Week off

Taking a week off.  Will be back at it next Monday January 4th.  I hope everyone has a great Christmas and New Years.

Thursday Pampered Treats

I thought I would share my favorite Cake recipe with you.  I grew up eating this cake for every birthday growing up.  And the best part is that Diabetics can eat it too.

Pink Angel Food Cake

 

 

 

1-10oz pkg. Frozen sliced Strawberries (thawed)
1-3oz pkg.  Strawberry Jell-O or Strawberry Jell-O light
1 cup Hot water
1Cup Whipping Cream, Whipped

1 Angel Food Cake ( You can make it from scratch or from a box, if you use the box version Robin hood brand is the best.)

Drain strawberries, reserving 1/2cup syrup.  Dissolve gelatin in hot water.  Add reserved syrup.  Chill till partially set.  Beat mixture till light and fluffy.  Fold in whipped cream.  Chill till of spreading consistency (approx. 2-3hrs).  Transfer 1 1/2 cups of mixture into a small bowl, fold in drained strawberries.

Split cake cross-wise making 3 equal layers.  Fill between layers with strawberry mixture.  Frost top and sides of cake with remaining whipped cream mixture.  Chill till serving time.  (Can be decorated with fresh strawberries).

I usually make the cake the evening before and then in the morning when the cake is cool, I start making the strawberry whipped cream icing.  This cake is very light and flavorful.   It's a family favorite.

Wednesday Encouragement

Christmas is here....

 

As we all gather together with family and friends to celebrate the holidays remember that you can eat what ever you want.  Just try not to over eat...  We all have a habit of doing that when we see all our favourite foods on one table ready for us to eat.  Have small portions of each thing that you love.  When you are finished your plate think about how you feel.  Are you full?  Are you hungry?  Do you really want a second helping?  Think carefully before you reach for that spoon.

You can have all you want to eat just remember that portion control is important.



Enjoy the holidays and be healthy.

Tuesday Recipes

Mango Cilantro Salsa (serves 4)

1 medium mango diced
1/2 cup red pepper, chopped
1/4 cup red onion chopped
2 tsp jalapeno pepper, minced
1 clove garlic minced
2 tbsp. lime juice freshly squeezed

Combine all ingredients and refrigerate for at least 2-4hrs before serving.

Lemon Yogurt Chicken Kabobs (serves 2)

1/4 cup onion grated
6oz plain fat free yogurt
6tbsp lemon juice, freshly squeezed
black pepper to taste
paprika to taste

10oz chicken breast cut into 10 pieces
1/2 cup green pepper cut into 1" cubes
1 small onion quartered
1 cup mushroom caps
2 small tomatoes quartered

Combine first five ingredients for marinade. Pour into a dish and add chicken.  Refrigerate for 30min to 24hrs.  Prepare kabobs by alternating pepper, chicken, onion, mushrooms and tomatoes on skewers.  Broil 4 inches from heat for 8-10 min, turning once.

If you are using wooden skewers make sure you soak them in water prior to use.

Halibut with Apples and Ginger


1/2 cup onion chopped
1tbsp lime or lemon juice, freshly squeezed
1tsp fresh ginger, julienned
1tbsp fat free plain yogurt
black pepper to taste
5oz halibut
1/2 tsp paprika
1 small apple peeled, cored and cut into wedges
fresh parsley

Preheat oven to 350 degrees F.  Combine onion, lime/lemon juice, ginger, yogurt and pepper into a small bowl.  Gently place halibut in marinade and set aside for 30min.  Cut sheet of foil and place halibut in centre.  Spoon marinade over halibut and sprinkle with paprika.  Arrange apple wedges on top of halibut.  Fold foil over fish, allowing space for steam.  Bake for 10-15 min. Garnish with parsley

Monday Workout

Winter sports can be fun and a little strange.  Exercising doesn't mean you have to go to the gym, it could be an adventure in learning something new.  Get out there and try this crazy sport:  Fat biking..... I know crazy as it sounds it is an actual sport that started is Alaska about 10 years ago.  What is it exactly?  Well it's a three wheeled bike for adults.  It's used on biking trails but some ski resorts are now allowing fat bikes on some of their ski trails.  As biking is a great outdoor sport why not continue it this winter with a fat bike.  If you have never tried a three wheeled bike give it a shot you never know, you just might like it.

