Salmon Skewers

Want a quick, easy, and HEALTHY bbq meal? Salmon a lean source of protein, high in omega-3 fatty acids. Omega-3 fatty acids play an important role in heart health.

Since summer is here, we are always looking for new ways to use the BBQ at dinner time. These salmon skewers can be made on the bbq or even in the oven if you do not have one.

Salmon Skewer 2

What you will need: 

  • 1 large salmon fillet (I usually get my salmon from costco.. or you can buy multiple smaller salmon fillets at your local grocery store. However, try to buy a thicker one for easier “skewer-ing”.)
  • 3-4 lemons, slices thinly into large coin shapes.
    Olive oil to drizzle.
  • Whatever spices you may like. I used a touch of paprika, chili powder, cracked ground pepper, cajun, and garlic powder.

Directions:
1. Create your skewers first using double skewers as seen in the picture. In between each salmon piece, place a folded lemon on the skewer.
2. Preheat the barbeque or oven while you begin to spice your skewers.
3. Drizzle the skewers with olive oil and add your desired spices.
4. BBQ or bake your skewers wrapped in tinfoil drizzled with olive oil. This will help to avoid sticking to the grill or loss of salmon.
5. Remove from the grill/oven after ~15-25 minutes. When your fish fillet begins to flake easily when touched with a knife or fork it is cooked and ready!
6. ENJOY!

I love to pair my grilled salmon with grilled asparagus. Especially local fresh Ontario asparagus.

Salmon Skewer1

Mexi-Quinoa Bake

Mexi-Quinoa Bake

 

Ahh!! We all love one-dish quick and easy meals. Right? Especially if they’re healthy ones. This Mexi-Quinoa bake is healthy, quick, delicious, and has just the right amount of spice. This recipe uses ground chicken instead of the traditional use of ground beef. Quinoa instead of rice. Nutritional yeast to lower the use of cheese. AND non-fat greek yogurt instead of sour cream. SEE! It is so easy to make delicious dishes with healthy ingredients.

Mexi Quinoa Bake 2

Ingredients (makes 4 large servings):

1/2 cup uncooked quinoa
1 1/4 cup vegetable broth (or chicken broth)

1 lb ground chicken
1-2 tbsp olive oil
1 tbsp chili powder
1 garlic clove, crushed

1 orange pepper, chopped
1 red pepper, chopped
1 small red onion, chopped
1 large tomato, chopped
1/4 cup frozen corn niblets
1 garlic clove, crushed

Top layer:
1/2 tbsp chili powder
1 tbsp nutritional yeast (can be found at bulk barn)
1/4 tsp cumin
2 tbsp shredded marble cheese/cheese of choice

Toppings:
0% plain greek yogurt
Freshly chopped tomato
Chopped fresh cilantro

Directions:
1. In a small pot, bring quinoa in vegetable broth to a boil, lower the heat, then allow to simmer until cooked (~25 minutes). **Follow the regular quinoa cooking directions on package ..just replace the water with vegetable broth for extra flavour**. You can also use chicken broth too.

2. In a large skillet on medium-high heat, add olive oil and the ground chicken. Break up the chicken with regular mixing. Add in the chili powder and garlic.

3. While the chicken is cooking, prep your vegetables. Chop and dice and put in a bowl. You will add the veggies and more garlic to the chicken skillet when the chicken is fully cooked.

4. When the ground chicken is cooked thoroughly (no pink throughout ~20 minutes cook time), add your diced/chopped vegetables.

5. Saute veggies with the chicken on medium heat for about 7-10 minutes. Turn oven on to preheat at 350F.

6. When quinoa is fully cooked, pour it into the bottom of a casserole dish.

7. Add the chicken/vegetable mixture on top of the quinoa layer.

8. Add the last top layer – sprinkle the chili powder, nutritional yeast, cumin, and cheese evenly across the top.

9. Bake on 350F for ~17 minutes and broil for the last 2 minutes.

10. Top your dish with plain greek yogurt (healthy alternative to sour cream), tomato, and cilantro…..and ENJOY 🙂

Nutrition Facts: (per 1 LARGE serving):
375 calories
38 g protein
18 g fat
28 g carbohydrates

 

Mushroom Turkey Burgers (189 cals + 13.4 g protein!)

BBQ season is on its way!! (even though it might not look like it right now with that new batch of snow on the ground). I love bbq’ing even when it is cold out. Last night I created a new healthy turkey burger recipe so you can eliminate those box-bought burgers that are backed with ingredients… you can’t even pronounce.

Nutrition Facts per 1 burger patty: 189 calories, 2.5 g fat, 27.6 g carbs, and 13.4 g protein.

Mushroom Turkey Burg 3

For few calories you get high amounts of lean protein that will leave you satisfied after dinner.

