Crispy Chickpea Kale Salad [GUEST RECIPE]

You’ve probably heard or been told that you should add more green leafy vegetables to your diet. But sometimes that can be a challenging thing, especially if you’re not used to eating them on a regular basis or have only ever considered lettuce to be the only “green” part of your diet.

So to help you get more of those healthy greens, I’m sharing a delicious Crispy Chickpea Kale Salad from Jesse Lane Lee’s newest cookbook, Jesse Lane Wellness Cookbook: Healthy Fresh Salads. But first, I want to talk about the benefits of leafy green vegetables, and how you can incorporate them into your daily meals in a way that’s both easy and delicious.

Benefits of Green Leafy Vegetables

So to start off, why should you care to eat green leafy vegetables in the first place? Well, as the name implies, these leafy veggies includes things like kale, spinach, lettuce, Swiss chard and collard greens. And all of these beautiful leafy plants are a rich source of fibre, antioxidants such as vitamins C and E, calcium, potassium, and folate.

Fibre is important for regular detoxification and elimination of waste from the body. It’s also needed to control blood sugar and maintain healthy cholesterol levels.

Antioxidants help fight against free radical damage and oxidative stress, which keeps cells and tissues functioning properly. Antioxidants are also important for keeping skin young and glowing.

When you include green leafy vegetables in your diet, you’re also supporting the brain and nervous system, as well as keeping muscles and bones strong and healthy. Most people are surprised to find out that you can meet your body’s calcium needs just by eating more green leafy veggies instead of increasing dairy consumption.

These vegetables are also important for a healthy cardiovascular system and help maintain good blood pressure levels.

You can probably see that you’ve got every reason to include more of these amazing vegetables in your diet. So how can you add more of this green deliciousness in your life?

How to Include More Green Leafy Vegetables in Your Diet

Smoothies

Smoothies are a fun way to add more greens in your diet, especially if you aren’t particularly used to the taste or want to feed picky children. Try my Tropical Green Smoothie recipe for a taste of the caribbean! 🙂

Soups and stews

You don’t have to stick to only eating raw greens! You can add some variety in your diet by adding chopped up leafy greens to your favourite soup or stew. Cooking leafy greens is also a good option if you’re currently healing a leaky gut and have trouble digesting raw foods. All leafy greens cook quite fast, but the greens with “hardier” leaves (such as kale or Swiss chard) will take a few extra minutes to cook. Either way, leafy greens should only be added in the last 5-7 minutes of cooking and you want them to just be wilted before turning off the stove.

Another tip: the volume of the leafy greens will significantly shrink once they’re cooked, so prep a little extra, even though it might initially seem like a lot. I promise it won’t be that much once they’re actually cooked!

Sauteed

Another great option for cooking your leafy greens is by sauteeing them! All you need is a little bit of oil in a pan, some chopped up greens, salt, and if you want to add a bit of flavour, freshly minced garlic or just plain old garlic powder. Simply heat up the oil, add your ingredients and you’ll have some delicious sauteed green veggies that you can add as a side to any meal!

Salads

Lastly, and probably the most obvious option for adding more greens to your diet is with salads! I love salads because they make a great side dish to practically any meal. Don’t worry though, salads don’t have to be boring. In fact, they’re the most versatile because you can literally add anything you want to a salad. Not to mention that you can change the flavour of a salad just with the dressing or vinaigrette alone.

And if you’re thinking that salads are only a “cold” dish, and therefore no good for the winter time, I’ve got an awesome tip for you: make a “warm” salad! You can keep the leafy greens raw, but then add some baked sweet potatoes, or sauteed veggies, or even roasted chickpeas (like in the recipe I’m about to share with you!). It’s a ridiculously easy way to make a salad still enjoyable during the colder months.

About the Healthy Fresh Salads Cookbook

This section contains affiliate links, which means that I receive compensation if you buy the cookbook through my link.

Speaking of salads, Jesse from Jesse Lane Wellness has recently published her newest cookbook, Jesse Lane Wellness Cookbook: Healthy Fresh Salads. This cookbook is a great resource if you want to add variety to your salads. It has over 30 recipes, including both salads and salad dressings! Of course, I only recommend things that I think are truly valuable and beneficial; so if you’re stuck in finding creative ways to add more leafy greens in your life – especially in the form of salads – Jesse’s cookbook has got you covered.

