Chickpeas otherwise known as garbanzo beans have a delicious nutlike taste. It can be used in hummous, falafel and curries. Chickpeas are a very good source of fibre, folic acid and manganese. As well as a source of protein. Here's a delicious spring salad for you to enjoy as a main for 2 people or a side salad for 4 people. INGREDIENTS For Crispy Chickpeas 1 can (400g) chickpeas, drained, rinsed and dried 2 Tbsp organic Grapeseed oil or Olive Oil For Salad Dressing 3Tbsp organic Grapeseed oil 2 Tbsp apple cider vinegar 1 garlic clove minced 1 tsp of dijon mustart salt and pepper to taste For the Salad 4 cups mixed organic salad greens (for example: arugala, spinach and baby kale) 1 organic cucumber sliced 1 cup organic cherry tomatoes, halved 1/4 cup organic red onion, thinkly sliced 1/4 cup feta cheese ( l like to use sheep feta) organic dill and sunflower seeds for garnish INSTRUCTIONS 1) Preheat your oven to 425 degrees F 2) Toss chickpeas in 2 Tbsp of grapeseed oil or olive oil, salt and pepper. Spread them out in a single layer on a baking sheet and roast for 20-30 minutes or until golden and crispy. 3) Set aside to cool. 4) In a small bowl, whisk together 3 Tbsp of grapeseed or olive oil, apple cider vinegar, minced organic garlic and dijon mustard. Season with salt and pepper. Set aside. 5) In a large bowl, combine the organic salad greens, cucumber, cherry tomatoes and red onion. Toss with vinegrette. 6) Top with crispy chickpeas, feta cheese, organic dill and sunflower seeds. Enjoy! This recipe is from the Ambrosia's recipe calendar 2024.
0 Comments
Kale is packed with antioxidants and contains powerful phytochemicals that help protect against cancer. Kale is low in calories but high in calcium, iron and vitamins A, C and K. 2 cups of Kale contain about 4 grams of protein and 3 grams of fibre. Serves 4 as a side salad. SALAD INGREDIENTS Bunch of green ( or red) kale chopped, spines removed. (if possible organic kale) Pine nuts OPTIONAL INGREDIENTS Fresh grated parmesan Fresh avocado slices Cubes of cooked squash Boiled egg or fried egg DRESSING INGREDIENTS 1/2 cup of Olive Oil 1/4 cup red wine vinegar 2 cloves of garlic minced Finely chopped sun dried tomatoes Make the dressing first so it can marinate. Then put all the salad ingredients in a large bowl and add the dressing. Enjoy! Check out my website blog for more tips and recipes. Check out my website blog for more tips and recipes.
Winter makes me want to cook soups or stews and have hot foods. Try this delicious lentil soup recipe. Lentil Soup by Norene Gilletz This recipe yields 8-10 servings ( if that's too much for you freeze half of it for another meal.) It freezes well for up to 4 months. I changed the recipe a little bit from the original recipe. Lentils are high in fibre, and protein and low in calories and fat. Lentils have B vitamins and potassium. Enjoy this tasty soup! Ingredients 2 cups dried red lentils 2/3 cup rice (basmati or long-grain) 2 Tbsp Olive Oil 2 large onions, chopped 2 Cloves garlic (about 2tsp minced) 12 cups of chicken or vegetable broth plus 2 cups of water 1 TBsp of ground cumin 1 tsp salt ( to taste) 1/2 tsp freshly ground black pepper 1 TBsp lemon juice (preferably fresh) 1/4 cup minced fresh parsley or 1 Tbsp dried Instructions 1) Rinse the lentils and rice in a strainer. Drain well and set aside. 2) Heat the oil in a large soup pot on medium heat. Add the onions and garlic, sauté until golden, about 5 minutes. Add the broth and water, cumin, lentils and rice. Bring to a boil. Reduce heat, cover partially and simmer for 20-25minutes, stirring occasionally. Add the salt and pepper, lemon juice, and parsley. If too thick, thin with a little water. 3)Add broth to the pot and bring to a gentle boil. Cover pot from heat and let soup cool slightly. 4) Using either a canister blender or stick blender, puree soup until completely smooth. 5)Return soup to pot and rehear on medium. Stir in 35% cream, if using. Season to taste with salt and pepper. Enjoy as a great starter to a dinner, a light lunch or even a healthy snack. Serves 4-6. Your Health Tip for the week is to do Pranayama (breathing exercises).
