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69 Arthur St. S.
Elmira, ON N3B 2M8
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4 07, 2022

Camping & Cottage Life

By |2022-07-04T17:31:51-04:00July 4th, 2022|Appetizer, Blog, Breakfast, Brunch, Entree, Misc, Snack|0 Comments

There is so much more to holiday food than hotdogs and s’mores over the fire. Take it up a notch this summer by spending a little time planning your menu ahead of time.

Here are my top 5 tips to make your outdoor holiday a success!

1. Plan ALL meals and snacks before you pack up the car for your adventure.

2. Eat highly perishable items near the beginning of the trip and pack the cooler in order of use.

3. Keep drinks in a separate cooler from food. This will help avoid perishable food from being in a cooler that is opened more frequently.

4. Tape 3-5 empty, ‘tic-tac,’ containers together and fill with spices such as salt, pepper, garlic powder or cinnamon. This makes your spices easy to find and, in a user, friendly container.

5. Dedicate a large plastic tote to your make outdoor makeshift kitchen. This bin has shaved off hours of prep because it contains all the miscellaneous items, we might need and have forgotten in the past.

Now What to Eat?Camping & Cottage Life

Do whatever washing, chopping or prepping you can at home. We always take with us a large container of pre-cut veggies. Fruit is pre-washed, dried and stored in large plastic storage bags.

Breakfast:

• hard boiled eggs
• whole grain pancakes that just need to be warmed in the toaster
• oatmeal – add in raisins, nuts, cinnamon and maple syrup
• granola

Lunch:

• whole grain wraps or pitas filled with tuna, avocado & veggies, hummus & veggies
• mini whole grain pita pizzas – pizza sauce, sliced nitrate free turkey pepperoni, diced green peppers and grated cheese
• sandwiches – sliced cheese, nitrate free deli meat, whole grain bread, lettuce, tomatoes and mustard
• Good old PB & Jelly – whole grain bread, unsweetened peanut butter and naturally sweetened jam

Dinner

• foil dinners – prepare these ahead of time at home and use near the beginning of your trip. (chicken & veggies, roasted potatoes)
• steak
• precooked sausage

Snacks

• produce that doesn’t bruise easily – oranges, apples, carrots, celery
• hummus
• trail mix
• nut butter & apple slices

Photo by Laurine Bailly on Unsplash

13 12, 2021

Festive Snacks & Better Bevvies

By |2021-12-13T15:55:15-05:00December 13th, 2021|Appetizer, Beverage, Blog, Misc|0 Comments

What is more festive than a little red and green on your holiday food table? These snacks & bevvies are great options to enjoy as holiday eating kicks into overdrive. These recipes are quick and easy to prepare, contain some health benefits and taste so fresh.Festive snacks

Guacamole

2 – 3 ripe avocados
1 clove garlic, minced
1/4 c cilantro, minced
1 small tomato
1 lime, freshly squeezed
sea salt to taste

Blend all ingredients by hand in a bowl with a fork, or use a mini food processor.

Sensational Salsa

1 large tomato, diced
1 small sweet onion, diced
1 medium orange pepper, diced
1 lime, freshly squeezed
1 tbsp olive oil
1/2 tsp sea salt
1 dash of cayenne pepper, optional

Dice tomato, onion & pepper. Add the rest of the ingredients and stir. Allow salsa to sit for about 20 minutes before serving to allow flavours to blend.

Serve with baked nacho chips.

And, now onto the bevvies…

What if I told you that one of the most overlooked areas of nutrition is what we put in our cup? It often comes as a surprise to people that what they are drinking might be one of the main culprits in keeping them from attaining their health goals. Many of our favourite bubbly drinks and warm cups of cozy contain 10 or more teaspoons of refined sugar. Considering that the daily recommendation is no more than 6 to 9 teaspoons of added or refined sugar for adults, drinking 10 teaspoons of sugar from a single cup can come as a shock! This is shocking not only to our brains as we try to process just how much sugar we might be consuming in a day, but also to our ability to regulate our blood sugar levels.

Level up your next sparkly drink by skipping the soda and making your own special something.

