recipes to make you feel good inside and out
This is a great #lunch or #dinner idea using #LEFTOVERS: Chicken and Quinoa Asian Stir-fry. Using ingredients already in my fridge or freezer!
Here is what I used: 1/4 cup diced onion, 1 teaspoon olive oil, 1/2 cup already cooked quinoa, 1 chicken breast or chicken thigh already cooked and diced, 1/4 cup diced mushroom, 2 large handfuls of spinach chopped, 1/4 cup frozen corn, 1/4 cup frozen peas, 1/4 cup frozen edimame (without shells), low sodium soy sauce, a tiny bit of sesame oil and sriracha for taste. Sauté onions with oil until onions are soft but not brown. Add mushrooms and chicken and quinoa. Let cook a few minutes. Add frozen vegetables and cook a bit more. Add spinach and sauces. Cook until spinach has wilted. Serve hot! (Serves 1) Enjoy! #recipe #eatclean
My latest #smoothie creation: THE CHOCOLATE CHERRY BOMB - 1 cup chocolate almond milk, 1 frozen banana, 2 teaspoons chia seeds, 1 cup fresh black cherries (pitted) or frozen will do too! Blend until smooth. I always prefer my #vitamix blender but a really high powered blender will also do the trick!
Jilly’s BBQ Pumpkin Seeds
I hope everyone is enjoying this incredibly hot Montreal summer. After the winter we have had I think we deserve the heat ;).
Obviously, there is a story behind all my recipes…so here goes nothing!
I have been spending some of my time this summer practicing yoga at Studio Breath (located in the heart of St. Henri - 2617 Notre Dame Street West Montreal, Quebec H3J 1N9). This studio is absolutely incredible. They offer all kinds of yoga, pilates and other types of fitness classes. I have taken a strong liking towards their yoga classes. There is a great vibe to the studio and everyone who works there is very nice and there are different classes and levels of yoga for everyone. It is 20$ to try a class - a little expensive but well worth it if you are into Yoga but not the “scene” that goes with it.
Another amazing feature about this place is the restaurant. They make fresh smoothies (in a Vitamix no less) and excellent Salads Bowls. Every element of the meals are freshly made on site. Pretty tasty and healthy - no wonder they call them “Detox Meals”. You can’t help but feel healthy after a yoga session and one of these salads or smoothies.
One of the bowls I love most is called the “Aztec Bowl”. It has bbq tempeh, quinoa, black beans, corn and BBQ Pumpkin Seeds (and some other yummy ingredients). The combo is excellent!
I was very taken with the BBQ seeds and had to make them myself. After a little research, this is the recipe I have come up with and they are really yummy (my test subjects agreed).
Here is how you do it!
2 Cups raw whole pumpkin seeds (cleaned if actually coming from a pumpkin)
1 tablespoon + 1 teaspoon fine sea salt
1 tablespoon Extra Virgin Olive Oil
2 Teaspoons white or brown sugar
1 Teaspoon Chili Powder
1 Teaspoon Garlic Powder
1 Teaspoon Onion Powder
1/4 Teaspoon Paprika
In a small saucepan, bring pumpkin seeds, 4 cups of cold water and 1 tablespoon of salt to a boil. Simmer for 10 minutes, then drain (like you would pasta). Pat seeds dry between paper towels (keep flat on a tray to dry fastest).
Once seeds are dry, pre-heat oven to 375 F
Next, in a bowl, toss seeds with olive oil and remaining 1 teaspoon of salt. Take a baking/cookie sheet and line with parchment paper. Spread coated seeds flat on baking sheet. Roast for 15-20 min, or until golden.
Combine seasonings (garlic, onion and chili powders + sugar) in a small bowl and toss pumpkin seeds into mixture until all coated. Place seeds back on baking sheets (flat once again) and roast for another 10 minutes.
If you are someone watching your salt, feel free to adjust the levels. If you are someone who prefers more spice, add a dash of cayenne pepper. If you don’t like garlic, simply remove this from the mix. Feel free to experiment with different seasonings.
My latest #greensmoothie creation: 1 frozen banana, 3/4 cup fresh or frozen blueberries , 2 handfuls of baby kale/spinach mix, and 3 heaping table spoons of 0% Fat Plain Greek Yogurt (I like liberty) - on a hot day it’s supper refreshing. Protein packed and delicious. #vitamix #delicious #recipe #eatclean
Baby Kale and Baby Spinach salad with 1/4 cup cooked quinoa, 1/4 cup shredded carrot, 1/2 cup chopped cucumber, 1/2 cubed avocado - dressing: olive oil and balsamic vinegar and some fresh ground pepper to taste. #eatclean #salad #delicious #lunch (add grilled chicken to make a yummy dinner)
Jilly’s “Spaghetti & Meat Sauce”
I know, it has been forever since my last post. I have been really busy trying to revamp my outlook on food and fitness. Working out as much as possible. I am also planning a wedding and there is still so many little details to take care of. Always something to do. I truly believe that this past year and a half of small changes has certainly changed my life. I tried on clothing at Zara the other day (this brand barely fits me usually because it is made so small) and I was able to buy pants (and not in the biggest size either) it felt like a little miracle. Or, a sign of encouragement that all these little lifestyle changes I have been doing has made a difference. My body can change. I can still enjoy food just in a different kind of way. Exercise can be enjoyable. It is a great feeling!
