Tag Archive | healthy

You Do What You Have To Do

It’s been 179 days since I stood up and walked away from an abusive employer. It’s taken me most of those to stop feeling guilty for leaving the patients and taking care of my own wellbeing.

It’s been 1872 days since the accident that took away the way of life my husband and I knew .

It’s been 1837 days since I’ve become a Mom.

It’s been 37 days since we “settled” with ICBC.

In all those days I haven’t found myself but honestly I haven’t really looked. I haven’t really known where to look or how to look. What I do know is I sort of feel like I can see the light at the end of the tunnel instead of another dark tunnel.

My only thought is “Baby run!” Don’t run away from it run towards it! Run, embrace it. There is no shortcut.

This is the first time in over 5 years that for some reason it feels like I just got a breathe of spring.

Embrace it Erica, better days are here.

Thankful Thursday Week 3/52

My Thankful thoughts tonight are simple. I’m Thankful my little family is all together under the same roof, warm, safe.

The weather the last few days is usually the type of weather that is panic inducing and stressful for me. As a nurse taking a snow day is often met with employer pushback and irritation. I mean I totally understand why, any healthcare role is a vital role but this week because I’m off work it was pleasant and easy. I know that I’m extremely fortunate to be laying in a warm bed with my child snuggled up to one side and my dog snuggled up to the other. While the faint sounds of the tv down the hall sneak in from whatever show my husband is watching as he enjoys some peaceful quiet time to himself.

With the recognition and realization of how lucky we are I’ve also thought a lot about what it would be like to be out there in this weather with no place to go. The only word I can come up with is terrifying. Terrifying and cold.

Over the holidays there was so many opportunities to giveback, to donate, lend a hand. Now that many of us are settled back in to the day to day of mid January it’s easy to overlook those fundraisers or food drives. So tonight I’m asking you to join us and take a few minutes this weekend and take a peek through your closets or storage, find those winter jackets, boots, unneeded blankets and drop them off at your local shelter. This winter is far from over and you never know, you might be saving a life. ❤️

Coldest Night Cloverdale/Surrey

Epicure Azteca Tortilla Soup

It’s that time of year again! A new Epicure catalogue has launched with lots of new products and meal solutions. I thought it might be fun to review some of the new products and share my thoughts.

If you aren’t familiar with Epicure it is a local to me Canadian company that aims to inspire clean eating through their line of gluten free, sugar/salt/fat conscious line of spices, mixes, and meal solutions.

In the spirit of full disclosure I should mention that I am an independent Epicure consultant! That in no way means I will withhold my honest opinions on these products. This is not a sponsored post in any way and I have purchased these products at my own cost.

So, on to the soup!

I followed the directions on the package using the water option instead of broth. The ingredients and directions are extremely simple. You boil the water and seasoning, add in tomatoes, boil again. Meanwhile rinse the black beans. Add beans and corn and simmer.

To serve top with Greek yogurt, cheese,avocado, lime juice, and tortilla chips if you wish.

Now in all honesty I found the soup incredibly bland after following the directions on the package. Next time I will definitely use broth over water.

After trying it as prepared according to the package directions I went ahead and added in some salt, taco seasoning, red garlic sensel, and a few other things to give it more of the flavour I was expecting/looking for.

I also added two chopped Roma tomatoes because I like chunks or tomatoes in my taco soup.

I don’t mind at all that I had to add salt to this soup. In fact I think that is a good thing given how many packaged mixes and soups are sodium heavy. I’m not one who adds much salt in my cooking but I will when it’s needed. I will admit I wasn’t expecting to have to add so many extra ingredients/spices to this soup to make it more flavourful. On the other hand it’s easier to add ingredients to your liking then to try to cover up a flavour you don’t like in a package mix.

Once the soup was done and topped with the toppings mentioned above and cilantro I very much enjoyed it but again I don’t think I would of enjoyed it very much had I not tweaked it to my liking.

With that being said would I make this again? Absolutely! I would make it using broth and set out knowing what I want to add. I’m also looking forward to trying this with the addition of veggie ground round (or ground beef for the meat eaters). I would also use this mix in other recipes, I’m thinking a taco casserole.

This product is not at all what I was expecting as a quick meal solution/soup mix but it’s a product I will happily use as an ingredient in my own creations.

Good For You Protein Balls

Today’s kitchen adventure: Protein balls! These little beauties are just sweet enough to ward off a cookie craving while being packed full of good for you ingredients and protein!  Perfect as a mid afternoon snack, after the gym, or desert! 


