Recipes: healthy & delicious
SydFIT Health Centre trainer, Jynelle Bourne, loves to cook and loves to eat. She’s sharing some of her favourite recipes with you. Try them, you’ll love them…and your body will love you.
Sweet Potato & Apple Soup
2tablespoons olive oil
1 medium onion, chopped
kosher salt and black pepper
2pounds medium sweet potatoes (about 3), peeled and cut into 3/4-inch pieces
3 apples (such as Granny Smith or Pink Lady), 1 peeled and chopped and 2 thinly sliced
2cups low-sodium vegetable broth
pinch ground nutmeg
1 cup blue cheese (maple cheddar goats cheese is awesome!)
16 crackers or crostini
Cooked chicken breast, chopped (optional)
Heat the oil in a large pot over medium heat. Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until tender, 6 to 8 minutes.
Add the sweet potatoes, chopped apple, broth, nutmeg, and 1½ cups water. Bring to simmer and cook, covered, until the potatoes are tender, 12 to 15 minutes.
Working in batches, transfer the mixture to a blender and puree until smooth, adding more water if necessary to reach the desired consistency. (Alternatively, use a handheld immersion blender in the pot.) For more protein, stir in cooked, chopped chicken after you’ve finished blending.
Serve the soup with the cheese, walnuts, crackers, and sliced apples.
Note: this recipe doubles easily
Infused water is a great way to encourage you to stay hydrated all day long.
Simply slice up your favourite citrus fruits and cucumber, add whole berries, to a large jug of water. Let sit overnight.
Fill a glass with ice. Add the infused water and enjoy.
Easy, tasty, healthy. Stay hydrated.
For Chocolate Lovers
If you love chocolate AND you love eating healthy, you’ll love this chocolate-y delicious “mud pie” from fighterdiet.com
100 grams oat bran
Water (add a little at a time. Too much = too thin. Too little = too dry)
15 grams Cacao Powder (Hershey’s extra dark is excellent)
1 scoop Fighter Diet Chocolate Whey
28 grams Unsweetened Chocolate Chips
In a big glass, microwave-proof bowl, combine oat bran, water, cacao powder and stevia to taste. Microwave on full effect for 10 min. Stir in the egg. Microwave for another 5 minutes. Stir and make sure it’s almost completely cooked and coagulated. Stir in whey protein and chocolate chips. Let it cool. EAT!
Yes, it’s a big meal but …
Green is Good Pasta Sauce
Looking for a change from tomato-based pasta sauce but trying to avoid high fat/high cal cream sauces? Try this. I make an avocado basil pasta sauce. I know that you might be thinking “Eewww! Green???” but it’s really good PLUS it’s easy and super-quick to make.
This sauce would also taste great with rice, as a topping for chicken, with quinoa, on crackers. Just use your imagination.
1 avocado, peeled, cut in 4
Basil paste or fresh, to taste
1-2 cloves garlic, minced
Juice of 1 lemon
Salt and pepper, to taste
2 green onions, chopped
Cooked ground or diced chicken (optional)
Put all ingredients except chicken and pasta in food processor. Mix. Set aside.
Cook pasta. Toss pasta in sauce. Top with chicken or you can stir the chicken into the sauce before combining all together.
Eat Clean, Train Mean Crockpot Dinner
It’s meal prep and grocery shopping day in our house. Before I headed out I wanted to get things started for dinner. I call this recipe a two-for-one because there’s veggies in this mix that I personally don’t like…but my other half does. So there is a lil something in it for him and a lil something for me!
1 bulk tray of chicken breast (4.3lbs)
6 large carrots, peeled and cut in large pieces
2 large sweet potatoes, cut in large pieces
5 white potato, cut in large pieces
1/2cup of olive oil (seasoned or regular)
2/3 cup of lemon juice (fresh squeezed or bottled)
4 tsp of garlic, minced
2 tsp of dried oregano
2 tsp of onion powder
2 tsp of sea salt
Fresh ground pepper
Place chicken and vegetables in crockpot. Combine rest of ingredients and pour over top. Cook in crockpot on low for 6 to 8 hours. Enjoy!
Winter is the season for comfort food and who doesn’t like PIZZA! If you’re looking for a healthy version of pizza that everyone will approve us, try this. The cauliflower crust (thanks theluckypenny.com blog) does take time but it’s totally worth the effort.
Grain-Free Cauliflower Crust Pizza
1 small head of cauliflower
1/4 cup shredded parmesan cheese
1/4 cup mozzarella cheese
1/4 teaspoon kosher salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder (do not substitute garlic salt)
Dried, crushed red pepper (optional)
Preheat oven to 450F.
Place a pizza stone in the oven, or baking sheet if you don’t have a pizza stone.
On a cutting board, place a large piece of parchment paper and spray it with nonstick cooking oil.
Wash and thoroughly dry a small head of cauliflower. Cut off the florets. Pulse in a food processor for 30 seconds or until it resembles powdery snow. You should end up with 2 to 3 cups cauliflower “snow”.
Place the cauliflower in a microwave safe bowl and cover. Microwave for 4 minutes. Dump cooked cauliflower onto a clean tea towel. Once cauliflower is cool enough to handle, wrap it up in the dish towel and wring it out. Squeeze as much water as you can out of the cauliflower. This will ensure you get a chewy pizza like crust instead of a crumbly mess.
Dump cauliflower into a bowl. Add parmesan cheese, mozzarella cheese, salt, basil, oregano, garlic powder, and red pepper. Stir. Add egg and mix well. Using your hands works best.
Form the dough into a 10 to 12″ diameter crust on your oiled parchment paper. Pat it down thoroughly, you want it nice and tightly formed together. Using a cutting board carefully slide the parchment paper onto your hot pizza stone or baking sheet in the oven.
Bake for 8 – 11 minutes, until it starts to turn golden brown. Remove from oven.
Brush on a thin coating of your favourite sauce. I use General Tao marinade but you can use traditional tomato sauce too.
Cover with your choice of toppings. My favs are grilled chicken, caramelized onion , roasted red pepper, dairy free cheese (low in fat, high in protein), a little bit of crumbled goat cheese and fresh arugula.
The crust is nice and firm and YES you can eat it like a “real” pizza.
I’d say this is a large personal size with a chance at leftovers. If you’re making pizza for 2, double the recipe. Enjoy.