And now, for a beautiful, delicious, yet simple recipe straight from the cookbook:

Crispy Chickpea Kale Salad by Jesse Lane Lee

This kale salad is one of the most addictive recipes from the Jesse Lane Wellness Cookbook Healthy Fresh Salads. I think it’s because the toasted, crispy chickpeas gives you the crunchy texture that our bodies crave from chips, and other fried foods. However, with this recipe, your crunchy cravings can be cured in a healthy way! I know a lot of people are skeptical about using kale in a salad, but I promise this fresh dish will turn you into a kale lover! The creamy dressing compliments the chickpea crunch, and the avocado adds those healthy fats that our body needs.

Prep time: 20 minutes | Cook time: 30-40 minutes | Serving size: 4 large sides

Ingredients:
1 can chickpeas, drained, rinsed and patted dry
3 Tbsp sesame seeds
3 Tbsp sunflower seeds
3 Tbsp pumpkin seeds
3 Tbsp coconut oil, melted
1 tsp cumin
1 tsp garlic powder
1/2 tsp coriander, whole
1/2 tsp pepper
1/2 tsp paprika
1/4 tsp turmeric
1/4 tsp cayenne pepper
1 large head kale, stems removed and chopped/torn into bit sized pieces
2 avocados, diced

Creamy Cashew Dressing
3/4 cups raw cashews or ¾cup sesame seeds for a nut free version
2 garlic cloves
3/4 cup tahini
1 tsp apple cider vinegar
1 Tbsp lemon juice (1/4 a lemon)
2 tsp nutritional yeast
3 Tbsp coconut oil, melted
1/2 cup water
1/2 tsp salt
1 tsp pepper

Directions:
1. Preheat the oven to 400F and line a baking sheet with parchment paper or a silpat.
2. In a large bowl mix the chickpeas, sesame seeds, sunflower seeds, pumpkin seeds, 3 Tbsp melted coconut oil, cumin, garlic powder, coriander, pepper, paprika, turmeric and cayenne pepper. Spread out on the baking sheet and cook for 30 to 40 minutes, stirring every 10 minutes.
3. Place the cashews (or sesame seeds for a nut free version) and garlic in a food processor and pulse until minced. Add the remaining dressing ingredients and blend until smooth. The dressing will be much thicker than regular salad dressing but you can add water as needed.
4. In a large bowl massage dressing into the kale. Top with the avocado and sprinkle with the crispy chickpea and seed mixture.

Jesse Lane’s Bio
Jesse Lane Lee, BSc, CNP is a cheerful Holistic Nutritionist, motivating speaker, cookbook author, and founder of JesseLaneWellness.com. She is a salad lover and former civil engineer. Jesse Lane literally ate a salad every day for the 7 years she worked as an engineering which works out to roughly 1,700 salads! She got super creative with the salads she was making and shares them with in her cookbook Healthy Fresh Salads. She is also the author of author Jesse Lane Wellness Cookbook Healthy Dairy Free Desserts and has contributed to recipes to KrisCarr.com, MindBodyGreen.com and Clean Eating Magazine. Check out her free eBook Healthy Eating on a Budget!

Website: http://www.jesselanewellness.com
Free eBook: http://www.jesselanewellness.com/freebies
Facebook: http://www.facebook.com/JesseLWellness
Instagram: http://instagram.com/jesselwellness
YouTube: http://www.youtube.com/c/JesseLaneWellnesscom
Cookbook: http://www.jesselanewellness.com/healthy-fresh-salads

Chia Seed Recipes: Healthy Chia Truffles

I love these chia seed truffles for 3 main reasons:

1 – They’re so easy to make.
2 – They’re full of amazing nutrients and give you a boost of energy.
3 – They can easily be made in a variety of flavours.

The chia plant (Salvia hispanica) and its seed is a nutrient-dense superfood that is native to the Mexican and South American regions. The cultivation of the chia plant dates back to pre-Columbian times, where it was a staple in the diet of the Aztecs and many other native civilizations.

Nowadays, you can find chia seeds in almost any health food store, and they can be used in a variety of recipes for a boost of superior nutritious value. These little seeds are packed full of:

  • fibre
  • protein (contains all essential amino acids)
  • antioxidants
  • minerals: iron, potassium, calcium, and magnesium

Additionally, chia seeds are high in omega-3 fatty acids, particularly the essential fatty acid alpha-linolenic acid (ALA). The benefits of ALA include:
 
1. Lowered cholesterol and blood pressure levels (lower risk of heart-related diseases)
2. Anti-inflammatory properties
3. Anti-diabetic properties
4. Protection against autoimmune diseases, and cancer
5. Redistribution of lipids away from the abdominal region and liver

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Chia seeds are also very beneficial due to their tocopherol content.

