammation in your body (even the inflammatory response itself can contribute to obesity). Plus, the right kind of fat helps keep you feeling full, so you don't inhale everything in your path a few hours later.

Myth: One big meal is better for your waist than three smaller ones.
Truth: Anecdotal evidence indicates that people who eat all of their calories in one meal gain more weight than those who space calories over three meals. Why doesn't this technique work? First, because the one-timers are kicking into their starvation mode, making their bodies want to store fat rather than burn it. And second, you expand your stomach with big meals, and that makes you want to eat more each time you eat. Instead, eat small meals, and start them with a little bit of healthy fat.

Neacw physical tivity guidelines reflect `more is better' approach to fitness

TELUS, news, headlines, stories, breaking, canada, canadian, national - New physical activity guidelines reflect `more is better' approach to fitness

Lauren La Rose, The Canadian Press

TORONTO - Canada's physical activity guidelines are getting a makeover, reflecting a "more is better" approach that emphasizes the need for both vigorous and strengthening activities in the lives of youngsters, adults and seniors.

The revised guidelines released Monday by the Canadian Society for Exercise Physiology recommend children and youth aged five to 17 get at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This should include both vigorous-intensity activities and muscle- and bone-strengthening activities at least three days a week.

Adults aged 18 to 64 and older adults 65 and up are recommended to get at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.

The guidelines state it's also beneficial for both younger and older adults to add muscle- and bone-strengthening activities using major muscle groups at least two days a week. Older adults with poor mobility are advised to do physical activities to enhance balance and prevent falls.

Moderate-physical activities include brisk walking, skating and bike riding. Playing hockey, basketball, soccer, running and swimming are examples of vigorous activities.

Hopscotch, skipping, jumping rope, climbing, tug of war, push-ups, sit-ups and weight training are among examples of muscle- and bone-strengthening activities.

Being active isn't tied solely to sporting activities. General gardening and ballroom dancing are among the examples of moderate-intensity activities for adults. Other suggestions to help adults get moving include raking the lawn or walking to work. For older adults, taking the dog out for a walk or a weekend nature hike are among the possible activities.

Previous guidelines recommended children and youth work toward getting at least 90 minutes of physical activity a day. The daily target for adults was at least 60 minutes daily, while older adults were recommended to accumulate 30 to 60 minutes of moderate physical activity on most days.

Physical activity guidelines for adults were first released in 1998, followed by guidelines for older adults in 1999, and children and youth in 2002.

The new guidelines are based on four years of research analysis.Partner organizations including CSEP, ParticipAction, the Public Health Agency of Canada and Active Healthy Kids Canada are working to disseminate and implement the new guidelines.The society's website (www.csep.ca) will include information sheets for all groups outlining the guidelines, health benefits of achieving them, and ways individuals can meet the guidelines.

Draft guidelines were sent out last September and October for online consultation, with more than 1,000 national and international content experts, health professionals, governmental and non-governmental organizations, teachers and caregivers offering responses. The majority of respondents "completely agreed" with the proposed preamble and guidelines.

Mark Tremblay, CSEP's chair of the physical activity guidelines committee, said the process began with a think-tank in 2006 to determine if the existing recommendations were still accurate based on the best available evidence.

"There's enough evidence in the literature now to say ... to derive significant health benefits, you need moderate to vigorous physical activity daily," said Tremblay, who is also director of Healthy Active Living and Obesity Research at the Children’s Hospital of Eastern Ontario.

"We didn't have evidence for that in around 2000 when evidence was being assessed for the existing guidelines, so we're confident putting that line in the sand now."

"We're also confident in saying more is better, and that applies from across the board and that's a consistent theme that is certainly substantiated by the literature, the early literature and emerging literature."

In the past, physical activity guidelines have been used as educational materials and within school curricula as an additional information source, said Nota Klentrou, professor and chair of the department of physical education and kinesiology at Brock University.

But Klentrou, who is also CSEP treasurer but wasn't part of the group's activity guidelines committee, said activity recommendations really go beyond school curriculum and should be seen as a lifestyle guideline.

"The hope is to influence the life of Canadians in a positive way. It's not to enforce anything," she said from St. Catharines, Ont.

"You cannot make people go out and exercise. You can only believe in the effect and the value of it and give them some guidelines of what is the minimum standard to have a healthy lifestyle."

Kelly Murumets, president and CEO of ParticipAction, said she thinks the new guidelines will help make things clearer, and that there will be a higher probability of uptake this time around.

The release of the revamped guidelines coincides with the launch of ParticipAction's "Think Again" campaign, aimed at parents to help them understand their responsibility to protect the health of their children.

Murumets said a recent Statistics Canada report which revealed only 15 per cent of adults and seven per cent of children and youth were meeting basic physical activity targets was "unbelievably alarming."

She said there is an "inactivity crisis" and hopes that Canadians heed this wake-up call.

"Canadians need to understand physical activity isn't a nice-to-do — it is imperative," said Murumets.

"There are 25 chronic diseases directly linked to physical inactivity. We know kids today are experiencing symptoms or exhibiting symptoms of chronic diseases that they should never be experiencing at this young age, and it is ... in some cases, because of physical inactivity," she said.

"Our kids, in fact, might have a shorter life expectancy than we do, the first time that trend has ever been reversed," she added. "We must have parents hear this message. They must understand this is an urgent matter."

