Nutrionist in the Kitch @ Nutritionist in the Kitch

May

24

‘Pasta’ Al Pacifico : 2 Ways! (Gluten Free/Low Carb option) ….& Fave Five Friday: Healthy ‘Pasta’ Dishes

There is this little Italian restaurant here in e-town that I used to frequent every now and then, and they have a dish called the Fusili Al Pacifico that I LOVED to order. Smoked salmon, olive oil, peas, sundried tomatoes, and lemon, all tossed together with the starchy, carby, goodness that is pasta.

Unfortunately, although my mouth loves pasta, my stomach does not. Even in Italy I partook in pasta meals very few and far between because it just doesn’t sit well. I’m not really sure why, I’m not gluten intolerant, and whole grains (including wheat) are typically fine in my system, but I think white flour is the culprit, and not many restaurant offer whole grain options!

So needless to say, I don’t go to that little Italian restaurant much anymore, and I don’t eat the adored Fusili Al Pacifico.

The hubby is a big lover of that same pasta dish too, and he mentioned the other day how he missed having it. Being the super awesome wife that I am.. I decided to surprise him with dinner the other night, and have it be my own version of that beloved pasta dish!

Because I too wanted to experience the flavors and deliciousness of this dish, I decided to sub in my new favorite ’pasta’ … Zucchini pasta!

You may remember a few months back when I did a zucchini pasta post … it was a big hit!

Also, my lovely blogger pal Sonia, from The Healthy Foodie, just recently did a fantastic looking zucchini pasta post on her blog that reminded me it had been too long since I’d had my last zucchini pasta meal! Thanks for the nudge Sonia!

The components to this dish are actually incredibly simple, but each ingredient is bold and holds it’s own, making the whole meal a carnival of deliciousness! (sometimes I run out of ways to describe how delicious meals are.. so words like carnival come out of nowhere… )

Each ingredient is also wholesome, clean, and healthy… just my style!

The hubby can tolerate pasta no problem (lucky schmuck!) so I used some of the pasta we brought home from Italy last September for his version of the dish.

For mine, I pulled out my precious mandolin and made ‘zucchini linguine’ !

Trust me on this one too… this dish is EASY!

I just used a large saucepan to mix up all the ingredients, starting with the garlic and shallots… then added in the jarred sun-dried tomatoes, then the salmon to cook and absorb all those flavors. As the salmon cooked I squeezed fresh lemon over everything, then flipped the salmon to cook on the opposite side. In went the peas, then as the salmon just started to flake, I broke it into large chunks.

I used pre-cooked frozen prawns which I thawed under cold running water (big time saver!), and tossed them in the pan just to heat.

A big sprinkling of dill..my fave!… and a little more fresh lemon and the dish was done!

I topped both ‘pastas’ with the delicious lemony seafood sun-dried tomato mixture and gave both a dash of salt and peppa’!

May

21

May is Celiac Awareness Month in Canada! …let’s enjoy some Gluten Free Chocolate & Coconut Baked Donuts…. oh, AND a Bob’s Red Mill Giveaway!

Dairy Free / Desserts / Gluten Free / Muffins/Bread / Snacks / Vegetarian Posted by Christal / 91 comments

Ok… so I just want to let you know, this is one heck of a post! Are you ready for it??

I’m doing three things all at once here!

First of all, I want to highlight the fact that it is Celiac Awareness Month in Canada! Second of all, I’m posting an unbelieveably delicious, seems-super-indulgent-but-is-acutally-guilt-free, baked donut recipe, AND… wait for it… third, THERE IS ALSO A GIVEAWAY…

a giveaway… from BOB’s RED MILL!

Helloooo.. JACKPOT of a post, I’d say!

The Canadian Celiac Association has chosen the month of May this year to bring light and awareness to Celiac’s disease. It seemed not too long ago that nobody even knew what “gluten” was.. or what Celiac’s disease was for that matter.

Now, with all the research and discoveries into this disease, many people are finding relief for many health issues they experienced while still consuming gluten. It’s really life-changing for so many people who are inflicted with the disease!

Although there is no cure for Celiac’s disease, the disease can be readily treated by following a gluten-free diet.

I think it’s so great that there are so many companies out there, just like Bob’s Red Mill, who have decided to produce and provide safe product options for those with Celiac’s disease!

When I got connected with Bob’s Red Mill and then found out I was going to be getting a shipment of fantastic products to try out, I was thrilled!

Not only did Bob’s Red Mill send me all Gluten Free products (which I specifically requested as I have many gluten-free readers), they also offered to send a gift set of all Gluten Free products to the lucky winner of my Giveaway!

BIG thanks to Bob!

I’ve been using Bob’s Red Mill products for a long time now, and I am so excited to see how the company continues to expand and offer more and more great products! I originally fell in love with the 12-Grain Pancake Mix years ago, and now I have at least six, seven.. maybe even ten Bob’s Red Mill bags of flours, mix, flaxseed, or something else on my pantry shelves at all times!

When I got my goodies from Bob’s Red Mill in the mail, I was instantly drawn to the Gluten Free All Purpose Flour mix. I had never worked with this product before and I was ready to get baking right then and there!

The Gluten Free All Purpose Flour is what I used to make these delicious Chocolate & Coconut Baked Donuts!

I can’t even begin to say how much I love this flour. I’ve worked with many different whole grain flours and I wasn’t sure how this one, which is made of garbanzo bean flour, potato starch, tapioca flour, whole grain sweet white sorghum flour, and fava bean flour would hold up!

I must say, I was almost shocked at how light, airy, and fluffy these donuts turned out!

The baking process was a breeze, and I finally got to put my donut pan to use!

May

18

DIY Salad Dressing in 5 Easy Steps

Dairy Free / Dinner / Gluten Free / Healthy Eating Tips / Lunch / Salads / Vegan / Vegetarian Posted by Christal / 4 comments

This post is long overdue! I’ve been meaning to do it for a long time!

Back in November of last year I had the opportunity to go to an event called Christmas In November at the Jasper Park Lodge. Talk about a magical weekend. You can read all about it here.

I got to meet and chat with Chef Michael Smith and sit in on one of his cooking classes – very fun and educational!

One thing he did during his class was demonstrate how incredibly easy it is to make your own house salad dressing – totally up to your tastes and preferences!

I LOVED this idea because way too often I find that store-bought dressings are just sugar/corn-syrup/salt/additives/preservatives/and other junk morphed into a “sauce” (not to say ALL store-bought dressing are junky.. but, a lot are!).

So, the solution? Make your own!

But… where do you start? Well, Michael made it really really really simple! 5 steps is all it really takes! So.. here’s how.

(the amounts for this dressing will serve 6-8…conservatively, I prefer “drizzles” of dressing not “gulps” )

Start with a little mason jar… or a tupperware… I just like the look of the mason jar … and that’s what Michael used in his class!

Then, once you have your container of choice, in goes the ingredients!

1. First choose an oil base (1/2 cup)

Pick whichever oil you prefer – but my tip – choose a healthy unsaturated oil such as olive, canola, peanut, avocado, almond, flaxseed, walnut, hemp, sesame, and grapeseed oil! There are a lot of great options!

*Note… if you are attempting to take pictures with one hand whilst pouring oil with another, make sure to look at where you are aiming first, as depth perception in the camera viewfinder can be a tad off… hence my oil spill all over my little table!

2. Choose your favorite vinegar or citrus (1/4 cup)

Next, add in some acidity. This will cut the fat from the oil and add some bite to your dressing! Some great options for vinegar are balsamic, sherry, white wine, red wine, apple cider, raspberry, rice, and champagne! If you decide to use citrus, you can go with lemon or lime, fresh orange juice, grapefruit, cranberry, or even mandarin!

May

16

Fruit-Filled Protein-Packed Overnight Quinoa & Oats (can be vegan & gluten free!)

Breakfast / Dairy Free / Gluten Free / Snacks / Vegan / Vegetarian Posted by Christal / 21 comments

If there ever was a breakfast that checked every nutritional box – this is it!

The all-encompassing delicious, nutritious, filling, super easy Fruit-Filled Protein Packed Overnight Quinoa & Oats!

So let’s see… what do we have in this delightful little bowl…

Protein
Fiber
Healthy Fats
Vitamins
Minerals
Antioxidants
Love

Oh yeah, I put love in all my food... it’s kind of mandatory in my Kitch.

I’d heard about overnight oats quite some time ago and yet I procrastinated in finally making it…

WHY?! Oh why??

This breakfast was not only incredibly delicious, superbly healthy, but it also saved me mega time in the morning! Not that I don’t mind making protein pancakes in the mornings, but they are time-consuming! The overnight oats were ready and filled my hungry tum in a flash!

I decided to go with a simple fruity version of overnight oats filled with blueberries, raspberries, and peaches! To change it up and lower the carb content a tad I chose to use half cooked quinoa and half rolled oats rather than using just rolled oats. Then, to round out the dish and add in protein, I decided to go with my favorite protein powder (shout out to North Coast Naturals!).

The ground flaxseed is key as well, it works well to thicken the whole mixture, and adds in that wonderful fiber that keeps the digestive system nice and happy!

You can find different overnight oats recipes all over the blogosphere/internet and seriously, the possibilities truly are ENDLESS…. there is a kajillion ways to make this easy delicious breakfast dish, and so many healthy options!

Oh, and don’t you worry, assembling the overnight oats the evening before is easy as pie! You pretty much throw everything you want to make a part of the oats into a bowl, then set it and forget it!

In the morning, whilst still in your groggy, just-hit-snooze-five-times state, you just need to mosey on to your kitchen, take out the oats, heat, and eat.

Jan

27

Raw Protein Packed Thin Mint Cookies (can be vegan & gluten free!)

Dairy Free / Desserts / Gluten Free / Mr & Mrs S. Get Lean : 12-Week Fit Challenge / Snacks / Uncategorized / Vegan / Vegetarian Posted by Christal / 27 comments

Mmm.. remember girl scout thin mint cookies???

Crunchy, crispy, chocolaty, minty… delicious!

Yep, I had a few in my day, and I’m pretty sure they are still around… I just can’t say I’ve had one in a long time! That’s why, when I came across this recipe; a cookie, that tasted like a thin mint, but healthy, AND with protein…I was making it, then and there!!

I altered the original recipe I got off the Purely Twins blog (a great blog btw!), to change it to my liking and my taste! They have a few different versions of the cookie, so I encourage you to visit their site and give a couple versions a try too!

The cookies are also incredibly simple to make – no baking required, and they come together in less than 10 minutes – start to finish! With only 6 ingredients, most of which you probably already have in your cupboard, they are simple, clean, and a great little snack!

Although I am sticking very strictly to my 12-week challenge diet plan, I did sub a couple of these cookies in for my evening protein shake a couple times!

Jan

29

A Trip To The Farmers Market!

Healthy Eating Tips / Travel Posted by Christal / 3 comments

Last weekend my Mom and I had a date day, and we decided to head over to one of our city farmers markets to stock up on some delicious, local, healthy, organic food!

I love visiting the farmers market for many reasons. The atmosphere is always bustling with happy people, proud to be shopping at a place where they can support their local family farmers (which in turn supports our economy), buying items they KNOW were made with love, care, and quality at the forefront, and filling their bellies with delicious tasters from all the local vendors!

By visiting the farmers market, I feel I am doing a small part in helping these hard working farmers continue their wonderful work! I love seeing the “face that prepared the food” too! It’s so nice to see the pride these farmers and local food producers have for their product, and it makes me happy I can support that!

Jan

30

Mexi Chicken Salad with Chipotle Yogurt Lime Dressing

Dinner / Gluten Free / Lunch / Mr & Mrs S. Get Lean : 12-Week Fit Challenge / Salads Posted by Christal / 1 comments

By now I’m sure you know that I am a big fan of salads! In fact, it was only a couple weeks ago that I did a Fave Five Friday on delicious, bright, healthy salads!

