Meatless Monday

Hello Happy Healthy people (*and g’day to the rest of y’all too!)

Today, as it is an “overlap” between National Nutrition Month, and the every-week marker of “Meatless Monday”, I thought I would give you guys one of my fave Vegan/Veggie go-to meals, I got it from my sis, Alex (*see her blog here: http://imalittle.com) & I just tweaked it a bit for my taste & waist!

White Beans & Kale, with Chili Flakes
Sounds simple enough, but it’s creamy, filling, with just a hint, or a haymaker (depending on your tastebuds), of heat.  Not to mention it’s chock-full o’Vitamins, nutrients fibre and some protein and with delicious flavor.

What you Need:

• Large Sautée Pan
• 1/2 Large white onion
• 1-2 cloves Garlic
• 1/2 – 2TB red chilli flakes
• 1 (full) TB Coconut Oil (~ if liquid/melted, or you would rather EVOO use 2 TB)
• 1-3 TB additional Oil (*set aside)
• 1 Can of White Beans – drained & rinsed (*you want to add your OWN salt)
• 2-4 cups of Fresh Kale (*I used purple Kale in the, rough chopped (*think bite sized ribbons)
• Salt & Pepper, to taste

Optional: Nutmeg, Thyme, PineNuts, Lemon Juice – all add different nuances to the dish, but aren’t “Needed”

What you Need to DO:

• Warm your oil over medium heat
• Add Onion & when mostly softened, add garlic until both translucent (3-4mins)
• Add in the rinsed Beans, and Salt, Pepper, Chili flakes, and drizzle in a little of the additional oil
• As beans soften, stir and smush the beans, until they are to your desired consistency; adding in a little oil if you notice they’re drying up
  (~ I like it creamy, so it takes a little longer for me)
• When the beans are to your desired softness, add in the Kale
  (~ start with 2cup, and add more if you like – 3cups is about a 60/40 beans/kale ratio)
• IF using the optional dry ingredients, add them now
• Season with additional salt, pepper & chili, and let it wilt down (5-7 mins)
• IF adding lemon juice, squeeze over the kale & beans after plating.

 

Swaps:

• No Kale? – Try Spinach or Chards
• No White Beans? – Try Garbonzo (*chickpeas)
• No Coconut Oil? – Use EVOO!
• Not into Heat? – Use Rosemary, and add Nutmeg & Thyme
• Need some Crunch? – Add the pinenuts, or Walnuts, hazelnuts
• Not into Meatless? – Add Tuna, like I do OR try lean Chicken, Turkey or Pork

It is SO easy, yet SO satisfying! For the days which AREN’T “Meatless”, when I take it off the heat, I will toss in a can of low sodium Tonna al Olio (*Tuna Steak, packed in pure EVOO, no added salt) and a squeeze of Lemon – Italian style!
*Cosi Buono!*

Buon Apetito!

xo – Mia

ps – THIS dish, is ESPECIALLY Great for Women (*dudes, CHILL) See why HERE

FYI

As my GF would say “and just For Your FYI…”

Here is WebMD’s list of SuperFoods
http://www.webmd.com/diet/features/superfoods-everyone-needs

Just as an aside:
I am, for my own reasons, wary of Soy and IF I am eating it, I make sure it is only Non-GMO sources. Also, being mildly gluten sensitive, I consume ONLY Gluten-Free Oats (*yes, they exist, I use the RedMills brand, but others are available) and I stick to only fat-free, plain Greek Yogurt, or Phage.

To that list I would like to add:
Pomegranate, Cranberry, Raspberries, Spices (esp: Cinnamon, Ginger, Tumeric, Cumin, capsaisin), Garlic, and Broaden Walnuts to “Oil-rich Nuts”, Broaden Spinach to “Dark Leafy Greens” and of course, no list is complete without Avocado.

That said… it would make the list MUCH longer.

🙂

International Women’s Day

Hey Yall,

Today’s post is for the LADIES!! *Don’t worry guys, it’s nothing scary!*

For busy women of all ages, a major concern is getting enough of the foods which provide a boost of essential nutrients. Adequate amounts of folate, iron & magnesium, calcium & vitamin D, vitamin K, and omega-3 fatty acids, are especially of concern for women’s biological health, as well as being/staying properly hydrated. (Yes… THAT, AGAIN.)

