nutritionist mississauga

Must-Have Salads for your Summer BBQ!

Must-Have Salads for your Summer BBQ!

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Summer is a time when we start craving fresh and lighter foods and every BBQ needs some good side dishes. However, I know salads can get boring after awhile, so here are some fun and delicious ones to keep things interesting!

Your friends will definitely be asking you for these recipes!

Strawberry Quinoa Arugula Salad

4 Servings 30 Minutes

Ingredients

  • 1/2 cup Quinoa (uncooked)
  • 2 tbsps Tahini
  • 1 tbsp Maple Syrup
  • 1 1/2 tsps Lemon Juice
  • 1 cup Water (warm)
  • 1/8 tsp Sea Salt
  • 6 cups Arugula
  • 1/4 cup Sunflower Seeds
  • 1 cup Strawberries (chopped)

Directions

  1. Cook the quinoa according to package directions. Let cool.
  2. In a large mixing bowl whisk together the tahini, maple syrup, lemon juice, water and salt. Season the dressing with additional salt or lemon juice if needed.
  3. Pour the dressing over the arugula and toss to coat evenly. Fold in the cooked quinoa, sunflower seeds and strawberries. Transfer to plates and serve immediately. Enjoy!

Notes

Meal Prep – for best results, store all items separately in the fridge and assemble the salad just before serving.
No Arugula? Use baby spinach instead.
No Sunflower Seeds? Use pumpkin seeds, hemp seeds or chopped walnuts instead.

Mango Avocado Chicken Salad

4 Servings 55 Minutes

Ingredients

  • 8 ozs Chicken Breast (boneless, skinless)
  • 1 Avocado (large)
  • 2 tbsps Lemon Juice
  • 2 tbsps Extra Virgin Olive Oil
  • 1/4 tsp Sea Salt
  • 1 Red Bell Pepper (small, finely chopped)
  • ¼ Cucumber (deseeded and finely chopped)
  • 4 stalks Green Onion (sliced)
  • ½ Mango (finely chopped)
  • 4 cups Baby Spinach

Directions

  1. Bring a pot of water to a boil. Reduce to a gentle simmer, add the chicken and cover. Let it simmer until the chicken is cooked through, about 15 to 20 minutes. Remove the chicken from the pot and cut it into small cubes. Let it cool completely.
  2. While the chicken cools, in a large mixing bowl, mash the avocado until only a few small chunks remain. Stir in the lemon juice, olive oil and salt.
  3. Fold the red pepper, cucumber, green onion, mango and chicken into the avocado mixture until well combined. Season with additional salt or lemon juice if needed.
  4. Divide spinach onto plates and top with chicken salad. Enjoy!

Notes

Leftovers – keep refrigerated in an airtight container for up to two days.
Meal Prep Option – cook the chicken ahead of time or use leftover cooked chicken from another meal. Mash the avocado and assemble just before serving to prevent the salad from turning brown.
More Flavour – add minced garlic, fresh parsley, cilantro, black pepper or sunflower seeds.
Make it Vegan – use chickpeas instead of chicken.

Garlicky Broccoli & Chickpea Pasta

2 Servings 25 minutes

Ingredients

  • 2 cups Broccoli (finely chopped)
  • 1 cup Chickpeas (cooked, patted dry)
  • 1 tbsp Avocado Oil
  • 1/2 tsp Sea Salt (divided)
  • 1 1/2 cups Whole Wheat Penne
  • 3 tbsps Extra Virgin Olive Oil (divided)
  • 2 Garlic (cloves, minced and divided)
  • 1 tbsp Nutritional Yeast
  • 1/4 cup Water
  • 2 tsps Lemon Juice

