This is what I eat for breakfast everyday, and I’m excited to share it with you! “Overnight oats” or “soaked oats“ are just oats soaked overnight that absorb the liquid you combine them with, so no cooking is required, which is nice in the summer months when you’re not feeling like a hot breakfast. This overnight oatmeal will start your day off right with a punch of fiber and protein, as well as omega 3 fats, calcium and vitamin D.
Make in individual mason jars for a perfect serving size and an easy grab-and-go breakfast straight from the fridge. Take it along to work or anywhere when you’re pressed for time.
Triple Berry Overnight Oatmeal
- 1/3 cup quick oats
- 1/2 cup plain greek yogurt
- 1/2 cup skim milk (or milk of your choice) – more ore less depending on how you like the consistency
- 1/2 cup fresh berries
- 2 tsp ground flaxseeds, chia seeds or hemp hearts
- Add all ingredients to a mason jar or an airtight container. Mix until combined. Store in refrigerator overnight and enjoy cold in the morning.
Who doesn’t love ice cream on a hot day? Well it’s July, and many hot days = A LOT of ice cream! In an attempt to lighten up my daily ice cream needs, I decided to put a twist on my simple two-ingredient Banana “Ice Cream” recipe by adding one of my favourite fruits: fresh cherries! Berries are also a fabulous addition to basic banana ice cream.
Cherry Banana “Ice Cream”
- 2 bananas, cut into 1 inch pieces and frozen
- 1 cup cherries, pits removed and frozen
1. Place frozen bananas and frozen cherries in a food processor. Press the button and let blend until smooth and creamy.
2. Optional: Garnish with coconut flakes, chocolate chips, fresh fruit, etc
Note: best eaten right away, but can also be put into an airtight container and frozen.
People have been buzzing about this cauliflower pizza crust for awhile now. So naturally, I just had to try it. I had my doubts that the ‘dough’ would even form a crust-like consistency, and it totally does! Freshly grated cauliflower serves as the base for the creative and delicious crust that acts just like traditional pizza.
The crust is simple, speedy to make, and uses few ingredients. This recipe will never replace my love for homemade whole wheat pizza crust, BUT if you’re short on time, this cauli-crust is the way to go. This crust also fits the needs of those who are eating gluten free.
Homemade pizza is also the perfect blank slate to add all of the toppings that you want! A few of my faves (besides the typical sauce, cheese and veg) are dollops of pesto sauce and roasted garlic cloves mashed on top, yum!
Cauliflower Crust Pizza
- 2 small cauliflower heads, grated (about 4-5 cups grated)
- 2 large eggs, lightly beaten
- 1 cup grated part-skim mozzarella cheese
- 1/4 cup grated parmesan cheese
- 1/4 tsp each of salt and freshly ground black pepper
- Preheat oven to 425ºF and line a rimmed baking sheet (pizza pan or square baking sheet) with parchment paper.
- Grate the cauliflower and place in a large bowl. Microwave uncovered for 8-10 minutes (stirring half way through) or until soft. Remove from the microwave and let cool.
- Mix in the egg, both cheeses and salt and pepper. Once combined, pat into the prepared pizza pan. Brush lightly with cooking oil and bake for 10 to 15 minutes, or until golden.
- Top the pizza with sauce and then toppings of your choice. Bake in the oven until cheese is melted and bubbly, another 10 minutes.
I recently bought a new kitchen gadget that makes zucchini noodles, aka ‘zoodles.‘ What a cool and inexpensive contraption! And I love the ‘no cooking’ part. I put a Mediterranean twist on this recipe, but these zoodles are so versatile and can replace any pasta recipe. Pasta sauce, meat sauce, seafood sauce and alfredo sauce are all delicious.
Zoodles are a great way to get in more veg and fiber – Yes! Two things that us dietitians are always harping on people about =). Also, the large volume of vegetable in this meal will keep you feeling comfortably full and satisfied for hours, so don’t be afraid to fill your plate this time.