SAVE TIME: Cilantro Lime Chicken Tacos In The Slow Cooker

Ingredients

---

• 2 1/2 lbs boneless, skinless chicken breasts
• 1 1/2 cups salsa (Fresh is Best)
• 2 limes 
• 2 T chili powder 
• 1/2 t cumin 
• 1/2-1 cayenne pepper 
• salt and fresh ground pepper
• about 12 full sprigs fresh cilantro 
• 2 cups pepperjack or monterey jack cheese, shredded
• 3 green onions, chopped 
• plain Greek yogurt
• flour tortillas 
• Optional: 1/2 tsp cinnamon or clove if you are feeling adventurous

How to make it

---

• Place rinsed chicken in crock pot and add juice from both limes, chili powder and salsa.
• Tie or band cilantro together and drop on top of chicken along with lime halves (don't worry, these will all be fished out, later :)
• Cook on low about 8 hours or so.
• When tender enough to shred, remove lime halves and cilantro, and shred in pot using two forks. Stir well and add remaining seasoning.
• Set your slow cooker to lowest setting(I use warm) and continue to simmer about 30 minutes. (I use this time to prepare risotto or quinoa)
• To serve, warm tortilla in dry skillet until just beginning to toast but are still flexible.
• Add a spoonful of chicken mixture to tortilla and add cheese, yogurt, green onions, and more cilantro, as desired.

Gluten-Free Trail Bars

Oat-Free, Grain-Free Trail Bars
Ingredients12 oz almonds
8 oz pecans
6 oz sunflower seeds (unsalted)
6 oz pumpkin seeds (unsalted)
8 - 10oz shredded coconut (preferably unsweetened)
4 T grape seed oil
4 - 6 T honey

DirectionsPreheat oven to 325.

Pulse almonds & pecans in food processor until you produce a flour. Pieces of nut are okay. Should take about 4-5 pulses over about 30 seconds. Don't get carried away or else you'll have a butter on your hands.

In large bowl, mix together seeds & coconut. Add nut flour and stir. Add grape seed oil and honey to dry mixture. Stir until everything is lightly coated. It will not be a solid mass; it will fall apart.

Pour mixture into jellyroll pan (ours is 12" x 19") or other rectangular baking dish (if using glass, coat with cooking spray). Press and pack down hard - if you don't do this well, you'll end up with crumbles not bars. Should be no more than ¾-inch thick. If it's thicker, set some of the mixture aside or bake it in a 2nd dish when the 1st one is done.

Bake at 325. Check at 20 minutes, press & pack again with back of spatula. Let cook another 10 mins...keep checking at this point. The edges will get brown, but the middle might still be gooey. Remove at lightly brown for “chewy granola” consistency (the honey might still be runny and it all just falls apart). Let cook past “golden brown” for crunchier consistency. Let pan cool on wire rack, allowing the cooked bar to set-up. When almost room temp, cut into squares with sharp knife (it’s not always pretty, things fall apart).

Ingredients

• 8 ounces whole wheat sourdough or Tuscan-style bread, cut into 8 slices
• 2 tablespoons plus 2 teaspoons fat-free Italian salad dressing
• 4 1-ounce slices reduced-fat provolone cheese
• 4 medium plum tomatoes, sliced (2 cups)
• 16 fresh basil leaves
• 1 cup (2 ounces) packed baby spinach or regular spinach, chopped coarse
• 16 pitted kalamata olives, chopped

Instructions

1. Lightly spray one side of each of the bread slices with cooking spray. Turn the slices over and spoon 1 teaspoon of the salad dressing on each. Top four bread slices with a cheese slice and equal amounts of the tomato, basil, spinach, and olives. Top with the other four bread slices, salad dressing side down.
2. Heat a large nonstick skillet over medium heat until hot, and coat the skillet with cooking spray. Add the sandwiches and cook 1½ to 2 minutes or until lightly golden, turn, and reduce heat to medium low. (Add weight to the sandwiches by covering them with a sheet of foil and topping with a dinner plate and a couple of cans of soup or vegetables.) Cook 2 minutes or until browned on the bottom. Remove from heat and let stand, covered, 2 minutes.

Author’s Note: Serve with:

1. 2 medium red bell peppers cut into strips (1/2 cup serving) for an additional 20 Calories, 0g Fat, 2g Fiber, 0mg Sodium
2. 4 medium star fruit sliced (1 cup serving) for an additional 40 Calories, 0g Fat, 3g Fiber, 0mg Sodium
3. 8 sugar-free frozen fruit pops (2 per serving), dessert for an additional 35 Calories, 0g Fat, 0g Fiber and 5mg Sodium

Source: 1500 Calorie a Day Cookbook

270 Calories, 9g Fat, 11g Protein, 35g Carbohydrates, 3g Fiber, 10mg Cholesterol, 880mg Sodium; 25% Vitamin A, 15% Vitamin C, 20% Calcium, 10% Iron

Greens, Mushroom and White Bean Ragoût

Greens, Mushroom and White Bean Ragoût

Greens, Mushroom and White Bean Ragoût

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Greens, Mushroom and White Bean Ragoût

Serves 6

Serve this hearty and saucy combination of leafy greens, mushrooms and beans over whole grain brown rice or whole wheat pasta. Use 1 (16-ounce) package of frozen dark leafy greens instead of fresh greens for a quick shortcut.