Last year one of the tools I used for weight loss was an App called “My Fitness Pal”. This app helps you determine how many calories to eat based on your lifestyle, age, weight, height and goals. It is fantastic. It gives you a great picture of what is actually going into your body. It also helps you track when you workout. I had stopped using it last year because I found constantly searching for food products really annoying. Recently a friend of mine told me the app changed and now you can easily scan the barcodes of your favorite foods and BOOM it appears on the screen. It is really brilliant. It has made tracking my calories so much easier. It is really helping me see the truth behind what I like to eat.
This app has opened my eyes to how many calories are in some of my favorite dishes…and this most recent recipe shocked me to the point where I did I double take, because I couldn’t believe how full I was after such a low calorie meal! (Less than 200 calories) - so yes another story begins…
One of my favorite new lunches or dinners is zucchini pasta. You take a carrot peeler and create ribbons of zucchini until the entire zucchini is peeled. This is a great way to satisfy your pasta craving without eating tons of carbohydrates - best of all, it is super filling and very quick to make. I was also told recently the Yves products of fake meat is very good and low calorie - the one I used in this recipe is photographed above. So essentially we have a great filling, satisfying, meatless and carb free meal that even a carnivore would love. My favorite part is that you don’t feel the bloating feeling you would normally get from eating a large bowl of pasta.
Jill’s “Spaghetti & Meat Sauce” - Pasta Free, Meat Free - Kosher!
Ingredients: serves 1
In a large pan, put a 1 teaspoon of olive oil and heat pan to medium-high heat. Once pan is hot add your zucchini and garlic and season with Salt and Pepper to taste (don’t put too much salt as there is Sodium in the fake meat product). Saute until it starts to soften. Add 1/3 cup ground meat product (you will have to break it up with your spatula in the pan because it comes like a small brick) and warm it up (it is already cooked so just needs to be heated up). Saute for a minute or two. Next add your tomato sauce of choice. Stir in sauce and let everything warm up until everything is hot and zucchini is hot. I like to move it around the pan a little just to cook things evenly. Serve hot.
This meal on My Fitness Pal clocked in at 160 Calories. It is unbelievably filling for so few calories and is jam packed with nutrients, fiber and protein.
Roasted Eggplant and Red Pepper Salad
Thank goodness Passover has passed! We had a great time with family and friends. I feel successful in having made interesting and healthy food choices. Nothing I made this year “tasted like passover” (if that makes any sense). The holiday challenged me to expand my food horizons and not get stuck in a matzah rut! We have so much matzah leftover actually that I am not actually sure what to do with it. Jeff and I did not get stuck eating matzah pizza or matzah-bri (its like matzah French Toast) or any super fried or supper fattening dishes! We feel accomplished!
This week I really reached within myself to eat whole foods, all kinds of fruits and vegetables and low fat cottage cheese - without carbs it is sometimes very difficult to feel satisfied… unfortunately during the day I was perpetually hungry but at night I made sure to make some great dishes - and my favorite ones of the holiday were vegetable based. Today I am going to share one of them which is extremely inexpensive to make and is pretty delicious.
Roasted Eggplant and Red Pepper Salad
1 Medium Eggplant
1-2 Red Peppers
1 tablespoon Olive Oil
1/2 Teaspoon Roasted Garlic from a tube
teaspoon of Lemon Juice
1/2 teaspoon of Sriracha Hot Sauce
1 teaspoon honey
Salt and Pepper to taste
1. Roasting the vegetables: Heat Oven to 400 degrees F. While Oven is heating up, take a cookie sheet and cover with tin foil and lightly spray with cooking spray. Take the eggplant and cut off the little end with the leafy hat. Then cut the eggplant in half lengthwise. Slice some criss-cross marks into each half of the eggplant. this will help the eggplant roast evenly. Place skin side down on cookie sheet. Drizzle with olive oil and salt and pepper to taste. Next remove stickers from red peppers and rinse clean. Place the WHOLE pepper onto the cookie sheet. Roast the vegetables for 40-50 min. Or until eggplant is soft and red peppers look blistered. I like to check on the oven here and there and rotate the red peppers so they can blister on each side.
2. Next, let the eggplant cool on cookie sheet and place whole peppers into a medium size bowl. Cover the bowl with plastic wrap until the peppers have cooled. This step allows the skin of the red pepper to separate from the flesh. Once peppers and eggplant have cooled then you can go to the next step
3. With a large spoon, scoop the meat of the eggplant into colander/strainer and place over a bowl and let the juices drain for at least 20-30 minutes. While this is happening, you can remove the skins from the red peppers as well, remove the stem and inner seeds. Keep the nice red pepper flesh and rinse off any excess residue.
4. Once eggplant has drained, place eggplant and red pepper onto a cutting board and chop up with a large sharp knife. You may cut the eggplant into bigger or smaller chunks - whatever looks more appetizing to you.
5. Put chopped up flesh in a serving bowl of your choice and add remaining ingredients: Lemon Juice, Salt and Pepper, Garlic, Honey and Sriracha. Mix well. Taste the salad. If you feel something needs more or less or something then feel free to add and adjust.
Chill in the refrigerator until ready to serve. Stays for 1 week in sealed container in refrigerator.
Enjoy with your favorite crackers, breads, or on its own with other salads.