Tuesday, January 31, 2012

Hummus....get your greens in?

Kale Chickpea Hummus

I made this in 8min this morning because I was out of my regular hummus from the store. Worked great and no preservatives or additives :-)

1 cup Canned Chick Peas
1 cup kale (remove stems)
1 clove garlic
1/2 lime (squeezed)
5-6 dashed Red Hot
1 tsp Italian Seasoning
1 tbsp Spicy Mustard (any kind)
Pepper to taste

- Rinse off chickpeas & remove kale stems
- place both into a small pot, add a little water to help steam the kale; pop the lid on and cook for 3-4min
- Now place all the ingredients into a food processor and process away.
- you may have to add a little more lime depending on consistency.

Now you are ready to use this as a topping on tuna, salads and or eggs. Also you can use this simply a side dish or as veggie dip....really anything goes just get creative.
PLUS.....Hey you just ate KALE!

Calories per serving
35.2 kcal per 2 tbsp serving
P = 2g
C = 5g
F = 0.8g

Thursday, January 26, 2012



3 Large leaf Romaine Lettuce
2 tbsp Maranatha Almond butter
1 Banana
1/2 small apple
1/2 scoop of your favorite Protein Powder
1oz water (maybe depends on powder)
Add a couple dashed of cinnamon

"The Mix up"
- add a small amount of water to the almond butter, protein powder and cinnamon, now
mix these all together to make a paste.
- Now brush this paste onto the Romaine lettuce leafs
- slice apple into thin slices
"The wrap up"
- place the banana and apple slices onto the largest of the romaine lettuce leafs and wrap that one up.
Now wrap the other two leafs around either ends from the halfway point outward for some support and added greens.
You are ready to snack! Enjoy :-)
TIP = place the banana in the fridge to keep it cold, now warm-up the almond butter mixture
on the stove. Now make the wraps to have that hot cold feeling like a banana split :-)
Protein = 21g
Carbs = 40g
Fats = 17g

Thursday, January 19, 2012

Quinoa Burgers

Need a quick switch up on your regular complex carb?
I gave these quinoa burgers a try; purchased at Save On Foods.
When I told the clients at our gym that I ate quinoa burgers and that they were AWESOME.......
everyone thought I was kidding.....but really they were scrumptious, it is all what you put with it!
Here is what the box looked like for those that want to try.
Very easy to do, place in bowel with hot water, let sit, make 5-6 small burgers.
Then give them a quick fry with coconut oil in a pan and serve.
Make the patties small. The nutritional facts state one small burger (75g) has:
Protein = 12g
Carbs =  51g with 7grams of great fiber.
Fat = 5g
Go smaller is size to get less carbs or simply break the burger in half and get 6g pro / 25.5g cho / 2.5g fat
There was not enough protein for this guy so I added two eggs. Plus I wanted more of a burger feel to the quinoa so I added a couple slices of tomato and onions. I topped this with salt and pepper and a side pickle.
No need for the bun people, there are enough carbs to go around.
What I loved the most about this burger was the yolks breaking all over. It helped with the quinoa sticking together when you clean your plate.
Check them out below.
Hidden from picture = pickle, onions, slice tomato :-) under the eggs

I ate the other burgers in the following few days.
They kept well in the fridge.
I had great workouts on those days, big energy. On those training days
about 90 min prior to lifting I ate this: I mixed my 6oz flank steak,
1 quinoa burger, 4oz broccoli and a few dabs of hot sauce and soya sauce for sodium and flavor.
Again the quinoa went down well.
I will for sure try these again. I think I will also try to make these on my own by mixing the quinoa with amaranth flour.
Food is great! Food is fuel!

Breakfast broccoli egg squares

I made these little darlings the other day for Katrina and myself.
Katrina was only supposed to eat one.....yeah she stole my last one 
and ate two, so I know they were yummy! I can distinctly remember her evil laugh when I caught her ;-)
Her training went well the next day with some proper fuel :-)
Next time I will make way more :-) 

Breakfast broccoli egg squares
1 egg
6.3oz egg whites
1 cup quick oats (make your own, chop up regular oats)
2.5oz chopped broccoli
1 tbsp Hummus
1 tsp coconut oil
Add a pinch of salt, pepper & Italian seasoningTop with red hot for some extra flavor.

- Mix everything in a bowel, empty into baking tin sprayed with Pam first.

- Bake 20-30min at 350-400.

For the lads
1ser: p 37, cho 61, f 16 / 536 cal For the ladies
2ser: p18.5, cho 30.5, f 8 / 228 cal

TIP: add some onion, tomato for a little more love
TIP: cheat meal = add some cheese to this bad girl, but take out the coconut oil to keep fat content down.

Tuesday, January 10, 2012

Spinach Egg Squares

Spinach Egg Squares

Prep Time: 8 minutes
Cooking Time: 20-30minutes                          
1/3 cup Quaker Quick Oats (or blend up regular oats)
1/2 cup Egg whites
1/2 cup smooth low-fat cottage cheese
1 ½ cup frozen spinach, chopped, thawed and squeezed dry
½ tsp     lemon pepper                  
¼ tsp     hot pepper sauce

Add salt and pepper to taste                                    
1. Spray a square casserole dish with cooking spray.
2. Mix up all ingredients together: oats, eggs, cottage cheese, spinach, lemon pepper and hot pepper sauce.
3. Pour into dish.
5. Bake in a 350⁰F (180⁰C) oven for 20 to 30 minutes or until a knife inserted near the centre comes out clean.
7. Let stand for about 5 minutes before serving

Makes Two servings =  Calories: 448 each
Protein: 45g
Carbohydrates: 55 g
Fat: 9 g
*Cut this in half for one serving 224cal / pro 22.5g / carbs 27.5g / fat 4.5g