Is there anything that isn't better with cheese? . We had some (very) old cauliflower in the bottom of the fridge and what better way to rescue it than with cheese! . *Left over broccoli *Dying Cauliflower *Half a leek *2 slices of turkey meat we had for sandwiches For the sauce- *Milk *Flour *Butter *Cheese - as much as you like! *@stokessauces mustard (treat yourself!) I like to top mine with a sprinkling of chilli flakes and paprika but you can leave this out if you prefer. .#foodporn #food #instafood #eatwell #shopsavvy #eating #lovefood #slimmingworld #homecook #homemade #livewell #healthyeating #cheatday #leftovers #wasteless #eatbetterspendless #waste #foodwaste #cookbetter #homefood #foodie
The new YouTube video is out. Its about spending Target money in Publix First, I failed to title it and write a description. Then, I asked someone who also has a small YouTube channel if we could do a collab because she has a weightloss channel. Only SHE DOESN'T! I got her mixed up with someone else!!! One day I'm going to look back and laugh at this stuff. Not today.. but one day.😫😱 Link in the bio#mealprep , #targetshopping , #publix , #eatbetterspendless
𝔼𝕒𝕥 𝔹𝕖𝕥𝕥𝕖𝕣 💪🏼 𝕊𝕡𝕖𝕟𝕕 𝕃𝕖𝕤𝕤 . . Feeding a family of 4 for under $200 !!! Thanks @traderjoes ❤️ . .#jaxtheory #saturdayshoutout #fitfuel #traderjoes #eatbetterspendless #trainerlife #healthandfitness #workout #train #instafit #igfit #igfitness #goals #getfit #iwillwhatiwant #motivation #athlete #nycpersonaltrainer #fitness #strive #makefithappen #thrive #beepic
Meal prep attempt number 3 is loading 🙃🙂🙃🙂😋 still lots to do but on the way 😁 #mealprep #fromscratch #batching #food #indianfood #frenchfood #mediteraneanfood #eatbetterspendless #fitness #working #health #homemade #cooking #healthyfood #tasty #yummy #nodiet #nocoriander #basicfit #tobecontinued
Freezing in glass - something I've been scared to do, worried that my liquid will expand and the jar will explode and... I dunno. Shrapnel? Death? I finally took the plunge, and as you can see, left a ton of room in the jar as a precaution. It worked! And now I feel empowered to save delicious, healthy, home made broth #plasticfree which is better for both people and planet! A lot of the time "health" foods & products are expensive. But home made broth is a big-time money saver! Using the discarded ends & skins of vegetables & meat scraps and bones to make broth is just... brilliant. #plasticfreejuly2019 #homemadebonebroth #zerowasteliving #zerowastegoals #sustainableliving #thriftytricks #thriftyhealthfood #eatbetterspendless #freezinginglass #missionaccomplished ✔️ #chickenbonebroth
🎉Group is forming for NEXT WEEK! 🥕🥕FREE 7-Day Healthy Eating On A Budget Challenge. We’ll be talking the basics: 🍋 meal planning and prep to save $ 🥝 how to stretch leftovers 🍌 healthy snacks that don't cost a fortune 🥦 eating more veggies ✅ Fun, engaged group of women ✅ Motivation & support ✅ Daily check-ins ✅ Optional, free workouts ✅ Personal coaching ✅ Chance at prizes!! You'll get 7 full days of meal plans (vegan menu also available), grocery list, tips & tricks guide to healthy eating on a budget, and access to a week of free workouts ... Who's ready to go?? 😍 We start Monday, April 15th. #healthykids #eatingonabudget #groceryonabudget #cleaneating #familymeals #mealplanning #smartmoms #momwin #suzukimom #cleangreen #budgetfriendly #eatforless #mealprepwin #basicbudgeting #familyonabudget #budgetyourmeals #eatbetterspendless #savemoney #budgettips
Would believe my grocery budget is the lowest it has ever been! Here are 5 of 9 meals I have prepped for the month! It’s taken time, but now it’s off my to do list! I included the marinade in my meals so I don’t have to add that step. It’s so worth the time!! #mealprepmaniac #managetimewell #getitdone #eatbetterspendless
I’m serious about snacking 😂 and saving $$, so this week I packed our snack boxes. A protein box at Starbucks is around $5.25. Ours cost $2.93 each and I had enough bulk supplies to make 6 boxes with some leftovers. My cute snack boxes were 2 for $1 at Dollar Tree! 👊🏼 #eatsmarter #snacks #eatbetterspendless
TURKEY STUFFED PEPPERS🌶 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I prepped these guys yesterday for my lunches this week, and have been loving them so far! Stuffed peppers are such a quick & tasty way to use up whatever leftover ingredients you have in the fridge. With lots of veggies, some ground turkey, and topped with a bit of cheese, these make a satisfying lunch that helps me take on the rest of my day. Ingredients (recipe inspo @therealfoodrds - serves 4): •4 large bell peppers, halved and seeds removed $6.00 •1 tbsp olive oil $0.12 •1 lb ground turkey $4.99 •3 cloves garlic, minced $0.10 •1 small onion $1.05 •1.5 cup mushrooms, chopped $1.11 •2 cups spinach, chopped $2.72 •1 small can diced tomatoes, slightly drained $1.50 •1 tsp cumin $0.10 •1 tbsp chili powder $0.15 •1/4 tsp cayenne $0.05 •3/4 cup cheese, grated (I used cheddar) $0.90 •fresh parsley for garnish (optional) 💰 Total: $4.44/ 1 serving ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Directions: 1) Bake peppers at 400 F for ~15 minutes or until tender. Remove and drain any liquid. 2) Add olive oil to a skillet over medium heat. Then add garlic and onion and cook for ~2 mins. 3) Add ground turkey, stirring and breaking up chunks. Cook for ~3-4 mins or until turkey is browned. 4) Then stir in mushrooms, chopped spinach, and tomatoes. 5) Add spices and mix. Season with salt and pepper if desired. 6) Reduce heat to a simmer for ~8-10 minutes, stirring occasionally. 7) Then add turkey mixture to prepared pepper halves. 8) Top peppers with cheese and bake in oven for about 6-8 minutes.
