December 2016 archive

Skinny Buffalo Chicken Bites – Phase 3

Serves: 15; Serving Size: 3

Skinny Buffalo Chicken Bites - Phase 3

Ingredients:

  • 2 boxes mini phyllo shells
  • 1 (20 oz) can pineapple chunks, drained (or fresh pineapple)
  • 1 Tbsp stevia
  • ¼ tsp. cinnamon
  • Heavy whipped cream for toppings

Instructions:

  1. pour in drained pineapple chunks in a non-stick pan.
  2. Stir in stevia and saute pineapple for about 5 to 6 minutes, breaking apart the chunks, until sticky.
  3. Spoon sauteed pineapple into phyllo cups and drizzle with whipped cream. Enjoy!

Cinnamon Roll Oatmeal Cookies – Phase 3

Serves: 14 cookies

Cinnamon Roll Oatmeal Cookies - Phase 3

Serving Size: 2 cookies

Ingredients:

for the drizzle

  • 1 tbsp (14g) cashew cheese, softened
  • 1 ½ tsp coconut milk
  • 8-12 drops stevia, or to taste

Directions:

  1. Whisk together the oats, almond flour, cinnamon, baking powder, and salt in a medium bowl.
  2. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup. Add in the flour mixture, stirring just until incorporated. Chill the cookie dough for 30 minutes.
  3. Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat.
  4. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten to about half of their original height using a small spatula. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before transferring to a wire rack.
  5. Just before serving, prepare the drizzle by stirring together the cashew cheese, coconut milk, and stevia in a small bowl. Transfer the mixture to a zip-topped bag, cut off a tiny piece of one corner, and drizzle on top of the cooled cookies.

Chunky Guacamole – Phase 3

Serves: 8

Chunky Guacamole - Phase 3

Ingredients:

  • 3 ripe avocados, slightly mashed
  • 2 limes, juiced
  • 1 tsp. sea salt
  • 2 roma tomatoes, chopped
  • ½ red onion, chopped
  • 1 clove garlic, minced
  • ½ tsp. lime zest
  • 2 jalapenos, seeded and chopped
  • Pinch of cayenne pepper
  • Handful of fresh cilantro, chopped

Directions:

  1. In a medium bowl, mash avocados with lime juice and sea salt until just combined, but still a bit chunky.
  2. Add in tomatoes, red onion, garlic, lime zest, jalapenos, cayenne and cilantro, mixing well. Enjoy!

Chocolate-Dipped Vanilla Bean Macaroons – Phase 3

Serves: 3 Macaroons

Chocolate-Dipped Vanilla Bean Macaroons - Phase 3

Serving Size: 3 macaroons

Ingredients:

  • 1 cup (250 mL) raw almonds, ground into a fine meal
  • 1½ cups (375 mL) unsweetened shredded coconut flakes
  • ½ teaspoon plus ⅛ teaspoon (2.5 mL) sea salt
  • ½ teaspoon (2 mL) ground cinnamon
  • ½ cup (125 mL) stevia
  • ¼ cup (2 ounces/60 g) coconut butter, melted
  • 2 tablespoon pure vanilla extract
  • 3½ ounces (100 g) cacao powder
  • 1 teaspoon (5 mL) virgin coconut oil

Directions:

  1. Preheat the oven to 275°F (140°C). Line a baking sheet with parchment paper. Line a large plate with parchment paper.
  2. In a large bowl, stir together the ground almonds, shredded coconut, salt, cinnamon, stevia, melted coconut butter, and vanilla extract until thoroughly combined. The dough will be thick and sticky.
  3. With a 2-tablespoon (30 mL) retractable cookie scoop, scoop a ball of dough and pack it in so the top is flat. Release the dough onto the prepared baking sheet. Repeat with the rest of the dough, setting the macaroons about 2 inches (5 cm) apart on the baking sheet.
  4. Bake for 15 minutes, then rotate the pan and bake for 10 to 15 minutes more, until the macaroons are a bit golden around the edges. Watch them closely during the last 5 to 10 minutes.
  5. Let cool on the baking sheet for 10 minutes, then carefully transfer to a cooling rack to cool completely.
  6. In the top of a double boiler, melt the cocoa powder and coconut oil together over low-medium heat, stirring frequently until smooth. (Alternatively, melt them together in a small pot over low heat, stirring frequently.) Turn off the heat.
  7. Dip the flat base of each cooled macaroon into the chocolate and twirl the macaroon until the base is coated in chocolate. As you dip them, place each macaroon onto the parchment paper-lined plate, upside down, so the chocolate coating is facing upward. Freeze the macaroons for 10 to 15 minutes, or until the chocolate has hardened.
  8. Flip each macaroon chocolate-side down and drizzle the remaining chocolate on top (reheat the chocolate until liquid, if necessary). Freeze for 5 to 10 minutes, until the chocolate drizzle is firm.
  9. Store leftover macaroons in an airtight container in the fridge for up to 1 week. You can also wrap the macaroons in foil, place them in an airtight container or freezer-safe zip-top bag, and freeze for up to 1 month.

Mini Pineapple Tartlets – Phase 1

Serves: 15; Serving Size: 3

Mini Pineapple Tartlets - Phase 1

Ingredients:

  • 2 boxes mini phyllo shells
  • 1 (20 oz) can pineapple chunks, drained (or fresh pineapple)
  • 1 Tbsp stevia
  • ¼ tsp. cinnamon
  • Heavy whipped cream for toppings

Instructions:

  1. pour in drained pineapple chunks in a non-stick pan.
  2. Stir in stevia and saute pineapple for about 5 to 6 minutes, breaking apart the chunks, until sticky.
  3. Spoon sauteed pineapple into phyllo cups and drizzle with whipped cream. Enjoy!

Roasted Chicken and Winter Squash – Phase 1 and 2

xmas-recipe-roastedchicken

New year means new recipes. For our dieters, lets welcome 2017 with a bang by trying out our Roasted Chicken and Winter Squash recipe for Phase 1 and 2.

Ingredients:

  • 3 delicata squash, halved, seeded and sliced 3/4-inch thick
  • 3 celery ribs, cut into 3-inch pieces
  • 1 large red onion, cut into wedges
  • 2 heads garlic, cut in half crosswise
  • 1 bunch fresh thyme (about 20 sprigs)
  • 2 tbsp. olive oil
  • Kosher salt
  • black pepper
  • 2 (3 1/2- to 4-lb.) whole chicken, giblets discarded
  • 2 lemons, halved

Directions

  1. Preheat oven to 425 degrees F. Toss together squash, celery, onion, garlic, oil and half of thyme sprigs in a roasting pan. Season with salt and pepper. Arrange in an even layer.
  2. Season chickens (including cavities) with 5 teaspoons salt and 2 teaspoons pepper. Stuff cavities with lemons and remaining half of thyme sprigs. Tie legs with kitchen twine and tuck wing tips under. Place on top of squash mixture.
  3. Roast until the internal temperature reaches 165 degrees F, 1 hour to 1 hour,10 minutes.
  4. Remove chickens and vegetables to a platter; let rest 10 minutes before carving chickens. Reserve 1 head garlic for Cremini-and-Walnut Farro and 3/4 cup pan drippings for Pan-Dripping Vinaigrette.

Commit to a healthy lifestyle this year and follow your diet plan. Lets get cooking!

Berry Tahini Chia Pudding – Phase 3

xmas-recipe-berrytahini

Who’s up for a healthy and easy-to-make dessert? Try out this nutritious creation loaded with Raspberries, Tahini, and Chia Seeds and satisfy your cravings for sweets with a guilt-free conscience.

Ingredients

  • 3 tbs chia seeds
  • 2/3 cup almond milk
  • Handful of raspberries
  • 1 tbs tahini (or nut butter of choice)
  • 2 tsp sweetener of choice (brown rice syrup or maple syrup)
  • Fresh berries, raw walnuts, and mint to taste for topping

Directions:

  1. Mix chia seed, tahini, and milk in a glass jar.
  2. Add in other ingredients.
  3. Stir and let sit in the fridge overnight.

 

Healthy lifestyle doesn’t necessarily mean being stuck with unsavory and routinary meals. Check out our website for more healthy,yummy, and creative options.