In order to get the proper Recommend Daily Allowance (RDA) for nutrients, or the more modern tables for RDI (US/Aus) or DRI (Can) women should aim to eat some (or all) of the so called “Super Foods” which are readily available sources of these essential nutrients.

Folate (folic acid/folacin)
Folate is a water-soluble B vitamin that’s needed for making and protecting DNA, producing new blood, forming new cells, and synthesizing protein Folate has also been tied to a decreased risk of some cancers in adults; including, specifically, breast & cervical cancers in women.

Some great sources include:
Cruciferous Green Veggies – Broccoli, Kale, Spinach, Brussels Sprouts
Avocado
Black-eyed peas, Kidney Beans
Beef/Calf Liver
Nuts – especially almonds, walnuts

Iron (ferrous oxide) & Magnesium
Iron is an essential mineral used to transport oxygen to all parts of the body. A slight  deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency  can lead to organ failure.
Magnesium is an essential mineral required by the body for maintaining normal muscle and  nerve function, keeping a healthy immune system, maintaining heart rhythm, and  building strong bones; it is also a necessary mineral for the body to uptake & process iron and calcium.

Some great sources of Iron include:
Mollusks – Clams, Oysters, Shrimp, Cuttlefish, Scallops
Animal Protein (esp livers) – beef/calf, chicken/turkey
Squash & Pumpkin (& seeds)
Nuts & Seeds – Sesame, Pinenuts, Hazelnuts, walnuts
Beans & Pulses
Cruciferous Green veggies

Along with these, Magnesium can be found in:
Dark chocolate – high cocoa content >70%
Bran – rice, wheat & oat
Brasil nuts – all nuts, but brasil nuts are highest
Dried Herbs – coriander, spearmint & chives especially
Molasses

Calcium and Vitamin D
Calcium is very important to ensure strong, healthy bones and teeth; especially in women, in preventing osteoporosis. Calcium is also necessary for muscle function and nerve-signal conduction.
Vitamin D helps you to absorb and use calcium.

Best Calcium & Vitamin D sources in food:
Dairy – milk, cheese, yogurt, cottage cheese
NB:  For those who are NOT dairy sensitive; often sources are “nutrient enriched” or “fortified” (*there is a LOT of speculation as to the TRUE benefit of dairy sources of calcium, but I will leave that up to you to explore – no “politics” on my blog)
Cruciferous Green Veggies (*have you noticed a pattern yet? EAT YO GREENS!)
– Okra, seaweed (wakame) and kale are exceptional sources of vitamin D
Egg Yolks
“Fatty” Fish – salmon, mackerel, trout, herring
Legumes – nuts, seeds, beans, pulses – *Soy, Soy products & Tofu are also great sources of calcium/Vit-D, again IF you are not sensitive to these products – consult your physician
Orange

Vitamin K
Vitamin K, similar to Vitamin B, is not a single chemical substance but rather a family of chemically related substances that go by the general name of “vitamin K.” They are required in blood clotting (even a simple cut), in bone density maintenance, and are imperative in preventing atherosclerosis (arterial calcification). Vit-K has also been cited in prevention of liver and cervical cancers (*and prostate cancers, in men).

Best sources of Vitamin K:
Cruciferous Green veggies
Dark colored berries – blueberries & blackberries are the best sources
Herbs – sage, oregano, thyme
Cauliflower
Cabbage & Romaine lettuces

Omega-3 Fatty Acids (ALA / EPA and DHA)
The Omega-3s (EPA and DHA) can boost heart health and lower triglycerides. And there are studies showing that omega-3 fatty acids may help with other conditions — rheumatoid arthritis, depression, and many morethe fatty acids responsible for brain health and function (*studies have shown EPA/DHA are responsible for prevention of depression and ADHD) & cellular maintenance, especially the myelin sheaths of nerve cells, and with regards to the reduction of inflammation throughout the body.

