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A warm bowl of noodles can be really comforting on a cool fall or winter day. Last week, I did a post about alternatives to traditional pasta, so this recipe uses Shiritaki Tofu noodles as an alternative. And by the way, these noodles are approved by my husband, who is NOT a health nut. Always a good sign!
Ingredients: lean ground beef, (125 g) tofu shiritaki noodles (1 package) Beef broth (0.3 cup) 1 onion broccoli rabe (0.5 cup) red pepper (0.5 cup) red pepper flakes (1 tsp) Instructions: 1. Saute onion and lean ground beef in casserole pot with coconut oil until meat is lightly browned. Toss in red pepper. 2. Add beef broth, red pepper flakes, toss in broccoli rabe. 3. As a final stage, right before eating, toss in noodles. Season with salt, pepper if you liked this recipe, please share it! And don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness!
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MMMMmmmmmm fat bombs. Balls of delicious fatty-ness. As the name suggests, these little paleo/keto-friendly balls are filled with healthy fats, some protein and a mix of omega 3s and some omega 6s, and will hold you over until your next meal - that is, if you are even hungry on a keto-style diet.
I have been experimenting with some keto-style eating recently and whipped these fat bombs up as a snack, inspired by Canadian Keto-Queen, Leanne over at Healthful Pursuit. Technically, these are not 100% keto because of the vanilla extract, which contains alcohol sugars. However, you can substitute the vanilla, or just omit it altogether. You can whip these fat babies up in 15 minutes and they require zero baking. I repeat, zero baking! Who has time for baking?! Not me, at least not unless it's the weekend. Plus, in the heat of the summer who wants to turn on the oven? Until next time, enjoy the fatty-ness! Prepared in 15 minutes | Makes 9 balls Ingredients: 1 1/2 cup almond flour 1/4 cup chia seeds 1/2 cup hemp hearts 1/4 cup + 1 tbsp melted coconut oil 1 tsp sunflower seed butter 1 tbsp cold coffee (leftover from the morning) 1 tbsp cacao powder 1 tsp ceylon cinnamon 1 tsp pure vanilla extract Instructions: 1. Place flour, seeds, hemp hearts in a mixing bowl and mix with fork. Add melted coconut oil and mix in thoroughly. 2. Add sunflower seed butter and mix in thoroughly. 3. Add remaining ingredients and mix well. 4. Form balls with ingredients, place in cookie tin or tupperware and keep refrigerated otherwise the balls might be a little crumbly. Tip: To make these balls, 100% keto, you could add an artificial sweetener. I would recommend stevia. -Nikki Don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness. To Learn more about the Ketogenic Diet, visit the Healthful Pursuit blog, by Leanne Vogel, nutrition educator and Canadian-Keto Queen!
EXTRA TIP: You can also try other goodies like raw cacao nibs, sunflower seeds, or other nuts. I also like to add a pinch of bee pollen on top of my topper!
-Nikki Don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness. To Learn more about the Ketogenic Diet, visit the Healthful Pursuit blog, by Leanne Vogel, nutrition educator and Canadian-Keto Queen! Swap out your rice for a more nutritious version: blend up your cauliflower to rice size, and use it instead of a bed of rice. It is a great option for Paleo and Keto eaters, and if weight management is an issue for you, it is a good option for an "anytime meal", aka non-post workout meal.
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 I really like recipes that I can make in a single pot, kind of like this one. Less steps involved, and less clean up. First and foremost, I've highjacked this recipe from my best and oldest, friend, Alexandra Goodman, Registered Holistic Nutritionist and Owner and Operator of Whistler Christmas Dream. She originally made these for me at her place and I devoured them. I've modified it slightly by replacing buckwheat flour with her original recipe, which called for quinoa flour, but you could use either. These mean green guys are a good way to use up any excess leafy greens you've got loafing around in your fridge, that are either fresh or just about to get wilt-y. Ingredients: Head of Kale Other leafy green options to add: spinach, beet and radish greens Cupped handful of almonds 3-4 cloves of garlic Medium onion 1 egg 1/3 cup of buckwheat or quinoa flour 3 Tbsp Nutritional Yeast Instructions: 1. Place all ingredients in food processor. Blend on high until ingredients are ground into tiny pieces. It should look like a gritty green mixture. 2. Heat frying pan with coconut oil, form small patties with your hands and lightly fry the patties until browed on one side, then flip. (Make sure patties are small enough to easily flip with a spatula). 3. Let cool and enjoy, or keep refrigerated for breakfast, lunch or dinner. They are tasty with eggs in the morning or even as a dinner side with salmon or chicken. Note: You can also keep the gritty green mixture in your fridge until you're ready to eat a patty fresh. -Nikki Don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness. Despite it's name, Buckwheat is not a grain, but is actually classified a seed. Half a cup of Buckwheat contains 6g of protein, which is actually the same protein content as quinoa. Buckwheat can also be a great gluten-free alternative.
