Recipe: Matcha Tea Latte

One of my favourite ways to start the day is with a matcha tea latte, and this is why……

• Is packed with antioxidants including the powerful EGCg
• Boosts metabolism and burns calories
• Detoxifies effectively and naturally
• Calms the mind and relaxes the body
• Is rich in fibre, chlorophyll and vitamins
• Enhances mood and aids in concentration
• Provides vitamin C, selenium, chromium, zinc and magnesium
• Prevents disease
• Lowers cholesterol and blood sugar

Matcha tea is an easy and simple way to add powerful health benefits to your everyday diet.

MATCHA TEA LATTE
Serves: 1

What you’ll need:
Milk frother List
Bamboo whisk
Small, shallow mixing bowl
Teaspoon
Matcha Tea Powder

Ingredients
½ cup hot water
½ cup almond milk
1 teaspoon matcha tea powder
1 tablespoon honey, maple syrup, or stevia to taste

Directions
Add the matcha tea powder to a small, shallow mixing bowl and gently pour the hot water into the bowl.
Using the bamboo whisk, whisk briskly in a up-and-down direction, to dissolve the powder.
Heat the almond milk or use at room temperature, whichever you prefer in a mug and pour the matcha water. If adding a sweetener, add here.
The matcha will dissolve quickly and easily. If you’re using a milk frother, place on the top of the latte and turn on, allow to froth and foam until your desired texture. 
Enjoy!

Recipe: Blueberry Spinach Smoothie

We’ve all heard about antioxidants and how beneficial they are to our health but what are antioxidants? Antioxidants can neutralize the process of oxidation and cellular damage which contributes to aging and disease. Blueberries and spinach are both antioxidant-rich foods so start your day with this smoothie and be on your way to a healthy, energy packed day.

Blueberry Spinach Smoothie
Serving: 1

Ingredients

• 1 ½ cups frozen blueberries
• ½ frozen banana
• 1 cup raw spinach
• 1 scoop whey isolate protein powder 
• 1 cup unsweetened almond milk
• 1 tablespoon honey
• 1 tablespoon flaxseed oil
• ½ cup ice cubes (optional)

Place all ingredients in the blender. Liquefy, pour in a cup and enjoy!

Recipe: Sautéed Asparagus & Peas

Spring has sprung and so have these veggies. Straight from the fridge right into this pan.

Sautéed Asparagus and Peas
Servings: 4
Total Time: 15 Minutes

Ingredients

• 2 tablespoons olive oil
• 1 shallot, finely chopped
• 1 garlic clove, minced
• 1 bunch asparagus spears, ends trimmed, cut into 1-½-inch pieces on a diagonal
• 1 cup thawed frozen peas
• Salt
• Freshly ground black pepper

Instructions
Heat the olive oil in a medium to large frying pan over medium-low heat. Add the shallots and cook, stirring frequently, until soft and translucent, 4-5 minutes.
Add the asparagus, ¼ teaspoon salt and freshly ground black pepper to taste. Continue cooking over medium-low heat, stirring frequently trying not to burn the shallots, for about 5 minutes or until tender-crisp. Add the peas and cook about one minute more until the peas are warmed through. Add a little more salt and pepper if needed and serve.

Recipe: Chicken Avocado Wrap

Easter weekend’s got you like “ugh, can’t eat another bite”….over indulged a bit too much on chocolate? It’s okay, bring this for lunch tomorrow. You’ll thank me later 😊👍

Chicken Avocado Wraps

Ready in: 20 minutes
Serves: 4

Ingredients

• 1 cup shredded cooked rotisserie chicken or pre cooked chicken breast cut into small cubes
• 1 ½ avocados, hollowed and cut into small pieces
• ½ cup plain Greek yogurt
• 1 teaspoon fresh parsley, finely chopped and divided
• ½ teaspoon sea salt
• ½ teaspoon crushed garlic
• 12-15 cherry tomatoes, quartered
• 4 ounces Gruyere cheese
• Juice from half a lemon
• 4 whole grain wraps
• 1 tsp. extra virgin olive oil

Instructions

• Place 1 ounce of Gruyere cheese onto each whole grain wrap.
• In a small bowl, combine Greek yogurt garlic and salt. Set aside.
• In a medium size bowl, combine avocado, tomatoes, lemon juice, and half of the Parsley. Set aside. In a skillet, brown the cooked chicken with the olive oil over medium heat for 3-4 minutes. While cooking, sprinkle with the remaining half of the parsley.
• Remove from heat and add ¼ of the chicken to each pita.
• Top the chicken with a drizzle of the yogurt mixture followed by a large spoonful of the avocado mixture. 
• Wrap, roll and serve.

Recipe: Crunchy Mac & Cheese

Crunchy Crust Mac and Cheese, yes please! I chose to use rotini in place of macaroni simply because the cheesy sauce wraps around each rotini and the spiral hangs onto it.This dish is also delicious as leftovers. Pack it for lunch 😊

Yield: 6-8 servings

Ingredients 

• 1 box (375g) whole grain Rotini
• 4 tbsp olive oil, divided
• 6 tbsp Panko bread crumbs
• 4 tbsp flour
• 1 tsp paprika
• 1 tsp salt
• ½ tsp black pepper
• 4 cups skim milk
• 1 cup shredded, reduced-fat Cheddar cheese

Directions

• Preheat the oven to 350°F. Coat an 10-inch x 10-inch baking dish with grape seed oil or any high heat oil spray.
• Bring a pot of water to a boil, and cook the rotini according to package directions. Drain, rinse with cold water and drain again. Set aside. Combine the bread crumbs and 2 teaspoons oil in a small bowl. Stir with a fork to evenly coat the crumbs with oil.
• Add the remaining 3 tablespoons plus 1 teaspoon of oil to a large saucepan. Set over medium-high heat. Whisk in the flour, paprika, salt and pepper until smooth. Add the milk, whisking constantly. Cook, whisking, for about 5 minutes, or until thickened. Remove from the heat. Stir in the cheese until it melts. Stir in the rotini. Pour into the baking dish. Top evenly with the bread crumb mixture.
• Bake for 15 minutes or until bubbling and golden. Allow to sit for 10 minutes before serving.

Recipe: Deconstructed Cabbage Rolls

It’s Monday! ….. wait, is the ! too much? Well, I’m excited because I’ve got the perfect no fuss, ready in 30 minute meal “DECONSTRUCTED CABBAGE ROLLS” AAAAAND you’ll have plenty for lunch the next day!! So this recipe makes it a !!! type of day …. Right? 😊👍

Ingredients

• 1 pound lean ground beef
• 1 onion, chopped
• ½ - 1 head cabbage, chopped
• 1 tablespoon olive oil 
• 1 clove garlic, minced
• 1 (14.5-oz) can diced tomatoes 
• 1 (8 oz) can tomato sauce (I use home made tomato sauce, you can use a low sodium, no sugar added brand)
• salt and pepper, to taste

Directions

• In a large pan, brown ground beef. Add onion and continue cooking until translucent. Drain extra fat in the pan. Return ground beef to the pan, add garlic and continue cooking for 1 minute.
• Add olive oil, cabbage, tomatoes, tomato sauce, salt and pepper to the meat mixture and stir to combine.
• Cover and simmer about 20 - 30 minutes until the cabbage is soft.
• Serve and enjoy!