Best sources of Omega-3s from food:
EPA and DHA
Fish – Salmon, Tuna, Game fish, mackerel, herring
Fish Oil
Algae Oil

ALA – precursor to EPA & DHA
Flax seed/oil

WHEW!! THAT WAS A MOUTHFUL! (*see what I did there?)
Anywho, you can see that a MAJORITY of the essential vitamins and minerals that are required by the body come from the same, overlapping, sources.
There is a REASON that they are part of the list of SUPER FOODS. Not only do they provide exceptional sources of these essential nutrients BUT they are also helpful in maintaining a healthy weight, and physique, due to their being clean foods. Most of the listed sources are also WHOLE foods – 1. Because they’re unprocessed, but 2. because they provide all the macro nutrients (fat, protein, carbs) required by the body, when combined.

Eating a diet rich in these foods, and therefore rich in these nutrients, will help you live a long(er) and health(ier) life, plus you stand a better chance of that Year-round Summerbody and potential 6-pack, we have been working on these last 6 weeks!
**Clever Segue: Have you done your sit ups & Leg challenge for today, yet?**

😉
Happy Eating
xo – Mia

Coo-Coo for COCONUT!

IF you’ve been reading my blog since it was on blogspot.com, you would have seen/read my post on Coconut water. vs “regular water” … I really should do a Coconut vs. “Regular” vs. Alkaline water research/report blog… but I digress…

Since we’ve covered Coconut WATER, let’s go Coo-Coo  nay, go NUTS, for Coconut OIL. Those of you who follow me on Twitter, and some of you on here, most likely already know my LOVE of coconut oil. Not ONLY in cooking – but as an all-around, great for everything additive to my life (*It’s like Windex to the Big Fat Greek Wedding family).

In Case you didn’t know …

photocredit: www.hybridrastamama.com

Disclaimer: IF you know you are ALLERGIC to coconut, then coconut oil MAY (*not necessarily) cause you to experience reaction. IF you are NOT ALLERGIC to coconut, there are no known side affects to ingesting or topical applications of coconut oil. HOWEVER, the initial addition of coconut oil, even in small doses to your diet may cause increased, or looser, “bowel activity”.

Anywho, since it’s 3/4 & we’re following the March Madness theme, l thought heck I wonder if I can give em 3/4 uses, erm 34 uses… and you know what… I CAN!

Here are  34 USES for Coconut Oil! – and NO, they’re not ALL edible uses.

