Thursday, 27 June 2013

Quinoa Porridge for Breakfast

A different, healthier take on the oat porridge will help bring variety to our breakfast tables.

1/2 cup uncooked quinoa
1 cup water
1/2 tsp cinnamon
pinch of coarse salt
1/2 cup low-fat milk or unsweetened soy milk
1 small apple, diced
1/2 cup blueberries or sliced strawberries
1/4 cup chopped walnuts or pecans
1 tablespoon pure maple syrup (if desired)

If you are using quinoa that has NOT been rinsed (sometimes it says on the package that it has been rinsed) make sure to rinse it under cold water for 3-5 mins. Then, Add quinoa, water, cinnamon and salt to a small pot and bring to a boil, reduce heat, cover and simmer for 15 minutes or until most of the water has been absorbed. Add milk and simmer uncovered for an additional 10 minutes. Stir in apple, berries and nuts. Let sit, covered for 10 minutes before serving. The porridge will thicken during this time. Drizzle with maple syrup before serving if desired.

Two-Minute Mircrowave Pumpkin Pie

If you need a little something to satisfy your sweet tooth, whip up this 75-calorie pumpkin pie for one. This simple recipe, pared down to the most basic and common ingredients, only takes 2 minutes to make, but the end result tastes as delicious as traditional, calorie-packed pie.

1/2 cup pumpkin puree
1/4 cup egg whites (from an egg or carton)
Cinnamon or pumpkin pie spice

Mix together all ingredients. If you prefer a flan-like texture, add more pumpkin; if you prefer a cake-like texture, add more egg whites.
Microwave for 2 minutes.
Use a mix of Greek yogurt, hazelnut cream cheese, and pumpkin pie spice for icing. Top with toasted pecans.
Makes one serving.

Tuesday, 25 June 2013

Honey Balsamic Chicken (clean eating)

Quick and easy dish that takes about 25 minutes to make from prep to finish...


1/2 tsp salt
1/4 tsp black pepper
1 1/2 tsp of dried thyme
2 tbsp olive oil
1lb chicken breast
3 tbsp balsamic vinegar
3 tbsp honey
1 green pepper chopped
1 cup yellow pepper chopped
1 cup red pepper chopped


Combine first 3 ingredients; sprinkle over both sides of chicken.

Heat 1 tbsp oil in a large nonstick skillet over medium-high heat. Add chicken; cook 7 to 8 minutes on each side or until chicken is done.

Transfer chicken to a platter; keep warm. Heat 1 tbsp olive oil in skillet and saute peppers for 3-4 mins until desired tenderness (I prefer my veggies to still be a little crunchy), remove peppers from pan.

Reduce heat to medium low then add vinegar and honey to pan. Simmer 1 minute or until glaze thickens; stir constantly. Pour over chicken and peppers.
Yield: 4 servings (serving size: 1 chicken breast half).
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 193.3
  • Total Fat: 2.6 g
  • Cholesterol: 65.7 mg
  • Sodium: 367.6 mg
  • Total Carbs: 10.1 g
  • Dietary Fiber: 1.2 g
  • Protein: 26.3 g
Adapted from Sparkpeople site

Spring Cleaning Smoothie

Feeling sluggish? A little spring cleaning is in order! Here is a yummy smoothie to scrub you from the inside out. Don't let the green color scare you off - it's a combination of hemp protein powder and spirulina powder. Spirulina is blue-green algae bursting with protein, essential fatty acids, vitamins B, C, D, E, and minerals. Drink up to clean up!