Ingredients

2 1/2 cups low-sodium vegetable broth, divided
1 large white onion, chopped
3 cloves garlic, finely chopped
1/2 cup Marsala or red wine
4 teaspoons finely chopped fresh rosemary
1 tablespoon finely chopped fresh thyme
12 ounces fresh mushrooms, button or wild or a mixture of both, trimmed and thinly sliced
2 teaspoons reduced-sodium tamari
2 tablespoons whole spelt or whole wheat flour
4 tablespoons nutritional yeast
1 (15-ounce) can no-salt-added Great Northern or other white beans, rinsed and drained, or 1 1/2 cups cooked white beans
1 pound (1 to 2 bunches) dark leafy greens, such as collards, kale or mustard greens, tough stems removed and leaves thinly sliced
1/4 teaspoon ground black pepper

Method

Bring 3/4 cup broth to a simmer in a large high-sided skillet over medium-high heat. Add onion and garlic and cook 7 to 8 minutes or until tender. Stir in wine, rosemary and thyme and cook about 2 minutes or until wine evaporates. Add mushrooms and reduce heat to medium, cover and cook 5 minutes or until mushrooms release their liquid and begin to become tender, stirring once. Stir in remaining 1 3/4 cups broth and bring to a simmer over medium heat. Meanwhile, in a small bowl, whisk together tamari, flour, nutritional yeast and 2 to 3 tablespoons of the hot broth to make a thick paste. Whisk paste into the simmering broth mixture, stirring constantly. Bring back to a simmer and cook 1 minute, whisking constantly. Stir in beans and greens, in batches if needed, cover and cook 5 minutes or until greens are wilted and heated through, stirring once. Stir in black pepper and serve.

Nutrition

Per serving: 310 calories (10 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 54g total carbohydrate (17g dietary fiber, 6g sugar), 17g protein

Apple and Quinoa Salad

This was shared by one of our Ontario clients on our community page check it out!

Apple and Quinoa Salad

juice from 1 lemon
1/2 cup apple cider vinegar
1/2 cup orange juice
1/3 cup canola or sunflower oil
1/3 cup honey

5 cups cooked quinoa (always use a 2:1 ratio, water to quinoa - when cooking)
2 apples, cored and chopped
1 bell pepper, diced small
1 cup fresh corn kernels
1/2 cup dried cranberries
1/2 cup currants
1 small red onion finely chopped
1 cup toasted, chopped pecans
1 cup fresh parsley and mint, chopped
sea salt and pepper

Place lemon juice, cider vinegar, orange juice, oil and honey in a small bowl and stir to combine.

In a large bowl, combine quinoa and all remaining ingredients well, then stir in dressing. Adjust seasonings and refrigerate until ready to serve.

Serves 6 as a main course salad

DATE NIGHT: Salmon with Allégro Ricotta & Coriander

Salmon with Ricotta & Coriander

Serves: 4

This protein-rich recipe is sure to tide you over until your next meal. It also delivers a good dose of omega-3, fatty acids that are essential for a healthy heart and may even help boost your morale! And as for coriander, it provides antioxidants and is a source of vitamin K. This is a nice meal to prepare for a special someone -- Valentine's Day isn't too far away!

By Chef Giovanni Apollo.

Ingredients
250 ml (1 cup) of  4% low sodium ricotta
24 coriander leaves, finely chopped
juice of 1 lemon
salt and pepper to taste
1 tsp olive oil
4 salmon fillets (150 g each)

Directions

In a bowl, using a whisk vigorously mix the ricotta, 3/4 of the coriander and the lemon juice. Season with salt and pepper. Let rest in the refrigerator for 15 minutes. Preheat oven to 350°F, then heat a large oven-proof skillet on the stovetop on medium high heat. Coat skillet with olive oil. Season the salmon fillets with salt and pepper and sprinkle them with the remaining coriander. Place fillets, skin down, in the hot pan and cook for 5 minutes. Transfer to oven and cook another 5–10 minutes until fish flakes easily with a fork. Garnish with coriander-flavoured ricotta. Serve immediately.


Nutrition Facts (per 1 portion): Calories 320; Fat 18 g, 28%; Sodium 160 mg, 7%; Carbohydrate 3 g,1%; Fibres 0 g, 0%; Protein 37 g
 

Quinoa Chocolate Cake

Have your cake and eat it too! This was passed on by a friend who HIGHLY recommends this cake!

Here is a cake you can bake for special occasions (Valentines Day is coming up!) without feeling too guilty -- don't go nuts and eat the whole thing thou!

*Wondering where to get Quinoa? Try Whole foods, Choices,  or Galloways. Most big grocery chains are jumping on the band wagon so you may get lucky and find it there!

Quinoa chocolate cake
 

Ingredients:
2/3 cup white or golden quinoa
1 1/3 cups water
1/3 cup milk
4 large eggs
1tsp. vanilla extract
3/4 cup butter, melted and cooled
1 1/2 cups sugar
1 cup unsweetened cocoa powder
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt

Directions:

1. Combine the water and the quinoa in a medium saucepan and bring to a boil. Reduce heat and simmer, covered for 10 minutes. Fluff with a fork and cool.

2. Preheat oven to 350°F. Lightly grease two- 8" round cake pans. Line the bottoms of the pans with parchment paper.

3. Combine milk, eggs and vanilla in a blender, add the 2 cups of cooked quinoa and the butter. Blend until smooth.

4. Whisk together sugar, cocoa, baking powder, baking soda in a medium bowl. Add the contents of the blender and mix well. Divide the batter between the two pans and bake on center rack of oven for 40-45 minutes (until a knife inserted comes out clean). Remove cakes from oven and cool completely in the pans before serving. You could make a two layer cake and frost it at this point. Or just serve each cake as is (my preference).

