Category Archives: Other Great Sugar Friendly Recipes

Beef Stroganoff

I never used to cook, mostly because I didn’t know how. I’ve done a lot of experimenting in the kitchen over the last 4 years and I’ve come to really enjoy getting creative in the kitchen. I haven’t gotten very good at planning a weeks worth of meals and getting all the right groceries, instead I get lots of veggies I love, and high quality meat then throw things together.

Do you use recipes? I look at recipes for inspiration then work with what I have. The other day I had frozen ground beef, and we didn’t have beef for a while, so I chose it for dinner. I didn’t feel like having tomato sauce, and I had egg noodles. Beef stroganoff came to mind, I’ve never made beef stroganoff, so I googled it and found a basic recipe. Turns out it’s made with striploin beef, and typically only contains mushrooms and onions. I loosely followed the recipe with the ingredients I had and what I wanted to eat. It turned out great, so great I want to share it with you, and I will make this again.

Beef Stroganoff

Ingredients:
Ground beef 1 pound
1 Onion
Mushrooms
1 clove Garlic
Zucchini
Broccoli
Broth (beef broth, I only had Pho Vegetable broth, it was still really yummy)
Butter
Sour Cream (optional) or plain greek yoghurt
Egg Noodles

Directions:
Cook ground beef in a skillet that you can add everything to over medium heat. Boil water in a pot for the egg noodles. Chop up all you veggies. Once the ground beef is mostly cooked add the onions and garlic, once the onions are soft, add the mushrooms. Once the mushrooms are soft add a tablespoon of butter and the chopped up zucchini. Once the butter is melted add 2 cups of broth. Most recipes will call for beef broth, I used Pho Vegetable broth, because it’s what I had, any veggie broth will do. Cover and allow to come to a boil. Once the broth comes to a boil add the broccoli, leave uncovered to simmer and reduce. Add your egg noodles to the boiling water, let cook, then drain. Turn the heat off the beef and veggies, add 1/2 cup of sour cream, stir in, serve over egg noodles. Enjoy!

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Healthy Tips to Hold onto when your Routine is Gone

Have the holidays messed up your routines?

Just like in nature we go through seasons in our lives. Through periods of change it can be hard to hold on to what makes you feel good. You lose focus on yourself and draw your attention to the change in your life. Yourself often seems like the easiest thing to shift your priorities away from.

When your routine fades and your busy keeping up, start with baby steps to get back on track.

Carry around a water bottle, sip on it all through the day. This is the most important thing you can do for yourself. Hydrate! There’s nothing more important and where you will feel the biggest difference. Never get into the car without a water bottle.

Rest. Sorry to say it, because you might be thinking “yeah right!?” who has time for that. Make time, go to bed early, don’t worry about your messy house, have a bath. You can’t give from an empty cup. What self care practices recharge your battery? Do it.

Eat Breakfast. Whatever you can manage. Something with protein in it to start your day is best. Eggs, nuts and seeds, peanut butter, almond butter, or greek yoghurt. Oats have a little protein in them and you can add lots of things that do.

If you don’t eat breakfast your body goes into survival mode and will use as little energy as it can get by with and store the rest. This storage becomes fat. Your body gets concerned when you don’t eat and enters the survival mode not knowing when you will eat next and when you do it will continue to store energy instead of use it. Humans are capable of living without food for three weeks. To get your body out of survival mode you need to eat consistently, especially breakfast.

Here a couple of recipes to help.

Power Oats

Don’t use quick oats, they have been stripped of fibre and nutrients in the processing. Regular oats or steel cut oats are best. 1/2 cup per person works well and double the amount of water. (1 cup of oats add 2 cups of water) Let simmer on medium heat until  it becomes the consistency you like best.

Ingredients you could add:
hemp seeds
maple syrup
honey
cinnamon
pumpkin seeds
any nuts and seeds (I really like walnuts in my oats)
dried cranberries
fruit of any kind
greek yoghurt

Get creative try new things.

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Smoothies

Ingredients:
frozen strawberries
frozen blueberries
frozen mixed berries
celery
kale or any leafy green
unsweetened coconut milk
unsweetened almond milk
cinnamon
lemon
any fruit

Most Important Ingredients contain protein:

chia seeds
pumpkin seeds
hemp hearts
soft tofu (non GMO)
almond butter
any nuts or nut butter
walnuts
plant based protein powder

Strawberry Almond Smoothie
Serves 1

2 tablespoons unsalted almond butter
3/4 cup light unsweetened coconut milk
1/2 cup unsweetened almond milk
1/2 cup frozen organic strawberries
2 tablespoon help hearts
2 tablespoon chia seeds

Blend together until smooth. Enjoy.

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Strawberry Green Smoothie
Serves 1

1 cup of Kale
1/2 cup of strawberries
1/2 banana
1/2 lime wedge (peeled)
1 cup almond milk
small hand full of walnuts

Do you want to feel better than you do now? More energy, less fatigue, and more vibrant.

Click to get my FREE 3 Day Fatigue Fighting Meal Plan.

