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: & 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.





  • 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


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

Here is WebMD’s list of SuperFoods

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.


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

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!

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!

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
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 >> 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 >


xo – Mia