Ginger Beer Mojito

1/2 c ginger beer
1/2 c sparkling water
½ lime, freshly squeezed
1 mint sprig or 5 leaves
2-3 lime slices for garnish

Even though this beverage contains ginger beer as an alternative to ginger ale, it often contains more natural ingredients and less sugar that your typical can of soda. Additionally, it packs a bit of a punch, so you use less. My favourite brand is Fever-Tree. Enjoy!

 

 

Photo by Brooke Lark on Unsplash

22 08, 2021

Easy Caprese Salad

By |2021-08-22T23:03:23-04:00August 22nd, 2021|Appetizer, Blog, Salad|0 Comments

Don’t let the last long weekend of the summer go by without celebrating the flavours of the season. One of my most favourite salads is my take on the Italian Caprese salad that I affectionately called my, “Easy Caprese.” It is easy because I prep the balsamic reduction ahead of time and the salad is in bite sized form to avoid having to cut your salad on your plate. I also switched out the mozzarella cheese for old cheddar for an extra burst of flavour. I simply just can’t get enough of this salad!

Easy CapreseCaprese Salad
serves 2

1 pint cherry tomatoes, cut in half
1/4 c fresh basil, chopped
1/2 c white old cheddar, cut into small bite-sized cubes
balsamic reduction, drizzled
1 tsp dried oregano

To make the balsamic reduction, pour 3/4 c good quality balsamic vinegar into a small sauce pan. Bring to a gentle boil and then reduce to a simmer. Whisk frequently and watch for the vinegar to begin thickening. You want the reduction to get to the consistency where it will stick a little to the back of a spoon before dripping back into the pot. Be careful not to burn. This can happen very quickly if you aren’t watching closely. Remove from heat and allow to cool. You will end up with about 1/3 cup of reduction. This can be saved in the fridge for about 2 weeks in a small glass jar.

You can prep the basil and tomatoes ahead of time in a bowl. Just before serving, add cheese and drizzle with the balsamic reduction. The reduction is bold in flavour so start with a small amount and add more if needed. Sprinkle with oregano. Enjoy!

29 05, 2020

Greek Salad Dressing & Marinade

By |2022-02-09T18:46:28-05:00May 29th, 2020|Appetizer, Salad|0 Comments

This recipe never lets me down! In less than 5 minutes, you’ll have something tasty and nutritious to enjoy. Check out the video for quick step by step instructions.

Greek Salad Dressing & Marinade

Course: Marinade, Salad
Cuisine: Dairy Free, Egg Free, Gluten Free, Greek
Keyword: Easy, Healthy, Quick
Prep Time: 4 minutes
Cook Time: 1 minute
Total Time: 5 minutes
Servings: 6 servings
Calories: 111kcal
Quick & easy - this salad dressing & marinade recipe will make you forget about buying a premade dressing at the grocery store. With 5 ingredients and less than 5 minutes of your time, you'll have something so much tastier and healthier at the ready!
Print Recipe

Ingredients

  • 1/3 c lemon juice
  • 1/3 c olive oil
  • 1 clove of garlic minced
  • 1 tsp dried Italian seasoning
  • ¼ tsp sea salt

Instructions

  • Measure ingredients in a glass measuring cup. Pour into a glass jar and store in the fridge. Works great both as a marinade for poultry, fish or salad dressing.

Notes

Check out the video of for step by step instructions.

Nutrition

Calories: 111kcal | Carbohydrates: 1g | Protein: 1g | Fat: 12g | Saturated Fat: 2g | Sodium: 97mg | Potassium: 14mg | Fiber: 1g | Sugar: 1g | Vitamin C: 5mg | Calcium: 5mg | Iron: 1mg
26 05, 2020

Mango Salsa

By |2022-02-09T16:58:51-05:00May 26th, 2020|Appetizer, Side Dish, Snack|0 Comments

This little addition will elevate your meal to a whole new level! With very little effort and a whole bang of flavour, impress your family with this quick & easy salsa! We recently paired this salsa with a delicious jerk chicken and roasted cauliflower. My mouth is watering remembering all the amazing flavours of that meal! The sweetness of the salsa tamed the spiciness of the jerk seasoning, making it a meal that works for even sensitive taste buds.