Fat biking can also be done on mountain bikes, larger winter tires and rims are put on the bike and lovers of this sport hit the trails with as much enthusiasm as they would in the spring and summer months.  So if you don't have a three wheeled bike but you do have a mountain bike and want to continue biking all year round, consider putting winter tires and rims on and hit the trails.  There are trails for winter biking in Ontario you just have to look for them.  Try out the trails in Oro-Medonte.

You can even outfit your recombant bike for winter trails too.

Get out there and have fun.

Thursday Pampered Treats

PAMPERED TREATS... FAVORITE FOR CHRISTMAS.

One of my favorite things to eat at Christmas is Butter Tarts.....so I went looking for a more Paleo version of my favorite treat.  It looks good and I plan on trying it out when I'm off next week.


Servings 12-15
Prep time 40 min
Cooking time 20 min

Crust

1 1/2 c. almond flour or finely ground almonds
1 c. coconut flour
1 c. coconut milk
1/4 c. coconut oil

Filling

2 c. raisins
3 lg. eggs
1/2 c. honey
3 tbs. coconut oil
1 tbs. vanilla
2 tsp. lemon juice

Preheat your oven to 375F.
Combine the crust ingredients in a large mixing bowl.
Using a fork mash the ingredients together until they are crumbly and well mixed
Now using your hands thoroughly knead the crust together, forming a large ball. If your crust feels too moist place it in the freezer for ten minutes allowing the coconut oil to cool, and the flour to absorb more moisture
Using your hands break grape to ping pong sized balls of dough away and place them in a well greased muffin pan.
Using your fingers gently press the dough into the sides of the muffin tin and bring it up into a ridge along the sides by gently pinching the dough. You will want the dough to be about two pennies thick on the bottom and the sides.
Once you have painstakingly pressed all of the tarts into your pan/s (depending on the size of your muffin tins you will have more or less tarts than I did, which was just over a dozen). It is time to pre bake them
Bake at 375F for 12-15 minutes until the tarts start to pull away from the sides of the muffin tins
While the tarts cool off to one side it is time to begin the filling. Begin by covering your raisins with water and letting them soak for 20 minutes

Next crack the eggs into a bowl and mix vigorously with a fork until a smooth mixture is formed (if your eggs seem small feel free to add 1/4 of coconut milk at this stage).
In a large saucepan melt down the coconut oil, honey, and vanilla on medium heat until they are completely melted together.
Once your raisins are done soaking carefully drain them and add them to the melted coconut oil mixture. Stir together until the raisins are well coated allowing to cook for around five minutes
Now carefully pour the egg mixture into the saucepan stirring constantly to keep the eggs from cooking in clumps.
Continue stirring the mixture on medium heat until you can pull your mixing spoon away and see the filling coating the spoon itself.
Allow your mixture to cool for five to ten minutes before carefully spooning it into each tart. Begin by filling each tart about 3/4s of the way full, topping the tarts up once all the tarts are filled
Now return your tarts to the oven for five to seven minutes at 375F. At the end of the seven minutes switch your oven settings to broil on high for 30-60 seconds monitoring carefully so as not to burn the edges of your tarts. Then remove and allow to cool for an hour before devouring them all in one sitting.


Yes this is a long recipe, but if you follow it you will have a wonderful treat to share with family and friends.  Recipes can be easy or hard, it all depends on how you look at it.  I love to bake so I look at it as an adventure.  Something new for my palate to try.  Don't get daunted by the instructions, they are there for a reason.  Always read an entire Recipe before you start.  By doing this you make sure that you have everything that you need and you understand how the recipe works.  Never be afraid to ask questions when you are cooking.
Reference

https://notperfectlypaleo.wordpress.com/2013/06/15/butter-tarts-paleo-style/

Wednesday Encouragement

Each day we try, we get stronger.  Each day we say yes to exercise, we are one step closer to our goal.  Each day we eat healthy and say no to junk food, we are becoming stronger and making better choices for ourselves.  The Christmas season is here.  There are parties and family get togethers, as well as rich foods in the work place braught in by families and coworkers.  If you choose to indulge in a treat, make sure it's worth it.  If you can say no, then walk away but if it is something you really want then just have one bite so that you can enjoy the flavours and get rid of the rest.  It is easier said than done but all you can do is try.  It is your body and you choose what you put in it.

Tuesday Recipes

Christmas is coming so here are some ideas for you....

