Cashew Chicken Curry

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

Bran Muffins

Makes 12

Need help getting enough fibre? Try these fibrous and easy to make bran muffins! (No electric beater required!). Add it to your breakfast or grab it as a snack! The fibre will keep you full and help keep you regular! Wheat bran not only contains B vitamins, minerals and some protein, but also has soluble fibre – which forms a gel in your gut trapping some cholesterol and removing it 🤯! So why not try these yummy muffins that can improve gut health along with your heart health ❤!

Ingredients:

  • 1 ½ cups (87g) wheat bran
  • 1 ⅓ cups (165g) all-purpose flour
  • ⅓ cup (68g) sugar
  • 1 tbsp baking powder
  • ¼ tsp salt
  • ½ tsp cinnamon, ground (optional)
  • 1 ⅓ cup (330 ml) 2% milk
  • ⅓ cup (75 ml) canola oil
  • 1 egg

Instructions:

  1. Pre-heat oven to 400°F (200°C).
  2. In a medium sized bowl, combine wheat bran, flour, sugar, baking powder, cinnamon and salt. Set it aside.
  3. In large mixing bowl, combine milk, egg and oil with a whisk. Add dry ingredients and stir only until combined.
  4. Scoop batter evenly into twelve muffin pan cups greased with cooking spray or lined with paper muffin liners. Bake in oven for 15-20 minutes or until a fork/toothpick inserted into the center of a muffin comes out clean. Serve warm.

⚠ 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 muffin):
161kcal / 4g protein / 23g carbohydrate / 3.5g fibre / 7g healthy fat

Photo Credit: AllBran

Honey Garlic Salmon

When I come home from a long day and want to make something quick, yet healthy, fresh and tasty – I make honey garlic salmon! With ingredients that can be found in our fridge and cupboards, and a short cooking time, dinner will be ready in minutes! High in protein, healthy omega fats, and a good source of vitamin D!

Ingredients:

  • 2 tsp (10ml) honey
  • 1 tbsp (15ml) low sodium soy sauce 
  • ½ tsp black pepper
  • ½ tsp paprika
  • ½ tsp dried thyme leaves
  • 1 tsp (10ml) lemon juice
  • 2 tsp (10ml) canola oil
  • 2 garlic cloves, minced
  • ½ lemon, sliced
  • 4 salmon fillets (4-5 oz or 150g each) 

Instructions:

  1. Preheat oven to 350°F (180°C). Season salmon fillets with a mixture of honey, soy sauce, lemon juice, pepper, paprika and thyme. Let fillets marinate for 15 minutes in the fridge, covered.  
  2. Heat oil in a pan over medium heat, and saute garlic for 1 minute. Add salmon fillets, along with the marinade into the pan. Cook each side for 4 minutes, while periodically basting the top of the fillets with the marinade. 
  3. Place fillets in a baking sheet,and  broil the salmon in the oven for another 5-6 minutes or until cooked.
  4. Serve with sliced lemons, and drizzle with any extra marinade.

*Tip*  Great with a side of steamed greens and a whole grain such as bulgur, quinoa or wild rice. 

Nutrition Information (per serving):

256kcal / 25g protein / 3.8g carbohydrate / 12g healthy fat

Photo Credit: Cafe Delites

Spicy Red Lentil & Spinach Soup

The cold weather is here and it’s here to stay, so what better way to warm yourself up than with a hearty soup! This red lentil and spinach soup is not only tasty but healthy with loads of nutrients such as iron, fibre, folate, protein, vitamin A and more. Fibre from the spinach, and protein from the lentils will keep you full, while the spices will give you a burst of flavour in your mouth! Super easy to make as well! 

Ingredients:

  • 1 onion, diced
  • ½ tsp salt
  • ¼ tsp turmeric 
  • ½ tsp red chili powder
  • ½ inch ginger, chopped (or ½ tsp ginger paste)
  • 1 garlic clove, chopped (or ½ tsp garlic paste) 
  • 2 cups (60g) fresh or frozen spinach 
  • 1 cup ( 200g) red lentils, rinsed 
  • 2 cups (500ml) water or vegetable broth (adjust for thickness)

Follow 3 Easy Steps:

  1. Place diced onion, frozen or fresh spinach and lentils into a large pot. 
  2. Add water or vegetable broth. Then add all the spices, along with ginger and garlic. 
  3. Cook on medium heat for 30 minutes or until cooked. For a pressure cooker, cook for 15 minutes.

Enjoy!

Nutrition Information (per serving):

126kcal / 9g protein / 22g carbohydrate / 0g fat 

Photo Credit: iFoodreal