Nutrition
Awesome steak marinade
Maybe today is the start of your long weekend already if you booked off Friday. Or perhaps you can hardly wait for 4pm to come tomorrow and then three whole days of freedom!
Here is one last recipe to share before you go. It’s a smoky, Spanish-style marinade that is perfect for steak or chicken, but mostly steak. Paprika, garlic and cumin all have anti-inflammatory components for good health.
Ingredients
-1 Tbsp sweet smoked paprika
-1 clove garlic, minced
-1 tsp ground black pepper
-1/2 tsp ground cumin
-1 Tbsp Kosher salt
-1 Tbsp fresh thyme
-2 Tbsp olive oil
-1/2 lemon, juiced
Preparation
1. Combine all the dry ingredients together in a small bowl.
2. Add minced garlic to dry ingredients.
3. Juice lemon into bowl.
4. Drizzle olive oil into dry ingredients and whisk.
5. Once marinade is done place meat into bowl and coat.
serves 2.
Tip: you can marinade the meat in the bowl, covered for up to 2 days.
Enjoy.
May long weekend recipe
In my Winnipeg boot camps this morning I heard many boot campers mention how they cross off the days until the May long weekend – for many Manitobans the unofficial start of the summer season.
While I have a summer grilling guide ready for you on Friday, I’m going to give you an extra recipe that is made from one of my favorite grains – quinoa (pronounced keen-wa). Quinoa is delicious and versatile, plus for those like me who eat gluten free, it’s packed full of protein, fiber and complex carbohydrates.
Quinoa Pesto Pilaf
You can serve this dish alongside barbecued fish or chicken or try it with grilled chicken kabobs and a Greek salad (will be in my recipe guide).
1 cup quinoa (be sure to rinse it thoroughly to wash off the bitter film on it)
1 cup chopped, drained oil-packed sun dried tomatoes
3 Tbsp pesto (you can use a store bought or try this homemade recipe below)
1 Tbsp olive oil
Freshly ground black pepper
1. In a saucepan, bring 2 cups water to boil over high heat. Add quinoa, reduce heat to low, cover and simmer for 20 minutes or until quinoa is tender and liquid is almost absorbed. Remove from heat and let stand, covered for 5 minutes.
2. Using a fork, gently stir in sun dried tomatoes, pesto and oil. Season to taste with ground pepper.
Pesto
If you visit northwestern Italy then you’ll find pesto on every menu at every restaurant…it’s a staple because that’s where it originated from. Bright green basil, rich olive oil and just enough garlic, it’s a fresh taste for rice, quinoa or pasta. This is a recipe for 3-4 servings, but pesto can keep in the fridge for a couple days.
Kosher salt
5 cups fresh basil leaves (about 1 bunch)
1/4 finely grated Parmesan
1 Tbsp pine nuts
1 garlic cloves, coarsely chopped
1/4 or a bit more extra virgin olive oil
1. Bring a large pot of lightly salted water to boil. Set a colander in a large bowl of ice water (makes it easier to strain the basil later). Working in batches, blanch basil for 10 seconds in hot water then using a slotted spoon transfer basil to colander in ice water, letting cool completely. Set aside 1/2 cup blanching water.
2. Drain basil by lifting colander from ice water. Using your hands, squeeze excess water from basil; transfer basil to paper towels.
3. Place blanched basil, 1/4 cup Parmesan, pine nuts and garlic in a food processor. Pulse until well combined, adding blanching water by tablespoons full if needed to thin it out. Process until a smooth, thick purée forms, about 1 minute.
4. Transfer bail mixture to a medium bowl and stir in olive oil. Season to taste with salt.
Enjoy.
Speaking of basil, I just had to include this funny video of another Basil…Basil Fawlty and my favorite skit on the Germans.
Mother’s Day Breakfast (dad, kids…read this)
With Mother’s Day happening this Sunday (and don’t even think about forgetting mom, shame on you), I wanted to share with you a breakfast menu that dad and the kids can make for mom while she earns a well deserved breakfast in bed.
It includes the perfect combination of carbs, protein and good fats plus all the wholesome foods that I always tout on the blog posts. I have included a PDF link that allows you to print this out on nice paper to give to mom as part of a lovely presentation so she knows what’s on the menu.
I wanted to make this an easy breakfast to prepare that doesn’t require you going to culinary school.
Start off mom with a glass of cold water and a lemon wedge in it to help cleanse her liver and aid with digestion.
Then brew up a pot of high quality coffee (or tea). Cornelia Bean at 417 Academy Road has some fine coffee to choose from. For breakfast a medium blend coffee might be a good pick such as the Columbia Supremo. For tea, my personal favorite is Scarlett Runner.