Mini Frittatas

 1 1/2 cups water

 3/4 cup quinoa, rinsed and drained

 2 eggs

2 egg whites                     

1 cup shredded zucchini                    

1 cup shredded Swiss cheese

1/2 cup diced ham

1/4 cup chopped fresh parsley

 2 tablespoons grated Parmesan cheese

 1/4 teaspoon ground white pepper 

 

 Preheat oven to 400 degrees F (200 degrees C). Grease 6 muffin cups

 

Bring the quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes.

Combine cooked quinoa, eggs, egg whites, zucchini, Swiss cheese, ham, parsley, Parmesan cheese, and white pepper in a large bowl and mix until thoroughly combined. Spoon mixture to the top of each prepared muffin cup.

Bake in preheated oven until the edges of frittatas are golden brown, about 30 minutes. Allow to cool at least 5 minutes in the pan before serving. Serve hot or cold.           

Chicken Caesar Burgers

1 lb ground chicken

2 tbsp onion, minced

1⁄2 tbsp capers, chopped

1⁄2 tbsp fresh parsley, minced

1 clove garlic, minced

1⁄2 tbsp coconut aminos

Sea salt and freshly ground black pepper to taste

cooking fat

Romaine lettuce leaves

Tomato, sliced thinly

Red onion, sliced thinly

 

Dressing

1 cup mayonnaise

3 tbsp lemon juice

2 anchovy fillets, chopped

2 cloves garlic, minced

2 tsp Dijon or homemade mustard

Freshly ground black pepper to taste

For the dressing, combine all of the ingredients in a food processor and blend until smooth. Transfer to a bowl and set aside, or store in refrigerator until using.
For the burgers, gently mix all of the ingredients into a bowl and form 4 equally sized patties.
Heat a grill pan or skillet with a small amount of cooking fat over a medium-high heat.
When hot, add the chicken patties and cook for 4-5 minutes on each side, or until the center reaches 165 degrees and the juices run clear.
Serve the burgers on a bed of romaine topped with Caesar dressing, and tomato slices or onion if you’d like.
Store any remaining dressing in an airtight container in the refrigerator for up to 1 week

 

 Mini Meatloaves with Mushroom Gravy

Meatloaf Ingredients:

2 lbs grass-fed ground beef

2 eggs

1/2 cup almond meal

1/2 medium onion, diced

2 cloves garlic, smashed

a pinch of paprika

salt and pepper

 

Gravy ingredients

 

2 cups Portobello mushroom tops, sliced (about 4 mushrooms)

3 tbsp. coconut oil

2 cloves garlic, minced

1/2 cup coconut milk

salt and pepper

 

Pre-heat the oven to 400 F and grease a mini-meatloaf pan (mine makes 4 mini loaves), or two regular meatloaf pans

In a large bowl, squish together the beef, egg, almond meal, onion, garlic, salt, pepper and paprika until well combined.
Divide the meat between the loaf pans and bake for 35 to 40 minutes, until a meat thermometer in the center reads 160 F
While the meat is cooking, heat the coconut oil in a large sauce pan

Add the garlic and cook until garlic is fragrant and browned, about 2 minutes.

Add the mushrooms and cook until soft, about 4 to 5 minutes, then pour in the coconut milk and allow the sauce to reduce over medium heat.
Top your meatloaf with mushrooms and dig in

 

 

References

 

http://friskylemon.com/2012/01/05/mini-meatloaves-with-mushroom-gravy/

http://allrecipes.com/recipes/1564/breakfast-and-brunch/eggs/frittata/

http://paleoleap.com/chicken-caesar-burgers/

 

 

Monday Workout

Monday Workout and Winter Sports

I know that we don't have snow yet but at least you are getting some ideas for when it does arrive.  It will arrive, it always does.  We do get a green Christmas every now and then.  It's hard to believe that it is December 14th and it is 13 degrees Celsius outside.  Anyways......

Snowshoeing.



Do you remember when you were a kid and you got to go snowshoeing.  Well it's a great sport to take up this winter and a great form of exercise.

 

There are different forms of snowshoeing... there is the classic form of aerobic workout where you go for a long leisurely walk in the woods, going up and down hills and having fun with a loved one, or friends.

 

There is also snowshoe running, which is a newer sport that is hosted in Alberta and Quebec.  The snowshoes are slightly narrower than regular snowshoes.  If you can run, you can do this sport.  The major difference is that you have to lift your knees more and it is like running on soft sand.  The workout is great for cardio and your legs will feel like jelly when your done.

 

Get out and enjoy the snow with family and friends when it arrives... you'll make wonderful memories, and have a great workout too.