• 1 tsp / 5 ml Spirulina powder

• 1 serving hemp protein powder
• 1 Tbsp / 15 ml coarsely ground flaxseed
• ¼ cup / 60 ml dry oatmeal
• ½ banana
• 1/3 cup / 80 ml applesauce
• ½ tsp / 2.5 ml vanilla
• Handful of ice cubes
• 1 kiwi, peeled and sliced (Optional: save 1 or 2 slices for garnish)
• 1/3 cup / 80 ml low-fat plain yogurt
• ½ cup / 120 ml low-fat milk of your choice
• Juice of ½ orange
  1. Combine all ingredients in a blender or food processor. Pour in a chilled glass and garnish with kiwi. Serve.
Nutrients per Serving:
Calories: 260
Protein: 14 g
Carbs: 43 g
Dietary Fiber: 12 g
Fat: 4 g
Sat. Fat: 0 g
Sodium: 78 mg
Cholesterol: 2 g
As found on the Eating Clean Diet site

Wednesday, 19 June 2013

Coconut Milk Smoothie for Weight Loss

I found this from the Organic Momma website. I wanted to try it and share it with you. I haven't had three kids like she did but I have some weight I could shed.

"Many of you know that one of my health goals for 2012 is to get back to my pre-pregnancy #1 baby weight.  (3 babies in 3 years will throw your body for a loop, to put it mildly!)  Since our third baby was born 9 months ago, I’m down almost 4 sizes, with 2 more to go to achieve my goal! 

I wanted to share with you a recipe I’ve created that has greatly helped me on my weight loss journey.  It’s based off of a whole lot of research I’ve done about the amazing properties of coconut and coconut oil, particularly with regards to weight loss.

Now, before I go any further, let me make one point: coconut oil is very high in saturated fat and calories, BUT, neither of those things are unhealthy NOR do they cause weight gain, contrary to what well meaning, mainstream health gurus will tell you.  There’s a whole lot more to be said about that topic, and I’ll be discussing it more later on this month.  (So be on the lookout for more posts showing you how to lose weight with coconut oil, without starving!) But for now, I’d encourage you to read the book "Eat Fat Lose Fat" by Sally Fallon & Mary Enig.  You’ll never think the same way again about fat!  You’ll be happier too!

Anyway, back to my recipe.  This recipe incorporates fat burning and metabolism revving UP coconut milk and coconut oil, high protein from eggs, and antioxidants and fiber from organic berries.  And let me just say, you will be full for HOURS from this smoothie.  I have it almost every day for lunch, but it would make a great breakfast too.  Plus, it takes less than 3 minutes to prepare.  (A must for busy Mom’s or anybody else who’s on the go!)
So without further ado, here’s my coconut milk smoothie for weight loss: (or anyone needing a filling, extremely nutritious snack or meal replacement)"

Coconut Milk Smoothie For Weight Loss

  • 8 oz. organic coconut milk, (I like the Native Forest brand, the container is BPA free)
  • 1 tablespoon organic extra virgin coconut oil (I like the Nutiva brand)
  • 2 eggs, organic, free range, and yes, raw!
  • 1/4 cup organic frozen raspberries or other frozen berry
  • 1 frozen organic banana
  • Optional: 1 tsp- 1 tbsp organic raw honey ( I leave this out but you might prefer it!)

In a high powered blender or VitaMix, blend well until desired consistency is achieved.  ENJOY!
I can’t wait to hear how you like this smoothie!  Let me know when you try it! 

With love,
Catherine Slezinger

Tuesday, 18 June 2013

Clean Eating Crockpot Chicken Tacos

1 lb (or about four 4 oz)Chicken breasts
1 cup (8 oz)Salsa (I used one with corn and black beans)
1/2 cup (half of a 10 oz) canRotel diced tomatoes with green chilies 1
Optional: 1 tbs taco seasoning 2
Optional Taco/Salad Fixings:Low carb/whole grain tortillas, shredded lettuce, avocado, cilantro, black olives, avocado, corn, black beans, plain low fat greek yogurt

1 This gives the chicken a bit of spice and flavor, but if you are making this recipe for children, or you don't like any spice, I suggest using plain diced tomatoes!

2 Make your own taco seasoning by mixing together 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/8 teaspoon salt. Be sure seasoning is gluten free if sensitive.

The estimated total time to make this recipe is 4-8 Hours.
Put all of the ingredients (except for toppings) in crockpot and cook on high for 4 hours or on low for 6-8 hours. Remove the chicken from the crockpot and shred. Add chicken back to the crockpot and stir to combine everything. Serve over lettuce or on low carb tortillas, and top with veggies and/or suggested toppings.

