Tag: foodie

Avocado and Black Bean Salad

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Serves 6

Beans are one of those things that I didn’t like too much as a child (read: at ALL 😂) but over the years grew to love as an adult. There’s just something wonderful about trying new things and being open-minded about food!

In the midst of these ~corona times~ I keep finding beans and other canned items in my pantry and have been trying to come up with quick and fun recipes to prepare and enjoy. Enter: The Avocado and Black Bean Salad! 💪🏽

This recipe brings you a great combo of protein (from the beans), healthy fats (from the avocado), and Vitamin A, C, and fibre (from the veggies) to help support a balanced diet. A little salad dressing doesn’t hurt either, but reach for a low-fat version and remember to keep everything in moderation 😉.

These difficult times are starting to make me realize that throwing together balanced meals may not be so difficult after all! Are you getting creative in the kitchen during this corona season? Let me know all about it in the comments! 😊

Ingredients:

  • 1 can (1.75 cups) black beans, drained and rinsed
  • 1 tomato, chopped OR 1/2 cup of grape tomatoes
  • 1⁄2 cup canned corn, drained and rinsed
  • 1 medium avocado, cut into cubes
  • Optional: parsley and chickpeas for garnish

Instructions:
1. In a large bowl, mix together your black beans, tomato, corn and avocado cubes.
2. Top with homemade or store bought low-fat dressing then mix well and serve!

Nutritional Information (per serving):
275 kcal / 14g protein / 40g carbs (with 12g of fibre) / 6g healthy fats

Photo Source: Fifteen Spatulas

– Huda Amareh, MAHN, RD 🌟

Breakfast Parfait

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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

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Mujaddara (Lentils with Brown Rice and Caramelized Onions)

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Serves 4

Trying to get groceries these past few days was difficult, but one ingredient I noticed untouched time and time again was lentils. I have no idea why – lentils (both bagged or canned) not only last long in your pantry but are also tasty and pack a nutritious punch! They bring so much protein, fibre, and iron to any dish you decide to make that it’s definitely something to consider preparing this week 😉.

Mujaddara is a simple but popular Arab dish that takes these lentils and combines them with brown rice and caramelized onions. The new Canada’s Food Guide recommends that you have meals consisting of plant-based protein, whole grains, and lots of veggies/fruits, so I always suggest this dish to clients and ask them to get creative with adding other vegetables too 🙂. Let us know what you’d like to add in the comments!

Ingredients:

  • 1 cup canned lentils (any colour), drained and rinsed
  • 1 cup brown rice
  • 1 large onion, thinly sliced
  • 3 cups vegetable stock
  • 2 tbsp olive oil
  • 1 tbsp garlic paste
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp cumin
  • Optional: cilantro for garnish

Instructions:
1. Add oil to a large pot and set to low heat.
2. Once a minute has gone by and the oil is hot enough, add onions. Increase heat to medium and constantly stir until onions turn a golden brown colour. This means they are caramelized and ready to be put aside in a bowl for now.
3. Using the same heated pot you cooked the onions in, add garlic paste, salt, black pepper and cumin and wait for a minute or so. Keep heat on medium.
4. Add in your vegetable stock and wait until it boils.
5. Now add in your rice and place a lid on top of the pot. Immediately turn down heat to low and allow to cook for 35 minutes. Add in lentils and continue to heat for another 5 minutes.
6. Turn off heat and allow to sit for 5 minutes.
7. Remove lid and stir in caramelized onions.
8. Happily serve!

Nutritional Information (per serving):
400 kcal / 17g protein / 60g carbs (with 15g of fibre) / 7g healthy fats

Photo Source: Mexican Please

– Huda Amareh, MAHN, RD

Whole Wheat Pita Chips & Hummus

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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

Homemade Protein Energy Balls

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Makes 20

Protein bars are everywhere these days, but have you ever heard of protein energy balls? And did you know that you can make them at home? They’re quick, easy, and if you make enough you can eat them during the week as healthy snacks or even share them with family and friends! Everyone needs protein in their lives to help build and repair muscles, bones, and even skin, so reach for some tasty sources during the day to support a healthy lifestyle 😉

Don’t be intimidated by the ingredients we’ve used in our recipe – with the exception of the protein powder, oats, and oil, you can replace everything else with things that you might like. Not a fan of nut butters? Try using dates instead – they’re sticky too so will help keep everything together. Maybe you can’t stand chia seeds – that’s fine! Think of other nuts and seeds you might like instead, like flax seeds, almonds, or pistachios.

