James Fell Recipe eBook

Transcription

Good Enough!
A (Mostly) Easy Recipe
Book for the
Time-Pressed Cook
Written and Compiled by James S. Fell
2
Table of Contents
Introduction
3
List of Contributors
4
Rescue Foods
7
Simple and Healthy Sides
8
Smoothies
9
Recipes
11
Slow Cooker Recipes
48
James S. Fell, MBA, CSCS
www.BodyForWife.com
https://twitter.com/bodyforwife
www.facebook.com/bodyforwife
3
Introduction
I don’t care how you got here.
Perhaps you came here because of my book Lose it Right. I mean, I did tell readers of that book
to come here and get this free ebook of recipes, so thanks for the follow through.
Or perhaps you found my site via other means, saw the word “free,” and here you are. That’s cool
too.
Anyway, I’m James Fell, syndicated fitness columnist for the Chicago Tribune, Los Angeles
Times, Chatelaine.com and AskMen.com. Plus a bunch of other stuff.
I’m a mediocre cook. I have a few of my recipes in here, and they’re very simple, basic, timesaving, oh-crap-what-do-I-make-for-dinner type. Some of these recipes are fancier and require a
variety of ingredients and can take a bit of time; others are less so.
The purpose of this ebook is to give you a range of options. If you read Lose it Right, you learned
that I consider high frequency eating out, be it take-out, drive-through, delivery, or a sit-down
restaurant meal, is the bane of weight loss. Those are things that lead to weight gain.
And so, this book is mostly about giving you options for eating at home more. That’s why there is
a focus on things that are simple and easy, not too high in calories, satisfying, and kids will like
them. A lot of the information in this book is based around weight loss. We’re talking about meals
that are satisfying and taste good, but not dripping with gravy-caramel-butter-cream-whatever.
This ain’t no Paula Deen heart attack special cook book. Well, maybe a couple of them are on the
rich side, but mostly not.
I want to say special thanks to everyone who contributed to this book. Be sure to check out their
bios and websites on the next page.
www.BodyForWife.com
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Contributors
Amanda Arbuthnot
Amanda Arbuthnot is a nutrition student at SAIT in Calgary, Alberta. When she’s not writing
about food, she’s learning about it, or cooking it, and very frequently eating it. Find her on Twitter
https://twitter.com/amandaarbo
Mike Campbell
Mike is a trainer, coach, author and a massive food and training geek. Mike is incredibly
passionate about helping guys become the best man they can be. Mike is the mastermind and
creator of the ‘Unleash Your Alpha Program’- a proven system for helping men unleash the
power and awesomeness that lies within them. Plus he loves to cook, eat and talk to his food.
He loves stone fruit, cold beer, red wine and to think of himself as a low level Batman. And he
likes to lift heavy things, eat many a variety of meat and write short bios.
www.UnleashYourAlpha.com / https://www.facebook.com/unleashyouralpha /
https://twitter.com/mcampbell2012
Natalie Collins
Mother of 2 beautiful girls (16 years old, and 3 years old) from Ottawa, Ontario. Prefers a plantstrong diet.
Jill Harms
As a fitness professional, Jill offers personal training and unique fitness classes. She also works
as a WHS advisor, and is doing her MPH with the University of Alberta. Her interests include:
running, triathlon, climbing, stand-up paddling, skiing and scuba diving. She holds an Advanced
Diving certificate with PADI, has completed 5 marathons, several half marathons, hiked the West
Coast Trail, Inca Trail and completed high altitude climbs in Ecuador (Cotopaxi, 19347 feet) and
Nepal (Mera Peak, 21247 feet). Her goal is to help her clients believe in themselves, achieve their
personal fitness goals and have fun doing it. Blog: http://highlevelfitness.blogspot.ca / Facebook:
https://www.facebook.com/pages/High-Level-Fitness/126092870735632 / Website:
highlevelfitness.ca
Lavanya Krishnan
Lavanya Krishnan is passionate about fitness and food. She experiments with bold flavours and
incorporates wholesome, fresh, unprocessed ingredients in her food. She holds a Masters in
Exercise Science, an MPH in Epidemiology and is a certified personal trainer and group exercise
instructor. Lavanya strives to instill a love for fitness in her clients, and is a proponent of exercise
being one of the best forms of preventive health. Check out Lavanya's Clean Eats group on
Facebook for more healthy recipes:https://www.facebook.com/groups/132552223535532/. Follow
her on Twitter https://twitter.com/l_krishnan
Paula Maier
I started Paula’s Healthy Living to share my passion for staying fit, eating healthy and scheduling
rest and relaxation time. As a 47-year old mother of 3, I understand that it can be difficult to make
healthy meals, exercise and carve out time for yourself, while constantly doing this juggling act
called, life! Healthy eating and exercising on a regular basis gives me self-confidence and
personal satisfaction. I encourage my readers to eat whole foods that come directly from the
source. You can learn more about healthy eating by reading my articles on
www.PaulasHealthyLiving.com.
Cordelia McFayden
Cordelia McFayden loves using foods to heal. Having a passion for whole foods after growing up
with food allergies, she was determined to find a school where food fundamentals were taught.
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She received her RHN designation and is passionate to help people achieve the level of health
they desire. She works through private consultations as well as through public speaking
opportunities. Visit www.inspiredlivingnutrition.com. Twitter:
https://twitter.com/@Reveal_the_Best. Facebook: https://www.facebook.com/pages/InspiredLiving-Nutrition/527858137292534
Amber Mikaelsson
Amber Mikaelsson is a country living, gentle parenting, toddler wrangling, weight lifting, clean
eating, and blogging mama who dreams of becoming a home-gym warrior turned fitness
competitor in 2014. She lives in rural community in Northern Alberta with her husband and two
small children and dreams of one day owning a sustainable and organic hobby farm. You can find
more of her recipes at www.ambermikaelsson.com and a daily account of her trip to the WBFF
stage on her Facebook page at https://facebook.com/RuralRebelMama . You can also receive
exclusive recipes and wellness tips by signing up for her newsletter at www.bit.ly/RRMNews
Kevin Packer
Kevin Packer is an entrepreneur, engineer, and fitness nerd. He specializes in helping busy
people reach their health goals, and he is co-founder of the personal weight loss startup,
http://www.trackfaster.com Kevin uses his diverse background in biomedical engineering,
physiology, systems engineering, and self-directed fitness and nutrition study to find new ways to
solve old problems. He is on a mission to enable anyone to reach their health and fitness goals in
a way that fits their lifestyle. Connect with Kevin: http://www.linkedin.com/in/kevinpackernu or
follow him: https://twitter.com/kevpacker
Lindy Rock-Jones
Lindy Rock-Jones is the Director of Intelligence and one of the leading authors and speakers at
Erin Skye Kelly & Associates. To learn more about her upcoming cookbook, visit
www.ErinSkyeKelly.com.
Lindsey Schnell
Lindsey Schnell, MS, RD is an avid runner who is passionate about helping people live better,
healthier lives. She relishes in exposing the bad nutrition advice that permeates the industry.
Follow her on Twitter at https://twitter.com/healthyhausfrau and visit her site for recipes and other
cool stuff at www.healthyhausfrau.blogspot.com.
Tim Smith
Tallahassee, FL
Worlds #1 Rush Fan. Loves cooking, music, life and family
Angeline Talens
Angeline Talens is a wannabe bodybuilder who’s passionate about the pleasures of good food.
She is a self taught home cook, amateur food photographer; and the creator of The Epicurean
Bodybuilder (http://epicureanbb.com), a blog focused on first-class high protein foods.
Contact Info: Email: [email protected]
https://twitter.com/epicureanbb
https://www.facebook.com/epicureanbodybuilder
www.fitocracy.com/profile/robinsparkles
Terry Toffelmire
I’m a mother of 2 amazing girls, Maiya (born April 2010) and Olivia (Sept 2012). I live in Calgary,
AB, Canada and love to run. I’ve been running for over 12 years now, and have run over a dozen
half marathon’s, finished 2 full marathons and done many other races. Since having children, my
running has become an even more important part of my life. I use it as “MY” time, a time to
dedicate to my physical health and mental well being, so that I can be a great mom and wife for
my family.
www.BodyForWife.com
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Facebook: https://www.facebook.com/terryrunsthings
Twitter: https://twitter.com/TerryToffelmire
Instagram: http://instagram.com/terryruns
http://terryruns.wordpress.com
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Rescue Foods
What is a “rescue food?”
It’s something you eat that’s healthy and not high in calories instead of something that isn’t so
healthy and jammed full of stuff like sugar, fat, salt and, yes, mega calories.
For example, carrot sticks would be a better choice than potato chips when you feel the need to
nibble. Having a supply of easily accessible rescue foods on hand can calm your urge to snack
on something that doesn’t lead to weight loss. Here are some that I use:
•
Washed and peeled carrots – I like paying the small premium to get bags of these. The
key is to take a bunch and put them in a bowl of water in the fridge. They stay crisp and
cool and yummy, and when you open that fridge door they are staring you right in the
face. Instead of going for the leftover pizza, you can go for the carrots instead.
•
Sugar snap peas – Do the exact same thing as you do with the carrots: in a bowl of water
in a conspicuous place in the fridge.
•
Olives – I love to buy these big honking green suckers that are stuffed with feta cheese.
