Salmon and Broccoli made easy!

(LB)

Here we go again my health conscious followers…hope you all liked our meals and smoothies thus far….

Salmon and steamed broccoli is on the menu today!!

Ingredients:

•       1 fillet salmon pack
•       2 stalks of broccoli
•       1 teaspoon of black pepper
•       1 cube of all-purpose seasoning
•       1 teaspoon of olive oil

Prepackaged fillet salmon

Fresh broccoli

Preparation:

•          Wash and cut broccoli into bite size pieces
•          Defrost salmon if necessary

Cooking process:

•         Get a skillet pot and heat it up
•          Place one teaspoon of olive oil into the pan and allow it to heat up a bit
•          Open defrosted salmon and place into pan
•         While this is cooking place another skillet pot and fill 1/4 of it with water to be heated up
•          Place washed and cut broccoli into that pot and cover
•          Flip salmon and sprinkle 1/2 teaspoon of black pepper and 1/4 cube of all-purpose seasoning   (crushed)
•          Wait a couple of minutes and again flip the salmon and sprinkle the remaining amount of black pepper and another 1/4 of the crushed cube seasoning
•          When fully cooked remove from pot and place in a plate
•          Then move over to the broccoli, it should be almost finished steaming by this time
•          Sprinkle the remaining 1/2 cube of crushed seasoning over it
•          Allow to finish steaming and place onto plate with the salmon

Finished meal (you can add a slice of lime depending on your taste preference)

It’s ready to eat, quick, easy, healthy and cheap…

Homemade hummus with turmeric and roasted garlic

Hi all, today I decided I would make hummus. Hummus, which is made from chick peas is high in protein, contains no cholesterol or saturated fat (unless you add that into your own recipe).

Below is my fast 20min hummus with turmeric and roasted garlic recipe

You will need:

1 can of chick pea (whatever brand you like)

1 medium onion (chopped)

¼ of turmeric

1 ½ lemon (the juice of the lemon)

3 garlic cloves (roast in the oven or toaster oven until lightly brown)

¼ of cayenne pepper

2 tablespoon of olive oil

Sea salt to taste

 Combine chick peas, chopped onion, turmeric, the juice from the lemon, roasted garlic cloves, cayenne pepper, olive oil and sea salt into a blender or food processor. 

I actually had to change to a food processor as the blender wasn't blending well enough.....try what works best for you!

blend until you have a smooth paste

and then, here you go, great tasting healthy homemade hummus that can be eaten with flat bread, in a salad, or your new favorite veggie dip......enjoy!!!! 

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Chocolate-Banana Recovery Smoothie

Hey everyone , I hope you enjoyed all of our posts last week! Let us know if your trying them at home and leave your comments below. Thanks. So, what is the yummy smoothie for this week.... Its a Chocolate Banana Smoothie. This is one the most filling and delicious smoothies I have made to date. Its good for you after a workout and it tastes like a candy bar blended up into a cup. Delicious!!

So here are the ingredients that I used for my smoothie..

I also used quick oats regular quaker oatmeal to thicken it up.

So all you do is throw your ingredients in the blender and blend them up. I usually put my ice cubes in first just because they are the hardest to be ground up.

Then put it your banana, I usually split it in half and throw it in there. You can even use two bananas if you want a stronger banana flavor.

Then scoop out the peanut butter with a large spoon and dump it in there. As demonstrated in the picture below.

Now pour about a cup of either chocolate milk or chocolate coconut water into the blender. You can use a bit more or less depending on how thick you want your smoothie.

Open the bag of oatmeal and pour it on top of everything in the blender, close it and turn it on. Let it blend for a minute or two. Or until you reach your desired consistency.

Here is the finished product.

After you try it out let me know what you think. Thanks and check back tomorrow for a homemade hummus recipe.

Healthy Grilled Chicken & Red Bean Salad

Hey my healthy fans, especially my “within a budget” college students!!

Here is a traditional salad made even easier and done in minutes….This has no cooking time and little preparation.

Ingredients are:

·         1 tin of baked red beans

·         1 container of mixed salad leaves

·         1 small bottle of your favourite salad dressing

·         1 pack of grilled chicken breast strips.

You can go to your favourite supermarket and pick up a mixed leaf salad container or you can buy your favourite salad ingredients separately.

Lettuce Leaves

Small Tomatoes

Chicken Breasts

Salad Dressing

You can get lettuce leaves, tomatoes, avocado, etc….you name it…but for my quick and cheap meal I got the mixed leaves from the supermarket (I hate spending time cooking J)

Mixed Leaves Salad

Precooked Red Beans

•     Grab a bowl and toss the desired amount of mixed salad leaves in
•     Open the tin of baked red beans and pour about half into another bowl
•     Open the precooked grilled chicken breast
•     Put the desired amount into the bowl with the baked red beans
•     Place in microwave for about 1 minute
•     Pour the warm chicken breast and red bean combination over the mixed salad leaves
•     Add your favourite salad dressing to it and…”voila”

Tasty Grilled Chicken and Red Beans Salad

EASY, SIMPLE, COST EFFECTIVE AND ONLY A FEW MINUTES IN THE KITCHEN!

It may be traditional but it’s easy and cheap…no time and money wasted.

Homemade Granola Bar with Quinoa flour

Homemade Granola Bar with Quinoa flour

Hi all this is Tracy W.

• This is actually my first attempt at making homemade granola bars, and wow they turned out fantastic. This is a great quick and healthy snack for you and the kids.

  

•  Make sure you have all of your ingredients laid out and ready to go

• 3 cups of large flake oats (High in fiber)
• ½ cup of olive oil (rich in antioxidants)
•  ½ cup of coconut oil (good for hair and skin)
• 1 ½ cups of quinoa flour (high in protein)
• 1 teaspoon of baking power
• 1cup of brown sugar
• 2/3 cup of goji berries (high in vitamin C)
• ¾  cup of walnuts (high in omega 3)
• ¾ of pumpkin seeds (high in antioxidants)
• ½ cup of raisins
• 2/3 of dark chocolate chips (increases blood flow to the brain)

• 1 cup of coconut flakes (rich in fiber)
• ¾ cup of dried cranberry (a good source of vitamins b12, vitamin B6, vitamin C, vitamin K, vitamin A)
• 2 teaspoon of cinnamon (1/2 teaspoon of cinnamon per day can lower LDL cholesterol)
• 1/3 cup of ground flax seeds (contains omega-3)
• ¾ cup of tart cherries (high in antioxidants)
• 1 cup of honey   

•        Pre heat oven to 325 degrees
•          Combine all dry ingredient

 

Granola Mixture

• Then combine the oils and honey

• Once all mixed together, line a flat baking pan with parchment paper. 
• The more you compact the mixture into the pan the better it will stay together.

• Place the pan into the oven for 25 minutes. 
• Once done let sit for 1 hour or more too cool.

• Once it has cooled down (make sure it has fully cooled, if not, it will crumble and won’t cut in to bars). 
• 
  
• Check out this link for great mores great ideas http://www.thekitchn.com/how-to-make-homemade-granola-bars-cooking-lessons-from-the-kitchn-176676