Mango Salsa

Course: Appetizer, Side Dish
Cuisine: BBQ
Keyword: Easy, Healthy, kid approved
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 6
Calories: 30kcal
This little addition will elevate your meal to a whole new level! With very little effort and a whole bang of flavour, impress your family with this quick & easy salsa!
Print Recipe

Ingredients

  • 1 mango diced
  • 1 lime freshly squeezed
  • 1 red pepper diced
  • 1/4 c cilantro finely chopped
  • dash of sea salt

Instructions

  • Dice the mango & red pepper and finely chop the cilantro. Add the lime juice and stir. Allow to sit for at least five minutes to let all of the flavours blend. If you are a red onion fan, add 1 tbsp finely diced to the salsa as well.

Nutrition

Calories: 30kcal | Carbohydrates: 8g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 111mg | Fiber: 1g | Sugar: 6g | Vitamin A: 1039IU | Vitamin C: 41mg | Calcium: 7mg | Iron: 1mg
28 11, 2018

Life of the Party Hummus Dip

By |2018-11-28T12:22:38-05:00November 28th, 2018|Appetizer|2 Comments

Be the one who brings the healthy to your next gathering! This recipe has all the bases covered – quick, easy, delicious and nutritious!

One cup of chickpeas contains a whopping 39 grams of protein! Move over protein powder and give whole food options the attention they deserve! And with cucumbers, tomatoes and parsley, you are on your way to getting your daily fruits & veggies!

Life of the Party Hummus Dip

Course: Appetizer, Snack
Cuisine: Egg Free, Gluten Free
Keyword: Easy, Healthy, kid approved
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 10 people
Calories: 145kcal
Need a tasty & healthy dish to take to your next party? Did I mention it is super quick to make as well? Move over nacho dip and make way for the new kid on the block. This hummus dip packs a nutritional punch with loads of fibre and protein and deliciousness to boot!
Print Recipe

Ingredients

Hummus

  • 1 can chickpeas drained & rinsed
  • 1/2 cup tahini
  • 1/4 cup olive oil first & cold pressed
  • 1/4 cup warm water you may need to add a little extra
  • 1 lemon freshly squeezed
  • 1/2 tsp sea salt
  • 1 clove garlic minced

Toppings

  • 1 tomato diced
  • 1 english cucumber diced
  • 1/4 cup kalamata olives
  • 1/4 cup parsley minced
  • 1/4 cup feta cheese crumbled

Notes

Short on time? Purchase hummus already to go. Look for a container with ingredients you recognize.
Have extra time? Start with dried chickpeas. Dried chickpeas require soaking or the use of a pressure cooker to get the right texture.

Nutrition

Calories: 145kcal | Carbohydrates: 6g | Protein: 3g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 3mg | Sodium: 218mg | Potassium: 152mg | Fiber: 1g | Sugar: 1g | Vitamin A: 297IU | Vitamin C: 11mg | Calcium: 48mg | Iron: 1mg

3 11, 2016

Sensational Salsa

By |2016-11-03T18:28:05-04:00November 3rd, 2016|Appetizer, Misc, Snack|0 Comments

 

Sensational Salsa

Course: Appetizer, Salad, Snack
Cuisine: Dairy Free, Egg Free, Peanut Free, Vegan, Vegetarian
Keyword: Easy, Healthy
Prep Time: 10 minutes
Total Time: 30 minutes
Servings: 4
Calories: 72kcal
Fresh salsa has so much flavour despite only using a few ingredients. The natural flavours of fresh produce really has a chance to shine!
Print Recipe

Ingredients

  • 1 large tomato or 30 cherry tomatoes diced
  • 1 small sweet onion diced
  • 1 medium pepper orange, green or yellow
  • 1 lime freshly squeezed
  • 1 tbsp olive oil
  • sea salt to taste
  • 1 jalapeno pepper optional
  • 1 dash cayenne pepper optional

Instructions

  • Dice tomato, onion and peppers. Add the rest of the ingredients and stir. Allow salsa to sit for about 20 minutes before serving to allow flavours to blend.