1. Baking – No coconut taste, and better for your belly, plus no animal fat residue on your pans & caserole dishes, yay!
2. Frying – better medium than butter, for your waist-line and it has a higher smoke point than animal based fats, and safe for those with nut allergies (*peanut oil is OFTEN used in deep frying!)
3. Used to aid Malnutrition – it’s put in most infant formulas, check the labels of organic, non-chemical baby foods; Used because it is rapidly absorbed to delivery nutrients quickly without excessive strain on the digestive or enzyme systems; Breast-Feeding Moms: Take 2-3 TB per day to enrich breast milk!!
4. Organ Safety – it’s an essential Saturated fat – used to keep our nerves’ myelin sheaths thick and healthy (*no myelin = over firing, and disordered nerve firing – think Multiple Sclerosis) but since its particle size is smaller it is MUCH safer on the Liver to be broken down than Saturated Animal fats (*hurray, no additional bad cholesterol build up!)
5. Digestive Aid – having trouble “staying regular” & just not about that Activia life? (*no shots!) – try adding 1 TB coconut oil at breakfast – I put mine in my coffee, or spread it on Ezekial toast, in lieu of butter.
6. Butter Replacement – come on… you HAD to see that coming… it really is a GREAT “spread”; it will change your grilled cheeses too! Try reduced milk fat swiss, and some aged cheddar, use coconut oil instead of butter (*or… God forbid, you’re doing the Paula Deen thing, and using MAYO, Yikes!); also spot on replacement for butter in Roux based sauces.
7. Seasoning cast iron pans – the same way you would with oil, allow it to come to smoking point, wipe out & repeat, to prep cast iron pans for high-heat cooking
8. Coating wooden cutting boards – MUCH safer than petrolium based mineral oils, seasons & coats the wood grain to prevent bacterial growth – bye, Salmonella!
9. Nutrient absorption – Coconut oil aids in the absorption of Vitamin D, magnesium, amino acids and calcium. (*Power packed Calcium source: Kale & Broccoli sauteed in coconut oil! BANG)
10. Helps prevent Atherosclerosis – although coconut oil is comprised of Saturated fat, it is not harmful as animal fats are, as Coconut oil is roughly HALF lauric acid, and in fact helps REDUCE bad cholesterol, high blood pressure, and prevent hardening of the arteries.
11. Boosts the Immune system – Lauric Acid is converted by the body into Monolaurin, which internally fights viruses & bacteria, when ingested AND
12. Helps fight infections – when applied directly to injury sites, it provides a barrier from additional debris/dust/infection to aid healing
13. Helps control blood sugars – with properties that help in insulin balancing it can help in controling blood sugar, and in turn aids in diabetes prevention.
14. Boosts Energy – just as coconut water has energy boosting properties from the aminos and electrolytes, Coconut oils contain and excellent source of Omega-3 fatty acids boosting energy AND
15. Increased Brain Function – Yay! Team OMEGA! The brain, and all nerves NEED FATS to function properly and efficiently.
16. Hair Mask/Conditioner – great deep conditioner for the hair, from scalp to ends; you can use daily, as a rinse out; or weekly as a leave-in, under heat.
17. Dandruff prevention – since it’s a super-moisturizer and non-pore clogging, it helps scalp health
18. Hair regrowth – I’m not saying toss out your Rogaine*, but due to it’s natural cell healing & stimulating properties it helps with hair growth and follicle health.(*seriously, though, you may want to, it may cause cancer!)
19. Nose bleed prevention – coconut oil can prevent nose bleeding that is caused by sensitivity to weather (extreme hot/cold). When the nasal passages become dry because of cold or dry air, it can result in burns and cracks in the mucus membranes, leading to bleeding. To prevent this just put coconut oil in your nostrils, to strengthen and protect the capillaries in the nasal passages. (*Adding a Vitamin C supplement will also help prevent nose bleeds)
20. Sunscreen – fun fact, coconut oil contains an amino which provides roughly 5spf (*my Fairer ladies, please STILL use a stronger, like 45-60spf, to minimize melanomas)
21. Base for Body Scrubs – I like to mix mine with sea salt, and it’s great for moisturizing while exfoliating
22. Bruises – applied directly to the bruise, it can speed up healing but reducing redness & swelling
23. Bug Bites – applied directly to the bite, option to add a drop of mentholatum, it reduces the itching and burning & again relieves redness & swelling; also when combined with Citronella, Cinnamon, Lime oil or Pepperment, will act as an insect repellant.
24. Skin Disorders – dermatitis, exzema, rashes – applied directly, relies itching and soothes the skin.
25. Ladies’ Care – *gentlemen, avert thine eyes* – Gals, you can use it in your “bits” without any concern for pore & gland duct clogging. (*This is important to prevent Bartholin’s Abcesses which can be SUPER painful) & it can be used to sooth the itching from Yeast infections, and other bacterial-based issues.
26. After shave – Guys here we GO! – coco oil is non-comodogenic, meaning it won’t clog pores, so it’s soothing post-razoring (*or waxing) and it won’t cause bumps! (*in any hair type)
27. Hair Gel/Defrizzer – rub a little between your palms and either scrunch into hair (for curly hair) or finger comb in through from scalp to ends (for wavy/straight hair
28. Toothpaste – there are numerous recipes out there but basically, you can just mix coconut oil and baking soda and dab a little of the mix on my toothbrush (*I’ve recently started using a Neem oil, baking soda & Peppermint oil mixutre)
29. Hand Lotion – super moisturizing, very absorbent and includes anti-bacterial properties!
30. Deodorant – coconut oil alone can be used as a deodorant, but even more effective in combination with cornstarch/arrowroot powder and baking soda, and lime skin.
31. Lubricant / Massage oil – safe for external or, umm… “internal massage” (*do NOT use with Latex!!)
32. Baby Care – Nipple-balm, Cradle Cap & Diaper Rash – soothing, reduces redness & itching, and heals skin keeping it moisturized, while locking out additional wetness.
33. Swimmers Ear – mix EVOO (*or garlic oil, I’ve read) and coconut oil and put a few drops in affected ear for about 10 minutes. Do this 2-3 times a day and it usually works within one or two days.
34. Last but NOT least – For Fitness – coconut oil has been proven to stimulate your metabolism, improve thyroid function, and escalate energy levels, all of which help decrease your unwanted fat, while increasing muscle; bonus: because of it’s ability to control blood sugar, it’s been shown to help with weight loss & controlling cravings.

