food · fun · healthy · salad · Thai

Cold Pad Thai Salad

The warm summer days are finally here and who says you still can’t enjoy your favourite winter dishes?!

I love salads during the summer, but we all know they can get a little repetitive. This week I created a delicious noodle salad and freshened it up with raw carrots, bell peppers and cucumber. The tangy dressing gives it a close resemblance to a Pad Thai so I was instantly in love with this dish.

Options for protein are limitless, but I crumbled up tofu and mixed it into the dressing to give the texture of a scrambled egg.

Top this dish off with some raw veggies, cilantro and chopped peanuts, and you’ll forget why you ever doubted the beloved salad.

CRON-O-Meter noodles


 

Ingredients

1/2 package flat rice noodles

1/4 block chicken/beef/salmon/tofu

2 cups matchstick cucumber

2 cups shredded carrots

1 cup sliced bell pepper

1/4 Cup chopped cilantro

Dressing

1/3 cup soy sauce

1/4 cup rice vinegar

2 tbsp lime juice

1 tbsp curry paste

1 tbsp agave syrup

1 tsp sesame oil


Directions

  1. In a large pot of boiling water, cook noodles for 5 to 8 minutes or until tender. Drain and rinse with cold water. Transfer into a bowl.
  2. Chop up vegetables and cilantro and add to noodles.
  3. Dressing: Combine all ingredients in a small bowl. Pour sauce over noodles.
  4. Sprinkle chopped peanuts. Enjoy!
food · fun · healthy · Thai Red Curry

Thai Red Curry

When it gets a little dull outside, I am usually the first one picking up the phone and ordering a good Thai take out. Then again, who wants to spend $40 for one meal when you can spend $20 and make it last 2 days!

This week I decided to make something warm and filling. Perfect for snuggling up on the couch with! This recipe is a little bit of a cheat as it does take more than 30 minutes to cook, however, time spent in the kitchen is no more than 10 minutes.

To keep this recipe healthy I went with coconut milk, which is full of manganese. Manganese is essential for bone growth as well as creating essential enzymes to assist metabolism in the body. Adding in lots of vegetables to a curry is a sneaky way to get those who aren’t the biggest fan to eat them, as they tend to absorb all the yummy flavours from the sauce.

As coconut milk is naturally high in fats, no extra oils were used! I would recommend using fresh vegetables and herbs rather than frozen or dried as the flavours come out much richer. I used vegetables that I personally love, but you can substitute one or all of them for ones you prefer.


Prep Time        10 mins

Cook time         2 1/2 hours

Total Time        2 hours 40 mins

Servings: 6

Ingredients

Kaffir lime**

Bunch of fresh basil

Thai  Chilli (optional)

2 small eggplant (optional)*

1 Red pepper

1 can Bamboo shoots (optional)*

1L full fat coconut milk or cream (3 cans)***

Thai red curry paste (approx. 6 Tbsp/ 1 small jar)

Thumb ginger

2tbsp coconut sugar

Chicken or tofu cut up into cubes

*Other veggies that will work

Snap peas, green and yellow pepper, broccoli, cauliflower, pineapple for sweetness, spinach, mushrooms, carrots and water chestnuts.

**If you can not find kaffir lime leaves, substituting in lemon/lime zest and juice with 3 teaspoons of soy sauce/tamari/coconut aminos works great.

***If you opt for using coconut cream, the curry will be much thicker. Substituting in one can of cream works best and gives the curry a great consistency.

Directions

  1. Place coconut milk/cream, Thai red curry paste, ginger, coconut sugar and egg plant (optional) into slow cooker and turn on high for 2 hours (this is a good time to go to swim practice).
  2. In a pan, brown tofu/chicken add it into pot.
  3. Chop and add in remaining vegetables along with the Kaffir lime leaf, basil and chilli (if you want some spice).
  4. Let the curry cook for a further 20mins or until vegetables are cooked to preferred texture.
  5. Serve over bed of steamed jasmine rice and enjoy.

NOTE: I always find curry tastes even better the next day so don’t be afraid of having some left overs.

 

Breakfast · food · fruit · fun · healthy

Berry Oat Bars

Summer weather is finally here, but that doesn’t mean it’s too warm for oatmeal.

Oats are packed with healthy fibre, which helps keep you full and energized for longer. What most of you probably don’t know is that oats are also jam packed with many other nutrients such as phosphorous, magnesium, zinc, iron, and even potassium. In just half a cup, you also get 5.5g of protein! This is why they are one of my favourite grains.

To make this recipe a little more suitable for the warm weather, I decided to go with something that can be enjoyed cold and ready out the fridge the next morning. Perfect if you have morning practice or are running off to a swim meet.


Prep Time                        10 mins

Cook Time                        15 mins

Total Time                        25 mins

Ingredients:

  • 1 egg or  1 Flax egg (see below)
  • 2/3 Cup fresh/frozen berries (I used raspberries)
  • 1 1/4 Cups very ripe banana mashed (approx. 2 large bananas)
  • 2 Tbsp agave/maple syrup
  • 1/4 cup coconut or can sugar
  • 2 tsp vanilla extract
  • 1 Cup rolled old fashioned oats (this is important!)
  • 1 Cup of oat flour (see below)*
  • 1/4 tsp salt
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • pinch of cinnamon (optional)

Instructions:

  1. Preheat oven to 350 degrees and LIGHTLY grease a square loaf pan (8×8) with cooking spray or coconut oil.
  2. In a small bowl mash the berries with a fork. set aside.
  3. In a large bowl, mix the mashed bananas, agave/maple syrup and coconut sugar.
  4. Add in the egg or flax egg to the banana mixture, along with the vanilla extract and stir until well combined.
  5. Add in all the remaining ingredients except the raspberries and stir until the mixture is well combined.
  6. Spread 3/4 of the mixture into the greased pan then, layer the berries until they evenly cover the surface. Drop the remaining mixture on top and gently cover the berries with a spoon or spatula.
  7. Bake until a toothpick comes out clean approx. 25mins** (if using a flax egg this will only take 15mins).
  8. Let cool until room temperature and then refrigerate until completely cooled before slicing into bars.

Recipe Notes:

If you are using a flax egg, you will need:

  • 1 Tbsp Flax seed ground up in a blender or 1 Tbsp flax meal (pre-ground)
  • 2 1/2 Tbsp WARM water

Mix the flax meal and warm water together and let stand for 10 mins until goopy like an egg.

* To make oat flour, simply put 1 cup of rolled oats into a blender or food processor and blend until oats become a flour consistency.

 

food · fruit · fun · healthy · salad

Hey Tritons!

Starting off this healthy season with some fun team building… friendship fruit salad!

During the 2017 BCSSA conference, one of the guest speaker’s shared their idea of this creative after practice activity with the goal to inspire athletes to think, share and eat healthy ideas. The friendship fruit salad is a fun and easy way to incorporate a variety of fruits into your diet and to share with friends what your favourite fruit is.

Come to the pool this Friday and bring one piece of your favourite fruit cut into pieces and add it to the team bowl, where it will be shared with the team.

I’ll be sharing my all time favourite… BANANA!

See you at the pool.