Serve mom her main course, first. It should not be cold, so be sure to keep warm in the oven until everything is ready to plate. After she has finished, bring out the dessert and check if she needs a refill of her coffee or tea.
Main Course
A taste of French Country
*note, you’ll need to multitask this by making the omelet in one pan while doing the potatoes in another. Turn your oven on low to keep everything warm while you get your toast ready (if you need to)
French Country omelet & toast
3 Vita free range eggs
3 Tbsp 1% milk
2 Tbsp butter
1/4 cup fresh mushrooms, sliced thinly
2 slices oven roasted turkey breast, natural selection from Safeway deli, diced
1/4 cup green peppers, diced
1 Tbsp white cheddar cheese
Ground pepper to taste
1 tsp Rosemary spice
1 Roma tomato, for garnish
Orange slice, for garnish
1. Crack the eggs in a glass mixing bowl and beat until they are frothy.
2. Heat a heavy bottom sauté pan over medium heat. Add butter and let it melt.
3. Sauté mushrooms, peppers and turkey for about 1 minute.
4.Add the milk to the eggs and season with ground pepper and Rosemary. Grab a whisk and then using some muscle power, whisk those eggs like crazy (this beats as much air into the eggs as possible).
5. Pour in the eggs and let cook for about a minute, or until the bottom starts to set.
6. With a heat resistant rubber spatula, gently push one edge of the egg into the center
of the pan, while tilting the pan to allow the liquid egg to flow underneath. Repeat with the other edge until there is no liquid left.
7. The eggs should resemble a bright yellow pancake and should be able to slide around on the non-stick surface.
8. Gently flip the egg pancake over and cook for a few seconds to make sure all egg liquid is cooked.
9. Add the sauteed mushrooms, peppers, turkey and then add the cheese to the middle of the omelet and cook for a minute. Cover with a lid.
10. Garnish with fresh parsley.
11. Serve with 1 slice of Tall Grass Prairie spelt toast and butter.
12. Garnish plate with sliced Roma tomatoes and 1 orange slice.
Rosemary Hashbrowns
6 – 8 creamer potatoes, quartered.
1 tsp olive oil
Sea salt
Ground pepper
1 tsp Rosemary
1. Wash and cut creamer potatoes into quarters.
2. Put into a ziploc bag and add remaining ingredients. Seal ziploc bag and mix well. Place in microwave, heating for 2 minutes to soften up potatoes.
3. Heat skillet to medium high heat.
3. Put slightly cooked potatoes into skillet and cook for 2 minutes, being sure not to over cook potatoes (burnt potatoes aren’t very appetizing) 
Dessert
Fruit Parfait
1/2 cup low fat Astro Greek yogurt, plain
1/2 cup fresh strawberries, sliced thinly
1/4 cup fresh blueberries
1/2 apple, cut into bite size chunks
2 tsp slivered almonds
1 tsp organic honey (don’t buy the BillyBee variety from the grocery store, but get a high quality, non pasteurized honey like wildflower or clover honey from Vita Health)
1. Get a nice bowl or parfait dish to serve this dessert.
2. Place fruit in bottom.
3. Spoon yogurt on top of fruit. Drizzle honey over. Sprinkle with almond slivers.
Serve chilled.
For an extra special treat for mom’s sweet tooth, go to Vita Health and buy a Green & Black’s organic dark chocolate bar. Place two pieces on top of the yogurt parfait. Chocolate has antioxidants and this variety is high quality.
So, dad…kids, don’t make an excuse that you didn’t know what to make mom for breakfast. I laid it all out for you in this blog.
Mom, enjoy!
The truth about store bought condiments
Now that May is here we can start crossing off the days until the official start of Summer – May Long weekend!
The grocery stores are already onto this one as I saw aisles starting to fill with all those condiments that are loaded into hotdogs and hamburgers each long weekend.
But dear reader, please read this so you can find out the truth about those condiments and learn the Top 5 healthiest ones to help your fat loss.
The Good, the bad and the ugly.
Let’s start with the ugly ones.
1. Mayo. Sorry, but most mayos contains processed refined soybean oil as the main ingredient. Fact: there’s nothing healthy about store bought mayonnaise. It causes internal inflammation and messes up the balance of Omega-3s and Omega-6s because there is an excess of Omega-6 fats. If you could find a brand with 100% olive oil, then this would be a healthier choice.