Sounds like a caloric wallop, right? Wrong. The things only have 12 calories each, and
the taste is so potent that after two or three you can’t eat any more. They taste great, but
it’s like those super sour candies where you can only handle a little.
•
Apples – More fun to cut them up into slices. Pay the premium for the tastier ones. I like
Pink Ladies, Ambrosia and Honey Crisp.
•
Hot tea – Not really a food, but sipping it slowly can kill time until bed and get you past
that craving period, so you realize you weren’t really that hungry.
•
Turkey sticks – Like a spicy pepperoni but made with turkey. Only 50 calories each, and
one is usually enough.
•
Pistachios – Great for work to avoid the snacks people bring in with the sole purpose of
sabotaging your healthy eating regimen. The great thing about pistachios is that they
require two hands to open, so you get through half a dozen or so and realize that you
really should be working.
•
Popsicles – A nice indulgence, but surprisingly low in calories. The kind I buy are singles
and only have 35 calories.
•
Homemade popcorn – Put it in a paper bag, fold the end over and nuke it. You can eat it
plain if you want, but that’s lame. Put a little butter on it, but measure carefully. Realize
that one tablespoon of butter = 100 calories, so just use a small amount to add flavor.
Don’t drown it.
•
Berries and milk – Grab whatever fresh berries you have, give it just the lightest sprinkling
of sugar, and pour some skim milk on it. Tastes like a dessert, but is healthy and low in
calories.
•
Orange, red or yellow bell peppers – Cut one up and snack away.
•
Greek yogurt – High in protein so a little goes a long way for satiety.
You get the idea, right? Use this knowledge to figure out your own rescue foods. And remember
that occasional indulgence is part of a sustainable eating regimen. These rescue foods aren’t
meant to prevent you from ever eating dessert again, but just to lower the frequency of highcalorie junk food eating to aid in weight loss.
Every life needs a little chocolate.
www.BodyForWife.com
8
Simple and Healthy Sides
Okay, I get that making some fancy side dish is a pain. This is all about saving time and trying to
get some good, healthy food in you and in your family. Unless I’m making a fancy dinner, I almost
never cook vegetables because it takes too long, dirties too many dishes, and I have stuff to do.
So I simplify the hell out of it without going all processed.
Frozen vegetables
You can do this. I do it sometimes. They’re pretty easy because they can be nuked. They don’t
taste the best, but they certainly are healthy and you don’t have to worry about them going bad
and having to throw them out. They’ll last for months.
Brown rice
Not the packaged throw a bag in the nuker kind. I’m not into fear mongering about food, but I do
worry about what kind of chemicals might leech from that plastic. No thanks. When you get used
to making brown rice you’ll find it can be done fairly easily and quickly while you’re doing other
stuff.
Other sides that can be ready in seconds
You’ll remember that some of these are from the rescue foods list. The thing is: you need to let go
of any sense of things needing to be perfect. It’s just throwing a variety of reasonably healthy food
on the table and digging in. Don’t feel like if it’s not some perfectly balanced Norman Rockwell
th
early 20 century Sunday dinner meal that you might as well order pizza. That’s called the “all or
none” mentality and you want to stay away from it.
This is all about adopting the “good enough” mentality so you don’t order pizza.
So if you’re barbecuing steaks or salmon or whatever, which is totally easy, then here are things
you can throw alongside to round it out and make sure that it wasn’t just “meat” that people ate
for dinner:
•
Pre-washed and peeled carrots
•
Pre-washed sugar snap peas
•
Apple slices
•
Grapes
•
Strawberries
•
Cut up a pineapple – You can cut up an entire pineapple in about a minute and a family of
four will devour the entire thing.
•
Raw broccoli – Cut the tops off and put them on a plate. If people balk, get a reduced fat
cream dip.
•
Cut up slices of red, orange or yellow bell pepper.
Get the idea? It doesn’t need to be time-consuming or complicated. If you’re eating side dishes
like this on a regular basis you’re doing way better than the majority of other North Americans.
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9
Smoothies
I’m not going to give you a long list of smoothies here, but am going to give you a base recipe,
and then tell you options for how to add to it.
But first, I need to make a few important points.
Blend, don't juice
Juicers are a total waste. They waste some of the healthiest parts of the fruits and vegetables.
They remove fiber and they remove satiety. You know, the stuff that fills you up so you eat less
later on and therefore lose weight? Take that fancy juicer and punt it. Really.
Blending takes nothing out. Always blend, never juice.
Why do it?
Because, as I pointed out in Lose it Right, fewer than 25% of Americans get 5 servings of fruits
and vegetables a day. This is an easy way to hit and exceed that minimum target. The smoothies
can do wonders for your health by making sure you get lots of the healthiest foods on the planet
in your belly.
I don’t like green vegetables that much. Eating them is just not pleasant for me, but drinking them
is a piece of cake, so I drink them.
A note on satiety
These smoothies will not be as satisfying as eating all these foods, because the chewing process
sends messages to the brain that says we’ve eaten, and things take longer to digest when they
haven’t had the bejeebus blended out of them.
But they can still be pretty satisfying. Vegetables are high in volume and low in calories, meaning
they have a low caloric density, and that’s good for weight loss. Eating lots of vegetables in lieu of
other snacks is a great tool for losing weight. But when you blend them, their appetite satisfying
properties are diminished, but certainly not eliminated.
In short, a smoothie will be less satisfying to your overall appetite than eating everything that
goes into the smoothie, but they can still be pretty satisfying.
Creating the base
I invented this, with some suggestions from friends and some experimentation. My wife and I
share a big blender full every day. Still working on getting the kids to drink them. One day.
Anyway, here is the base to make a full blender:
•
1 banana – Really does wonders for improving the taste
•
Half a cup of low fat, flavored yogurt (vanilla is a good choice). Can use Greek yogurt if
you want more protein.
•
Mixed greens – I buy the pre-washed type that has every damn green leafy vegetable you
ever heard of, with extra spinach. How much goes in? A lot. I cram that stuff in there.
•
Broccoli – cram lots of that in too.
•
Water – I use water from the fridge because cold water makes it taste better. The water
goes in last and fill until about the three-quarters mark.
Blend the hell out of that sucker. Drink.
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Yes, it can be a little on the chunky side, but you’d be surprised how fast you get used to it. As I
mentioned already, I’m not much of a fan of vegetables, and yet I look forward to my daily
smoothie.
Other stuff you can put in
I almost always put in half a bell pepper (any color but green). Then I munch on the other half. I
tried avocado, and it was okay, but made it kind of thick. My wife didn’t like it. Otherwise, berries
are good, any kind of berries. Cantaloupe, pear, apple etc. Don’t overdo it on the fruit though,
because you already have the banana in there, and the goal of the smoothie is to get more
veggies in you. So make sure that most of the volume of this smoothie is green stuff.
Stuff NOT to put in it
Beets. Keep beets the hell away from your smoothie. Blarf.
Otherwise, anything that you would normally cook shouldn’t go in. It’s just too fibrous and chunky
to be putting stuff like asparagus or carrots into it. Remember that you’re blending, and everything
that goes in the blender goes down the hatch, and food that is too stringy or crunchy doesn’t
blend well.
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11
Recipes
This is one big free-for-all. What do you expect for something you didn’t have to pay for? I did
make an extra section for the slow cooker. Good enough, right?
Flip through and see what you like, and give it try. Remember that some of these are easier than
others. Some are lower calorie too, whereas others are more indulgence oriented. Because every
life needs a little indulgence.
And don’t forget to check out the list of contributors and visit their websites and like their
Facebook pages and follow them on Twitter and all that good stuff. This book wouldn’t exist
without them.
www.BodyForWife.com
12
Grilled cheese and tuna sandwiches
By James S. Fell
I get to go first because it’s my damn eBook and I can’t tell you how many times these things
have saved me when I had nothing else in the house to eat. They’re yummy, filling, healthy, and
it’s practically guaranteed that I will always have the ingredients on hand.
I make three sandwiches for a family of four. I eat a whole one, my wife and son each eat threequarters, and my daughter eats half. Do the math, and it adds up to three sandwiches. I make
three because I can only fit three in the pan, and everyone is full with no leftovers (these things
are not good cold). Make sure you add in some of the healthy sides mentioned on page 6.
Ingredients
•
Slices of mozza – you decide how much. Don’t get carried away. Because, calories.
•
6 slices of whole wheat, whole grain bread. I like the big, wide slices. And don’t get me
started on white bread. Purge that crap from your diet.
•
Two cans of tuna fish. I prefer albacore packed in water.
•
Two tablespoons of half fat mayo. There aren’t many “reduced fat” things I buy, because
yuck, but mayo is the one exception. Going half fat dramatically cuts the calories and
tastes almost exactly the same.
•
A small amount of butter.
•
Black pepper (optional)
Instructions
1.
Butter one side of all six pieces of bread. Don’t use much. The purpose of the butter is to
make it so the sandwich doesn’t burn. It doesn’t take much.
2.
Put two cans of tuna in a bowl, add in the mayo and black pepper. Stir up real good.
Nuke for about two minutes, but make sure you cover it or it will explode all over creation
and make an ungodly mess in your microwave.
3.