It's a Yogic technique that can bring you a sense of calm and peace. With all that's going on here in Toronto and in the world with the corona virus you can do this every morning or evening or when you need to calm yourself. There are many types of Pranayama this is just one type. It's called; Stair Step breathing. Take short sips of breath through your nose, as you do expand your belly, ribs, and chest climbing these steps up at the top pause 4 counts. Soften the ribcage as you exhale thru the nose, step down. ( if you have a big yawn or sigh go ahead and do that). Repeat 5x Send me an email or message and let me know how it goes. Credit to Elise Burton Ingredients 1Tbsp Olive Oil 1Tbsp Butter 1 Butternut Squash, peeled, seeded & cubed 1 Medium onion, chopped 1tsp Curry Powder 1tsp Brown sugar 1/4 tsp Cayenne Pepper 1/4tsp Nutmeg 4cups Chicken or Vegetable Broth 1/4 35% cream (optional) Salt and pepper to taste Instructions 1) In soup pot, heat oil and butter over medium-high heat. Add in squash, apple, and onion. Season with a pinch of salt and a little pepper. Cook for 5 to 10minutes until squash and apple begin to soften and onion becomes translucent. 2) Add curry powder , brown sugar, cayenne pepper and nutmeg to pot and gently toss with squash mixture. Cook for another 2 to 3 minutes to toast spices. 3)Add broth to the pot and bring to a gentle boil. Cover pot from heat and let soup cool slightly. 4) Using either a canister blender or stick blender, puree soup until completely smooth. 5)Return soup to pot and rehear on medium. Stir in 35% cream, if using. Season to taste with salt and pepper. Enjoy as a great starter to a dinner, a light lunch or even a healthy snack. Serves 4-6. Summer Strawberry Rhubarb Crisp
by Holly Nilsson Ingredients 3 cups of Rhubarb cut into 1/2" 3 cups of sliced strawberries 1/3 cup plus 3 Tbsp all purpose flour ( could us almond flour) 2/3 cup of sugar 1/2 teaspoon cinnamon Topping 3/4 cup rolled oats ( could use whole grain) 3/4 cup of brown sugar 6 Tbsp flour (could use almond flour) 1/2 tsp cinnamon 6 Tbsp butter ( if vegan can use coconut oil 3-4 tbsp) Instructions 1)Preheat oven to 375 degrees F 2) Wash and rinse rhubarb and cut into 1/2" pieces 3)Toss rhubarb with flour, sugar and cinnamon. Place in a 2qt baking dish. 4)In a separate bowl, combine topping ingredients with a fork or pastry blender. Sprinkle over strawberry/rhubarb mixture. 5) Bake for 35 min. or until topping is golden. 6)Cool 5-10 min before serving. Top with ice cream or cream if you wish. Enjoy! 1) Eat lots of fruits and vegetables
Citrus fruits such as oranges, lemons, limes and grapefruits have high concentrations of Vitamin C (your body doesn't store vitamin C so you need to consume some every day). 2) Do physical activity, exercise regularly Going on walks. Do fitness classes, yoga, gardening, dancing and more. Exercise moderately 5-6 days per week. Exercise helps produce more of the blood cells that attack bacterial invaders therefore leading to less colds and sore throats compared to people who don't exercise. 3) Sleep 7-9 hours a night Getting 7-9 hours a night Having a sleep schedule will help, try to turn off your screens 1 hour before sleep, and keep your bedroom as dark as possible when your going to sleep. 4) Don't smoke Smoking cigarettes, vaping, etc. They contain so many chemicals and you don't want them in your body. Not to mention affecting your lungs and can cause fatal diseases such as pneumonia, emphysema, and lung cancer. 5) Laugh more Laughter can boost your immune system as well as your mood. Try laughter yoga Watch a comedy Joke around with your friends 1) Be in the moment
3) Proper Alignment
4) Challenge Yourself
Panko Crusted Tilapia with Kale Chips and Greek Salad
Ingredients Panko Crusted Tilapia (serves 4) 2 Tilapia Filets (or your favorite white fish) cut in half so 4 servings 1 egg Panko Put Panko in a ziploc bag or bowl. Then in separate bowl beat egg. Dip Tilapia pieces in egg then in panko so it is fully covered. Then put on parchment covered oven tray/ baking sheet. Repeat until all pieces are done. You can add some garlic powder, salt and pepper. Cook for 15min at 350 degrees, or until the panko looks golden brown. Kale Chips One bunch of Kale (preferably organic) 2 TBSP of Olive Oil (option to add 2 TBSP of nutritional yeast) 1/2 tsp or a couple of grinds of sea salt, or course salt) Cut thick stalks out of kale leaves. Coursely tear kale leaves. Clean kale in water and salad spinner. Transfer dry kale to a bowl. Add oil and nutritional yeast if using, and salt. Spread kale on baking sheet. Bake for around 15 min at 350 degrees. Watch so they don't burn but get crisp. While tilapia and kale are cooking make salad dressing then Greek salad. Basil Viniagrette 1/2 cup of olive oil 1/4 plus a little of balsamic vinegar a pinch or two of :oregano, basil, garlic powder, and salt/pepper to taste Set dressing aside. Greek Salad Use a head or two of romaine lettuce, or whatever greens you have, spinach will work well. Cut and clean romaine lettuce, pat dry and add to a bowl. Then add a handful or two of grape or cherry tomatoes. Cut up half a cucumber, add to bowl. I like to add 1/2 a red, yellow or orange pepper cut up. As well as a little bit of purple onion cut small. Add feta cheese ( I like goat feta) and olives. If your family likes eggs you can boil an egg or two cut it up and add to salad. Add dressing and enjoy! |
AuthorAndrea Gilbert-Clark shares her fitness and wellness tips to help you fulfill your full potential. Archives
May 2024
Categories |