5. White Chocolate Cream Cheese Frosting
Two 8-ounce packages cream cheese, softened
6 tablespoons (¾ stick) unsalted butter, softened
1 teaspoon vanilla extract
8 ounces white chocolate (such as Lindt—do not use a baking chocolate like Callebaut), melted and cooled to lukewarm temperature (see Note)

To make the icing: In a large bowl, on the medium speed of an electric mixer, beat together the cream cheese and butter until smooth, about 3 minutes. Add the vanilla and beat well. Add the melted chocolate and beat well. Use immediately or store, covered, at room temperature for up to 4 hours.

Satisfy your Sweet Tooth with a Protein Boost

Choose this protein-rich salad the next time you want to snack

ingredients

½ cup	(125 mL) cottage cheese
⅓ cup	(75 mL) fruit salad
	Walnuts or almonds
	Honey
	Agave syrup (available in health food stores)

directions

1.	Mix cottage cheese with fruit salad. Top with chopped nuts, and drizzle with honey or syrup .

Black Bean Burgers

Black Bean Burgers
1 tablespoon olive oil
1/4 cup onion, diced
1/2 cup red bell pepper, diced
1/4 cup carrots, diced
1 15 ounce can black beans, drained and rinsed
1 1/2 teaspoons cumin powder
salt and pepper to taste
1 egg
1 cup dried bread crumbs
1 tablespoon canola oil
4-5 slices of provolone or pepper jack cheese

Add the olive oil and veggies to a frying pan, and cook at medium-high heat until veggies begin to soften.  While the veggies are sauteing, add  the beans into a medium-sized mixing bowl.  Mash them up a bit with a potato masher, leaving about 1/4 of the beans whole.

Add the sauteed veggies to the bean mixture and stir to combine.  Add the remaining ingredients (reserving the canola oil for frying the patties in) and mix together.  (It's best to use your hands to mix everything together at this point).

Divide mixture into 4 or 5 patties, depending on your preference of patty size.  After forming the patties, fry them in the canola oil until golden, about three minutes per side, over medium-high heat.

Top with the cheese of your choice, once bean burgers are flipped.

Serve on hamburger buns, with mayonnaise, greens of your choice, and tomatoes.

Tip:
Start your patties in a cold pan to give the patties a nice crunch on the outside.
For delicious go-to lunches at home, wrap patties individually and freeze.  When you need lunch in a hurry, just grab a patty, microwave until hot, and assemble as usual.

Calories: 198 | Total Fat: 3g | Cholesterol: 53mg

Veggie Frittata

This is my all time favorite breakfast, brunch and lunch food!

 

Basically you can use whatever veg you fancy - 

let your imagination run riot and see what variations you come up with! 

Can also be used cold as picnic or packed lunch food. 

Serves 2
 
Ingredients:

• 3 eggs
• 60 grams Ricotta cheese or quark
• 2 teaspoons ghee or 1 Tablespoon olive oil
• 1 small onion, chopped
• 1/2 cup zucchini, chopped
• 1/2 red pepper or mushrooms, chopped
• 1 teaspoon basil
• sea salt
• 1 Tablespoon water

How to make it:

1. Saute the veg in the ghee or olive oil.
2. Mash the ricotta/quark and beat in the eggs, basil, sea salt and water.
3. Pour the egg mixture into the pan and cook until the bottom is done but the top is still runny.
4. Place the pan under the grill until the top puffs up and starts to brown - don't let it burn.

Gluten-Free Buckwheat "Oatmeal"

This gluten-free grain is often overlooked when compared with its massively produced cousin, Oatmeal, but it’s now readily available in health food stores large and small.  It’s not actually a grain, but a seed somewhat related to rhubarb.  It cooks very similarly to oatmeal, though, is as deliciously versatile and is wonderfully filling on mornings when there’s a lot of day to face.  It’s completely gluten-free and a very healthy-happy food.

Healthy-Happy Buckwheat!

• Completely gluten-free as it’s a seed, so it’s digestible for those with celiac and gluten sensitivities
• Contains a very high level of magnesium, which relaxes blood vessels and therefore contributes to healthy blood flow and is good for the heart
• Lowers LDL cholesterol and raises HDL cholesterol (that’s a good thing…)
• Helps lower and regulate blood-sugar levels by containing chiro-inositol.  Researchers are not sure why this does what it does quite yet, but in humans and animals alike, whole grains containing this compound lowered blood-sugar levels by 12-19% when compared with those given a placebo (check it out at WHFoods)
• Generally high in antioxidants, so is generally an on-your-side superfood

Let’s Cook It!

Some cook buckwheat as an alternative to rice.  I prefer it as a porridge, all gooey and slightly sweet.  Below is my recipe for a coconut-buckwheat cereal.  Alternatives would be to cook with water or an animal milk, then add any variety of vanilla extract, cinnamon, dried or fresh fruits, carob powder, fresh nutmeg, chai… the list goes on.  I prefer coconut milk on some mornings because it makes the porridge thicker and naturally sweet and creamy.  I pressure cook my morning grains normally, as it adds to the digestion ease and also makes the grains that much more moist and fluffy.  Toasting them for a few minutes on dry heat before adding the liquid increases their digestibility.  Directions for pressure-cooking and stove top cooking are below.