Tocopherols are a group of similar compounds that are collectively known as vitamin E. This vitamin is a powerful antioxidant and is very effective in counter-acting free radicals in the body.

In fact, tocopherols are the most abundant and efficient free radical scavengers in biological membranes.

Another great thing about chia seeds is their versatility in everyday cooking and meal preparation. They’re a great addition to salads, and homemade cracker and bread recipes. And because the seeds can absorb a lot of water (7-12 times their weight), they’re an excellent addition to make thicker smoothies and to satiate hunger.

Below is one of my favourite chia seed recipes and a delicious on-the-go snack: Chia Seed Truffles. These truffles are perfect as a light, but filling breakfast, or an afternoon snack. Try them out and let me know what you think in the comments below!

Ingredients

½ cup raw, dried coconut (finely shredded)
½ cup raw cashews
¼ cup honey or maple syrup
¼ cup coconut oil, melted
¼ tsp vanilla extract or powder
3 – 4 tbsp chia seeds
pinch of salt
Optional: cacao powder, crushed nuts, or shredded coconut for different flavours

Instructions

  1. Add cashews and coconut to a food processor and blend for approximately 10 seconds, or until you reach flour-like consistency. Transfer to a bowl.
  2. Add honey (or maple syrup), coconut oil, vanilla, chia seeds, and salt to the bowl and mix well with a spoon.
  3. Place the bowl in the refrigerator for ~45 minutes.
  4. Roll the mixture into balls by scooping out ~1 tsp and rolling by hand.
  5. If you want to make different flavours, roll the balls in any of the optional ingredients to coat them.
  6. Store the truffles in a container in the fridge.
  7. Enjoy!

 
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Healthy Banana Bread [RECIPE]

Whenever I have any super ripe bananas lying around (you know, the ones that are completely covered in black spots), I love to make banana bread out of them. Nothing beats the smell and taste of freshly baked banana bread!

Besides, this recipe contains NO refined sugar. Yup, that’s right. Instead, it’s naturally sweetened by the bananas themselves (of course) and also with a bit of maple syrup and raisins. The pecans are a great source of healthy fats, antioxidants, the B complex vitamins, vitamin E, and zinc… so many awesome nutrients that are needed to keep our cells healthy and immune system strong!

So this healthy banana bread definitely lives up to its name. The best part is that you can enjoy a slice for breakfast, as a snack or even for dessert. Whatever way you decide to eat it, one thing for sure is that it won’t last long! At least it didn’t in my home. 🙂

Ingredients

3-4 very ripe bananas, peeled
⅓ cup coconut oil (can substitute with butter)
1 tsp baking soda
½ tsp salt
1 egg
3 tbsp maple syrup
1 tsp vanilla extract
⅓ cup milk
½ tsp cinnamon
1½ cups whole wheat flour
½ cup pecans
½ cup raisins

Directions

  1. Preheat the oven to 350F, and grease or lay parchment paper in a 4×8-inch loaf pan.
  2. In a large bowl, mash the bananas with a fork and then mix in the oil.
  3. Add the baking soda and salt. Stir in the egg, maple syrup, vanilla extract, and milk.
  4. Mix in the cinnamon and flour.
  5. Stir in the pecans and raisins.
  6. Pour the batter into the loaf pan and bake for 1 hour to 1 hour 10 minutes, or until a toothpick inserted into the centre comes out clean.
  7. Allow the bread to cool in the loaf pan for 10-15 minutes, and then transfer to a wire rack to cool completely.

 
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Roasted Cauliflower and Asparagus [RECIPE]

If you’re trying to add more vegetables into your diet, a simple and easy way is by roasting them. Pick a few of your favourite veggies, add some spices, mix with oil and pop it in the oven while you prepare the rest of your meal – it’s that simple!

Today I’m sharing with you a recipe for roasted cauliflower and asparagus. The great thing about this recipe is that it’s very versatile and can be paired with any meal. You can also substitute with any other vegetable(s) you prefer or just add them in addition to the cauliflower and asparagus.

Cauliflower is rich in potassium, folic acid and vitamin C, as well as many other antioxidants. This cruciferous veggie is also known to reduce the risk of cancer.

Asparagus is a great source of vitamin C, folic acid, and potassium. It also contains vitamin A, iron, calcium, magnesium, iodine, and zinc.

Let me know your favourite ways to add these nutritious vegetables in your meals in the comments below!

