1x Small Apple, cut in thin quarters with skin
1/4 cup of Rolled Oats or 1 packet of cinnamon & spice oatmeal packet
1 Tbsp of Honey
1/8 tsp of cinnamon (optional if using an instant cinnamon & spice oatmeal packet)
2 Tbsp of water
2 Tbsp of slivered almonds
1. Cut apples and put in a a microwaveable cup.
2. Add the rolled oats, and choice of sweetner.
3. Add about 1 Tbsp of water and mix.
4. Microwave for about 2 minutes and mix onced cooked.
5. Add your slivered almonds and enjoy!
Walnuts are a good source of protein, fibre and other nutrient dense properties packaged in this brain looking nut! Due to their high content of Omega-3's, they also help with our cognitive functioning. Walnuts are high in good fats such as monounsaturated, polyunsaturated and Omega-3's (as mentioned) which also support heart health. These unsaturated fats help lower LDL cholesterol (the "bad" cholesterol) and raise the HDL ("good" cholesterol). These healthy fats can help reduce cardiovascular disease, heart attacks and strokes according to The Heart and Stroke Foundation of Canada. Also, there have been research studies showing that walnuts have anticancer properties and can reduce inflammation in certain cancers.
Any type of food should be eaten in moderation, so be mindful of how many walnuts you consume as they are high in fibre and oil which could lead to a loose gut - if you know what I mean!
You can enjoy walnuts in salads, homemade muffins, breakfast yogurt or as a snack with dried fruit.
Nutrition on 14 halved walnuts consists of 185 calories, 2g of CHO, 4g of PRO, 19g of Fat, and 2g of Fibre
4 x Boneless Skinless Chicken Breast
1/3 cup of Vinegar
1/2 cup Low Sodium Soy Sauce (or if using regular Soy Sauce, use 1/4 cup and add 1/4 cup of water - otherwise it will be too salty)
2 1/2 tsp of Minced Garlic
1 small onion, sliced
2 Tbsp of extra virgin olive oil
3 Bay leaves, dry
1/4 tsp of cayenne
salt & ground black pepper for seasoning chicken breasts
1. Season chicken breast lightly with salt & pepper. Set Instant Pot to saute mode. When Instant Pot is ready, add olive oil to the bottom of the pot. Add chicken breast and cook until outsides are brown. Remove and transfer chicken to a plate. Turn off the saute mode.
2. In a bowl, add soy sauce, vinegar, onion, cayenne and garlic. Mix ingredients together. Now add the marinade to the Instant Pot and mix throughly. Add the chicken breasts and the bay leaves to the pot. Close pot with lid until it is securely sealed. Set Intant Pot to pressure cook for 10 minutes. Once it is finished, manually release the pressure carefully.
3. Remove lid, set Instant Pot to sauté Mode again and stir sauce occasionally for about 8-10 minutes (or until desired consistency). Serve over your choice of cooked rice and enjoy!
Nutritional: 316 Calories, 43 g of Pro, 3 g of CHO, 13 g of Fat
Photo by Selina Thomas on Unsplash
1 x bag of Corn Husks (25-30 pieces)
1 & 1/2 cups of Fine Corn Flour (Masa)
1/4 tsp of baking powder
1/2 tsp of salt
1/4 cup of Olive oil
1 & 1/2 cups of warm chicken stock
1 lbs of chicken breast or 2 large chicken breast
1 cup of Salsa Verde
Filling: Salsa Verde Chicken - Put salsa verde in Instant Pot and add your chicken breast. Cook on high pressure for 20 minutes. Once cooked, shred chicken with 2 forks. Set aside if assembling right away or store in refrigerator covered in a container for the next day to prepare. Clean Instant Pot or Pressure Cooker for steaming the tamales.
Corn Husks - Preparing the corn husks, boil water in pot on stove. Once water has boiled, turn off heat and add your corn husks to the water and cover with a lid. Let them soak for 30 minutes. Drain water and set aside for husks dry.
Masa: Use a stand mixer with the paddle set up. Add your corn flour, baking powder, olive oil and salt. First, mix it slowly while gradually adding in your chicken stock. Mix it on medium speed and continue to add the stock until you see a nice smooth dough forming. You can set this aside or store in refrigerator covered in a container for the next day to prepare.
Preparing the tamales:
1. Take dried corn husk. If not dried, pat dry with paper towel before assembling.
2. Take about 2 Tbsp of Masa and spread in the middle of the corn husk with a spoon.
3. Add about 1/4 cup of the chicken filling on top of the masa in the middle.
4. Fold the sides to close, and fold again at the bottom to close the end. You can tie them with a strip of corn husk.
Steaming in Instant Pot or Pressure Cooker:
1. Depending on size of Instant Pot or Pressure Cooker add 1-2 cups of water or enough water to the amount of tamales you can put in your pot. Ensure water doesn't touch the tamales and tamales don't touch the lid of the pot or the pressure will not work properly. I trimmed the tops to fit accordingly.
2. Place your trivet on the bottom and place tamales standing up around the pressure cooker.
3. Set the timer for 20 minutes on high pressure. Once timer is done, release the pressure & wait for a couple of minutes.
4. Remove the tamales from the pot and check to see if the masa is fully cooked. It will easily remove from the corn husk.
