Category: Uncategorized

Breakfast Parfait

Leave a comment

A great way to start your day is with a parfait. It’s sweet, fulfilling, has protein and fibre! This recipe makes extra granola so you can use it in other recipes. Make it into a trail mix by adding dried fruit (cranberries, apricots, raisins, figs etc). Or sprinkle it on cereal, oatmeal, smoothie, or salad. 

Tip:  Make the granola ahead of time, so all that’s left is assembling. Or assemble it all in advance, cover it, and store in the fridge for up to a day.

Ingredients

  • 1-2 cups oats (old fashioned/large flake/steel-cut/rolled)
  • ⅔ cup nuts of your choice, chopped
  • ¼ cup ground flaxseed
  • 4 tbsp (¼ cup) 100% maple syrup
  • 2-3 tbsp canola oil
  • Optional: ½ cup pumpkin/sunflower seeds
  • Optional: 1 tbsp cinnamon
  • 4 cups (1L) plain low fat yogurt (2% or less)
  • 3 cups fresh berries or peach (fruit of your choice)

Directions:

  1. Preheat the oven to 350°F (180°C). Line a baking sheet with parchment paper. 
  2. In a bowl, combine all dry ingredients. Then mix in maple syrup and canola oil, making sure to coat everything evenly. 
  3. Spread mixture flat on a baking sheet and bake for 15-20 minutes (or until golden brown), stirring half-way through the baking time. Let it cool. 
  4. Layer ¼ cup granola with ¾ cup yogurt. Sprinkle a bit more granola overtop, and top with fresh berries. 
  5. Serve cold, or cover and keep in the fridge until morning. 

Nutritional information (per 1 cup parfait):
348cal / 17g protein / 40g carbohydrate including 7g fibre / 12g healthy fat

#parfait #yogurt #healthyfood #fitness #food #foodie #instafood #parfaits #nutrition #sweets  #granola #smoothiebowl #breakfast #healthybreakfast #dietitian #berries #healthyliving #healthyrecipes #health #healthyrecipe

Whole Wheat Pita Chips & Hummus

Leave a comment

The classic combo, hummus and pita. Hummus can be quite expensive to buy in stores, but quite inexpensive when prepared at home. Try this easy-to-make, flavourful, and creamy hummus alongside some crunchy whole wheat pita chips. Save the extra hummus to use as a spread on sandwiches (instead of mayonnaise), or as a dip with carrots, cucumber, broccoli, or your favourite veggie. This dip is plant-based, and contains healthy fats, fibre, and iron; nutrients that are important for heart health, gut health, and for carrying oxygen in our blood.

Ingredients

Hummus:

  • 1 (19oz/540ml) can of chickpeas (drained & rinsed), or 1 cups dried chickpeas, boiled
  • ~3 tbsp fresh lemon juice (1 lemon)
  • 1 garlic clove, minced
  • ½ cup of tahini
  • ½ tsp salt
  • ⅔ tsp black pepper
  • ⅓ tsp cumin powder
  • 2-3 tbsp water
  • 2 tbsp olive oil
  • Optional: Garnish with 1 tsp sesame seeds, ¼ tsp sumac, & fresh parsley

Pita Chips:

  • 1 whole wheat pita bread (large & thin), cut into 8 slices
  • Cooking spray or 1 tsp canola oil

Equipment: Food processor

Instructions:

  1. In a food processor, combine chickpeas, lemon juice, garlic, tahini, spices and water. Process for 1 minute, or until smooth. 
  2. Add oil and process again for 1 minute. Transfer to a bowl and garnish.
  3. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper and grease with cooking spray.
  4. Transfer pita slices onto the sheet and coat each side with cooking spray or canola oil. Bake for 10 minutes (flipping sides halfway) or until crispy and golden brown. Serve with hummus once cool.

Nutrition Information: 
Hummus (per ¼ cup): 176 cal / 6g protein / 19g carbohydrate / 4g fibre / 10g healthy fats
Pita Chip (per 4 chips): 131 cal / 5g protein / 24g carbohydrate / 4g fibre / 3g healthy fats

Cashew Chicken Curry

Leave a comment

To all the curry lovers out there (like me :P), you have to try this cashew chicken curry! It’s simple to make, only requiring 3 spices (chili powder, garam masala and black pepper), uses healthy fats, and lean poultry. Enjoy it with whole wheat chapati or brown rice along with your choice of cooked vegetables like gobi (cooked cauliflower), okra or eggplant.

Ingredients:

  • 1 tbsp canola oil
  • 1 medium onion, diced
  • 1 tbsp ginger garlic paste
  • 2 skinless chicken breast (1lbs), cubed
  • 1 cup low fat yogurt
  • ⅓ cup cashews (or almonds), soaked in warm water (or use 2 tbsp of cashew powder)
  • 1 tsp black pepper
  • 1 tsp chili powder
  • ½ tsp salt
  • ½ tsp garam masala

Instructions:

  1. In a large pot, heat oil and sauté onions on medium-high heat till soft.
  2. Add ginger garlic paste, and saute for 1 minute. Add chicken and sauté until its color starts changing to white (~2-3 minutes).
  3. Meanwhile, blend yogurt, soaked nuts (or cashew powder) and black pepper. Set aside.
  4. Add chili powder and salt to the chicken. Mix well and cook for 1 minute. Add the yogurt-nut blend and mix well. Cover with a lid and let it cook for 15 minutes on medium heat.
  5. Once chicken is tender, add garam masala and cook for another 2-5 minutes. Serve hot!

Nutrition Information (per serving):
218kcal / 26g protein / 9.5g carbohydrate / 9g healthy fat

Photo credit: Twosleevers