Vegetable Soup

Yum yum yum! Over the past couple of months I’ve made this soup about 10 times… and when I made it this past weekend I realized I hadn’t shared it with my favourite blog readers yet!

The best thing about this recipe is that it is very easy to make (you really can’t go wrong). It is also a great tasting way to get a variety of veggies into your diet! Realistically, the hardest part about making this soup is cubing the butternut squash. Initially, I found that once you got the squash cut in half and scooped out the guck, you were left with the task of chopping it into smaller cubes and then trying to cut away the peel. This process really left you frustrated, and with a lot of wasted squash that could have been used in the soup. Now that I have made this soup 10+ times (and hence chopped 10+ squash) I’m happy to report that my skills have improved dramatically. The good thing about using butternut squash is that the peel is a lot thinner than other squash varieties. So after much trial and error, I’ve discovered that you can actually use a peeler to get rid of the peel before cubing (though you do need to invest in a good peeler to get the job done efficiently).

Healthy swap: Do yourself a favour and take the time to make this soup instead of reaching for high-salt, nutrient-deficient cans of soup! It tastes wayyyy better and your body will thank you for it.

Ingredients:
2 tbsp olive oil
1 butternut squash (peeled and chopped)
4 carrots (peeled and chopped)
4 celery stocks (chopped)
1 onion (chopped)
1 clove garlic (minced)
Pinch cayenne (emphasis on pinch if you don’t want the soup over powered by spice!)
1 box vegetable or chicken broth (low sodium)
1 can no salt diced-tomatoes
4 sprigs fresh thyme
1 can chick peas
Additions: cauliflower, broccoli, beans or lentils (in place of chick peas), chopped kale, etc.

Instructions:
Heat oil in large soup pot. Add carrots and onions (cook for 5 min). Add garlic (cook for 1 min). Add squash and cayenne. Add broth, tomatoes, thyme. Bring to boil and simmer for 10 min. Add chickpeas or any other ingredients you choose (cook for 10 min). Discard thyme, serve, and enjoy!

Mama's rating: 4 taste buds out of 5! My mom is the guest rater today! We were co-chef's making this recipe this past weekend! :)  

Almond Butter & Apple Slices

This is a snack I highly recommend! But you are likely asking yourself… why not peanut butter? My answer to you is that although peanut butter (PB) and almond butter (AB) both have some very good nutrients, there are some important differences that I believe you should be aware of!

 

Both PB and AB provide you with good sources of vitamin E, magnesium, iron, calcium, phosphorus, and fiber. They are also both high in monounsaturated fat (a good fat). The main difference between the two nut butters comes from how they are made. Almond butter (the brand that I buy) is natural- with no added preservatives, sugars, or artificial colours/flavours. There is only one ingredient, dry roasted almonds! Often times, peanut butter includes additives such as salt, sugar, and hydrogenated oils. Too much of these additives over a long period of time increase one’s risk of hypertension and heart disease. You don’t want to end up with either of these.

My personal opinion about AB is that I love it…now. To be completely honest with you, when I first tried it (2-3 years ago) I wasn’t sold on it. I was stuck in my ways, resistant to change, and preferred the good old PB. It bothered me that you have to keep AB in the fridge, so by the time you spread the cold AB onto your fresh-out-of-the-toaster slice of bread… it was cold. Yuck. Why am I telling you all of this? I’m trying to make a point that you should give healthy foods (that you once thought you didn’t like) a second chance!! A combination of these second chances and also educating myself on the difference between the two butters has shaped who I am today… an almond butter convert! 

And I get it, AB&J just won’t ever sound as good as PB&J, but do yourself a favour and at least TRY almond butter! And if you just can’t get over the slight change in taste or the cold toast situation, please please please read the labels on the peanut butter and make wise choices in terms of additives!

Where to shop: I get my almond butter at Costco (MaraNatha brand). FYI- I have seen some grocery stores carry this brand of almond butter, but the container is half the size for the same price as the Costco sized jar!

PS: Here is a good comparison of AB and PB in terms of nutrient content (and almond butter wins!) http://www.prevention.com/whats-healthier-peanut-butter-or-almond-butter

Asian Lettuce Wraps

Eating lettuce with a purpose! This bundle of goodness is mouth-watering delicious—I am salivating even writing about this recipe (I wish I was joking). TRY IT AND LOVE IT!

