Tag: recipe

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 😊

Fun Chicken Fajitas

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Serves 8

Want a fun dish to try this week? Chicken fajitas can be a wonderful part of a balanced diet! This meal provides a large portion of spiced chicken full of protein and great vegetables like onions, tomatoes, and bell peppers to keep anyone satisfied 😉. Don’t feel shy to switch it up, too – if you’re not the biggest fan of the veggies we’ve chosen, consider others instead. Almost all vegetables are a good source of vitamins, minerals, and fibre, so you can’t go wrong with mixing it up a bit 🕺🏽. Brown rice and its wonderful whole grain goodness is another great addition too. Let us know what you’ve decided to add to your dish in the comments!

Ingredients:

  • 1 1/2 lbs (750g) boneless skinless chicken breasts, sliced thinly
  • 5 tbsp olive oil
  • 3 tbsp lime juice
  • 1 onion, sliced
  • 1 tomato, sliced
  • 2 bell peppers, sliced
  • 1 tbsp garlic paste
  • 1 tbsp red chilli powder
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp cumin powder
  • 8 tortillas or pitas

Instructions:
1. Combine 4 tbsp of the oil, juice, garlic paste, and spices in a bowl and stir. Add chicken breast slices and coat meat with the marinade. Cover and place in fridge for an hour.
2. Once chicken has marinated, heat 1 tbsp of olive oil on medium heat in a large pan. Cook chicken for 20 minutes, flipping halfway through to make sure it is cooked well on both sides.
3. Add onion, tomato, and bell pepper to chicken. Continue to cook for 5-7 minutes until vegetables have softened.
4. Take off heat and happily serve over tortillas or pitas ☺ Consider adding some condiments as well to enhance the flavour, as well as brown rice to provide more healthy carbs to this fantastic meal.

Nutritional Information (per serving):
309 kcal / 27g protein / 15g carbs (with 2g of fibre) / 13g healthy fat


Photo credit: Ready Set Eat

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!
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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

Perfect Pasta Salad with Chickpeas

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When I have guests come over or I’m feeling hungry and I need a quick salad to prep, I always choose this one. It’s filled with veggies giving it fibre, vibrancy, and vitamins, and the chickpeas add some protein. Try it yourself and let us know how you liked it.

Ingredients

  • 2 ½ cups whole wheat pasta shells
  • ½ tsp salt
  • ½ tsp pepper
  • 1 ½ tsp plain low-fat yogurt
  • 1 tbsp mustard
  • 1 ½ (375ml) cup canned chickpeas (drained & rinsed)
  • 1 English cucumber, diced
  • ½ zucchini, diced (optional)
  • 1-2 bell peppers (red/yellow/orange), diced
  • ½ cup corn kernels (frozen or drained, rinsed canned corn)

Instructions:

  1. In a large pot, boil water and cook pasta for ~8 minutes or until al dente. Drain and rinse under cold water.
  2. In a large bowl combine yogurt, mustard, salt and pepper. Add pasta, diced vegetables and corn.
  3. Mix and toss to coat dressing over salad. Enjoy and share!

Nutrition Information (per serving):
165 cal / 7g protein / 33g carbohydrate / 5g fibre / 2g healthy fats

Photo credit: veganhuggs

Cashew Chicken Curry

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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