Healthy Food that Tastes Good: Moroccan-Spiced Cauliflower and Carrot Salad

couscous

not my photo

 

Because Oprah is the most powerful person in the world, I’m going to be very careful not to plagiarize her incredible recipe. Instead I will just link you to it here:

Moroccan-Spiced Roasted Cauliflower and Carrot Salad with Chickpeas and Couscous

I will tell you that I was given this recipe by my friend Elexa. The ingredients are very inexpensive. It was very easy to make. It has vegetables and protein and it’s low in calories and fat. And it tastes delicious.

Give it a try tonight!

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Healthy Food that Tastes Good: Potato Salad

Guys, it’s half-way through August. There isn’t much summer left. Make the most of it with some picnic friendly food, and obviously, a picnic.

Try this potato salad recipe for your next excursion, just like how mom used to make, but waaaay healthier.

The following takes about 45 minutes to make and is a side dish for 10 people or a main for 5.potato

Ingredients

5 eggs
1 bag of mini potatoes (about 30 potatoes)
10 stalks of celery
3 peppers (I use red, orange and yellow)
1 bunch green onions
3 tablespoons low fat mayo
optional 1 avocado

Directions

Hard boil your eggs. Personally, I like to put the eggs in water, turn it on high and just leave them there for 30 minutes, but everyone has their own way for boiling eggs.

At the same time, put on a large pot of water and bring it to a boil. Once this is happening add the potatoes and leave them in there until you can easily stick a fork through one (10-20 minutes).

Chop up the onions, celery and peppers and put them into a big bowl.

You will probably have a couple of minutes of downtime here, especially if you have a chopping helper, so do with it as you will.

When the potatoes are ready, chop them up into what you think is bite-size (I quarter or half them) and do the same with the eggs. Add to the big bowl.

Stir in the mayo. If you plan on eating this all that day you can use an avocado instead of all or most of the mayo, which is delicious but does put a time limit on how long this will keep.

Enjoy!

Healthy Food That Tastes Good: Esquites

 

esquites

I only first heard of Esquites, or Mexican Corn Salad, in March when Kurt and I were down in Texas. We ordered it to “share” at the recommendation of the bartender, and like all delicious food we decide to split, I immediately ate almost all of it. I felt very happy because it was so delicious, but also sad because I didn’t think I’d ever get to eat it again. It never occurred to me that I could make it myself, until this week.

Because I literally made no modifications to the recipe, I’ll just give you the link to avoid any plagiarism accusations.

Esquites (Mexican Corn Salad) Recipe

The above serves 4 and has about 275 calories per serving if you use low fat mayonnaise.

Ok, maybe this isn’t the healthiest meal around, but it certainly isn’t the worst. And it tastes so good! To make sure you’re still getting all your other nutrients, I’d suggest pairing it with a big salad and a bit of protein.

Enjoy!

Healthy Food that Tastes Good: Power Banana Breakfast Mush**

**I never said it looked good

I half saw this on an Instagram feed and half read it on a fitness blog. Either way, I can’t take credit.

egg

Ingredients

1 banana
2 eggs
1/2 cup no-fat cottage cheese
a dash of cinnamon

 

Instructions

Basically you chop up the banana and mix everything all up in a bowl and fry it until it’s a texture you’re comfortable eating. And it’s absolutely delicious, super high in protein, less than 400 calories, and will fuel you for a tough morning workout.

If you are more adverse to eating mushy things than I am, another way to eat this is just fry up the banana, eggs and cinnamon pancake style and top with the cottage cheese. Just as good, just as healthy.

eggs

 

Healthy food that tastes good: Toasted Quinoa and Scallops

I like quinoa. It’s both harder to screw up than rice and healthier for you most other carbs. My boss knows I like it so he passes along every quinoa recipe he comes across which is really sweet. This one came from him, it was copied and pasted from his email and then modified slightly by me. Just covering my plagiarism bases.

image (5)

This is a terrible picture, I realise this, but it’s the only one I took. Apologies.

This recipe serves 8 with each portion having 271 calories according to My Fitness Pal.

Ingredients

450 g scallops
4 teaspoons reduced-sodium tamari or soy sauce
6 tablespoons olive oil
1 1/2 cups uncooked quinoa
2 teaspoons grated or minced garlic
3 cups water
2 cups snap or snow peas cut in halves or thirds or whatever you consider to be bite-sized
1/3 cup rice vinegar
1 teaspoon toasted sesame oil
1 cup thinly sliced scallions
2 red, orange or yellow peppers finely diced

 

 

Preparation 

quinoass

This is not my photo, but it’s much more aesthetically pleasing.

