8 06, 2018

Steak and Eggs with Chimichurri

2018-06-09T00:06:27+00:00June 8th, 2018|Recipes|

This would make a fantastic weekend brunch! Ingredients: Chimichurri: 1 C coarsely chopped parsley 1 clove garlic ½ tsp salt 2 tbsp water 1 ½ tbsp red wine vinegar ¼ C extra virgin olive oil 1 tbsp minced jalapeno For the steak and eggs: 1 tbsp olive oil 1 pound flank or skirt steak Salt and black pepper to taste 4 Roma tomatoes, halved lengthwise 4 eggs Method: Chimichurri: Combine all ingredients in a food processor and pulse until fully blended. Makes about 1 cup, keeps in the refrigerator for up to one week. Steak and Eggs: Heat half the [...]

16 02, 2018

Sausage, Egg and Avocado Breakfast Bowl

2018-06-04T14:34:07+00:00February 16th, 2018|Recipes|

Ingredients: 2 large turkey sausages, sliced 4 eggs, hard boiled, peeled and cut into quarters 1 ½ cups cherry tomatoes, halved 2 tbsp red onion, chopped ½ avocado, diced ½ cup fresh cilantro, chopped Salt and black pepper, to taste Juice of 1 lemon Method: Cook the sausage according to the package instructions. After they have cooked through, set them aside on a paper towel. In a large bowl, combine all ingredients. Stir with a large spoon until the egg yolks and avocado start to create a creamy texture. Serve and enjoy! Makes 2 servings; count each serving as 3 [...]

15 12, 2017

Christmas Morning Frittata

2018-06-04T14:34:08+00:00December 15th, 2017|Recipes|

Ingredients: 1 medium onion, chopped 1 medium green pepper, chopped 1 garlic clove, minced 2 tablespoons butter ½ cup chopped tomatoes ¼ cup minced fresh parsley 5 eggs, lightly beaten 2 cups (8 ounces) shredded mozzarella cheese 1 teaspoon Worcestershire sauce 1 teaspoon salt ½ teaspoon pepper Directions: • Heat oven to 350°F. • In a skillet, sauté the onion, green pepper and garlic in butter for 5 minutes or until tender. Remove from the heat. • Stir in tomatoes and parsley; set aside. • In a large bowl, combine the remaining ingredients. • Stir in reserved vegetables. • Pour [...]

3 11, 2017

Smoked Salmon, Avocado & Arugula Breakfast Salad

2018-06-04T14:34:09+00:00November 3rd, 2017|Recipes|

Smoked Salmon, Avocado & Arugula Breakfast Salad Ingredients 1 ½ cups of arugula, washed ¼ avocado, sliced ¼ cucumber, sliced 2oz smoked salmon, sliced 1 egg, hard boiled, sliced in half 1 ½ tsp sesame seeds Juice from ¼ lime 1 ½ tsp extra virgin olive oil Salt, to taste Method • In a salad bowl, combine the arugula, avocado, cucumber, salmon and egg, • Top with sesame seeds, lime juice, olive oil and salt to taste and toss well to combine the flavours. Makes 1 serving; count as 2 fats and 2 proteins Recipe from "Zero Belly Breakfasts” by [...]

29 09, 2017

Sausage and Mushroom Mini Quiches

2018-06-04T14:34:09+00:00September 29th, 2017|Recipes|

8 ounces breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra-virgin olive oil 8 ounces mushrooms, sliced ¼ cup sliced scallions ¼ cup shredded Swiss cheese 1 teaspoon freshly ground pepper 5 eggs 3 egg whites 1 cup milk • Position rack in center of oven; preheat to 325°F. Coat a muffin tin generously with cooking spray or butter. • Heat a large skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until [...]

22 09, 2017

Clean Pumpkin Spice Latte

2018-06-04T14:34:10+00:00September 22nd, 2017|Recipes|

Flavoured coffees from Starbucks or Tim Hortons are very high in sugar. Make your own version! Ingredients: 1 Cup milk – any milk, including non-dairy varieties may be used 1 tbsp pumpkin puree Stevia to taste, if desired ? tsp ground cinnamon Pinch ground nutmeg Pinch ground ginger ¾ Cup strong coffee Method: • Add the milk and pumpkin to a small pot. Heat over medium-low heat, stirring constantly with a whisk, until the mixture begins to simmer. • Add in the stevia (if using), cinnamon, nutmeg and ginger. Whisk the mixture until it becomes frothy. • Add the coffee [...]

17 08, 2017

Breakfast in a Bowl

2018-06-04T14:34:10+00:00August 17th, 2017|Recipes|

Breakfast in a Bowl Ingredients FOUR SERVINGS 2 cups nonfat, low-carb yogurt (Silhouette, Source, Astro 0%) 2 cups nonfat cottage cheese ½ cup rolled or steel-cut oats, uncooked 4 tablespoons slivered almonds 4 teaspoons vanilla extract Allspice or Cinnamon, to taste (don't use more than 1/2 teaspoon or the flavor will be too strong) SINGLE SERVING 1/2 cups nonfat, low-carb yogurt 1/2 cups nonfat cottage cheese 2 tbsp. rolled or steel-cut oats, uncooked 1 tablespoon slivered almonds 1 teaspoon vanilla extract Allspice or Cinnamon (or whichever spice you prefer) Directions Blend all ingredients together and refrigerate overnight. (This will soften [...]

9 06, 2017

Tofu Breakfast Scramble

2018-06-04T14:34:12+00:00June 9th, 2017|Recipes|

A delicious vegetarian start to the day – carnivores will enjoy this as well, or could substitute eggs for the tofu. INGREDIENTS: 2 cups halved cherry tomatoes ¼ cup red onion, finely diced ¼ cup cilantro, finely chopped 2 tbsp. lime juice 1 jalapeno, seeded and finely diced ½ tsp salt 1 tbsp. olive oil 1 package firm or extra firm tofu, drained well (350g) 1 can black beans, drained and rinsed 1 ripe avocado, pitted, peeled and chopped METHOD: • Heat the olive oil in a skillet over a medium-high heat. Add crumbled tofu to skillet and cook, stirring [...]

17 03, 2017

Asparagus, Tomato and Spinach Frittata

2018-06-04T14:34:15+00:00March 17th, 2017|Recipes|

Ingredients 1 tbsp. olive oil 1 small bunch asparagus, ends trimmed, chopped into 1” pieces (about 2 cups) 1 cup cherry or grape tomatoes, halved 1 garlic clove, minced 1 packed cup baby spinach leaves, torn into pieces 5 large eggs ½ cup grated cheese (cheddar, parmesan or whatever you prefer) Salt and pepper to taste Cooking Directions Preheat the oven to 375 degrees F. Pour oil into a 10-inch ovenproof skillet and set it over medium heat. Sauté the asparagus for 2-3 minutes, then add the tomatoes and garlic to the pan and cook until the tomatoes release their [...]

10 03, 2017

High Protein Pancakes

2018-06-04T14:34:15+00:00March 10th, 2017|Recipes|

HIGH PROTEIN PANCAKES ? Ingredients: ½ cup quick cooking gluten-free oatmeal ½ cup cottage cheese 1 tsp vanilla extract 1 tsp cinnamon 2 eggs Method: · Puree all ingredients in a blender. Heat a no-stick skillet to medium, spray bottom with oil and fry pancakes on both sides until golden. Top with berries and sugar-free syrup for a delicious breakfast! These pancakes also freeze well and can be toasted just before serving. Makes 2 pancakes; count both pancakes as 3 protein and 1 carbohydrate. Recipe and photo courtesy of Capital Woman Magazine.

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