This recipe is ready for you to make it your own, so get to it and let us know how you did in the comments 😊

Ingredients:

  • 2 scoops protein powder
  • 1 cup quick oats
  • ¾ cup natural nut butter (such as peanut butter or almond butter)
  • 3 tbsp chia seeds
  • 2 tbsp coconut oil
  • 2 tbsp honey
  • Optional: coconut flakes*

Instructions:
1. Combine all ingredients in a large bowl. Pay attention to consistency – if it’s too sticky, add more oats or protein powder to help stabilize. If it’s not sticky enough to form into balls, add more nut butter.
2. Once you are happy with how the mixture feels form it into balls and place them in the fridge for an hour.
3. Happily serve 🙂.

*If you decide to add coconut flakes, coat a baking sheet with about 1 cup of flakes and use your hands to lightly roll protein balls on top until they are evenly covered.

Nutritional Information (per serving):
165 kcal / 7g protein / 9g carbs (with 3.5g of fibre) / 9g healthy fats


– Huda Amareh, MAHN, RD

Spinach Banana Smoothie

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Serves 2

I’m going to be honest – this is a strange one. I, for one, am not accustomed to adding peanut butter to drinks (I kind of used to side eye those who did, actually) but after becoming a Registered Dietitian and embracing all things food I thought I’d give it a try.

Boy was I wrong! This smoothie is tasty, creamy, and nutritious all rolled up into one. The spinach gives you lots of iron and vitamin A (good for your eyes and skin!) and the banana provides you with potassium (helps your bones and kidneys!) and vitamin B6 (which boosts your immune system). On top of that, spinach and banana are good sources of fibre and therefore help keep you regular.

The peanut butter is of course the icing on the cake: if the sweetness from the banana didn’t convince you to try this, the peanut butter will make you do a double take and question whether this could really be a part of a healthy lifestyle 😉. Before you run off though, know that the spinach has (shockingly) NO taste in this smoothie 🤯. If this drink wasn’t green I honestly wouldn’t have even known there was spinach in there. So give it a go this week and let us know what you think!

Ingredients:

  • 2 handfuls of spinach
  • 2 bananas
  • 2 tbsp natural and smooth peanut butter
  • 1 cup cow’s milk or unsweetened almond milk
  • Optional add-on: 1 scoop of protein powder

Instructions:
1. Place all ingredients in a blender and blend until smooth.
2. Happily serve!

Nutritional Information (per serving):
220 kcal / 7g protein / 32g carbs (with 5g of fibre) / 8g healthy fats


– Huda Amareh, MAHN, RD 😊

Roasted Chickpeas

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Here’s a healthy and crunchy snack you can take to work or school. Not only is it easy to make, but it’s high in protein, fibre, and contains complex carbs – elements of a fulfilling snack that can sustain and keep you energized. It also can help you reach your daily nutrient needs of iron (to help carry oxygen in your blood), potassium (to keep your nerves and muscles healthy) and folate (to make red blood cells, keep heart healthy, and lower certain birth defect risks). Try it out!

Ingredients

  • 2 (19oz/540ml) cans of cooked chickpeas (drained & rinsed) or 2 cups dried chickpeas, boiled
  • 3 tbsp canola/corn/vegetable oil
  • 2-3 tbsp spice of your choice (ex. chili powder, cajun, pepper, etc).

Tip: If chickpeas are not completely dry, spread them onto a baking sheet lined with parchment paper and bake for 10 minutes, to remove excess water. (This makes them crispy).

Instructions

  1. Preheat oven to 400˚F (200˚C). Line a baking sheet lined with parchment paper.
  2. Season chickpeas with spice and oil. Combine well.
  3. Bake for 20-30 minutes, giving the sheet a shake every 10 minutes to evenly cook chickpeas. Serve once cool.

⚠ Always remember to increase fibre intake slowly and to have more water when you have more fibre to avoid discomfort! Talk to a dietitian to find out if you are having enough.

Nutrition Information (per ¼ cup serving):
150kcal / 6g protein / 17g carbohydrate / 4g fibre / 7g healthy fat

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Chana Masala (Curried Chickpeas)

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Serves 5

Bring the Indian restaurant home, with this traditional Chana Masala. It’s filled with both flavour and nutrients. Chickpeas are a great source of protein, fibre and folate. It has soluble fibre which may help lower cholesterol, and insoluble fibre that helps to keep you regular. They’re also gluten free and can be part of a healthy vegetarian, vegan or non-vegetarian diet. Try it and let us know how you liked it!

