Tag: yummy

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 🌟

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

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

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

Bran Muffins

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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

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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

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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