The Spiralizer- You can't help achieving your healthy lifestyle goals when you have cool tools

It's been a while- you know- busy with work, school, kids, celebrating and living the healthy life!

June was filled with celebrations for birthdays, staff lunches, Father's days... you know, I counted 16 meals this month that were 'out of the norm' for me. I am very grateful for the love, the celebration and the social fun times this month brought. I reconnected with old friends and made healthy choices and 'celebratory choices'  living 'The Month of Celebration'. 

I visited the Wharton Clinic this past weekend and was pleased with my progress living my healthy lifestyle despite all my celebrations. I lost an additional 3.4 lbs and 2 inches. Yeah me!!! A total of 75lbs lost since the beginning of my journey, now that's a great milestone!

I credit the reason for my success being that I continued with my valiant effort at being a 'Workout Warrior' and making fresh food fun!  Check it out my new toy, the Spiralizer!

Thanks to my sister and her family for this wonderful new gift that I have wanted to try for months! I got a spiralizer and wanted to try and make fresh veggies fun for my family.

Check out my spiralized cucumbers! I got my daughter involved and she had so much fun...' I wanna do it, I wanna do it!" she yelled.

Here's what I made with those spiralized cucumbers:

Cucumber Cilantro Salad

Ingredients:

• 2 cucumbers
• 1 red pepper
• 1 cup shredded carrots
• 1 bunch cilantro

Dressing

• Juice of 1 lime
• 1 Tbsp sugar
• 1 Tbsp canola oil
• 1 Tbsp rice wine vinegar
• S&P to taste

Prep all your veg, mix your dressing and assemble! You can add your favourite veg or fruits... both my daughter and I immediately mentioned that mango would be awesome in this salad.

So after a delicious meal, a night of aquafitness and pool dancing with my daughter, I showed up to the office before 7am the following day and totally owned the day, the short new hair, the hippie blouse and the honest truth about living life in a balanced and healthy way.

Bright and Sunny California Quinoa Salad

Let me share with you a delicious recipe for an awesome and nutritiously dense way to get your protein. With 11g of protein and 8g of fibre per serving, you know it's going to be satisfying... and it's so good for you.

Quinoa is a great grain alternative. The protein in quinoa is complete, meaning that it contains all the essential protein building blocks that our bodies need. The addition of edemame and almonds just adds even more protein, but what I think makes this salad so delicious is the lime zest, it makes it bright and sunny.... just like California!

My source calls it a 'copy cat' recipe to the Whole Foods version of this salad, so here's the recipe.

California Quinoa Salad

(adapted from http://damndelicious.net/2014/06/07/whole-foods-california-quinoa-salad/)

Ingredients

• 1 cup quinoa
• 1/4 cup balsamic vinegar
• Zest of 2 limes
• 1 mango, peeled and diced
• 1 red bell pepper, diced
• 1/2 cup shelled edamame
• 1/3 cup chopped red onion
• 1/4 cup unsweetened coconut flakes
• 1/4 cup sliced almonds
• 1/4 cup raisins
• 2 tablespoons chopped fresh cilantro leaves

Instructions

In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.

In a small bowl, whisk together balsamic vinegar and lime zest; set aside.

In a large bowl, combine quinoa, mango, bell pepper, edamame, red onion, coconut flakes, almonds, raisins and cilantro. Pour the balsamic vinegar mixture on top of the salad and gently toss to combine.

Serve immediately.

Fruit & Veggie Fun Snacks - A Healthy Way to Enjoy Peanut Butter

I want to share with you some great fruit and veggie snacks that are healthy and look so FUN, you're gonna think,  hey, this stuff can't be good for me?  But it is!

It's important for me to have protein with every snack and I like to turn to peanut butter to fill that roll. And what better way to enjoy it then part of some creative fruit & veggie snack ideas.

Some of you may have grown up with these: Ants on a Log.  I introduced them to my family last week and now they are hooked! 