I made this salad on a whim – it was a sort of spur-of-the-moment, what-do-I-have-in-my-fridge kind of thing! I often think that those are the recipes that sometimes work out the best!

I had some pre-cooked chicken in my freezer that I had prepped ahead of time when we were mass prepping all the meals for my Hubby’s next out-of-town stint. (He’s doing great on the challenge by the way, as he’s out of town right now – it was all about planning and preparing ahead!!)

So I had the thawed chicken ready to be eaten in the fridge. I also had a can of black beans, corn, and of course, some bright red farmers market tomatoes just dying to be gobbled up! Instantly, a mexican inspired salad came to mind!

Feb

01

“Seeded” Watermelon & Banana Smoothie and Fave Five Friday: Yummy & Unique Smoothies!

Breakfast / Dairy Free / Desserts / Gluten Free / Mr & Mrs S. Get Lean : 12-Week Fit Challenge / Snacks / Vegan / Vegetarian Posted by Christal / 4 comments

Yup, you guessed it, it’s another variation of my favorite “Meal 4″ on our 12-week fit challenge diet plan!! I LOVE THIS MEAL – seriously I am shocked at how many ways I have made a protein smoothie thus far – the different fruit combinations, and adding different healthy fat sources, mix it with frozen banana and chocolate or vanilla protein powder, and yep, it’s perfection in a glass (or jar, I love my little mason jars)… with a spoon of course, I don’t have my smoothies any other way!

The watermelon flavor in this smoothie comes through very strong, and there’s no guessing what’s in it when you have the first taste! It’s light, refreshing, fruity, juicy, and all things wonderful that watermelon is! I bought some watermelon a while back, chopped it up and threw it in my freezer for an occasion just like this – “smoothie makin’ time”!

Feb

04

“Mr & Mrs S. Get Lean” 12-Week Fit Challenge – Our 30 Day Progress Post!!!

Mr & Mrs S. Get Lean : 12-Week Fit Challenge Posted by Christal / 28 comments

Our 30-Day Progress!

I must admit, I am super nervous about this post, but, VERY excited too! It’s kind of intimidating, and scary, and nerve-wracking putting ourselves out there like this for the world to see, but the hubby and I have been working our BUTTS OFF (literally!) over the last 30 days as part of our 12-Week Fit Challenge!

It’s been a great 30 days, and I feel I have learnt A LOT about myself and my body! I’ve been challenged and had my will power tested like never before – it’s really been a fantastic learning experience so far! I truly can’t WAIT to see where the next 8-weeks pushes us!

I’ll start with The Hubby:

The hubby (Justin) has had some big challenges to overcome over the last 30 days as for half of it he has been out of town working in a camp! The challenge this poses is that he doesn’t have access to a full kitchen and unfortunately the food choices out there are less than desirable when it comes to eating clean. Another challenge was that the gym at the camp had limited equipment.

His success over the past month was really all about planning and preparing ahead. Before he left out of town we prepped ALL of his meals – breakfasts, lunches, dinners, and snacks. It was a lot of work, but we got through it in one evening, and he was set and ready to go. He also got a gym membership in the town nearby the camp he is working at (which is actually quite close so that was nice!). This way he was able to have access to all the equipment he needed and get his daily workouts in.

I’m super proud of him because even after working those 12 hour days, he pushed through and got his exercise done – and boy does it show! I am SO proud of his progress!! Way to go hunny!

He was also able to find some coworkers to keep him accountable – having that outside support is so essential when it comes to staying motivated! We also talked on the phone every night and helped push each other through the negativity that sometimes likes to take place in your mind when making positive changes for yourself.

So, without further adieu here are his progress pictures so far!!

Day 1 – Day 30

Feb

06

20-Minute Dinner: Sweet Chili Rubbed Salmon Filets

Dairy Free / Dinner / Gluten Free / Lunch / Seafood Posted by Christal / 4 comments

So I’ve eaten this meal for the last 3 nights in a row, no joke. It’s that good. …and it’s just so darn easy!!!

I have been experimenting so much lately with “enhancing” my food. For those who aren’t familiar with that term, to me, it basically means to bring out the natural flavor and add flavor intensity without adding additional fat or calories! So this means using spices, herbs, or citrus even!

I’ve been using all kinds of spices – some I hadn’t even heard of before (like…what the heck is “fenugreek”?!) I’ve pretty much attacked the spice aisle in all my favorite grocery stores and come up with some pretty amazing flavor combinations. This one though, has definitely been my favorite so far.

Feb

08

Soft & Chewy Banana Nut Butter Cookies (vegan, no refined sugars & GF!) & Fave Five Friday: Good-For-You Cookies!

Breakfast / Dairy Free / Desserts / Fave Five Friday / Gluten Free / Mr & Mrs S. Get Lean : 12-Week Fit Challenge / Snacks / Vegan / Vegetarian Posted by Christal / 25 comments

Who the heck doesn’t love a good cookie hey?! Nobody, yup, nobody.

Even me, a Nutritionist, I will fully admit, I love a good cookie! These cookies are two things… three things actually – amazingly delicious, healthy, and so darn easy you could make them with your eyes closed.

Get this… they are made with 4 ingredients. That’s it, that’s all my friends! Completely clean-eating friendly and totally up my alley right now with where we are in our challenge! I wouldn’t even think of putting a cookie in my body right now after all of this hard work we have been putting in – so the fact that I can actually eat these.. it’s wonderful!!

The sweetness in these cookies comes from the banana – and that’s it. No added sugars whatsoever.. so if you are looking for a sugar-high “so-sweet-you-pucker-up-your-face” kind of cookie, I’m sorry but these aren’t them Instead they are rich, moist, and buttery, with a soft slight sweetness, and melt in your mouth delicious!

Feb

11

Zucchini ‘Pasta’ with Prawns & ‘Creamy’ Avocado Basil Sauce (GF!)

Dairy Free / Dinner / Gluten Free / Lunch / Seafood Posted by Christal / 15 comments

I have to admit, when I first saw the whole ‘zucchini pasta’ thing, I was skeptical… very skeptical. Could that really taste good?? As good as actual pasta tastes??

Well my friends, why yes, yes it does.

I was soooo super impressed with how amazingly delicious and surprisingly filling this dish ended up being! Not only that, but like seriously, look how pretty that dish is! Just a beaut!

The great thing about zucchini pasta, is it’s lower calorie and lower carb, yet still holds up like a good old pasta would! It’s great for those who need a gluten free pasta option, and for those watching their waistline! Not that real pasta is ‘bad’ for you (unless it’s white refined pasta, then yes it’s bad!!), but sometimes you just need something a little lower cal but still full of flavor!

Feb

13

Step By Step: Chocolate-Covered Banana & PB Bites (GF and Vegan!)

Dairy Free / Desserts / Gluten Free / Snacks / Vegan / Vegetarian Posted by Christal / 18 comments

I completely forgot about this recipe! I made it quite a while ago and stumbled across it while looking through my endless albums of food pictures! I usually wouldn’t post this because I took the pictures in unnatural lighting and am not really all that happy with the quality.. BUT, in lieu of Valentine’s Day tomorrow, and the fact that these are seriously delicious, I figured, what the heck! I’m gonna post it anyways!

So, excuse the less-than-stellar pictures, and enjoy the recipe – it’s a fantastic healthy treat idea for Valentine’s Day – an occasion known oh-so-well for the plethora of chocolate and sweet treats that seem to come with it!

I’m keeping this post super simple. Just step-by-step pictures of these Chocolate-Covered Banana & PB Bites! They are so simple, and really a treat you can feel much better indulging in than the typical chocolate candy out there around V-Day! At less than 50 calories a pop, you can also enjoy more than just one too!

Step 1: Peel 2 large bananas. Cut into 1/2″ rounds.

Step 2: Place 1/2 teaspoon of natural peanut butter on top of half of the rounds.

Step 3: Top each peanut butter banana round with another piece of banana to make a “sandwich”.

Feb

15

Sweet Potato & Avocado Egg Scramble… and Fave Five Friday.. Breakfast for Dinner recipes! ….Why not?!

Breakfast / Dairy Free / Dinner / Fave Five Friday / Gluten Free / Lunch / Vegetarian Posted by Christal / 16 comments

I made this egg scramble for dinner the other night… yup, that’s right, I had it for dinner!

Who says eggs have to be only a breakfast thing?!

This was a delicious, filling, hearty, and super nutritious dinner, and I guarantee if you had had it for dinner too, you would totally agree with me!

I’ve also been having a major love affair with sweet potato lately. I can seriously eat it every. single. day.

… and I have been…so much so, that I’m not kidding you, I actually dreamt about sweet potato the other night.

Yeah, weird, I know.

But it’s just so GOOD!!!! It’s sweet, rich, filling, and tastes good in anything. You can put it in a savory dish or you can make a pie out of it! It’s also super duper good for you. Sweet potato is high in vitamins C, D, E and B, it is a fantastic source of fiber, it is also known to have natural anti-inflammatory properties and it is low on the glycemic index despite it’s delicious sweet flavor!

My favorite part about the sweet potato in this dish, is that when it is roasted, the natural sugars will slowly caramelize in the oven leaving you with a very sweet, crispy outer crust and a soft inside… yum!!!

Feb

17

Apple Pie Protein “Ice Cream” (GF, and can be vegan!) … no ice cream maker required!

Dairy Free / Desserts / Gluten Free / Mr & Mrs S. Get Lean : 12-Week Fit Challenge / Snacks / Vegan / Vegetarian Posted by Christal / 11 comments

Mmm… Apple Pie and Vanilla Ice Cream.

This totally brings back memories of Sunday afternoons when I was younger, after a yummy lunch the family would always have a little dessert, and that wonderful combination made an appearance more than once!

These days, apple pie and ice cream definitely aren’t a common occurrence in my household but I do still crave the taste! So, in one of my recent recipe planning sessions, I thought … “there HAS got to be a way I can make this flavor combo a healthy one, and fit it into my 12-week challenge diet parameters!“… and in comes the Apple Pie Protein Ice Cream! (I mean really, what’s better than making a hybrid of the two amazing flavors and keeping it healthy?! Not a whole lot!)

I decided to do a twist on the well-known banana ‘ice cream’ or ‘fro-yo’ trick! Back in the summer I first tried this neat little trick with bananas on the blog with my Banana & Peanut Butter Ice Cream, then again I used it in my Raspberry Oatmeal Ice Cream Sandwiches recipe!

It’s truly amazing how frozen bananas can morph into an ice cream like treat! Perfect for those who can’t or don’t eat dairy, and those trying to watch their waistline!

I combined the frozen bananas with unsweetened applesauce and delicious red gala apples to get the base for the ice cream. Then using the right spices to make that traditional apple pie flavor (cinnamon, nutmeg, and allspice) and a dose of natural almond butter for creaminess, the ice cream was almost complete.

Feb

20

Eating Healthy When Dining Out – Tips, tricks, and red flags!

Healthy Eating Tips Posted by Christal / 9 comments

photo via Feather-Magazine

We all love to do it!

Go to a restaurant.. sit down, relax, not have to worry about the cooking or the cleaning! Unfortunately, when it comes to eating healthy and dining out… the two don’t really often go together!

However, that being said… it CAN be done, or at least attempted! Here are some tips on how to make the healthiest possible choices when dining out at a restaurant!

1. Check Before You Go: Many restaurants nowadays have their nutritional information right on their websites! The Keg, Earls, Boston Pizza… Zaxby’s, P.F. Changs (for you lovely USA folk!)… etc. Take a few minutes if you know where you are headed and check out this information. This will help you make a better informed decision about what the healthier choices really are, you might be surprised! Tip: Always be aware of the “serving size”… the calories may look small, but you might be getting 6 ‘servings’ in that one little plate!

2. Start With H20: Water is your best friend at a restaurant (and at all times really) for a couple reasons; it will keep you feeling fuller so you don’t overeat, and if you are sipping on water throughout your meal you won’t be drinking as many (or any) of the empty calories in soda, alcohol, or other beverages. Tip: Drink 2 large glasses of water about 20 minutes before hitting up your favorite restaurant, you will feel more full and be apt to eat less!