Set stove top for medium. Place three pieces of bread butter side down in pan and scoop
hot tuna concoction onto bread in equal portions. Place mozza slices on top then cover
with other slices of bread, butter side up.
4.
Cook both sides until golden brown.
5.
Eat!
James Fell is a syndicated fitness columnist for the Chicago Tribune.
www.BodyForWife.com
13
Vegetable Quinoa with Toasted Almonds
By Lavanya Krishnan
1 cup quinoa, rinsed and drained
½ cup red onion, chopped
1 cup coloured bell peppers, diced
1 cup mixed yellow and green zucchini, diced
½ cup frozen or fresh peas
2 tbsp. herb of your choice: cilantro/mint/parsley
3 tbsp. slivered almonds
2 tsp. cayenne pepper
1 tsp. ground cumin
1 tsp. ground or fresh ginger, chopped fine
dash cinnamon
salt to taste
2 tsp. olive oil
2 cups water
1. In a saucepan, add water and quinoa. Bring to a boil. Cover and simmer for 20 minutes or until
all the water has been absorbed.
2. Heat 1 tsp. oil in a pan and toast almonds for 3-4 minutes or until slightly brown. Remove from
heat and set aside.
3. In the same pan, heat rest of the olive oil. Add ginger, onions and peppers. Saute until onions
become soft.
4. Add zucchini, peas, cayenne, cumin, cinnamon, and salt. Mix thoroughly and cook for a few
more minutes.
5. Add cooked quinoa to vegetable mixture. Top with toasted almonds and herbs.
Lavanya is a group exercise instructor. Follow her on Twitter https://twitter.com/l_krishnan
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14
Paula’s Turkey Chili Recipe
By Paula Maier
This turkey chili recipe is one of my absolute favorites. It’s delicious and simple to put together.
We make a big pot of it as soon as the first leaves start to change in the fall. My kids will eat
bowls of it, which always makes a mom happy to see (especially after she has worked hard on
cooking dinner!). Turkey chili is just as flavorful as chili made with ground beef. Use the spices in
my recipe below, add your own spices, a pinch more or less. Just play with it until it has the taste
you love.
Paula’s Turkey Chili:
1 ¼ pound ground turkey
1 can kidney beans (try to buy organic if you can. Be sure to rinse the beans first)
1 can white beans
1 – 16 oz. stewed tomato
1 – 6 oz. tomato paste
2 tbls. chili powder
2 tbls. dried onion
½ tsp. garlic powder
½ tsp. oregano
½ tsp. cumin
1/2 tsp. Paprika
½ tsp. black pepper
½ tsp. salt
½ tsp. sugar
1 ½-2 cups of H2O
Brown the meat in a soup pot. Add remaining ingredients. Simmer for 20 minutes. Enjoy!
Paula Maier is owner of www.PaulasHealthyLiving.com.
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15
Every day of the week oatmeal
By Amanda Arbuthnot
Making a large batch of oats at the start of the week cuts down on morning time breakfast prep.
Choose a new topping each day to keep things from getting dull! Oatmeal is endlessly
adaptable, and each of our suggestions takes only minutes to prepare.
Makes about 3 cups oatmeal
Ingredients
•
3 cups of water
•
1.5 cups quick oats
•
Pinch of salt
•
2 Tbsps. brown sugar
Directions
1. Boil water with a pinch of salt
2. Add oats to boiling water, turning heat down to simmer for 4-5 minutes
3. Add toppings as desired, or eat as is
4. To reheat individual leftover portions, add ¼ cup milk and microwave, covered, for about 90
seconds on high
Modifications
Add the following to the oatmeal once it has been reheated. Stir through and add more spices
and fruit to taste.
Monday: Banana cream pie oatmeal
1 Banana with 2 Tbsp. peanuts
Tuesday: Apple pie oatmeal
1 Chopped apple with 2 Tbsp. chopped toasted pecans, and ½ teaspoon of cinnamon
Wednesday: Pear and almond tart oatmeal
1 Chopped pear with 2 Tbsp. blanched almonds
Thursday: Pumpkin pie oatmeal
Add in a ¼ cup of pumpkin puree along with ½ tsp. pumpkin pie spice before reheating. Top with
raisins.
Friday: Blueberry pie
Handful of blueberries and 2 Tbsp. chopped walnuts, topped with orange zest
Amanda Arbuthnot is a nutrition student at SAIT in Calgary, Alberta. When she’s not writing
about food, she’s learning about it, or cooking it, and very frequently eating it. Find her on Twitter
https://twitter.com/amandaarbo
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16
Roasted Cauliflower with Cumin
By Kevin Packer
If you’ve only ever had boiled or steamed cauliflower, you’re in for treat! Roasting cauliflower with
just a hint of cumin spice brings out a fantastic savory flavor. Whole cumin seeds add extra flavor
if you have them, but ground cumin works too. It even works with frozen cauliflower, so you
barely have to do any prep!
Prep time: 5 minutes
Cook time: 20 - 30 minutes
Ingredients
• 2 1-lb bags frozen cauliflower
• 2 tablespoons olive oil
• 1 teaspoon whole cumin seeds or ½ teaspoon ground cumin
• Salt and pepper, to taste
Steps
1. Take the cauliflower out of the freezer and let it defrost in the bags for a few minutes so it is
easier to work with.
2. Preheat oven to 425°F. Brush a large baking sheet or roasting pan with 1 tablespoon of the
olive oil.
3. In a bowl, toss the frozen florets with remaining olive oil, cumin seeds or ground cumin, and
salt and pepper. Then spread everything out on the baking sheet.
4. Place the baking sheet in the oven for 20 to 30 minutes, until cauliflower is tender and its
edges are toasty. Stir after the first 10 minutes to ensure even browning.
This cauliflower is an excellent side dish for roasted chicken, especially when topped with feta
cheese.
Kevin Packer specializes in helping busy people reach their health goals, and he is co-founder of
the personal weight loss startup, http://www.trackfaster.com
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17
Black Bean and Avocado Tacos
By Lavanya Krishnan
1 avocado, diced
½ red onion, diced
1 cup black beans, rinsed and drained
1 cup corn kernels
1 cup green and red bell peppers, diced
1 tomato, diced
2 tbsp. fresh jalapeno peppers, diced
2 tbsp. cilantro, diced
2 tsp. ground cumin
pinch salt and pepper
juice of one lime
4 corn tacos
1. Mix all ingredients, except tacos, in a bowl and season with salt, pepper and lime juice.
2. Warm tacos on skillet.
3. Scoop a few spoons of filling into each taco and serve warm.
4. Chill leftovers in fridge and serve over field greens as a salad.
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18
Moroccan Vegetable Stew
By Lavanya Krishnan
Ingredients:
1 each of green and red pepper, diced
1 sweet potato, diced
1 zucchini, diced
1 cup carrots, julienned
½ onion, diced finely
1 can chick peas, drained and rinsed
1 14.5 oz. can light coconut milk
3 cups water
1 tsp. cumin
1 tsp. red chili flakes
1 tsp. curry powder (optional)
½ tsp. cinnamon
salt and pepper to taste
2 tsp. olive oil
1. Heat oil in skillet and add cumin, chili flakes, cinnamon and curry powder (if using). Cook for 23 minutes on low heat.
2. Add onions and sauté till translucent.
3. Add onion-spice mix and remaining ingredients to a slow cooker. Set timer on low for 7 hours.
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19
Easy Bean Salsa
By Deb Arbuthnot
Makes 4 cups of salsa
Ingredients
•
Can of black beans (rinsed)
•
1 cup corn
•
2/3 cup chopped green onions
•
2 roma tomatoes chopped
•
Handful of chopped cilantro
•
1 avocado chopped
•
1/4 cup olive oil
•
1/4 red wine vinegar
•
3/4 salt
•
1 tsp. cumin
•
Pepper to taste
Directions
1. Combine beans, corn, onion, tomato and cilantro
2. Mix dressing toppings together until well combined
3. Add avocado
4. Adjust seasonings to taste, and serve with low sodium tortilla chips
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20
Chinese 5 spice chicken thighs with simple
spinach salad
By Mike Campbell
Adapted from a Jamie Oliver recipe, this not only packs an amazing taste, but it’s incredibly
simple to make. Trust me, once you’ve had this, you’ll want it again. And again. The honey adds
tremendously, just ensure it’s part of your weekly nutrition goals, i.e. if you haven’t been training
that day, perhaps leave out. Training days- go for it!
Ingredients:
•
600g free range boneless chicken thighs
•
Chinese five spice
•
1 teaspoon organic liquid honey
•
1 teaspoon Sesame seeds
•
Sea salt
•
Cracked pepper
•
2-3 cups baby spinach
•
Cherry tomatoes
•
1⁄2 an avocado
•
1⁄2 a red capsicum/pepper
•
Olive oil
•
Lemon juice
•
1 teaspoon apple cider vinegar
Instructions:
1. Pre-heat the oven to 180°C and remove chicken from the fridge
2. Lay out a sheet of kitchen/baking paper on the bench and spread thighs out
on top. Sprinkle with five spice and salt to cover, then flip and repeat. Be as generous as you like
with the spice and salt (bonus time saving tip- cut enough paper so that you can fold back over
the chicken to cover it, then grab a blunt instrument and bash the thighs to thin the meat, thus
reducing cooking time, and helping to infuse the flavours)
3. Put chicken into an oven tray or dish and into heated oven for 20 minutes 4. Once chicken is
about 5 minutes from done, pull it out, sprinkle lightly with
honey then sesame seeds and return for final 5-10 minutes of cooking
5. At this time prepare your quick salad; cut tomatoes in half, remove avocado
from its skin and chop, chop capsicum
6. Add all chopped ingredients to salad bowl with spinach and toss together
7. Dress with olive oil, a squeeze of fresh lemon juice and the vinegar and season
Mike is a trainer, coach, author and a massive food and training geek. Visit
www.UnleashYourAlpha.com.