Ingredients

½ head of cauliflower
7-10 asparagus sticks
1-2 tsp thyme
salt and pepper, to taste
1 tbsp coconut oil, melted
other flavourings, such as balsamic vinegar or lemon juice (optional)

Instructions

1. Chop the cauliflower into its florets and place in a large bowl
2. Remove the bottom, light-coloured ends of the asparagus with a knife. Then, cut the asparagus into thirds (approximately) and add to the cauliflower.
3. Add thyme, salt, pepper, and oil to the bowl. Mix well with the vegetables.
4. Lay out on a baking sheet with a piece of parchment paper underneath.
5. Bake at 400 F for about 15-20 minutes, or until a fork pierces through.
6. Enjoy!

 
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Peach, Banana & Cinnamon Oatmeal [RECIPE]

I love oatmeal. It’s one of my favourite foods, and I eat it for breakfast almost every day. But I actually only recently introduced this hearty grain as a regular part of my diet.

I used to think that oatmeal was bland, boring, and I just didn’t like the texture very much. But when I was getting bored of my current regular breakfasts and was in search of a new morning meal, I decided to give the humble oats another chance.

One thing I decided to do was to try steel cut oats. Before this, I had only ever eaten instant oats. And as my Internet research revealed, the type of oat you use will influence the taste and texture of your oatmeal.

Steel-cut oats are known for their chewy texture and nutty flavour. In contrast, the instant or quick oats that I was eating are very soft and lose a lot of their texture when cooked. This is because they are flattened and pressed very thinly from their original groat structure. Some people prefer this less-textured version of oatmeal, but for me personally, I enjoy the chewiness of the oat grain.

So today’s oatmeal recipe uses steel cut oats, however feel free to replace them with rolled oats or quick oats if you prefer! It’s also worth mentioning that the processing of whole oats into rolled oats has very little impact on the nutritional value of this grain, which is great news for all oat-lovers alike.

Oatmeal provides sustained energy over the whole day, thanks to the high amount of complex carbohydrates it provides. It’s also a good source of protein, fibre, iron, and magnesium.

With peach season in full swing, it’s hard not to add some sliced peach to a breakfast meal or to have one as a snack or as part of dessert. The sweet peach flavour in this oatmeal is beautifully complemented with banana and cinnamon. And the addition of pumpkin seeds adds an extra crunch and a boost of zinc, which is important for many functions including immunity and energy production. You can also add other nuts and seeds to the oatmeal, including walnuts, hemp seeds, and sunflower seeds.

I hope you enjoy this delicious breakfast meal as much as I do!

Ingredients

1½ cup water
½ cup steel cut oats
¼ tsp salt
1-2 tsp cinnamon
2 peaches
1 banana
nuts and seeds (optional)

Instructions

  • In a small pot, bring the water to a boil.
  • Stir in the oats and salt, and allow to simmer for 20-25 minutes (or 5-7 minutes if using “fast cooking” steel cut oats).
  • OVERNIGHT OPTION: After stirring in the oats and salt, turn off the heat and allow to sit on the stove overnight.
  • Once the oats are cooked (or the next morning), mix in the cinnamon and divide between two bowls.
  • Slice the peaches and banana into the each of the bowls.
  • Sprinkle with nuts and seeds, if desired. My favourites are walnuts, pumpkin seeds, sunflower seeds and hemp seeds.
  • Enjoy!

 
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Easy Chicken Fajitas Dinner [RECIPE]

Get ready for a Mexican-flavoured dinner with this Chicken Fajita recipe! As a kid, I loved Tex-Mex cuisine – fajitas, tacos, quesadillas… These foods were one of my favourites. And they were definitely my fallback option when I didn’t know what to order at a restaurant. Especially those quesadillas. I could never go wrong ordering those for dinner.

Nowadays my tastes have changed and expanded quite a bit, however I still enjoy the flavours of Tex-Mex every now and then. And these amazing Chicken Fajitas fit the bill! They’re simple to make, yet perfectly bring together the Mexican-inspired flavours that everyone recognizes and enjoys.

The great thing about this recipe is that the chicken can be prepared and marinated in advance, making it a go-to weeknight dinner. You can even prep large batches and freeze the marinated chicken, so that all you have to do is let it thaw overnight and only have to take care of the vegetables the next day.

Speaking of vegetables, one of my favourite things about this dish is how colourful it is. The red, green, orange, and yellow bell peppers mixed with the red onion pretty much cover all the colours of the rainbow. And there’s nothing that I encourage more than to eat fruits and veggies in a variety of colours for a spectrum of different nutrients.