ONE POT SPANISH QUINOA 🍋 This is one of my favorite lunch meal preps that I’ve made in awhile! It was so easy & quick, so affordable & SO delicious 🙌 Check out @makingthymeforhealth for the full recipe (search “One Pot Spanish Quinoa”)! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Spanish Quinoa (serves ~5) Ingredients: •1 tbsp olive oil $0.12 •3 cloves garlic $0.10 •1 small onion $1.05 •1 tsp oregano $0.08 •1 tsp paprika $0.02 •1 tsp cumin $0.05 •1/4 tsp cayenne pepper $0.03 •1 can diced tomatoes $1.50 •1 can chickpeas $1.20 •1 cup quinoa $1.70 •2 cups vegetable broth $1.00 •1 can artichoke hearts $2.80 •juice from 1/2 lemon $1.29 •optional garnish: fresh parsley ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💰Total/ 1 serving: $2.19
“You can’t eat after 8 P.M! It’s just going to sit in your stomach all night and not get digested.” Whose heard this one? 🙋♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Welcome to post 1 of my Food Myth/ Food Truth series! 🎉 I’m starting out by addressing one of the most common food rules in the book: No eating before bed. This rule has received a lot of attention over the years, but have you ever stopped to really question WHY? I remember a time when I used to strive to abide by this rule, without really questioning why it was a rule in the first place. Enter intuitive eating, and that has thankfully changed 🙌 So what does the evidence say about this rule? Truth is, your body is going to metabolize food the same way no matter the time of day. Food has the same nutritional value (calories, carbs, fat, protein etc.) no matter what time of the day you are eating it at. Your metabolism does not stop working at night, although it can slow down a bit as a result of being less active. As oftentimes people can be sedentary in the day too, the way your body breaks down/ stores nutrients is way more dependent on what you are eating than the time of day that you are eating it. Bottom line: that slice of toast is still the same slice of toast at 5 PM and 10 PM. 🍞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In fact, something that I have noted in practice is that often late-night eating occurs when individuals are not eating adequately enough to nourish their bodies throughout the day. This is consistent with research that has shown that restriction can lead to bingeing and overeating. This is also consistent with research that has shown an association between consuming the majority of daily nutrients in the evening and increased health risks. However, night time eating of smaller, nutrient dense, low energy foods has actually been shown to have neutral, or even potentially positive health effects in populations of healthy individuals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Moral of the story? It is always better to eat according to your hunger and fullness cues as opposed to the time on the clock. ⏰
What I’ve been enjoying for breakfast this week... frozen oatmeal cups!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I never used to meal prep my breakfast, and I still don’t all the time, but I’ve been really happy with my decision to prep these guys this week! I find that having my breakfast pre-made allows me to be more mindful of my food choice in the morning (ie. Not choosing to eat something solely because it’s quick or has little dishes, when I’m short on time). These are also a great option because they last months in the freezer. So if I’m feeling like another breakfast one day, I can totally do that with 0 risk of food waste ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ FROZEN OATMEAL CUPS (Inspired by @betterhomesandgardens - makes about 12 cups): •Bring 4 cups water or milk of choice to a boil in a medium saucepan. Stir in 2 cups of rolled oats and cook for ~5 minutes, stirring occasionally. •Remove from heat and add 1/3 cup maple syrup, 1 Tbsp butter, and 1 tsp cinnamon. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ •Put oats in a bowl, cover and chill until cooled. Add 1/2 cup dried fruit of choice (I used chopped dried apricots and raisins). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Grease muffin pan. Add mixture to muffin cups. Sprinkle cups with 1/2 cup chopped nut of choice (I used almonds) and 1 cup fresh fruit (I used blueberries, strawberries, blackberries, and mangos). You may have to press berries into oatmeal mixture lightly. •Cover and freeze for ~6 hours. Transfer to freezer-safe container. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •To serve, heat in microwave for ~2 minutes and enjoy!
Have you tried a sheet pan meal yet?! 😋⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For Christmas this year, I received the @betterhomesandgardens One-Pan Recipes magazine (Santa knows me too well). The other I day I whipped up their sheet pan chicken fajitas and it was quick, easy and delicious! With the busyness of life, it is super helpful to have strategies in place to make healthy eating convenient. Meals I can make in a single baking sheet are one of those strategies for me! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s a modified version of their recipe ⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sheet-Pan Chicken Fajitas (serves 4-5): •Combine 1/4 cup olive oil, 3 Tbsp Worcestershire sauce, juice from 1 lime, 4 garlic cloves, 3 tsp chili powder, 1/2 tsp sugar and 1/4 tsp salt in a bowl. Set aside. •Cut 1 lb boneless, skinless chicken breast into strips (as shown). Cut ~4 cups pepper and 1 medium onion into strips. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Place peppers and onions on baking sheet (I lined with parchment paper) and drizzle with 2/3 of sauce. •Place chicken in remaining sauce and turn to coat. Then, place chicken on top of peppers. ⠀⠀⠀⠀⠀⠀⠀⠀ •Broil for about 18 minutes or until chicken is cooked through. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Serve in tortillas with desired toppings (I used salsa, sour cream, cheddar cheese, avocado & some lettuce).
Merry Christmas lovelies! 🎄 Here’s a little reminder to be kind to yourself as you navigate those Christmas dinners coming up. It’s ok to savour some treats this holiday season, no compensation required (ie. hitting the gym or setting some “healthy eating” new years resolutions). Try to make your food decisions over the coming days from a place of how you want to FEEL as opposed to food rules and guilt around food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I shared this quote by @evelyntribole on my story the other day: “If you don’t love it, don’t eat it. And if you love it, savour it.” This quote is a great guide for navigating christmas dinner. Allow yourself to enjoy the foods you love this holiday, and skip those that won’t truly satisfy you but you think you should eat for whatever food rule-related reason. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try and continue to eat normally (ie. normal breakfast and lunch) and respect your hunger and fullness cues. But be kind to yourself and realize it’s also ok to make mistakes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wishing you all the best on your food peace journey this Christmas ❣️ Recipe for these delicious Red Velvet Kiss cookies is over on @thecafesucrefarine
This week has been crazy for me, can anyone else relate?! I am thankful that I prepared this hoisin-maple-sriracha chicken sheet pan meal on Sunday for my lunches throughout the week. I also prepared some hard boiled eggs for breakfast, and I’ve been enjoying them with toast and avocado. Not having to worry about making breakfast and lunch during my busy week really decreases my stress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I LOVE meal prepping because it allows me to cook when I do have time, so that I have food available for those occasions when I have no time to cook. This saves me from having to resort to convenience foods or eating out, which can add up quickly. $$$ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ HOISIN MAPLE SRIRACHA CHICKEN & VEGGIES SHEET PAN MEAL ❣️ (Inspired by @tasteofhome & serves 4) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •In a medium-sized liquid measuring cup, whisk together 1/3 cup hoisin sauce, 1/3 cup soy sauce, 2 tbsp Sirracha, 2 tbsp maple syrup, 2 tsp sesame oil, 1 tbsp rice vinegar, 3 minced garlic cloves, and 1 tsp fresh grated ginger. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Line a rimmed baking pan with parchment paper. (Use two baking sheets if they become too overcrowded). •Add 4 chicken breasts, and season both sides of the breasts with salt and pepper. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Then add 2 chopped sweet potatoes to the pan. Drizzle the chicken & sweet potato with 1/3 of the hoisin mixture. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Bake for 15 minutes at 400 F. Remove pan and flip chicken and potatoes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Add 1 chopped red pepper and about 3 cups of chopped cauliflower. Drizzle with another 1/3 of the hoisin mixture. Bake for about 25 minutes longer or until chicken is cooked through to 165 F. ⠀⠀⠀⠀⠀ •Drizzle with remaining sauce. Enjoy!