Ingredients:

  • 1 tbsp canola oil
  • ½ onion, diced
  • 2 tsp ginger garlic paste
  • 1 tsp mango (amchur) powder (optional)
  • 1tsp red chili powder
  • 1 tsp coriander powder
  • ½ tsp salt
  • 1 tsp red pepper flakes
  • 1 tsp paprika
  • 1 tsp garam masala
  • 1 tsp cumin powder
  • ½ cup pureed tomatoes or 3 tbsp (45ml) of tomato paste
  • 2 (19oz/540ml) cans (4 cups) of cooked chickpeas (drained & rinsed) or 2 cups dried chickpeas, boiled
  • Cilantro to garnish (optional)

Instructions:

  1. In a large pot, heat canola oil on medium heat and sauté onions till soft. Then add ginger garlic paste and sauté for another 1-2 minutes.
  2. Add spices, mix and add 1 tbsp water. Sauté for 5 minutes, while repeatedly adding 1 tbsp of water and mixing every minute (this creates a great flavour).
  3. Add tomato puree/paste and sauté for a minute covered. Stir in chickpeas, and cover for another 2 minutes. Add ½ cup of water and cover for another 4 minutes.
  4. With your spoon, mash some chickpeas to thicken the sauce to your liking. Garnish with cilantro and serve!

💡Tip* If using canned chickpeas, rinse with cold water- this makes them digest easily and can help lower gas produced.

💡Tip* If using dried chickpeas, soak them overnight and they’ll be ready within 30 minutes of boiling.

Nutritional information (per 3/4cup serving):
263 cal / 12.5g protein / 40.9g carbohydrate / 11g fibre / 6.6 g healthy fats

Photo credit: Food Heaven

Colourful Chickpea Couscous

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This colourful dish is a whole darn meal! As you know, it’s important to try and have veggies, grains, and protein with meals. Imagine getting all of that in one single recipe? Sounds almost too good to be true, eh 🤔 But we swear we’re telling the truth. There are a bunch of wonderful nutrients in each part of this recipe –the chickpeas, in particular, are a great source of folate. They’re also packed with protein, making this a great recipe for vegans and vegetarians. The veggies pack a punch too (providing you with Vitamin A and C) and the couscous gives some protein as well. So go ahead and enjoy this tasty meal with no regrets 🙏🏽 Let us know what you think in the comments!
.

Ingredients:

1 cup instant couscous
1 ½ cups canned chickpeas, drained and rinsed
2 tbsp olive oil
1 tbsp garlic paste
1 tsp salt
½ tsp red chilli powder
1 red bell pepper, chopped
1 cup broccoli, chopped
1 cup peas
1 cup vegetable or chicken stock
.

Instructions:
1. Heat olive oil on medium heat in a large pan.
2. Add garlic paste and heat for a minute.
3. Add vegetables (broccoli, red bell pepper, peas) and spices (salt, red chilli pepper). Cook for 10 minutes.
4. Add stock, chickpeas, and couscous. Let cook for 5 minutes.
5. Remove from stovetop and let sit for about 10 minutes.
6. Use a fork to “fluff” the couscous. This means breaking up any clumps (who likes clumpy couscous, am I right?).
7. Happily serve ☺.

Nutritional Information (per serving):
370 kcal / 20g protein / 55g carbs (with 13g of fibre!) / 7g healthy fats

Photo credit: Erren’s Kitchen

Oatmeal Pancakes

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Makes 12 (3-inch) pancakes. Serves 4

Oatmeal pancakes can be a great way to get fibre and keep yourself feeling full all day long (especially with added protein powder). Topping it with fruit not only adds extra fibre, but also vitamins, antioxidants and a natural sweet taste that compliments the pancakes well.

Tip* In a rush in the morning? Make pancakes ahead of time- stack them with parchment paper and freeze for 2 weeks. Warm in microwave.

Ingredients

• 1 ¼ cups all-purpose flour
• ½ cup oats (quick or old fashioned)
• 2 tsp baking powder
• ¼ tsp salt (optional)
• 1 ¼ cup low-fat milk (2% or less)
• 1 egg, beaten
• 1 tbsp vegetable oil (optional)
• Protein powder (with around 20g of protein, optional)
• 1 cup sliced fruit (berries/banana), fresh/frozen

Instructions:

  1. In a large bowl combine dry ingredients, and in a separate medium bowl combine milk, egg and oil (optional).
  2. Add liquid ingredients to dry ingredients. Mix until incorporated.
  3. Heat skillet (medium-high) and grease lightly with cooking spray.
  4. Pour ¼ cup (50ml) batter in the middle of the skillet. Flip the pancake when bubbles appear, and edges are cooked (1-2mins). Cook other side till golden brown (~1min).
  5. Top with sliced fruit and enjoy!

Nutrition Information (per 3 pancakes):
314 cal / 14g protein / 50g carbohydrate / 3g fibre / 7g healthy fats