Tag Archives: Protein

Dinner Rush Tacos!

Posted in Lunch/Dinner by

One of my gotta get dinner on the table fast meals is vegan/vegetarian tacos. They are always a hit with my kids! I love how you can use whatever veggies you have on hand and create a super fast meal. I cook up the veggie “meat” and always add black beans to it because it’s my kids favourite bean. As far as toppings go I use whatever I have in the fridge. I’ve made it using just the “meat” & beans along with chopped bell peppers, mushrooms and cherry tomatoes like pictured below. Other times I add in spinach or other mixed greens, corn and sliced avocado. Top it with a little hot sauce or taco sauce to give it a kick if you like and your cheese of choice. I don’t always top my tacos with “cheese” but if I do then I use a bit of daiya cheese. My kids eat their tacos vegetarian style and use regular cheese because they are not fans of faux cheese at all. As far as the veggie meat goes I try not using it very often because soy is one of the biggest foods genetically modified. When I do buy it I try to get organic when possible for a little piece of mind.

 

Dinner Rush Tacos!

You will need:

  • 1 package of tortilla wraps (I use the small size)
  • 1 package of veggie ground round/veggie “meat”
  • Spices and herbs of choice. I use paprika, oregano, chili powder, Himalayan pink salt and black pepper.
  • Veggies of choice, bell peppers, greens, tomato, etc.
  • 2 – 3 cloves of garlic, minced
  • 1 cup water
  • A couple tbsp.’s of olive oil
  • 1 can of black beans, drained and rinsed very well.
  • 1 large frying pan

 

Method:

  1. Heat olive oil in frying pan and add in garlic and sauté it for a minute on medium heat.
  2. Add your veggie “meat” into the pan and crumble it up.
  3. Next toss in your spices & herbs of choice as well as the black beans.
  4.  Give it a good mix and sauté for about 5 minutes on a medium heat.
  5. Add 1 cup of water and combine well. Cook for about 15 minutes until most of the liquid has been absorbed and your beans are softened.

 

* You can either add in veggies such as bell peppers & mushrooms to your meat & bean mixture and slightly cook them up or serve them raw in your taco*

 

To assemble:

  1. Grab a tortilla wrap and add some of the meat & bean mixture to it and add your veggies of choice.
  2. Top with cheese and taco or hot sauce if desired.
  3. DONE!!! Dinner is served! 🙂

 

Yep it’s pretty much the easiest meal to whip together which is perfect for rushed dinner times!

Enjoy! 🙂

 

Image

Breakfast Green Smoothie!

Posted in Breakfast, Smoothies, Snack by

I always enjoy a yummy breakfast smoothie daily. It’s the perfect way to add extra greens into our diets! I love creating new smoothies and trying different combinations of fruits and veggies. This recipe is very easy and fast to whip up so it’s perfect for hectic mornings!

 

Breakfast Green Smoothie

  • 1 frozen banana
  • 1 tightly packed in cup of spinach or mixed greens of choice
  • 2 1/2 cups filtered water
  • 1/2 cup chopped cucumber
  • 1 large peach, sliced
  • 1  scoop of vegan protein powder
  • 1 tsp. Spirulina

 

Toss everything into your blender and liquefy. Check consistency and add a bit more water if needed as some protein powders thicken smoothies up more than others.

Enjoy!

 

Green Smoothie

 

Quinoa Berry Bake

Posted in Breakfast, Snack, Vegan Baking by
Healthy Quinoa Berry Bake!

Healthy Quinoa Berry Bake!

 

 

My quinoa berry bake is so incredibly easy to make! You can put this berry bake together in about 5 minutes! Yes that fast I swear! I use frozen or fresh berries for this bake. It’s not a fussy recipe so use whatever you prefer. I sometimes buy a frozen berry variety that also has cherries in it and it turned out really yummy too. I only add 2 tbsp. of pure maple syrup to my berry bake but most people will not find it sweet enough so I suggested 3 – 4 tbsp. You might have noticed that I make a lot of fruit bakes or crumbles. I like how by making them I can enjoy a sweet treat without feeling guilty about eating it!  I have a sweet tooth so I’m always trying to create healthy yet satisfying treats. My sweet tooth is happy with this simple berry bake!!! 😀 I’ve had some people ask me for the recipe so here it is ….

