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”

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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.

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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!*

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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

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*

bananaorangePersonally, 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

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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!

Fitness Tip :: Gaining Weight

Wait! What? GAINING?! We were just talking about being wary of being SKINNY.

I know I focus a LOT on LOSING WEIGHT, or ADDING MUSCLE, in my talks about “FITNESS”, but I also realise that there are many out there who just CAN’T gain; that they don’t WANT to be “skinny” they want to be FIT & Curvy, but struggle to add that lean MASS. Yes! For some skinny-minis, they’re consider it being either genetically CURSED.

Perception is always dependent upon which side of the mirror you’re on.

Some people are what we in the fit-biz call “hard gainers” – those who try & try and eat & eat and can’t gain weight, typically it’s the less-than Chisled males, who tend to be upset about this, but some women feel more Olive Oyl and less Natalia Vodianova, with their “less than slender” physique.

I’ve included a few KEYS to weight gain & some way to AVOID! (*Sadly, I can not GUARANTEE immediate, not identical results for everyone… it’s just not POSSIBLE to promise it!)

HOW TO GAIN (SAFELY)

1. EAT MORE… INTELLIGENTLY
Break it down. EAT MORE – You need to eat an increased load of calories to gain weight. (*Ask your friends trying to lose “the last 5”, it’s snacking and idle eating, leading to intake of surplus calories that leads to holding on or adding weight.)
Here’s the kicker …INTELLIGENTLY – You need to be smart about what you’re putting in, in surplus.  Weight management is all about Calories IN vs. Calories OUT, but Calories COUNT when you count calories. Don’t just binge on fast food, junk and trashy over-processed foods. Eat more whole and healthy foods. WHY? So your body can USE THE CALORIES, properly, while storing them.  You don’t want to be trapped being SKINNY FAT – thin frame, looks great in clothes, but without coverage, the limbs/form appear flabby. The danger, you potentially have the innards of someone who is fat.

2. Eat your Meals More Often Throughout the Day

Regardless of WHY you want to gain weight, eating meals or substantial snacks (think mini-meals) more often is the way to pack more calories into the day. Just like trying to control calorie intake on the LOWER end, eating before you’re ravenous, makes you choose better. Whether you need to eat MORE or LESS.
To gain weight, the snacks just need to be a little more “hearty”. Try to eat five to seven times throughout the day, with each meal (or at least three of them) containing protein, starch, vegetable[s], and fat. When trying to gain lean mass, add some additional carbohydrates (*starches, grains) and protein. e.g. Turkey Sandwich, swiss cheese, tomato, on whole grain bread.

3. GAIN MUSCLE!

I say this to my “skinny mini” clients, if you want to gain WEIGHT, why gain FAT? Muscle is heavier AND it looks BETTER under the skin!  Think about it: Athletes who want to add mass need to add sufficient additional calories, focusing on protein intake, along with proper strength training to make sure they gain weight in the right places.  Nutritional experts advise athletes to eat protein-rich snacks such as a high-protein energy bars, low-fat chocolate milk, or a protein shake immediately after weight training to give muscles the necessary post-workout fuel.  I’m not saying you jump into an intense BULK program. But throwing in a body-pump or circuit class, along with Zumba, will HELP not HARM.
LADIES: before you GO THERE… WOMEN LIFTING WEIGHTS DO NOT INSTANTLY BULK INTO SHE-HULKS! Trust me! I do 7-8 lift sessions PER WEEK, and I STRUGGLE to add mass. That beautiful lean physique you see in the health mags come from WEIGHT TRAINING! Don’t be afraid to pick up some heavy numbers!  Keep in mind: Avid exercisers who are not trying to build muscle mass also need frequent healthy snacks to fuel their physical activity and to maintain or gain weight, they just don’t supplement their daily calories with protein surplus.

For those of you who find it hard to be HUNGRY. (*EN: I just… I don’t even know what that feels like. SMH… I’m ALWAYS HUNGRY – but I digress)

Here are some tricks of the trade that can help stimulate your appetite:
Taking a little walk before eating.
Choosing your favorite comfort foods may help.
Whet appetite with spices and herbs to enhance flavor.
Liquids, including water, can fill you up. So drink liquids separately to help make room for nourishing foods.
Fruit can rouse your appetite, especially when blended into an easy-to-tolerate smoothie.

If you don’t want to, or more likely CAN’T spend ALL DAY nibbling. Choose foods that give you more BANG for your BUCK!
Foods highest in calories and nutrients are foods with fats, especially plant fats.
Plant fats such as nuts, peanuts, seeds, peanut butter, almond butter, avocados, coconut, hummus, and oils are great sources of healthy fats loaded with nutrients and calories.
Animal fats provide nutrients and the same amount of calories as plant fats, but they also contain saturated fats, which can increase LDL (bad) cholesterol, so you need to be wary of over filling your diet with meats. Especially if you’re not typically making lean-cut choices.  Choose plant fats and smaller amounts of lower-fat dairy and lean meat animal fats, so your weight gain efforts don’t increase risk of heart disease. e.g. pair cheese with fruit and whole-grain crackers for a boost of protein, calories, calcium, and vitamin D.