Directions

  1. Preheat the oven to 400ºF (204ºC). Line a baking sheet with parchment paper.
  2. Place broccoli and chickpeas on the baking sheet. Season with avocado oil and half of the salt. Roast for 20 minutes until broccoli is tender and chickpeas are slightly crispy. Set aside.
  3. Meanwhile, cook the pasta according to package directions.
  4. In a large skillet over medium heat, add half of the olive oil and half of the garlic. Cook until the garlic is foamy and golden brown, about 3 to 5 minutes. Remove from the heat and immediately add the remaining garlic, salt, olive oil, nutritional yeast and water. Stir to combine.
  5. Add the cooked pasta, roasted broccoli and chickpeas to the skillet and stir in the lemon juice. Toss to evenly coat the pasta. If the pasta is too dry, add an additional tablespoon of water or oil at a time until desired consistency is reached. Season with additional salt, and lemon juice, if needed.
  6. Divide between plates and serve immediately. Enjoy!

Notes

Leftovers – refrigerate in an airtight container for up to three days. Reheat with additional water or oil to prevent pasta from being too dry.
Serving Size – one serving is equal to approximately 2 1/4 cups.
Gluten-Free? Use rice pasta or quinoa pasta instead of whole-wheat pasta.
More Flavour?Reserve some of the starchy cooking liquid from the pasta to use instead of plain water.
Additional Toppings – top with additional nutritional yeast, vegan Parmesan cheese, fresh parsley, lemon zest, black pepper or red pepper flakes.

I hope you enjoy these salads and the warmer weather! If you feel like you need support with nutrition or meal planning, contact Abaton Integrative Medicine to book a consultation today.

Warmly,
Raquel Garcia
Registered Holistic Nutritionist
Certified Health & Life Coach

 

Truffles

Healthy Holiday Treats!

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The holiday season is right around the corner and all of those baked goods can be very tempting. The problem with those all of those treats is that they are usually packed with tons of sugar, flour, and tons of other not so healthy ingredients. These can be delicious at the time, but once the holidays are over, we often come off that sugar high feeling drained and bloated.   I believe in balance and I think we all deserve to treat ourselves and relax over the holidays. It’s never fun being the one who is sticking to a strict diet over the holidays and can’t indulge in any of the treats. Luckily, there are tons of ways to make these holidays treats healthier! No need to restrict or worry here.   Check out this recipe for holiday truffles! Just one example of a holiday treat made healthy. I am all about simplicity and recipes that do not feel too overwhelming. This is just that. Easy and healthy – it just doesn’t get much better.

Dark Chocolate Peppermint Truffles

Ingredients:

  • 1 cup raw cacao powder
  • ½ cup unsweetened organic applesauce
  • 3 tbsp raw honey
  • ¼ tsp peppermint extract

Directions:

  1. In a medium bowl, stir together all 4 ingredients.
  2. Chill for at least 30 minutes, or up to 3 days.
  3. One tablespoon at a time, roll the chocolate mixture into balls.
  4. Place them on wax paper and refrigerate until ready to serve.
  5. Makes about 16 truffles.

Enjoy!
Raquel

P.S. Want to learn more about making your holiday season healthy? Book a free 15-minute consultation with our Holistic Nutritionist, Raquel, to get through this season without losing sight of your health goals!

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Make Your September Easier With Meal Planning

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It’s September, back to routine, making lunches and….meal planning! September always feels like a fresh start for me.  As the days get shorter, temperatures begin to cool and kids go back to school – September can be a time to reset and get back to good eating habits.   However, with the demands of making lunches, driving to after-school sports and activities, and busier work schedules, sometimes eating healthy can take a back burner to our busy schedules.  This is where meal planning can help!  It has made a huge difference for me in making the household run smoother and making sure we are eating healthy. Here are some tips to incorporate meal planning into your life:

  • Plan some time each week to do your meal planning. I plan and grocery shop once a week; usually on a Saturday or Sunday
  • Look at the week ahead and figure out what days you will have time to cook and which days you will be pressed for time and plan accordingly.
  • Make a list of family favourite meals. Get the family involved and get their input so that meals and snacks can include items everyone likes.
  • Double or triple recipes so that you will have leftovers for lunches, another dinner, or to freeze for hectic weeknights when you don’t have time to cook.
  • Spend some time preparing healthy snacks so you can grab and go. If you have healthy snacks available you will choose healthy snacks.  If you have unhealthy, processed snacks you will choose those!
  • Plan a break or night off from cooking. Pull out a meal from previous batch cooking or order some healthy take-out, put up your feet and relax!

