Blueberry Breakfast Smoothie
Serves: 1 (400 Cals)
Blueberries may neutralizes free radicals which can affect disease and aging in the body. They rank number 1 in the world of antioxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well. It is also very important to start your day with protein! This delicious recipe will help you to manage your blood sugar and keep you satisfied until lunch.
1 serving whey protein isolate (vanilla)
1/2 cup 2% plain Liberte Goat or Greek Yogurt 1/2 frozen banana (optional)
1/2 cup frozen blueberries
1 tablespoon chia seeds
1/2 cup water and ice cubes.
Blend until smooth!
An Easy & Healthy Lunch!
Chickpeas (or Garbanzo Beans) have so many health benefits! Garbanzos contain about 12.5 grams of fiber per cup. That's 50% of the Daily Value which offers amazing digestive tract support. As well they offer a unique supply of antioxidants and are remarkable food in terms of their antioxidant composition. But maybe most importantly, they help to regulate blood sugars. Fiber and protein have an amazing ability to help stabilize the flow of food through our digestive tract and prevent the breakdown of food from taking place too quickly or too slowly. When food passes through us at a healthy rate of speed, release of sugar from the food is typically better regulated. This allows us to manage not only our 3 O’Clock cravings....but may help to control our body weight.
Lemon and Basil Chickpea Salad
Serves: 6 (225 Cals/serving)
2 cups chickpeas (pre cooked)
1/2 small red onion finely chopped
1 small red bell pepper, finely chopped 1/2 cup of corn (fresh or frozen)
2 ounces Feta Cheese, crumbled
1 clove garlic, minced
2 tablespoons fresh lemon juice Fresh Basil, chopped finely
3 tablespoons extra-virgin olive oil Salt and freshly ground black pepper
Directions
Combine chick peas with onions, peppers, corn and Feta.
Mix together Garlic, Basil, Lemon Juice, Olive Oil and Salt and Pepper and pour over Chickpea mixture.
Refrigerate. Let the flavours set for 2 hours.
Dinner in Under 40 Minutes!
Cabbage is an excellent source of vitamin C and a very good source of manganese. The antioxidant richness of cabbage is partly responsible for its cancer prevention benefits. All types of cabbage contain significant amounts of polyphenols that provide anti- inflammatory benefits. Without sufficient intake of anti-inflammatory nutrients, regulation of our inflammatory system can become compromised, and we can experience the problem of chronic inflammation. Chronic inflammation is a risk factor for development of cancer. Eating your cabbage is easy with this yummy meal!
Unstuffed Cabbage Rolls
Serves: 6 (250 Cals/serving)
2 pounds ground turkey
1 large onion, chopped
1 small head cabbage, chopped
2 (14.5 ounce) cans organic diced tomatoes 1 (8 ounce) can organic tomato sauce
1/2 cup water
2 cloves garlic, minced
2 teaspoons salt
1 teaspoon ground black pepper
Directions
Heat a Dutch oven or large skillet over medium-high heat. Cook and stir ground turkey and onion in the hot pan until browned and crumbly, 5 to 7 minutes; drain and discard grease. Add cabbage, tomatoes, tomato sauce, water, garlic, salt, and pepper and bring to a boil. Cover Dutch oven, reduce heat, and simmer until cabbage is tender, about 30 minutes.
Guilt Free Dessert!
These brownies are easy to make, good for you, fudgey and chocolatey. What more can you ask for? The most challenging part of this recipe? Waiting for them to cool before eating!
Black Bean Brownies
Serves 12 (135 Cals/serving) Ingredients:
1 can black beans, rinsed until they stop foaming 4 tbsp raw cocoa powder
1/4 tsp salt
2/3 cup oats (Gluten free)
1/4 cup raw honey
1/3 cup coconut oil
1 tsp baking powder
1/2 cup dark chocolate chips
Directions:
Preheat oven to 350. Pour all ingredients except chocolate chips into the blender and pulse for 60 seconds. Then blend until smooth for another 45 to 60 seconds. The batter is ready when it's a smooth consistency.
Grease and 8 x 8 baking pan with coconut oil. Pour batter into the baking pan and fold in chocolate chips. Approximately 25 minutes in oven. Let cool for about 10 to 15 minutes.
Balance out your day by including fresh fruit, vegetables, nuts and seeds as your in between meal snacks. Nutritious food is the foundation of a healthy, well balanced life: In body, mind and spirit.
Namaste and live well!
Jen
Jennifer Vettor is a Registered Holistic Nutritionist, a Certified Health Coach, and a Reiki Practitioner. She is currently practicing with the professional health team at the Shift Family Health Centre in Fergus, Ontario but also works with clients through Skype. For more information visit www.anchorwellness.com.
