Posts Tagged ‘Healthy’

Mediterranean Quinoa Salad Bowl

Mediterranean Quinoa Salad Bowl // bakeaholic.ca

This past weekend Adam and I were excited to have our engagement photo session! We are super lucky to have a friend who is an amazing photographer and asked if we would like to do a shoot with her. Of course we said yes – and now I’m anxiously waiting to see the final photos.

It was lots of fun – hopefully the photos turn out as good as I imagine them to have been. The weather had been wonderfully hot and beautiful, except for the night we chose to do the photos. It had been pouring rain all day and night and let up just in time for the photos. It began to sprinkle a little near the end, but we had taken a majority of the photos already so I was happy it had begun raining again only after we finished.

I’m currently writing this with a big ice pack on my back – earlier today I had been sitting on a chair at my desk for about an hour after work and when I got up I didn’t realize my foot had fallen asleep. I stepped on it to open the blinds on the window behind me and immediately fell down, collapsing and falling backwards into the window/blinds and finally landing on the middle of my back against the window ledge/baseboard heater. It happened fast, and I haven’t fallen like that for a long time.

I had no idea my foot was asleep and when I went to stand on it, my foot just gave out and rolled. I pretty much did a legs-over-the-head fall and had nothing to grab on to. I can really feel it now though, definitely deep soreness in my back along my spine and next to it, as well my ankle and shin are hurting from where they hit. Hopefully tomorrow it will be feeling a little better.

I made this super easy, throw together salad for dinner tonight with the leftovers from the night we first made it. The best part about this salad is you can make everything separately, then add them together when you want to eat.

Mediterranean Quinoa Salad Bowl

This past week Adam and I were looking for something healthy for a light dinner one night while we were out and found Freshii. I’m not sure we had eaten there before, but the menu looked good and offered lots of healthy choices. I had the Mediterranean Life salad and Adam had a burrito style wrap. The salad was huge – way too much for me, even if I was really hungry. I could have gone without adding the chicken as well. However, for the price it was a good deal. When we were home the following weekend I thought I would re-create it. 

Mediterranean Quinoa Salad BowlMediterranean Quinoa Salad Bowl

You can use any ingredients you have really, any fresh vegetable would do. You can make it with or without chicken/meat. I’ve made it with chicken for dinner, then just veggies for lunch the next day. The thing that makes Freshii salads good is they mix them in a plastic bag before pouring it into the bowl – that way the dressing coats everything. I suggest tossing it in a large ziplock, or in a tupperware container. 

I used Kraft’s Fruit and Veggie dressing Roasted Yellow Pepper – it was just sweet enough and reminded me of the dressing they used. Any vinaigrette dressing would be good.

Mediterranean Quinoa Salad
A healthy mix of quinoa and greens, topped with veggies and salad dressing for a salad that eats like a meal. Throw together a container for lunch or dinner, and toss when ready to eat.
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Ingredients
  1. 1/2 cup cooked quinoa (I used a blend of regular and black quinoa)
  2. large handful of mixed salad greens
  3. handful of kalamata or black olives, chopped
  4. cucumbers, diced
  5. roasted peppers (or raw peppers, diced)
  6. tomato, diced
  7. red onion, diced
  8. soy nuts or almonds, unsalted
  9. barbecued chicken breast (optional)
Instructions
  1. Add salad, quinoa (can be warmed up), diced veggies, nuts and chicken (optional) to a large ziplock bag or tupperware container. Drizzle with salad dressing of your choice and seal.
  2. Shake well to mix salad toppings together.
  3. Transfer salad to large bowl - enjoy.
Notes
  1. You can prepare salad ahead of time to take with you for lunches or dinner - just add dressing before you eat, shake well.
Adapted from Freshii
Adapted from Freshii
b a k e a h o l i c http://www.bakeaholic.ca/

Perfect Protein Waffles

protein

protein pancakesLong weekends are made for things like cleaning the house, lounging in the sun, getting caught up on reading your book and making delicious breakfasts. 

I pretty much stayed around the house all weekend – friday night was a gym session with my friend followed by a sauna. We were in the sauna when a bunch of teen girls came into the clubhouse and began blasting music in the yoga room. We both felt old because we wanted to tell them to ‘turn it down’ – because technically they weren’t allowed in by themselves anyways (under 18 have to be accompanied by an adult) and they were being super loud and annoying while we were trying to relax in our sauna. Of course, we did tell them and they laughed and were embarrassed and left.

Yup – feeling old when I’m telling you girls to stop having fun haha. Hey – after a full week of work and a friday of the long weekend I want to relax and lounge in my sauna after a workout in peace and quiet. I pay my strata fees (ok – Adam does) and deserve to enjoy the amenities without the pre-teen fanatics. Less than a month until my birthday – when I guess I’ll officially be in my ‘late’ 20s. Does that start at 26? Or can I still pretend I’m 25? maybe 24? Oh well – at least I’ll always be younger than Adam, right? ;)

Saturday was spent running errands searching for things at the thrift store for Adam and I’s upcoming engagement photo shoot (this weekend!) and enjoying the sun. I made a yummy salmon dinner (you might have seen it on my Instagram)

Sunday was a day of cleaning (continued from saturday) – the laundry, both cars (inside & out!) and most of the house is now quite clean. Lainey and I even went on two walks (morning and night) and I did a Jillian Michaels workout. Whenever I’m working out at home Lainey takes that as a “come play” sign and jumps all over me while I’m on my yoga mat – not so easy doing walking planks with a small dog running around underneath you.