3. Skip The Starters: Unfortunately little plates does not mean little calories. Most appetizers, starters, or “tapas”, are often fried, super saucy (not in a good way), and full of extra fat and calories! Believe it or not, a plate of hot wings will set you back at least 800 calories, a small order of calamari, about 1,000 calories, mozzarella sticks, around 1,000 too… even the lettuce wraps will be around 700 calories or more! Tip: If you feel you MUST order a starter, stick with a small salad with the dressing on the side… I’ll talk about this more in the next point!

4. Don’t Trust The Salads: Back in my days of serving tables I always used to see people ordering the salad because they wanted to “eat light” that day. How much I wanted to tell them that the salad they just ordered was around 1,700 calories, and they were better off ordering the same burger their boyfriend did. Yup, not kidding. Salads are total fat (and sugar) traps! Dressings can be bursting with calories, and then to top it off, the cheese, candied nuts, dried fruit, whatever else that may seem like a “light choice” is actually setting you back more than you would think! Tip: Always, always, always…. always, order your salad with the dressing on-the-side. You will save yourself a load of calories here by adding about 1/2 of the amount they give you on the side (and the amount they give you is usually still half of what they would actually put on the salad)!

5. …Or the Veggies: Ahh, another trickster! The side of veggies that you ordered is, well, veggies, right?? So they’ve got to be a healthy choice! Well, no, not really. Most veggies are sauteed with a stick of butter or more than just a ‘dizzle’ of oil. This is meant to amp up the flavor, but it also amps up the fat and calories. A simple side of veggies can set you back around 300 calories. Oh, and watch out for the other sides too, mashed potatoes, around 400 calories, and a rice pilaf…closer to 500! Tip: Always ask for your veggies steamed, then seasoned with some salt and pepper… no oil or butter please! If you really want, get a little side of butter for yourself, and put a small amount on.

Feb

22

Easy Kale & Broccoli Slaw Rice Bowl with a Spicy Thai Peanut Sauce …and Fave Five Friday: Kale Recipes

Dairy Free / Dinner / Fave Five Friday / Lunch / Snacks / Vegan / Vegetarian Posted by Christal / 24 comments

Do you have 10 minutes to make a delicious lunch or dinner? If the answer is yes, then this is a recipe for you! 10 minutes is all this beautiful, colorful, super nutritious rice bowl took me to whip up the other week! I also would like to introduce you to my new love affair… Kale. Sorry sweet potatoes, I still love you, but Kale is kind of a big deal to me right now.

Why?! Whyyyy, have I never tried cooking with Kale before this?? I had known about it, but a bad experience with Kale chips that a friend of mine made for me a long time ago (they turned out burnt and seriously gross tasting) left me with a bad impression on Kale.

I’m so sorry Kale, that was really unfair of me to judge you like that because seriously, you’re amazing.

The kale, when cooked up with the spicy Thai peanut sauce, sops up all the delicious flavor!! Then, the added crunch of the broccoli slaw, and the saltiness of the sunflower seeds, on top of a fluffy bed of brown rice…Mmm just lovely!

Pure energy-giving, nourish-you-to-the-core food!

So let’s talk about this wonderful little leaf we call Kale. First of all, Kale is a nutrient powerhouse!! High in vitamins A, C, and K, and full of antioxidants, this lettuce-like green packs a punch. It’s also super low in calories, yet contains a good amount of fiber, and helps to detoxify the liver! It’s versatile in that it can be served in salads, added to soups, used in pastas, stir-fry’s, and even green smoothies (see my Fave Five at the end of the post!).

Feb

24

Clean Eating Dark Chocolate “Turtles” …vegan & gluten free delights!

Dairy Free / Desserts / Gluten Free / Snacks / Vegan / Vegetarian Posted by Christal / 28 comments

Who doesn’t love Turtles?! Nope I’m not talking about the cute little reptile… though, most people love those types of turtles too! I’m talking about the good old gimme-some-of-those “mmm..I love Turtles”, Turtles.

They ARE delicious! But, sad face, they aren’t by any means good for you, or made with natural, whole ingredients.. as a matter of fact, let’s look at the ingredients in Nestle Turtles…

SUGAR, PECANS GLUCOSE, MODIFIED MILK INGREDIENTS, COCOA BUTTER, COCOA MASS, MODIFIED PALM OIL, LACTOSE, SALT, SOYA LECITHIN, ARTIFICIAL AND NATURAL FLAVOUR. (taken from the Nestle website)

Boooo.

So what’s in my “clean eating’ version of Turtles, that I promise you are JUST as delicious?

… Dates, pecans, and pure dark chocolate.. that’s it, that’s all.

Mar

10

Vegan Basil Cornbread (can be made GF too!)

Breakfast / Dairy Free / Dinner / Gluten Free / Lunch / Muffins/Bread / Snacks / Vegan / Vegetarian Posted by Christal / 12 comments

Mmm cornbread, there’s just something about it that is so warm and comforting! I can’t say I eat cornbread regularly, but I’ve had it on a few occasions at restaurants, and am always reminded of how delicious it is!!

There is a restaurant here in Edmonton called The Sugarbowl, and surprisingly, unlike the name suggests, they actually have many delicious savory dishes! One dish is a delicious locally sourced bison chili with a side of warm buttered homemade cornbread. YUM! I thought of that cornbread when I was digging into this vegan version I adapted from The Healthy Family and Home!

Even though I had this cornbread as part of my bonus meal, I still kept it clean! The recipe is full of healthy ingredients, and no refined flours or sugars! I used whole wheat pastry flour in my version, and for those who need gluten free, this could easily be subbed in for a gluten free all-purpose flour blend!

What takes this cornbread up a notch is the fresh basil I added on a whim! I picked up this wonderful basil plant at the store, and have been throwing basil in everything! I sadly finished picking the last leaf off of my little basil plant yesterday when I added it to the salad I enjoyed for lunch!

Feb

27

GF Apple & Sunbutter Granola Muffins …with only 4 main ingredients!

Breakfast / Dairy Free / Gluten Free / Muffins/Bread / Snacks / Vegetarian Posted by Christal / 4 comments

So last Saturday I had a little bit of a cooking/baking extravaganza.. and it was awesome! Since the hubby and I have been doing our 12-week Fit Challenge, I haven’t really had the change to bake all that much, and I was really starting to miss it!

Saturdays are the day I have my “bonus meal”, and even though I don’t ever go really crazy and eat super unhealthy (because I just don’t have the desire to, …truly!), I do like to have a little baking or something sweet with my meal!

It’s been tough cutting out all sugars (except fruit sugars), so even though these muffins are clean and healthy, the natural sugars in the honey are a no-go right now on my plan. So, I enjoyed one of these delicious little guys with my bonus meal and the rest are in my freezer right now waiting patiently until next Saturday!

(…in case you are wondering, for my bonus meal I had some delicious local & organic chicken drumsticks baked in a naturally sweetened organic BBQ sauce, a side salad, and homemade CORNBREAD.. oh yeahhh, it was unreal – the cornbread will be hitting the blog sometime in the next week or two, so stay tuned!)

Ok! Back to the muffins!

Mar

03

Chocolate Chip Banana Bread Energy Bars (vegan & GF!)

Breakfast / Dairy Free / Desserts / Gluten Free / Snacks / Vegan / Vegetarian Posted by Christal / 11 comments

Happy Sunday everyone!

Today I have another wonderfully simple, super delicious, and clean, wholesome, healthy recipe for you!

Last year was when I really first got into the “make your own ‘Larabars’” frenzy. Who knew it could be so simple to put together your own clean eating energy bars at home with some varying ingredients and a food processor!? That was when I tested out some Apricot Cashew Bars, which turned out amazing, and led me to invent the delicious PB & J energy bar.. equally as wonderful!

Then, last weekend on my baking extravaganza day, I was at our local Planet Organic store and I stumbled across these “Bananatangs”… or simple dehydrated bananas.

I’d seen banana chips everywhere but those are baked or fried in oil/sugar, and I’m not that big of a fan…these little guys however, are just dried bananas, with lime juice as a preservative. That’s actually all that’s in the bag! Pretty awesome!

Mar

01

Chicken & Veggie Quinoa Casserole (gluten & dairy free!)… and Fave Five Friday: Simple & Delicious Casseroles!

Breakfast / Dairy Free / Dinner / Fave Five Friday / Gluten Free / Lunch / Mr & Mrs S. Get Lean : 12-Week Fit Challenge Posted by Christal / 8 comments

This meal came about as a spur-of-the-moment, I-need-to-make-something-with-my-leftovers kind of thing. Casseroles are honestly great for that. They are a perfect one-dish meal where you can get creative and throw in anything you like to make one delicious dish!

I had some leftover chicken breast, and some quinoa that I needed to cook up. Instead of just making a typical salad, which is what I would usually do with those ingredients, I thought I’d see if I could come up with something a little heartier and warming!

I perused my fridge for what else I could find and saw the kale, salsa, and egg whites. Then the lightbulb turned on.

Perfect! A quinoa, chicken, veggie casserole! (I’d also been dying to use this super cute little red casserole dish I got back in the summer and have barely touched since!!)

Mar

06

Jerk Chicken & Simple Vinaigrette Slaw Tacos (GF)

Dairy Free / Dinner / Gluten Free / Lunch / Mr & Mrs S. Get Lean : 12-Week Fit Challenge / Wraps/Sandwiches Posted by Christal / 8 comments

Jerk chicken…tacos. Yes, I know, not the most likely combination! I’m pretty much combining two totally different cuisines with this one.. but seriously people, trust me, it SO works!

Jerk chicken is always amazing. When the hubby and I were in Costa Rica a few years ago, we stayed in this little town called Peurto Viejo that had this amazing Jamaican restaurant. They served the most delicious jerk chicken I’d ever tasted in my life. We ate there at least 5 times in the week we were there – and every now and then I get a crazy jerk chicken craving!

Like, last weekend for example!

I found a great recipe for a homemade jerk chicken seasoning blend (from Tastebook) and then, as usual, the wheels started turning. I was thinking of what I could serve with my delicious jerk chicken that wouldn’t throw me off the 12-week fit challenge diet plan. A delicious viniagrette slaw seemed like the perfect accompaniment!

I raided my pantry and fridge and came up with some simple yet delicious ingredients to make the slaw! Kale (my new love), cabbage, and carrots, mixed with a dijon cider vinaigrette that I sweetened with stevia, and then added some celery seed and coriander for crunch and that good ol’ slaw flavor!

Mar

08

“Mr & Mrs S. Get Lean” 12-Week Fit Challenge… Our 60 Day Progress Post!!!

Mr & Mrs S. Get Lean : 12-Week Fit Challenge Posted by Christal / 28 comments

Our 60-Day Progress!!

Well, here we are at another milestone in our 12-week fit challenge! The hubby and I passed our 60-day mark on Sunday, and we are feeling better than ever!

This last 30 days has definitely been tougher (for me anyways) than the first 30 days, but we have both still made awesome progress, and are going to stay strong and push through till the end of this challenge!

For those of you who are new here, I will give you a little insight on what we’ve been doing!

Quite some time ago, my hubby and I noticed we were both getting a bit too “comfortable” and the pounds were slowly starting to pack on…and we also had a general lack of exercise and motivation to stay in shape! We would dine out at restaurants a bit too often for convenience sake, and we were indulging in the wine a little much. So we decided it was time to shape up or ship out!

We hired ourselves some fantastic trainers (Asha & Rob) from Excel Fitness & Nutrition here in Edmonton, and asked them to whip us into shape! They designed each of us a personalized training and diet plan tailored to our goals and have been keeping us accountable ever since!

So, now here we are, 2 months later and well… you can see for yourselves how far we’ve come along!

I’ll start with the hubby again!

Justin has seriously been ROCKIN’ this program. He’s been out of town for work a ton in these past two months, but he has managed to still stick with the program!