Ingredients 

1 cup rolled oats

1/2 cup natural peanut butter

1/4 cup Epicure protein powder

1/4 cup ground flax

1/4 cup honey

2 scoops Epicure Cocoa açai

1/4 cup mini dark chocolate chips

1/4 cup unsweetened coconut 


Method 

Simply mix all ingredients into a large bowl and mix well. Once combined scoop and roll into small balls. Roll in coconut and place in sealed container to store in fridge. 

Using the above recipe I got 18 balls. Which breaks down to 4.4 grams of protein each! 


You can customize these however you like! Try adding things like dried cranberries, nuts, cinnamon, etc. 

I hope you enjoy these.

Happy, healthy snacking! 

Basil…So Much Basil & Other Yummy Garden Things

So despite the drought conditions her in BC this summer is proving to be spectacular for our garden! We’ve been enjoying carrots, spinach, lettuce, sage, thyme, cucumbers, peppers, potatoes, beets, onions, radishes, peas, eggplant, zucchini, beans, mint, and basil so far!
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I’m pretty excited our corn is well on it’s way to being ready and I’ve got some little pumpkins and a random giant squash looking good! I’m trying not to eat the green tomatoes but I make no promises!

While everything is doing well the basil is unstoppable! I’ve eaten my fair share raw, in salads, pasta, and bruschetta! Tonight I decided to process some into a paste with garlic and olive oil to freeze for use later when we don’t have all this fresh!

Basically it’s the same process as making pesto minus the nuts and cheese!

Wash and dry your fresh basil leaves and pulse through your food processor with olive oil and fresh garlic! I used one tablespoon of olive oil per packed cup of basil leaves, with two garlic cloves! It smells amazing!! After it was processed I scooped into individual portion cups to freeze! Easy and a great way to avoid wasting your beautiful fresh basil.
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You wind up with considerably less then you started with but these little frozen herb pucks will pack big flavor when you decide to use them! They work great in pesto, pasta sauce, on buttered pasta, omelettes, bruschetta, in scrambled eggs and in homemade salad dressing!!

Low Fat Zucchini Muffins!!

Good morning old friends! I know it’s been awhile again! I’m very busy being a Mom but I promise I havent forgotten about my blog!

Yesterday my tiny love decided to go back to sleep after breakfast and I took full advantage by getting in the kitchen to bake!! I’ve been baking lots, just not posting about it! Well I managed to snap some photos yesterday so I could share these lovely, healthy zucchini muffins with you!

I rejoined Weigh watchers to get back on track. These little muffins will set you back 150 calories or 3 Weight watchers points but are well worth it in my opinion! They bake up moist and are very low in fat.

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Ingredients
1 cup white flour
1 cup whole wheat flour
1/2 cup brown sugar, loosely packed
1-1/8 tsp baking soda
1 tsp vanilla
1/4 tsp cinnamon
Pinch of salt
1/2 cup chocolate chips
1 large egg, lightly beaten
2 tbsp melted butter
1 cup unsweetened apple sauce
1-1/2 cups shredded zucchini not peeled, loosely packed

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Method
Combine flour, sugar, salt, cinnamon and baking soda. Gently fluff with a fork and add in chocolate chips

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In another bowl combine butter, zucchini, vanilla, egg, and apple sauce.

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Once mixed add to a well in the dry ingredients and fold to combine.
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Divide between 18 standard muffin tins (12 if you aren’t concerned about slightly higher calories) sprayed with non stock spray and bake for 22 minutes at 325 degrees until golden brown and a toothpick inserted in center comes out clean.

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These muffins are perfect for breakfast or as sweet treat with a cup of tea! It’s nice to know these are a sweet treat that won’t derail your healthy living efforts!

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Chicken Cashew Lettuce Wraps

Last summer I ordered something called “Dragon Boats” one night when we went out for dinner and ever since I’ve been meaning to try to make them at home. Tonight I did, with fantastic results! They are fresh and flavorful. I used leaf lettuce as the wraps but you could use whatever kind of lettuce you like.

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Ingredients
3 chicken breasts
1 cup dry chow mien noodles
2 tablespoons olive oil
3 crushed garlic cloves
1/2 cup chopped pepper
1/2 cup chopped white onion
1/2 cup chopped mushrooms
1 can sliced water chestnuts drained
1/2 cashews
2 tablespoons low sodium soy sauce
1 teaspoon brown sugar
1/2 teaspoon rice vinegar
1/2 teaspoon Thai chili paste
4 tablespoons hoisin sauce
1/4 teaspoon coriander
1/4 teaspoon chili sauce (more for spicier)
Handful of cilantro
3 sliced green onions
1 head of lettuce of your choice

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Method
Heat a tablespoon olive oil over medium heat and toss chow mien noodles in heated pan for 2 minutes, set aside.