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21
Chocolate Mousse
By Cordelia McFayden
Yum! Here’s a quick and easy Chocolate Mousse recipe that won’t have you feeling so bad when
you’re done eating it. It’s chock full of good fats, calcium loaded almond milk and loads of great
magnesium in the cocoa powder – which helps us all to relax a bit. So there, feel good about
eating this dessert:) So here you go:
--‐ 3--‐pitted dates
--‐1 tbsp organic medium maple syrup
--‐1 tbsp honey
--‐2 avocados
--‐1/3 cup unsweetened almond/coconut milk
--‐1 frozen banana
--‐1/3 cup raw cocoa powder
--‐1tsp vanilla (or a tad more if you like the flavor!)
--‐Pinch of cinnamon
--‐Pinch of sea salt
I used my Vitamix to blend all of the above ingredients until it was silky smooth! Perfect
consistency. Depending on the strength of your blender you may have to add slightly more liquid
be careful not to overdo it though.
Topping:
For a little extra flavor I just took some frozen strawberries put them in a saucepan on low heat,
added some water and vanilla. Let them warm up and then mashed them up to put over the
chocolate mousse. Lovely!
Enjoy and please share with your friends!
Cordelia McFayden helps people achieve the level of health they desire. She works through
private consultations as well as through public speaking opportunities. Visit
www.inspiredlivingnutrition.com.
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22
Coconut chicken with mango avocado salsa
& roasted broccoli and cauliflower
By Mike Campbell
Sounds good, is good. A really quick and easy way to make ‘crumbed’ chicken, but so
much better and tastier than the traditional way.
Go easy on the salsa as it can be a bit much, and check your keenness for garlic, as you’ll need
to alter according to taste, seeing as its raw.
All the goodness of coconut with the vibrancy of mango and a different way to have the flowered
vege. You’ll find it hard to stop. Well, I do.
Ingredients:
•
2-3 chicken breasts, large end beaten flat so thickness is somewhat uniform
•
Coconut milk, around 150ml, but this will depend on amount of chicken being
•
used
•
Shredded coconut, as above- 2 handfuls may do, but have more in case
•
Small handful fresh basil, chopped
•
1 mango cheek, diced pretty small
•
Half an avocado, diced small
•
Juice of 1 lime
•
2 cloves of garlic, crushed
•
Few mint leaves, finely diced
•
Medium sized head of broccoli, chopped into small florets
•
Half head of cauliflower, chopped into small florets
•
Extra virgin olive oil
•
Salt and pepper
Instructions:
•
Preheat the oven on to 180°C and make sure the chicken is out of the fridge
•
Using some kitchen or baking paper, lay out the breasts and cover, then using a blunt
object smash the large end gently but firmly to flatten out somewhat
•
Put the coconut milk into one bowl and the shredded coconut into a plate, mix in the basil,
salt and pepper
•
Put the broccoli and cauliflower into a plastic bag, add 3/4 of the crushed garlic, olive oil
and seasoning and shake about. Lay out on an oven tray and bake for 30 minutes
•
At this point start ‘crumbing’ the chicken; take a breast and first put into the coconut milk,
then the shredded coconut mix. Lay back onto the paper, cover with more paper and
flatten down to ensure any lose coating either firms or comes off before going into the pan
•
Heat a non-stick pan on a medium-high heat and start cooking your chicken. Keep a
close eye on it ensuring that you don’t burn the crust, but it still crisps up.
•
Add your mango, avocado, remainder of the garlic, lime juice and mint into a small bowl,
and some salt and pepper and mix together
•
Once the vegetables are ready, remove from the oven and allow to cool for a couple of
minutes
•
When the chicken in cooked, remove from the heat and allow to cool for a few minutes
•
To serve, dish up some broccoli and cauliflower next to a coconut chicken breast and
dress the meat with the salsa
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23
Pumpkin Loaf (makes 2 loaves)
By Kimberley Hui
Ingredients
1 cup white flour
1 cup whole wheat flour
1 cup bran
2 cup oats
1 1/2 tsp baking soda
2 tsp salt
2 tbsp cinnamon
2 tsp pumpkin spice
1 cup brown sugar
1/2 cup white sugar
1 15oz can of pumpkin puree
4 eggs
2 chia eggs (or one flax egg and one chia egg) *optional
1 cup oil/almond butter or a mix
1 tbsp vanilla
dash of maple syrup
Mix dry
Mix wet
Add dry to wet
Bake 350 for 1h15min
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24
Cheesy Tuna Potato Casserole
By Lindy Rock-Jones
Ingredients / Instructions
•
8 gold or red potatoes, diced
•
3 TBSP olive oil
•
1/4 tsp each salt & pepper
•
Toss diced potatoes with olive oil and salt & pepper.
•
Put into 8 x 8 inch baking pan, cover with foil and bake at 425F for 25 minutes. Stir twice
in that time.
Meanwhile, mix the following together in a medium bowl:
•
1/2 C plain Greek yogurt
•
1 C milk
•
1 C grated cheddar cheese tossed with 1 TBSP cornstarch
•
1 can water packed tuna, water drained
•
4 green onions, chopped
•
1/8 tsp (pinch) Paprika
Pour cheese mixture over potatoes. Return to oven for 20 minutes. Remove from oven when
sauce is bubbling, let sit 5 minutes. Serve with a salad or my kids like this with carrot sticks,
cucumber slices and dip.
Lindy Rock-Jones is the Director of Intelligence and one of the leading authors and speakers at
Erin Skye Kelly & Associates. www.ErinSkyeKelly.com.
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25
The Epicurean Bodybuilder’s Mac and
Cheese
By Angeline Talens
•
•
•
•
•
•
•
•
•
•
Ingredients:
1 cup dry Dreamfields Healthy Carb Living whole wheat macaroni
1/2 of a large onion, chopped
4 garlic cloves
1/4 cup water
1 tablespoon Dijon Mustard
2 teaspoons red pepper flakes
3/4 cup 1% Low Fat Cottage Cheese
1/4 Cup non fat Greek yogurt
1 cup fat free shredded cheddar cheese
1/2 cup cooked broccoli, chopped
Preheat oven to 375 degrees F
1 Spray a pan with nonstick cooking spray, then over medium heat, saute onions and garlic
until onions are golden brown. Remove and cool.
2 Once the onions and garlic is cooled, add mixture and 1/4 cup water to a food processor and
puree until smooth. Add red pepper flakes, mustard, cottage cheese and Greek yogurt and
blend until it’s uniformly smooth.
3 Add the cottage cheese mixture to a square glass baking dish and mix in broccoli and
cheddar cheese.
4 Then, bring a pot of water to a boil and cook macaroni according to its directions and drain.
Add cooked macaroni to the glass dish and incorporate with the cheese mixture.
5 Bake for about 20 minutes or until the cheddar cheese looks gooey.
Nutritional Info for whole recipe Protein 83g Carbs 112g Fat 5g Calories 825
http://epicureanbb.com
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26
Roasted Carrots and Parsnips
By Kevin Packer
This is a fantastic and easy dish, especially for those who don’t normally eat many vegetables.
Cooking time: 30 - 40 minutes
Ingredients
• 1 lb of large carrots
• 1 lb of parsnips
• 2 tablespoons of olive oil
• 1 tablespoon of fresh thyme or rosemary
• ½ tablespoon of salt
• ¼ tablespoon of ground black pepper
Steps
1. Preheat the oven to 425°F.
2. Spray a baking sheet with oil (or coat with 1/2 tablespoon of the olive oil) and put the
vegetables on the sheet.
3. Peel the carrots and parsnips, cut off the ends, cut them in half, and then cut each half
lengthwise (so that each carrot or parsnip is now in four pieces). Chop those pieces evenly
into 1 - 2-inch chunks and place onto the baking sheet as you prep them.
4. Add the olive oil, salt, and pepper to the vegetables.
5. Chop the thyme or rosemary and then add them to the sheet.
6. Toss the vegetables to get them evenly coated with the oil and seasonings.
7. Put the baking sheet in the oven for 30 - 40 minutes, occasionally tossing the vegetables.
8. The vegetables are done when tender and just nicely browned (but not burned). Take them out
of oven, season with additional salt and pepper if desired, and enjoy!
Optional: Instead of thyme or rosemary, you could use 2 tablespoons of chopped dill and/or
parsley. If you do this, then add the dill and/or parsley after you take the vegetables out of the
oven.
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27
Jill & Scott's Favorite Stir Fry Recipe
By Jill Harms
This is a one-dish meal that takes less than an hour to completion, including prep time, and
should hopefully feed the whole family. You will maybe even have leftovers.