Mediterranean Pesto Zucchini Pasta
Makes: 2-4 servings (culinary spiral slicer required)
- 2 medium zucchini
- 1/3-1/2 cup pesto (store bought or homemade)
- 10-15 cherry tomatoes
- 1/2 cup feta cheese, crumbled
- 1/2 cup kalamata olives, chopped
- 1/4 cup pine nuts, toasted
- Preheat oven to 350 F. Place whole tomatoes on a baking pan and drizzle with olive oil. Bake for 5-10 minutes, until tomatoes skin cracks and juices are running out.
- Using the culinary spiral slicer, make the zoodles. Place zoodles in a large bowl.
- Add pesto to the zoodles and toss with a fork until coated. Add the remaining ingredients and toss. Eat the pasta as is, with a fork and spoon, or cut the zoodles into smaller pieces using a knife and fork.
I’ve always loved roasted vegetables, however I had never imagined roasting parsnips or even oranges for that matter. Since trying this recipe for the first time, it has become an absolute staple!
The citrus adds a sweet, caramelized flavor, and you can even eat the rind, which is packed with vitamins! Consider buying organic oranges if you’re planning to eat the rind, in order to avoid pesticides.
Fennel is not a vegetable that has been a part of my repertoire, however, the flavour becomes much more subtle when it is roasted. Check out UpBeet Dietitian to learn about the health benefits of fennel as well as a delicious fennel salad recipe.
Orange Roasted Carrots & Parsnips
Serves 4-6 as a side dish
- 6 large carrots
- 4 large parsnips
- 1 fennel bulb
- 2 large navel oranges
- 3 tablespoons olive oil
- 2 tablespoon maple syrup
- Coarse salt to taste
- Freshly ground pepper to taste
- Preheat oven to 425°F.
- Peel or scrub the carrots and parsnips and halve lengthwise. If the parsnips are large, quarter them lengthwise, cut out the woody center, and, if necessary, continue to cut into thinner strips to match the size of the carrots.
- Cut the fennel into wedges.
- Slice the oranges, keeping the peel on or off according to preference. If using a large orange, halve or quarter the slices.
- Toss the carrots, parsnips, fennel, and oranges with the olive oil and maple syrup and season with salt and pepper. Spread out evenly on a large rimmed baking sheet.
- Roast, stirring half way through, until tender and browned, between 20-30 minutes.
- Remove from oven, season to taste, and serve.
Turtle chocolates are a favourite of many during the holidays. Since December is a time for indulgence, I wanted to try a healthier version of this sweet treat. There are simply 3 ingredients: dates, pecans and chocolate. And unlike most homemade Christmas treats, you don’t even need to turn on the oven or use piles of dishes and utensils (like I always do :-)).
These little delights make great Christmas gifts!
Homemade Chocolate Turtles
Makes about 2 dozen
- 48 pecan halves
- 12 medjool dates
- 3/4 cups chocolate chips, melted (your choice or dark or milk)
- Cut dates in half lengthwise and remove pits. Shape each piece into a circle with your fingers. Place the date circles on a parchment paper lined baking sheet, sticky side up (see photo above).
- Press 2 pecan halves into the center of the date circles (see photo above).
- Melt chocolate chips in a double boiler or in a glass bowl in top of a saucepan with boiling water.
- Spoon ½ teaspoon of melted chocolate into the center of the pecans. Place in the freezer for 5 minutes to harden.
- Once the chocolate has hardened, flip the turtles over so that the pecans are on the bottom. Coat each turtle with a spoonful of melted chocolate. Repeat with remaining and let cool in freezer for 10 minutes until the chocolate hardens.
Are you snacker like me? Well, I’ve got just the thing for you! Contrary to popular belief, snacking is a healthy practice, as long as you’re choosing the right snacks. These roasted chickpeas are so simple, healthy and most importantly delicious! Once they are roasted, chickpeas become crunchy and flavourful, which makes them the perfect pop-in-your-mouth snack.