Lastly, let’s talk about the tortilla wraps. Personally, anything that is made from scratch trumps the store-bought variety. Which is why I love these homemade tortillas from The Café Sucre Farine. This is the recipe I follow when I have the time to make the wraps from scratch. Otherwise, you can save time with store-bought wraps (make sure to read the ingredients!) or serving the chicken with grains such as quinoa, barley, amaranth, millet, or rice.

Ingredients

1 lb chicken breast, skinless and boneless
½ tsp garlic powder
½ tsp salt
½ tsp cumin
½ tsp chili powder
½ tsp oregano
½ tsp paprika
½ tsp crushed red pepper flakes (add more for extra spiciness!)
2 tbsp lime juice
3 tbsp olive oil
½ (if large) or 1 (if small) of each of the following bell peppers: red, orange, green, yellow
¼ red onion
3 cloves garlic, minced
Coconut oil, for cooking
Tortilla wraps (see note)
Fresh parsley, optional

Instructions

  1. Mix the marinade ingredients in a bowl. Set aside.
  2. Rinse the chicken breast and pat dry. Cut into strips (about ¾-inch thick).
  3. Add the marinade to the chicken strips and mix well. Set aside to marinate while preparing the vegetables. See note below.
  4. Cut the peppers into strips and slice the onion length-wise.
  5. Heat the coconut oil in a large skillet or wok, medium-high heat.
  6. Add the onion and sautee for 2 minutes.
  7. Add the garlic and peppers, and continue to sautee for another 5 minutes. Add salt and pepper to taste.
  8. Remove from heat and transfer vegetables to a bowl. Set aside.
  9. Heat some more coconut oil in the skillet/wok at medium-high heat and add the chicken strips.
  10. Sautee the chicken for about 5-7 minutes, and then add the vegetables that were set aside.
  11. Mix everything together and turn heat to low. Adjust for salt and pepper if needed. After 3 minutes remove from heat.
  12. Serve in wraps and add fresh parsley if desired.
  13. Enjoy!

Notes:
The chicken strips can be marinated in the fridge up to 24 hours in advance.
Instead of using tortillas, another great option for the fajita chicken is to serve with grains such as quinoa, barley, amaranth, or rice.

Do you have a past (or present) favourite Tex-Mex style dish? Share below!

 
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Tropical Green Smoothie [RECIPE]

Today I’m sharing the recipe for a delicious green smoothie, featuring the flavours of the tropics! A mixture of papaya, pineapple, mango, banana and coconut make a blend that’s perfectly and naturally sweet, yet filled with vitamins, antioxidants, and minerals to nourish your body.

This smoothie is perfect for maintaining good eye and skin health thanks to its beta-carotene, vitamin A and vitamin C content. Vitamin C also promotes cardiovascular health, wound healing, and its antioxidant properties boost immune system functioning.

The B vitamins from the tropical fruits in this smoothie are great for keeping you energized all day! They’re also important for keeping your brain and nervous system healthy and functioning well.

The Tropical Green Smoothie serves as a source of potassium, a mineral that helps maintain the integrity of the cardiovascular system by helping control blood pressure1. Potassium also supports kidney health and is known to reduce the risk of kidney stones 2.

Papaya and pineapple are two fruits that are beneficial to the digestive system, since they contain digestive enzymes. The enzymes that are found in papaya (called papain) and pineapple (called bromelain) help with the breakdown of protein 1. Bromelain is also known to:3, 4, 8 1) be anti-inflammatory, 2) be anti-cancerous, 3) break down cholesterol plaques, 4) relieve osteoarthritis.

Although not used in this smoothie, papaya seeds also offer amazing health benefits and can be blended as part of a salad dressing (they have a slight peppery flavour). The seeds are mostly known for their antibacterial and antiparasitic properties5-7.

Some coconut milk, kale, and chia seeds rounds off the smoothie with the perfect source of:1, 9, 10, 11

  • Healthy and essential fats, important for glowing skin and optimal brain functioning
  • Antioxidants, which help fight free radicals and oxidative damage to cells and tissues
  • Iron, which helps form hemoglobin, the component of the blood that carries oxygen throughout the body
  • Calcium, important for strong bones and teeth
  • Fiber, which keeps the digestive system moving

Have you tried this smoothie yet? What are your favourite tropical fruits? Let me know in the comments below!