Ingredients:
Meat
3 frozen chicken breasts
1 tbsp vegetable oil
2 garlic cloves
Dash of salt
Sauce
1 cup chicken broth
1/4 cup soy sauce
2 tbsp corn starch
2 tbsp brown sugar
1 tbsp red chili paste
1 tsp grated ginger
2-3 minced garlic cloves
Vegetables
1-2 cups each (for a total of 8 cups) of the following choices:
Sliced carrots
Broccoli pieces
Snow peas
Onion slices
Mushrooms
Red & yellow pepper
Zucchini
Celery
Rice
2 cups jasmine or basmati rice
4 cups water or chicken broth
1 tsp vegetable oil
Dash of salt
Instructions:
1. Thaw chicken and cut into bite sized pieces. Pre-heat a stir fry pan and then brown the chicken
with the oil, salt and garlic.
2. While chicken is browning, cut up the vegetables into bite sized pieces. Not too small because
they will shrink up when you cook them.
3. Using a small pan on another burning start the rice. Bring the water or broth to a boil, then add
the rice, salt and oil. Reduce heat, cover and cook for approximately 20 minutes (until all liquid is
absorbed). Remove from heat, keep the lid on and let the rice continue to steam while you finish
cooking the stir fry.
4. Mix the sauce ingredients in a bowl and whisk until well blended.
5. Once the chicken is fully cooked and browned, add the vegetables to the pan and sauté for
approximately 10 minutes (until partially cooked).
6. Once the veggies are approximately half cooked, add the sauce and let it simmer with the lid
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28
on (another 10-15 minutes). Be careful not to overcook or the vegetables will be mushy.
7. Serve the stir fry over rice.
Hints:
- Don't add very much salt to this recipe (or none at all) or it will become overpowering. The soy
sauce and chicken broth will make it more than salty enough. We use homemade broth (with no
added sodium) in our stir fry, we don't add any salt except to add a touch of salt the meat, and we
find the saltiness just right.
- For visual appeal, choose vegetables in a variety of colours (i.e. orange, red, yellow, green,
white).
- Adjust the amount of chili paste you use to make this recipe more or less spicy (you will most
likely find the red chili paste in the Asian food section of the grocery store).
- I always use fresh herbs and spices when I can. If you don't have time to grate and peel garlic
and ginger you can actually buy it already minced and the two mixed together in one jar!
- If you are really short on time you can even buy pre-chopped stir fry vegetables and pre-sliced
stir fry meat at the grocery store.
- Don't feel like you need to follow the recipe precisely. Be creative and make your own signature
dish.
Jill Harms offers personal training and unique fitness classes. Her goal is to help her clients
believe in themselves, achieve their personal fitness goals and have fun doing it.
http://highlevelfitness.blogspot.ca
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29
Curried Prawns And Spinach
By Mike Campbell
Incredibly simple and quick to make, this meal packs a flavour punch. A breeze to
prepare; can be eaten on its own or accompanied with some quinoa on training days. If not, this
also makes a fantastic breakfast. Try it, you’ll be charging well into the afternoon!
Ingredients:
•
1kg prawns, peeled and deveined
•
1 tablespoon coconut oil
•
2 small shallots, chopped
•
2 teaspoons curry powder
•
2 teaspoons tomato paste
•
1⁄2 cup quality chicken stock
•
1 cup full-fat coconut milk
•
2 tightly packed cups shredded spinach
•
Sea salt and freshly ground black pepper to taste
Instructions:
1. Heat a large pan over a medium-low heat and cook the shallots in the coconut oil until
they begin to soften, about 3 minutes
2. Season to taste with sea salt and freshly ground black pepper, stir in the curry powder
and continue cooking for a minute
3. Place mixture in a blender or a food processor; add the tomato paste as well as the
chicken stock and coconut milk. Process or blend until smooth
4. Pour the mixture back in the skillet and bring to a simmer
5. Add the prawns and spinach and cook, covered, for about 5 minutes, until the prawns are
just cooked
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30
Samoa Cookie Protein Cheesecake
By Angeline Talens
A popular Girl Scout cookie in cheesecake form!
Ingredients:
•
Cheesecake:
12oz (340g)- Fat Free Philadelphia Cream Cheese
•
10oz (280g) F age 0% Fat Free Greek Yogurt
•
2 whole eggs
•
1/2 Cup (100g) - Granulated Splenda
•
1/4 Cup (60 mL) - non fat milk
•
1 scoop (32 grams) - Optimum Nutrition Creamy Vanilla Casein Powder (or whey, just
keep in mind that it may be a little grainy when baked)
•
2 teaspoon (10 mL)- Vanilla Extract or Sugar Free Caramel Syrup
•
pinch of salt
Topping:
•
4 tablespoons (60 ml) NESTLÉ LA LECHERA DULCE DE LECHE Caramel (usually in
the Hispanic section of your grocery)
•
8 tablespoons (60 g) shredded sweetened coconut flakes, toasted
•
About 3 (45 ml) tablespoons sugar free chocolate syrup
INSTRUCTIONS
Preheat the oven to 325 degree F (162 C)and line with parchment paper or spray a 6 in round
springform pan.
*Note- this is a good time to toast your coconut flakes!
Spread coconut flakes on a baking sheet in a thin layer and bake. The flakes will toast very
quickly (shouldn’t take more than 5-10 minutes). Half way through, stir the coconut to help ensure
even color. Take it out of the oven when you see that it’s gold.
For the cheesecake
1. Using a stand or hand mixer, mix cream cheese on medium until creamy. Add Splenda and
continue mixing until incorporated. Scrape sides of bowl.
2. Add the rest of the ingredients (except for eggs ) - mix on medium for 3 minutes.
3 .Add eggs, one a time until it’s mixed (don’t over mix it or you’ll get large cracks and the
cheesecake will flatten)
4. Bake cheesecake at 325 degrees F (162 C) for 30 minutes. Lower heat to 200 degrees F
(93 C) and bake for 50 minutes-1 hour. The center should be kind of wobbly (but still firm).
Remove and cool to room temperature. Wrap cheesecake and refrigerate overnight. When the
cheesecake has been properly chilled you can add the topping
Topping:
Spread the caramel evenly over the top of the cheesecake. Sprinkle toasted coconut evenly over
the top. Drizzle the chocolate syrup all over the top!
Total Macros/Nutritional Info for whole cheesecake: Protein 128g/Fat 36g/Carbs 130g/
Fiber 5/Calories 1425
Cut into 4 equal slices, each contains: P 32g/F 9g/C 33g /Fiber 1/ Calories 356
http://epicureanbb.com
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31
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32
Cauliflower Mac ‘n’ Cheese
By Lavanya Krishnan
4 cups cauliflower, cut into florets
1 cup red onion, diced
2 cups red and green bell peppers, diced
1 cup zucchini, diced
1 tsp. ground turmeric (optional)
1 tsp. cayenne pepper
2 cups pumpkin purée
4 tbsp. shredded mozzarella
2 tbsp. cilantro, chopped
1/4 cup whole wheat bread crumbs (optional)
1 cup vegetable broth
3 cups water
1 tbsp. olive oil
salt to taste
1. Preheat oven to 450 F. Lightly coat a baking pan with 1 tsp. oil.
2. Boil water in a saucepan. Add cauliflower and cook for 5 minutes or until tender. Drain and set
aside.
3. In another saucepan, mix together pumpkin purée and broth. Gently heat through, add cheese
and stir until well-blended.
4. Heat oil in a pan, sauté onions, peppers and zucchini. Add turmeric, cayenne and salt.
5. Place cauliflower in baking pan and mix in sautéed vegetables and pumpkin sauce. Top with
bread crumbs. Bake for 30 minutes. Before removing from the oven, broil for 2 minutes.
6. Sprinkle with chopped cilantro and serve.
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33
Thai green chicken curry
By Mike Campbell
I’ve called this a relaxed meal in meal plans, purely because for some, the rice will
be just that. However, if it is a more relaxed meal, have a dessert.
This is actually pretty simple to make and is all the more tasty and nutritious for the use of stock.
You can also substitute the rice for quinoa and additionally cook that in stock to add even more
flavour and nutrition.
Or just eat this as is.
Ingredients:
•
~ 500g chicken thigh fillets
•
Quality green curry paste (try to find one that isn’t full of crappy additives)
•
2 small shallots, diced
•
400ml full fat coconut milk
•
1 cup chicken stock
•
A selection of mostly green veggies, such as broccoli, capsicum, zucchini,
•
mushrooms and spinach
•
1 tablespoon coconut oil
•
Basmati rice
•
Salt, pepper and an additional chopped chilli if you like more kick
Instructions:
1. Heat a large pan or wok. Add oil, shallots and curry paste. Cook for a few minutes until
the shallots soften slightly and the paste becomes very aromatic
2. Add the chicken and stir fry for a couple of minutes to seal. Add the stock and mix.
3. After another minute add the coconut milk, stir and add the chopped vegetables minus
the spinach. Leave to simmer
4. Measure your rice out and rinse heavily through a sieve in cold water. Add to a pot with
water on a 2:1 water to rice ratio. Add a pinch of salt. Bring to a boil then simmer until
ready
5. Keep an eye on the curry, season and add chilli if using. Add the spinach about 5
minutes before the end. This will add some volume and create a soupy curry
6. Fluff the rice and season again, serve in a bowl covered with curry. This should make
plenty, allowing some leftovers
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34
Easy roast chicken & veggies
By Mike Campbell
A roast can seem like it takes forever, and sometimes the longer ones are more
enjoyable, and certainly worth the wait for the taste. However, this is about speed, so we are
going to roast a simple snappy chook that rocks the tastebuds and provides more meals for
whenever needed. The key factor to its speed is in butterflying the bird before cooking. This will
drop the time dramatically.
