Broccoli, Shallot and Potato Frittata

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After seeing Gordon Ramsay make a beautiful fritatta look easy and insanely delicious, I decided it was time to attack one myself. I love cooking and baking when we head up to Zach’s parents country house. With a cozy fire and a wintery atmosphere, all you want to do is eat delicious and comforting meals. What’s great about a frittata is that it feeds a crowd, and can be packed with almost any ingredient you want. You don’t have to make a side of scrambled eggs, sausage, potatoes etc… just throw it all in there! Although it is best eaten fresh, you can easily prepare this the evening before and warm it in the oven before serving. I actually ate this for brunch AND an afternoon snack in the same day. It was THAT good. I served it with a crunchy salad with a simple drizzle of good quality (I sound like Ina Garten) extra virgin olive oil and balsamic vinegar. It made a perfect filling and light meal without any gluten, dairy or refined sugars.

Health Benefits of Eggs:

Egg yolks are one of the richest dietary sources of the B-complex vitamin choline, which is associated with better neurological function and reduced inflammation.Egg yolks also contain two carotenoids, lutein and zeaxanthin, which protect against vision loss. Egg whites are PACKED with protein to help keep you feeling full and stabilize blood sugars. Try and buy organic, free range eggs for superior quality, taste and nutritional benefits!
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Ingredients:

• 2 tbsp olive oil
• 3 shallots finely chopped
• 3/4 cup broccoli, stems removed and cut into small pieces
• 1 medium potato cut into cubes
• 8 eggs
• 4 egg whites
• 1/2 cup finely chopped basil
• pinch of chilli flakes (optional)
• salt and pepper to taste

Ingredients:

1. Preheat oven to 400 F. Whisk eggs and egg whites in a medium bowl until frothy. Then mix in basil and season with salt and pepper.

2. Over medium-high heat, heat olive oil in an ovenproof skillet. Sautée onion, broccoli and potatoes until they begin to soften; about 3-5 minutes.

3. Add egg mixture and stir until evenly combined.

4. Allow to cook, shaking pan occasionally allow egg to set around edges, about 3-4 minutes.

5. Transfer skillet to oven and cook frittata until top is puffed and completely set, 10–13 minutes.

6. I chose to serve mine straight from the skillet, but feel free to remove with a spatula and transfer to a serving dish. Remember the skillet is hot!! Leave a mit or dishtowel around the handle to avoid any accidents!Dd-auIPZfpCBGqwvZTyOusPZUzLZCD7kdnO-4ZRRnQ8xx1tyELrWr3X8h2di-D4vaZOUzt7mGf5nj5SS_KjLlA4o8GGpZnUHGS9_q5DjZK1pqvG7jJpxgzANbNU1gyvEAwVvrws85RcITZKq-HhMQL4S7gXyvvS6KUxlgflmBkBE

Zach enjoying his brunch!

Zach enjoying his brunch!

Zach and Freddy

Zach and Freddy

The Healthiest Bread Ever + Advice for the New Year

IMG_5360A new year allows people to mentally press the reset button and put the bad in the past and reignite hope for the future. We all become a little more attentive to our current state. We look at our jobs, relationships, and most often health and ask ourselves, is this where I want to be? Most of us are driven to do a little more, push ourselves harder and set the bar high. The problem is sometimes the bar is so high, that it is out of our reach. When we are on the highest tip of our tippy toe and still cant reach the bar, that’s when we all give up. Essentially all that is accomplished is some sore feet and a deflated self esteem. So with that said, heres my advice to you in 2015.

Set realistic goals. Set small goals. The more tasks you can accomplish the more confidence and drive you will have to do more. Here are some I think you all can do!

Drink more water!

Start with one glass as soon as you get up and one right before you go to bed. There’s two more that you probably weren’t having before. Just leave two glasses on your night table.

Eat more protein.

Choose a time of day where you feel the most noshy. That’s when I want you to add that extra protein. Do this once a week and see how you feel. Here are some ideas:
Breakfast: Scramble eggs or egg whites and eat those with what you normally eat. Add protein powder to your shakes or to your homemade breakfast bars.
Lunch: Add a lean source of protein to your salad or sandwich such as chicken, fish or tofu.
Dinner: Choose a lean meat to accompany vegetables and a complex carbohydrate.
Snack: Nuts, peanuts, nut butter, hummus… only rule here is to keep an eye on the portions. Follow the serving size on the label.

Cut back on sugar.

I love something sweet after something savory but it doesn’t always have to be a chocolate bar. If dessert is your weakest point, once a week have fruit with a tablespoon of almond butter for dessert instead of cake. Try it for a week and you’ll realize you don’t need more than that.

Exercise.

If you don’t ever exercise, go for half an hour walk once a week for a month. Increase at your own pace, before you know it you might even be jogging. Cold outside? Head to youtube and do 5 minutes of a HIIT (high intensity interval training) workout. Increase your time as you get in shape! Seems attainable right?

Get in the kitchen!

Making your own food allows you to be fully in control of what goes into it. Mark off three days/month on a calendar that will be your cooking days. You can do it.

Unplug.

Leave your phone at home once a month when you are heading out for one meal with loved ones. It feels really good to fully be in the moment sometimes.

Do for others.

Sometimes doing the smallest thing for someone else will make you just as happy as them.