Ingredients:

• 1 cup of buckwheat
• 2 cups of liquid – I used rice milk however soy or a can of light coconut milk, topped off with water
• 1 tsp light agave syrup (per serving)
• dried cranberries, golden raisins or blueberries (preferably sugar and nitrate-free)
• raw nuts (I used pecans, but hazelnuts or almonds would also be delightful)

Directions:

1. Pressure Cooking Grains: Add grains and liquid into a pressure cooker, bring up to full heat (you’ll know because it’ll be sizzling away, making lots of noise and releasing some steam), cook for 12 minutes, then turn off the heat and let pressure release naturally.
2. Stove-top Cooking Grains:  Toast the grains in a dry pot on medium heat, stirring continually, until they become nutty and fragrant.  Add the liquid, bring to a boil, then cover and reduce heat to a simmer.   Cook about 15-20 minutes until all the liquid is absorbed.
3. Serve with 1 tsp of light agave syrup per serving, and a small handful of raw nuts and dried fruit.

Note: Adding a non-animal protein such as nut-butter or eggs is a great way to make this breakfast a perfect protein and aid digestion.  I actually rarely do such heavy grains first thing in the morning as I can’t digest nuts well in the early day, but as a sweet-treat and with some extra digestive boosting supplements, it’s a great way to face the rain.

How to make this a dessert? Simmer about 2 1/2 cups coconut milk on the stove, adding 4 tablespoons agave syrup, 2+ teaspoons each of vanilla extract and cinnamon and, if you want to live dangerously, a little dark rum.  Add grains and cook on low until thick and sweet.  Whip a whole egg and add in just before the grains are fully cooked, stirring thoroughly.  Taste and add seasonings to your preference.  Remove to a wide pan and refrigerate until cold.  Sprinkle with cinnamon, raisins and (if desired) a little more agave.

Quinoa Casserole

Yummy and full of good things like Vitamin A, C, Calcium and Iron

Ingredients:

• 1 inch of ginger root peeled
• 4 to 6 gloves of garlic
• 4 to 6 sprigs of Rosemary
• 1 Lemon
• 10 shakes of soy sauce or tamari
• 1 cup of Quinoa
• 2 chicken or 1 turkey breasts
• 4 ounces of goat cheese

How to make it:

1. Begin by placing the ginger, garlic, rosemary, lemon juice, and soy sauce in a food processor or blender and blend them together.
2. Take the two chicken breasts and dice them into small cubes.
3. Mix blended items with the cubed chicken in a bowl.
4. Using a deep pan cook the chicken.
5. Mean while in a pot boil 2 cups of water to 1 cup of Quinoa.
6. After chicken cooks add 4 oz of Goat Cheese to thicken up the sauce.
7. When Quinoa is done cooking combine with chicken.

Nutrition Facts

Serving Size: 2/3 cup

Amount per Serving

• Calories 210 Calories from Fat 108

% Daily Value *

• Total Fat 12g 18%
• Saturated Fat 6g 30%
• Cholesterol 100mg 33%
• Sodium 510mg 21%
• Total Carbohydrate 14g 5%
• Dietary Fiber 2g 8%
• Sugars 4g  
• Protein 12g 24%

• Vitamin A15%
• Vitamin C30%
• Calcium20%
• Iron

Full of Folate Salad

ingredients

½	clove garlic, minced
¼tsp	(1 mL) salt
¼tsp	(1 mL) prepared Dijon mustard
1tbsp	(15 mL) rice vinegar
1tbsp	(15 mL) orange juice
4tsp	(20 mL) olive oil
1tbsp	(15 mL) finely chopped coriander
	freshly ground pepper
4cups	(1 L) romaine lettuce, torn
2cups	(500 mL) baby spinach
1	navel orange, peeled, sliced into pinwheels
1	ripe avocado, sliced
¼ cup	(50 mL) toasted sunflower seeds

directions

1.	In a small bowl, mash garlic and salt together. Add mustard, vinegar, orange juice and olive oil. Whisk until fully blended. Add coriander and whisk to blend.
2.	In a large salad bowl, combine lettuce, spinach, orange and avocado slices. Drizzle on dressing and toss lightly. Garnish with toasted sunflower seeds.
3.	Tips: To toast raw, unsalted sunflower seeds, heat a small, dry frying pan on medium-high. Add seeds and toast, stirring until golden brown, about 2 to 3 minutes.
4.	To slice a ripe avocado, slice in half, lengthwise, nudge out the seed with the tip of a knife then slice avocado while in the "shell," prying pieces out by sliding knife between the peel and the avocado. Avocado will brown easily, so do this step just before dressing the salad.

Moroccan Chicken

 Bored of eating chicken? Try this tasty version!

Ingredients:

• 1 pound skinless, boneless chicken breast cubed [or turkey]
• 2 teaspoon sea salt
• 1 onion, chopped
• 2-4 cloves of garlic, chopped (to taste)
• 4 carrots, sliced
• 2 stalks of celery, sliced
• 1 Tablespoon minced fresh ginger root
• 1/2 teaspoon paprika
• 3/4 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/4 teaspoon turmeric
• 1-1/2 cups chicken broth
• 1 cup crushed tomatoes (fresh or canned)
• 1 zucchini, sliced
• 1 Tablespoon lemon juice

How to make it:

1. Prep Time: Approximately 15 minutes.
2. Cook Time: Approximately 30 minutes.
3. Season chicken with salt and brown in a large saucepan (or pot) over medium heat.
4. Remove from pan and set aside.
5. Saute onion, garlic, carrots and celery in the same pan.
6. When tender, stir in ginger, paprika, cumin, oregano and turmeric, stir fry for about 1 minute, then mix in broth and tomatoes.
7. Return chicken to pan, reduce heat to low and simmer for about 10 minutes.
8. Add zucchini to pan and bring to simmering once again; cover pan and cook for about 15 minutes, or until zucchini is cooked through and tender.
9. Stir in lemon juice and serve.
10. Original recipe calls for a can of chickpeas to be added with the zucchini. I have omitted this and instead, serve this dish with spinach couscous.