 

QUINOA BERRY BAKE

 

You will need:

  • 1 1/4 cup Organic Quinoa Flakes
  • 1 tsp. Cinnamon
  • 3 tbsp. Flaxmeal
  • 1-2 tbsp. Hemp Hearts
  • 3-4 tbsp. pure maple syrup, agave or other sweetener of choice
  • 1 baking or pie dish
  • 2 cups mixed berries (I used blueberries, raspberries, strawberries, blackberries and I also threw in cherries)
  • 1 1/3 cup unsweetened almond milk

 

Method:

  1. Preheat oven to 350 F
  2. Grab your baking or pie dish and add the 1 1/4 cup quinoa flakes, 1 tsp. cinnamon, 1-2 tbsp. hemp hearts and 3 tbsp. of flaxmeal.
  3. Next throw in your mixed berries of choice and also add the maple syrup. Give it a good mix.
  4. Even it out in your baking dish and then pour in your 1 1/3 cup milk. You don’t even need to mix it because your quinoa flakes will start to absorb the milk.
  5. Pop it into the oven and bake for approximately 35 minutes.
  6. Allow to cool off a bit once baked in order to cut neat slices.

 

Enjoy!

 

Quinoa Berry Bake Slice!

Quinoa Berry Bake Slice!

Simple Bean & Herb Salad

Posted in Lunch/Dinner by
Simple & Easy Bean And Herb Salad!

Simple & Easy Bean And Herb Salad!

 

 

I’ve had many people ask me for this specific bean salad recipe so I thought I’d just post it here for everyone. I make many different types of bean salads but this is one of my favourite ones. It’s always a hit with family and friends! I use chickpeas and black beans in this salad but the bean possibilities are endless so use whatever you have on hand. I love how you can use whatever staple ingredients you have at home and create a lovely protein packed salad super fast!  I like adding chopped bell peppers into it because it adds a pop of colour to the salad and adds another element of great taste as well. For me fresh parsley is a must for bean salad so I add in a lot of it! I like to top my salad with healthy hemp hearts to finish it off.

 

 

Simple Bean & Herb Salad

 

You will need:

  • 2  – 19 oz  can of black beans
  • 1 – 28 oz large can of chickpeas
  • 3 – 4 large cloves of garlic
  • 3 – 4 tbsp. hemp hearts
  • 3 Tbsp.’s Apple Cider Vinegar, adjust to desired taste
  • 3 Tbsp. Olive Oil, adjust according to desired taste
  • Salt & black pepper
  • handful of parsley, I use two handfuls 🙂
  • large bowl or large container

 

Method:

  1. Mince the garlic
  2. Open up the cans of beans and rinse, rinse, rinse them very well!!!
  3. Add beans to your bowl or sealable container and toss in the garlic
  4. Drizzle with a 3 tbsp.’s of extra virgin olive oil and 3 tbsp.’s of apple cider vinegar. Adjust to desired taste. Add more olive oil or ACV if you need depending on how strong you want the flavors to be.
  5. Season with Himalayan salt and black pepper and add the parsley.
  6. Mix well and top with 3 – 4 tbsp. of hemp hearts on top.

 

* I keep my bean & herb salad in the fridge to let the flavors marry for a while before serving. The longer it sits the better it will taste!!!*

 

Enjoy!

Coconut Overnight Spelt Flakes

Posted in Breakfast, Snack by

I make my overnight spelt flakes/oats very often. It makes breakfast much easier in the morning when your in a rush! Instead of having to wait for your spelt flakes/oats to cook all you would have to do is heat them up! So fast & easy! I use medium-sized mason jars to make my overnight oats because I find it’s easier to heat up in the morning. Instead of transferring the mixture into a pot I just add the jar right into a small pot of boiling water for a couple of minutes. Sometimes I will scoop the warmed up spelt/oats into a bowl or a lot of times I eat it right from the jar! 🙂 You can’t get any easier than that right? In my recipe I use unsweetened milk, coconut shavings and almond butter because I want to keep everything sugar-free. I prefer not to add additional sugar other than the natural occurring sugar in the banana and optional berry or fruit topping. If you like things on the sweeter side you could use the sweetened coconut, milk and nut butter.

overnight breakfast

Coconut Overnight Spelt Flakes

You will need:

  • 1/3 Cup Spelt Flakes or Old fashion Oats
  • 1 1/4 cup Almond & Coconut unsweetened milk or milk of choice
  • 1 TBSP Cinnamon
  • 1 tsp of unsweetened sulfate free shredded coconut
  • 1 TBSP Chia seeds
  • 1 TBSP all natural unsweetened Almond Butter
  • 1/3 cup berries or chopped fruit (optional)
  • 1 medium-sized mashed banana
  • 1 TBSP chopped walnuts

Method

  1. Add 1/3 cup Spelt Flakes, Oats or a combination of both which is also really good.
  2. Mash 1 medium-sized banana with a fork in a small bowl.
  3. Throw in the 1 TBSP of cinnamon, chia seeds & 1 tsp shredded coconut.
  4. Add in the mashed banana and chopped walnuts and combine.