Nutrition Breakdown

6Servings (1/2 cup per serving)
107Calories per Serving
2 gFat
3 gCarbohydrate
1 gFiber
0.5 gSugar
15 gProtein

Fresh BBQ Grilled Vegetables

I love summer and all of the fresh vegetables that are available at the farmer's market close by. Once you bought your fresh eggies Gather them up and wash them. Personal preference for me would be sweet peppers, onions, eggplant, zucchini and asparagus...

After washing all the vegetables, cut into 1/4-1/2″ pieces for grilling. Cut them crosswise, lengthwise or on the bias depending on the look you’re going for. Certain vegetables like eggplant and zucchini are more dramatic when they’re cut lengthwise, which also shows off their distinctive shapes. (It's recommended to lightly salt these on both sides and let them stand for 15 minutes to help some of the water drain out before grilling.)

Then place the sliced, salted vegetables on a sheet pan, and brush with olive oil that’s been infused with garlic, thyme, rosemary, and oregano. Next, turn them over and brush the other side. If you have a grill on your indoor range, it will work great for grilling, as you don’t have to worry about the pieces falling through. Many stores sell mesh baskets that can be used for grilling vegetables and fish on outdoor grills.

Each vegetable has it’s own perfect cooking time, so you’ll have to keep an eye on them and test for “done-ness”. Drizzling the finished platter with balsamic vinegar and a shower of freshly chopped basil gives everything a dramatic finish!

Tuesday, 11 June 2013

Healthier Berry Pie

Traditional pastry pie crusts can be used for this pie, but a classic Graham cracker crust best compliments the flavour of fresh berries.
  • 1 9-inch Graham cracker crust or baked pie shell
  • 2 cups each blackberries, raspberries and blueberries
  • 3 tablespoons of cornstarch
  • 1/8 tsp salt
  • 1/2 cup sugar
  • 1 tablespoon of lemon juice
  • 2 tablespoon of currant jelly

Combine all of the berries in a large colander and lightly rinse under cold running water. Place them flat on paper towels and gently pat them dry with more paper towels. After they have dried, puree 2 1/2 cups of them in a food processor until they are smooth and strain the mixture through a wire mesh strainer.

Place salt, sugar and cornstarch in a small bowl and whisk to combine before mixing it in with the puree. Bring the puree to a boil over medium heat in a small saucepan while using a wooden spoon to stir constantly.

Remove from heat after the mixture has reached a full boil and has achieved the consistency of pudding. Stir in lemon juice and allow to slightly cool. Thoroughly melt the currant jelly on stove top over low heat. Place the remaining berries in a bowl.

Gently toss the melted jelly with the berries in the bowl until all of the berries are glazed. After pouring the berry puree mixture into the cooled crust and evening in it out on top with a spatula, add the glazed berries and gently press them down.
Loosely cover the pie with plastic wrap and place it in the refrigerator for at least three hours so that the puree has an opportunity to set.

This pie excellent when served with freshly whipped cream

Monday, 3 June 2013

Chopped Greek Salad with chicken

Chicken turns this Greek-inspired salad into a substantial main course. Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. Use leftover chicken, store-roasted chicken or quickly poach a couple boneless, skinless chicken breasts while you prepare the rest of the salad. Serve with pita bread and hummus.


  • 1/3 cup red-wine vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 6 cups chopped romaine lettuce
  • 2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip)
  • 2 medium tomatoes, chopped
  • 1 medium cucumber, peeled, seeded and chopped
  • 1/2 cup finely chopped red onion
  • 1/2 cup sliced ripe black olives
  • 1/2 cup crumbled feta cheese
  1. Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

Tips & Notes

  • Tip: If you don't have cooked chicken, poach 1 pound chicken breasts for this recipe. Place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.



Per serving: 343 calories; 18 g fat ( 5 g sat , 7 g mono ); 89 mg cholesterol; 11 g carbohydrates; 31 g protein; 3 g fiber; 619 mg sodium; 659 mg potassium.
Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (45% dv), Folate (31% dv), Potassium (19% dv), Calcium (15% dv).