He planned and prepared meals ahead of time to bring up to camp, he got a membership at the gym by where he’s working, and after 10 or even 12 hour work days, he still gets the workouts done! I’m so proud of his dedication, determination, and consistency!

(The following pics are all Day 1 vs Day 60… I took out day 30 pics because it wasn’t working with the pic stitch program I use.. I’m sure there’s something I could be doing to make it easier, but whatever, this works for now! I’ll try to have each progress pic up for when we do the last one!)

Justin has dropped over 15lbs and 5% body fat so far, (probably more now because the body fat was taken a couple weeks ago!). He looks amazing! His clothes are fitting better, some even too big now, especially his jeans, and his “beer/bbq sauce/ketchup belly” has almost completely diminished!! The abs that were hiding under there are now starting to show!

Overall he looks younger and healthier, and he feels that way too!

He has more stamina (… and i’ll seriously vouch for that one …oops TMI??), is happier in general, and doesn’t feel like he is dragging himself through most days!

He just left yesterday for another stint away for work, and although I am sad to see him go, I’m super excited to see the changes that he will achieve in just the time he is away.

Way to go Justin!

Mar

13

‘What I Ate’ Wednesday (WIAW) #1!!

Healthy Eating Tips / Mr & Mrs S. Get Lean : 12-Week Fit Challenge / What I Ate Wednesday Posted by Christal / 29 comments

Ok! I’m doing it! I’m jumping on the “‘What I Ate’ Wednesday” train!!

I’ve seen these posts pop up on blogs all over the web and I think they are fascinating – kudos to Jenn of Peas & Crayons for starting the trend! Frankly, the voyeur in me LOVES to see what people (and my fellow food & fitness bloggers) eat on any random day! It’s super interesting to me… just like how I always peek into people carts at the grocery store while standing in line… yup, I’ll admit it, I do it!

I’ve decided I’m going to be doing a ‘What I Ate’ Wednesday post a couple or few times a month (… realistically I don’t see myself doing this every week, and I don’t want to make promises I can’t keep!! So I hope every now and then will suffice!).

I took my pics for today’s post on Sunday.. and without further adieu… here’s what I ate that day!

(I will also note that while on our 12-Week Fit Challenge, I am required to eat every 2.5 to 3.5 hours, so just an FYI, it seems like I eat a lot… which I guess I actually do compared to before, but eating this way is what keeps my metabolism up and my body burning energy all day… since starting the challenge and NOT skipping meals anymore, I’ve LOST weight and leaned out… interesting how the body works, eh?!)

Breakfast

Breakfast is pretty much the same thing every day, and I love it. It’s weird that I feel the need for variety in lunch and dinner but I can eat the same thing for breakfast every day and not get sick of it. I LOVE breakfast and look forward to it as soon as I wake up in the morning.

4 Egg Whites + 1 Whole Egg Omelet topped with Dill (and hot sauce, not pictured)

1 Tbsp Ground Flaxseed + 1 Tbsp Muesli + 1/4 cup mixed berries + Stevia + Hot Water … then I pop it in the microwave for about 30 seconds and I have a “fruit porridge”! Yummm!

1 probiotic (10 billion CFU) + 1 vitamin D3 + 1 Multi-Vitamin + 1 EFA (flaxseed oil capsule)

Snack # 1

Oh my goodness. Oh my goodness. Yum.

A peach protein smoothie… made with ice so that it’s so thick it’s like ice cream and I eat it in a bowl.

3/4 cup frozen peach slices + 3 ice cubes + 1 scoop vanilla protein powder (North Coast Naturals 100% Whey Isolate) + water + 1 tsp BCAA’s (branched chain amino acids are a natural supplement for muscle repair/recovery/building)

Like honestly, look at that, it’s freakin’ delicious…AND HEALTHY!

After I made this, I made my way to the gym for my workout! It was great because this “smoothie” is fast digesting (protein isolate and simple carbs from the fruit) so therefore I wasn’t stuck with cramps of eating too heavy when I hit the treadmill!

Lunch

I knew that after the gym I would be running around for a while doing errands, so I made this stiryfry ahead of time and packed it in a tupperware. It’s KEY to eat within 1 hour after working out to have the best recovery so as soon as I left the gym I chowed down! By making my lunch ahead and bringing it with me I was prepared and not stuck looking to unhealthy convenience options!

Mar

12

My Weekly Workout Routine!

Fitness / Mr & Mrs S. Get Lean : 12-Week Fit Challenge Posted by Christal / 16 comments

Lately, I’ve had tons of people asking about details on my current workout routine! For those who don’t know, my hubby and I have embarked on a 12-Week Fit Challenge – you can learn more about it here. We are currently on the last stretch of our challenge and have had amazing results – which you can see here.

So, many of you have asked – “What do you do for your workouts?!”

Well folks, I’m going to tell you!

Seeing as fitness and exercise is such a HUGE part of my life, it wouldn’t make sense that I don’t share it! I hope that this can give you some inspiration and motivation to get moving too!

Alrighty! I work out at the gym 5-6 days per week. Yep, it is a lot, but it’s just become part of my day, kind of like work, or brushing my teeth! I always take at least 1 day off where I rest or do some pretty easy at-home exercising such as a workout dvd, yoga, or stretching.

I didn’t put any of the reps/sets for my resistance training because this really depends on what goals you are going for! Typically if you are looking to build muscle you will lower the reps and increase the intensity (lift heavier), whereas if you want to trim and tone, it’s higher reps and lower intensity! My sets and reps vary from 3×6 to 4×15… it just depends on what exercise I’m doing!

(Typically I’m doing 3 or 4 sets of each exercise with anywhere from 6 to 12 repetitions in each set, and higher reps for abs and calves.. because they can take the high reps!)

Mondays: Cardio Only

This is usually an OFF day from any resistance training, but I still go to the gym and do 45-60 minutes of cardio. I change it up a lot, and once the weather gets a little nicer, I plan to take some of this cardio outside! Typically I workout on the treadmill for a portion, the elliptical, and the stairclimber.

Treadmill (15-30 minutes)

I will do a short warm up of a couple minutes at about 3.5mph and then run at a steady 6.0mph or do some intervals between 5.5mph and 7.5mph. (I’ll make sure to post some of the different treadmill interval workouts I do in the future!)

Elliptical (10-15 minutes)

To be honest, I kind of don’t like the elliptical, but I know it’s good for working upper and lower body so I suck it up and do it. I usually set it on manual and slowly raise intensity as I go. I also switch direction and move backwards once or twice for a minute or so!

Stairclimber/master/whatever you call it (15-20 minutes)

I LOVE this machine. I used to not like it, but I totally developed an appreciation for it, and also, knowing that my lower body is where I struggle the most for toning and definition, the stairs are where it’s at! I typically set the machine on the Fat Burner program (which includes a series of intervals) and set it at a level 10. (I sweat ALOT on this machine, it’s kind of gross, I seriously resemble 10 year old boy who’s just played dodgeball for an hour, but it feels amazing!!)

Tuesdays: Shoulder Shreddin’ + Abs + Cardio

DB Lateral Raises

Alternating DB Front Raises

Rear Delt Fly’s (oooohhh I loath these ones, I feel like a drunk bird attempting to fly with metal wings… BUT, this exercise sure builds those posterior deltoids!)

1 Arm Palm-In Dumbell Press Alternating

Barbell Push Press

Abs: Hanging Leg Raises + Ab Crunches

Cardio: 45-50 minutes – a mix of treadmill, stairs, and elliptical!

Mar

15

Chili Crusted Ahi Tuna & Avocado Salad with Cilantro Garlic Dressing (GF!) … and Fave Five Friday: Healthy Tuna Recipes!

Dairy Free / Dinner / Fave Five Friday / Gluten Free / Lunch / Salads / Seafood Posted by Christal / 4 comments

First, let’s all just pause for a moment and take in the sheer beauty of that salad…(yup, here I ago again referring to food as beautiful…but seriously, such a pretty little salad!!)

I unfortunately don’t get to buy Ahi tuna often, for a couple of reasons; it’s hard to get (here in the Alberta prairies), and it’s pretty pricey (I paid $13.00 for 8 ounces, yikes!). However, once in a while, I’ll splurge and go for it – and why? Because it’s ahhhhhmaaaazingly delicious, and it’s nice to treat myself once in a while!

It’s also versatile, similar to chicken in the way that it takes on whatever flavors you put with it! For this ahi tuna salad, I chose to use a chili spice rub, then to sear it just to create a nice outer crust that adds delicious flavor and a hint of spice!

Something else wonderful about this dish is that it takes literally less than 2 minutes to cook the tuna (which, because it is sashimi grade, it could be safely eaten raw too!) and maybe only 8 minutes more to make the dressing and assemble the salad!

Quick and simple, just my style.

Ahi tuna is also known as yellowfin tuna and is a fantastic source of lean protein and loaded with omega 3 fatty acids! With the addition of avocado and some olive oil in the dressing, this salad is an essential fatty acid powerhouse… or in other terms… a a “beautifying” salad … doesn’t that just sound nice?!

Apr

25

Juli’s Apple Fritters … in muffin form! (GF!)

Breakfast / Dairy Free / Desserts / Gluten Free / Muffins/Bread / Snacks / Vegetarian Posted by Christal / 12 comments

It’s our last day in Hawaii …nooooooooo. This truly makes me want to cry a little, I can’t believe how fast this trip has gone by, and I don’t want to think about the Canadian cold I’ll be coming home to tomorrow!

So let’s just think about positive things instead…do I have a treat for you today or what!?!

I came along this recipe a while ago and made it almost immediately, and for some reason, I started the post, then, my scatterbrain forgot to actually finish and post it!

So, although late, I’m finally getting this post out, and I promise you are going to love it!

So you may be wondering who this “Juli” I use in the title is!

Juli is the mastermind, hilarious, and totally awesome blogger behind the blog PaleOMG. Every single one of her posts I read literally makes me laugh out loud at my computer screen, and then drool at the deliciousness of her recipes, just like this Apple Fritter recipe!

She is incredibly witty and unbelievably talented, you MUST check out her blog if you haven’t heard of it yet!

This recipe for Apple Fritters is wonderful for many reasons; first of all, it’s gluten free (yay for all those needing GF baking ideas!), secondly, it has no refined sugars or flours, and third, it makes the best, ummmm well, un-freakin-real-delicious apple fritters you’ve ever tasted.

Seriously.

Mar

17

{St.Patty’s Day} Mint Chocolate Green Protein Smoothie (gluten free & can be vegan!)

Breakfast / Dairy Free / Desserts / Gluten Free / Mr & Mrs S. Get Lean : 12-Week Fit Challenge / Smoothies/Shakes / Snacks / Vegan / Vegetarian Posted by Christal / 17 comments

A green smoothie! There’s no better day for this than St. Patty’s Day of course!!

And for any of you that went out last night and filled up on green beer… this green smoothie is great for that “detoxing” your body is in need of today!

I love my protein smoothies, and have been experimenting with tons of different variations. This one was absolutely delicious, and full of nutrients!

The ingredient that gives this smoothie it’s bright green hue is spinach! Green smoothies are nothing new, so I know you aren’t wowed by the fact that I used spinach..

BUT, with the combination of all the other ingredients, I think it’s pretty neat that you can’t taste the spinach at all, and instead this smoothie tastes like a rich combination of mint and chocolate. YUM!

This smoothie is easy as 1-2-3 to put together!

1. Assemble your ingredients

2. Pop them all into the blender and blend away until a thick, smooth consistency is reached…. and

3. Sprinkle with dark chocolate chips!

… then devour!

Mar

19

Step By Step: Double Chocolate Protein Nut Butter Cups & An AWESOME Treadmill Workout!

Desserts / Fitness / Gluten Free / Mr & Mrs S. Get Lean : 12-Week Fit Challenge / Snacks / Vegan / Vegetarian Posted by Christal / 16 comments

I have a double whammy for you today!

