Greek Seven Layer Dip

Merry merry Christmas!!! The Smart family Christmas this year was a big success! Lots of laughs, walks, workouts, presents, amazing food and delicious drinks! I was in charge of an appie (clearly lol), my big bro made dinner, and my sister made an apple pie crumble for dessert…mmmm heaven :)

Ok recipe time! This healthy, delicious appetizer is such a perfect way to kick off a big meal! It’s quite light, filled with lots of veggies, and ridiculously easy to make. I highly recommend it!

Makes 8 servings    Total Time: 20-30 min (including time to chop the veggies)

Ingredients

1. 1 cup hummus
2. 2 tomatoes, diced
3. 1 cucumber, diced
4. 3/4 cup Greek yogurt
5. 1/2 tsp paprika
6. salt and pepper to taste
7. 1 cup canned artichoke hearts, chopped
8. 2 roasted red peppers, diced
9. 1/4 cup feta cheese
10. 2 tbsp parsley, chopped
11. 2 tbsp sliced black olives (for garnish)

Directions

1. In a 8×8 dish, spread the hummus evenly on the bottom. Layer the diced cucumber and tomatoes on top.
2. Next, evenly spread the yogurt over top. Sprinkle with paprika, salt and pepper.
3. Over the yogurt, layer the chopped artichoke hearts and the roasted red peppers. Crumble the feta cheese over top. Sprinkle on the parsley and garnish with the black olives :)
4. Serve immediately or chill for an hour then serve! I laid out pita chips and cut up veggies for dipping. Enjoy!

Original Recipe: http://www.cookincanuck.com/2014/01/healthy-mediterranean-7-layer-dip-recipe/

Apple Manchego Salad

This salad is a family favourite around here! My mum makes it fairly often for big family gatherings because it’s super simple to make, looks really fancy, and tastes amazing! I always just serve mine up without the cheese :) just as tasty!

Makes 6 servings

Ingredients

• 1/3 cup pumpkin seeds
• 1/3 cup olive oil
• 3 tbsp sherry vinegar (or pear vinegar)
• 1 tsp honey
• 1tsp grainy mustard
• 1/4 tsp each salt and pepper
• 8 cups mixed greens
• 1/3 lb manchego cheese, shaved thin
• 4 apples, very thinly sliced

Directions

1. Toast the pumpkin seeds in a pan over medium-high heat with 1 tbsp olive oil. When they’re nice and golden, season with some salt and transfer to a paper towel to cool. Really important to keep an eye on them while they’re toasting and constantly stir them – they tend to burn very easily!
2. To make the dressing, combine the rest of the olive oil, vinegar, honey, mustard, and salt and pepper.
3. Now to assemble the salad! In a large salad bowl, throw in your greens, apples and cheese. Top with the pumpkin seeds and drizzle on the dressing. Serve and enjoy!

Turkey Vegetable Spice Soup

Ok if you have any leftover turkey (or even chicken), this is DEFINITELY the soup to make! This recipe is from the Oh She Glows cookbook, but modified to make it more meaty :) Even if you don’t have turkey and want a vegetarian soup, just add some chickpeas instead! The spices in this soup are so flavourful and absolutely amazing! Keeper by far.

Be prepared to either serve a massive amount of people with this soup, or freeze lots! I served mine up in individual size tupperwares and popped them in the freezer so I have a healthy dinner/lunch all ready to go in a pinch. Silly cheesy quote time…”Fail to plan, plan to fail” ;)

Ingredients

1. 6 cups low-sodium chicken broth
2. 4 cups shredded cooked turkey
3. 1 tbsp coconut oil or olive oil
4. 4 cloves garlic, minced
5. 1 yellow onion, minced
6. 4 carrots, peeled and chopped
7. 1 red bell pepper, chopped
8. 3 sweet potatoes, peeled and chopped
9. 3 stalks celery, chopped
10. 1 28-oz can diced tomatoes
11. 2 cups spinach
12. salt and pepper to taste

10-Spice Mix Ingredients

1. 1 1/2 tbsp smoked paprika
2. 1/2 – 1 tbsp garlic powder
3. 1 tbsp dried oregano
4. 1/2 – 1 tbsp onion powder
5. 1 tbsp fresh basil, chopped (or dried)
6. 2 tsp dried thyme
7. 1 tsp black pepper
8. 1 tsp salt
9. 1 tsp cayenne pepper