Celery- the wonderful food that contains less calories than you can expend by chewing it- 1 TBSP of peanut butter, or any nut butter or your choice and some raisins, you could substitute with cranberries or even chopped nuts. It's crunchy, smooth, sweet and salty all at once. Oh, yeah, don't forget- FUN too!

This is another one of my favourite healthy treats to make. I call them Apple Nachos. Gorgeous right? 

All you need to do is thinly slice an apple, melt 1 TBSP of peanut butter, drizzle it on top of your apples with whatever else you like, some melted dark chocolate and dark chocolate chips, chopped nuts, granola.... Whatever you do, you know it will be a hit with that melted peanut butter.

I've said it before... we eat with our eyes.... so when your food looks fun, whimsical and inviting, you can't help but enjoy it, and when it's packed with nutritious ingredients, well, then you are WINNING!

Chicken Parmesan - Spaghetti Squash Style

Well, it looks like Winter's back... in Spring no less!! !  Perfect time to make a new recipe filled with heart-warming flavours using my new favourite veg... the Spaghetti Squash!

It's a version of the Chicken Parmesan stuffed Spaghetti Squash you see on social media... you know.... the movies.  I decided to give it a try,  and I was not disappointed.  It was delicious- and no pasta involved, just the squash that looks like pasta.

You just need to bake your squash in the oven (see recipe below) and in the meantime, cook your chicken in a pan. You'll be amazed at how little ingredients you'll need.

Then you just assemble it- marinara sauce, chicken, more marinara sauce and then a little cheese on top.

Here's how you do it:

Chicken Parmesan stuffed Spaghetti Sauce (adapted from http://goddessinthehouse.com/2015/02/chicken-parmesan-stuffed-spaghetti-squash/)

Ingredients

• Spaghetti Squash
• 1 jar Marinara Sauce
• Mozzarella cheese
• 2 Breaded Chicken Breast, cooked (I hand breaded with the trio flour/egg/breadcrumbs)
• Salt
• Pepper
• Garlic Powder
• 1/2 tsp Olive Oil

Directions

1. Preheat your oven to 375°. Prepare a baking sheet with foil.
2. Cut your spaghetti squash in half, lengthwise. Take the 1/2 tsp of olive oil and put 1/4 tsp on each half of the spaghetti squash. 
3. Using your salt, pepper and garlic powder, sprinkle all over each half of the spaghetti squash. 
4. Place the spaghetti squash face down on the baking sheet and bake for 50 minutes. 
5. Using a fork, gently pull the strands of squash away from the sides of the squash.
6. Cut up your cooked chicken breast and place the chicken breast on top of the spaghetti squash.
7. Either make your own marinara sauce or use your favorite jarred sauce. Spoon the sauce over top of the chicken and spaghetti squash. 
8. Sprinkle your desired amount of Mozzarella cheese on each half and bake in the oven for about 15 minutes, or until the cheese is melted and bubbly!

There you have it! So delicious served with a side of broccoli- that's right- more nutrient filled veggies! It's really a new family favourite!

Amazing Adventure- Rattlesnake Point and Soupy Sunday Finish

Today I want to share how awesome my Sunday was. It was actually much more than our hiking adventure and delicious soup. It started with a great power workout in the morning, followed by a delicious brunch with my parents. Love them so!  Then the 'serious' stuff started.

Before my daughter and I left for our hike, I put all the ingredients for this incredibly delicious Stuffed Pepper soup in my crockpot and ran to the hills. (recipe at bottom).

My daughter wanted to go for a hike to a place she'd never been...in the snow... in winter, Sigh!

So I say, 'anything to support my daughter's healthy living efforts', and we headed off to Milton to Rattlesnake Point. I remember this place way back in high school when my friend Janice and I would hike through the hills with our headbands, lip smackers and leg warmers... this time though, my daughter and I had the right equipment and spirit.



See, there was lots of snow, but it was patted down and fairly easy to hike on.

Look below this incredible selfie (LOL), we are up high on the mountain (ok, escarpment).