Nutrition

Calories: 72kcal | Carbohydrates: 10g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Sodium: 9mg | Potassium: 223mg | Fiber: 2g | Sugar: 6g | Vitamin A: 417IU | Vitamin C: 19mg | Calcium: 27mg | Iron: 1mg
23 06, 2015

Taste of Summer Salad

By |2015-06-23T12:50:52-04:00June 23rd, 2015|Appetizer, Entree|0 Comments

Summer is here and with it comes a sense of freedom from the regular old schedule. Lazy summer days, trips to the beach and late night chats on the deck become part of our new normal. Sometimes we get caught up in holiday mode and forget to keep healthy eating a priority. Visits to the ice cream shop, family reunions, church picnics and late night campfires with more snacks seem to be around every corner. I beg you, don’t take a vacation from healthy eating!

Today, I thought I would share some helpful tips to keep you on the right track this Summer. Your body will thank you for it!

  • Employ the 80/20 method. 80% of the time, eat the foods you know you such as veggies and fruit, whole grains, lean protein and healthy fats. The other 20% of the time, allow yourself to enjoy the foods that simply tickle your taste buds. You know that they might not be healthy for you, but since your focus is on eating healthy foods 80% of the time, you’ve got some wiggle room for ‘sometimes’ foods such as ice cream, s’mores, fried foods or whatever it is that you choose.

 

  • Stay hydrated. It is important to stay hydrated all year long, but even more so when the temperatures can soar and we perspire more frequently. Aim to drink between 8-10 cups of water daily. For every caffeinated or alcohol containing beverage, drink 2 cups of water. Both caffeine and alcohol are diuretics which mean they cause us to excrete extra fluid.

 

  • Be the one who brings the salad, veggie platter or fruit tray to the party. I promise, your friends will appreciate it and thank you for your healthy contribution. This way, you will know that there will always be something healthy you can enjoy at every gathering you are invited to.

 

  • Visit your local market. There is nothing like being outside and purchasing fresh produce from the people who grew it. You will be inspired to eat healthier just by doing this one thing alone.

To encourage you to take a salad to your next function, I’m sharing with you my recipe for a delicious and fresh summery dish. Enjoy!

 

Taste of Summer Salad

Course: Appetizer, Main Dish, Salad
Cuisine: Dairy Free
Keyword: Healthy
Prep Time: 20 minutes
Cook Time: 4 minutes
Total Time: 24 minutes
Servings: 8 people
Calories: 239kcal
This salad has just the right mix of juicy and crunchy bits to keep your taste buds happy! Add in the little sweet of Elmira's own maple syrup and zip of curry and you've got something to wow a crowd!
Print Recipe

Ingredients

  • 1 head romaine lettuce
  • 2 cups spinach
  • 1 chopped apple with skins left on
  • 1 cup blueberries
  • 1/2 cup almonds raw, sliced & toasted
  • 1/4 cup pumpkin seeds raw

Dressing

  • 1/2 cup olive oil cold pressed
  • 1/3 cup white wine vinegar
  • 1 clove garlic minced
  • 2 tbsp Elmira Maple Syrup
  • 2 tbsp fresh chives chopped
  • 1 tbsp curry powder
  • 1 tsp soya sauce or gluten free tamari

Instructions

  • Toss almonds & seeds in a little coconut oil and sea salt. Toast in oven for a few minutes at 250°F, being careful to stir frequently and not burn. This should only take a few minutes. Allow mixture to cool.

Notes

To make this salad a complete meal, consider adding grilled chicken breast, chickpeas or a hard boiled egg.

Nutrition

Calories: 239kcal | Carbohydrates: 15g | Protein: 4g | Fat: 19g | Saturated Fat: 2g | Sodium: 57mg | Potassium: 376mg | Fiber: 4g | Sugar: 9g | Vitamin A: 7582IU | Vitamin C: 9mg | Calcium: 67mg | Iron: 2mg

12 12, 2014

Festive Quinoa Salad

By |2022-02-09T17:06:26-05:00December 12th, 2014|Appetizer|0 Comments

The holidays are quickly approaching and our schedules are filling with Christmas concerts, pageants and parties. It seems as though each time we get together, food is involved in some fashion. It can get overwhelming and difficult to make healthy choices in a snow squall of indulgences!