Directions

1. In a large pot, heat oil over medium heat. Sauté the garlic and onion for about 5 minutes. Season with a pinch of salt. You can finish up chopping the rest of the veggies which this is cooking.
2. Next, add in the carrots, red pepper, potato, celery, can of tomatoes and broth. Stir well. Season with about half the 10-spice blend.
3. Bring the soup to a boil and let simmer, uncovered, for about 20 minutes.
4. Next throw in the turkey and remaining spice mix. Let simmer for another 15 minutes.
5. Add in the spinach in the last 5 minutes of cooking and stir around until it’s wilted. Serve up and enjoy :)

Rosemary Sweet Potato Stacks

Ohhhhhhh my goodness! Ok I finally have a moment to breath after midterms. And I finally get to share some of the recipes I’ve been cooking lately!! As well as an update on my Jamie Eason Livefit training program :) Wooooo I’m almost done!! In the last half of week 10 right now. Although I’m not following the diet plan religiously, I’m absolutely LOVING the training plan. Now that intervals, more variation, and some fun new exercises are added in, I’m totally excited to hit the gym every day and leave with a big smile. Buuuuuut what’s new haha I’m always leaving the gym with a smile.

I also need to share one more thing: my absolute LOVE for spinning at Cadence Cycling Studio. If you live in Vancouver and need an extremely challenging cardio workout, please go check them out!! Katie and I hit up a noon class yesterday with Tash before I had to head off to my exam and I don’t think I’ve ever sweated so much in my life. The music was fantastic, the energy is so positive, and you leave feeling like you got a seriously fun, amazing workout! So so so in love :)

These sweet potato stacks were one of my contributions to Thanksgiving dinner this year. Instead of doing regular mashed potatoes (which not too many people in my family actually like), I suggested I make a sweet potato dish! I made some with parmesan cheese and some without – my sister and I both don’t eat dairy. And holy my goodness they were SO good!!! I was eating them for leftovers for a few days and never got tired of them :) Absolutely FANTASTIC recipe!!! Plus they look so cute ;)

Makes 6-8 servings      Prep Time – 20min     Cooking Time – 50min

Ingredients

1. 5-6 large sweet potatoes
2. 3 tbsp coconut oil
3. 2 tbsp grated parmesan cheese (optional)
4. 2 tbsp fresh rosemary, chopped finely
5. unrefined salt and pepper

Directions

1. Preheat oven to 375 degrees.
2. Peel your sweet potatoes and thinly slice them. Throw the slices into a large bowl.
3. Next, melt the coconut oil in the microwave. Pour over the sweet potatoes, along with the parmesan (if using), rosemary and salt and pepper to taste. Mix around until the sweet potatoes are well coated.
4. On a parchment paper lined baking sheet or a greased muffin tray, stack up the sweet potato slices about 5 or 6 high. They will shrink down a bit when cooking.
5. Pop in the oven and bake for around 45-50 minutes or until the edges are golden brown and the centre in tender.
6. Let cool for 5 minutes and serve up :) Top with some extra grated parmesan and rosemary if you like. Serve right away.

Original Recipe – http://www.kimshealthyeats.com/rosemary-sweet-potato-stackers/

BBQ Honey Mustard Chicken Thighs

Loving this hot summer weather in Vancouver!! I’m so thankful I’ve been getting outside and being active! Boats, pool parties, beach days, bike rides, hikes, runs, and outdoor workouts in the park :) Mix of healthy and not-so-healthy summer fun ;)

I also started my new workout program a week ago! I’m doing the 12 week Jamie Eason Livefit Trainer off Bodybuilding.com. So far so good!! I’m liking that the program is only 4 days a week right now so I have plenty of time to do spin class, hikes, and other cardio stuff the other days. It’s less pressure to be inside in a gym 6 days a week during the summer months. I’m super happy with the progress I made on my last program so looking forward to more results!!

Summer also means BBQ!!! Why is everything on the BBQ just a thousand times better??? Here’s an AMAZING chicken recipe from the Paleo Kitchen Cookbook :) ENJOY!

