Low calorie, high protein Tofu Scramble

One of my favourite meals of the day is…. you guessed it, breakfast! I usually have my breakfast/brunch around 11 or 12 so that I can eat more throughout the day and stick to a fasting schedule. The first meal of the day is important as it fuels the mind and body after an overnight fast. Apart from providing us with energy our first meal of the day  foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre. The first meal supports cognitive function, energy needs and long term health!

For my first meal of the day I like to keep it low in carbohydrates and high in protein. The tofu scramble is a great source of protein, low calories, low carbohydrates. Tofu is high in amino acids, iron, calcium and micro nutrients. When buying tofu opt for the organic version to get the most nutrients from your breakfast. Tofu has many health benefits and contains many nutrients.

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Try and find options like the one above from your grocery store to get the most health benefits. Try and find a firm or medium firm tofu for this specific recipe. You can adjust the ingredients depending on your personal preference!

Tofu Scramble

Prep Time: 15 Mins

Cook Time: 10 Mins

Total Time: 25 Mins

Ingredients

1/4 block of firm tofu

1/4 onion

2 mushrooms

Fresh dill

Pinch of salt & pepper

1/2 teaspoon of paprika

1/2 teaspoon of turmeric

1/2 teaspoon of garlic powder

1/2 teaspoon of onion powder

1 tablespoon of nutritional yeast

1/2 an avocado (optional)

Cherry tomatoes (optional)

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  1. Place skillet on medium heat, spray pan with cooking spray or use 1 teaspoon of coconut oil.
  2. Once pan is heated place onions in pan and cook until translucent and brown.
  3. Once onions have been cooked place mushrooms in pan, add a pinch of salt and pepper.
  4. While mushrooms and onions are cooking, mash tofu in a bowl with a potato masher. (This will give the tofu the consistency of eggs)
  5. Once the tofu has been mashed put the tofu into the skillet with the mushrooms and onions.
  6. Chop the fresh dill and place that into the skillet.
  7. Add all the spices into the skillet and mix.
  8. Cook mixture for 5-10 minutes until flavours have mixed.
  9. Place cherry tomatoes and avocado on the side for extra deliciousness.
  10. Enjoy!

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Change up the recipe to add in your favourite vegetables, extra spices or sauces and customize this breakfast recipe for a high protein, high energy meal. I added yves veggie bologne in my recipe for extra protein as well as franks red hot sauce for some extra flavour! Also side note if you haven’t tried it already you need to go out and get the silk coconut coffee creamer because it brings your coffee game to the next level!

Hope you enjoy!

 

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Peanut butter roasted cauliflower

Its beeen a while… (Nickleback voice) How I have missed sharing my recipes and two sense on health, food and fitness with my blog friends. I have been so busy with school and life that I forgot about my blog but an anonymous message inspired me to write another post while I have some time. So thank you to whoever sent me that message, every little bit of encouragement goes a long way. While I have been drowning in text books, pulling all nighters and running around from place to place I have still managed to make some pretty tasty recipes. I tend to love the spices but finding the perfect amount and tweaking the recipes always makes the best dishes!

One thing I have really been enjoying is a baked cauliflower. It’s pretty easy to make, healthy and so good. You can do so many different things with cauliflower but sometimes just throwing in some spices and baking it can be the best dinner options.

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Personally for myself when I first converted to veganism I had a lot of digestive issues and cauliflower is one of those super foods that assists in aiding in digestion. Cauliflower is an important source of dietary fibre and some of its properties have been shown to line the stomach and protect it from bacterial over growth.

With all the digestive properties of cauliflower it is also high in protein, vitamin c, vitmain k and low in saturated fats and cholesterol. I love the taste, flavour and all the benefits of cauliflower. This is my newest fave to add to my roster of cauliflower recipes, hope you enjoy!

Peanut Butter Roasted Cauliflower

Prep Time: 15 Mins

Cook Time: 30 Mins

Total Time: 45 Mins

Ingredients

2-3 tablespoons of peanut butter (almond butter or tahini)

Half of a freshly squeezed lemon

3 Cloves of garlic (minced)

3 tablespoons of nutritional yeast

Salt & Pepper to taste

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  1. Preheat over to 350 degrees F.
  2. Cut off the stems of the cauliflower and rinse.
  3. Place cauliflower in bowl and pour hot water over the cauliflower until its covered.
  4. While the cauliflower is softening mix all of the ingredients into a small bowl.
  5. Once cauliflower has softened place on a baking sheet.
  6. Use a spatula to take mixed ingredients and cover the entire cauliflower head.
  7. If the mixture is too thick or not enough double up the ingredients or add some water.
  8. Once the cauliflower has been covered place in the oven and bake for 30 minutes.
  9. Let cauliflower cool, top with your favourite condiments and enjoy!