Ingredients:
•
1 whole chicken, butterflied
•
A selection of vegetables, such as golden kumara, beetroot, zucchini,
•
capsicum, pumpkin, mushrooms and garlic
•
Olive oil
•
Lemon juice
•
Salt and pepper
Instructions:
1. Preheat oven to 180°C and remove the chicken from the fridge
2. Rinse the bird under cold-luck warm water to clean. Using paper kitchen
towels, completely dry the bird on all surfaces
3. Salt the skin. Then drizzle olive oil and a squeeze of fresh lemon juice over the
bird before massaging all into the skin of the bird. Salt again
4. Lay the bird flat with skin side up on a large roasting tray. Prepare the
vegetables by rinsing in water and cutting into chunks. Ensure nothing is
bigger and 2cm square
5. Spread around the bird, season and drizzle with a little olive oil. If there isn’t
room, use another roasting tray for the vegetables
6. Place in the oven and roast for around 45 minutes. This will depend on the
size of the bird, but stab the meat of the thigh and if the juices run clear,
you’re ready to go
7. Make sure you give the vegetables a toss once during cooking
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35
Easy Delicious Lettuce Wraps
By Amber Mikaelsson
Cook time: 10 minutes
•
•
•
•
•
•
•
•
•
•
•
You will need:
5-6oz Protein - I use a steak sliced thinly, chicken would also be great
1 stalk celery chopped finely
1 carrot chopped finely
1 bell pepper sliced thinly
1 onion Sliced thinly
water chestnuts (optional)
1/2 Cup Bragg's Soy
1/3 Cup Bragg's AC Vinegar
2-3Tbs Cooking oil of choice - Avocado Oil is my new favourite
Head of lettuce
Carefully remove leaves of lettuce from head to form cups. Chop your veggies and meat and set
aside. Heat oil on medium high heat until hot. Add protein, cooking to desired (and safe)
temperature. Add vegetables, soy sauce and vinegar and sauté until veggies are soft, stirring
often. If you like it spicy add 1 tsp. or more of Sriracha at this time too. You may need to add 1/2
cup or so of water if things are getting dry. When veggies are soft, spoon into lettuce cups and
serve.
competitor in 2014. www.ambermikaelsson.com.
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36
Veggie Chili
By Lavanya Krishnan
1 can San Marzano tomatoes (if unavailable, substitute with 1 can of crushed tomatoes)
½ red onion, diced
1 green bell pepper, diced
1 red bell pepper, diced
1 jalapeno pepper, seeded and diced
1 can seasoned chili beans
3 tsp. olive oil
2 tsp. fresh cilantro, chopped
2 tbsp. low-sodium chili seasoning powder
OR
2 tsp. each of ground cumin, cayenne pepper and chili powder
1.
2.
3.
Heat oil in a saucepan. Add onions, bell peppers and jalapeno pepper and sauté until
slightly browned.
Add remaining ingredients, bring to a boil and then simmer. Cover and cook for 45
minutes to allow flavours to blend in. Garnish with cilantro.
For a make-ahead meal, skip step 2. Instead, add onion-pepper mixture and remaining
ingredients to a slow cooker and cook on medium-low setting for 6 hours.
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37
Cilantro-lime shrimp fajitas
Ingredients
•
1/2 cup sliced onions
•
1 cup sliced multi-colored bell peppers
•
1 Tbsp. olive oil
•
1 garlic clove, minced
•
1 teaspoon ground cumin
•
4 ounces pre-cooked frozen shrimp, thawed
•
3 tablespoons chopped fresh cilantro
•
1 lime, juiced 2 whole grain tortillas
Instructions
1. Feel free to substitute other kinds of fish, chicken, lean beef or beans for shrimp.
2. Sauté onions and peppers in oil, garlic and cumin for 6-8 minutes, until tender.
3. Toss thawed shrimp, cilantro and lime juice with hot vegetables.
4. Fill tortillas with mixture.
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38
Sweet Potato Shepherd’s Pie
By Amber Mikaelsson
Prep time, about 20 minutes, total cook/bake time: 30 minutes
Ingredients:
•
2 large sweet potatoes
•
1 lb ground meat of choice
•
sea salt, pepper, garlic powder, onion salt - all to taste. I used about ½ tsp of each
•
1 cup Vegetable broth (or home made bone broth)
•
1 red pepper
•
1 small yellow onion
•
2 carrots
•
1 celery stalk
•
1 cup frozen peas
•
2 Tbs butter for top
Directions:
Set a large saucepan of water on the stove to boil, and wash, peel (if you want to), and chop your
sweet potato and add it to the water immediately. The potato and the water will come to a boil
together while you make the other layers and be ready when you need them for the top.
Bottom layer:
1 lb ground meat of choice
sea salt, pepper, garlic powder, onion salt - all to taste (I used about ½ tsp of each)
1 cup Vegetable broth (or home made bone broth)
Brown meat, drain if necessary, add broth, season and bring to a boil. Cook liquid down about
half, pour into bottom of an ungreased casserole dish. I use a shallow 9 x 9 dish.
Veggie Layer:
1 red pepper
1 small yellow onion
2 carrots
1 piece celery
1 cup frozen peas
Preheat oven to 350F. Chop veggies so they are all roughly the same size (I enjoy a rougher
chop – about the size of half a dime). Mix together and spread evenly over the meat layer.
Sweet Potato Layer: Carefully drain most of the liquid from the sweet potatoes and mash with a
potato masher until smooth. Spread evenly over top the vegetable layer and dot with
butter/ghee. Bake in oven at 350F 30-45 minutes. The longer this cooks the softer the
vegetable layer will be. If you want to make this dairy free just leave out the butter on top, it will
still be lovely. We eat this with hot sauce.
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39
Asparagus and ham casserole
Ingredients
•
1 (1-ounce) slice white bread
•
3 3/4 cups uncooked extra-broad egg noodles
•
2 1/2 cups (1 1/2-inch) sliced asparagus
•
1/4 cup all-purpose flour
•
1/2 teaspoon dried thyme
•
1/4 teaspoon salt
•
1/8 teaspoon black pepper
•
1 cup whole milk
•
1 cup fat-free, less-sodium chicken broth
•
1 tablespoon butter
•
3/4 cup finely chopped onion
•
1 tablespoon fresh lemon juice
•
1 1/2 cups (1/2-inch) cubed ham (about 8 ounces)
•
1/4 cup chopped fresh flat-leaf parsley
•
2 tablespoons grated fresh Parmesan cheese
Instructions
1. Preheat oven to 450°.
2. Place bread in a food processor, and pulse 10 times or until coarse crumbs form to
measure 1/2 cup.
3. Cook pasta in boiling water 7 minutes, omitting salt and fat. Add asparagus; cook 1
minute. Drain.
4. Lightly spoon the flour into a dry measuring cup, and level with a knife. Place flour,
thyme, salt, and pepper in medium bowl; gradually add milk and broth, stirring with a
whisk until well-blended. Melt the butter in a medium saucepan over medium-high heat.
Add the onion; sauté 4 minutes. Add milk mixture; cook until thick (about 4 minutes),
stirring constantly. Remove from heat, and stir in juice. Combine the pasta mixture, milk
mixture, ham, and parsley in large bowl; spoon into a 2-quart casserole. Sprinkle with
breadcrumbs and cheese.
5. Bake at 450° for 10 minutes or until filling is bubbly and topping is golden.
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40
Blackened Salmon
By Kevin Packer
This simple and tasty dish can be made with any fish, though it works best with salmon or trout.
Cooking time and method: 25 minutes, stove-top
Ingredients
• 1 - 2 large salmon filets (~3 lbs)
• Blackened seasoning*
*Any blackened seasoning will do. Fish seasoning is typically sold by the fish counter in
supermarkets, but it may also be in the spice aisle. If the seasoning does not contain salt, sprinkle
salt on each filet when you apply the seasoning.
Steps
1. Place a large pan on the stove and coat it in oil (spray-on oil is fine).
2. If the salmon filets are too big to fit on the pan, then cut them as needed so that you can fit
them in the pan one at a time.
3. Coat the non-skin side of the first filet in blackened seasoning. Be very liberal with the
seasoning.
4. Place the first filet into the pan, skin-side down.
5. Cook at a medium heat for ~5 minutes.
6. Flip the filet in the pan.
7. Use the spatula to scrape/peel off the skin, and push it to the side of the pan. The skin should
now come off easily. If it does not, then you may need to cook the skin side more.
8. Liberally apply the blackened seasoning to the top of the filet (now that the skin has been
removed).