Makes 8 chicken thighs       Prep Time – 15 min        Cooking Time – 20 min

Ingredients

1. 8 chicken thighs
2. 2 lemons, juiced
3. 1/4 cup olive oil
4. 2 tsp garlic powder
5. 3 tbsp dijon mustard
6. 2 tbsp honey
7. fresh black pepper
8. 3 garlic cloves, minced

Directions

1. In a small bowl, mix together the lemon juice, olive oil and garlic powder. Pour over the chicken thighs and let marinade for a few hours (if possible).
2. Turn on and heat up your BBQ.  Place the chicken thighs on the BBQ and cook, flipping occasionally for about 15-18 minutes.
3. Meanwhile, in a small bowl, mix together the dijon mustard, honey, pepper, and garlic. When the chicken is about 3 minutes from being done, brush each side on the thigh with the honey mustard dressing.
4. When the chicken is all cooked up and no longer pink on the inside, serve it up and enjoy!! :)

Post-workout Chocolate Protein Smoothie

Wow it’s been a long time since I’ve posted any recipes!! One of my lovely clients, Aman, mentioned today that there’s been a lack of activity on the blog recently haha so I thought I would at least post something. Now that Amanada’s back and I’ll be working less I’m planning on trying out tons of new recipes ASAP.  I’ve actually been eating baked chicken, broccoli and avocado for every meal….boring!!! So I can’t wait to spice up my meals starting now :)

I thought I would share my protein shake I have after every single workout I do :) I recently discovered that I can’t have whey protein anymore…ahhhhh!! SUCKS! So I’m switched back to Vega and hemp protein and I’m golden!

Ingredients

1. 1/2 – 1 scoop Vega Recover Chocolate Protein Powder
2. 1/4 cup almond milk
3. 1/2 cup of ice
4. 1/4 cup water or coconut water
5. 1/2 frozen banana – and other frozen berries if you wish :)
6. 1/2 tsp ground flax seeds
7. 1/2 tsp honey (or stevia)
8. 1/2 tsp cinnamon
9. 1 tbsp almond butter (or any kind of nut butter) – also optional

Directions

1. Blend up all ingredients in a Nutribullet or blender and enjoy!

NOTE – I also add in my supplements – BCAAs, Glutamine and Creatine :)

PB&J Egg White Quinoa Oatmeal

It’s been GORGEOUS in Vancouver the last week!! Ahhh heaven :) Too bad I’ve been crazy busy with homework and stuck in underground lecture halls every afternoon. Having class all afternoon Monday to Thursday definitely sucks when the weather is so nice out! But it’s Friday, sunny and Monday’s a holiday…life is good :)

I went out for my usual weekly training run this morning, hoping it would be better than the last few.  They just seem to be getting worse and worse! Ugh….NOT looking forward to the half marathon now.  This morning’s run was no exception.  I just felt like crap for around 10 of my 13 km. What the hell?!? Isn’t this supposed to be getting easier? Clearly I’m doing something wrong lol. Oh well….maybe next week will be better :P

Enough about my ridiculous run and back to the recipe! I was trying to figure out a way to make my oatmeal higher protein, and BAM! Thank you Pinterest! I found a recipe for egg white oatmeal…so clearly I had to change it up so it was gluten-free and make it PB&J lol. Hope you enjoy!!

Side note…I’m obsessed with hazelnut butter these days. Just sayin…its awesome :)

Makes one serving      Total Time – 10-15 minutes

Ingredients

1. 1/4 cup quinoa flakes
2. 1/4 cup almond milk
3. 1/4 cup water
4. 1 tsp cinnamon
5. 1/8 tsp stevia
6. 1/4 cup egg whites
7. 1/3 cup frozen mixed berries (thawed in microwave)
8. 1 tbsp any nut butter (I used hazelnut butter)

Directions

1. In a small saucepan over low heat, bring the quinoa flakes, almond milk and water to a boil.  Let simmer for about 5 minutes, stirring constantly so it doesn’t burn.
2. Next add the cinnamon and stevia and give it a good mix.
3. Add in the egg whites slowly, stirring constantly so they get all mixed in and cook without getting clumpy.  Stir around for another 3-5 minutes until fully cooked.
4. Serve up your oatmeal in a pretty bowl, topped with the mixed berries and nut butter.  YUM!