The high protein and high fibre benefits of chickpeas help to control hunger by keeping you feeling full and satisfied. Their high amount of soluble fibre helps to reduce cholesterol levels, and they also offer a good dose of both iron and folate.
Pack in airtight containers for work/school lunches or on-the-road snacks. You can also freeze them in an airtight container and re-roast for 5-10 minutes.
- 1 19 oz can chickpeas, drained and rinsed
- 1/2 tsp Camelina oil (or any oil of your choice)
- 1 tsp curry powder
- 1/4 tsp garlic powder
- 1/4 tsp ground coriander
- 1/4 tsp ground cumin
- 1/4 tsp salt
- Preheat oven to 400 F (200 C).
- Pour the rinsed and drained chickpeas onto a tea towel on the counter. Place another tea towel on top and gently roll around until the chickpeas are dry. Transfer the chickpeas to a dry cookie sheet.
- Combine the oil and spices in a small bowl. Pour the mixture over the chickpeas and stir around until chickpeas are coated. Be sure that the chickpeas are spread evenly on the cookie sheet in a single layer.
- Roast until golden and crispy, 25 to 30 minutes, shaking the tray to toss after 15 minutes. Remove the baking sheet from the oven and transfer the chickpeas to a serving bowl.
Do you remember the days of chia pets? And that commercial that just stuck in your head: Ch-Ch-Ch Chia! Chia seeds are now not only known as a fuzzy green pet, but more recently for their great taste, versatility, and impressive nutritional benefits!
These unprocessed seeds have been around for thousands of years. They come from a flowering plant in the mint family grown in Mexico, and were a staple in the diet of the ancient Mayans and Aztecs. Chia seeds were thought to have magical powers. Aztec soldiers would grind up the seeds and eat them for a boost of energy to sustain them over long periods of time.
These little seeds — which come in 3 colours: white, dark brown and black — contain a powerhouse of nutrients. They’re packed with vitamins, minerals, antioxidants and omega-3 fats. Chia seeds also contain a punch of protein and have a very high fiber content. Two tablespoons of chia seeds contain 10 grams of fiber (40% of your daily value!), and 20% daily value for calcium. Unlike flaxseeds, they don’t have to be ground in order for you to absorb the nutrients.
Chia seeds can absorb up to ten times their own weight in liquid. So, when you put the seeds in some sort of liquid like milk, yogurt or water, they expand and take on a gel-like quality after soaking for just a few hours. Chia seeds are so versatile. I add them to oatmeal, salads, granola and baking.
Vanilla Chia Seed Pudding
Makes: 1 serving
- 1/2 cup skim milk (or milk alternative)
- 1/2 cup 0% plain Greek yogurt
- 3 tbsp chia seeds
- 1 tbsp maple syrup
- 1/2 tsp vanilla extract
- 1/4 tsp cinnamon
- any toppings of your choice: fruit, granola, nuts, shaved coconut
- Whisk all ingredients together in a bowl, cup or jar. Cover and refrigerate. After 45 minutes, whisk again to disperse any seeds that have settled to the bottom. Cover and refrigerate for 7-8 hours, or overnight. Add toppings and enjoy!
Fish & chips are a favourite meal for many, especially here on the West Coast where we’re lucky to have access to fresh fish for many months of the year. I love fish and chips just as much as the next person, but I sure don’t like the heaviness of a deep fried batter. S0 the question is… how can we indulge in the texture and flavour that we love with traditional battered fish & chips, but without all of the fat and calories?
The trick is preparing a flavourful homemade coating, and baking the fish at an extra high heat to help achieve a crispy texture. Adding spices to the breadcrumb mixture adds flavour, and using whole wheat breadcrumbs and flour adds some fiber.
So out with the bad fats and in with the good fats! Halibut contains a variety of healthy fats, which help increase our good cholesterol levels, helping to prevent against heart disease. The process of deep frying produces unhealthy fats that are not good for the heart.
