Grab and Go Overnight Oatmeal

By Angel Luk on

This oatmeal is easy to make and can be prepared the night before for breakfast on the run.


Ingredients

  • 1 large banana, mashed
  • 2 tablespoon chia seeds
  • teaspoon cinnamon
  • cup oats
  • cup milk
  • teaspoon vanilla extract
  • Optional – fruit (dried, fresh or frozen), nuts, seeds, maple syrup or honey


Instructions

  1. In a small bowl, mash the banana until almost smooth.
  2. Stir in the chia seeds and cinnamon until combined.
  3. Stir in the oats, milk and vanilla.
  4. Cover and refrigerate overnight or a minimum of 2 hours


TIPS:

In the morning, stir the oat mixture to combine. If your oatmeal has a runny consistency even after they soak, simply stir in an additional 1 tablespoon chia seeds and place the mixture back in the fridge until it has...

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Blueberry Oatmeal Muffins

By Angel Luk on

These muffins are gluten free and delicious!


Ingredients

  • 1 cup mashed bananas
  • 1 cup old fashioned rolled oats
  • 1 large egg, beaten
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla
  • cup blueberries (fresh or frozen)
  • Optional – cinnamon, nuts, seeds, berries


Instructions

  1. Preheat oven to 425F. Place cups in a muffin pan or spray with non-stick cooking spray.
  2. In a medium size bowl mash the banana until smooth.
  3. Add oats, beaten egg, baking powder and vanilla. Stir until just combined.
  4. Stir in blueberries.
  5. Fill muffin cups full with batter. Fill empty cups halfway with tap water.
  6. Bake for 5 minutes at 425F then decrease to 375F for another 12 minutes.
  7. Allow muffins to cool slightly in the pan before removing.


TIPS:

This recipe is...

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Black Bean Salad with Cilantro-Lime Vinaigrette

By Angel Luk on

This recipe serves well as a side dish, but can be turned into a full sized meal if served with cooked quinoa or another whole grain of your choice.


Ingredients

  • 15 oz can black beans, drained and rinsed
  • 1 fresh corn cob, boiled, kernels removed
  • 1 red bell pepper, diced
  • 1 garlic clove, minced
  • 1 tablespoon shallots, minced
  • Ripe avocado

Dressing

  • 4 tablespoon extra virgin oil olive
  • teaspoon lime zest
  • 3 tablespoon lime juice
  • 1 teaspoon salt
  • cup fresh cilantro, chopped
  • Optional – pinch cayenne pepper


Instructions

  1. Combine prepared black beans, corn, red pepper, garlic and shallots.
  2. For the dressing, combine salt, cayenne, olive oil, lime zest and juice. Pour over the black bean mixture and stir. Cover and chill for a few hours...
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Sugar-Free Swaps

By Andy De Santis on

Here are a couple of quick and practical tips to help ensure your Sugar-Free September goes off without a hitch.



8 Swaps for Sugar-Free Success

  1. Swap out your conventional breakfast cereal or sweetened instant oats for steel cut oatmeal.
  2. Replace sweetened yogurt with plain yogurt and use berries, fresh or frozen, to flavour it.
  3. Swap milk chocolate or your standard chocolate bar for minimally processed 85%+ dark chocolate.
  4. Craving something fun? Go for plain air popped popcorn instead of cookies or cake.
  5. Rely on seasonal fresh or frozen fruit when you want something sweet for dessert.
  6. Use hot sauces, herbs and spices instead of other types of sauces like BBQ or teriyaki sauce and make your own tomato sauce rather than using store...
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Weighing in on Sugar-Free September

By Andy De Santis on

When the Canadian Cancer Society asked me to be one of the ambassadors for Sugar-Free September, I gave it some serious thought.


The reason being that I don’t necessarily believe there is a single ingredient or component or food in our diet that is solely responsible for the health issues in this country.