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Homemade Pizza

This is one of my all time favourite recipes that I learned when I first started getting into and enjoying cooking. Realizing how delicious and easy homemade food can be. One of the best things about this recipe is that the making of it can turn into a kitchen party with the help of lots of hands and then enjoying homemade pizza together. There is something really energizing about making food with and for people you care about, we talked about this extra vitamin in my nutrition schools as vitamin “L” for Love. It’s nourishing in a way that goes far beyond food.
Pizza Dough makes 3-4 medium pizzas
Ingredients:
1 8 gram yeast packet
1 teaspoon sugar
4 cups flour – I like to use whole wheat
1 tablespoon olive oil
pinch of salt
Directions:
Stir 1/2 cup of warm water, sugar and yeast together in a small bowl. Let sit for 10 minutes, it will double in size. Put 2 cups of flour in a mixing bowl. Once the yeast mixture has risen add 1/2 cup of warm water and olive oil to the small bowl. Pour into the mixing bowl with flour and mix together with a wooden spoon and then your hands. Once the dough can be kneaded into a ball add 1/2 cup of flour. If it still feels sticky add another 1/2 cup of flour until it no longer feels sticky. Knead it for 5-10 minutes. Let it sit in a mixing bowl with a clean dish towel over top for at least 1 hour or a few hours at room temperature to rise.
Once dough is risen:
Pre-heat oven to 475 degrees F. Divide by how many pizzas you want, roll the dough out on a surface sprinkled with flour with a rolling pin. Or an empty wine bottle if you don’t have a rolling pin. Place onto a baking sheet, add toppings. This is where you can get creative and your options are endless. I like to brush olive oil around the edge and sprinkle some sea salt over it. My favourite is to use pesto as the sauce, spicy sausage already cooked, broccoli, mushrooms, mozzarella cheese and goat cheese. Cook in the oven for 10 minutes. Look for the crispy crust and bubbling cheese. Let it cool (because it will burn the roof of your mouth), enjoy! – my mouth is watering for pizza, I really do love this recipe and hope you enjoy it too.
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Homemade Hummus

This is a really simple and plain recipe for homemade hummus, you can add just about anything to give it more flavour; roasted peppers, sweet potato, any herbs and spices. I’ve seen some awful additives and preservatives in the grocery store hummus, this is easy and then I know what I’m eating.
Hummus
Ingredients:
1 can chickpeas
3 tablespoons olive oil
pinch garlic salt
pinch of pepper
juice from 1/2 lemon
Directions:
Add all the ingredients into a mixing bowl and use a hand blender to blend together until smooth. Enjoy!
For more healthy good for you recipes get my free 3 Day Fatigue Fighting Meal Plan. Click Below.
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No Sugar Added Dark Chocolate Fudge

This is the simplest fudge I’ve ever made. It’s very rich and you only need a little to satisfy your sweet tooth. You can feel good about the sugar content, it is just the dark chocolate chips. I just love it, and I think you will too!

Dark Chocolate Fudge

Ingredients:
3 cups dark chocolate chips
3/4 cup full fat coconut milk
2 tbls coconut oil

Directions:
Place chips in large bowl. Combine Coconut milk and coconut oil in microwave safe bowl and microwave until hot, about 1 1/2 minutes. Pour hot mixture over chips and let stand 2 minutes. Mix until totally smooth. Line mini muffin tin with mini liners. Fill each liner to the top. Freeze or refrigerate until set. Store in fridge or freezer. Sprinkle a little sea salt over each if desired. Enjoy!

Want more easy and delicious recipes? Check out my 3 day fatigue fighting meal plan complete with recipes, click below.

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SQUASH AND APPLE SOUP WITH MAPLE

serves 4-6

Ingredients:
2             onions, chopped
IMG_25651 tbs       butter (I used coconut oil instead)
1            Large Butternut Squash; peeled and cubed
2            Apples; peeled, cored and cubed
2            cloves garlic
4 cups    vegetable broth
t tsp        fresh thyme
1 tsp       salt
1/4 tsp    pepper
3 tbsp     maple syrup
1/2 tsp    pumpkin seeds

Directions:
In a large pot, cook onions in butter over medium heat until soft, about 5 minutes. Add squash, apples, garlic, broth, 1 cup of water, thyme, salt and pepper: bring to boil. Reduce heat, cover and simmer for about 20 minutes or until the squash is tender. Let cool slightly, blend, an immersion blender is easiest. Stir in maple syrup and nutmeg, serve garnished with pumpkin seeds.

This is a really nice fall soup when squash and apples are in season. Double or maybe even triple the batch and put left overs in your freezer for when you want it again. Make it your own, change up the ingredients as you see fit, I’m going to try ginger and garlic next time, because I love ginger and I have a really nice organic chunk of it that I got recently.

For more healthy an delicious recipes try my 3 day fatigue fighting meal plan below!

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Simple Food Makes Cooking Fast & Easy – Simple Brown Rice & Simple Green Beans

I had a really simple dinner last night and I found it really easy to make. The more you make food from simple whole ingredients the easier it becomes. It took me a while, a few weeks or a couple of months to make a habit of piecing together whole ingredients and not searching for the packaged processed food to just add water to.

Make changes start small.  Add good food before taking things away from your diet. 

For dinner last night I had brown rice, sauteed green beans from my garden and grilled sausage.

There is something so satisfying about eating from the garden in your back yard. It will be the best food you ever eat.

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Simple Brown Rice Recipe:serves 4
Ingredients:
1 onion
2 cloves garlic
2 table spoons olive oil
2 cups Brown Rice

Directions:
Chop onion and garlic and finely as you can or want. Saute together in a pot with the olive oil, until the onions get soft, but before the oil start smoking on medium heat. When the onions are soft add the dry rice and stir it in. The rice will start slightly toasting. I usually serve 1/2 cup of rice per person, more if I want left overs. After no more than 5 minutes or so add the water, 4 cups of water for 2 cups of rice. Turn the stove to low medium and let it simmer. When all the water is soaked up into the rice, remove from heat.

Simple Green Beans
Ingredients:
fresh and local green beans
butter
slice of lemon
salt & pepper

Directions:
Clean the beans and remove the tops. Add to frying pan, add however much butter you want, turn on stove to medium heat. Once butter has melted and the beans start to cook add salt and pepper and a squeeze of lemon juice. Taste beans until they are at a cooked but crunchy consistency. Enjoy!

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