CHICKEN ENCHILADA CASSEROLE ❣️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Inspired by @plantbasedonabudget , I threw together this simple and delicious enchilada casserole for dinner the other night. I cooked the pulled chicken beforehand, so it was a quick meal to throw together in the evening. Here’s how I made them ⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients (makes 7 enchiladas): •2 sweet potato $4.00 •1 lb boneless, skinless chicken breast, cooked and shredded $4.00 •1 cup black beans $0.85 •1/4 cup red onion, chopped $0.25 •1 cup corn $0.68 •1 tbsp cumin $0.05 •28 oz can red enchilada sauce $4.25 •7 8 in tortillas (I used whole grain flour tortillas) $2.44 •2 cups cheese, shredded (I used Mexican blend) $2.40 •Optional: chopped fresh cilantro for garnish TOTAL: $5.40/ 2 enchiladas Directions: •Microwave sweet potatoes for 3-4 minutes on each side. Once cooled, peel and dice the sweet potato. •Combine diced sweet potato, shredded chicken, black beans, red onion, corn and cumin in a bowl. •Pour half the can of red enchilada sauce in the bottom of a 13 x 9 inch pan. •Fill each tortilla with the prepared filling, roll it, and then place each one rolled side down into the pan on top of the enchilada sauce. (You don’t need to roll the ends in). •Top the tortillas with the rest of the enchilada sauce. Then, add the shredded cheese on top. •Bake the casserole at 350F for 30 minutes. •If desired, garnish with cilantro. Enjoy!
Breakfast AND lunch for under $5?! Yes please. 🙋♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s a look at what I’ve been eating this week! I meal prepped egg cups for breakfast, and the @ohsheglows butternut squash, sweet potato, and red lentil stew for lunch. Both recipes were quick and simple to make, and absolutely affordable!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ EGG CUPS 🍳 These are great for using up leftovers! I made some with spinach and red pepper, and some with broccoli and cheddar cheese. I’ve been enjoying 2 each morning paired with a slice of whole grain bread (with butter of course😋). Directions (for 10 egg cups): •Crack 9 eggs into a measuring cup and whisk well with a fork (I found this to be the perfect # of eggs for me, but you might need to adjust depending on your amount of ingredients). •Fill 10 cups of a greased muffin tin with desired ingredients (about 1/2-2/3 full). •Pour whisked eggs over top of ingredients. Season with salt & pepper. •Cook at 350F for ~18-20 minutes or until they are set. BUTTERNUT SQUASH, SWEET POTATO & RED LENTIL STEW 🍠 This vegan stew is hearty, packed with veggies and so perfect for this cold week. Check out @ohsheglows blog for the recipe by searching “cozy butternut, sweet potato, and red lentil stew”. I slightly modified the recipe and added ~ 1 tsp med curry powder and 1/2 tsp garlic powder, and omitted the turmeric because I didn’t have any. I paired it with brown rice! ~TIP for chopping butternut squash~ Microwave it for 2-3 minutes first. Then chop off the ends, chop in half width-wise, and peel off skin with a vegetable peeler. Finally, cut into ~1-inch cubes!
SLOW COOKER CASHEW CHICKEN ❣️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This will be my last picture with pumpkins in the background, I swear. I made this tasty and affordable alternative to take-out cashew chicken a few weeks ago inspired by @alyssa_therecipecritic. I added some broccoli & bell pepper for added flavor and nutrients! See below for the recipe I followed ⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Serves 6: •Add 4 boneless, skinless chicken breasts, 3 tbsp cornstarch, a 1/4 tsp salt & 1/2 tsp pepper to a plastic bag. Shake to coat chicken. •Heat a frying pan over medium heat, and add canola oil to coat bottom of pan. Brown chicken on both sides. Remove from heat & slice chicken into cubes. Then, add to slow cooker. •Combine 1/3 cup soy sauce, 1/4 cup ketchup, 4 tbsp rice wine vinegar, 3 tbsp sweet chili sauce, 2 tbsp brown sugar, 3 minced garlic cloves, 1 tsp grated ginger, and 1/4 tsp red pepper flakes. Pour sauce into slow cooker over top of chicken. •Cook on low for 2 hours and 45 minutes. Then, add 2 cups chopped broccoli and 1 chopped medium bell pepper. Cook for ~15-20 more minutes or until vegetables are tender. •Add 1 cup cashews and stir. •Serve over rice of your choice & enjoy!
ZUCCHINI COCONUT CHOCOLATE CHIP COOKIES 🍪 🥥 These are my all time favorite cookies!! Every time I have brought them anywhere, at least one person asks me for the recipe. I’ve also made them in advance and frozen them, and they still taste fabulous. The zucchini and coconut oil makes them so moist, and they are just a great combination of flavours! Check out the full, simple to make recipe by searching “zucchini coconut chocolate chip cookies” on @twopeasandpod ’s website. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ~MONEY SAVING TIP~ As a general tip, I’d recommend checking the international foods section for any fad foods as you can often find them cheaper there than in the natural food/ organic section. The Suraj coconut oil I purchased from the international foods aisle was only $3 for a 500 mL bottle, while the ones I found in the natural food sections were WAY pricier for a smaller bottle size. It had the same ingredient (coconut oil) and pretty much identical nutrition facts to the other coconut oils in the store. And at the end of the day coconut oil is simply a saturated fat, no matter what its nutrition claims are, or how it is produced or refined!