The weather forecast kept calling for rain but it was clear skies and sun all weekend long. Even my weather app said it was ‘currently raining’ as we were out walking in the glorious sun. That’s the only time it’s good when the weatherman gets it wrong. 

Today is a holiday – Victoria Day. I’m hoping the rain will stay away so Adam’s sister and our niece can come over to go to the beach for the day.

protein waffles

I also perfected the protein waffle. (^^^ perfect)

I hadn’t made a protein waffle in a while, I was too busy enjoying the 3-ingredient Vegan Pancakes I discovered. However, waffles are back in a major way. I’ve made protein waffles before with the regular ingredients: egg, banana and protein powder. I sort of became obsessed with them last summer – they make a delicious post-workout breakfast in the morning.

However, I wanted something a little sturdier and textured like a yeasted-belgian waffle (something I haven’t had in a long time). I found protein waffles were a little soft and mushy – though still delicious. But this version is denser and can hold up to the fruit topping or nut butter I smother it in. They’re sturdy – you could even top it with an egg for a savoury breakfast option.

They’re easy, packed with protein and keep well in the fridge. Just heat up in the microwave the next morning for a quick breakfast, or you could even pop them in the toaster! for a crunchy and crisp waffle. Bonus – they’re wheat free, sugar free, gluten free and dairy free.

protein waffles bakeaholic

Perfect Protein Waffles
Yields 4
A dense, belgian-like protein waffle that is still crisp on the outside and soft in the middle.
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Ingredients
  1. 1 scoop protein powder of your choice (I use a vegan plant based protein)
  2. 1 small/medium banana (ripe, but not overly ripe - a little green on the tips)
  3. 2 eggs
  4. 1/4 cup almond milk
  5. 2/3 cup oats, pulsed into oat flour
  6. 1/4 cup almond meal / almond flour (either works)
  7. dash of cinnamon
Instructions
  1. Pre-heat waffle iron to medium heat
  2. Add all ingredients to medium-sized bowl, using hand-held blender beat until fully incorporated. If it is too thick add a splash more of the almond milk (or, more oats if too runny). Should be the consistency of regular waffle batter.
  3. Use 1/3 cup scoop to add to waffle iron - bake per your waffle iron instructions, I did it about 3 minutes on medium heat.
  4. Serve with fresh fruit, or warm fruit compote (frozen berries microwaved for 1 minute), or nut butter of your choice.
Notes
  1. Once cooled, refrigerate leftovers. Re-heat in microwave or toaster.
b a k e a h o l i c http://www.bakeaholic.ca/

Coconut Lime Protein Pods

lim

It feels good to get back into a gym routine this past month. After falling behind during the crazy holiday season we’ve gotten back into the rhythm of after work work-outs. 

It’s also noticeably lighter out at 5 pm, which makes it nicer to walk to the gym. We also have the luxury of going to our brand new club house gym or the Steve Nash across the street. However, we should be taking advantage of them both a whole lot more. I’m lucky that another bride to be, our neighbour, and I have been able to work out together too (gotta fit into those wedding gowns!)

Before I really worked out consistently I had no idea about protein bars or any kind of ‘bar’ for that matter. I always avoided them thinking it was only for those big muscly guys at the gym. I first discovered Lara Bars after seeing so many bloggers promote them/eat them as a regular snack. In Canada however, they are more than double the price (anywhere from 2.00-2.50$) Then I discovered them when I was across the border shopping at Fred Meyer where they are only $1.00 each!! I was so excited, I think I bought one of every flavour. 

One of my favourite flavours was Key Lime Pie. Simply made with coconut, dates, nuts and lime. I’ve made Protein Pods before, but always used some sort of nut butter as the binding ingredient, never lime or lemon juice. I thought it was about time I tried to make a key lime pie replica. 

The only problem with Lara Bars is they don’t contain protein (although I think they’re newest ones might) and really the ingredients are so simple you can definitely make your own at home for a lot less. 

The base is the same as my regular protein pods, only I’ve added some cashew meal as I discovered it at Trader Joe’s one shopping trip over the border as well. 

PicMonkey Collage

They form up easily and store in the fridge – they’re a great bite thats slightly tart and slightly sweet. 

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Coconut Lime Protein Pods
Nutty Lime Coconut Protein Pods. Tart & Sweet.
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Ingredients
  1. 1 Cup Rolled Oats
  2. 1/4 Cup Almond Meal
  3. 1/4 Cup Cashew Meal
  4. 1 Scoop Vegan Protein Powder (dairy-free)
  5. 1 Whole Lime, squeezed
  6. 1/4 Cup Coconut
  7. 7 Medjool Dates
Instructions
  1. Pulse oats, almond meal and cashew meal in a food processor until they form fine crumbs.
  2. Add protein powder, pulse again.
  3. Add the dates, coconut and finally lime until well combined in the processor. Dough should come together.
  4. Scoop into pods/balls using small ice cream scoop.
  5. Store in refrigerator for up to a week.
b a k e a h o l i c http://www.bakeaholic.ca/

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