SO… There you go!! 34 uses/benefits (*may be more apt?) of coconut oil – now go forth and USE THIS INFO!!

xo – Mia

GO Bananas!!

Ok Y’all It’s FRIDAY so let’s start with a JOKE!!

Knock Knock!! – Who’s There? – Banana – Banana, Who?
Knock Knock!! – Who’s There? – Banana – Banana, Who?
Knock Knock!! – Who’s There? – Orange – Orange, Who?

ORANGE YOU GLAD I DIDN’T SAY BANANA?!?!

Corny… I know! But always a CLASSIC & kid’s favorite!
Here are some of the benefits to these two “CLASSIC KIDS’ FAVORITE” Fruits!

*click to enlarge*

Personally, I’m a traditionalist when it comes to these bad boys! They come in their own wrappers! Just peel back the skins and VOILA – instant GOODNESS!

After a few rough years in childhood with banana flavoured meds and mushed bananas with sore throats, I simply cannot STAND the “smell” or “mystery taste” of bananas IN things (*ok, the occasional Chocolate chip banana bread, is FINE!) & I prefer the sensory experience of citrus – peels, oils, piths and juicy goodness!

I’ll post a bit more details about Citrus a lil later on this month 🙂

Low blood sugar and want to avoid a sugar binge? Try one of these, today!

Enjoy,
Mia

MARCH is National NUTRITION Month

Hey Body Morphers,

I hope the last few days of week 5 of our Sit-Up abs Challenge is still rocking!

Anywho… It’s NATIONAL NUTRITION MONTH!!  All month long I will be posting blogs / IG pics (*posts) / Tweets about Food / Nutrition – Dietary needs / Recipes

If you have any questions you want answered PLEASE email them to me bodymorphology@gmail.com (*instead of posting as a comment)

Thanks!

 

National Pumpkin Day

So ….
I heard yesterday was National Pumpkin Day!! I’m late but it happens 🙂

Any who just thought I would share A few great things about our orangey, globular, bulbous friends:

• They’re nutritious – low in calories & sodium, high in fiber, protein, iron, B vitamins (the seeds), and beta-carotene.

• They’re good for your inside AND outside! – a great ingredient for skincare products as they contain exfoliating enzymes, plus vitamin A, vitamin C, and zinc, which help brighten your skin.

• They’re FUN! – Pumpkins can be carved, painted, mod podged, and glittered in any number of ways to create beautiful decorative pieces for the fall.

• Not only are pumpkins native to North America, they’re also one of the US’s most popular crops, with 1.5 billion pounds grown each year (& part of tge reason why both Canadian & American Thanksgivings are celebrated with pumpkin-y goodness).

• Plus they are just plain yummy!! Sweet, Savory, hot or cold, solid, liquid & in between. They’re so diverse!

As the most recognizable pumpkin-centric “holiday”, Halloween, is right around the corner, I am posting a couple of my go-to pumpkin based recipes!

I’m not a fan of pumpkin spiced lattes or teas, although I do love a nice pumpkin spiced Snickerdoodle Cookie on a cheat. I will occasionally jazz up my protein shakes with some added pow if I’m in a building phase. Here’s a Pumpkin-Licious one:

Pumpkin Pie Protein Shake

• 1-2 scoops clean vanilla protein (I like Nature’s Whey)
• 1 cup puréed pumpkin (canned, unsweetened or fresh)
• 1 cup plain or vanilla unsweetened almond milk
• 1TB chia seeds
• 1/2 cup raw oats
• pinch nutmeg, pinch cinnamon
• 6 ice cubes

Blend and enjoy – if you want it thinner you can skip the oats or add water.
—————-
I’m probably one of the few people who prefer pumpkin ;and sweet potato as a starch vs dessert base, here’s the easiest recipe ever:

Baked Pumpkin ‘Fries’

• Preheat oven to 375F, cover a cookie sheet with foil & lightly grease with coconut oil
• 2 cups pumpkin – raw – cut into “fries”
(I like 1/4″ thick, 2″ long)
• in a small bowl mix Seasoned Salt, chili powder, garlic & onion powder, nutmeg, dried parsley, black pepper – ground
• lightly cover the fries in coconut oil (I use my hands) & sprinkle with seasoning mix
• bake for 25min, flip & continue baking until crisp
—————
If I’m doing pumpkin as a sweet base, I will typically opt for muffins/cake vs pie – don’t ask me why, I just don’t like it – here’s a kid friendly secretly healthy baked treat everyone will enjoy:

Pumpkin Carrot Muffins

1/2 cup organic honey
1/4 cup organic maple syrup
1/4 cup coconut oil
1 1/3 cup vanilla yogurt
2 cups pumpkin puree
2 large eggs
4 tablespoons orange juice
3 teaspoon vanilla
2 1/2 cup carrots, grated
5 TB Chia Seeds
2 cup whole wheat flour
2 cup all-purpose flour
1/2 cup cold milled flax
2 teaspoon baking powder
2 teaspoon baking soda
2 teaspoon cinnamon
1/2 teaspoon allspice

Preheat oven to 350 degrees F. Line 36 muffin cups with baking liners.

Grate the carrots (I use a box grater and use the second largest sized hole). Set aside.

In a medium sized bowl, combine the carrots, flours, flax, chia, baking powder and soda, cinnamon and allspice. Stir to mix well. Set aside.

Mix room temperature Honey, room temp maple syrup & room temp coconut oil in a large bowl. Beat using a stand mixer or a hand mixer until well combined and smooth. Add the eggs and beat until incorporated. Stir in the yogurt, pumpkin, orange juice, and vanilla.

Add the flour mixture to the sweetener/egg mixture. Stir with a wooden spoon until well mixed, but do not over beat.

Add batter to half fill each muffin cup, making about 36 muffins in all. Bake muffins at 350 degrees for 14-16 minutes, or until cooked through when tested with a toothpick.
Remove muffins from the pan and cool on a wire rack completely.

*you can add dark chocolate chips if you want to make it more of a treat.

Hop you Enjoy them, loves!!
Xo – Mia

ABStober – Workout Wednesday… on Thursday… Part 1

Yes Yes y’all.. This is part 1 of a Two-Parter.

Due to unforseen issues and car troubles yesterday, I wasn’t able to do any blogging (*on top of a few other things I was unable to do – but I ate clean and got all 3 of my workouts in… #whatsyourexcuse ?).

First things first.. I’m poppa; freaks all the honeys, dummies, Playboy bunnies, those wanting money… (*Whoops! Sorry! Song break down! Any time I use that phrase BIG pops into my head…) Pardon my digression… Let me go on…

First: ABSTOBER!!

Day 24

Being that today was my Training Partner’s birthday, we will use his favorite routine. It’s “simple” but it’s repeated moves, making it high volume.

• 10 alternates of 10 sec Low plank, 10 sec High plank – no break at transition
• 10 alternates of 30 scissor legs, 15 2-leg raises – no break
• 10 alternates of 25 crunches, 50 bicycles (25 per side) – no break
• 10 alternates of 10 sec right side plank, 10 sec left side plank – no break
• 1 minute Air Squats, 1 minute 1-2 lunges (leg alternates) – no break

Repeat 2x

———————————-

Day 25

• 1 minute plank
• 15 straight leg Roll up, Roll down, V-snap
• 30 sec R side plank
• 15 R side snaps (or side crunches, if you cant do them straight legged)
• 30 sec L side plank
• 15 L side snaps (or side crunches)
• 1 minute inverted plank

Look out for Part 2 !!

Videos from the workouts yesterday!

xo – Mia

NFL – Grid Iron Circuit – Sunday Sweat

ARE YOU READY FOR SOME FOOTBALL?!?!

Of course you are! And if you didn’t get up early enough to go to get in your morning routine AND workout, here’s a little circuit that will keep the snack monsters from doing their touchdown dance on your waistline!

Sunday Football Circuit

In-Game >

• Time Outs = 10 air squats
• Flag = jumping jacks (*30sec, 1min, etc) until “reason” for flag is given
• Coaches Challenge = 10 pushUps
• Touchdown = 6 burpees & Kick is good +1 burpee; 2pt Conversion +2 burpees
• 2min drill (end of half & end of game) = 1 min plank

Commercials >

• Money (bank, insurance, lotto) = butt kick jogs (duration of commercial)
• Food  = 15 dips
• Auto = 30 lunges (alternate legs)
• Kids/Pets = 40 scissor legs
• Elderly = high knee jog on the spot (duration of commercial)
• Sports = 30 crunches
• TV/Movies = calf raises

AND BREAK!!

xo – Mia

Foodie Friday! Turkey Time!