How do you incorporate pasta into a healthy diet?! 🍝 ⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Step 1. Boil water. Step 2. Add pasta. Step 3. Cook according to package directions. Step 4. Prepare it however you please. (This is your daily reminder that #allfoodsfit ). 💗 What’s in my bowl? Egg noodles topped with pan-fried chicken strips (marinated in balsamic vinegar, olive oil, lemon juice, salt & pepper), roasted red peppers & cooked spinach. Lemon wedge for garnish. 🍋 🌶
CHICKPEA VEGGIE WRAP 🌯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ahhh Sundays... the days I don’t usually have meals planned, the fridge supplies are dwindling & I am feeling particularly unmotivated to cook. Solution: WRAPS with the vegetables remaining in my fridge! I also always have canned beans, like chickpeas, in my pantry because they are a simple and affordable way to add protein to my meals. See below for more info on what’s in my wrap today 😋😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •I added ~1 tbsp olive oil to a pan over medium heat. Then I added about 1/4 cup chickpeas, 1/2 red pepper, 1/4 green pepper, and about 1/2 cup chopped broccoli to the pan for 1 wrap. I tossed the veggies & chickpeas occasionally until cooked through. Then, I removed the pan from heat & tossed the chickpea veggie mixture with some cumin, and a pinch of salt and pepper. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •I spread a mixture of sirracha and mayo (3 parts mayo to 1 part sirracha) on a tortilla wrap. ⠀ •I added the spiced grilled veggies/chickpeas, shredded cheddar cheese, and sliced avocado. Then, I wrapped it up & enjoyed 🥑🥦🌶
VEGETARIAN BURRITO BOWL🌯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Looking for a quick and easy dinner tonight? This classic burrito bowl is a simple & delicious go-to for me when I am short on time or just want to throw together a quick meal. This meatless meal is packed with protein & veggies, takes under 30 mins to make, and is made up of ingredients that I usually always have stocked in my fridge/ pantry anyways. Ingredients (serves 4): •2 cups rice (I used brown, but if you want the prep to be quicker you can use white rice) •1/2 lime (optional) •1 tsp olive oil •1 can black beans, drained & rinsed •1/2 onion, chopped •1 bell pepper, chopped •1/4 tsp each garlic powder & ground cumin •1/8 tsp chili powder •1 cup cheese, grated •1/2 avocado, sliced •3/4 cup spinach •1 cup salsa •1 cup corn (optional- I microwaved some frozen corn, forgot to add it & then found it in the microwave later ☹️) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Directions: •Cook rice according to package instructions. If desired, stir in juice from 1/2 lime to rice once it is cooked. •Meanwhile, heat a large pan over medium heat & add olive oil. Add onion, red pepper & black beans. Sauté until cooked through, stirring frequently. •Remove pan from heat and toss bean mixture with garlic powder, cumin and chili powder. •Add rice to 4 bowls. Divide bean mixture, avocado, spinach, cheese, corn, and salsa among the 4 bowls. Enjoy!
Try any new foods lately? 🍈🍠🥒🌶 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I wasn’t going to share this photo, because honestly this meal didn’t taste the best and wasn’t a recipe I had wanted to share with you. But I tried a new vegetable that I had never had before, an opo squash. What I read about it online said that it has a mild flavour and takes on the taste of whatever you cook it with. So I decided to roast it and then stuff it with quinoa, bell pepper & feta cheese. It turns out that this squash might actually be better suited to be chopped up and added to stir frys and soups. And that this quinoa mixture might have been paired better with another variety of squash like butternut, or used to stuff a pepper. But I am sharing this because I was so excited to come across this new veggie in the grocery store and was also super excited the night I decided to cook with it. Even though it didn’t turn out the best, I really enjoyed the cooking process and the excitement of discovering an unfamiliar food. Although I can’t say it became my new favorite vegetable, I was reminded about how trying a new food really engages me in the cooking process and allows me to mindfully experience new flavours. This experience got me thinking about the benefits of trying new foods. Here is a list.. •Adds more nutritional variety to your diet. •Allows you to discover new flavours & potential new favourite foods! •Can get you excited about cooking, and motivate you to cook more meals at home. Research has shown that eating at home more often leads to a diet of higher nutritional quality! •Allows you to broaden your food preferences and expand your list of go-to meals & snacks. •If you have kids, it allows them to expand their pallet, experience more flavours, and sets a good example for them to also experiment with new foods in the kitchen when they grow up.
QUICHE WITH BACON, VEGGIES & CHEESE 🧀 🥓 🍳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve previously mentioned a few meal ideas for using up the random leftover ingredients in your fridge. Turns out QUICHE is another great addition to this list!! Also, turns out if you don’t have milk, it’s ok and the quiche still tastes 👌. This quiche was heavy on the bacon/veggie to egg mixture ratio, which I was a big fan of! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Directions (makes 1 quiche): • Cook ~6 slices of bacon and shred into small pieces. • Slice 1 bell pepper and shred about 1 cup of loosely packed kale. • Mix together 3 eggs, 1 clove garlic and a pinch of salt and pepper. Add 1.5 cups shredded cheddar cheese, cooked bacon, chopped pepper and shredded kale. Mix well. • Pour mixture into 9 inch pie crust. • Bake at 350F for ~45 minutes.
I don’t know about you but my favorite mornings are the slow, calm ones where I have time to sit and enjoy my necessary morning cup of coffee (and coffee in bed = the BEST case scenario). ☕️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re like me (and 71% of Canadians), you might also choose to have a cup of coffee to get your day going. But buying those daily coffees at a coffee shop can REALLY add up. That $2 a day might not seem like much, but that’s actually about $750 per year! And it’s even more if you’re buying specialty espresso drinks. In addition to the money you save, I personally think there are also soo many other benefits to brewing your morning coffee at home: 1. You can drink it in bed. 2. You can make your coffee EXACTLY the way you like it. 3. You can skip the long lines at the cafe. 4. You can use that extra time to do other things you love to do in the morning like stretching, journaling, walking the dog- whatever it is that sets you up for a good day. I hope this gave you some inspo to brew your coffee at home tomorrow morn. Have a lovely Thursday ✨
MAC N CHEESE WITH CHICKEN & BROCCOLI 🧀 🍗 🥦 Last night I was feeling some easy-to-make comfort food, but I was also in the mood for something with a little more nutrition that would leave my body feeling good. So I decided on this modified macaroni and cheese, with steamed broccoli and grilled chicken for some added protein, vitamins/minerals & fibre. See below for the recipe details 😊 I don’t always opt for this version of mac and cheese- sometimes I choose the traditional version with ALL the cheese and noodles. But when I thought holistically about how I was feeling physically and mentally prior to eating, and how I wanted to feel after eating dinner, this choice made sense to me last night. This is the beauty of #intuitiveeating : listening to your body can look different day-to-day depending on so many factors! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients (Serves 4): - 300 g pasta of your choice (I used bow tie pasta with added fibre) - 2 chicken breasts, cooked and cubed (I cubed them, and grilled them in a pan on the stove with canola oil, salt & pepper) - 3 cups broccoli, chopped - 2 tbsp butter - 1/4 cup flour - 1 cup milk ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 cup chicken broth - 1/4 tsp garlic powder - 1/4 tsp pepper - pinch of salt - 2 cups cheddar cheese, shredded Directions: •Cook pasta according to the directions on package. Add broccoli to pot during the last 3 minutes of cooking time. Drain when finished cooking and set aside. •In a large skillet, melt butter over medium heat. Add flour and combine well, ~1 min. •Whisk in milk and chicken broth gradually. Add garlic powder, salt and pepper. Cook, stirring constantly, until sauce is thickened ~8 minutes. ⠀⠀ •Remove sauce from heat and add cheddar cheese. Mix until smooth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Add cooked broccoli, pasta, and chicken. Stir to coat ingredients well with sauce.