Serves: 1 (400 Cals)
Blueberries may neutralizes free radicals which can affect disease and aging in the body. They rank number 1 in the world of antioxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well. It is also very important to start your day with protein! This delicious recipe will help you to manage your blood sugar and keep you satisfied until lunch.
1 serving whey protein isolate (vanilla)
1/2 cup 2% plain Liberte Goat or Greek Yogurt 1/2 frozen banana (optional)
1/2 cup frozen blueberries
1 tablespoon chia seeds
1/2 cup water and ice cubes.
Blend until smooth!
An Easy & Healthy Lunch!
Chickpeas (or Garbanzo Beans) have so many health benefits! Garbanzos contain about 12.5 grams of fiber per cup. That's 50% of the Daily Value which offers amazing digestive tract support. As well they offer a unique supply of antioxidants and are remarkable food in terms of their antioxidant composition. But maybe most importantly, they help to regulate blood sugars. Fiber and protein have an amazing ability to help stabilize the flow of food through our digestive tract and prevent the breakdown of food from taking place too quickly or too slowly. When food passes through us at a healthy rate of speed, release of sugar from the food is typically better regulated. This allows us to manage not only our 3 O’Clock cravings....but may help to control our body weight.
Lemon and Basil Chickpea Salad
Serves: 6 (225 Cals/serving)
2 cups chickpeas (pre cooked)
1/2 small red onion finely chopped
1 small red bell pepper, finely chopped 1/2 cup of corn (fresh or frozen)
2 ounces Feta Cheese, crumbled
1 clove garlic, minced
2 tablespoons fresh lemon juice Fresh Basil, chopped finely
3 tablespoons extra-virgin olive oil Salt and freshly ground black pepper
Directions
Combine chick peas with onions, peppers, corn and Feta.
Mix together Garlic, Basil, Lemon Juice, Olive Oil and Salt and Pepper and pour over Chickpea mixture.
Refrigerate. Let the flavours set for 2 hours.
Dinner in Under 40 Minutes!
Cabbage is an excellent source of vitamin C and a very good source of manganese. The antioxidant richness of cabbage is partly responsible for its cancer prevention benefits. All types of cabbage contain significant amounts of polyphenols that provide anti- inflammatory benefits. Without sufficient intake of anti-inflammatory nutrients, regulation of our inflammatory system can become compromised, and we can experience the problem of chronic inflammation. Chronic inflammation is a risk factor for development of cancer. Eating your cabbage is easy with this yummy meal!
Unstuffed Cabbage Rolls
Serves: 6 (250 Cals/serving)
2 pounds ground turkey
1 large onion, chopped
1 small head cabbage, chopped
2 (14.5 ounce) cans organic diced tomatoes 1 (8 ounce) can organic tomato sauce
1/2 cup water
2 cloves garlic, minced
2 teaspoons salt
1 teaspoon ground black pepper
Directions
Heat a Dutch oven or large skillet over medium-high heat. Cook and stir ground turkey and onion in the hot pan until browned and crumbly, 5 to 7 minutes; drain and discard grease. Add cabbage, tomatoes, tomato sauce, water, garlic, salt, and pepper and bring to a boil. Cover Dutch oven, reduce heat, and simmer until cabbage is tender, about 30 minutes.
Guilt Free Dessert!
These brownies are easy to make, good for you, fudgey and chocolatey. What more can you ask for? The most challenging part of this recipe? Waiting for them to cool before eating!
Black Bean Brownies
Serves 12 (135 Cals/serving) Ingredients:
1 can black beans, rinsed until they stop foaming 4 tbsp raw cocoa powder
1/4 tsp salt
2/3 cup oats (Gluten free)
1/4 cup raw honey
1/3 cup coconut oil
1 tsp baking powder
1/2 cup dark chocolate chips
Directions:
Preheat oven to 350. Pour all ingredients except chocolate chips into the blender and pulse for 60 seconds. Then blend until smooth for another 45 to 60 seconds. The batter is ready when it's a smooth consistency.
Grease and 8 x 8 baking pan with coconut oil. Pour batter into the baking pan and fold in chocolate chips. Approximately 25 minutes in oven. Let cool for about 10 to 15 minutes.
Balance out your day by including fresh fruit, vegetables, nuts and seeds as your in between meal snacks. Nutritious food is the foundation of a healthy, well balanced life: In body, mind and spirit.
Namaste and live well!
Jen
Jennifer Vettor is a Registered Holistic Nutritionist, a Certified Health Coach, and a Reiki Practitioner. She is currently practicing with the professional health team at the Shift Family Health Centre in Fergus, Ontario but also works with clients through Skype. For more information visit www.anchorwellness.com.
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