Cauliflower is defiantly one of my favourite vegetables to play around with and the nutritional value depends on the amount you eat and the amount of ingredients you use! This one is a bit harder to track but just try not to eat the whole thing in one sitting. (Even though I did, cause it thats good)

 

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Hope you enjoy!

 

 

 

 

Going back to school.. at 27

Ok well I am only 26 but in just one short month I will be 27 and entering my third semester of college. If you’re wondering if this is the first degree/program I have taken it is not. This will be my fourth program that I have taken, yes I am indecisive, yes I have had multiple jobs and yes I like school.

When I finished high school at 17 I was so eager to move out of my families home and go to college that I looked up a few programs at schools an hour or more away from the town I grew up in and just chose one. Which may not have been my best decision I’ve ever made.

I decided at 17 to go to school for cosmetic management, which when I saw it online I was like that sounds like fun! But I should have thought wow that sounds expensive and like something I won’t be interested in 5 years from now. Don’t get me wrong doing makeup and management in a retail setting could be someones idea of a dream job but not mine. This program was easy, fun, far from home and I got to play with makeup. However it was not challenging for me and I knew it wasn’t what I wanted to do forever once I had finished.

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From doing cosmetic management… not so much. However I am an expert in all things makeup if thats your question.

Needless to say I worked in the cosmetic industry and retail management for the next 4 years and decided that I needed to try something new. Something challenging. So when I turned 23 I went back to school for the second time for something completely different, pre health sciences. This program prepared me to enter a bachelors degree in science and nursing which was the next direction I thought that I wanted to take. But hey guess what one year of pre health sciences and one year of my bachelors degree in nursing I decided that that was defiantly not what I wanted to do. I seriously commend anyone that it is a registered nurse, not only is it a hard degree but it is a tough job. So kudos to all of you!

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So fast forward 3 years later after a failed attempt at becoming a nurse, working as a retail manager, moving to multiple cities and moving on with my life. At 25 I decided to go back to school… one last time. Currently I am enrolled in occupational therapy assistant/physiotherapy assistant program. I am now in my third semester, 4 months of in class school and 4 months of placement and I will graduate, I will be done! This time for good!! This program has been challenging, exciting and I cannot wait to be done and start my career in this field and develop my skills.

I want to encourage anyone who is nervous or scared to go back to school because of their age and just go for it! If you’re not happy in your current standing, change it. If you’re not happy with you’re career, change it. If you want to go back to school and go after that job you’ve always wanted, do it! It will motivate you, encourage you and help you decide the path you want to take. You know why because you can change any time, we can change our lives at any time. We are our own creators, do what makes you happy!

So 8 more months of school for me and I will be done. This time for good… I hope!

xx

Meal Prep Spaghetti Squash Bowls

Looking for a quick and easy dinner recipe that anyone will love? Look no further! This spaghetti squash bowl is healthy, full of flavour, full of protein and delicious to eat everyday of the week.  Spaghetti squash can be made and prepared so many different ways and you can switch up the vegetables or beans used in this recipe to use your favourite ones and make it your own.

Spaghetti squash has so many benefits, full of vitamins, minerals, aids in weight loss, lowers cholesterol and helps regulate blood sugar. Spaghetti squash has become popular as an alternative to pasta as its contents are lower in carbohydrates then a regular white pasta or rice. Not only does the squash have a low carbohydrate content but it is also low in fat, calories and high in fibre.

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This recipe works for anyone as it is gluten free, vegan, oil free and made with whole food ingredients. You can choose to fill the bottom of your pan with water when cooking or use oil this part is up to you! Either way is just as delicious. The most difficult part about this recipe is cutting the squash in half. What I prefer to do before cooking the squash is to place the whole squash in the microwave for 5 minutes and then let cool for 5 minutes. This helps to soften the squash so that it is much easier to cut in half and to scoop out those seeds!

Season your squash with cilantro, lime or your favourite side. Store in the fridge up to four days and enjoy!

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Meal Prep Spaghetti Squash Bowls

Prep Time: 10 Mins

Cook Time: 40 Mins

Total Time: 50 Mins

Ingredients

One large spaghetti squash, halved (and scooped; seeds removed)

1/3 cup water (or 1-2 tablespoons olive oil, rubbed on inside of squash)

Black Bean Filling (Or substitute with your favourite beans)

1 15 oz. can of black beans, drained and rinsed

1 cup of corn (or canned/frozen sweet corn)

1 cup of your favourite vegetables (I used zucchini and spinach)