Since last Wednesday’s ‘What I Ate’ post I have had tons of comments and questions about the protein nut butter cups I have as my last snack of the day! They seemed to have peaked quite a bit of interest… and as they should, they are DELICIOUS!

So, I thought it was a great idea to put together a post that shows step-by-step how these delectable (and healthy) little treats are made!

Also, I’ve been wanting to add some more fitness related posts to the blog, and I have been experimenting with different cardio routines lately to avoid monotomy and keep my body guessing! One day, a couple weeks ago, while doing my usual run on the treadmill I started playing around with speeds and intensity and I came up with this fantastic 35-minute routine. It left me feeling so energized after, I tried it the next day, and again a couple days later, and again, and I realized “I’ve got something great here!!” … this little routine is just too good to not share!

So, first, let’s get into those nut butter cups!

(just a side note – I use a silicone muffin mold.. I have not tried these with a regular muffin tin so I can’t say how they might turn out if at all different from this method. The silicone molds work perfectly to pop the little cups out when they are set, and there is no mess or need for knives or even greasing the pan. So, that being said, I suggest you try it with a silicone mold – they aren’t expensive and mine is just a run-of -the-mill $3 Superstore one!)

Step 1: Assemble all ingredients (1 scoop chocolate protein powder, 1/2 tablespoon raw cocoa powder, 1 tablespoon nut butter, 2 1/2 tablespoons water)

Step 2: Place 1 scoop chocolate protein powder and 1/2 tablespoon cocoa powder into a bowl.

Step 3: Mix protein powder and cocoa powder together to combine.

Step 4: Adding a little bit at a time, mix in 2 1/2 tablespoons water with the powder mixture, stirring constantly.

Apr

03

Easy Vietnamese Turkey Meatballs (with gluten free option!)

Dairy Free / Dinner / Gluten Free / Lunch / Mr & Mrs S. Get Lean : 12-Week Fit Challenge Posted by Christal / 8 comments

Some days it’s just a “meatball-kinda-day”!

The other day was one of those days for me! I can’t say I eat meatballs very often… actually it’s probably been since the Turkey Ricotta Meatballs I made last summer since I’ve had them, but every now and then I get a mad meatball craving, and because I eat red meat only once in a blue moon, I always tend to go for turkey meatballs as my meatball of choice!

I wanted to whip up a batch of meatballs that were very low carb (at the time I was still in my 12-week fit challenge, so I had to be mindful of my overall carb intake) that would still taste delicious, moist, and stick together!

I decided to peruse the internet for some inspiration and I came across these delicious turkey meatballs from Gluten Free Goddess! I loved her idea, and put a few twists and tweaks and ‘Voila!’ these Easy Vietnamese Turkey Meatballs came to be!

For some reason I’ve always considered making meatballs a tedoius task, but these little guys came together in no-time! Hence the “easy” in the title!

Mar

21

Simple Broth Poached Salmon with Blueberry Balsamic Reduction

Dairy Free / Dinner / Gluten Free / Lunch / Mr & Mrs S. Get Lean : 12-Week Fit Challenge / Seafood Posted by Christal / 0 comments

The hubby and I have been eating tons of salmon lately as part of our 12-week fit challenge (which, by the way is almost over already!! Holy smokes that went by quick!!), and I’ve been trying to flavor it up many different ways to keep it exciting! One of my favorites is the Ginger Soy Poached Salmon, and you may also remember the Chili Rubbed Salmon I did a little while back!

This dish, tops them all! It doesn’t exactly fit into our diet parameters, per se… but we considered adding the delicious blueberry balsamic reduction to our salmon the other night an excusable teeny little “cheat” as we only used about a tablespoon each, and we ARE allowed some balsamic! It was sooooo yummy and totally took the salmon to the next level!

Don’t get me wrong, there’s nothing unhealthy about this blueberry balsamic reduction – we just went out of our daily macros a bit by adding in the blueberries to the reduction as that makes it a tad higher in natural sugars.

The reduction is actually very clean and surprisingly easy to make! I’ve always been a bit intimidated by reductions, but this one was literally a breeze!

Blueberries, balsamic vinegar, a little bit of olive oil, a shallot, and black pepper is all you need to make this thick sweet reduction! It tasted amazing with the salmon which I poached in organic vegetable broth. You could easily pour this reduction over chicken breast, good quality beef or bison, or even roasted vegetables!

Mar

24

Peach Pie Fudge (vegan & gluten free!)

Dairy Free / Desserts / Gluten Free / Snacks / Vegan / Vegetarian Posted by Christal / 12 comments

Peach. Pie. Fudge.

Need I say more?

Didn’t think so, but I will anyways! I was thinking it has been far too long since my last fudge post (you may remember the oh so delicious Eatmore Fudge Squares) which was extremely popular, so it was time for another one! This fudge is totally different yet equally as amazing!

This time, I used peaches, coconut oil, and almond butter as the main components. Healthy fats and fruit sugars make this fudge incredibly rich and subtly sweet, with a side of “o.m.g.” .

Yep, the word orgasmic comes to mind; this fudge is seriously as good as se…well… I’ll keep this post PG…;)

A friend of mine shared this fudge recipe on my Facebook page, and I had already been planning something desserty and peach-related, so when the shared post and my idea collided in my mind, this wonderfully bissful Peach Pie Fudge was born.

Now, I reaaaallly want to say this fudge is “healthy”, because it’s made of whole, natural, unrefined ingredients, all with their own health benefits. When combined together, they should technically make a “healthy fudge” right?! Right!

Mar

29

{Easter Weekend} Raw Carrot Cake Bites with Vanilla Protein Frosting (can be vegan & gluten free!)… and Fave Five Friday: Healthier Easter Inspired Treats

Breakfast / Dairy Free / Desserts / Fave Five Friday / Gluten Free / Snacks / Vegan / Vegetarian Posted by Christal / 10 comments

It’s Easter weekend already? Seriously where does the time go these days?!

I was doing some brainstorming to decide what type of recipe I could do for this Easter inspired post, and I got some great suggestions on Facebook (thanks everyone!). I decided to go with the carrot cake idea!

I’m not really sure what it is about carrot cake that reminds me of Easter/Spring.. maybe it’s the carrots… and the Easter Bunny.. and bunnies eat carrots.. so therefore carrot cake is Easter related?

Well, whatever the connection, it seems to be the dessert that comes around at Easter time, so I’m stickin’ with it!

This recipe is an interesting take on the traditional carrot cake.. in a few ways.

First, it’s raw – so no baking, yay!

Second.. it’s vegan, so no eggs or dairy in this “cake”.

Third.. it isn’t really a “cake” at all.. more like a carrot cake/energy bar kind of hybrid dessert!

I used my food process to incorporate all the tastes and flavors of a traditional carrot cake… we’ve got the walnuts, the shredded carrots, the raisins, the pineapple, and the coconut! I used almonds ground into a fine “flour” as the base, and dates work to add the natural sweetness!

Cinnamon, nutmeg, and cardamom add in that familiar carrot cake aroma and spice!

Mar

27

‘What I Ate’ Wednesday (WIAW) #2!

Breakfast / Desserts / Dinner / Lunch / Snacks / What I Ate Wednesday Posted by Christal / 18 comments

Yay! It’s another ‘What I Ate’ Post!

I had a lot of positive feedback from my first WIAW so I decided this is something I’m definitely going to keep doing at least twice a month!

One reader comment from my last WIAW post really stuck with me .. she said “Love this post! It shows that you don’t have to starve yourself to get great results! Love seeing y’all’s transformation – inspired! Please keep posting these WIAWs!” … and it’s SO true …

YOU DO NOT HAVE TO STARVE YOURSELF TO GET GREAT RESULTS!

Too many people think that if they want to lose weight or “get skinnier” or “be healthier” that means eating 1,000 calories a day! And I say “NO WAY!” … the body needs fuel, consistently throughout the day! If you give it lots of healthy, clean, wholesome fuel (aka FOOD!), it’s gonna love you for it!

My day started with my typical breaky! I’ve been changing it up just a tad to get some different flavors but it’s usually just the same thing… and I LOVE IT!

4 egg whites + 1 whole egg (made into an omelet with dill, s+p, and hot sauce)

1 tablespoon ground flax + 1 tablespoon basic muesli + 1/4 cup sliced peaches + cinnamon + stevia + hot water (heat it all up and it makes a yummy porridge)

Herbal tea + 1 probiotic, 1 EFA, 1 Vitamin D, and 1 Multi Vitamin!

I logged this ‘What I Ate’ day on Sunday, so after breakfast it was off to the gym!

I knew that right after the gym I would be bookin’ it to get to the 11 o’clock church service (seriously, church is where it’s at, I hate missing a Sunday…food for the soul I tell ya!) so I made my protein smoothie before the gym, and kept it in my refrigerator (a.k.a. my car… yep, it’s still winter here in Edmonton and my car stayed a nice crisp temperature while I worked out) and then mowed down while driving to church! ….(yes, distracted driving, I know!!!)

It was a good idea to have my smoothie ready to eat right after the gym because the 1 hour time period after a workout is prime-time to replenish your muscles and body!

1 scoop North Coast Naturals vanilla whey protein powder + 1 tsp BCAA’s + 1 tsp L-Glutamine + 120g frozen raspberries + ice + water (blended all this deliciousness into a thick ice-cream-like smoothie!)

Apr

08

25 (actually) Healthy Snacks List!

Healthy Eating Tips / Snacks Posted by Christal / 10 comments

I’m get so peeved when I see all these “healthy snacks” lists on the internet that have graham crackers, fat-free pudding, deli meat, and packaged granola bars on them!!!

Since when are processed squares made with enriched wheat flour, sugar, soybean oil, little pudding cups of sugar and modified cornstarch, and tubes of smooshed together meat parts filled with sugar, nitrates, and caramel color considered “healthy” ?!?!? Oh, and not to mention the packaged granola bars that are pretty much chocolate bars with a few oats smashed into them.

Low fat, low calorie, low whatever-the-slogan-on-the-package-says… does not always equal healthy… it usually equals “chemical ‘poop’ storm” which I saw so eloquently worded in a picture once.

So, enough with my rant, I have compiled a list of what I truly believe to be 25 actually healthy snacks (and most of these take less than 5 minutes to make)!

Some of these are just things you can find at the grocery store, some are recipes from yours truly, or other bloggers, or brands I truly stand behind.

The List (in no particular order!)

1. Dry-Roasted Nuts & Seeds (take these to the next level and toss them with different herbs and spices such as chili powder, cinnamon, curry powder, dill, etc.)

2. Easy Guacamole (mash together avocado with fresh lime juice, a dash of salt, and a dash of cumin) served with Brown Rice Crackers*, Mary’s Gone Crackers, Raw Veggies, or Organic Non-GMO Corn Tortilla Chips (in moderation )

3. Baked Sweet Potato Fries

4. One Medjool Date stuffed with Natural Almond/Peanut/Sun butter (sun butter is great for those with nut allergies)

5. Olive Oil Tuna Salad (mix 1 can tuna with 1 tsp Olive oil, 1 tsp Lemon Juice, 1/2 tsp Fresh Dill, and a dash of s & p) served with Brown Rice Crackers, Mary’s Gone Crackers, Raw Veggies, or Whole Grain Pita Bread*.

6. Sweet & Spicy Coconut Oil Popcorn (air-popped popcorn, not bagged) tossed with melted coconut oil (just a tiny bit) and a sprinkle of cinnamon, salt, stevia, and chili powder

7. Unsweetened Applesauce (preferably homemade, –> here <– is a great recipe!)

8. Homemade Veggie Chips

9. Brown Rice Cakes* with Natural Nut Butter of choice or Sun Butter

10. Steamed Edamame Beans with Sea Salt

11. Hard Boiled Eggs (free range/organic is preferred)

12. Chia Seed Pudding (->here<- is an amazing recipe!)

13. Simple Greek Salad (toss together olives, cherry tomatoes, cucumber, bell pepper, and a drizzle of olive oil, squeeze of lemon juice, and dash of dried oregano, salt, and pepper)

Apr

01

“Mr & Mrs S. Get Lean” 12-Week Fit Challenge – Our 90-Day Progress Post! Challenge Complete!!

