1 can black bean, rinsed
1/2 cup of Cilantro chopped (leave a 1 Tbsp for garnish leaves)
1/2 Tsp of Chili powder
1/4 tsp of cumin
Juice from 1 lime or 4 Tbsp of lime juice
Sauté 1/4 cup of chopped and diced red onion and 3 garlic cloves chopped
Enjoy it as a spread on your soft tortilla, or with crusted buns or as a dip.
Nutritional: (Makes about 4-6 servings)
83 Calories | 10g CHO | 5g Pro | 0g Fat | 5g Fibre
Easy recipes at its best! This light dish made with puff pastry, tomatoes, red onion, an egg, and Dijon mustard was easy to prepare and absolutely delicious! It’s literally one of those dishes that would compliment any source of protein that you prefer.
2 frozen puff pastry sheets, thawed
1 medium tomato cut into slices, and halved, and about 8 cherry tomatoes cut in half
3 tablespoons Dijon mustard
Dash of salt & pepper to taste
1/4 of red onion, thinly sliced and separated
1/4 teaspoon dried thyme
1. Preheat the oven to 375°F.
2. Line a baking sheet with parchment paper.
3. On a clean surface, lightly flour your counter. Roll out the pastry dough out to about approximately 12 x 15 rectangle. Place on the prepared pan and crimp about a 1/2-inch border with a fork.
4. Whisk one egg with 1 tablespoon of water, and brush the pastry dough all over. Then, take a fork & prick the inside of the tart in several places. Par-bake until lightly browned and slightly cook the center for about 12-15 minutes. Let it cool slightly. (Note: if your pastry rises, keep letting it cool or take your fork and lightly pierce it to help rise down).
5. Meanwhile, cut your tomatoes & gently squeeze the tomatoes to help remove the seeds, and any excess liquid there may be.
6. Spread the mustard on the par-baked crust pastry evenly, then layer the tomatoes on top. Season with salt & pepper, and then top with sliced red onion & thyme.
7. Cook until the tomatoes are softened and the crust is cooked through in the centre, for about 20-25 minutes.
Enjoy with your choice of lean meat or the dish by itself topped with crumbled feta cheese.
Nutrition per serving & without feta:
232 Calories |19g CHO |4g Pro |15g Fat |2g Fibre
Recipe makes approximately 6-8 servings
1. Preheat oven to bake at 400’ F. Cover baking sheet with aluminum foil and lightly coat baking sheet with cooking spray.
2. Thaw the shrimp and remove shell, tail & devein them. Lightly season the shrimp with the Bayou Country Creole spice about 1/4 tsp. Slice the sausages and set both shrimp and sausages to the coated baking sheet.
3. Take a large deep pot and add the potatoes. Add enough water to cover the potatoes and a dash of salt. Boil for 11- 13 minutes or until the potatoes are tender. Add the corn about 5-7 minutes left of the cooking time. Take a slotted spoon and transfer the potatoes and corn to the baking sheet.
4.Take unsalted butter, garlic and 1/2 Tsp of the Bayou Country Creole Spice and add to a small mixing bowl. Melt in microwave for about 1 minute and a half or until butter has melted. Stir with a fork and add to the shrimp boil mixture on the baking sheet.Stir until evenly mixed.
5. Place baking sheet into the oven and bake for 20 minutes. Flip the food items halfway ofcooking time. Cook shrimp to an internal temperature of 145’F and sliced sausages are 165’F has been reached.
6. Serve the shrimp boil immediately in a small bowl, garnish with parsley on top and squeeze the juice of a lemon. Enjoy!
Wanted to try a new recipe on this Sunday morning and found a fun dish that was suitable for Asian Heritage month.
Check out this easy & quick Kimchi pancake recipe.
I didn’t have any Chinese sausages to steam on the side, but I’m sure it would have been tasty with it and some dragon fruit as a garnish and to help clean the pallet after eating this dish!
Ingredients & Directions for the Pancake Mixture:
1 large egg
1 Tbsp of brine from the jar
1 Tbsp of low sodium soya sauce
1/2 cup plus 1 Tbsp of water
Whisk the above in a medium size mixing bowl.
Add 3/4 cup of flour to the liquid mixture and whisk together. It shouldn’t be too thick, but texture should create a decent pancake batter.
1 cup of Kimchi and chopped
2 stalked of green onions, chopped
Add the chopped Kimchi and 3/4 of the green onions to the pancake batter mixture. (You will use the rest of the green onions for garnishing cooked Kimchi pancakes).
Directions to Cook:
1. Preheat non-stick pan to medium high heat, and portion about 1 Tbsp of olive oil to the pan. Ensure oil is spread evenly on the pan.
2. Portion the batter with a 1/3 measuring cup and add to heated pan. Cook for 2-3 minutes per side until firm and nicely browned on both sides.
Recipe makes about 7-8 pancakes.
Easy Sauce for Dipping:
3 Tbsp of Rice Vinegar
3 Tbsp of low sodium soya sauce
Mix the above in a small bowl and transfer to a small dipping dish for presentation with pancakes on a serving dish.
Nutritional: Approx 1 serving
153 Calories | 26 g CHO | 6 g Pro | 2 g Fat | 2 g Fibre
One of my favourite go-to dishes! Spiral zucchini or zoodles made with grape cherry tomatoes, drizzled with olive oil, and chili pepper flakes. Throw in a pan and quickly sauté all ingredients. (Don’t overcook the noodles, just cook until they still have a nice crisp texture and are warm). Then remove and transfer to a serving dish and top up with some feta cheese.