1 Small onion diced

2 Cloves of Garlic

1/4 teaspoon of paprika

1/4 teaspoon of garlic powder

1 tablespoon of nutritional yeast

Salt & Pepper to taste

Avocado Mash

1 ripe avocado, mashed

1 Tablespoon of lime juice

1/4 teaspoon of garlic powder

1/4 teaspoon cumin

Salt & Pepper to taste

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  1. Preheat oven to 400 degrees F.
  2. Cut the squash in half and scoop out the seeds with a spoon, like a pumpkin.
  3. Fill a roasting pan with 1/3 cup water or use oil over the squash. Lay the squash cut side down in pan and bake for 35-40 minutes or until soft and tender.
  4. Meanwhile, in a medium-sized pan cook diced onions, minced garlic and veggies of choice at medium heat until throughly cooked. Season with salt & pepper.
  5. Once vegetable mix has cooled in a medium size bowl mix together all ingredients for Black Bean Filling. Next, in a small bowl, mash the avocado and mix in all ingredients for Avocado Mash.
  6. Remove squash from oven and let cool for 5 minutes. Scrape the squash with a fork to resemble spaghetti noodles, then fill with Black Bean Filling and top with avocado mash.

Nutritional Facts (Based upon 1 cup of squash mixture & specific vegetables listed)

Serves: 5-6 cups

Serving size: 1 cup

Calores: 135 Calories

Fats: 6.5 G

Carbs: 12 G

Fibre: 5 G

Protein: 7 G

 

Hope you enjoy!

Roasted Chickpea Tacos & Creamy Lime Slaw

These tacos are seriously so easy and so delicious to make. Chickpeas, cauliflower, coleslaw and an avocado dressing. Sign me up! Eat these tacos as an app, a dinner or for  breakfast. They are that good!

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As I have written about before in my chickpea muffin recipe. Chickpeas are well known as one of the most popular beans in the world next to the soy bean. Chickpeas have been consumed for hundreds of years and are still being eaten by some of the worlds most healthiest populations across the globe. Chickpeas are a legume that have a vast variety of nutritional benefits as well as being versatile when it comes to cooking!

These little beans will:

  • Boost your energy
  • Protect your skin
  • Digestion health
  • Promote weight loss

I could make a whole blog just about chickpeas and recipes on how to cook with them but for now I will let you enjoy this amazingly delicious taco recipe!

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Roasted Chickpea Tacos & Creamy Lime Slaw

Prep Time: 35 Mins

Cook Time: 25 Mins

Total Time: 60 Mins

Ingredients

1/2 – 1 head of cauliflower

1 14 ounce can of chickpeas

1 teaspoon olive oil

Corn tortillas or your go to wraps

Chickpea & Cauliflower Rub

1 teaspoon cumin or all spice

1 1/2 teaspoon paprika

1 teaspoon garlic powder

1 teaspoons salt

1 teaspoon chili powder

1 teaspoon coconut sugar (regular sugar)

1/4 teaspoon black pepper

Creamy Lime Slaw

1 bag of cole slaw mix

1/2 cup of veganasie, or mayonnaise

1/2 teaspoon dijon mustard

1/2 teaspoon maple syrup

1 1/2 teaspoon apple cider vinegar

1/4 teaspoon celery salt

1 pinch black pepper

1 teaspoon water

2 tablespoons of lime juice

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  1. Pre-heat oven to 375 degrees F.
  2. Make the slaw: In a medium sized bowl add all of the slaw dressing ingredients. Mix ingredients together until a creamy sauce has formed. In a large bowl, add the cabbage mixture and pour dressing over. Mix until everything is combined. Place in the refrigerator until ready to use.
  3. In a small bowl add all of the rub ingredients and mix together.
  4. Separate all of the cauliflower florets and chop them into bite size pieces. Place florets and chickpeas onto a large sheetpan and drizzle with olive oil and sprinkle with BBQ rub. Depending on the size of your head of cauliflower you may not need to use all the rub. Toss everything together with your hands so that cauliflower and chickpeas are coated with the rub. Place the sheetpan in the oven and bake for about 25 minutes, flipping once.
  5. If desired, warm up corn tortillas on the stove or in the oven. Add about 1/4 cup of cauliflower and chickpeas to each taco and top with a few tablespoons of slaw. Top with onions, tomatoes, or your favourite topping.

** For my recipe I added a Avocado Cilantro Lime Sauce which I highly recommend! **

Avocado Cilantro Lime Sauce Ingredients

1 ripe avocado
3/4 cup cilantro, stems removed
2 tablespoons of lime juice
2 cloves of garlic
1 Tbsp. olive oil
1 tsp. agave/honey
Salt & Pepper

Place all ingredients in a food processor and blend. Add a touch of water to thin if necessary and add seasonings according to personal preference.

Nutritional Facts (Based upon 1 wrap & 2 Tablespoons of slaw dressing)

Serves: 4-5 people

Serving size: 1 wrap

Calores: 169

Fats: 5 G

Carbs: 28 G

Fibre: 7.5G

Protein: 8 G

Hope you enjoy!