This past weekend, I hosted a Christmas dinner, attended a birthday celebration and a Grey Cup party! Wow wee! It sure was fun but there was an abundance of food! Don’t get me wrong, I do enjoy nibbling on some of the typical holidays treats like hors oeuvres and Christmas squares, however I do like to have a plan in place so that I don’t overeat on those types of foods.

First, I eat before I go to a party! I know, it sounds silly if you are going to a dinner party but there is some good thought behind this strategy. Eating at a dinner party is typically later in the evening than it would be normally. I don’t want to go to the party feeling desperate for food and eat more than I would normally eat at a meal. As tasty as hors oeuvres are, they are little calorie and fat bombs.

Second, I always have a big glass of water before I leave the house. At parties, there is usually plenty of sugary drinks offered. Even just one of those drinks can easily contain 10 teaspoons of sugar! If alcohol is a part of your festivities, it is especially important to drink water before you arrive at the party and throughout the evening. Alcohol is dehydrating so be sure to replenish with water throughout the evening. If you are hosting a party, make sure that you make water available to your guests. Make it fancy by adding fresh berries or lime slices.

Third, I bring a healthy dish to the party. Sometimes it is a veggie tray with hummus, a fresh fruit platter or a tasty salad. I really like all the festive flavours in this quinoa salad recipe. Quinoa is an excellent source of protein, fibre and iron. It is quick and easy to cook too.

This article first appeared in the Elmira Independent, December 4 2014.

Festive Quinoa Salad

Course: Appetizer
Cuisine: Dairy Free, Egg Free, Gluten Free, Vegan, Vegetarian
Keyword: Easy, Healthy
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6 people
Calories: 290kcal
This is a quick and easy blend of festive flavours all in one dish!
Print Recipe

Ingredients

  • 2 cup quinoa cooked
  • 1/2 cup celery chopped
  • 1/4 cup almonds sliced & toasted
  • 1/4 cup cranberries dried & unsweetened
  • 2 tbsp orange juice freshly squeezed
  • 2 tbsp olive oil

Instructions

  • Cook quinoa and allow to cool. In a medium sized mixing bowl, add in celery, almonds and cranberries. In a small glass jar, squeeze orange juice and olive oil. Put lid on jar & shake. Drizzle dressing over salad and add sea salt to taste. Transfer to a serving bowl & enjoy!

Nutrition

Calories: 290kcal | Carbohydrates: 39g | Protein: 9g | Fat: 11g | Saturated Fat: 1g | Sodium: 10mg | Potassium: 394mg | Fiber: 5g | Sugar: 1g | Vitamin A: 49IU | Vitamin C: 4mg | Calcium: 46mg | Iron: 3mg
8 10, 2014

Dijon Honey & Lime Salad Dressing

By |2014-10-08T11:48:32-04:00October 8th, 2014|Appetizer|0 Comments

I made this salad dressing earlier this week. It is super easy & delicious. It is a great source of healthy fat too. Store bought dressing is often made with hydrogenated oils, flavour enhancers & preservatives. Guess what – low fat versions are even worse! We actually need a little healthy fat in our dressings to help us absorb fat soluble vitamins from the veggies!

Dijon Honey Salad Dressing

Course: Appetizer
Cuisine: Dairy Free, Egg Free, Gluten Free
Keyword: Easy, Quick
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 6 servings
Calories: 93kcal
Quick & easy! You can make your own healthy salad dressing in a jiffy! The olive oil provides a good source of healthy fat that will help you to absorb fat soluble vitamins found in veggies & greens.
Print Recipe

Ingredients

  • 1/4 cup olive oil
  • 3 tbsp lime juice freshly squeezed
  • 1 tbsp raw honey
  • 1/2 tsp Dijon mustard
  • 1 clove garlic small & minced

Instructions

  • Combine ingredients into a small glass jar. Put the lid on & shake. Drizzle on salad & enjoy! Will keep for 5-7 days in the fridge.

Nutrition

Calories: 93kcal | Carbohydrates: 4g | Protein: 1g | Fat: 9g | Saturated Fat: 1g | Sodium: 5mg | Potassium: 9mg | Sugar: 3g | Vitamin C: 2mg | Iron: 1mg

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