9. Cook for ~5 minutes.
10. Flip the filet again and cook for ~2 more minutes, until the inside of the filet is a light orange.
11. Remove the filet from the pan, and repeat these steps until all filets are cooked.
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41
Peanut and chicken stirfry
Instructions
•
1 garlic clove, minced
•
1 tsp. fresh ginger, grated
•
2 tsp. olive oil
•
1 Tbsp. low-sodium soy sauce
•
2 cups frozen stir fry vegetables
•
3/4 cup 90-second microwavable brown rice
•
1/4 cup chopped rotisserie chicken breast (no skin)
•
2 Tbsp. chopped peanuts
Instructions
1. Sauté garlic and ginger in oil and soy sauce for 1 minute.
2. Add vegetables, rice and chicken and sauté until vegetables are thawed, about 8
minutes.
3. Top with peanuts.
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42
Grown up tuna salad
By Lindsey Schnell
This lunchtime classic often lacks excitement and flavor, so I've given the old tuna salad an
overhaul by adding a few select extras. Don't forget: better ingredients make a healthier, bettertasting product, so I use premium canned tuna here. I prefer my tuna salad kicked up with a
super hot serrano pepper, but you can use whatever kind of pepper suits your taste, or even
some cayenne from the cupboard.
Recipe
Yield: makes 4 servings
Ingredients
1 (4.5 oz) can solid light tuna packed in olive oil, drained
1 (4.5 oz) can solid light tuna packed in water, drained
2 T capers, chopped
1/2 medium onion, chopped or thinly sliced
1 jalapeno or serrano pepper, finely chopped OR 3/4 tsp cayenne pepper
1/4-1/2 tsp coarse salt
1/2 tsp coarse black pepper
Juice from 1 lemon
Zest from 1 lemon
5 T Hellman's Light mayonnaise
2 T quality brown mustard
Directions
Chop the capers, onion, and pepper. Put into a large bowl. Grate the lemon zest into the bowl
and then add the fresh lemon juice. Add the tuna, salt, pepper, mayonnaise, and mustard and mix
well. Divide into four equal portions.
Nutrition
Tuna is a super protein source and also full of one of the healthiest kinds of fats--omega-3s! Each
serving of this tuna salad has over 140mg of EPA and DHA omega-3 fatty acids. Adding onion,
pepper, and capers increases the volume of the salad which makes you feel more full without
adding a lot of calories. I love tuna packed in olive oil because I think the taste is so much better
than water-packed tuna, so to balance out the extra calories from the oil-packed tuna, I use
Hellman's Light mayo versus the regular version. Feel free to use regular mayo, if you prefer, but
realize you'll be adding a few more calories to my per serving calculation. :)
Each serving contains ~167 calories.
Pro Tips
You can skip the bread (or at least make your sandwich open-faced) with this flavor-packed tuna
salad. I serve it over a bed of spinach. Add some fruit and a small handful of nuts on the side and
you've got lunch!
Lindsey Schnell, MS, RD is an avid runner. Twitter: https://twitter.com/healthyhausfrau.
Website: www.healthyhausfrau.blogspot.com.
www.BodyForWife.com
43
Freezer Nut Butter Cups
By Amber Mikaelsson
These little freezer chocolates are to die for. I LOVE them. Prep time: about 10 minutes. Set
time: about 10 minutes. Yield: 12 delicious chocolates!
Nut Butter Layer
•
1/2 Cup Nut Butter of choice (substitute in seed butter for nut free)
•
1/2 Cup Coconut Oil
•
2 Tbsp Maple Syrup
Line mini-muffin pan with liners. Melt nut butter, coconut oil and syrup in a small sauce pan over
low heat until combined. Pour or spoon into mini muffin cups evenly distributing nut butter
goodness. Set in freezer while you make the chocolate top:
Chocolate Layer
•
4 Tbsp Coconut Oil
•
1 Tbsp raw Cacao Powder
•
2tsp Maple Syrup
Wash (who am I kidding, lick out, then wash) the saucepan from the nut butter layer. Melt oil and
syrup together, add cacao powder and mix until smooth. Remove chocolates from freezer and
pour or ladle the chocolate over the nut butter layer, freeze to set. I leave these in the freezer
and have one or two a day if I feel inclined!
www.BodyForWife.com
44
Homemade granola
By Lindsey Schnell
This is my favorite granola recipe with the perfect balance of sweet and salty. This energybooster is packed with oats, nuts, and seeds, and can be served as a snack or for breakfast with
yogurt and fresh fruit.
Recipe
Yield: makes approximately 8 cups; ~32 (1/4-cup) servings
Ingredients
4 1/2 cups oats
2 tablespoons ground flaxseed
1 cup raw almonds
2/3 cup pumpkin seeds (pepitas)
2/3 cup sunflower seeds
1 1/2 tsp salt
1 tsp ground cinnamon
1/2 tsp ground ginger
2/3 cup honey
1/4 cup olive oil
1/4 cup light brown sugar, packed
1 cup raisins
Directions
Heat oven to 300 degrees.
Mix oats, ground flaxseeds, nuts and seeds, salt, cinnamon, ginger in a large mixing bowl.
Heat honey, oil, and brown sugar in the microwave or in a small saucepan on the stove, stirring
until sugar dissolves.
Add honey mixture to oat/nut mixture and toss to coat. Spread out evenly on a large, rimmed
baking sheet. Bake at 300 degrees for about 20 minutes or until just getting golden brown. Keep
an eye on the oven because the granola can quickly go from perfect to "burned."
Let mixture cool once out of the oven. Stir raisins into granola in a large bowl.
Store in an airtight container. Granola may stick together a bit--no problem--just shake container
or break up stuck-together pieces by hand.
Nutrition
This granola is packed with fiber and nutrient-rich whole grain oats and healthy fats from the nuts,
seeds, olive oil, and flax. It IS granola, though, so will be energy-dense. Just measure out your
portion and enjoy each bite mindfully!
Each 1/4-cup serving contains 153 calories.
Pro Tips
I keep a 1/4 cup measuring cup right in the granola container--makes portion control a cinch.
*Recipe variation: you can leave out the honey, oil, brown sugar, and skip the baking for a
delicious muesli. I alternate versions regularly.
www.BodyForWife.com
45
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46
Wild Rice Salad
By Lavanya Krishnan
1 cup wild rice (if unavailable, substitute with brown rice)
½ red onion, diced
½ each red and green peppers, diced
½ cup fresh/canned/frozen corn kernels
½ cup zucchini, diced
¼ cup grated carrots
1 bay leaf, dried
salt to taste
½ tsp. Italian seasoning
½ tsp. chili powder
2 tsp. sunflower seeds
2 tsp. cilantro
2 tsp. olive oil
For the dressing:
¼ cup olive oil
2 tsp. low-sodium soy sauce or tamari
juice of half a lemon
1.
2.
3.
4.
5.
6.
Heat oil in pan. Sauté bay leaf, onions and peppers for 3-5 minutes.
Add corn, carrots, zucchini, chili powder and sauté for 5-7 minutes, until softened.
Fold in rice and add salt.
Add 1.5 cups water, bring to a boil and then simmer until cooked. (Alternatively, cook rice
separately in a rice cooker and add to vegetable mixture.)
Add in Italian seasoning and mix to combine.
In a separate bowl, mix together ingredients for the dressing. Toss with rice, garnish with
cilantro and sunflower seeds. Serve warm.
www.BodyForWife.com
47
Steak and Pepper Tacos
Ingredients
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 garlic clove, minced
• 3 ounces steak strips
• 1 1/2 cups sliced green and red bell peppers
• 1/2 cup sliced onion
• 2 small (6-inch) whole-grain tortillas
• 4 tablespoons salsa
• 2 tablespoons low-fat sour cream
Instructions
1. In a skillet, saute olive oil, cumin, and garlic for 1 minute.
2. Add steak strips and cook about 5 minutes.
3. Add pepper and onion slices and cook for another 8 minutes.
4. Place mixture in tortillas and fold.
5. Top with salsa and sour cream.
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48
Baked Spaghetti Squash with Cilantro-Basil
Pesto
By Lavanya Krishnan
1 spaghetti squash, halved lengthwise and seeds removed
1 onion, sliced
½ cup sugar snap peas
1 red bell pepper, sliced
1 green bell pepper, sliced
1 tbsp. walnuts
salt and pepper, to taste
2-3 tsp. olive oil
For pesto:
1 bunch fresh basil
½ cup fresh cilantro
¼ cup olive oil
¼ cup pine nuts (or walnuts)
juice of ½ lemon
1.
2.
3.
4.
5.
6.
Preheat oven to 375 F. Brush squash with 1 tsp. olive oil and place cut side down on
lined baking sheet. Bake for 45 – 50 minutes. Once done, use a fork to remove strands
and place in a bowl.
Heat oil in a pan. Add walnuts and sauté until lightly browned.
Add onions and peppers and sauté on medium-high heat for 3-5 minutes.
Add sugar snap peas, salt and pepper. Toss together to combine.
In a food processor or blender, add ingredients for pesto and pulse until smooth.
Toss together squash, vegetables and 2-3 tbsp. pesto. Store remaining pesto in an air
tight container for up to 5 days.
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49
Hummus and Veggie Wrap
By Lavanya Krishnan
Make your own veggie wrap by assembling the following ingredients at work. Pack cut vegetables
in individual Ziploc bags. Spread hummus on wrap, add veggies and roll-up for a healthy lunch.