As someone who experiences gut dysbiosis, (an imbalance of good to bad bacteria in the small intestine), I have actually found that Buckwheat sits well with me, compared to other grains that tend to cause bloating and a whole other range of symptoms that I will spare you from. So I've tried my hand at making Buckwheat granola, and it's a fun alternative to an oat-based granola. There is no added sugar in this recipe - just straight up seeds and spices. You can eat it alone as a granola - good post-workout snack, or use it as a smoothie bowl topper too! Ingredients: 2 cups of water 1 cup of raw buckwheat 1/2 cup sunflower seeds 1/2 cup of pumpkin seeds 1/4 cup of hemp hearts 1-2 TBSP of coconut oil 1-2 TBSP of Ceylon Cinnamon 1-2 TBSP of Cacao powder (optional) Option to also add other winter spices such as nutmeg, ginger, cardamom, mixed spices Option to add maple syrup or honey if you want a sweeter granola (I tend to not add sugar but eat with fruit instead) Instructions: 1. Preheat oven to 350 degrees on convection. 2. Bring 2 cups of water to a boil. Add 1 cup of buckwheat. Stir occasionally. Let simmer for 10 minutes. Drain access water. Let cool. 3. In a large bowl, mix cooked and cooled buckwheat with seeds, hemp hearts and spices. 4. Melt coconut oil over stove or microwave, drizzle over the buckwheat mixture. 5. Mix it all together in the bowl and then place on a baking sheet. 6. Bake in oven for 15 minutes, remove to stir, then place back in oven for another 10-20 minutes, removing half way through for another stir until desired crunchiness is reached. -Nikki Don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness. One of my favourite foodie places in Whistler is Olives market in Function, and this recipe is inspired by them.
I also don't drink coffee for digestive reasons, and so I am always looking for a Latte alternative - Rooibos lattes are great and now this one will be another staple. More about the ingredients: Tumeric has anti-inflammatory properties, e.g. good for any kind of inflammation or bloating related to digestion. Pepper is known to help with the absorption on turmeric. Ceylon Cinnamon is a thermogenic food, which may help increase metabolism and calorie burning by enhancing thermogenesis - a process in which the body burns calories to utilize the foods just eaten - converting calories to heat. So lots of goodness in this Latte. Enjoy! Ingredients: Cup of almond milk Tbsp of turmeric Tbsp of Ceylon cinnamon Dash of pepper Dash of bee pollen or organic creamy honey Instructions: 1. Place all Ingredients in pot and whisk until reaching desired temperature. Note: I used a Nespresso milk frother, which also works wonders. -Nikki Don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness.
Don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness.
 This hardy and tasty salad is loaded with healthy nutritiousness. The beets and apples make it sweet and juicy, complemented with a bit of savoury with feta cheese, and parsley. I always feel pretty healthy after eating this one! Ingredients: 2-3 medium sized beets 2 medium carrots 1 medium Apple 1 head of parsley 1/2 cup of pumpkin seeds Feta cheese (to taste) Vinaigrette: Olive oil Apple cider vinegar Dijon mustard Touch of maple syrup Salt and pepper to taste Instructions: 1. Use a food processor to grate the beets and carrots. Place in a big bowl. 2. Chop whole head of parsley and apple, mix in with beets and carrots. 3. Add pumpkin seeds, and feta cheese quantity to taste. 4. Top with vinaigrette and enjoy! Salad can live in fridge for up to 6 days. -Nikki To learn more about fitness, nutrition and a holistic approach to weight loss, visit the Fit Chicks Fitness & Nutrition Expert Program, and the Natural Weight Loss Coach program.
Don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness.  A lot of people have a hard time with breakfast. Either they don't like it, aren't hungry in the mornings, or have the same old, same old every morning. And it's no wonder why; we've been brought up on toast and cereal for breakfast. While these aren't necessarily bad options, they aren't very balanced meals; all carbs and no protein can lead our blood sugar levels to spike, leaving us "hangry" by mid-morning.
Instead we recommend the "Complete in 3" rule at every meal: a healthy balance of protein, fibre/carbs and healthy fats. This is where the Breakfast Salad comes in. You can use the exact ingredients below or you can get creative and add other yummy goodies! Ingredients: 2 hard boiled eggs 6-8 grape tomatoes 1/4 avocado 6 grapes Sprinkle of Hemp Hearts Salt and pepper Other possible goodies might include: Roasted root veggies (beets, yams, carrots) Prosciutto Little bit of feta cheese Nuts and/or seeds Different fruit: berries, kiwi, Apple, pear Drizzle of olive oil Really the sky is the limit. The key is to hard boil a big batch of eggs on your food prep day so they are ready to go as the foundation or as the bread and butter of your Breakfast bowl, shall we say. Go ahead, get creative and eat the rainbow for breakfast! -Nikki To learn more about fitness, nutrition and a holistic approach to weight loss, visit the Fit Chicks Fitness & Nutrition Expert Program, and the Natural Weight Loss Coach program. Don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness. |
AuthorNikki Johnston Beaudoin is an outdoorsy Mountain Mermaid, and the Founder of Sea to Sky Fitness. Categories
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