BANANA OAT PANCAKES🍌🥞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This affordable breakfast is delicious and super easy to make. With a good source of protein from the egg and fibre from the oats, these pancakes will help to keep you feeling fuller for longer. When I have busy mornings and I know I won’t have too much time to snack, I love to start my day with these guys! For larger appetites, you can double the recipe. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 banana $0.44 1 egg $0.37 1/4 cup rolled oats $0.17 1/4 tsp baking powder $0.01 pinch of salt $0.01 (Optional: I added a bit of cinnamon and nutmeg to the batter, and topped them with maple syrup and blueberries.) *TOTAL/1 serving: $1.00* Instructions: 1. Combine all ingredients in a blender until smooth. 2. Hear a frying pan over medium heat. 3. Pour batter into pan to make pancakes of your desired size. Cook until golden brown on both sides. 4. Drizzle with maple syrup and add your toppings of choice!
Did you know that the word “superfood” is really just a marketing term? There is no official definition offered by any Canada/US food regulatory body to classify a specific food as a superfood. Meanwhile, food companies can use this word to sell their product for $$$. The term superfood can be misleading as it suggests that incorporating said food into your diet will automatically make you healthier. However, it is really your diet as a WHOLE that matters. Of course there are certain foods that contain more nutrients than others, but only some of those have been popularized by the wellness industry/diet culture as “superfoods”. The truth is ANY foods with nutritional benefits of any kind that are affordable and accessible (ie. available at your grocery store) that you have the knowledge and means to prepare are superfoods in my book. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My advice? Enjoy a variety of colourful foods from each food group, and think critically before choosing to buy a food that is marketed as a superfood. 🍓🥦🥕🥑
Last week I asked for some advice on what apple baked good I should make with the apples I picked a few weeks ago. A few people suggested apple bread, and it turned out so good! It was moist and just the right amount of sweet. Instead of chopping the apples, I just peeled off the skin and grated them to get them into nice, small pieces easily and quickly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve been munching on this bread for both breakfast and snacks! I love that I was able to put some of my less than perfect apples to good use. I also love that the addition of apple packs in a little more nutrition to the loaf. Below are the recipe details adapted from @geniuskitchen ⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Directions (makes 2 loaves): • Mix together 3/4 cup vegetable oil, 3 eggs, 1.5 tsp vanilla and 1 cup sugar. • Sift together 2 1/2 cups flour, 1/2 tsp cinnamon, 1 tsp pumpkin pie spice, 1 tsp salt, and 1 tsp baking soda. Gradually add dry ingredients to wet ingredients. • Add 3 cups of grated apple (1 apple =~1 cup). ⠀⠀ • Bake in 2 greased, regular-sized loaf pans at 325 F for 65 minutes.
GARLICKY PARMESAN CHICKPEA KALE SALAD 🥗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whipped together this simple kale salad in under 15 minutes for lunch the other day! I made double the grilled veggies and chickpeas so I could throw em on top of some kale the next day for lunch too. This made for 2 yummy, meatless lunches full of leafy greens and other veggies, and rich in fibre. Directions (for 2 salads): ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Massage 2 cups of shredded kale with a small amount of olive oil and salt. • Toss kale with dressing of your choice (I used ~1 tbsp olive oil & 1 tsp balsamic vinegar). • Heat 1 tsp olive oil in a skillet over medium heat. • Add 1 cup chickpeas and cook for ~8 mins, tossing frequently. • Add 1/2 cup chopped zucchini, and 1/2 of a red pepper. Cook for ~5-7 minutes. • Remove from heat and toss grilled chickpeas and veggies with 1/2 tsp garlic powder and 1/8 cup parmesan. • Top kale with grilled chickpeas and veggies and the nuts/seeds of your choice (I used pumpkin seeds).
Happy Monday everybody! 🌞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This week’s tip is to incorporate more plant proteins to your diet, which means replacing some of your animal proteins and having some meatless meals. Sources of plant protein include tofu, lentils, chickpeas, black beans, quinoa, and nuts and seeds. I did some brief calculations comparing the prices of a Canada Food Guide serving of animal protein vs plant protein, and found that each animal protein serving was on average more than 2x more expensive than each serving of plant protein. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not to mention, there are also health AND environmental benefits associated with including more plant proteins in your diet. Current research supports that including more plant sources of protein can reduce the risk of cardiovascular disease. They’re also high in fibre, which can help to keep you feeling fuller for longer. Environmental impacts from meat production include high water consumption and land use, water pollution, and greenhouse gas emissions. If you’re in need of recipe ideas, there are several vegetarian/ vegan meal ideas on my page that you can check out 😊
💚 MEATBALL ZUCCHINI BOATS 💚 These zucchini boats are a tasty, low carb play on your traditional meatball sandwich. As opposed to having a vegetable-free meal, replacing the [soggy 😖] bread with zucchini adds more fibre, vitamins, minerals and antioxidants to your plate! See below for the recipe. Serves 3: Zucchini boats: 3 zucchinis $4.50 1 tbsp olive oil $0.12 1/2 tsp garlic powder $0.08 Pinch of salt and pepper 1 cup mozzarella cheese, shredded $1.20 2 tbsp fresh parsley, chopped (optional) Meatballs: 1 lb ground beef $5.99 1 egg $0.19 1 tsp garlic powder $0.16 1 tsp onion powder $0.36 1/4 cup fresh parsley, chopped $0.50 1/4 cup grated parmesan $0.75 Pinch of salt and pepper 1 tbsp vegetable oil $0.05 2 cups marinara sauce $2.00 *TOTAL/ 1 SERVING: $5.30* Directions: 1. Preheat oven to 350 F. Slice zucchini in half lengthwise and scoop out seedy flesh from the middle. Place face up on baking sheet and drizzle with olive oil, garlic powder, salt and pepper. Cook in preheated oven for ~20 minutes or until tender. 2. Meanwhile, mix all meatball ingredients except vegetable oil and marinara sauce together in a large bowl. Form mixture into ~18 meatballs. 3. Heat vegetable oil in a large skillet over medium heat. Add meatballs and brown on all sides (~2-3 mins per side). Then add marinara sauce and simmer for 10 minutes. 4. Once zucchini boats have been removed from oven, turn the temperature of the oven to broil. Add meatballs and marinara sauce to zucchini boats. Top with mozzarella cheese. Broil for about 5 minutes or until cheese has melted. 5. If desired, garnish with fresh parsley. Enjoy ❣️
Yesterday afternoon, I officially graduated from my Master of Applied Nutrition degree! 🎉 I got to celebrate at my favourite restaurant in the city I went to school in, with some of the friends and family that have supported me through the past 5 years. Pictured here is hands down the BEST pizza I have ever eaten (garlic puree, potato slices, mozzarella cheese, roasted apple, goat cheese, and rosemary). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Most of the time, I try to make food choices from a place of wanting my body to feel its best. This usually looks like balanced, nutritious meals with a lot of vegetables, as you can see in the other pictures on my feed. Knowing this, it allows me to honour the times my preference is for something a little more indulgent, and I get to enjoy my meal stress-free. In nutrition, we talk about the 80/20 rule, which is making nutritious choices 80% of the time and making less nutritious choices 20% of the time. This can be a great guiding principle in helping you make the food choices that help you feel your best, physically and mentally. I include mentally because if you prohibit yourself from eating anything that falls into the less nutritious category, you are setting yourself up for failure, feelings of guilt, and stress around eating.