Oven-Baked Halibut & Chips with Tartar Sauce
For the fish:
- 4 halibut fillets – (1 lb/500 g total) (or any fish of your choice)
- 1/2 cup buttermilk
- 1 egg white
- 1/2 cup whole wheat flour
- 1/2 cup finely ground whole wheat breadcrumbs
- 2 tsp paprika
- 1/4 tsp cayenne pepper
- 1/2 tsp salt
- 1 tbsp cooking oil
- 1 tsp grated lemon rind
- lemon wedges for serving
For the Tartar Sauce:
- 1/3 cup fat-free plain Greek yogurt
- 1/3 cup light mayonnaise
- 1/4 cup dill pickles, chopped finely
- 1 tbsp green pickle relish
- 1 tsp capers, finely chopped
- 1/4 tsp dried dill
- 1/4 tsp cayenne pepper
Click here for delicious baked yam fries
- Mix all prepared tartar sauce ingredients together in a bowl. Cover and refrigerate.
- Place oven rack on top shelf. Preheat oven to 500 F. Line a rimmed baking sheet with tinfoil and place a wire rack on top. Spray or brush rack with oil.
- Mix together flour, breadcrumbs, paprika, cayenne pepper, salt, and lemon rind and place in a pie plate or shallow dish. Whisk together egg white and buttermilk and place in a shallow bowl or dish.
- Slice fillets into long pieces. One at a time, lightly coat each piece with the breadcrumb mixture, then dip into buttermilk mixture, then coat with breadcrumb mixture again. Place on cooking rack.
- Spray or brush prepared fish with oil. This step is essential for crispy fish. Bake for 10-15 minutes, until coating is golden coloured. Serve with tartar sauce.
Pad thai, Thailand’s most famous noodle dish is the perfect balance of salty, sour, sweet and spicy. It’s really tough to beat! When I go out for Thai food I, without fail, always order the pad thai. But after thoroughly enjoying every bite…crumb…speck on the plate, I usually end up with a stomach ache, and am guzzling water for the rest of the day – a result of the rich, creamy sauce and mounds of sodium. That is why pad thai is one of my favourite food makeovers!
Firstly, I only used a very small amount of oil, a bit for sauteing the onions and garlic, and a bit for the sauce. I used brown rice noodles instead of white rice noodles, and my favourite trick of course, I added plenty of vegetables!
You can swap the shrimp or tofu for a different protein like chicken or eggs. And those who can’t tolerate gluten would just need to modify the sauce, as the noodles are naturally gluten free.
Lightened Up Pad Thai
For the sauce:
- 1 tbsp fish sauce
- 3 tbsp rice vinegar
- juice of one lime
- 1 tbsp ketchup
- 2 tbsp brown sugar
- 1 tbsp sesame oil
- 1 tbsp grated gingeroot
- 200 g (8 oz) dried wide brown rice noodles
- 2 tsp cooking oil
- 3 cloves garlic, minced
- 1/2 red onion, thinly sliced
- 1 cup extra-firm tofu, cut into 1/2 inch cubes
- 10 uncooked medium shrimp, peeled and deveined
- 2 large carrots, grated
- 2 medium zucchini, grated
- 2 cups bean sprouts
- 3 green onions, chopped
- 1/3 cup peanuts (unsalted)
- 1 fresh lime
- In a small bowl, combine all sauce ingredients and set aside.
- Place rice noodles in a large bowl and cover with boiling water. Let soak for ~7 minutes. Drain. (Be careful not to oversoak).
- Heat cooking oil in a wok or large frying pan over medium-high heat. Add onions and garlic and saute until onions are tender. Add tofu and shrimp. Cook shrimp until no longer pink. Cook tofu until each side is light brown and crispy. Add noodles, sauce, carrots, zucchini, bean sprouts and green onions. Continue to saute until mixture is hot. Sprinkle with chopped peanuts, fresh lime juice and serve.