Kale and bean salad
Author avisha Categories Food & Nutrition, Recipes Posted on 0 Comments

Black Bean, Kale & Quinoa Salad

Having good quality ingredients stocked in your kitchen pantry means always having a meal on hand.

I recently found myself somewhat stranded up north without a car or companion.

My husband and I arrived at our place in Collingwood late one evening with just a few things on hand.  We had planned to shop the following day but circumstances sent my husband home before we could get in to town to shop.  The only food that I had brought from home was the kale that I hadn’t used the week before and cream for my morning coffee.

So… I did a situationally imposed fast until dinnertime when my hunger got the best of me.  As a side note, fasts are something that you have to be mentally prepared for.

I wasn’t prepared for this one.

Moving on.

The recipe below is the product of the kale that I brought with me and things that I had on my pantry shelves.

As I continue to preach to all of my clients, a recipe is a template.  Kale could be spinach, black beans could be kidney beans and for a vegetarian meal tuna could just be eliminated from this recipe

That being said, this is a great tasting combo that I thoroughly enjoy!

Black Bean, Kale & Quinoa Salad

Serves 4

Dressing

¼ cup Extra Virgin Olive Oil

Juice of ½ a lemon

1 tsp. honey

1 tsp. Italian Seasoning

½ tsp. salt

¼ tsp. pepper

Combine all ingredients together and mix well.

Salad

2 cups of kale, washed and chopped (hard spine removed)

1 can (398g) black beans, rinsed

1 can tuna (210g)**

1 cup cooked quinoa

½ cup chopped red onion

Directions

  1. Make dressing
  2. Put kale in bowl and add dressing. Massage the kale to break down its fiber. Let rest 5 minutes
  3. Add remaining ingredients and toss to coat with dressing
  4. Let the salad sit for 5-10 minutes and serve

**omit tuna for a vegetarian meal

Enjoy!

 

Author avisha Categories Food & Nutrition, Recipes Posted on 0 Comments

Basic Recipe for Energy Balls

No bake energy balls are the perfect little pick me up when your energy is low or your tummy is a grumblin’!⁣

And once you have the basics in place you are only limited by your own creativity⁣.

The basics of a good energy ball include:⁣

☑️Oats⁣

☑️Nut or seed butter⁣

☑️A sweetener like honey or maple syrup⁣

☑️Boosters and Tasters.

And this my friends, the Boosters and Tasters, is where you set your energy balls apart from the rest.  Boosters and tasters include hemp seeds, chia seeds, cacoa nibs, coconut, chocolate chips, dried fruit and flavourings such and vanilla and mint⁣.

So here is your basic recipe:

🔅1 cup rolled oats⁣

🔅1/2 cup nut butter⁣

🔅1/4 cup honey or maple syrup⁣

🔅 2 Tablespoons of a Booster like hemp⁣

Directions:

Blend the oats in your food processor until a flour consistency then add the rest of your basic ingredients and your choices of Tasters. Form in to balls, place on a cookie sheet and then place them into the freezer for 10 minutes to set their shape⁣.

**𝒥𝓊𝓈𝓉 𝒶 𝓆𝓊𝒾𝒸𝓀 𝓉𝒾𝓅.  𝒮𝑜𝓂𝑒𝓉𝒾𝓂𝑒𝓈 𝓎𝑜𝓊 𝓂𝒶𝓎 𝓃𝑒𝑒𝒹 𝓉𝑜 𝒶𝒹𝒹 𝒶 𝓁𝒾𝓉𝓉𝓁𝑒 𝓌𝒶𝓉𝑒𝓇 𝓉𝑜 𝓂𝑜𝒾𝓈𝓉𝑒𝓃 𝓉𝒽𝑒 𝓂𝒾𝓍𝓉𝓊𝓇𝑒 𝓉𝑜 𝓉𝒽𝑒 𝒸𝑜𝓃𝓈𝒾𝓈𝓉𝑒𝓃𝒸𝓎 𝓉𝒽𝒶𝓉 𝓎𝑜𝓊 𝓌𝒶𝓃𝓉⁣

I keep a food journal when I make my energy balls to keep track of mixes that I like and those that I don’t.

Keep your energy balls sealed in a glass container or freeze them.

Enjoy!

 

 

 

Author avisha Categories Food & Nutrition, Recipes Posted on 0 Comments

Fermented Carrots Recipe

Recipe (Probiotic-rich): Fermented Carrots

Serves 12

1 L warm water
4 tsp salt
4 carrots, medium, peeled, sliced

1 clove garlic, smashed (optional)

Instructions:

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don’t float (you can use a “fermenting weight”).

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavour will develop. Feel free to open and taste.

Serve & enjoy!

Tip: Use this as a side dish, or even a snack.

 

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