Fitness / Mr & Mrs S. Get Lean : 12-Week Fit Challenge Posted by Christal / 17 comments

Our 90-Day Progress – Challenge Complete!

Wooooohooo! We have successfully completed our 12-Week Fit Challenge! We both can’t believe how fast that time flew by!

For those of you who are new to Nutritionist in the Kitch I will update you on what my hubby and I have been up to over the last 12 weeks!

So, now here we are, 3 months later and well… you can see for yourselves how far we’ve come along!

(I’m not very good with figuring out how to put all these progress pics together, so I used word and it turned out a bit blurry! Hopefully you can still see most of the changes! You can see more of our progress pics from earlier progress posts HERE, and HERE)

Again, I will start with the hubby!

I just have to say he has blew me away with this challenge! Working out of town for a majority of this challenge created a lot of obstacles for him which he worked through!

Justin made sure he had access to a gym wherever he travelled, he prepped and packed his food ahead of time, and he dug deep to find the motivation to finish his workouts even after 10 or 12 hour work days!

…and does it show or what?!

Justin side view – Day 1 to Day 90 – incredible results!

Justin found that what created the most noticeable changes for him was keeping a consistent workout schedule which combined resistance training and cardio 5 days/week, and changing his eating routine while cleaning up his diet!

Apr

05

Black Forest Cake Protein Smoothie (vegan & gluten free) & A Giveaway!!!

Breakfast / Dairy Free / Desserts / Gluten Free / Smoothies/Shakes / Snacks / Vegan / Vegetarian Posted by Christal / 119 comments

April is going to be a great month everyone, just fantastic, I can feel it in my bones!

Why? Well… I have lots of exciting things planned for the blog, like today’s super awesome GIVEAWAY… who doesn’t like free stuff… and free AWESOME stuff at that?!

Also, the hubby and I are packing our bags in a couple weeks and jetting off to Hawaii to escape the (still) winter cold here in the Canadian prairies… yep, we pretty much get winter until June here.

Oh, and I am in the midst of writing another guest post for a fantastic, well-known, health blogger that I just adore!!! How cool that I get to post on her blog!? (stay tuned to hear more about this one, which I kind of have to keep under wraps right now… but the excitement is killing me!).

So yeah, APRIL you ROCK – let’s do this!

Ok, now – this recipe. What can I say about it… well, three words kind of do all the explaining..

Black.

Forest.

Cake.

In a smoothie…? With lots of healthy protein…? And antioxidants..? And other good for you food..??

Why, yes!!! It’s almost too good to be true!

Apr

15

My Travel Nutrition Survival Guide

Healthy Eating Tips / Travel Posted by Christal / 18 comments

(insert squeal of excitement here)

YES! … we are officially OFF to Hawaii tomorrow!

By we, I mean, yours truly, the hubby, and my wonderful, love-them-to-bits Mom & Dad!

My parents have been to Hawaii many times, it’s one of their fave destinations, but for me and the hubby it’s a first, and we are super excited to go!

Now, as you may have guessed, I can be a little, teensy weensy, obsessive compulsive about my eating, especially when I travel. I wouldn’t be lying if I told you the thought of a day in and out of airports, on and off of planes, without access to my beloved fridge, with my beloved healthy food choices didn’t give me a bit of anxiety.

Also, the fact that my body is pretty much programmed to need to eat every few hours, to avoid a crazy bout of “hangry”, doesn’t always work well with layovers, flights, and the in-between.

Not only travel days themselves, but the vacation days too, of hotels, unfamiliar surroundings, a total throw of routine – this can all really mess with my normal eating habits.

So, what do I do?

I plan, I plan big time.

What am I going to bring with me in terms of food, when and what I am going to eat on travel days, how I’m going to eat/prepare foods/grocery shop for the time I’m away, and what restaurants I most definitely must must must check out.

Here is what I do before I go, during my travel days (airports and such), and while I am away!

BEFORE I GO

Seeing as I’m a total list person, here is a list of what I do before I go!

Book accommodations with the essentials – a microwave, mini fridge, and electric kettle (this way I know, no matter what, I will have at least a few healthy options I am comfortable with on hand.) Ideally, I book accommodations with a kitchenette or even a full kitchen (I’m a HUGE fan of VRBO (vacation rentals by owner), I use it all the time).
Research my surroundings – once I know where I am staying I google where some healthy places I can grab food will be close by – wether it’s a grocery store, farmers market, or healthy cafe, I know about it, and I’ll be stopping there to stock up first thing!
Compile a grocery list – If I am staying in a vacation rental, I’ll jot a little grocery list down so I can pick up most of the foods I’m used to eating at home. I find when I stray from the foods I’m used to eating I can feel like a bloated mess, and that really doesn’t = fun travel. When I stick to what I’m used to, I feel good and and enjoy myself!
Google the local healthy cuisine – I love checking out awesome, healthy, different restaurants when I travel, as I am a bit of a self proclaimed “foodie”, so I always make sure to check Urbanspoon, Yelp, etc. to see where I need to hit up!
Pack my Essential Nutrition Travel Kit- I make sure that on my day of travel I have snacks and my essentials with me – it’s always good to have an emergency stash, just in case! Here’s what I typically include in it:
- Plain Instant Oatmeal Packets (you can pretty much get boiled H20 anywhere, even on a plane!)
- Ground Flaxseed (one of my digestive hero’s, things tend to slow down for me when I travel, so flaxseed keeps things running smoothly if you get my drift!)
- Probiotics (another digestive hero, same idea as the flaxseed, couldn’t live without these!)
- Whey Protein Powder (a perfect dose of protein when I need it that just needs to be mixed with water, or even yogurt, it also doesn’t need to be refrigerated)
- Dried Unsweetened Fruit such as peaches, pears, apple rings, and apricots – (perfect for a pick-me-up when I’m feeling that travel fatigue)
- Dry-Roasted Nuts – (another great protein hit!)
- North Coast Naturals Daily Greens (a boost of antioxidants, vitamins and minerals that just needs to be mixed with H20…. stay tuned to the blog later this month.. this product may be part of another give away )
- Fresh Fruit – (healthy, clean, good travel food!)
- A Spork – (the perfect hybrid plastic travel utensil!)

Apr

10

WIAW #3 !

What I Ate Wednesday Posted by Christal / 33 comments

I seriously have so much fun doing these What I Ate posts! It’s also such a good way to keep me accoutable for what I eat, like a food log.. on steroids!

I tracked my food for this post on this past Sunday!

It was a super busy day, and a fantastic day at that, and I managed to get in a bunch of healthy eats!

My routine was a little messed up because I went to the Jillian Michaels show that night, so I had to eat my dinner earlier than planned and had a snack later on, so it was a little off than my usual routine, and I only had 5 meals rather than 6. I still managed to stay on track though by making sure I ate every 3 hours to keep my metabolism humming and to avoid getting “hangry” (Nobody wants to see a “hangry” Christal.. trust me..;))!

So breakfast was kind of the same as usual, but I have been playing around with some different ways to eat my carbs in the morning.

I made my typical egg white omelet but only using 2 egg whites and 1 whole egg. Then the remaining two egg whites I put in a bowl, and mixed with some oat flour, ground flaxseed, vanilla protein powder, baking powder, vanilla extract, unsweetened coconut milk, and crushed frozen raspberries! This made a perfect pancake batter, so I tossed it in a pan and cooked up a couple delicious pancakes, and topped each with a tad of almond butter!

I had breakfast with water, and my usual supplements – probiotics, vitamin D, multi vitamin, and a flax capsule! It was delicious, filling, and got my day started!

After breakfast I went to church with the hubby, and then I came home to make my snack quickly before heading to the gym!

I made this, what I like to call, “Strawberries & Cream” Protein Smoothie!

I could probably live off protein smoothies and be the happiest person alive, always. These smoothies are seriously the highlight of my eating every single day. Like I’ve mentioned before, they seriously taste like ice cream. ICE CREAM!

For this smoothie, I blended up some frozen strawberries, unsweetened coconut milk (the ‘cream’), and ice, with my favorite North Coast Naturals Whey Protein in Vanilla, and then topped it with flaked unsweetened coconut.

Serious yum factor.

After my smoothie, I moseyed over to the gym and did a mean hamstrings and calves workout with a good 45 minutes of sweat-dripping-down-my-face cardio. It was fantastic!

I came home pretty ravenous and needed something quick and delicious to feed my muscles and refuel my body!

Apr

18

Pina Colada Granola (vegan & can be GF!)

Breakfast / Dairy Free / Gluten Free / Snacks / Vegan / Vegetarian Posted by Christal / 6 comments

Aloha!!

Pineapples and coconuts! Pina Colada! Makes me think of beachy, warm, sunny destinations, just like Hawaii… well and Hawaii is technically considered the “Pineapple State” even though I don’t think pineapples are actually grown there anymore..!

We just got to Hawaii a couple days ago and are loving it already! I’ve already forgotten about the snowfall we got at home recently… snow. I know.

I won’t be posting as regularly over the next couple weeks while we are enjoying our sun and sand, but I have planned some things in advance so I don’t leave you completely high and dry!

I made this delicious homemade granola the other week and put it in the freezer for safe keeping… (or in other words, so I can’t see it sitting on my counter for the constant reminder of it’s deliciousness and temptation to eat the whole batch in one sitting) plus for some reason I like kind of frozen/cold granola!

Apr

20

Healthy Food/Fitness Blogs I Adore – “My Blogroll”! (finally!)

Fitness / Healthy Eating Tips Posted by Christal / 14 comments

It’s about time that I did a blogroll!

In the blogosphere it really is all about sharing the love! I love making blends..a.k.a blogger-friends, and I LOVE to read blogs to gain inspiration, to learn, and grow!

There are so many blogs I just absolutely adore, and there are so many more that I’m sure I will soon discover, so for now, here is a list of the main blogs I frequent a lot and just can’t live without!

Purely Twins

Lori and Michelle of Purely Twins are awesome! They post interesting, healthy, protein rich recipes, awesome workouts, and daily eats! I love their take on health, and they are always trying new things, and exploring different ways to improve their health and wellness!

The Healthy Foodie

Sonja, the Healthy Foodie, has tons of amazing recipes! Pretty much every single recipe she posts is droolworthy! She also went through an incredibly inspirational body transformation which you can read about on her blog!

Minimalist Baker

If you are a sucker for food photography, this is your blog! Dana & John, of Minimalist Baker are seriously, seriously, majorly talented when it comes to food photography. I honestly stare in awe at the pictures in every post they publish! Not only are the pictures absolutely stunning, the recipes are super simple, healthy, and delicious! Love!

Kath Eats Real Food

This is an awesome, “What I Ate” kind of blog. Kath, a Registered Dietician, posts a ton of her daily meals, as well as healthy recipes, tips on healthy eating, her weight loss story, and just life as ‘Kath’! I love the genuine feel and realness behind her blog, not to mention it’s gorgeous and the photography is fantastic! ..oohh, and her Tribute to Oatmeal… amazing!

100 Days of Real Food

This blog is like the ultimate resource for clean eating, and how to feed your family healthy, wholesome foods! Lisa began this blog by pledging to eat “Real Food” for 100-days, and the blog has since turned into an amazing place for people to be inspired, learn, and discover how to make changes in their own lives to live healthier and feed their families the best way possible! Truly inspirational!

The Edible Perspective

This is another awesome food blog filled to the brim with spectacular photography. I truly wish that one day I will be able to take photographs like Ashley of Edible Perspective. Her recipes are all vegetarian, many vegan, and also many are gluten free! I love her use of healthy, simple ingredients, and her recipe list is HUGE, so many recipes to try!