  1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
  2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon olive oil and quinoa. Cook, stirring constantly, until the quinoa begins to colour, about 6 to 8 minutes. Yes, you’re reading this right, don’t add the water, just cook the quinoa and oil. After 6-8 minutes, add garlic and continue stirring about 1 more minute. Add water and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes.
  3. Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
  4. Meanwhile, whisk 3 tablespoons olive oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl.
  5. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
  6. Remove the scallops from the marinade and fry in 1 tablespoon of olive oil over medium-high until firm and well, cooked.
  7. Gently stir the scallops into the quinoa salad.
  8. Serve and enjoy, both the delicious meal and the compliments you will surely receive.

Healthy Food That Tastes Good: Chilli Lime Quinoa Salad

I, like every other woman I know right now, am currently on a diet. Summer’s coming y’all. I think what’s going to save me through all this, the thing that’s going to keep me happy and satiated are quinoa salads. Here’s a recipe that I invented and feel pretty proud about because it’s delicious and only 350 calories a serving.

Ingredients/Directions (serves 6)

1 cup of quinoa (uncooked)
Cook this (bring to a boil with 2 cups of water and then simmer for about 20 minutes)sld

Meanwhile chop these things into small pieces and put them into a bowl:
1 large cucumber
2 medium peppers–I like orange and yellow, but your choice
1 bunch green onions
1 package of smoked tofu
1 can of corn
2 mangos
1 avocado
1 bunch cilantro

Add in the quinoa

Make this sauce (you can play with ratios here if you like, totally allowed)
6 tbsn olive oil
3 tbsn honey
2 tspn chilli powder
1 tspn garlic powder
1 tspn ground ginger

Pour this yummy sauce all over your salad and you’re good to go!

 

10KM Training

I ran my first 10km race in 2009 with a time of 1:01. For me then it was a great accomplishment. I’ve run a 10km race every year since with times between 56-58 minutes. I’ve never trained because 10km was a distance I could do in my sleep. But, as I’ve mentioned here before, I’ve let my fitness slide over the last year. A week and a half ago I ran my first 10km in several months in 1:25. I’ve got some work to do. I need to start training.

In addition to being less fit than in previous years, I’m also older. Weird, right? I’m 31 years old, which isn’t really old, but is old enough to start feeling aches and pains that weren’t there before. It’s old enough to feel the repercussions of not stretching. It’s old enough to have to do things differently. So for the past couple of weeks and for the next couple of months, I’m going to go about my 10km training in a new (to me) way.

Run. In the past, increasing the distance and frequency of my runs was the only way I’d train for anything.  Seemed obvious, at least it did to me. I intend to do exactly that again. I want to run 3 x a week, with at least one of those runs being 10km or longer and the distances building as my fitness improves. Easy. However, what I’ve never worked on before is my speed. I’m a slow and steady kind of girl and honestly, I find it challenging to push myself speed-wise when running alone. And here’s yet another reason why I love my bestie Katie–every time we run together she pushes me to be faster. As long as we continue running together every week or so I’ll definitely be able to see my speed improve.

Yoga. I never used to stretch. Ever. What was I thinking? I’ve had problems with my hips before, nothing serious, but definite discomfort. If I spend my days sitting at a computer and my evenings running, I’m not doing anyone’s hips any favours. So I’m going to build 2 yoga classes a week into my fitness schedule. Stretching is important for my hips and my body and I won’t ignore that fact this time.

Strength training. This time last year I was having knee pain any time I hit the 15km mark in a run. I saw a physiotherapist about it and she basically told me that my butt wasn’t strong enough to sustain long runs, so my knee was having to compensate. She gave me a list of strength training exercises and a strap to help me do them. I’ve probably done them 6 times in the last year. I’m dumb. If I want healthy knees (and a less flabby butt) I need to incorporate strength training into my routine. My goal is twice a week.

So there’s that. Running, yoga and strength training  are going to dominate my fitness schedule until the end of May, with a few hikes and squash games thrown in here and there for good measure. Here’s how my first week of training went:

Saturday: 10km trail run
Sunday: 60 minute yin yoga class
Monday: 5km trail run; 20 minutes legs
Tuesday: 45 minute hatha yoga class; 10 minutes core
Wednesday: rest
Thursday: 5km run
Friday: rest

What do you think? Have you ever trained for a 10km? Is there anything I’m missing?