Happy Monday! Hope you all have a great week ✨ Have you ever fallen into the “on-sale trap”? This week’s #mondaymoneysavingtip is a reminder to question whether you actually need that item or if you are just buying it because it’s a good deal. No matter how good the sale, if you aren’t going to use the item and it goes to waste, then that is still money wasted. It’s always a good idea to head to the grocery store with intention, by knowing in advance what items you want to buy and what items you already have in your kitchen. And when you come across that sale item that catches your eye, be real with yourself and ask.. • Will I use this? • When was the last time I bought this? Did I end up eating it or did I throw it out? • Do I normally use this? • Do I know how to cook with this food? If not, will I have the time and energy this week to learn? • Can I store this in the freezer to use later and avoid it going bad?
VEGETARIAN CHICKPEA PIZZA ON NAAN BREAD 🌱 🍕 This healthy pizza recipe was inspired by my mother’s magazine collection and an old issue of @chatelainemag. Loaded with hearty veggies and chickpeas and topped with a yummy yogurt sauce drizzle, these pizzas are a delicious choice for your next meatless meal. They are also inexpensive and simple to make, making them a good addition to your recipe repertoire. Makes 4 pizzas: 4 Naan breads $2.25 1 tbsp olive oil $0.12 1 tbsp fresh ginger, minced $0.05 1 onion, diced $1.05 1 red pepper, diced $1.20 1 zucchini, diced $1.54 1.5 cups canned chickpeas, drained & rinsed $0.58 1 tbsp tandoori curry paste $0.20 1/4 c water 3/4 c mozzarella cheese, grated $0.90 Yogurt-Lime Sauce: 1/3 c plain greek yogurt $0.88 1 tbsp lime juice $0.30 1 tbsp water *TOTAL/ 1 PIZZA: $2.27* Directions: 1. In a large frying pan, heat olive oil over medium heat. Add the onion and ginger, and cook for ~3 mins or until onions are translucent. 2. Add red pepper and zucchini and cook ~5 mins or until tender. 3. Add chickpeas, tandoori paste and water. Cook for ~5 more minutes. 4. Arrange 4 naan breads on a baking sheet, and divide chickpea/vegetable mixture evenly among the breads. Top with mozzarella cheese. Bake for ~10 mins at 400F or until cheese melts. 5. Meanwhile, whisk together greek yogurt, lime juice and water in a small bowl. 6. When pizzas are done, drizzle with the sauce and serve immediately. Enjoy!
As you may have gathered from some of my prior captions, creating less food waste is important to me (for the environment and my bank account). Last week I had some leftover spaghetti squash, so naturally I was trying to figure out what I could make with it. I came across the idea of simply adding flour and frying them into some fritters! They turned out super delicious and hearty. In this picture, I paired them with a fried egg and a kale salad with some cucumber and cabbage for a healthy, tasty lunch! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To make the leftover spaghetti squash fritters, I just mixed together the ingredients below and then baked them in the oven on a well-greased baking sheet at 450 F: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ~ 2 cups of cooked spaghetti squash 1/4 cup flour 1 egg 1 tsp garlic powder 1 1/2 tsp dried parsley 1/2 cup bread crumbs 1/4 cup parmesan cheese
A little bit delayed on this holiday Monday, but here is this week’s money saving tip! Are the cupboards/ drawers in your kitchen overwhelming? Do you ever find yourself buying an ingredient for a recipe and then discovering weeks later that you already had that ingredient in the back of your cupboard? Have you ever thrown out long expired food from the back of your pantry that you forgot you even had? Having an organized pantry can not only help you to feel less overwhelmed when you’re in the kitchen and therefore make cooking more enjoyable, but it can also help you save money. If your food storage areas are organized, you’ll easily be able to find the ingredients you are looking for. This will make it easier to avoid spending money on new food that you don’t need, and will help to decrease the amount of expired pantry items you are throwing away. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There is tons of kitchen organizing advice you can find on the internet, as well as various items you can buy to help bring more order into your kitchen. (Check out @thehomeedit ). The important thing is to find what works for you, so you are able to easily the food you are looking for, when you need it!