1 tbsp. hummus
1 whole-grain wrap
½ cup cucumber, sliced into matchsticks
½ cup baby carrots
¼ cup yellow or red bell pepper, sliced into matchsticks
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50
Slow Cooker Recipes
I wrote about the need for a slow cooker in Lose it Right because, like the rescue foods, these
allow you to make “rescue meals.” In other words, you can make a large batch of food in a slow
cooker, put a bunch of it in Glass Lock containers (they are totally worth the money), and then
freeze them so you always have something you can throw in the microwave if you forgot to thaw
something out. It’s a much better choice than hitting the KFC drive-through or ordering pizza.
When it comes to using a slow cooker, consider making as large a batch as possible. Make
necessary adjustments to recipes and fill that sucker to the brim and freeze up all the extra so
you always have a healthy dinner choice available that requires almost no effort to heat up.
www.BodyForWife.com
51
Easy slow cooker white bean and sausage
stew with spinach
By Lindsey Schnell
I can't get enough of hot, hearty soups and stews when the cold weather sets in. I've been
making variations of this recipe for years and recently tried a version without the usual onions and
garlic and the end result was still fantastic. Since I omitted the only chopping you would have had
to do for this recipe and since it practically cooks itself, I call this "easy!" ;)
Recipe
Yield: makes about 9 (1 cup) servings
Ingredients
•
1 pound (about 2 1/2 cups) dried white or Great Northern beans, soaked overnight
•
1 T extra virgin olive oil
•
9 ounces cooked chicken sausage, sliced
•
2 T tomato paste
•
4 cups chicken stock
•
1 (28 oz) can diced tomatoes
•
1 T apple cider vinegar
•
1/2 tsp coarse salt
•
1 tsp coarse black pepper
•
1 tsp crushed red pepper flakes
•
4 bay leaves
•
6-10 ounce bag organic baby spinach
Directions
Place dried beans in a large bowl and cover with water. Let soak overnight.
Discard soaking water. Combine beans and next 10 ingredients (through bay leaves) in slow
cooker.
Cook on LOW for 8 hours. Remove bay leaves. Stir in spinach and cook an additional 30
minutes.
Nutrition
Since I'm from the Midwest, I'm not shy using the terms "chock full" and yes, this stew is chock
full of goodness! Legumes such as white beans abound with fiber, antioxidants, folic acid, and
thiamin, to name just a few beneficial nutrients. And all that before you even factor in the spinach
or tomatoes.
Each serving contains ~245 calories.
Pro Tips
You can vary the salt that you add to your taste preference. Additionally, feel free to try other
greens besides spinach: I've used fresh chopped kale or mustard greens and both work nicely,
but remember that these less-tender greens need to be added at the start of cooking.
Dig in! ;)
www.BodyForWife.com
52
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53
Healthy & Hearty: Southwest Chicken Chili
By Jill Harms
On a cold winter's night a pot of chili is one of my favourite meals. The following is my own recipe
for Southwest Chicken Chili.
Ingredients:
•
2 chicken breasts, cut into small pieces
•
1 tbsp cooking oil
•
2 onions, chopped
•
3 garlic cloves, minced
•
1 tbsp cooking oil
•
3 carrots, peeled and sliced
•
3 celery stalks, chopped
•
3 tbsp chili powder (chipotle chili powder is a nice variation)
•
2 tsp cumin
•
1 tsp oregano
•
salt & pepper to taste
•
796 ml can of diced tomatoes
•
398 ml can of tomato sauce
•
398 ml can of BBQ or chili style canned beans
•
398 ml can of garbanzo beans, drained
•
398 ml can of kidney beans, drained
•
341 ml can of corn, drained
•
fresh cilantro to taste (optional)
Directions:
In a dutch oven, brown the chicken pieces in oil. Remove chicken from dutch oven and add
onions, garlic and the remaining oil and sauté until onions are soft. Add the carrots and celery
and sauté for 2-3 more minutes. Add the chili powder, cumin, oregano, salt and pepper and stir.
Add diced tomatoes, tomato sauce, canned beans, garbanzo beans, kidney beans and corn.
Bring to a boil and then reduce to a simmer. Add the chicken back into the pot, cover and simmer
for 1-2 hours. Garnish with fresh cilantro.
This recipe will make a lot of servings. It will definitely feed the whole family, is good for leftovers
or you can freeze a portion. Because it is a chili, you might find the flavors even better the next
day!
Jill Harms offers personal training and unique fitness classes. Her goal is to help her clients
believe in themselves, achieve their personal fitness goals and have fun doing it.
http://highlevelfitness.blogspot.ca
www.BodyForWife.com
54
Slow Cooker Chicken Enchiladas
Ingredients
• 1 teaspoon canola oil
• 1 cup chopped onion
• 1/2 cup chopped seeded poblano chile
• 2 garlic cloves, minced
• 1 1/2 teaspoons chipotle chile powder
• 1 (14.5-ounce) can no-salt-added diced tomatoes, drained
• 1 (8-ounce) can tomato sauce with basil, garlic, and oregano
• Cooking spray
• 2 cups shredded rotisserie chicken breast
• 1 cup frozen baby white and yellow corn
• 1 (15-ounce) can black beans, rinsed and drained
• 5 (8-inch) corn and flour blend tortillas
• 8 ounces shredded reduced-fat sharp cheddar cheese (about 2 cups)
• Cilantro sprigs (optional)
Instructions
1. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add
onion, poblano chile, and garlic to pan; cook 6 minutes or until vegetables are tender,
stirring frequently.
2. Stir in chile powder, tomatoes, and tomato sauce. Place half of tomato mixture in a
blender. Remove center piece of blender lid (to allow steam to escape); secure blender
lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend
until almost smooth. Pour into a large bowl. Repeat procedure with remaining tomato
mixture.
3. Coat a 5-quart round electric slow cooker with cooking spray; place 3 tablespoons tomato
mixture in bottom of slow cooker. Combine remaining tomato mixture, chicken, corn, and
beans.
4. Place one tortilla on sauce in slow cooker; pour 1 cup chicken mixture over tortilla;
sprinkle with 1/3 cup cheese. Top with another tortilla. Repeat procedure with remaining
chicken mixture, tortillas, and cheese. Cover and cook on LOW for 2 hours or until
cheese melts and edges are lightly browned. Garnish with cilantro, if desired. Cut into 8
wedges.
www.BodyForWife.com
55
Southwestern Pork Chili
By Terry Toffelmire
Ingredients
•
1 LB Lean Ground Pork
•
2 Onions chopped
•
2 Stalks Celery chopped
•
1 Large Carrot
•
3 Cloves Garlic minced
•
2 tsp Chili Powder
•
1 tsp Oregano
•
Salt and Pepper
•
1 14 oz Can Tomato Sauce
•
1 19 oz Can Black Beans
•
1 Cup Frozen Corn
•
2 Tbsp Brown Sugar
•
1 Cup Chicken Broth
•
1 Red Pepper chopped
Brown the ground pork, and take if off the burner allowing it to cool. Add the rest of the
ingredients to a large 1 gallon ziplock bag. Once the pork has cooled, add it to the bag. To cook,
defrost overnight, and then cook in the Slow Cooker 6-8 hrs on low, or 3-4 hrs on high. Mix in
Cilantro, 2 tsp Chipolte Peppers and lime juice optionally. Serve with Sour Cream, Cheese and
Avacado. This makes one recipe, I doubled it to make two freezer meals.
Terry Toffelmire is a mother of two and a runner.
•
Facebook: https://www.facebook.com/terryrunsthings
•
•
•
Twitter: https://twitter.com/TerryToffelmire
Instagram: http://instagram.com/terryruns
http://terryruns.wordpress.com
www.BodyForWife.com
56
Slow Cooker Saucy Pineapple Chickpeas
By Natalie Collins
Serves 6
Ingredients:
•
3 cups cooked chickpeas (from cooked dried beans, or 2 15 oz cans)
•
1 can tomato paste
•
1/4 cup rice vinegar
•
3 T maple syrup
•
2 T soy sauce (or alternative)
•
1 T chili powder
•
1 sweet onion chopped
•
2 carrots peeled and chopped
•
1/2 fresh pineapple chopped
•
2 garlic cloves minced
•
1 inch knob of ginger minced
•
2 cups green beans or sugar snap peas
•
2 red peppers chopped
1) Throw first 11 ingredients into slow cooker, put on low for 6 hours
2) Add green beans and red peppers, cook on low for additional hour
Notes: I prefer to have my peppers and green beans/sugar snap peas tender crisp, so I don't put
them in at the beginning of the cook time, but rather, closer to the time of serving. This way, they
get slightly cooked, but still crunchy!
Serve over rice! Yummy!
Natalie Collins is a mother of two who lives in Ottawa and prefers a plant-strong diet.
www.BodyForWife.com
57
Southwestern Chicken Chili
By Tim Smith
Serves 4-6
•
1 lb diced chicken or turkey
•
1 can great northern beans
•
1 can navy beans
•
1 onion diced
•
1 pablano pepper diced
•
1 jalapeno diced (optional)
•
I tablespoon chili powder
•
1 tablespoon sage
•
1 tablespoon cumin
•
1 tablespoon cilantro
•
1 tablespoon paprika
Mix all ingredients in crockpot cook on low 6-10 hrs
Tim Smith lives in Tallahassee, FL and is the worlds #1 Rush Fan. He loves cooking, music, life
and family.
www.BodyForWife.com

James Fell Recipe eBook

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