Asian Chicken Pocket Salad

ingredients 2cups (500 mL) diced cooked chicken salt and pepper to taste your choice of bread ¼cup (50 mL) shredded napa or regular cabbage ¼cup (50 mL) shredded carrot ¼cup (50 mL) crumbled ramen noodles (not cooked) 2tbsp (30 mL) chopped green onion 1tbsp (15 mL) sesame seeds Dressing 1tbsp (15 mL) Asian sesame oil 1tbsp (15 mL) soy sauce 2tsp (10 mL) rice vinegar directions 1. In a bowl, mix together the chicken and your ingredients. In a separate small bowl, mix together the dressing ingredients. Add dressing to the chicken mixture and combine well. Taste, then season with salt and pepper if desired. Pile onto bread or stuff into pita or roll into tortillas.

Easy Peasy Quick Dinner: Cornish Hens in the Crock Pot

I love my crock pot, especially during the winter months when the weather is cold and dreary. 
This is super simple and easy - prep it the night or morning before work and let the crock pot do the leg work.

Ingredients:

• Two frozen Cornish hens
• One can of gluten free chicken broth (or water or white wine)
• Salt
• Freshly ground black pepper
• Onions
• Garlic
• Thyme
• Basil
• Bay leaf
• Baby carrots
• Chili pepper
• Olive oil
• Arrowroot powder as a thickener (optional)

How to make it:

1. Set your crock-pot to low.
2. Pour in some olive oil and then add onions and garlic.
3. Sprinkle with salt, pepper, chili pepper, basil, and thyme.
4. Add the bay leaf.
5. Add frozen hens into crock-pot any way they will fit!
6. Pour in your chicken broth (plain water is also ok, or certain types of wine) and then add carrots.
7. Sprinkle liberally with all of your spices but leave out the garlic and bay leaf.
8. Adjust top to fit snugly and walk away for six hours.
9. Using a meat thermometer, test for doneness. I found ours to be done at six hours, but kept on cooking for seven. It's almost easier to use clean fingers to tear the meat off of the bones versus the traditional fork and knife.

Serving - 1/2 a Hen

	Calories	340
	Fat	25 g
	Saturated Fat	7 g
	Carbohydrates	0 g
	Cholesterol	170mg
	Protein	29 g

Quick, Easy, Delicious Beef Stew

Ingredients:

• 3 pounds beef or buffalo
• 3 medium onions, chopped
• 1 pound parsnips, sliced
• 2-3 carrots, sliced
• turnips, chopped
• rutabaga, chopped
• 6 Tablespoons olive oil
• 1 bundle kale
• 1-2 red and/or green sweet bell peppers
• 1 large can crushed tomatoes
• 1 large can diced tomatoes
• 2 cups broth
• sea salt
• red pepper flakes
• fresh ground black peppercorns

How to make it:

1. Brown beef well on all sides in heated oil over medium-high heat in large non-stick skillet. Place beef on top of vegetables in slow cooker.
2. Add broth, pepper, flakes, salt to skillet and combine well with pan drippings. Pour mixture over beef and vegetables. 
3. Cook, covered, on HIGH setting for 4 hours* or until the beef reaches internal temperature of 165°F (74°C) and is fork-tender. 

* Or on LOW setting for 7 to 8 hours.  

Nutritional Info
Per serving:	-
cal	220
fat	7 g
sat. fat	2 g
chol	35 mg
sodium	250 mg
potassium	770 mg
carb	18 g
fibre	2 g
pro	19 g
% RDI:	-
calcium	4 %

Good for you Guacamole

Makes 8 servings

Ingredients:

• 4 medium avocados
• 1 cup VOSKOS nonfat Greek Yogurt
• 3 tbs diced green chilis
• 1/4 cup fresh cilantro
• 1/3 medium red onion
• 2 tbs lime juice
• 1 tbs cumin
• 1/2 tsp sea salt
• 1 minced garlic clove
• 1 scoop unsweetened protein powder (ie Genisoy)

Directions:

Mix everything together in a blender or food processor until well combined. Store in an airtight container until ready to eat! Serve with fresh veggies.

Nutrition:

• Calories 146
• Total Fat 10.16g
• Saturated Fat 1.45g
• Cholesterol 1.88mg
• Sodium 166.14mg
• Total Carbohydrate 8.25g
• Dietary Fiber 4.69g
• Sugars 1.72g
• Protein 7.54g

* Recipe from the www.jenfitbooks.com 
Check out her books, she has a great one called 75 ways to love your oatmeal

Broiled Salmon with Lemongrass

Ingredients:

• 3 stalks lemongrass bottom third only finely chopped
• 3 Tablespoons soy sauce
• 2 Tablespoons peeled and coarsely grated ginger
• 2 Plum tomatoes
• 2 Tablespoons fresh cilantro, chopped finely
• Juice of 1 lemon
• 2 Scallions, thinly sliced
• 4 to 6 Salmon fillets or steaks, 1 to 1.5 lbs.

How to make it:

1. Combine all ingredients, except salmon
2. Put salmon on large platter and pour marinade over the whole fillet
3. Let marinate approx. 2 hours
4. Preheat broiler, Remove salmon from marinade and broil 15 min. for med., 20 min. for well done

• Very high in niacin
• High in phosphorus
• Very high in selenium
• Very high in vitamin B12

How do you Squeeze Stretching into your Day?

