Author: admin

Grilled Halibut with Coconut-Lime Dressing (Served with a Summer Vegetable Salad)

Halibut Ingredients:

• 1 tablespoon extra virgin olive oil
• 6-ounce skinless, boneless Halibut fillets
• Salt, freshly ground pepper
• ¾ cup unsweetened coconut milk
• 1 Lime
• ½ cup shredded coconut (unsweetened) in a bowl

Halibut Instructions:

• Set BBQ to medium heat
• Grate lime zest directly onto each halibut filet and toss in bowl to coat with coconut flakes
• Drizzle lightly with oil; season with salt and pepper
• Grill halibut, turning once, until browned on both sides and just opaque in center, about 5 minutes per side
• Squeeze 2 Tbsp. lime juice into a small bowl and stir in coconut milk; season with salt
• Divide halibut among plates and drizzle with dressing

Summer Salad Ingredients:

• 1 cucumber – chopped
• 1 tomato (hothouse) – chopped
• 1 small onion (white or sweet onion) – diced
• Fresh Basil
• 1 tbs olive oil
• 1/2 tbs vinegar

Summer Salad Instructions:

• Combine cucumber, tomato, onions, and 2 tbs basil (or as much as desired) in a bowl
• Drizzle with olive oil and vinegar
• Stir well and serve

Summer is finally here! Backyard BBQ’s, vacations at the cottage, lounging beside the pool and camping under the stars are just some of the ways to spend our free time in the summer heat. Summer is also a  time for light, refreshing, hydrating foods that are easy to make and delicious to enjoy; whether at the cottage or BBQing in the backyard. What a better time to add a few nutrition hacks into our schedule when we are away from the hustle and bustle of our everyday lives! 

Here are some simple tips to keep on track this summer:

• Hydrate, hydrate, hydrate! The humid air of summer leaves us feeling hot and sticky, and our bodies work harder to cool off.  You lose a lot of moisture in your body through sweating and it’s essential to replace it with fluids.  Drink lots of water, and if you work outside or you sweat a lot (and don’t have hypertension) you may need to add a little bit of salt to your water to maintain fluid balance. Even better, electrolytes can help restore the natural moisture balance to your cells and help you to feel less tired and more alert on those high humidity days. Even on a road trip, pack a couple of 4L jugs of water to refill your water bottles on a regular basis. 
• Eat regularly! Don’t try to skip meals or snacks to feel like you need to have the perfect bikini (or speedo) body! Make sure you keep your blood sugar regulated by eating healthy, balanced snacks and meals every 3-4 hours.  In the summer, grazing throughout the day is a light and easy way to keep your blood sugar regulated and not stress out your digestive system with heavy meals.  Have a protein, complex carbohydrate from whole grains and a healthy fat (avocadoes, eggs, coconut oil) with each meal to ensure your body is getting the adequate nutrients it needs to operate in the heat.  Wraps are a quick and easy way to incorporate all these ingredients into a quick, simple and portable meal.  Deli slices, sliced pieces of grilled chicken, steak or tofu, a whole wheat wrap, a light spread of mayonnaise, mustard or hummus and tons of cut of veggies and sprouts make a fulling, macronutrient balanced meal that’s easy to take in the car or to the beach.
• A nice cold beer can be exactly what you need as a little pick me up on a hot summer night. Remember that alcohol can be dehydrating so for every alcoholic drink you have, pair it with a nice refreshing glass of water! If you are concerned about extra calories while you are out enjoying the summer festivities consider low carb beer, non-alcoholic sparkling waters, or clear hard liquor (like vodka or gin) paired with sparkling, flavoured water and splash of lemon or lime.  

• Think about eating all the colours of the rainbow in fruits and vegetables.  Raw cut up veggies (cauliflower, broccoli, carrots, celery, cherry tomatoes, snap peas) pair well with a light Greek yogurt flavoured dip or a hummus.  Fresh cut up fruit (watermelon, melon, grapefruit, oranges, apples and grapes) are a quick and easy fruit salad that you can pull out for a snack at the cottage or on a road trip.  

The biggest hack for summer: enjoy it! It goes so quickly.  Try to get outside as often as you can, take walks early in the morning or later in the evening when it is not as hot and remember the sunscreen! 

Ingredients

• 6 garlic cloves, minced
• 1 tablespoon olive oil
• 2 tablespoon lime juice or juice from 2 freshly squeezed limes
• 1 lb of skinless, boneless chicken breast, cut into cubes
• 1 tsp salt
• 8 medium kiwi peeled and halved
• 2 tablespoons honey
• 1 tablespoon LaCostena chipotle peppers in adobo sauce
• Lime juice (optional)

Instructions

• Combine garlic, lime juice, oil and salt. Add chicken and kiwi; turn to coat. Refrigerate, covered, up to 30 minutes (no more or the enzymes in the kiwi will tenderize the chicken too much)
• Mix honey and chipotle peppers. Drain chicken and kiwi, discarding marinade. On 8 metal or soaked wooden skewers, alternately thread chicken and kiwi.
• Grill, covered, on an oiled rack over medium heat, turning occasionally, until juices run clear, 10-12 minutes. During last 4 minutes, baste frequently with honey-chipotle mixture.
• Serve with fresh lime juice.

Credit: https://www.tasteofhome.com/recipes/grilled-kiwi-chicken-kabobs-with-honey-chipotle-glaze/

Ingredients (2 servings)

• 1 1/2 cups unsweetened almond milk 
• 1 banana 
• 1  avocado 
• 1 cup of frozen mixed berries
• 1.5 scoop plant-based protein powder (brown rice, pea or hemp protein)
• 1 tablespoon minced ginger
• 1/2 teaspoon cinnamon
• 1/2 Tbsp raw cacao powder 
• 1 Tbsp prebiotic fibre (available at health food stores)
• 2 Tbsp ground flax seeds 
• 1 cup plain yogurt or kefir (use none-dairy or lactose free if intolerant)
• 1 serving on L-glutamine 
• 1 Tbsp Manuka honey 
• ICE

Instructions

Add all of the ingredients to your blender, blend until smooth, and enjoy! 

TWO HEALTHY ALTERNATIVES TO WHITE SUGAR

Stevia and organic raw honey are great alternatives to processed white sugar. While stevia does not affect your blood sugar, honey does.

STEVIA: It’s a herb from a plant that grows in Paraguay and Brazil. You can grow in your own garden.

RAW HONEY: Truly raw honey is not filtered and is processed without using any heat. Heat changes the characteristics of honey and takes away the health benefits.