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Cook chicken in remain olive oil.

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Once the chicken is almost cooked add in peppers, onions, mushrooms, water chestnuts, garlic, thai chili paste, and cook until soft.

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In a small bowl mix together soy sauce , brown sugar and vinegar. Add this mixture to pan and cook for 2 minutes.

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Add in hoisin sauce, cashews, cilantro, and green onions and cool for 3 minutes over low heat, stirring frequently.

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Serve this mixture on lettuce leaf wraps!

Enjoy this fantastic homemade tasty take on a take out classic.

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Honey Lime Dressing

A few months ago Kevin and I decided to make halibut tacos and I’ve been craving them ever since! I think my craving was mostly for the honey lime dressing I whipped up to drizzle over them. Last night I gave in and made another batch of this delicious dressing. I used it to top my halibut tacos as well as to dress my slaw.

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Ingredients
2 Large limes zested and juiced
-I always use organic fruit when using the zest.

(About 1 tablespoon zest and 1/2 cup to 3/4 fresh lime juice)

1 small clove of garlic
1/4 cup honey
1 tablespoon olive oil
Small handful of cilantro (optional but suggested)
Tiny pinch of salt and pepper

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Method
You can use a food processor or magic bullet to make this dressing or by hand your choice.

Juice and zest limes

Add all ingredients except salt and pepper into your processor and pulse

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I like to whisk in the salt and pepper once the food processor has blended everything.

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This dressing can be used on anything you like. As I said I use it on my halibut tacos and slaw. The slaw i make for fish tacos is simply shredded cabbage and avocados. So fresh and flavorful.

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This recipe makes about 1 cup of dressing and left over dressing can be stored in a glass mason jar for a few days in the refrigerator.

Coconut Chicken Strips

So tonight I decided to make myself some chicken strips for dinner. I realized it was a good chance to
try out my new recipe I’ve been thinking about for some time!!

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Coconut chicken strips!! This recipe makes enough to cover 2 large chicken breasts. If you want to make 4 breasts worth of strips just double the dry ingredients.
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Ingredients
2 large chicken breasts
1 can of coconut milk

Dry
1/2 cup crushed corn flakes
1/2 cup sweetened coconut
1/4 cup spelt flour (any type of flour will work
1 tablespoon ground flax
1/4 teaspoon garlic
Pinch of salt
Pinch of ground pepper
Pam or spray coconut oil

Method
Mix all dry ingredients in a flat dish.

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Slice chicken into strips or coat whole. Dip chicken pieces in coconut milk and toss in dry mixture until coated.

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Arrange on sprayed baking pan or on a wire rack on a cookie sheet and bake at 375 for about 35 minutes or until internal temperature reaches 170 degrees F , flipping once while cooking.

I served these healthy, slightly sweet, very moist chicken strips with spicy mango sauce! Ummm yum!

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Lazy Cabbage Rolls

Growing up I use to spend hours watching my Mom cook, I was even allowed to help! It didn’t matter what she was whipping up I was enthusiastically welcomed to help. I think she instilled my love of cooking into me at an early age. The kitchen was the one place my Mom was relaxed and at ease.

My Mom made many different meals but one of my personal favorites was always cabbage rolls. Tonight I had a craving for some cabbage rolls but didn’t have the time to make the labour intensive recipe so I did the next best thing! Lazy cabbage rolls, aka unstuffed cabbage rolls, aka cabbage casserole, aka inside out cabbage rolls! Whatever you wish to call them they are tasty, quick, and cost effective!

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Ingredients
1 pound lean ground beef, ground turkey, or veggie ground round
1 medium onion chopped
3 cloves garlic finely chopped
2 cans of tomato soup
1 large can of diced tomatoes
1 small cabbage chopped (5/6 cups)
2 cups cooked rice
2 cups water
1/2 tablespoon olive oil
1/2 tablespoon garlic powder
1/2 tablespoon Italian seasoning
1/8 teaspoon of cinnamon
Salt and pepper to taste

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Method
In a large skillet Sauté onions and garlic in olive oil over medium heat until fragrant, about 2 minutes. Add in ground beef and cook until throughly browned.

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Once the beef is well browned add in tomatoes, soup, rice, spices and cook for 2-3 minutes.

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Add in the cabbage and water, stir to combine, cover and cook over medium heat for about 15 minutes until cabbage reaches desired consistency.

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This dish has a very comfort food feel to me yet is quiet healthy. Mom always serves cabbage rolls with fresh white bread and butter to tone down the health factor 😉

Enjoy!!

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