Ingredients

½ cup frozen pineapple
½ cup frozen mango
½ cup fresh papaya
1/3 cup coconut milk
1 or 2 ripe bananas
1 ¼ cup kale, roughly chopped
2 tbsp chia seeds
½ cup water

Instructions

Add all ingredients to a blender and blend until smooth, about 2 minutes.
Serve and enjoy!

 
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References

[1] Haas, E.M. Staying Healthy with Nutrition. New York: Ten Speed Press, 2006. Print.

[2] Heilberg IP, Goldfarb DS. (2013). Optimum nutrition for kidney stone disease. Adv Chronic Kidney Dis. 20(2):165-74.

[3] Li ZY, Wang Y, Shen WT, Zhou P. (2012) Content determination of benzyl glucosinolate and anti-cancer activity of its hydrolysis product in Carica papaya L. Asian Pac J Trop Med. 5(3):231-3.

[4] Nguyen TT, Shaw PN, Parat MO, Hewavitharana AK. (2013) Anticancer activity of Carica papaya: a review. Mol Nutr Food Res. 57(1):153-64.

[5] Dawkins G, Hewitt H, Wint Y, Obiefuna PC, Wint B. (2003) Antibacterial effects of Carica papaya fruit on common wound organisms. West Indian Med J. 52(4):290-2.

[6] Osato JA, Santiago LA, Remo GM, Cuadra MS, Mori A. (1993) Antimicrobial and antioxidant activities of unripe papaya. Life Sci. 53(17):1383-9.

[7] Okeniyi JA, Ogunlesi TA, Oyelami OA, Adeyemi LA. (2007 ) Effectiveness of dried Carica papaya seeds against human intestinal parasitosis: a pilot study. J Med Food. 10(1):194-6.

[8] Pavan R, Jain S, Shraddha, Kumar A. (2012) Properties and therapeutic application of bromelain: a review. Biotechnol Res Int. 2012:976203.

[9] Ekanayaka RA, Ekanayaka NK, Perera B, De Silva PG. (2013) Impact of a traditional dietary supplement with coconut milk and soya milk on the lipid profile in normal free living subjects. J Nutr Metab. 2013:481068.

[10] Martínez-Cruz O, Paredes-López O. (2014) Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography. J Chromatogr A. 1346:43-8.

[11] Jin F, Nieman DC, Sha W, Xie G, Qiu Y, Jia W. (2012) Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women. Plant Foods Hum Nutr. 67(2):105-10.

Vegetable Stir Fry [RECIPE]

Today’s recipe post features a vegetable stir fry that can easily be put together in 15 minutes. Perfect for last-minute dinners or easy weeknight cooking!

Making a vegetable stir fry is great for those times when you: A) have left over vegetables in your fridge and don’t know what to do with them, B) need a quick and easy weeknight dinner, and C) don’t feel like cooking but still want a healthy, nourishing meal.

Although I’ve listed the vegetables that I used in this stir-fry, feel free to substitute or add any other veggies that you like or need to use up! Some ideas are: cabbage, zucchini, cauliflower, eggplant, or some leafy greens thrown in right at the very end. You can get really creative with this process and have a different mix of flavours every time. No two stir fries are ever the same!

Stir fries also go well with a variety of grains including quinoa, amaranth, buckwheat, and brown rice. You can also pair it with noodles, however be sure to avoid the highly processed varieties.

Overall, stir fries make a great addition to your weekly meal rotation, and I encourage you to try it sometime this week. Enjoy!

Ingredients

Coconut oil, for cooking
1 medium yellow onion, chopped
1 tbsp ginger root, finely chopped
4 cloves of garlic, minced
1 medium carrot, chopped
½ medium green bell pepper, chopped
½ medium yellow or orange bell pepper, chopped
½ cup white mushrooms, chopped
1 cup broccoli florets
1 medium tomato, chopped
½ cup cooked beans of choice (substitute with chicken or beef if preferred)
Salt and pepper (optional)
Red pepper flakes (optional)
1 tbsp sesame seed oil
2 tbsp soy sauce or tamari sauce for gluten-free option

Instructions

Heat oil on medium-high heat in a large skillet or wok
Add onion and sautee for 1-2 min
Add ginger, garlic, carrot, and peppers, and sautee for 4-5 min
Add the remaining ingredients and sautee for another 3 min
Serve with grain of choice

 
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Chocolate Smoothie Delight

Smoothies make great snacks or breakfasts, and are loaded with vitamins and other nutrients to keep us going through the day. Today I’m sharing one of my favourite quick and easy smoothies with minimal ingredients that will keep you feeling satiated and nourished – the Chocolate Smoothie Delight.

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