 

The only ingredient I question in this recipe is the soy sauce. Soy sauce is loaded with sodium! I reduced the amount to 1 tbsp (from 2 tbsp) but decided to do some research to find a soy sauce replacement. I came across a product called “Bragg Liquid Aminos”. I have yet to try it, but from what I read it may be a good alternative. Unfortunately, the sodium content of the two items does not vary much, but it does have the benefits of no gluten, preservatives, artificial colouring, or chemicals. I should also mention, according to the Bragg Liquid Aminos website, the sodium content comes from naturally occurring sodium in soybeans, not added table salt like many brands of soy sauce. Needless to say, I’m still “hmm-ing” and “haa-ing” this topic—if anyone has tried liquid aminos or has any other soy sauce replacement suggestions, please let me know your thoughts!

…Despite the soy sauce dilemma (and the tangent that I went on), THIS RECIPE IS STILL DELISH!

Healthy swap: Apart from perhaps replacing the soy sauce, think about changing up your wrap “material” when preparing meals! Use large lettuce leaves in place of bread-based wraps! A very refreshing change (and would be great on a warm sunny day… is it summer yet?!)

Ingredients:

1 lb extra lean ground chicken (or turkey)
½ medium onion (minced)
2 cloves garlic (minced)
1 tbsp fresh ginger (minced)
1 tbsp sesame oil
1 tbsp soy sauce
1 tbsp water
1 tbsp almond butter
½ tbsp agave nectar (or honey)
1tbsp wine vinegar
2 tsp sweet chili sauce
3 green onions (chopped)
½ can sliced water chestnuts (drained and chopped)
¼ cup almonds (crushed)
10-12 large lettuce leaves

Heat a skillet on high. Add chicken, onion, garlic, ginger, and salt and pepper and cook until chicken is done.

 

Combine sesame oil, soy sauce, water, almond butter, agave, wine vinegar, and sweet chili sauce in a bowl. Microwave for 20 seconds and stir. Add sauce to skillet and combine all ingredients.

 

Add green onions and water chestnuts (cook 1-2 minutes).

 

Sprinkle nuts and serve on cold lettuce leaves. Enjoy!

Adam’s rating: 4.98 taste buds out of 5!  “that was a GOOOOD one”

 

Recipe adapted from “Iowa Girl Eats”

Sweet Kale Salad

Looking for a healthy grab-and-go meal? This wonderful creation makes it virtually impossible to come up with the excuse that you are “too busy” to prepare something healthy to eat mid-week! It is called “Sweet Kale” by Eat Smart. I got my bag at Costco and have yet to find it in any other grocery store (but let me know if you do!) The best part about it is that it contains 7 superfoods in one meal—broccoli, brussel sprouts, cabbage, kale, chicory, dried cranberries, and roasted pumpkin seeds! The kit comes with poppyseed dressing that is actually quite delicious! I’ve used this salad as a side for dinner as well as by itself for lunch. I think it would also be great with a grilled chicken breast on top! If you happen to try it, let me
know what you think! Happy Monday!

 

Oatmeal Clusters

Who said clean eats couldn’t include treats? For those of you who know me well, you will not be surprised that one of the first things I did when starting my new healthy eating lifestyle was find a way to satisfy my 26-year long spoiled sweet tooth. I have experimented with various bars and squares, and have come up with a rendition of my very own “cluster”. The best thing about this creation is that it is QUICK & EASY, and can literally be a mish-mash of whatever seeds and oats that you find in your cupboard! For those of you lacking in the seed and oats department, give yourself 15 minutes extra to get your butt to the nearest Bulk Barn before making this recipe!

Healthy swap: use honey or agave nectar instead of sugar when baking treats!

Ingredients:

1 cup rolled oats
1 tsp cinnamon
2 tbsp flax seed
1 tbsp sunflower seeds
¼ cup cashew pieces
2 tbsp almond butter
1 tbsp honey or agave nectar
1 egg

Other additions: dried fruit (there are cut up dried apricots in the picture posted), other seeds or nuts, vanilla, chocolate chips, protein powder (I like chocolate Vega) etc.

Preheat oven to 325F. Put all of the ingredients in a bowl and stir it up! If you find the mixture is too dry to stick together, add a tiny bit of water. Place tablespoon sized balls onto baking sheet. Place in oven for 12-15 minutes. Enjoy!

Prep time: 8 minutes + 12-15 minutes in the oven

Adam’s rating: 3.9 taste buds out of 5