We read that this park was established in 1964 and the proof is carved into the rock.

Look at the gorgeous Melanie just looking out over the escarpment. The sun was amazing with just a little wind blowing. I captured the essence of her joy and excitement at trying something new and exploring the world around her. I LOVE this picture!

Interesting wooden tee pees.

Looking over the escarpment...

... and looking up at the cliffs, we saw some people climbing with their mountain climbing gear- just like my brother used to do.  I am so grateful for my beautiful daughter. I would not have gone out again after a big, sweaty gym workout in the morning, but she pushed me to try something new and it was amazing!

And now the Soupy Sunday part of this post.

Crockpot cooking is the best! After our hike, we came home and our dinner was ready!

I love sharing my Soupy Sunday recipes with you - especially when it's so effortless and really delicious. 

Here's the recipe.

Stuffed Pepper Soup (adapted from www.recipesthatcrock.com/slow-cooker-stuffed-pepper-soup/)

INGREDIENTS

1lb lean ground beef

1 diced onion

1 diced clove garlic

28 oz can diced tomatoes with juice  

2 chopped green peppers

1 chopped red pepper

4 cups low-sodium beef broth

½ T dried basil

½ T dried oregano

½ t paprika

½ t dried chili flakes

Salt and Pepper

2 cups cooked rice

INSTRUCTIONS

Brown beef with onion and garlic in a skillet over medium heat. Drain fat from beef and place in crockpot. Add all the rest of the ingredients. Cover and cook on low for 6-8 hours.

Meanwhile cook some rice. When ready to serve, put some cooked rice at the bottom of the bowl and spoon soup over.

Love and Hearts revisited

It's been a very busy couple of weeks, but I wanted to share with you our Halliday Valentine's Day Love and Hearts Brunch and Dinner Extravaganza. While it's a few weeks late, I think you will still find the dishes inspiring, easy to make and healthy (ok maybe not the last one).

One of the best parts of this Valentine's Day Sunday was that all of us went to our respective gyms and worked out hard for a 1 hour class of sweating, cardio and heart-healthy strength and muscle building- what better love to give your real heart than the gift of exercise. I am so proud of my family- my husband recently joining a gym for the first time in his life and my teenage daughter for getting up at 7:30am on a Sunday morning to go to the gym and workout with me- this is truly the best love and hearts gift ever!

Here's the LOVE

.

Here's the HEARTS

For Valentine's Day Brunch I decided to make these delightful little heart-shaped French toast

All I did was use my heart-shaped cookie cutter on some Wonder White bread with Fibre and cut out the love shapes!  You ask, 'Chantal, what did you do with those crusts though, isn't that a waste?' Well, of course I wouldn't be so wasteful, I cut them up, seasoned them with spices and a bit of olive oil, baked them and made croutons with them!!!

Next, I thawed some frozen berries- those juicy and anti-oxidant filled plump jewels...

And then plated the heart-shaped French toast with some of those luscious berries on top. Gorgeous visually and good for you too!

So you might wonder what a woman who is on a healthy living journey might want for Valentine's day?  The finest of course-- Purdys!

As a commitment to my healthy living focus, I suggested to my dear husband that all I wanted was one piece of the best chocolate I have ever tasted. That is the Dark Chocolate Salted Caramel that you see here. It was beautiful, dark, rich, chewy, sweet and salty and worth all of it's 53 calories (which by the way I already 'burned' of at the gym that morning)!

Now for our dinner I wanted to make one of my daughter's favourites - Thai Cold Rolls. A time consuming, but totally healthy and nutritious appetizer. (recipe posted before)

And for my husband, I decided to make one of his favourite- SHRIMP!

But this time, I tried a spicy Asian twist. This was my take on a spicy coconut shrimp curry.

I served it over rice and a side of bok choi. 

It was very flavourful and not too rich.... that would be saved for the 'over the top' decadent desert served later.