You also get a little more lee-way than your “fluffier” friends, who may be watching their intake from the other end of the scale. You can drink high-calorie juices as well as water throughout the day, and you have the option to choose high-calorie condiments such as mayonnaise, ranch, thousand island, and Caesar salad dressings.

Meal replacement drinks and smoothies are very convenient. To pump up their calories, add fruits, powdered milk, oats, hemp, chia, flax or (Non-GMO) silken tofu.

Eat nuts by the handful or sprinkle them on top of soups, salads, cereal, desserts, and casseroles for added protein, fiber, healthy fat, and calories. Granola, loaded with nuts and dried fruits, is a concentrated source of nutritious calories, especially when eaten with full-fat Greek-style yogurt, which is higher in protein
Hope this helps!

xo – Mia

Foodie Friday :: Guilt Free Labour Day

So it’s a long weekend, and you’re thinking… what can a little BBQ hurt? Right?

Well your waistline may disagree with you…especially if you’re taking liberty with your libations (*and servings)

Here are a few of my fave go-to PotLuck / Family style shareables, without the guilt or girth!

Dessert FIRST! (*it needs time to set!)
OMNOM Chocolate Pudding

Ingredients
2 tbsp arrowroot powder
2 cups low-fat plain (*or chocolate) unsweetened almond milk, divided
1/4 cup organic evaporated cane juice
1/3 cup unsweetened cocoa powder
1/2 tsp pure vanilla extract
1/4 cup dark chocolate chips (70% cocoa or greater)
2 tbsp dark chocolate curls or shavings for garnish (70% cocoa or greater), optional

  1. In a small bowl, stir together arrowroot and 2 tbsp almond milk until no lumps remain. Set aside.
  2. In a medium saucepan, whisk remaining almond milk, cane juice, cocoa and vanilla until combined. Bring to a simmer on medium heat. Add chocolate chips and stir until completely melted, 2 to 4 minutes.
  3. Add arrowroot mixture, whisking constantly until thickened, 45 seconds to 1 minute.
  4. Divide among serving dishes and refrigerate until set, about 1 hour. If desired, garnish each with chocolate curls, dividing evenly

Salad Course!
SUMMER ASIAN SALAD

Ingredients
1/2 shallot, minced
2 tbsp rice wine vinegar
1 tbsp 100% apple juice
2 tsp extra-virgin olive oil
1/4 tsp fine sea salt
1/8 tsp ground black pepper
1 large Nashi (*asian Pear)
1 oz arugula leaves (about 2 cups)
1 cup edamame beans (shelled)

  1. In a medium bowl, whisk together shallot, vinegar, juice, oil, salt and pepper; set aside.
  2. Cut pear crosswise (through core) into thin slices, discarding seeds. Arrange pear slices on a platter and drizzle with about half of dressing.
  3. Add arugula to bowl with remaining dressing and toss. Arrange arugula on top of pears, top with edamame, and serve.

Star Attraction!
GRILLICIOUS Mahi Tacos!

Just to save some space > I posted this recipe on my OLD BLOG, last National TACO Day. You can find the recipe HERE

* For my vegetarian/vegan readers, you can subsitute the MahiMahi with either Extra-Firm Tofu “steaks” (*marinate them in the same manner as the fish) or if you’re not about that Soy Life, I love using a solid piece of Medium Coconut “meat”.

The flesh of the coconut when it’s transitioning between young/green and mature/brown coconut. Water is still available in the core, but it has begun to occlude.
My South coast/West Indian/ Asian readers definitely have the advantage of freshness and ability to procure this. Another substitute option is Eggplant or Zucchini.

Last but not Least, What’s a party without some DRANKS!
Easy-Squeezey Citrus Breeze-y
Ingredients
1/2cup Fresh squeezed lemon juice
1/2cup Fresh squeezed blood orange juice
handful of mint leaves
1/4cup succanat
1 lemon – sliced into wheels
1/2 blood orange sliced into wheels
1/2 blood orange or grapefruit, sliced for garnish
2 trays of ice
Optional > 2 bottles bubbly San Pellegrino
OR > 3/4 bottle GOOD vodka, 1 bottle bubbly San Pellgrino

  1. In a pitcher, muddle mint, sliced lemon & orange wheels and succanat
  2. Mix citrus juices and San Pellegrino, and 1 tray of Ice. Pour into the pitcher.
  3. Add Vodka, or additional San Pellegrino.
  4. Serve in tumblers, with addtional ice, and garnish with fruit slices.

Enjoy the weekend! Eat INTELLIGENTLY! Drink RESPONSIBLY!

Yes Monday is a “holiday” but your health & fitness goals will still be waiting for you at work…on Tuesday…

Cheers, Mia

Foodie Friday :: Bonus Post!

Hey BodyMorphers,

Since I’ve had to switch up the schedule with the CanFitPro Show, I’m throwing in an Alley-Oop, from my sister’s Site http://imalittle.com/ >> She posted my go-to Feel Better Boo recipe For Turkey meatballs & Tomato Soup, and added our new found gem Quinoa Pizza Bites! Yumm-O!

Check it out HERE > http://imalittle.com/quinoa-pizza-bites/

Enjoy!

xo – Mia