Coconut overnight spelt flakes

5. Next add in the 1 1/4 cup of milk

overnight coconut spelt flakes

6. Give it a good mix to combine, put the lid on and place it in the fridge overnight.

In the morning …

  • Put a small pot of water on to boil

Heating up the overnight spelt flakes

  • Place the jar right into the pot and heat it up for a couple of minutes.
  • Once it’s hot enough for your liking remove the jar from the water and your going to add the 1 TBSP of almond butter into the mixture.
  • Give it a good mix and you can add 1/3 cup fresh chopped fruit or berries into it as well if you like. I do! 🙂
  • Eat it right from the jar or transfer it into a bowl.

yummy breakfast cereal

ENJOY your healthy breakfast! 🙂

Healthy Strawberry Quinoa Bake

Posted in Breakfast, Vegan Baking by

This is one of my most often made recipes at my house. LOVE it! It’s crazy fast and easy to prepare too! Everyone who has eaten it can’t believe it’s made with quinoa. SURE IS and it tastes soooo good!

I add 2 TBSP of maple syrup to my recipe below but you can add an extra one if you enjoy things more on the sweeter side. You could also substitute it for agave if you wanted. One of my favourite things to throw into this bake is protein packed hemp hearts because it adds a bit of a nutty flavor to the bake. I often eat this strawberry quinoa bake for breakfast. Hey why not? It’s full of super healthy ingredients so I feel good about enjoying this yummy treat in the morning. See healthy can taste fantastic!!! 🙂

 

 

A slice of Strawberry Quinoa bake

 

 

Ingredients:

 

  • 1 Cup Quinoa Flakes
  • 1 TSP Cinnamon (I sometimes add more though :))
  • 2-3 TBSP Hemp hearts
  • 1-2 TBSP Dried Coconut flesh (I use Coconut Manna by Nutiva)
  • 1/4 Cup melted Coconut Oil
  • 2 Cups chopped Strawberries
  • 2-3 TBSP Pure Maple Syrup
  • 3 TBSP Flaxmeal (ground flax seeds)
  • 1 Cup Unsweetened Almond Milk

 

 

Method:

 

1. Preheat oven to 350 F

2. Add 1 cup of quinoa flakes into a baking dish (I use a round glass pie plate).

3. Mix in the cinnamon, hemp hearts and flaxmeal.

 

 

Quinoa Bake

 

 

4. Next add the 2 cups of strawberries and the dried coconut flesh.

 

Strawberries

 

 

 

5. Pour in 2-3 TBSP’s of pure maple syrup and the 1/4 cup coconut oil and give it a good mix.

6. Even it out in the baking dish and pour 1 cup of unsweetened almond milk on top.

7. Pop into the oven for 35 minutes at 350

8. Once Baked and removed from the oven allow to fully cool before cutting because it needs to set! If your in a hurry like I am at times scoop it into a bowl and eat it hot in a bowl.

 

Enjoy!

 

Strawberry Quinia Bake

 

Healthy Vegan Cranberry Granola Bars

Posted in Breakfast, Vegan Baking by

I love granola bars and I also love giving them to my kids as a snack. I don’t however like the fact that the store-bought types are loaded with refined sugar! I’ve been playing around with different combinations of ingredients and making my own homemade granola bars. In this recipe I use pure Canadian maple syrup as my sweetener. Pure maple syrup is low on the glycemic index and contains manganese and iron which a total plus! 🙂 These bars are protein packed and contain healthy omega! Hurrah! I even eat them for breakfast sometimes when I’m on the go. Here is my easy and healthy recipe for vegan granola bars …

Easy & Healthy to whip up Granola Bars1

Healthy Vegan Cranberry Granola Bars

Ingredients:

  • 2 cups oats
  • 3/4 cup sulfur free dried cranberries
  • 3 TBSP raw pumpkin seeds
  • 1/3 cup flaxmeal
  • 2 TBSP vegan protein powder (I used vanilla brown rice protein powder)
  • 1 TBSP cinnamon
  • 1/4 cup melted organic coconut oil
  • 1 TBSP natural almond or peanut butter
  • 3 TBSP brown rice flour
  • 1/2 cup pure maple syrup
  • 2 TBSP of flaxmeal w/ 3 TBSP warm water
  • 1/4 cup chopped almonds or nut of choice

* You will need a baking pan. The size of the pan will vary depending on how thick you want your granola bars to be*

* Depending on how sweet you like your baked goods, you may want to add more maple syrup to your granola bars. I don’t feel the need for the extra sweetness so I only use 1/2 cup in my recipe.

Super yummy & healthy granola bars!
 

Method:

  1. Preheat oven to 350 F
  2. In a large bowl add oats, brown rice flour, vegan protein powder, cinnamon, and 1/3 cup flaxmeal. Mix well.
  3. In a small bowl add the 2 TBSP of flaxmeal with 3 TBSP of warm water. Mix and let it sit for a couple of minutes to thicken.
  4. Chop up nuts or process them. Toss them into the mixture.
  5. Add cranberries and pumpkin seeds and mix.
  6. In a medium-sized bowl add the almond butter, maple syrup and coconut oil. Mix well.
  7. Add the wet ingredients into the dry and combine well.
  8. Use vegan butter/coconut oil to grease your pan or cut parchment paper to fit your baking dish.
  9. Add the mixture to the baking pan and even out. Push it down with a spoon to make sure it’s tightly packed in.
  10. Pop into the oven for 35-40 minutes at 350 F.
  • Once you take it out of the oven let it cool off in the baking dish before you cut it up.
  • When the granola mixture has cooled off you can remove the parchment paper and place on the counter. Cut the granola up as desired and place in an airtight container. If you didn’t use the parchment paper just cut it up right in the baking dish. You could also individually wrap them up so you have them ready to go for breakfast on the go or to toss in your lunchbag or purse for a snack.

ENJOY! 🙂

Easy to make healthy granola bars!

Easy to make healthy granola bars!

Blueberry Quinoa cake

Posted in Breakfast, Vegan Baking by

I’ve been on a bit of an organic blueberry kick lately! It seems that somehow I’m always throwing blueberries into my baking these days! These antioxidant rich berries have so many health benefits so I feel good about incorporating them into my baked goods. They also help to boost your immune system which is especially important to me during these wretched winter months. [insert rant] … Yes I HATE WINTER with a bloody passion! Stupid cold never-ending months of torture!

Ok I’m done now. 🙂

As I was saying blueberries have many health benefits such as aiding in heart health, brain function, helps reduce belly fat, helps with constipation and digestion and they are known for being natures anti-depressant!

This recipe is super easy as are all my recipes. I’m a mom of three and I don’t have the time to make fussy recipes! I’m also a strong believer in the fact that less is more when preparing food! This blueberry quinoa cake is also great for breakfast despite the fact that I’m calling it “cake”. Another added bonus is that it is flour free, so our waistlines are thanking us!

 

BLUEBERRY QUINOA CAKE

 

Ingredients:

  • 1 1/2 cup organic blueberries
  • 1 cup quinoa flakes
  • 1 cup almond or soy milk
  • 1 heaping TBSP of cinnamon
  • 1/4 cup melted coconut oil
  • 1/4 cup pure maple syrup or agave
  • 3 heaping TBSP of ground flax seeds (flaxmeal)
  • handful of chopped nuts of choice or raw pumpkin seeds

 

Method:

  1. In a medium-sized baking dish combine quinoa flakes and cinnamon
  2. Add the flaxmeal and blueberries, mix
  3. Next add the melted coconut oil and the maple syrup or agave. Combine well. 
  4. Throw in a handful of chopped nuts or my favourite raw pumpkin seeds
  5. Add the milk and give it one last mix to combine all the ingredients well.

 

*Pop it into the oven at 350 F for 35-40 minutes. Let it cool for a while so it can set properly and you can slice it up.

 

NOTE: If you want your cake to take on more of a bright purple colour instead of having all the blueberries in tact like mine in the pictures you can give it a mix at the 20 minutes mark. The blueberries will be super soft and will release their beautiful bright colour into your cake. I’ve made it both ways and either way it’s yummy!

 

Enjoy!

 

Healthy protein & omega rich cake. Flour free!