Coconut Curry Shrimp (adapted from jocooks.com)

INGREDIENTS

For Shrimp Marinade

• ¼ tsp salt
• ¼ tsp freshly ground black pepper
• 1/7 tsp cayenne pepper
• 2 tbsp lemon juice
• 1 lb extra-large shrimp, peeled and deveined

For the sauce

• 1 tbsp vegetable oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 tbsp minced fresh ginger
• ½ tsp freshly ground black pepper
• 1 tsp salt or to taste
• ½ tsp turmeric
• 2 tsp ground coriander
• 1 tsp curry powder
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 can (5.5 oz) unsweetened coconut milk
• fresh cilantro or parsley for garnish
• cooked rice for serving

INSTRUCTIONS

1. In a small bowl toss the shrimp with the marinade ingredients. Cover with plastic wrap and refrigerate for 15 minutes.
2. While the shrimp is marinating, heat the oil in a medium size pot. To it add the onion, and cook for 2 or 3 minutes. Stir in the ginger, garlic, pepper, salt, coriander, turmeric and curry powder.
3. Continue to cook over medium heat until the onion is translucent, another 2 minutes. Add the tomatoes with juices and all, stir well and cook for about a minute after which add the coconut milk, stir and bring to a boil. Cook for 5 minutes. Add shrimp with the accumulated juices from the marinade and cook for another 5 minutes or until the shrimp is pink and cooked through.
4. Serve over hot rice and garnish with cilantro or parsley.

Ok, so here it is....

This is what I prepared as our 'over the top' Valentine's Dinner treat.  Individual Peanut Butter Molten Dark Chocolate cakes.  My husband's favourite is peanut butter, mine is dark chocolate- marriage made in heaven right?

Well, I can't even tell you how rich this was. Although it was a small ramekin portion, I couldn't finish it all because it was so rich (a testament to my healthy eating transformation). It was a treat, it was incredibly decadent, it was great fun to make... but that's all folks. No sharing recipes of this little piece of heaven (but if you really want to see it, check out my Pinterest board).

After all this sharing, cooking, baking, working out, I want you to remember one thing: Focus on health, have the occasional treat and 'Keep Calm and Hug On'.

Spaghetti Squash- Asian Style

It's soooooo cold outside- forecast for the weekend is -30 with the windchill, so what better way to warm up than with a steamy bowl of Asian inspired, nutritious and tasty Spaghetti Squash Stir Fry.

As you know, I have been trying to add more vegetables to our dinner table, and let me tell you... I think I finally found a way to enjoy this stringy squash!

You start off by cutting your squash in half, removing the seeds and baking it at 400F for about 45 minutes.

Now, this is the most fun... flip them over and using a fork, scrape the inside and see the magic happen! It all comes out like stringy spaghetti- hence the name!

Look at this amazing pile of golden nutrition! Now put aside and gather your other ingredients and ask Siri about the nutritional content of this delicious squash.

Seriously, that's what I did!

And look at the proof, Siri knows!

• 1 cup of spaghetti 491 calories

• 1 cup of Spaghetti Summer Squash, as she calls it, is 14 calories. unbelievable!!!! 

Now don't even start comparing the vitamin C content (15 times more)!

Now off to the Stir Fry pan. 

I assembled my choice ingredients. The original recipe this was inspired from had mushrooms (yuk for me), so I substituted with some sweet peppers and added some chicken breast for added protein. 

So here's how I did it.

Asian Inspired Spaghetti Squash 

(inspired by http://www.pickledplum.com/yakisoba-spaghetti-squash-recipe)

Ingredients:

• 1 small spaghetti squash 

• 1 sweet pepper chopped in strips
• 2 cooked chicken breasts, sliced

• 2 scallions, finely chopped

• 2 cup coleslaw mix of carrots and cabbage
• 1 cup bean sprouts

• 1 tbsp vegetable oil

• 1 tsp dried red chili, chopped (optional)

• 1 tbsp chopped peanuts
• 1 tbsp cilantro

• For the sauce:

• 2 tbsp soy sauce

• 2 tbsp hoisin sauce

• ½ tbsp hot thai chili garlic sauce

• Salt and white pepper to taste

Instructions:

1. Cut spaghetti squash in half, scrape off the seeds with a spoon, place open side down and bake in the oven at 400Fº for 40-50 minutes.
2. Use a fork and scrape the flesh into strings.
3. In a large pan over high heat, add vegetable oil and cook the peppers, add coleslaw mix and red chile and cook for two minutes.
4. Add chicken and cook for another two minutes.
5. Add spaghetti squash, bean sprouts, scallions and sauce, and mix well until the sauce has evenly coated all the vegetables. Cook for two minutes and turn the heat off.
6. Transfer to a bowl, top with cilantro, peanuts and serve.

Healthy Zucchini Sticks

Yesterday was Super Bowl Sunday and I wanted to make my family a healthy snack that looked like a decadent Super Bowl worthy snack.  I had always wanted to try making these Zucchini Sticks from one of my favourite sites, skinnytaste.com, and were we ever impressed!

Served with a side of Marinara sauce, these 'crispy on the outside- tender on the inside' snacks definitively go into the 'don't tell them it's good for them' file!

It's a pretty simple setup really, zucchinis, eggs, seasoned bread crumbs.

Dip each zucchini stick in the egg, then your seasoned breadcrumbs, lay them on your sheet pan and bake.

Here's the recipe I used as a guide. I used a few eggs and opted not to put the breadcrumbs in the ziplock and just use 2 bowls to dredge them in.

Baked Zucchini Sticks (adapted from http://www.skinnytaste.com/2009/01/baked-zucchini-sticks-13-pts.html)

Ingredients: 

• 2 medium (7 oz each) zucchinis sliced into 3" x 1/2" sticks

• 2 large eggs

• 2/3 cup seasoned whole wheat bread crumbs

• 2 tbsp grated Parmesan cheese

• cooking spray

• 1/4 tsp garlic powder

• salt

• fresh pepper

• 1/2 cups marinara sauce

Directions
In a small bowl, beat egg whites and season with salt and pepper. In a ziplock bag, place breadcrumbs, garlic powder and cheese and shake well. Spray cookie sheet with cooking spray and set aside.
Dip zucchini sticks into eggs then into bread crumb and cheese mixture, a few at a time and shake to coat. Place the breaded zucchini in a single layer and spray more cooking spray on top. Bake at 425° for about 20-25 minutes, or until golden brown. Serve with 1/2 cup marinara sauce for dipping.

I altered the recipe a bit, sprayed the sticks with cooking spray before they went into the oven and baked for 10 minutes then flipped them and baked for another 15 minutes. Et Voila!  They come out crispy, crunchy and full of flavour. I urge you to try them the next time you need a healthy alternative that is fun and flavourful!

Chili on a boat

This is one of my new favourite ways to eat chili. On a boat- a sweet potato boat that is.... Packed full of vitamins and nutrients, it's a perfect vehicle to promote the goodness of this veggie-filled chili.



There's something about making your chili so fancy and pilled high with 'fixins' that makes this dish look like it wants to compete in the 'taste' Olympics.

It all starts with a giant batch of crockpot chili. Perfect for those cold/mild winter days we've been having.  Here's how I make mine.

Veggie-filled Crockpot Chili

Ingredients:

1lb ground meat (I chose beef, but turkey or chicken would be great)
1 onion, finally chopped
1 red pepper chopped
1 can of tomato paste
2 28 oz cans of chopped tomatoes
1 can/jar of tomato sauce
1 can of green chilis
1 can of corn
1 can of black beans
2 TBSP of chili powder
1 TBSP of Tex Mex spice
Salt and Pepper to taste

Directions:
Brown ground beef and onions in a pan, adding some of the Tex Mex spice, salt and pepper too. Drain and add to crockpot with all other ingredients. Cook on low for about 6-8 hours.