5. Serve with rice, refried beans and chopped tomatoes. Enjoy!
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A simple Sunday breakfast this morning and using ingredients already had in my kitchen.
1 tsp of Ground Cinnamon
1/4 cup of Chocolate Almond Milk
4 Slices of Whole Wheat Bread
1. Prepare in a mixing bowl, eggs, cinnamon, and almond milk. Mix & whisk together.
2. Preheat flat grill to medium heat. Spray with cooking oil.
3. When ready, dip a slice of bread (at a time) until bread is coated with the cinnamon mix on both sides. Place dipped bread on flat grill. Cook about 1-2 minute per side and cook so that bread is fully cooked all through.
Enjoy with your favourite syrup or spread like a crabapple jam! ;-)
Pancit Bihon - Filipino Noodle Dish
As April is coming to an end and noted in my last post that April is Filipino Culinary month, I wanted to share another traditional Filipino recipe growing up. This dish is easy to make and if you attend any Filipino gathering, it is for sure at the party!
1 package of Rice Vermicelli
1/4 cup Low sodium soy sauce
2 medium sized carrots, shredded
3 Celery sticks, chopped
1/2 cup onion, diced
3 cloves of garlic, minced
1/2 cup Cilantro, chopped
1 Fresh Lemon, cut into quarters
1 1/2 Large cooked chicken breast, shredded or diced
1 cup of Chicken broth
2 Tbsp Olive oil
Optional - Cooked Shrimp
1. Boil chicken breast until fully cooked or until an internal temperature of 165’F has been reached. Once the chicken breast have been fully cooked, cut into pieces or shred it.
2. Boil water in a kettle, place dry rice vermicelli noodles in a large bowl. Once water has been boiled, add boiled water to the rice vermicelli until water is covering the noodle. Let it soak to as directions from the package. Drain and set aside.
3. Dice the onion, minced the garlic cloves, shred the carrots, chop the celery, quarter the lemon and chop the cilantro. Set all aside.
4. On med- high heat, set a medium sized stock pot on the stove. Heat the olive oil and sauté the onion and garlic. Add your shredded carrots, & chopped celery and stir. Then, add soy sauce and chicken stock to the vegetables. Mix altogether.
5. Lower the heat and add your rice vermicelli noodles. Use tongs to mix everything together until chicken stock has been fully absorbed.
6. Serve the Pancit in a small bowl, garnish with cilantro on top and squeeze the juice of a lemon. Enjoy!
April is Philippine culinary month and I want to share one of my all time favourite Filipino desserts growing up.
Turkey Meatballs, a meal prep favourite of mine! You can serve it on a bun as a meatball sub or with pasta. Easy to make on a Sunday afternoon or during the week after work. Here is the recipe:
JCJNutrition Turkey Meatballs
1 lbs (454 g) approx. of lean ground turkey (or 1 package)
1 package of instant oatmeal
1/2 tsp Chili Flakes
1⁄2 tsp of ground black pepper
1⁄2 tsp of dried basil
1⁄2 tsp of oregano
Directions: Mix all ingredients and form into balls on cookie sheet with foil for easy clean up.
Bake or convention oven at 375’F. Bake for 25-30 minutes or until 175’F internal temp has been reached. Make sure to turn meatballs at 1⁄2 the cooking time.
Serve on whole wheat pasta or spaghetti squash with 2-3 Tbsp of heated spaghetti sauce of your choice.
Photo by Emiliano Vittoriosi on Unsplash
Add water to pot and crumble raw ground turkey (until fully cooked) and all ingredients to boil.
Simmer for 45 - 60 minutes. Stir occasionally and check to add water if need be. Remove bay leaves and garlic toe.
There are many ways to serve Cincinnati Chili. From 2-way (spaghetti topped with chili), 3-way (spaghetti topped with chili and cheese), 4-way (spaghetti topped with chili, grated cheese & onion), 5-way (same as 4-way but with kidney beans in chili).
My personal favourite is the 4-way with spaghetti topped with chilli, grated cheese & onions!
Hope you enjoy this favourite recipe.
Photo Credit of Chili: Photo by Food Photographer | Jennifer Pallian on Unsplash
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I'm a food & nutrition tech that loves her pizza and I'm sure any food enthusiasts would agree! I love pizza so much that I've made it for breakfast! I've made pizza from scratch by having fun kneading the dough and picking tomatoes from my little garden. Making your own pizza (crust), I try to use whole wheat flour as much as I can and is one of the main ingredients in the recipe. Whole wheat flour contributes to fibre, several vitamin B's, folate, protein and iron. Nutrients that our body needs. Earlier this week, I posted my favourite Chicken or Shrimp Pesto Basil Pizza recipe. The recipe calls for Naan bread which is totally fine to use for those with a busy lifestyle. You see, we can make all foods fit and still meet your healthy goals. By making your homemade pizza, adding a variety of veggies, adds fibre and other nutrients to that tasty slice. Choosing lean meats like chicken or shrimp adds protein for muscle and cell growth. By topping your pizza with low fat mozzarella cheese provides calcium for our bones. So, can pizza be healthy? The answer is yes! By making a healthier and tasty slice to your own liking, for sure pizza can be healthy.