Indulge.

Indulge once a while. Life is about living in moderation. There is no point in eating that piece of cake if you beat yourself up about it for the next week. Make it a point to have something sinful at least once a month and thoroughly enjoy it without any guilt. Make it a rule so you never feel bad about it again. ENJOY! You can get back on track again tomorrow.

To get you started, I am sharing my recipe for Nut and Seed bread that I make almost every Sunday. It is packed with superfoods, healthy fats, fibre, omega 3′s and protein. It is the perfect way to start your day without the guilt you feel from having that baguette. This recipe is adapted from Deliciously Ella’s Superfood Bread. I added a few of my own ingredients to give it a super crusty crust and slightly sweet flavour. All you need is a food processor and a big bowl and you’ll be able to make this bread in 5 minutes or less! Top with nut butters and jam, avocado, or poached eggs for a hearty and well balanced meal. Bon Appetit and Happy New Year!

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Ingredients:

• 1 tbsp coconut oil or olive oil for greasing
• 1 cup roasted pumpkin seeds + 3 tbsp
• 1/4 cup slivered hazelnuts (or more pumpkin seeds is fine!)
• 1 cup almond flour
• 1 cup buckwheat flour or gluten free oat flour
• 1/2 cup hemp hearts
• 5 heaping tbsp psyllium husk (you can find this at any health food store)
• 1/4 chia or flax seeds
• 1/4 cup sesame seeds + extra for sprinkling
• 1 tbsp brown rice syrup (honey will work too)
• 2 cups cold water

Directions:

1. Preheat oven to 350 degrees F. Line a loaf pan with parchment paper and grease with coconut or olive oil.

2. In a food processor, pulse the 1 cup of roasted pumpkin seeds until they become a flour consistency.

3. In a large bowl add pulsed pumpkin seeds, hazelnuts, almond flour, buckwheat flour, hemp hearts, psyllium husk, chia seeds, 3 tbsp whole pumpkin seeds and sesame seeds. Mix well.

4. Add 1 cup of water and stir. Then add brown rice syrup and mix until well combined. Then add remaining cup of water. Allow mixture to sit for 5 minutes so the psyillium will activate and hold loaf together. The mixture should be pretty stiff.

5. Press mixture into loaf pan and sprinkle sesame seeds on top. Pour over a tiny bit of olive or coconut oil to allow the top to crisp up.

6. Bake for 65-75 minutes or until the top is golden and crisp. Allow to cool completely before slicing.

7. Once cooled, slice at your desired thickness. The bread will keep fresh for a few days, but I like to freeze it right away. All you need to do is place a small piece of parchment between each piece and store in a freezer bag. You’ll have bread for months (if it lasts that long) Bon Appetit!

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Raw Carrot Cake Bites

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When I workout early in the morning, I find it very difficult to eat beforehand. I am one of those people however that need food for fuel; especially when I go spinning. I can last for the first 20 minutes but then I progressively feel myself losing momentum and all I can think about is what I am going to make for breakfast. People often ask me what they should eat before a workout because certain foods can leave them feeling sluggish or bloated. These portion controlled bites are filled with the perfect balance of carbs, protein and healthy fats to fuel your workout. Because of their size, you can still have a full breakfast afterwords without the guilt of having two breakfasts. Their high fiber content keep you full and help keep you regular (yay)!

The amazing part about these is that they require you to throw some ingredients in a food processor without any baking at all. They are a perfect on-the-go snack that feel like a special treat. I store mine in the freezer for a cold and fudgy texture. The chia seeds give a good crunch on the outside plus some added omega 3 fatty acids! I have already made a second batch this week. Zach says that these are my best creation to date. Let me know what you all think! As always these are gluten, dairy and refined sugar free and this time, they are raw and vegan! Have a great weekend everyone, bon appetit.
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Makes 20 Balls

Ingredients:

•1 cup of pitted dates soaked in boiling water for 10-15 minutes
•1 tbsp almond butter
•1 tbsp coconut oil
•1 tbsp cinnamon
•pinch of pink Himalayan salt
•½ cup sultana raisins
•½ – ¾ cup walnuts
•juice of ½ meyer lemon (regular lemon will work fine too)
•3 tbsp ground flax seed
•1 tbsp maple syrup
•1 carrot grated
•1/4 cup unsweetened coconut flakes
•1/4 cup chia seeds

Directions:

1. Soak dates in boiling water for 10-15 minutes or until really soft.

2. Drain the dates. In a bowl of a food processor, process dates until a paste forms.

3. Add almond butter, coconut oil, cinnamon, lemon juice, flax seeds, maple syrup and salt. Blend until well combined.

4. Add your walnuts, carrots and raisins and pulse just until combined. I like some texture in the bites so I only pulse a few times. For a smoother consistency, blend for longer.

5. Place mixture in the freezer for at least 30 minutes. This well help you roll them into balls with ease. Otherwise, the mixture will be too sticky.

6. Pour chia and coconut into two medium sized bowls. Using a teaspoon, scoop out mixture and roll between your hands to make a ball. Then dip the ball into desired coating and roll until fully coated. Continue until the mixture is finished.

7. Place bites into an airtight container and keep them stored in the freezer! They will not freeze, but have an amazing fudgy texture! Enjoy!

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