If you’re anything like me, stretching is your least favorite part of a workout (even though you know you need to do it and it feels good!). Working on your flexibility is so important for injury prevention, improved circulation, alleviating muscle soreness and more! So, if you’re like me and have trouble finding time to stretch, try these three sneaky ways to squeeze stretching into your everyday routine. By working flexibility training into your usual routine, there are no excuses!

1. The great shower stretch. Stretching after you workout is so great because your muscles are warm. You know when else your muscles are warm? In the shower! Tack on a few extra minutes in the shower each morning to do some neck rolls, forward bends or even some chest or back stretches. Not only is it good for you, the warm water makes it feel fantastic!

2. Flexible TV time. Just like you can workout during television commercial breaks, you can also stretch during them! Most commercials are about 30 seconds long, so hold each stretch — be it for your hamstrings, quadriceps, biceps, triceps or even a relaxing yoga pose like pigeon — for one full commercial and then move on to your next muscle group for the next advertisement.

3. Work-break stretch. You know around 3 p.m. when you start to get tired and start to think about those not-so-healthy goodies in the vending machine? Well, instead of upping your energy through a sugar rush (which never lasts), stretch it on out. A little office yoga or five to 10 minutes of office stretching will not only improve your range of motion, it’ll perk you up better than that second (or third) cup of Joe for the day!

If you aren’t the best at stretching after a workout, tell us how you fit stretching into your daily routine

Gluten Free Cinnamon Cranberry Flax Muffins

Light and fluffy and great for holidays!

Ingredients:

• 1 cup flax seed meal
• 1/4 cup of rice/arrowroot flour mix or other compliant flour
• 1/4 teaspoon baking soda
• 3 Tablespoons cinnamon
• 1 teaspoon allspice
• 1/2 teaspoon sea salt
• 4 large eggs, beaten
• 1 teaspoon lemon juice
• 1/4 cup olive oil
• 1/3 cup of agave nectar
• 1 Tablespoon vanilla extract
• 1 cup cranberries [optional: currants]
• 3/4 cup chopped walnuts or pecans (optional)

How to make it:

1. Preheat oven to 350F.
2. Liberally grease muffin tins, paper liners do not work well.
3. Mix all dry ingredients in one bowl.
4. Mix all wet ingredients in another bowl.
5. Mix the dry with the wet.
6. Let stand for 10 minutes to thicken.
7. Fold in the cranberries.
8. Fill each muffin cup about half way, and sprinkle with the chopped walnuts.
9. Bake between 15 and 18 minutes or until toothpick inserted in the center comes out clean.
   
   Note:
   To make Cinnamon Currant Flax Muffins, substitute 1 cup of dried currants that has been soaked in boiling water for 5 minutes. Makes about 12 muffins. Keeps up to a week in refrigerator or 3 months in the freezer.

Nutrition

Energy: 153 calories
Proteins: 4 g
Carbohydrates: 22 g
Fat: 6 g
Fibre: 2 g
Sodium: 168 mg

Nutrient and % DV*
Calcium: 7 % / 73 mg
Folate: 12 %
Magnesium: 11 %
Niacin: 9 %
Phosphorus: 9 %

Baked Cod with Lemon-Thyme Salt

You can use this recipe with any white fish fillet. It's very easy to make. I found the recipe on the Whole Foods Website in which they used Tilapia.
 
Ingredients:

• 2 shallots, finely chopped
• 4 Cod fillets, skinless
• Olive Oil
• 1 teaspoon thyme leaves (fresh)
• 1 teaspoon flaky sea salt
• Zest from 2 lemons

How to make it:

1. Preheat oven to 350
2. Sprinkle shallot in the bottom of a baking dish large enough to hold the fish in a single layer
3. Rub each fillet all over with olive oil
4. Place fillets on top of shallots in the baking dish
5. Bake for 15 minutes or until flesh is opaque and flakes with a fork
6. While fish is cooking combine thyme, salt and zest in a small bowl
7. When fish is done sprinkle a little of the thyme mix over each fish
8. Serve immediately
   Note:
   If you have left over thyme mix, it's great on green salads or cooked veggies

• High in niacin
• Very high in phosphorus
• High in potassium
• Very high in selenium
• Very high in vitamin B6
• High in vitamin B12

Challenging Home Workout

Here is a killer home workout that won't take too long nor require a lot of equipment to do it.

What you Need:
Stop watch, I like the Gymboss timer
Kettlebell or Dumbbell
If you want to make this an entire body-weight workout, perform mountain climbers or jumping jacks or skip rope, instead of swings. 


Make sure you Warm-up - 5-10 minutes

Take a 10 second break in between exercises if needed.

The Workout:
60 seconds Kettlebell/Dumbbell Swings or choose any body-weight cardio listed above
50 seconds Lunges
50 seconds Push-ups
50 seconds Crunches

60 seconds Kettlebell/Dumbbell Swings
40 Lunges
40 Push-ups
40 Crunches

60 seconds Kettlebell/Dumbbell Swings
30 Lunges
30 Push-ups
30 Crunches

60 seconds Kettlebell/Dumbbell Swings
20 Lunges
20 Push-ups
20 Crunches

60 seconds Kettlebell/Dumbbell Swings
10 Lunges
10 Push-ups
10 Crunches

Cool down and Stretch

Snack on-the-go: Zucchini Muffins

As a mother I am always trying to incorporate more vegetables in my children's diet. Plus anything that resembles a cupcake almost always guarantee's they will eat it. Under 100 calories per muffin, high in calcium - coupled with being very portable - makes this muffins a great on-the-go-snack!