Running to The Kitchen

Gina, of RTTK, is entertaining, hilarious, and seriously awesome! I love reading her posts, checking out her recipes, and she also has a super inspiring running story that inspires me to keep running as it hasn’t always been a very enjoyed activity for me.. I’m getting there, slowly but surely!

Pinch of Yum

This was THE blog that inspired me to start my own blog. Lindsay and her hubby Bjork of Pinch of Yum run the blog. Lindsay does the recipes and posts and Bjork does a lot of the technical stuff. This is also a FANTASTIC blog to learn about becoming a blogger! Their resources are amazing, and the monthly income report has been incredibly helpful. The recipes are also fantastic (not always the healthiest though! LOL, but there is always room for a teeny bit of indulgence right?!)

Healthful Pursuit

Leanne of Healthful Pursuit is a Holistic Nutritionist just like me! Her blog focuses on super healthy allergen friendly recipes ! She also has tons of info on health in general, and her blog is absolutely beautiful! For those who can’t have many different foods due to dietary restrictions, Healthful Pursuit is the place to go for inspiration!

Chocolate Covered Katie

Healthy desserts are Katie’s speciality! I truly find it amazing how she creates delicious, incredibly indulgent desserts that are made with healthy ingredients, and you would never guess they aren’t full of refined sugars or flours! She also makes tons of vegan desserts, or gives vegan options in recipes!

Running on Real Food

Vegan recipes, tons of workouts, What I Ate posts, healthy eating tips, and tons of motivation…Deryn of Running on Real Food really has it all. I LOVE her blog and find inspiration in every post she does!

Oatmeal With A Fork

Lauren from Oatmeal With A Fork features recipes for everyone! Her variety of healthy recipes are always mouthwatering and I particularly love her interesting, healthy, and clean desserts! Lauren is down to earth, inspiring, and passionate!

So there you have it, my Blogroll list FOR NOW… I guarantee there will be many more to add to the list, and I will keep adding as I go! Keep checking back to my “Blogs I Love” page under the Extras tab!

What are your favorite health/fitness/wellness blogs?? I LOVE finding new ones so please do share!

Have a fantastic weekend!

Christal

Nutritionist in the Kitch… loving Hawaii!

Apr

12

“Is It Summer Yet?!” Plumcot, Orange & Lentil Salad… & Fave Five Friday: Lovely Lentil Dishes

Dinner / Fave Five Friday / Gluten Free / Lunch / Salads / Vegetarian Posted by Christal / 8 comments

I’d been conjuring up the idea of this salad in my mind for quite a while now, and I kept saying to myself.. “oh but it’s such a Summer salad, and it’s barely even Spring here yet… I can’t post that.”

Well, you know what! I’m posting it anyways! Maybe this will urge Summer to get the heck over here already! Oh, hey, yeah you Spring, you can show up any time too please!

If you live in the Alberta prairies you will know exactly what I’m talking about right now. We still have random snow piles all over the place, and you can see your breath in the morning!

So, I made this salad, and as I ate it, daydreamed about summer, and BBQ’s, and sitting at the pool, and riding my bike, and flying a kite… (ok, I don’t really fly kites all that often, but you get the point!)

Now, I bet you’ve already said to yourself...”uhh.. what the heck is a plumcot?!”

I said the same thing when I saw it at the grocery store, so I did a little research and a plumcot is just what it sound like, a natural cross hybrid between a plum and an apricot! It tastes similar to a plum with a bit more sweetness! With a little more research I discovered that this delicious little fruit is packed with age-fighting antioxidants and immune-boosting cartenoids!

Apr

30

Orange ‘Dreamsicle’ Calming Smoothie … and a Natural Vitality $50 Online Store Gift Card Giveaway!

Breakfast / Dairy Free / Gluten Free / Smoothies/Shakes / Vegan / Vegetarian Posted by Christal / 68 comments

It’s an especially exciting post today because I get to do another FANSTASTIC giveaway along with a wonderful recipe on Nutritionist in the Kitch! I seriously love this whole blogging gig, it’s awesome!

I was contacted by Natural Vitality last month in regards to reviewing some of their high quality products! I was already quite familiar with Natural Vitality before they contacted me as I have frequently recommended their CALM products to my nutrition clients on numerous occasions, so it was really neat that they reached out to me!

Natural CALM products contain a powdered, easily absorbable form of magnesium citrate. Magnesium is a powerful mineral with many functions in the body; it helps maintain normal muscle and nerve function, regulates heart rhythm and promotes healthy blood pressure levels, supports immunity, strengthens bones, and helps regulate blood sugars.

Natural CALM is termed the “Anti-Stress Drink” because magnesium also acts as a natural calming agent in the body!

It promotes muscle relaxation, reduces muscle tension, and can induce sleep for those who suffer from insomnia. On the other hand, symptoms of magnesium deficiency include anxiety, agitation, muscle tension, sleep disorders, restless leg syndrome, and irritability!

NO FUN!

So, it’s important you get an adequate intake of magnesium in your diet! The recommended daily intake is around 400mg per day, and 1 serving of Natural Calm provides 325mg, over 80%!

I decided to use the orange flavored Natural CALM powder that they sent me with a few other great ingredients to make this delicious Orange ‘Dreamsicle’ Smoothie.

We all know I LOVE smoothies and I decided to name this smoothie “Dreamsicle” because it has that delicious orange “Creamsicle” taste, but with the added Natural CALM powder, this smoothie also works to promote calm and a sound sleep… and of course a night full of sweet dreams!!

Apr

22

Hawaii Pt. 1 – Amazing Sights & (mostly) Healthy Bites!

Healthy Eating Tips / Travel / What I Ate Wednesday Posted by Christal / 17 comments

Ok, prepare yourself for an incredibly long post with TONS of pictures… I seriously couldn’t help myself! I’ll keep the chit-chat simple and let you enjoy the pics!!

Hawaii is well… paradise?! Is that even the best word to describe the ultimate amazingness that is Hawaii!?

I love it here! I’ve traveled to quite a few tropical places and Hawaii is definitely making top rank on my list!

Our trip is already more than half over.. booo! But I’m going to soak up every single day we have left and continue to take it all in! Here is what we’ve been up to, and what (mostly) healthy eats I’ve been enjoying!

We started our trip with a couple days in Waikiki beach, the beach is beautiful but it’s definitely tourist central!

We spent our whole first day on the beach and walking around Waikiki taking it all in, especially that gorgeous view of diamond head, I was staring in awe at it in the picture above!

The next night we picked up my parents from the airport (they came a day later than us) and we all went to the Shorebird Restaurant at the Outrigger Reef for dinner.

This was a super cool restaurant with an amazing ocean view where you grill your own food! I had the Mahi Mahi and it just felt like a huge communal BBQ, tons of fun.

The salad bar was also super delicious with tons of healthy choices like fresh veggies, quinoa salad, pineapple, and purple sweet potato!

It was fun to get involved and grill my own food!

After a couple days in Waikiki we packed up into our jeeps and headed out to the North Shore of Oahu! This is where we are spending the rest of our time in Hawaii, just outside of the low key, surfer town of Haleiwa. I LOVE the feel out here, so much more my pace than Waikiki!

We rented our awesome vacation rental through VRBO.. I totally recommend this! It’s so nice having the comforts of home and truly experiencing what it’s like to live on the island!

Our first day on the North shore was a little rainy so we drove into Haleiwa and explored the cool town! We stopped for lunch at an awesome Mexican restaurant named Cholo’s. It was delicious!

Apr

28

Hawaii Pt. 2 – The Beet Box Cafe & More Hawaii Happenings!

Travel / What I Ate Wednesday Posted by Christal / 8 comments

Alrighty, so here’s a not-as-long-as-part-1 post on the rest of our Hawaii trip.

I tried REALLY hard to keep this one shorter than the last.

Also, I dropped my camera a few days before we left Hawaii and broke my lens, waaaahhhhhhhhh, so I didn’t have a good camera to take food pictures with the last few days, and had to resort to using my phone and iPad.

So, one morning we went surfing and if anyone has tried surfing you KNOW how holy-crap-intensely-hard that sport is! Paddling on a surfboard will make your arms feel like lead within 3 minutes, literally. The hubby and I went surfing when we were in Costa Rica a few years ago but decided to take a lesson this time in Hawaii, it was awesome, we learnt a lot and went out on our own again a couple days later to have another go at it!

After surfing we were both ravenous and ready to fuel up so we hit up the Beet Box Cafe in Haleiwa.

I had done some research online and came across this restaurant and knew that I had to go there!

The Beet Box Cafe is all about local, fresh, organic, healthy, vegetarian food! They have an amazing menu using locally sourced organic ingredients with a range of mouthwatering vegetarian dishes. I had a hard time choosing what to eat it all looked so amazing!

The cafe had this cool, indie, hippie-ish vibe to it which I loved. The cafe was open to the kitchen where we could see the girls in the kitchen doing their thing, making delicious dishes, and smiling the whole time. Such an awesome happy feel to this cafe the whole way through.

It’s a tiny little place but it was packed the whole time we were in there, so we knew it had to be good!

The cafe is located in the back of an organic grocery market which was also unique but totally suited the vibe of the place!

The hubby ordered the “Burrito Babe” which had broccoli, onion, carrots, zucchini, red peppers & tofu in a thai curry peanut sauce wrapped in a toasted whole wheat tortilla with brown rice .

It was HUGE, and honestly so delicious, he devoured the whole thing! After our surfing session though I’d say he worked hard for that whole burrito!

I ordered the “Zen” breakfast plate. This dish is a scramble of eggs, broccoli, carrots, onion, and zucchini seasoned with curry, then topped with avocado with a scoop of brown rice and black beans on the side! The curry in the egg scramble was unbelievably delicious! I am seriously going to try to recreate this at home, it was unreal!

May

03

Changing Up My Workout to a 4-Day Split… Downloadable Workout Routine!

Fave Five Friday / Fitness Posted by Christal / 2 comments

Remember when my camera broke in Hawaii because I dropped it??… well, I had to order a new lens because it couldn’t be repaired and I am waiting for it in the mail… which means I don’t have any wonderful recipe for you today because I refuse to make a post with crappy pictures.

So instead I’m giving you my new workout routine, I know it’s not yummy looking but I hope it will suffice!! Next week I promise there will be recipes!

Since the end of our Mr & Mrs S. Get Lean 12-Week Fit Challenge I’ve been doing the same workout routine with little changes here and there, and I had been thinking over the last month it was probably a good time to change it up!

Our Hawaii trip gave me a nice chance to rest my body as I only did a couple workouts at our first hotel gym before the vacation rental and then some cardio for the remainder of the trip.

I forced myself to get back into the gym the day we got back (I knew if I put it off it would be harder and harder to find the motivation to get back so in my peak of jet lag, and not being able to sleep after an overnight flight followed by a way too long day nap I went to the gym to get in some cardio!) Just stepping back in the gym was all I needed to get the groove back, but I will admit, getting myself to drive there after 10 days off took some willpower!

While I was away I put together a new routine for myself which I started this past Saturday! Compared to my old 5-day split routine, which was amazing but very time consuming, this one is a 4-day split with one additional day of only cardio.

I know at this point, with where my body is at, by reducing my gym time a day I will be able to maintain the results I gained during our challenge and continue to slowly build my body. I’ve also decided to cut down my cardio somewhat and focus on more HIIT type cardio rather than longer sessions! In the last bit of our challenge I was doing 50 minutes of cardio 5 or 6 days a week on top of my resistance training routine. It was A LOT! So now I’ve cut it down to 30-40 minutes and I make sure in that time I push it to the max! I’ve really been learning a lot about optimizing my time in the gym to keep it less than 2 hours!

So without further adieu here is my new 4-Day Split Workout Routine which I adapted from a routine I came across in Muscle & Fitness Hers Magazine as well as my old routine, and then some extra things I’ve seen on sites such as Bodybuilding and Muscle & Strength.