2. Ketchup. Yes, ketchup does contain tomatoes, which is a good source of lycopene. BUT, ketchup does contain a high level of sugar and the bad high fructose corn syrup. If you like ketchup, keep it to small quantities. One teaspoon is equal to 20 calories. Seriously?? Think about how much you plop onto your burger or fries. If you can make your own ketchup, all the better.
3. Barbecue sauce. Oh no. It’s actually worse than ketchup because it has even more sugar and high fructose corn syrup.
4. Salad dressings. Don’t be fooled by the store bought brands that say “Low Calorie” or “Fat Free”. There’s not much healthy in these dressings because they contain processed soybean oil and high fructose corn syrup. Even those with olive oil in the ingredients, only contain very small amount of it. Solution: make your own with real cold-pressed olive oil, balsamic vinegar, fresh garlic, sea salt and ground pepper.
Now to the good…
Here are my top 5 picks for healthy condiments, some you can buy, others can be made from scratch.
#1 – Mustard: Mustard is one of the best. It has no added sugar and it is a powerful source of antioxidants found in the mustard seed. And, as a bonus, most yellow mustards contain turmeric and paprika (anti-cancer fighters).
#2 – Guacamole: Avocado and the end result of guacamole is a super food. It has lots of healthy fats that keep you satisfied for longer. fiber, vitamins and minerals and antioxidants. If you buy pre-made guac from the stores just read the labels to make sure there are no artificial ingredients.
Home made quacamole
Ingredients
- 3 avocados – peeled, pitted, and mashed
- 1 lime, juiced
- 1 teaspoon salt
- 1/2 cup diced onion
- 3 tablespoons chopped fresh cilantro
- 2 roma (plum) tomatoes, diced
- 1 teaspoon minced garlic
- 1 pinch ground cayenne pepper (optional)
Directions
- In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.
#3 – Salsa: So as a recap, ketchup – unhealthy due to the sugar. Salsa, though rarely has any sugar in it. Salsa is mostly veggies so you can’t go wrong with it. Some brands to look at are Mrs. Renfro’s or Newman’s Own organic salsa. Try replacing ketchup with salsa and enjoy a new explosion of flavor.
#4 – Hummus: Here is what hummus contains – chickpeas, tahini, garlic, lemon and olive oil. Make your own to avoid some of the unnatural ingredients found in store bough varieties. If you do buy it, look for ones without soybean oil or canola oil and instead have olive oil. Hummus can be used as a dip for veggies or as toppings for your hamburger.
#5 – Pesto: Pesto is a mashed mix of garlic, pine nuts, basil, olive oil, and grated cheese. The garlic and basil provide antioxidants and the nuts have heart health benefits.
*****
So there you have it, the top 5 healthy condiments for your next barbecue. Don’t be afraid to indulge on these. Enjoy.
Is your office a diet trap?
As a Winnipeg personal trainer, I’m really lucky to not have a typical job…and certainly not a desk job.
But a lot of Winnipeggers do.
When I talk to many of my boot campers about nutrition what I end up finding is that the office place can be a nightmare for healthy eating.
Here’s why.
1. 
Short lunch times, meaning you have to rush to eat in under 20 minutes and this can affect your body’s response to being full.
2. Sabotaging colleagues. Okay, who brought the donuts?! It’s hard to stick with your trainer approved meal plan when your colleagues bring in warm sweet full fat Tim Hortons donuts, mmmm….donuts. 
3. Vending machines. Funny, the last time I saw a vending machine it didn’t contain fresh fruit.
Forty-seven percent of Canadian employees say that office snack options keep them from eating healthy.
So here are some solutions to help you out.
Healthy office #1 – create an office environment that is free from unhealthy snacks. Most people actually want to eat healthy but get caught up in the group think and settle for the crap the few bring in. By setting an office policy about healthy snacks like Fruit Friday, you can get everyone in board to better their health and actually be more productive since you all won’t be experiencing sugar highs and crashes from all those donuts.
Healthy office #2 – stock your desk with durable fruits like apples, oranges, bananas, pears, peaches and kiwis. These can last a week no problem, but be sure to buy them less than ripe so they have time to ripen during the week and not go bad. Veggies can also be an option like carrots, peppers, snap peas and cherry tomatoes. Or try mixed nuts ( as long as your workplace doesn’t have a nut free policy).
Healthy office #3 – get a mini fridge for your office. This is my favorite option because the food choices to keep are wonderful, everything from yogurt and cheese to cottage cheese and eggs. You can also keep berries, veggies and hummus there, too.
A healthy office is entirely doable. It does require some planning on your part but the benefits are many including a smaller waist line.
Yours in health,
Sara
