Homemade Guacamole

Serving: 2 cups of guacamole

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Ingredients:
2-3 ripe avocados
1 lime, juiced
1/2 diced purple onion
3 tbs chopped fresh cilantro
1 tsp minced garlic
pinch sea salt & pepper to taste
pinch of cayenne pepper (optional)
3 dashes tabasco sauce (optional)

In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper and tabasco sauce.

Great healthy snack and very simple to make.

TIP: To ripen avocados quicker, wrap them in newspaper or place them inside a closed paper bag.

Broccoli + Roasted tomato quiche

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Pie crust:
1 cup whole wheat flour
1/2 teaspoon salt
8 tbs butter, chilled and cut into small dice
2 tablespoons ice water

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Filling:
3 eggs
1/3 cup egg whites
1/3 cup almond milk
1/3 cup cottage cheese
5-6 broccoli florets
1/3 cup roasted tomatoes
Dash salt and pepper
Pinch of grated nutmeg

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Making the pie crust (without food processor):
Mix the flour and salt into a bowl. Add butter into the flour mixture. Using your fingers, break up the butter into pieces that resemble coarse crumbs. Make sure this process doesn’t take too long as your fingers will begin warming the butter. Add the ice water gradually until the dough comes together into a ball.
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Make the Quiche:
Preheat the oven to 350 degrees. Roll the pastry out to fit a 9 inche pie pan. Line the tart pan with the pastry.
In a medium bowl, using a large fork, beat the filling mixture until well blended. Pour the mixture into the uncooked tart shell. Pop the tart pan onto the hot baking tray and bake for about 25 minutes or until the pastry is golden and the filling is set.

Cool for about 10 minutes before serving.

Protein pancake

This was my first attempt making a protein pancake. It’s actually quite simple!

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1/2 cup rolled oats
1/3 cup cottage cheese
1 banana
1 tbs protein powder (I used Vega chocolate)
1/4 tsp baking powder
1/3 cup water

Blend ingredients together and slowly add more water if needed. The batter should be pourable but not runny.

Cook on medium – medium low heat. Top with any fruits you like. I topped mine with more bananas and a mixture of Greek yogurt, almond butter and cocoa powder. Yum!

Banana nut bar

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Ingredients:

1 ripe banana
1/3 cup rolled oats
1/3 sunflower seeds
1/3 cup almonds
1/3 cup pecans
1/3 cup sundried cranberries (or any dried fruits)
2 tbs almond butter
2 tbs chia seeds
1 tbs cinnamon
1tbs honey

Instructions:

1. Preheat oven to 350 degrees
2. Place on wax paper and form into any shape you would like.
3. Depending on how thick you’ve formed the bar, bake for 15 – 20 minutes or until golden brown.
4. Cool for 30 mins before cutting into pieces.

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I treat these as energy bars. Great for a mid-afternoon snack when you’re starting to head bob at the desk or need a boost of energy before workouts.

Dr. Oz 3 day detox cleanse

I recently completed the Dr. Oz 3 day cleanse. I began this cleanse as a challenge for myself to see if I would feel any better and hopefully lose some weight.

I must admit I didn’t follow the cleanse to the T as I substituted some of the ingredients with what I already had in my fridge.

Dr. Oz's 3-Day Detox Cleanse One-Sheet

Day 1

Morning detox tea – It was a bit difficult for me to have tea in the morning so I generally have it after my breakfast. I also skipped the stevia as I didn’t feel like I needed it.

Breakfast – the smoothie is delicious and kept me full all morning! I would have it around 7:30am and wouldn’t experience any hunger until 11:30am – 12:00pm.

Lunch – This has got to be by far the most disgusting thing I’ve ever put in my mouth. The recipe yields a LOT. It was so bad I actually couldn’t drink it at work and had to wait until after I got home to hopefully make it taste better with some added fruits. I went home and added a cup of strawberries and 1 mango which still made it taste volatile. There was so much to drink that I actually had it for the next 2 days.

Snack – my lunch smoothie was my snack and it kept me full enough that I didn’t need to have dinner

Day 2

I only had 3 smoothies – breakfast, lunch and dinner. I also managed to work out for about an hour with cardio and weight training. I wasn’t tired but after my workout I usually replenish myself with some high protein foods such as cottage cheese however, in this case, I wasn’t sure what I was supposed to take. I just showered and went to bed feeling the workout was quite ineffective.

Day 3

I had 3 smoothies on my last day. I must admit, I had a macaron making class with a few girlfriends and had some treats – 1 macaron, 1 truffle, and 1 lemon meringue during our get together.

Overall, the cleanse made me less toned. I had to pee more often and the colour of it was yellow. I drink about 2 – 3 litres of water regularly so usually it’s quite clear. I lost about 2.5 but felt like most of it was muscle mass.

Personally, I wouldn’t do the cleanse again as it didn’t make me feel any different from my regular eating habits. And the weight loss didn’t make up for the muslces gained from all those gym sessions!

For more information on the cleanse: http://www.doctoroz.com/videos/dr-ozs-3-day-detox-cleanse-one-sheet

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Food Fact Friday: Eggs

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Are eggs bad for you? High in cholesterol and fat? The truth is, the yolks are the real powerhouse of nutrients in an egg. Its nutrients range from vitamins A, D, E, several B vitamins and choline to minerals such as calcium, sodium, potassium, phosphorus, magnesium, iron, zinc and selenium. Additionally, egg yolks are high in protein and carbohydrates, making them an ideal food for energy needs.

However, the good does come with some bad. The yolk contains more than half of the entire egg’s calories as well as all the fats and cholesterol.

I wouldn’t suggest consuming more than 2 eggs a day and although we see more recipes calling for just egg whites, I don’t recommend throwing out the yolk to reduce your calorie intake either! Egg yolks are not bad just like how chocolate is not bad for your health however, everything in moderation won’t hurt your diet.

If you’re really looking to cut the fat and cholesterol but still want a good source of protein, I suggest purchasing carton egg whites. Make sure the ingredient label reads 100% egg whites. They’re versatile and ready to use.

Feature Friday: Be beautiful super salad

This recipe was introduced to me at my monthly potluck we have in the office. It’s super simple to make and sits well for the next 2 days as the flavours marry together even more. The original recipe is from Daily Bites Blog¬†which features a variety of delicious healthy recipes.

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1 pound brussel sprouts, trimmed, outer leaves removed
2 large carrots grated
1 large diced apple
1/3 cup toasted sunflower seeds (or pumpkin seeds)
2 tbs fresh squeezed lemon juice
2 tbs honey
1 tbs extra virgin olive oil (I used one infused with sundried tomatoes for more flavour)
1 tbs ground cinnamon
1/2 tbs ground ginger
sea sald & pepper to taste

It’s so good I had a big bowl of it for dinner!

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Coconut crusted shrimp

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1/2 pound of peeled shrimps
1/2 cup unsweetened shredded coconut
1/4 cup whole wheat flour
1 egg whisked
1 tbs onion powder
1 tsp paprika
1 tsp chilli

Dash sea salt & pepper

Set up your breading station with the following:

1. Bowl of peeled shrimps
2. Bowl of whole wheat flour
3. Bowl of shredded coconut w/ seasoning mixture (paprika, chilli, salt, pepper)

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Instructions
Preheat oven to 400 degrees
1. Coat each shrimp with flour
2. Dip in whisked egg
3. Coat shrimp in coconut mixture
4. Lay shrimp on oven tray and bake for about 7 minutes or until coconut is crispy brown.

These shrimps are great for salads, on top of crackers or own their own!