Toasted Coconut Tilapia with Pomegranate Salsa – Phase 3

xmas-recipe-tilapia

Ingredients:

  • 4 tilapia fillets
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 lemon, cut in half
  • 3 tablespoons coconut oil
  • 1/3 cup unsweetened shredded coconut

Salsa

  • 1 tomato, chopped
  • 1/2 red onion, finely diced
  • 1/2 cup pomegranate arils
  • 1/4 cup fresh cilantro, chopped
  • the juice of 1/2 lime
  • the juice of 1/2 orange
  • 1/4 teaspoon salt

Directions:

  1. To toast coconut, add to a saucepan over low-medium heat and stir, cooking for about 4-5 minutes. Toss continuously until it is evenly toasted then set aside.
  2. Season tilapia with salt, pepper and lemon juice.
  3. Heat nonstick skillet over medium to medium high heat then add coconut oil. Add tilapia and cook for about 3-4 minutes. Using a spatula, gently turn over the fish then cover in half of the toasted coconut.
  4. Once tilapia is cooked or can now be easily flaked with a fork, remove from skillet then top it with remaining toasted coconut.
  5. Add pomegranate salsa on top then serve.

Salsa                                                                                                                

Combine all ingredients together and mix. This can be stored in the fridge for 2-3 days.

This dish is relatively easy to make, tasty to eat, and definite thumbs-up in the health department. Start cooking and enjoy and hearty and healthy meal!

 

 

 

 

 

 

Citrusy Shrimp with Asparagus – Phase 3

xmas-recipe-citrusshrimpCraving for seafood? Try out our Shrimp and Asparagus recipe with a bit of lemon juice. The citrusy taste of lemon blends well with the shrimp, making this dish flavourful and enjoyable to eat.

Ingredients

  • 2 cups water
  • 1 cup dried couscous
  • 1/2 teaspoon sea salt, divided
  • 1/2 teaspoon black pepper, divided
  • 4 tablespoons fresh lemon juice, divided
  • 3/4 pound raw large shrimp (about 18), peeled and deveined
  • 1 tablespoon fresh lime juice
  • 3 1/2 teaspoons extra-virgin olive oil, divided
  • 2 minced garlic cloves
  • Olive oil
  • 3/4 pound asparagus spears, trimmed
  • 1 teaspoon honey
  • 1/4 cup chopped chives

Preparation

  1. Bring 2 cups water to a boil in medium saucepan. Remove from heat, and stir in couscous; cover and let stand for 5 minutes. Fluff with a fork; stir in 1/4 teaspoon each salt and pepper and 1 tablespoon lemon juice.
  2. Bring another pan of water to a boil.
  3. Meanwhile, toss shrimp in 1 tablespoon each lemon and lime juice, 1 1/2 teaspoons olive oil, garlic, and remaining 1/4 teaspoon salt and pepper. Marinate for 5 minutes.
  4. Preheat grill pan or grill. Lightly coat with cooking spray; grill shrimp, turning once, 3 minutes or until just cooked through. Cover and keep warm.
  5. When water is boiling, add asparagus, and cook 3 minutes or until just tender. Drain, and cover.
  6. Whisk together honey, chives, and remaining lemon juice and olive oil.
  7. Arrange couscous and asparagus on serving plates, and top with shrimp. Drizzle with dressing.

Enjoy your meal and get a taste of happiness and good health in a plate.

 

Matcha Chia Seed Pudding Recipe – Phase 3

xmas-recipe-matchachia

Serves: 2

Prep time: 5 minutes

Ingredients

Preparation

  1. In a large bowl, whisk together almond milk and chia seeds.
  2. In a separate small bowl, stir matcha powder with the honey or maple syrup until the matcha doesn’t have any clumps in it. Add the sweetened matcha to the chia seeds and stir well to combine.
  3. Cover the bowl and let the matcha chia pudding soak at least 3 hours in the refrigerator, but preferably overnight. Add more almond milk or water to thin out the pudding as desired and add more sweetener (syrup or honey) to taste. Top with seasonal fruit and serve.

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