Yet the more I mulled it over the more I came to realize that, beyond the amazing cause associated with this initiative, I do believe there is real value in Canadians having a better understanding of all the different sources of calories we are putting into our bodies.

The reality we face in this country is that many of us consume more calories than our body’s need, which can ultimately contribute to an unhealthy weight and an increased...

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Masala Cauliflower Steak

By Good Food For Good on

Wondering how to add cauliflower to your diet? This easy and delicious cauliflower steak recipe is a crowd pleaser. Roasting cauliflower brings out the best flavor in this cruciferous vegetable. It works best if you have a good big head of cauliflower. The only caveat is you can get about 2 steaks from a cauliflower, I have tried to get more but it didn’t look as nice.


Ingredients

  • 1 head Cauliflower, sliced into two steaks
  • 2 tbsp olive oil
  • 1/ 2 tsp sea salt
  • 1 jar Good Food For Good Tikka Masala Sauce

Instructions

  1. Heat the oven to 400 degrees, on a sheet pan place the two steaks and rub them with oil and salt.
  2. Bake for about 20-30 minutes till fork tender and brown on edges . If cooking on stove top, take a heavy bottom skillet and...
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Grilled Chicken with Caramelized Onion Gravy

By Amanda Li on

Onions and leeks belong to the allium family of vegetables and are oh-so-flavourful!

Ingredients

  • 1 lb skinless boneless chicken thighs
  • 1 tsp avocado or olive oil
  • 2 large sweet onions (or leeks, white parts only)
  • 2 cloves garlic, finely minced
  • 1 tbsp butter
  • 1 tsp dried oregano
  • 1-1 cups water, chicken or vegetable broth
  • Sea salt and freshly cracked black pepper to taste

Instructions

  1. Using paper towel, pat dry the chicken thighs. Heat a large skillet over medium-high heat. Once the pan is hot, add in the oil and chicken thighs. Brown the chicken, about 3 minutes on either side. Then reduce the heat to medium-low and continue cooking until the chicken is fully cooked, about 6-8 minutes more. Season with salt and pepper.
  2. ...
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Savory Chickpea Waffles

By Amanda Li on

A naturally gluten-free, high protein waffle made with garbanzo bean flour.

Ingredients (makes 1 waffle)

  • cup chickpea flour*
  • cup water
  • 2 tbsp avocado oil
  • 1 clove garlic, finely minced
  • cup onion or shallot, finely chopped
  • 2 tbsp cilantro, finely chopped
  • To taste sea salt and freshly cracked black pepper

*For more protein and fibre, try swapping the chickpea flour with lentil flour. Add 1 tsp of baking powder to keep the waffles fluffy and not too dense!

Instructions

  1. In a bowl, add the chickpea flour and season with salt and pepper. Slowly add the water and whisk until smooth. Add 1 tbsp of oil and whisk to combine. Cover with plastic wrap and let the batter set for 2 hours.
  2. Preheat your waffle iron. Heat an oven-safe skillet...
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Vegan Tofu Frittata

By Amanda Li on

Finally a quick make-ahead high protein vegan breakfast recipe!

Ingredients

  • 350g extra firm tofu
  • cup unsweetened plain soy milk
  • 1 tsp turmeric
  • 2 cloves garlic
  • 1 tbsp olive oil
  • 1 cup finely chopped leafy green (swiss chard, spinach, kale, bok choy)
  • cup green onions, finely chopped (or onion)
  • cup sweet frozen corn
  • cup nutritional yeast
  • tsp baking powder
  • to taste sea salt and freshly cracked black pepper

Instructions

  1. Combine the tofu, soymilk, turmeric and garlic in a blender, and puree until smooth, adding a touch bit more soy milk if necessary. Transfer the tofu mixture into a bowl and set aside.
  2. Preheat oven to 375F and line a muffin tray with silicone liners. Heat a skillet over medium-high heat. Once hot, add the...
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