Ingredients (makes 4 burger patties):
1 lb. lean ground turkey (you can use ground chicken if you prefer it)
1 tsp cumin
1/2 tsp basil
1 tsp garlic salt
1/3 cup red onion, chopped finely
2 cloves garlic, crushed
2 tbsp egg whites
2 tbsp brown rice flour
1/4 cup sauteed mushrooms

Directions:
1. Start with sauteing your mushrooms on medium-high heat in a skillet with 1 tbsp olive oil for ~7-10 minutes. When finished, set aside.
2. Mix all other ingredients thoroughly in a large bowl – you may need to use your hands!
3. Add mushrooms to the mix. Thoroughly distribute and mix.
4. Spread a sheet of tin-foil on the counter. Drizzle to cover it with olive oil (this is to prevent sticking).
5. Make 4 burger patties and set them on the tin foil.
6. Preheat the BBQ.
7. Cook the burger patties on the tinfoil on the bbq for about 15 minutes (flip to brown each side. Then move onto the grill when the outside layer of the burger is cooked enough that it wont fall through!
8. Brown each side. ~another 10 minutes. (Therefore a total cook time of ~25-30 minutes)
9. Voila! Check that there is no pink throughout and that they are fully cooked. Enjoy 🙂

Mushroom Turkey Burg

I usually eat my burger plain on a bed of lettuce and we served ours with a side kale salad. My dad however, topped his burger with gouda cheese, onion, and an egg bun and LOVED it.

Either way is absolutely delicious and these burgers are very filling.

 

Taco Salad Bowls

Taco Salad Bowls

OH baby! These Taco Salad Bowls are drool-worthy and can be made in 20 minutes (if you don’t have to make them pretty and try to take nice photos of them LOL)

Makes 3-4 bowls (depending on how much chicken everyone wants):

Ingredients:
1 lb lean ground chicken
3 tbsp olive oil
1 clove garlic, crushed
1 1/2 tbsp chili powder
1/2 tbsp cumin
1 head of iceberg lettuce
1 red pepper, sliced
1 orange pepper, sliced
1/2 red onion, chopped/diced
1 1/2 cup frozen corn niblets
1 large tomato, sliced
1 large avocado
Salsa to taste
Plain 0% Greek yogurt to taste (a healthy alternative to sour cream).
As desired: Mary’s Gone Crackers to crumble on top
As desired: shredded marble cheese

Directions:
1. In a large skillet with 2 tbsp olive oil, put it on medium-high heat and cook the ground chicken. You should be mixing it regularly, add in the chili powder, cumin, and garlic. Mix until brown with no pink left throughout. (About ~15-20 minutes)
2. In a small skillet, saute the peppers and onion skin 1 tbsp olive oil (~7-10 minutes). Heat the frozen corn niblets in the microwave following package instructions.
3. Prepare your bowls:
Add the chopped lettuce on the bottom of the bowl, top with avocado, tomato,sautéed vegetables, corn, and chicken.
4. Add Mary’s crackers crumbled on top (a healthier alternative to tortilla/nacho chips) and add shredded cheese as desired.
5. Sauce it up with salsa as your topping and plain 0% greek yogurt!

 

Taco Salad bowl

I used my moms home-made salsa to top. I will be posting our family recipe for that very soon if you are a dare-devil and into the hard work of canning. It is delicious!

I hope you enjoy this recipe.

Until next time friends. xx

Mexican Tortilla Bake (Gluten-Free)

Hello!!!! …. it’s me!!!

I am back in Canada and back with my OVEN! WOOO! So of course I rushed into the kitchen to create some new recipes.

Mexican Lasagna

Today’s creation was a Mexican casserole/lasagna type dish. I used Food For Life‘s gluten-free brown rice tortillas to make the layers. It is an easy filling dish to make for a potluck, a one dish dinner, etc…. with only 135 calories per serving!!! There are 2 layers. Layer 1 consists of peppers, tomato, onion, and Enchilada sauce. Layer 2 consists of ground chicken, habanero peppers, beans, corn, cheese, and enchilada sauce. You can easily tweek this recipe to be vegetarian by removing the chicken and swapping for extra veggies, beans/lentils, or cooked quinoa.

Ingredients (serves ~12):
2 tbsp olive oil
1 clove garlic, crushed
1 yellow pepper, chopped
1 orange pepper, chopped
1 red pepper, chopped
1/2 large red onion, chopped
1 lb lean ground chicken
1 pack (6) Food for Life brown rice tortillas
3 large tomatoes
1 Habanero pepper
1 cup corn, frozen
1 cup black beans, rinsed drained
3 tbsp chili powder
2 tbsp cumin
1 package (8oz) Enchilada Sauce (I used Frontera Red Child Enchilada Sauce from Farmboy)
Sprinkle grated cheese on top

Instructions: 