At first, meal planning can be a bit more work, but if you get into the habit it can become part of your lifestyle.  The reward is a healthier, happier family!  😊 If you would like more tips on meal planning, or if you would like to have some meal plans made up for you I’m here to help! In health and wellness, Tamara

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Fall-ing In Love With Yourself!

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With the busy fall season approaching, it is a great time for a fresh start. Instead of starting the latest diet trend or doing a juice cleanse, it might be nice to practice some self love and care. Sadly, we live in a culture that has set us up for failure when it comes to loving ourselves. For many years we have been exposed to diet culture, where your weight, shape, and size is valued much more than your health and well-being. This has led to thousands of people becoming chronic dieters, forming disordered eating habits, and overall hating their physical appearance. Well I am here to tell you that you do not ever need to diet again! Your health is about so much more than what size you fit into or how many calories you eat per day. One concept that can get us away from dieting and move us towards a more loving relationship with ourselves and our bodies is intuitive eating. Intuitive eating gives you unconditional permission to eat. For most people, that sentence might cause some anxiety or fear. We think that if we give ourselves unconditional permission to eat, that we will literally eat everything in sight and never stop. Diet culture makes us feel like we need to have some control or else we will pay the price. However, this tends to backfire on us because deprivation triggers intense cravings, and obsessive-compulsive behaviors and thoughts around food. I am sure many of you have had a very similar experience to this one: It’s Sunday and you are about to start your new diet on Monday, so you find yourself devouring all of the things you tell yourself that you won’t be able to eat again. Pizza, ice cream, cheese, wine, and more! Telling ourselves we cannot have something makes us want it even more. That is why eating intuitively and giving yourself unconditional permission to eat is so important; all food choices become neutral. Here are some other benefits of intuitive eating:

  • It puts you in control of what you want to eat, instead of a diet deciding it for you
  • There is no guilt or shame associated to eating
  • It creates a more loving and intuitive relationship with your body
  • It takes away the need to overindulge on food because you know that food will always be available to you if you want it
  • It makes social gatherings WAY more fun and stress free

The list goes on! So, this Fall season, I challenge you to let go of dieting and instead treat yourself with compassion and self love. Want to transform your relationship to your body and yourself? Book a complimentary discovery session to learn more about coaching, intuitive eating, and how my Self-Love programs can help you! Warmly, Raquel Health and Life Coach

Popsicles

Chia Seed Breakfast Popsicles

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FRUIT!  It’s like nature’s candy, isn’t it?  So sweet and delicious and yet so good for you! Fruit is jam-packed with fiber, antioxidants, phytochemicals and other amazing nutrients to keep your body healthy.  Try to incorporate fruit – preferably fresh or unsweetened, frozen fruit, and NO FRUIT JUICES – every day. Men should aim for 2 cups daily, and women should aim for 1.5 cups. The more colourful, the better.   Did you know?

  • The potassium in fruit can cut your risk of heart disease and stroke, as well as reduce the risk of kidney stones and bone loss as you get older.
  • Many fruits also contain folic acid, which helps form red blood cells.  This is super important for women who plan to get pregnant (or who are pregnant!) to help prevent birth defects.
  • Eating fruit also can lower your risk of developing Type 2 diabetes.
  • More and more research is also pointing to the health-promoting benefits of phytochemicals in fruits.
  • The fibre in fruit helps to sustain the healthy bacteria living in our gut!