Blueberry Chia Seed Oatmeal

What a treat for breakfast while I’m living the life on reading break :) I enjoyed a much deserved sleep in (I got up at 8am…lol), turned on Kelly and Michael, and drank my Yogi green tea while reading Women’s Health Mag. Mmmm heaven <3 Not having to rush off to class or hit the library early is such a lovely break.  Too bad it’s already Thursday…this week is going by too fast!

Makes one serving        Prep Time – 5 min

Ingredients

1. 1/2 cup oatmeal
2. 2 tsp honey
3. 1 tbsp cinnamon
4. 1 tbsp chia seeds
5. spoonful of hemp seeds and ground flax seeds (optional)
6. 1/2 cup frozen blueberries
7. 3 tbsp Saugeen Country plain yogurt
8. 1 tsp vanilla extract
9. 1 tbsp almond butter
10. Banana, blueberries, coconut flakes for toppings :)

Directions

1. Make the oatmeal and mix in cinnamon, 1 tsp honey, chia seeds, hemp seeds, ground flax.
2. In a blender, blend together the frozen blueberries, yogurt, vanilla extract, remaining honey, and almond butter.
3. Fill half a bowl with the oatmeal and pour the yogurt mixture in the other half.  Top with banana, blueberries, and some coconut flakes :)

Shannon’s Roasted Chicken and Vegetables

Thank you SO much to my beautiful, healthy sister for this recipe!!

GUEST POST

This is an adapted version of a Jamie Oliver recipe. It can be served with rice or quinoa, or with a nice green salad. The chicken thighs make the recipe extra rich while still being incredibly healthy. Lots of fresh flavours and healthy fats in this dinner. Hope you enjoy it!

Ingredients

1. 4 large tomatoes
2. 1 red onion
3. 3 cloves of garlic
4. 6 boneless skinless chicken thighs
5. Fresh basil, chopped
6. Salt and pepper
7. 2 tbsp olive oil
8. 2 tbsp balsamic vinegar

Directions

1. Preheat the oven to 350F.
2. Roughly chop onion and peppers and place in large roasting pan or baking dish. Cut tomatoes into quarters and add to dish.
3. Add the chicken thighs and basil, and drizzle whole mess with the olive oil and balsamic. Toss to coat, and arrange so that the chicken thighs are on the top, not covered by any veggies.
4. Take the garlic cloves and – unpeeled – crush them with the heel of your hand and the back of a knife. Add these to the dish. Sprinkle salt and pepper over the top, and pop in the oven.
5. The meal needs about 1 hour to cook, but check it at 45 minutes or so. It’s ready when the meat is cooked through and the veggies on top have started to caramelize. If it looks like it’s drying out but it isn’t ready yet, spoon some of the liquid from the pan over top to keep it moist.

Warm Lentil & Kale Bowl w/ Poached Egg

Wow…where the hell did summer go?! It disappeared in a day! Amanda and I were absolutely cooking out for a run on Friday and now it’s freezing and raining! I needed something to warm me up last night for dinner and barely had any groceries in the house…so this is what I came up with. It sounds a bit weird but it was actually pretty good! Simple, easy, HEALTHY dinner :) ENJOY!

Ingredients

• 1 tsp olive oil
• 1 carrot, chopped
• 1/4 onion, chopped
• 1/4 head of cauliflower, chopped
• 1 garlic clove, minced
• 2 large stems of kale, chopped (remove stems)
• 1 can lentils
• 1 bay leaf
• 1/4 tsp salt
• 2 cups chicken broth (organic, low sodium)
• pepper to taste
• 2 eggs

Directions

1. In a medium saucepan or pot, heat up the olive oil. Add the carrot, onion, cauliflower and garlic and sauté for about 5 – 8 minutes.
2. Add the kale and continue to cook until the leaves wilt (about 3 minutes).
3. Next, add the lentils, bay leaf and chicken broth and bring mixture to a boil.  Cover and let simmer for about 30 minutes.
4. Poach up your eggs once the lentils are done and you’re good to go. Salt and pepper to taste. You can also serve this with a scoop of brown rice if you like.

Note – you can use whatever vegetables you have in your fridge that need to be used up