  1. In a large skillet, sauce the peppers and onion in 1 tbsp of olive oil.
  2. In a large casserole dish, spread olive oil on the bottom and then distribute tortillas to cover the bottom of the dish.
  3. Add the sautéed peppers on top of the tortilla layer. Add the chopped tomatoes to this layer. Distribute half of the enchilada sauce evenly on this layer.
  4. Cook the ground chicken on medium-high heat in the skillet with regular mixing. Add 2 tbsp of chili powder and 1 tbsp of cumin.
  5. Add another layer of tortillas on top of the veggie layer.
  6. Add the cooked ground chicken on top of the tortillas. Add 1 chopped habanero pepper, the corn, beans, distribute the rest of the enchilada sauce, and add cheese as desired.
  7. Sprinkle 1 tbsp of chili powder and 1 tbsp cumin evenly about the top.
  8. Bake at 350F for ~20-25 minutes. Put it on broil for the last 5 minutes to brown the cheese on top.
  9. ENJOY!! (nutrition facts below)

Mexican Lasagna 2

Nutrition Facts Per Serving:
Calories:135 calories
Fat:5.7g (2.2 saturated)
Protein:9.7g
Carbohydrate:7.6g
Sugar: 1.3g

Spaghetti Squash Ft. Chicken Meatballs and a Vegetable Tomato Sauce (Gluten-Free)

Throwback to one of my favourite recipes! Craving this right now. Spaghetti squash is one of favourite swaps for regular spaghetti noddles.

A Teaspoon of Bliss

Spaghetti Squash

Whooooo says spaghetti has to be unhealthy to be delicious? Spaghetti Squash is a great source of Beta Carotene which converts to Vitamin A within our body. Vitamin A maintains healthy vision and skin.

INGREDIENTS:
Noodles:
1 spaghetti squash
Directions: Preheat oven to 425. Poke squash multiple times with a fork. Put in the microwave for 3 minutes on high. Cut in half and remove seeds (like carving a pumpkin). Place on a baking sheet and put into the oven for ~30-35minutes until soft. Allow to cool for a minute and then using a fork, scrap the squash into “noodles”.

Chicken Meatballs
2 tbsp olive oil
1 lbs lean ground chicken
1/4 cup almond meal
2 tbsp egg whites
2 cloves garlic, crushed
1/4 cup red onion, chopped
1 tsp oregano
1/2 tsp ground pepper
Directions: In a skillet on medium-high heat, add 2 tbsp olive oil. Combine the rest…

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Eggplant Quinoa Lasagna – Guilt-Free!

Everyone loves lasagna on cool winter days. It is such a hearty meal but, the traditional lasagna has a bad rep with all that cheese, ground beef, and refined carbohydrates (white pasta!).

So, since I was craving something like lasagna… I decided to make one with a healthy twist. This lasagna is made from quinoa, eggplant, and veggies. The only cheese it contains is the little bit that I grated on top. Instead of ricotta or cheese in the inside – I created a layer using Skotidakis Jalapeño Greek yogurt dip. 

As a vegetarian dish, low in fat, and with protein coming from the quinoa… it is completely guilt-free.

Veggie Quinoa Lasagna

Ingredients:
1 cup uncooked red/white quinoa
1 can diced tomatoes (796mL)
1.5 tsp italian seasoning
1 tsp oregano
1 tsp basil
1 clove garlic, crushed
1 orange pepper, chopped
1 red pepper, chopped
1 small red onion, chopped
2 cups spinach
1 medium sized eggplant (chopped into circles)
1.5 cups Skotidakis Jalapeño Greek Yogurt dip (COSTCO! duel packs for a better price 🙂
+ desired amount of shredded marble cheese
2 cups marinara (I used white linen marinara sauce from costco.. all natural ingredients– avoid marinaras that have sugar on the ingredient list).

Directions:
1. Cook 1 cup of quinoa as per package instructions.
2. While quinoa is cooking, in a large bowl combine diced tomatoes, italian seasoning, oregano, basil, and crushed garlic. Mix.
3. Put the tomato base into a large baking dish. (layer 1)
4. Saute peppers and red onion in 1 tbsp of olive oil in a skillet for ~10 minutes to soften.
5. Quinoa should be finished cooking now, add it into the baking dish on top of the tomato layer.
6. Using washed and trimmed spinach, make a spinach layer on top of the quinoa.
7. Disperse eggplant circles evenly on top of the spinach layer.
8. Add the sauted vegetables on top of the eggplant layer.
9. Spread 2 cups marinara sauce over this vegetable layer.
10. Spread 1.5 cups Skotidakas Jalapeño Greek Yogurt dip on top of this marinara layer.
11. Sprinkle shredded cheese on top as desired.
12. Preheat oven to 350F – bake for 40 minutes until brown. Broil for 5 minutes to help with browning.
13. ENJOY!!! 🙂 Add ground pepper and salt as desired. My mom also added a little bit of parmesan on top of hers!

Veg Quinoa Lasagna