Want to consume more fruit?  Try putting fruit into your green smoothies for added sweetness, or snack on some frozen grapes, cherries or mango to satisfy ice cream cravings! Here’s a fun recipe to try with the kids to help satisfy an ice-cream or popsicle cravings.  It can be used for a fun breakfast, or a healthy snack full of protein, fibre, omega-3’s, fat and carbohydrates. (see below)

Chia Seed Breakfast Popsicles

8 ingredients · 5 hours · 6 servings

Ingredients:

  • 1 cup Plain Greek Yogurt
  • ½ cup Unsweetened Almond Milk
  • 2 tbsp Raw Honey/ Maple syrup
  • 1 tbsp Chia Seeds
  • 1/3 cup Strawberries (sliced into small pieces)
  • 1 Peach (sliced into small pieces)
  • 1/3 cup Pineapple (sliced into small pieces)
  • ½ cup Granola

Directions

  1. In a medium sized mixing bowl, combine the yogurt, almond milk, honey, and chia seeds. Mix well.
  2. Fill popsicle moulds about 1/4 of the way with the yogurt mixture then drop in the fruit. Spoon more of the yogurt mixture in to cover the fruit. To burst any air-pockets in your popsicles, press down on the mixture with a spoon.
  3. Sprinkle the granola into the moulds to cover the yogurt and fruit, and press down with a spoon so that it gets incorporated with the yogurt mixture.
  4. Freeze for at least 5 hours. When you’re ready to eat, leave on the counter for 10 minute before removing from moulds, so they will slide out effortlessly. Enjoy!

Want some more ideas of how to incorporate fruit (or vegetables) into your diet, or want some meal planning ideas?  Sign up for a free 15-minute consultation to find out how working with a nutritionist can help you.   In health and wellness, Tamara Holistic Nutritionist

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Cozy Home Cooked Valentine’s Dinner For Two

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Looking to make some last minute Valentine’s Day plans? Why not cozy up to your loved one after a delicious homemade pasta dinner. This roasted vegetable pasta is rich and comforting but also super simple to make. Yourself and your partner can prepare it while enjoying a glass (or two) of wine. This dish is always a hit, regardless of who I am making it for. It’s also loaded with veggies so that’s another bonus!  This dish is great with whole wheat pasta, but if you really want to impress him/her, pick up some fresh pasta on the way home…definitely a sure way to score brownie points!

Roasted Veggie Pasta What you need:

  • 1 lb whole-wheat pasta*
  • 1 tbsp. avocado oil (or other high heat cooking oil)
  • 1 medium red onion, sliced 1-2 cups cherry tomatoes, halved/quarted**
  • 1 large eggplant, skin on & cut into even sized cubes
  • 1 large zucchini (cut into small chopped cubes)
  • 1 large carrot (cut into small chopped cubes)
  • 2 tbsp. fresh thyme
  • 3 cloves garlic, minced
  • 2 tbsp. lemon juice
  • 3 tbsp. balsamic vinegar
  • 3 handfuls of spinach (chopped)
  • Fresh pepper, to taste
  • Pinch of sea salt

*I love this dish with penne pasta, but spaghetti or linguini works too!

**Your call, depends on how much you like tomatoes!

Directions:

  1. Preheat oven to 425oF. Line 2 large baking sheets with parchment paper, as you will need them in the next step!
  2. In a large bowl, toss in the onion, carrots, tomatoes, zucchini, eggplant, oil and salt. Mix it up and place on baking sheets until mixture it even spread out.
  3. Prepare large pot of water to cook pasta. Add a pinch of salt and a little oil to the pot before adding the water. Once pasta is fully cooked. Before straining, scoop out ½ cup of pasta water and set aside.
  4. Roast for 20 minutes. Remove from the oven add garlic, thyme & lemon juice. Stir and place back in the oven. Roast again for 10 minutes. I like mine a little crispy so you can also keep it in there for a little while longer!
  5. In another large bowl, combine pasta, cooked vegetables and remaining ingredients. These include the balsamic vinegar, pepper and spinach. If pasta looks a little dry, add pasta water 1 tbsp. at a time until desired consistency is reached. Healthy Tip: This dish pairs well with a white wine. To make a spritzer, I recommend adding carbonated water to your wine glass!

BY: KELLEYGENE NUTRITION, BASC. NUTRITION & FOOD

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