Happy Monday everyone! I hope you all had a great weekend and are ready to take on another week of affordable, healthful eating ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This week’s tip is to MAKE YOUR OWN SAUCES & DRESSINGS! Growing up, I always had a fridge stocked full of store-bought salad dressings and never really thought about making my own dressings from scratch. When I moved away for school and had a much less stocked fridge, I began to experiment with making my own dressings and sauces. And not only is it so much tastier, it also saves you money. Store bought dressings and sauces will often have lots of salt, sugar, and/or calories, which is another reason to make your own instead. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are so many simple salad dressings, marinades, and pasta sauces that you probably have all the ingredients for in your pantry and fridge already. For example, one of my go-to salad dressings is olive oil, balsamic vinegar & honey. I would love to hear about some of your favorite dressings/sauces recipes, let me know in the comments below ☺️
QUINOA AND BLACK BEAN STUFFED PEPPERS❣️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love stuffed peppers because they look like a beautifully complex meal, but really they are so easy to make. There are also so many different ways you can stuff them, making them a great way to use up leftovers. Here is a simple, vegetarian version inspired by @simplyrecipes ! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Makes ~6 peppers: 6 medium-sized peppers $7.00 1 c uncooked quinoa $1.25 1 540 mL can black beans, rinsed well $1.50 4 green onions, chopped $0.75 3 cloves garlic, chopped $0.10 1 tsp cumin $0.10 1/3 c fresh cilantro, chopped $0.20 3 cups cheddar cheese, grated $5.50 *TOTAL: $2.75/ 1 pepper* ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instructions 1. Cook quinoa as per directions on package. 2. Meanwhile, cut off tops of bell peppers and remove seeds and flesh from inside peppers. 3. Fill a large pot with about an inch of water, and place a steamer rack in the pot. (FYI I didn’t have a large enough steamer rack so I actually used a pasta pot with an insert instead- it worked well). Steam peppers over high heat for ~5-8 minutes until they begin to soften. 4. Mix together cooked quinoa, black beans, green onions, garlic, cumin, cilantro and 2 cups cheddar cheese to make stuffing. Save a little bit of green peppers and fresh chipped cilantro to top peppers. 5. Spoon stuffing into peppers, you should have enough to fill 6 peppers densely. 6. Bake peppers at 350 F for 25 minutes. Remove peppers from oven and top with remaining 1 cup of cheddar cheese. Cook for 5-10 more minutes or until cheese has melted. 7. Garnish with green onions and fresh cilantro.
A recent episode of the @foodheavenshow podcast with @evakosmasflores about eating seasonally and locally got me thinking more deeply about Community Supported Agriculture (CSA). CSA is a system that allows a consumer to purchase a subscription with a local farm or collective of farms. In return, consumers receive a weekly or biweekly share of fresh farm produce. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the episode, it was discussed how CSAs provide consistent access to fresh fruits and vegetables, as well as allow you to eat more vegetables and try new things. CSAs are a relatively easy way to be more connected to where your food is coming from. They also tend to save you money, because when you buy food directly from farmers you are able to avoid the extra, overhead prices tacked on in retail stores. A CSA subscription can also save you on time, as you skip the steps of going to the store, carefully selecting, and bagging your produce. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you do not feel ready to commit to a CSA subscription, another alternative is to purchase a fresh food box from a local organization. These can be purchased as a one-time thing and, like CSAs, they provide access to fresh fruits and vegetables at a price well below retail. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Check Google for CSAs and fresh food boxes in your area! Also, check out the Slow and Seasonal Living episode of the @foodheavenshow for more tips on how to be more connected to your food ✨
BANANA OAT CHOCOLATE CHIP MUFFINS 🍌 🍫 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got some ripe bananas left over? There is so many things you can make with them, but I would highly recommend these muffins 😋. They are sweetened with maple syrup, so if you wanted a no added sugar option you could replace the chocolate chips with some nuts or dried fruit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Makes ~12 muffins: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1/4 c coconut oil, melted and cooled to room temperature 2/3 c maple syrup 2 eggs 1/4 cup milk 3 ripe bananas, mashed 1 1/2 tsp vanilla 1 tsp baking soda 1/2 tsp salt 1 tsp cinnamon (plus more for sprinkling on top) 1 3/4 c flour 1/3 c oats (plus more for sprinkling on top) 3/4 c chocolate chips ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Directions: 1. Preheat oven to 325 F. Grease muffin pan. 2. In a large bowl, beat coconut oil, maple syrup and eggs together. Mix in the milk and bananas. 3. Add vanilla, baking soda, salt, and cinnamon. Mix well. 4. Mix in the flour and oats. Add chocolate chips or any other desired mix ins (ie. nuts, dried fruit). 5. Divide the batter evenly among the muffin cups. Sprinkle the tops with a dash of cinnamon and oats. 6. Bake muffins for ~25 minutes or until a toothpick inserted into the center comes out clean. 7. Remove muffins and place on cooling rack to cool. Enjoy!
As the weather gets cooler there is nothing better than a hot bowl of soup! When prepped ahead, this Loaded Potato Soup, one of 10 Make Ahead Meals in Wildtree Kit: Soup's On, can be pulled from your freezer and hot on your table in just 35 minutes! We promise this creamy, cheesy, delicious soup will become a fast family favorite! Visit the Wildtree App or contact your me to order your Wildtree Kit: Soup's On just in time for fall! #wildtree #eatbetterspendless #wildtreemealsolutions #wildtreekits Www.Mywilltree.com/stuart
❣️Happy Monday❣️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This week’s money-saving tip is to designate one night each week for using up leftovers. How many of us find ourselves throwing out food because it has gone bad? Even when you are planning our meals and buying food accordingly, you can often end up with some extra food left over. Especially if you are cooking for 1 or 2 people, oftentimes you will not use up that entire head of broccoli, jar of chickpeas, or bunch of carrots during the meal that you purchased them for. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Designating one night per week to prepare a meal with whatever leftovers are in your fridge will help to solve this problem, and allow you to get the most out of your dollar. It will also help you to reduce your food waste, and ultimately help the environment by making sure that significant amounts of water, energy, and land aren’t being used to produce food that is thrown away. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some ideas of what you can make: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Bowls • Salads • Stir-Frys • Pasta • Wraps
The weather in Toronto was fabulous today, and a friend and I spent a good chunk of the day walking around outside. We somehow resisted the urge to stop and buy some food, and I’m so glad we did because this Asian-inspired salad was delicious (and much cheaper/nutritious than the burrito I almost bought). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We threw together some shredded kale, cabbage, brussel sprouts, carrots, and added some chopped mint and cilantro. We topped the salad with some pan-fried chickpeas spiced with ground ginger, paprika and a pinch of salt. We dressed the salad with a yummy Thai peanut dressing, which consisted of: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • 1/4 cup peanut butter • 1 tbsp rice wine vinegar • 1 tsp sesame oil • 1 tbsp sunflower oil • 1 tbsp soy sauce • 1 garlic clove • 1 tsp fresh ginger • 1 tbsp honey • 1 tsp sirracha • 1-2 tbsp water (Yields enough for about 2 large salads) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Moral of the story? Eat out less, eat at home more ✨
VEGAN TOFU STIR FRY🥦🥕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I never thought I would be a person who craves tofu, but thanks to @minimalistbaker ‘s marinated, baked tofu, I now am that person. Below, is a modified version of the recipe! ⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tofu is a complete source of protein, unlike most plant proteins, meaning it has all the essential amino acids that our body needs to function. It is also a good source of fibre, omega-3 essential fatty acids, and iron. Not to mention it’s super affordable, less than $2.00 for about 3 servings! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Serves 2-3: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3 medium carrots $0.75 1 crown broccoli $1.00 1/2 head of cauliflower $1.25 420 g firm tofu $1.80 1 cup brown rice, cooked $0.80 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Marinade/Sauce: 1/4 cup maple syrup $1.00 1/3 cup soy sauce $0.45 2 tbsp lime juice $0.70 3 cloves garlic $0.10 2 tbsp chili garlic sauce $0.30 *TOTAL/ 1 serving: $4.10* ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Directions: 1. To absorb excess water, wrap tofu in a clean kitchen towel and place something heavy on top (ie. A heavy pan). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Meanwhile, mix together marinade ingredients in a flat container or plastic bag. 3. Cut tofu into small squares and toss with marinade. Let sit in fridge for at least 2 hours, however you can leave it for up to 1 day. (I’ll often marinade the tofu in the morning or even the night before to really absorb the flavour, and reduce prep work around dinner time) 4. After tofu has marinated, remove tofu with slotted spoon and place on baking sheet. 5. Bake for 20-30 minutes at 400 F, tossing tofu occasionally. 6. Meanwhile, chop vegetables. 7. Heat a large skillet over medium heat. Add vegetables and remaining marinade. Cook vegetables for ~8 minutes or until tender, tossing frequently. 8. Serve tofu and vegetables over cooked rice. Enjoy!