Ingredients:

• 1 Large Zucchini (makes 12 Cupcakes)
• 2 Organic Eggs
• 1/2 Sweet Onion Minced
• 2 Handfuls of Mozzarella Cheese
• 2 Tablespoons of Romano grated Cheese
• 2-3 Cloves of Garlic (Chopped)
• 1/2 Cup of Ezekiel Bread crumbs
• Dash of sea salt
• Cracked Pepper (Optional)

How to make it:

1. With skin left on Zucchini and ends cut, grate it on the large hold side of the grater.
2. Combine everything together in a large bowl and mix/fold together.
3. Coat cupcake tray with olive Oil.
4. Preheat oven to 375 degrees.
5. Put about 2 tablespoonful in each cupcake hole.
6. Bake for about 27-30 minutes.
7. When done let cool.
8. Serve right away or refrigerate and reheat later.
9. Makes 12 cupcakes

Gluten Free Buckwheat Pancakes

These are a yummy way to jump start your day!

Buckwheat Pancakes include vitamins, minerals, folate and dietary fiber, as well as protein and carbs.

 

Ingredients:

• 1 cup rice flour
• 1/2 cup buckwheat flour
• 1/2 teaspoon sea salt
• 1-1/2 teaspoon baking powder
• 1-1/4 cup water (or less for thicker pancakes)
• 1 Tablespoon olive oil (or other compliant oil)
• 1 Tablespoon agave, honey, maple syrup or sugar

How to make it:

1. Mix well.
2. Let batter sit 2-4 minutes to thicken for pancakes.
3. Pour straight away for waffles.
4. Pour onto hot, greased griddle or into greased waffle iron.
5. Cook until bubbles form on top, flip to brown evenly.
6. Makes 8 - 10 pancakes (if you make them small) In my waffle iron, this makes 3-4 big waffles.

Amaranth 'Tortilla Chips' or Crackers

Amaranth is a good source of Dietary Fiber, Iron, Magnesium, Phosphorus and Manganese. 

I was forwarded this recipe from a friend who is allergic to corn. 
I have yet to make them myself but look forward trying them out to see if the flavour is any different than traditional tortillas.

Serve with guacamole, yogurt or refried pinto beans. Sprinkle with some beneficial cilantro. Try squeezing some lime juice over the meal you eat with them to absorb more of the iron (48%!)


Ingredients:

• 1 cup amaranth flour
• water (see directions - start with 3 Tablespoons)
• 1 Tablespoon olive oil
• 1/4 teaspoon sea salt

How to make it:

1. Preheat oven to 350 F.
2. Take one cup of the flour and mix it just enough water to form a ball.
3. Divide the ball into four balls.
4. To roll out a ball: coat it generously in more amaranth flour.
5. Roll it out as thin as possible with a rolling pin - scrape under it frequently and turn over - sprinkling with flour as you go.
6. Flip it onto a cookie sheet.
7. Brush lightly with olive oil. Give a tiny sprinkle of sea salt.
8. Cut into desired shapes & bake for 6 minutes (may need a skosh more) until golden brown and crunchy.

What are your New Years Resolutions?

January can be a big motivator for most people to make fitness a top priority - is it for you?

Are you the type of person who sets goals only once a year? or do you make short and log term goals that you reassess every few months?

In the spirit of New Years  

SHARE YOUR #1 LONG TERM AND SHORT TERM GOAL 

along with your estimated time of completion and how you will achieve this goal. 

My goals, for example are listed at the bottom:
 

It's counter-productive to bite off more than you could chew, so make these goals realistic and gradual so you don't feel over whelmed. One of the best ways to not get overtaken by the task of living a healthier lifestyle is to take it week by week. 

Keep in mind it never too late to make a lifestyle change, regardless of age or the time of the year. 

Get organized and approach it with some structured plan of attack.  
For example, commit to 3 workouts per week by scheduling it as an important meeting that you cannot miss!

Don’t beat yourself up if you slip up. Also, if you slip and cheat once in the day, that day is not lost, you can immediately get yourself back on track. However, continuing to cheat throughout the day you are really making it hard on yourself to make and maintain the proper behavior changes you need to make in order to succeed.  
Instead, of resolving to never eat out again, commit to eating healthy all week and reward yourself with one meal out on the weekends.

Stick to it. Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and six months for it to become part of your personality. Your new healthful habits will become second-nature in no time.

CardioCore is here all year long to support you in your fitness goals but if you are ready to make a change now, there is no time like the present.

 

Next Session begins January 10th!

Kim's Top Goals for 2011:

Short Term: to incorporate more yoga into my daily life to help with my flexibility and mobility in hopes to improve my running gait.
I will do this by activating my purchased Yoga pass and attend Twice a week. On the other days, I will take a few minutes in the morning to salute the sun and a few minutes after each bootcamp class to encourage my clients to improve their own flexibility.  
Completion date: ongoing, however, monthly I will reactivate my yoga pass and progress from beginner Hatha yoga to more intermediate and challenging forms such as Ashtanga (power)

Long Term: Complete a full marathon in under 5 hours.
I will do this by continuing to follow my training schedule set out for me by my running coach which started in November. My short term goals such as incorporating yoga will help support and nurture my long term goal.  
Completion date: May 1, 2011