Healthy protein & omega rich cake. Flour free!

 

Healthy & simple blueberry & quinoa cake!

Healthy & simple blueberry & quinoa cake!

 

 

 

Organic Apple Quinoa Bake

Posted in Breakfast, Vegan Baking by

Here at my house I have a bit of a obsession with making apple oat bakes. I always have organic gala apples and oats in the house! Those are staple food items in my home. My kids are obsessed with gala apples so that’s why I stick to buying that type. Apple bakes are great when you wanna put together something quickly. The beauty of a bake is that you throw it into the oven and you don’t have to fuss over it. I wanted another option that was even healthier so I decided to use quinoa flakes in my recipe. It’s also a wheat-free/gluten-free grain option! There are so many benefits to including quinoa to your diet! It’s packed with a protein, super low in calories, antioxidants, magnesium, phosphorus, calcium, and has anti inflammatory benefits as well. Here is the incredibly easy recipe for my organic apple quinoa bake …

ORGANIC APPLE QUINOA BAKE

Ingredients:

  • 2 large organic apples, chopped up and leave the skin on. Everyone needs more fiber in their diet!
  • 1 1/4 cup organic quinoa flakes
  • 1 heaping TBSP of cinnamon … another obsession of mine 🙂
  • 1/3 cup melted coconut oil
  • 1/3 cup apple cider vinegar
  • 1/4-1/3 cup pure maple syrup (1/4 cup is what I use)
  • 1/4 cup pumpkin seeds

Notes:

* You will need a medium-sized baking dish*

*You can add more quinoa flakes to your bake if you desire. I don’t because I like to keep apples as the star of the show.

*Makes 4 servings*

Method:

  1. Add the quinoa and cinnamon into the baking dish, mix
  2. Chop up the apples and add them into the baking dish
  3. Pour the apple cider vinegar to the mixture and give it a good mix.
  4. Pour the coconut oil on the mixture and combine.
  5. Next add the maple syrup. Depending on how sweet you want your apple bake to be you can add between 1/4 – 1/3 cup maple syrup.
  6. Toss in the raw pumpkin seeds
  7. Even out in the baking dish and bake for 20-25 minutes at 350 F

Easy, Easy, Easy! Enjoy as a dessert or snack! You could even spoon this bake on top of coconut ice cream with a little drizzle of maple syrup and top with walnuts or pecans. YUM!

Simple Apple Quinoa Bake

Portuguese Style Fava Beans

Posted in Lunch/Dinner by

One of my favorite comfort foods that I grew up with is Fava Beans! I always have  a bag of frozen green fava beans in my freezer because it’s a great fast dish to whip up. This is my go to meal when I have no idea what’s for dinner! Traditionally Portuguese sausage is cooked with the fava beans but because I make mine vegan I omit that. They do however have Vegan sausages on the market these days and you could add one to this dish if desired. If you’re adding it then cut it up and add it to the onion and garlic saute. With or without I think this dish is fantastic!

 

Here’s the super easy recipe …

 

Ingredients:

  • Garlic, I use a lot 🙂 … like 5 cloves minced but you can use however many you like
  • 1/3 cup chopped white onion
  • 2 Tbsp olive oil
  • Sprinkling of chili flakes
  • 1 tbsp of pureed hot red pepper paste (optional)
  • 1 bag of frozen green Fava Beans
  • Add desired amount of paprika, Himalayan salt, & black pepper
  • 1 tbsp of dry oregano, I dry my oregano from the garden & use it all winter long 🙂
  • 5 cups of liquid (water, veggie broth or you can combine both)
  • 1/3-1/2 cup red wine (optional)
  • 1/2 cup fresh parsley, chopped

Method:

  1. In a large pot with olive oil add the onion and saute
  2. Add in garlic, chili flakes & red pepper puree if you’re using it
  3. Toss in the bag of frozen fava beans
  4. Give it a mix
  5. Add liquid and spices and dry oregano
  6. Add in wine if you’re using it
  7. Cook at a medium heat for about 30 minutes covered, stirring from time to time
  8. Adjust seasoning and see if you need more salt or pepper
  9. Throw in the fresh parsley for the last 5 minutes of cooking
  • Serve with Bread for those who enjoy to dip it into the yummy sauce!

Note: I prefer my fava beans not to be too over done! If you prefer them to have a softer texture then cook an additional 10 minutes or so. Give one a try at the 30 minute mark and see if the texture works for you.

 

Fava Beans