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

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.
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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
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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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