Another month of Wildtree Meals in the freezer! We have a months worth of healthy portion controlled delicious dinners that can be on the table in about 15 to 20 minutes! You could be living the Wildtree life too! Contact me for all the details. #wildtreeitswhatsfordinner #wildtreewellness #eatbetterspendless #healthymealswithstuart #savetimeandmoney #wildtree
❣️Happy Monday! I’m back with another #mondaymoneysavingtip ❣️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This week’s tip is: Plan the week’s meals based around what’s on sale! The easiest way to do this is look at the most expensive parts of your meals (which is usually meat) and see what’s on sale that week. For example, if chicken breasts are on sale, plan to prepare some meals with chicken that week. If you’re the kind of person who likes to have different meats or meat alternatives throughout the week, you can also prepare some chicken meals in batch and freeze the leftovers to use another week. Take a brief look in your local grocery store’s flyer or on their website to see weekly deals. You can also download the app Flipp (@getflipp ) to sift through the latest flyers from all your local stores in a single app in order to find the best deals quickly and efficiently! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me know if you try this tip this week or if you already use this technique! ⬇️
It’s almost that time of year again! ❤️FALL❤️ Also known as the season of the pumpkin spice. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This year, why not save yourself some money (and the sugar overload) and make your own pumpkin spice latte in the comfort of your own home?! Swap the sugary pumpkin syrup you will find in Starbucks PSLs with real pumpkin puree, pumpkin spice mix (OR cinnamon, ginger, cloves, allspice, and nutmeg), and add sugar, honey or maple syrup to sweeten. You can make this drink with whatever type of milk you fancy. No espresso machine? No problem. Just use your drip coffee machine and up your grounds to water ratio for a stronger brew.
❣️ Introducing #mondaymoneysavingtips ❣️ Every Monday I’ll be sharing a simple, money saving tip to help you eat better and spend less! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today’s tip might seem straight forward, but I think we can all agree it’s way easier said than done. How many times have you had the best intentions of packing your lunch for the next day, but you ended up spending time with your friends that evening and were too tired when you got home? Or dinner took you awhile to make and you were so over making tomorrow’s lunch too? How about that Saturday you were planning to make your breakfast but you ran out of time before meeting up with your friends? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The key is to PLAN YOUR MEALS. This means being intentional about the food you are purchasing from the grocery store, and when/ what meals you are planning to make. It means being realistic about how much time you have on a given day to prepare these meals. This doesn’t necessarily mean having every meal planned to a tee or following a strict meal plan. But it does mean making a list when you grocery shop and having a general idea about what you’re going to prepare that week. It means having an easy quick meal in mind if you know time is going to be tight that evening. For some, it may mean doing a bit of meal prepping on Sunday. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What strategies do you use to eat out less and eat at home more? Comment below ⬇️
Where to stock up? I mentioned in a previous post the amount of items on the shopping list for the gplan diet being no miniscule amount so I wanted to break down where I found to be the best places to pic k up some of the items. I'm quite a savvy grocery shopper and I hate overpaying. With so much to buy I didn't want it to spiral out of control so first of all I filled an online trolly with one of the big for supermarkets to have a benchmark total to compare against. I then checked out Aldi and Lidl on my way home from work each day to get stocked up on store cupboard items, my best finds were cacao (£1.99) and spirulina powder (£2.49) in aldi, Rye bread (89p) from here is great too! I find Lidl great for nuts, whereas Aldi tends to have a better variety of fruit and veg, but I think this chops and changes depending on the season. For some of the harder to find items I did an online shop with Holland and Barrett, their sales are brilliant and I picked up a huge 1k tub of peanut butter for just £6! This was also the only place I could find coconut flour. I substituted some of the fresh ingredients for frozen, such as berries, broccoli and fish. Partly because it's cheaper, partly because I have limited fridge space for fresh ingredients. For spices, cocunut milk, and pulses, the ethnic section of any big supermarket is the best value for money! Prices are sometimes half what they are in the very next aisle! Overall, by shopping around I saved a third of what I would have spent in one big supermarket, however this did require initial planning and time, but this has helped me get in the mindset for the diet. Lastly, as much as I wanted to follow the diet to the letter, I simply couldn't get hold of some items like celeriac at this time of year, but i have plenty of other root veg.#gplandiet #mealprep #aldi #lidl #funktionalfoods #thegroovyfoodcompany #hollandandbarrett #guthealth #eatbetterspendless #savemoney #spirulina #coconutflour #ryebread #cashewnuts
Routing through my Mum's cookbooks to find vegan and vegetarian recipes/stuff I can veganise. *inserts "Anything you can do, I can do Vegan" music* there are quite a few recipes I can veganise - 19 :) #economygastronomy #vegan #vegansofig #veganise #food #recipes #cookbooks #eatbetterspendless I don't understand pushing meat as economic but W.E. 🌱🌱 for life!!