Everyday Vinaigrette

Here is my everyday go to dressing for mixed greens. Tonight we had arugula with some alfalfa sprouts, cherry tomatoes, chopped scallion, and pumpkin seeds for crunch.

In a mason jar, put 1/4 cup extra virgin olive oil, about 2 tbsp apple cider vinegar, a dollop of grain dijon  mustard, a spoonful each of miso paste and orange marmalade, a clove of minced garlic, salt, pepper. Mix it up and use it over a few days as you need it. 

Beet Power Smoothie

This was a yummy post yoga smoothie. This morning the weather was perfect for an hour long yoga session right in front of the monument on Mount Royal. I was in heaven. Then came home and had this.

In a one serving smoothie maker, blend together a handful of frozen blueberries, a dollop of vanilla yogurt (plain would work too), about half a cup coconut water, 1 scoop of vanilla protein powder, 3 sliced beets (plain, cooked, from a can) and top it off with a splash of almond milk. It's that simple. 

Moolicious and Vitaminey! 

:) 

Vermont Brats with Sauerkraut, Chicken and Salad

One of the reasons we love going to Vermont is the food.  Of course there is the lake, swimming, boating, napping, Ben and Jerry, fresh country air and just being away from the noise of the city. Mike loves to do his charcoal grill, open a beer and grill whatever I bring to him. As my brother says, "Mike is the most meticulous griller he knows." We spent a day in Burlington where they opened up a new Trader Joe's store. They have the great Organic produce at great prices and their wine and beer section is out of this world! So we stocked up on goodies, drove back to the cottage and started making dinner. We shared this meal just before sunset and it couldn't have been more perfect. Just when I was getting full and sad because it was almost over, I remembered that we had Ben and Jerry's Blueberry Frozen Yogurt for dessert! :) enjoy.

For the Sauerkraut and Brats and baby potatoes:

Boil your baby tatoes for about 20 minutes in salted water, set aside. 

In a pot, heat up oil, half a sliced onion, 2-3 cloves chopped garlic. Just when fragrant, add a jar of wine sauerkraut (I rinsed mine first because the salt can be too much). 

Add your potatoes.

Add a chopped tomato. 

Add some pepper, hot red pepper flakes and smoked paprika.

Add half a bottle of Heifeweizen beer and allow to simmer. 

Get the best Bratwurst sausage you can find and get them on the grill to get that smokey flavour....maybe 10 minutes. Remove, chop up and put in your frying cabbage. 

Cover, allow to simmer at a low heat and then forget about it until everything is ready.

Drink the rest of your first Heifeweizen :) 

For the boneless, skinless chicken thighs:

Drizzle with olive oil, season with sallt, pepper, dry rosemary, lemon zest and juice. Keep it simple. Let the charcoal do most of the flavouring! Add to the grill and cook for about 25 minutes, while flipping. 

For the corn: 

Break into halves, brush with coconut oil, sea salt and pepper and add to grill for some slow cooking. 

For the green beans:

Prep a foil packet with two pieces of foil, drizzle oil on the foil, add your beans, more oil, salt, pepper and slices of fresh garlic. Wrap up and throw on the grill.

For the salad:

In a bowl, whisk together lemon juice, zest, garlic, olive oil then add your chopped tomatoes, greens and sliced red onion. When ready to eat, simply mix it together. 

Moolicious! 

Flourless Energy Bites

I can't call these cookies although the process of making them is the same....They have all kinds of healthy ingredients and don't take too long to whip up. When you feel the need to cheat, but don't want the guilt the next day, I think these are the perfect option. I have trouble measuring, but I will try to estimate what went in so you can make them too! The bananas would replace butter and the oats and dry stuff replace your flour. There is no need for it!

First, in a frying pan, toast up a handful of chopped hazelnuts, walnuts and pumpkin seeds on medium  heat until you begin to smell them. Set aside.

Everything gets added In a large bowl: 

Add a tsp of walnut oil

Mash up 2 large bananas really well

Add a drizzle of agave nectar for sweetness

Add a drop of almond extract

Add about 1 tbsp of unsalted, organic peanut butter (nutty or smooth).

Add 1 egg white to bind

Add your nuts/seeds

Add a tbsp chia seeds

Add a handful semi sweet chocolate chips

Add two cups large cooking oats (however, you may need to add some more to get that "cookie dough" texture, so don't put them away just yet.

Add 1 scoop vanilla protein powder (although chocolate can work too since you will add some cocoa powder)

Add a tbsp full of cocoa powder.

Mix all together and form nice sized cookie-like shapes. ***now, if you find the mixture too wet, simply add more oats until it comes together a little better.

Bake at 350 for about 12 minutes. 

They will be soft and chewy when you are done. 

Enjoy with a post-workout glass of chocolate milk!!!

Moolicious! 

Poached Salmon and Beet and Veggie Soup

We aim to eat clean and healthy all year, especially in the summer. For tonight's supper, I served poached salmon with wild rice and mixed greens. You can switch up your sides for this too. The bad I Pad picture does not do this meal justice! Enjoy.

For the soup, get all ingredients prepped and ready to drop in the pot.

- grate 3 medium sized beets, and slice up the stems, finely.

- dice 1 shallot 

- 1 generous tablespoon of Miso paste

- mince 3 cloves of garlic

- cut the kernels off two cobs of fresh corn

- cut a handful of yellow wax beans

- dice up a third of a red pepper.

- strain half a can small white beans (use the other half for bean salad the next day!) 

- chop one fresh green onion for the end. 

Step by step, super simple:

1. Heat olive oil in your pot and sauté the garlic, shallot and beet stems. Add the miso paste and a cube or tbsp of boullion (I use Better Than Boullion soup base- chicken...but vegetable could work too).  

2. Add your beets, wax beans and stir.

3. Add two cups boiling water and salt and pepper.

4. Bring to a simmer, turn to low heat and cover for 10-15 minutes. 

5. After this, add peppers, corn, and white beans, and allow to cook for another 5-8 minutes.

6. When ready to eat, add the scallion and voila! 

For the salmon: 

In a frying pan, place your salmon (I used two nice-sized filets) put 1/2 cup rosee wine, half a lemon, 2 scallions, salt and pepper and enough water to almost cover the top of the salmon. 

Bring to a simmer and cook for 10-12 minutes, depending on the thickness of your fish. 

Remove with a slotted spoon and squeeze it with another hit of lemon. 

Moolicious Meal!