Happy Friday everyone!!

It’s foodie Friday and since it’s Thanksgiving Weekend here in Canada, I wanted to share some of my fave Fall side dishes / Vegetarian plates – if you’re not so omnivorous!

FIRST >>

GRILLED SALAD

Ingredients

• 1-2 Summer Squash (*Yellow Zucchini, Courgette) – in 1/4″ thick coins (*no ends)
• 1/2 a Regular Canteloupe (*if you’re in the Lysteria-prone area, you can use Honeydew)
• 2.5c Pumpkin (*You can use any FIRM sweet squash) – in 1″ x 1″ x 1/4″ dice (*I like the skin on, but you can remove it)
• 2tsp fresh grated Nutmeg
• 2tsp Fresh cinnamon
• 1/2tsp cumin
• 1/4tsp cayenne pepper
• 1/4cup fresh chopped Cilantro (*or Italian parsley if you don’t like Cilantro)
• 1/4cup Balsamic Vinegar
• 1TB EVOO
• 1tsp Maple flakes*optional*
• S&P

Optional for Grilling

• 1/2cup Zucchini – Same prep as Yellow
• 1/2cup Eggplant – 1/4″ coins, cut in 1/2 if need (*want everything around the same size/thickness)

Optional Raw

• 1/2cup Dried Cranberries
• 1 Red Delicious + 1 Golden Apple – both cored & cut into 1/8″ thick slices

Bonus Levels

• 1/2cup Firm Feta – crumbled OR you can cube it in 1/4″ and grill it! (*melty & smokey-licious!)

> These are individual options to *jazz* the salad OR you can add em ALL if you’re sharing with more than 4 people.

Method

1. Preheat Grill / BBQ to medium-high heat
2. Toss the melon in nutmeg & balsmic vinegar, toss the pumpkin in cayenne & cinnamon & the yellow zucchini in cumin, cayenne & S&P
3. Brush 1TB oil on the grill, should have a little smoke
4. Place all the pieces on the grill with space between them – at least 1/4″
5. WATCH THEM!!! This will literally only take 2-3mins – Flip with tongs & another 2-3mins on the other side
6. If you’re doing Grilled FETA – do it here – 1min per side AFTER the Veggies are removed!
7. Remove to Cookie sheet & let cool until warm, but cool enough that you could pick them up with bare hands.
8. Place all Grilled pieces in Large serving bowl (including Feta)
9. If using any of the optional “raw” ingredients add them now
10. Toss with Cilantro, some cracked Sea Salt & if you have/want Maple Flakes
11. Can drizzle with some EVOO+Balsamic, if you want “dressing” (*IMO – not needed)

——

SECOND >>

PROTEIN PACKED PEPPERS

Ingredients

• 6 large bell peppers (red, yellow, orange, or green)
• 1 tablespoon vegetable oil
• 1 small zucchini, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh-squeezed lemon juice
• 2 cups cooked couscous
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 ripe tomato, seeded and finely chopped
• 1 teaspoon dried oregano, crumbled
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup crumbled feta cheese

Method

1. Slice tops off peppers to make lids.
2. Scoop out membranes and seeds and discard (to make bowls)
3. In large saucepan of lightly salted boiling water, simmer bowls & lids covered,
4. min. Drain.
5. Preheat oven to 350°F.
6. Heat oil in medium saucepan over medium heat.
7. Add zucchini and garlic. Saute 2 minutes.
8. Stir in lemon juice. Cook 1 minute and remove from heat.
9. Stir in couscous, chickpeas, tomato, oregano, salt, and pepper.
10. Stir in cheese.
11. Fill each pepper with couscous mixture.
12. Place upright in shallow baking dish.
13. Cover with pepper tops and bake just until filling is heated through (about 20 mins)

Both of these can be served on ANY night of the week but make GREAT sides to turkeys or whatever “main” you want to serve it with! The Grilled Salad is amazing with Salmon, and the Peppers are really good with Pork or Beef roasts.

Have a Safe, and Blessed Thanksgiving & try to remember that your life goes on after the weekend, and your goals don’t take a vacay!

xo – Mia
Bon Apetite!