Note: You could add your favourite veggies, change out the beans, add more spice with some jalapenos, it's all up to you and your taste.

Some people eat the chili in a bowl by itself. But no, not me, I love to mix the flavours and textures up. I take a sweet potato and microwave it for about 15 minutes (don't forget to pierce it with a fork, so that it doesn't explode). Once you can stick a knife through the middle, it's done. Simply cut it in half, Place in your serving dish, add your chili....

..,, and anything else you love. Here's my favourite combination.  Shredded cheddar cheese, light sour cream, green onions, cilantro and a tortilla chip crushed on top for texture. Amazing taste and texture! The amount of vitamin A and potassium this will add to your meal is incredible, not to mention the fibre boost too.

Living a healthy lifestyle is all about tweaking what you do to make it healthier and wholesome.  I used to eat chili with tons of nachos- loaded with salt, fat and empty calories. Now I choose nutrient dense calories that fill me up and fuel me with good energy!

The Makings of an Incredibly Delicious Detox Salad Meal - Tools of the 'Veggie' Trade

Let me share with you a meal I recently made for my family, filled with healthy veggies, fruits and tons of nutrients. Turkey, ham and pineapple burger with Detox salad and homemade oven roasted fries- prepared with some great little kitchen tools.

Looks gorgeous right? You eat with your eyes, so here is a great way to make your meals exciting, ADD COLOUR and TEXTURE. In this meal, we have all the colours of the rainbow, crunchy, zingy, crispy, soft and juicy. And the flavours.... bright, tangy salad, crispy outside, tender inside oven roasted fries and smokey turkey burger with slightly salty ham and crunchy, sweet, roasted pineapple. Let me tell you, it was a huge hit with my family!

Here's how I did it.  Started with the washed veggies...

Brussel Sprouts and Potatoes.

Now here is a sweet little tool of the veggie trade that we just love. It's a little 'french fry' maker.

See what it does. You just need to apply a bit, no- a lot-  of pressure. Use those big muscles- and voila! Some gorgeous French Fries ready to be created.

This is how I prep them... Put oven to 430 degrees, spray a sheet pan with Pam, put your cut potatoes (yukon golds are good) on the pan, drizzle some olive oil, salt, pepper and paprika on them and then toss them with your hands until they are all coated. Make sure there is space between them, if the pan is too crowded, they will not crisp up.  Bake for about 20 minutes, then flip them and bake for another 10-15 minutes.

Now here's another neat tool (by the way, thanks to my Mom for these two lovely gadgets). It's a shredder, but it stands up, and the bottom has a little receptacle basket that holds the food you just shredded.

It comes with different blade attachments that you snap into place.

I used it to shred these baby brussel sprouts and shred some carrots too.

Here's the awesome detox salad created using my nifty kitchen gadgets. It's incredibly refreshing, bright and real good for you. I absolutely love the lemon juice!!!

Detox Salad (adapted from http://www.tastebook.com/recipes/3540122-Fall-Detox-Salad)

Ingredients:

• 18-20  brussels sprouts, washed and stems removed
• 2 large carrots carrots, peeled
• 1 apple, diced (I used Honeycrisp)
• 1 large celery stalk, diced
• 1/2 cup sunflower seeds
• 4-6 tbsp raisins
• 2-4 tbsp fresh lemon juice, to taste
• 1/4 tsp fine grain sea salt
• 1 tsp fresh parsley
• Pure liquid honey, to taste

Directions

1. Add the grate/shred blade to food processor. Turn machine on and drop in the brussels sprouts to shred. Now drop in the carrots to shred. Alternatively, you can finely chop brussels and shred carrots with a hand-held grater. Transfer to a large mixing bowl.

2. Stir in the diced apple, celery, sunflower seeds, and raisins into the carrot and brussels sprout mixture.

3. Add lemon juice, salt, pepper, and parsley to taste. Add a small amount of honey (about 1 Tbsp) to take the edge off the lemon juice. Sprinkle with cinnamon if desired.