Sunday:

Shoulders + Abs + Cardio

Dumbbell Shoulder Press 3×8

Lateral Raises 3×10

Barbell Upright Row 3×8

Bent-Over Lateral Raises 3×10 or Reverse Pec-Deck 3×10

Decline Ab-Crunch 3×15

Oblique Crunch 3×15

Cardio – Treadmill Running & Stairclimber (30-40 mins)

Monday:

REST

Maybe some light yoga or stretching!

Tuesday:

Chest + Back + Cardio

Pec-Deck 3×8

Seated Machine Chest Press 3×8

Dumbell Incline Flye 3×10

Dumbell Bench Press 3×10

Lat Pull Down 3×8

Assisted Chin Up 3×10

Bent Over Row 3×10 or Seated Cable Row 3×10

Cardio – Treadmill Running & Stairclimber (30-40 mins)

Wednesday:

Cardio + Abs

60 minutes of cardio… whatever I feel like doing! If it’s nice out I’ll definitely be outside!

V-Ups 4×10

Planks (5 x 30 sec holds)

Thursday:

REST

Friday:

Legs + Abs + Optional Cardio

Smith Machine Squat 4×10

Leg Extension 3×12

Lying Leg Curl 3×12

Heavy Walking Lunges 3×20 Standing Calf Raises 4×15

Reverse Crunch 3×15

Hanging Leg Raise 3×15

Cardio …IF I am feeling up to it, as this is a killer leg day, I’ll do 20-30 mins!

Saturday:

Biceps + Triceps + Cardio

Alternating Dumbbell Curl 3×10 EZ Bar Curl 3×10

Seated Preacher Curl 3×8

Cable Pulldown 4×8

Triceps Pushups 3×10

One-Arm Dumbbell Overhead Extension 3×10 (each side)

Cardio – Treadmill Running & Stairclimber (30-40 mins)

Download My 4-Day Split Workout Routine

So there you have it!

What do you think of my workout? Questions, comments, I’d love to hear them!

Thanks again for the patience with the recipes, I feel lost without my camera! Have a wonderful weekend!

Christal

Nutritionist in the Kitch

*Please note: I am not a certified personal trainer and you should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.

May

05

{Cinco De Mayo} Healthy Baked Churro Donut Holes (Gluten Free!)

Dairy Free / Desserts / Gluten Free / Muffins/Bread / Snacks / Vegetarian Posted by Christal / 7 comments

Happy Cinco De Mayo!

For the last two years I happened to be vacationing in the States during the Cinco De Mayo celebration and I must say it is always a great time! We have Cinco De Mayo parties here too, but I can’t say they are of the same caliber as those in the US!

This year, I’m not having a party or even going to one, BUT I did make these delicious healthy baked churro donut holes in honor of the Mexican-American celebration!

Churro’s, also referred to as a spanish donut, are absolutely delicious. I will not deny it, even as a nutritionist, they really are unbelievably yummy.. but also pretty darn unhealthy! So, for my Cinco De Mayo inspired recipe I decided to do a healthy take on this popular Mexican treat!

Keeping the “donut” theme in mind, I decided to make little donut holes … here in Canada we naturally refer to these as Timbits… something to do with this guy named Tim Horton.

I wanted to make these gluten-free, and I have been experimenting with different flours as of late, so almond flour seemed like the perfect fit… light, fluffy, yet still moist, and spongey, perfect for a timbit.. urr I mean donut hole! I used Bob’s Red Mill blanched almond flour to make my donut holes, but you can use homemade too if you are up to making your own!

Instead of using a sweetener like honey or agave, I decided to go with stevia in a baking formula. I’m a big fan of stevia as a natural sweetener, and being much lower in calories and sugars than other natural sweeteners is also a big bonus! I use Krisda brand stevia and usually use the individual packets to sweeten my pancakes, protein crepes, tea, etc. The baking formula is different than the packets as it is used cup for cup to regular sugar in recipes, whereas the packets tend to be much sweeter so you need less.

I’ve heard different opinions on stevia, some people find it tastes great as a natural sugar substitute, and others find it has an odd aftertaste, and I think this varies with different brands, so if you are one of those people who are not a big stevia fan, then you can easily sub in honey, agave, pure maple syrup, or another unrefined sugar in this recipe!

These donut holes are sweet, cinnamony, fluffy on the inside, yet a little crispy on the outside… very churro-like.

I can’t say they taste EXACTLY like a churro, because the ingredients are different, but for something very similar, much healthier, and equally delicious, I’d say they make good competition!

May

08

WIAW #4…a little taste of Summer eats!

Breakfast / Desserts / Dinner / Healthy Eating Tips / Seafood / Smoothies/Shakes / What I Ate Wednesday Posted by Christal / 9 comments

We seriously have THE weirdest weather here. The Canadian prairies… one day it’s snowing, and then next it’s like a hot summer day… this is not out of the norm.

When we got back from Hawaii just over a week ago I came home to snow on the ground, and it snowed for the three days following. Then on Monday this week (the day I tracked my eating for today’s What I Ate post)… get this.. it was 27 degrees C (or 80 degrees F)

Don’t get me wrong, I’m not complaining, it was wonderful! I had the day off work too, so it was a splendid day spent outside! I did a lot of outdoor eating as you’ll see, and made some summer inspired treats too!

For breakfast I had my usual protein pancakes and egg white omelet. I change up my pancakes all the time, trying out different combinations but I always stick with the same pancake base. I’ve had a lot of inquiries about these protein pancakes so I’ll give you the low down!

For the base I always use:

10g oat flour

10g protein powder (chocolate or vanilla)

10g ground flaxseed

1/2 tsp baking powder

1/2 packet stevia

Then I will use about 1 tablespoon pumpkin puree, mashed banana, or applesauce (I’ve thought of trying carrot puree for carrot cake pancakes, and sweet potato too, I just haven’t gotten there yet!).

Then I add 1 tablespoon egg white (I’ve tried without and they turn out fine, so they aren’t necessary for those who are vegan or cant eat eggs!) 1/4 teaspoon pure vanilla extract, and 3 tablespoons unsweetened almond milk.

Depending on what I am feeling I will top the pancakes with peanut butter or mashed berries!

Spices are what also change them up, I’ve used cinnamon with the applesauce, chocolate protein powder with banana, and pumpkin pie spice with the pumpkin!

For the pancakes I had this morning I used chocolate protein powder, mashed bananas, and topped them with peanut butter and banana slices! DELICIOUS!

Then I had a 4 egg white + 1 whole egg omelet on the side topped with dill!

After breakfast I did my morning ritual of checking and answering emails, making my to do list for the day, attending to blog related business, made some phone calls, checked Facebook.. and so on!

Because it was my day off I also finally got to cleaning the kitchen floor! So after all that I had worked up an appetite! It was time for morning snack!

I whipped up a quick Very Berry Protein Shake using 1/2 scoop my fave North Coast Naturals chocolate whey isolate protein powder, about 1 cup mixed blueberries, strawberries, raspberries, and frozen banana, 1/4 cup unsweetened almond milk, and ice!

Then on the side I had 8 yummy little almonds!

Something about eating a smoothie with a spoon just makes it taste that much better!

After my morning snack it was time to hit the gym, and finally get outside and enjoy the beautiful weather!

Monday’s are usually my REST day, but I decided to go anyways because it was a day off work and I was feeling the urge to do some good heart-pumpin’ cardio! Which was exactly what I did!

After the gym I quickly ran a couple errands then I booted it home to make this DELICIOUS Zen Scramble Bowl!

May

13

The “Zen” Quinoa Bowl (gluten free & can be made vegan!)

Breakfast / Dairy Free / Dinner / Gluten Free / Lunch / Vegan / Vegetarian Posted by Christal / 18 comments

This is definitely one of my favorite meals as of late, it’s easy to make, full of delicious flavors, and super healthy!

This is my adaptation of a dish I had in Hawaii at an awesome little place called The Beet Box Cafe. A funky little vegetarian joint that serves up healthy, organic, local food in a little surfer town on Oahu. When I was there last month, I ordered a dish called the “Zen”, and it was incredibly delicious! After we returned from Hawaii I made it my goal to recreate this amazing dish!

Here’s my version!

The original “Zen” dish was served on a plate with the egg scramble, a side of brown rice, and a side of black beans, topped with avocado and sprouts.

I decided to go with a “bowl” rather than a plate, and use protein-rich quinoa as the base. I’m a big fan of quinoa, I probably eat it every other day; breakfasts, lunches, dinners, I find a way to get quinoa in there!

Then comes tons of veggies! Broccolini, kale, tomatoes, shredded carrots, and mushrooms! The key ingredient in this bowl is curry powder, which adds such a great flavor to the veggies and eggs (or tofu!). I added garlic powder, onion powder, and paprika with the curry powder, then fresh lime to add some zing!

You could easily use diced onion and minced garlic in place of the powders, it was just what I had on hand, and definitely worked great!

I used my trusty wok to cook up the veggies, then while the wok is still nice and hot I added in the egg whites, another fantastic hit of protein, which cook up really quickly and meld together with the veggies and absorb the flavor from the spices and lime!

May

10

Soft & Chewy Coconut Flour Chocolate Chip Cookies (gluten free!) … & Fave Five Friday: Healthy Mother’s Day Brunch Eats

Dairy Free / Desserts / Fave Five Friday / Gluten Free / Snacks / Vegetarian Posted by Christal / 9 comments

This is the first chocolate chip cookie I’ve done on the blog?! Can you believe it??

If there is one staple it-could-never-be-healthy kind of treat, it’s the good old chocolate chip cookie.

A chocolate chip cookie. Butter, white sugar, white flour, milk chocolate, all baked up into a soft, chewy, delicious little saucer that unfortunately does nothing good for your body!

Well friends, let me tell you, the rules have been bent, the laws of nutrition have been defied, and a clean, actually-somewhat-good-for-you, chocolate chip cookie has been made!

…and really, look at them. Look at the little masterpieces above and tell me you don’t want to eat one of those chewy, soft, dense, sweet little cookies from Heaven!

The whole reason I made these cookies is because I volunteered to bake for the Mother’s Day event this Sunday at our church! The Mom’s all get honored by being pampered in between services with baked goods, manicures, retail therapy, and mini massages. Just a nice way to give back to Mom’s and say thanks for all the hard work they do day in and day out!

I had a little dilemma though. The church was requesting sugar cookies or shortbread cookies, and that just wasn’t in my plans. I don’t own white sugar or white flour, and frankly it’s just not allowed in the house. So I had to come up with a healthier option that would measure up in taste to those evil-but-delicious other baked goods that will be there.

When I suggested I do a healthier version, I was told a gluten-free option would be great because there are some Mom’s at the church who have gluten intolerance/Celiacs.

This kind of threw me for a loop but I knew I could make it happen. I searched the blogosphere for some inspiration and found some at one of my fave blogs, Purely Twins!

So, let me tell you how these delights with whole, unrefined, gluten free ingredients, taste just as good as a regular chocolate chip cookie!

First of all, I used coconut flour as the base. Coconut flour is a great gluten free flour that can be wonderful in recipes (I’ve had some big flops with coconut flour, and big successes, so it’s definitely a learning process).

I decided to go with homemade date paste and a tiny bit of honey as the sweetener. Date paste is wonderful, and adds in extra fiber, vitamins, and minerals let alone enough natural sweetness to make these cookies stack up in flavor to the refined sugar-laden ones!

For chewey, dense, moist cookies, the extra-virgin coconut oil, moisture from the dates, and organic free range eggs do the job. Then the crucial ingredient…the chocolate chips, Camino 71% dark cocoa bittersweet (refined sugar free) chocolate chips (gluten free too of course!).

The recipe is really simple actually and the cookies are not labour intensive. I love easy baking! An easy recipe was also pretty necessary seeing as I volunteered to make 3 dozen and am also bringing an extra batch to my sisters place for our family Mother’s Day!

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Our 60-Day Progress!!

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Breakfast

Snack # 1

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Mondays: Cardio Only

Tuesdays: Shoulder Shreddin’ + Abs + Cardio

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Our 90-Day Progress – Challenge Complete!

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BEFORE I GO

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