✨Quick tip ✨You can keep the zoodles (only) frozen, but you must blanch them first. Try to use them within the week to prevent freezer burn.
Zucchini noodles are super fun to make and easy to prepare. Try making these and if you have, share your recipe!
#jcjnutrition #wellnesswednesday #foodtip #zoodles #zucchininoodles #quickrecipe
Fun Food Facts Friday!!
✴️ Originated in China around 2000 years ago, and is used in most East & Southeast Asian countries.
✴️ In Cantonese, “wok” is translated as the “cooking pot”.
✴️ For it’s deep rounded bottom, it is very versatile and used in many cooking methods such as, making soups, roasting, poaching,and stir-frying just to name a few.
✴️ The Mongols (a very nomadic group) were known to carry woks with them as they travelled. They would then introduce it to the other cultures that they met along their journeys.
#FunFoodFactFriday #JCJNutrition #AsianHeritageMonth
Next time you want to make a grill cheese sandwich, here are some easy tips to making a classic healthier.
➡️ Have some tomatoes that you need to use up? Add sliced tomatoes in the sandwich.
➡️ Have some thin asparagus in the bunch? Cut in halves & grill a couple asparagus to add.
➡️ Bought too much spinach leaves? Add them to the sandwich and serve on the side as a salad.
➡️ Growing zucchini this year in your garden?
Ribbon the zucchini with a peeler and add to the sandwich.
#sneakinvegetables #jcjnutrition #WellnessWednesdayTip #classicgrillcheesesandwich #healthierchoices #foodsmarttips #sandwichesforkids #sandwichesforthefamily
May is Asian Heritage Month and definitely an interesting food culture to learn!
Let’s experience and learn about various Asian cultures with the delicious foods they bring to the table.
Let’s kick it off with a quick healthy guide on how to eat Asian foods with better cooking choices to prepare meals or how to order for a healthier take out.
🌟 Look for food items that are prepared in steamed, stir-fried, and poached to name a few healthier cooking methods.
🌟 Prepare or choose dishes with steamed or stir-fried vegetables.
🌟 Try a new dish, like hot & sour soup. Usually prepared in a delicious broth with vegetables, noodles and/or with lean meats or alternatives like seafood and tofu.
#healthierchoices #jcjnutrition #healthiercookingmethods #ethniccuisine #MayisAsianHeritageMonth
An easy recipe to make and plenty of leftovers for future meals. Love this recipe as it contains muscle building ingredients and packed with energy for those workouts!
3 Golden Yukon Potatoes, first cut in halves, then cut into 3 parts, and sliced
1 small diced onion, sliced
2-3 Tbsp of Olive Oil
2 cups of Cress greens
6 eggs, scrambled
1/4 tsp of paprika
Dash of Salt & pepper in the scrambled eggs
2 cups of shredded Parmesan cheese
1. Prepare Potatoes. Clean them, cut them in half, then cut the halved potato in 3 sections. Start slicing, but not too thick & not too thin. (Roughly about less than 1/8 of an inch).
2. Slice your onions. In a separate bowl, scramble your eggs and add a dash of salt and pepper along with 1/4 teaspoon of paprika.
3. Preheat non-stick pan to medium high heat, and add olive oil. Add your potatoes and onions. Cook for about 20-25 minutes while continuously stirring.
4. Add the cress greens, and cook until wilted. You can add spinach, but I found the cress greens balanced the flavour of the dish with a light peppery taste.
5. Transfer the cooked potato mix to the bowl of scrambled egg. Mix it thoroughly until potato is cover with the eggs.
6. Add the 2 cups of shredded Parmesan cheese and mix thoroughly.
7. Transfer the mixture back to the non-stick pan, and spread evenly fitting the pan. Cook for 5 minutes. Then, take a plate (smaller in diameter of the cooking pan), and put it on top of the omelette to help flip and cook the other side. Once flipped, cook the other side of the omelette for another 5 minutes.
8. With a thermometer, cook omelette to an internal temperature of 165’F has been reached or until egg is fully cooked and fluffy.
9. Transfer omelette to a clean dish, cut into pie shape portions, and serve with grilled asparagus and/or sautéed mushrooms on top. Enjoy!
Nutrition: Approx. 1 serving
341 Calories | 16g CHO | 20g Pro | 22g Fat | 2g Fibre
Encouraging kids (at any age) to healthy eating may provide a positive connection with food as they grow and well into their adult life.
Here are some nutrition tips for the entire family to get involved and learn together.
1. Try to choose a healthy food item that you and your child would like to try for the week.
2. Learn together about that food item that you chose; where it originated, how it is grown, and the best way to prepare & serve it.
3. Search for recipes that you and your child may enjoy with that food item that you have chosen. Find a recipe that you can prepare together in the kitchen. Involving kids in the decision-making process helps build confidence, allows them to feel included & especially excited to cook & try that new food item!
4. Once you & your child have shopped, prepared & cooked the healthy food item, learn to pair it with other foods to help balance your plate and how to serve it. This allows you and your child to be creative which is part of the learning process & builds a connection with food. Have fun with them and ask them to come up with a name for the dish.
5. Have an open dialogue with your children about why they chose that food item & the dish they made. Was it the colour, or the name of that healthy food item that brought their attention?
Allow them to have discussions with the rest of the family (siblings, grandparents, aunts, uncles & cousins) that are joining you & your children at the table to eat. Especially, talk about the taste, texture, smell, or flavour of that food item or dish that you enjoy eating together. Have a conversation about how you can fit this food item or dish into weekly meals in the future.
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