Nacho Chicken Salad (Dairy, Gluten and Grain Free)

Another quick meal which has used up a lot of garden ingredients.  This is a hearty salad, that can be eaten as a full meal.  The cashews in the dressing, as well as the chicken add some needed protein for energy throughout the day.  We enjoyed this recipe and hope you do as well.

Nacho Dressing Ingredients

• 1/2 cup raw cashews
• 1/3 cup nutritional yeast
• 1/2 cup water 
• 2 teaspoon chili powder
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt

Salad Ingredient Options

• 1-2 cups chopped cooked chicken breast
• lettuce of choice (spinach, kale, leaf or mixed)
• tomatoes
• cucumber
• avocado
• bell peppers
• nasturtiums

Some of our Nasturtiums (edible flowers which also help keep garden pests away)

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Raw Beet Salad with Mint and Pear (Gluten Free)

My youngest and I have planted a few too many beets this year.  They have really taken off and many are ready for harvest. I am not sure what I am going to do with them all as I think I do prefer cooked beet greens to actual cooked beetroot.  In the summer however, this raw beetroot salad is definitely the way to go, it is delicious.  My family and I discovered this recipe a few summers ago.  I can take zero credit for, but rather give all credit to Jamie Oliver.  I highly recommend it, even my girls enjoy it.

Ingredients
Salad:

• 4 medium sized beets, peeled and cut into matchstick pieces (a mandolin is helpful here)
• 1/4 cup minced fresh mint
• 1/3 cup crumbled goat, sheep or cow feta cheese (optional, but tasty)
• 1-2 ripe pears cut into matchstick pieces*

Dressing:

• 1 lemon juiced
• 1/4 cup olive oil
• 1/2 teaspoon sea salt
• fresh black pepper to taste
• 1-2 drops stevia (optional)

My youngest pulling up some of her beets

Directions

1. In a medium size bowl combine beets, mint, feta and pear (see note about pears)
2. In a small bowl combine all dressing ingredients and stir to fully mix.  
3. Pour dressing over salad and serve or let sit 1-2 hours in the fridge to allow flavours to combine.

*if making this salad ahead (more than 2-3 hours) I leave the pears out until close to serving, as they can get kind of mushy if left too long in the dressing

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Taking Control of Right Now

Right now is what I have to work with.  I have learned from past mistakes and hurts,  overcome injuries through hard work, and this has taught me to make the most of my "nows".  It has also shown me how to celebrate every moment in this life.

The road has been tough and sometimes still can be, but each day is about taking control of right now and becoming my best me.  Procrastination is a waste of life, body and soul and really a slap in our own faces when we don't take care of business.  Right now we have a choice to eat healthy, exercise and stop complaining about all the things wrong in our lives.  So many are caught up in all the negative stuff and can't see the forest through the trees. Instead of celebrating a pound lost, the happy event quickly becomes downgraded to "just a pound" and this has just ruined my day.

We are the products of our daily choices.  It is important to take control of "right now" and not allow another day to pass without making some great changes. Whether you are struggling with poor nutrition, sedentary lifestyle, stress, or a bad attitude there is no time like the present to take positive action.   Our lives become so habitual that change feels alien and impossible, but I say it is POSSIBLE.

Get out a piece of paper and journal changes you would like to see happen in your life.  Do you want to look better, feel better, and improve the quality of your life?  Create a plan to make that happen and that may mean going to a qualified counselor, personal trainer, or registered dietitian. Whatever needs to happen, only you can make it so.  Dependence on others to somehow create this magic transformation for you is a fairytale.  We are all responsible for our physical, spiritual and emotional health and any slacking manifests itself as illness, unhappiness and low self-esteem.

Time to take control of RIGHT NOW and Stay Healthy!

Read my latest article on the sportsnutrition.about.com network titled "Five Food Strategies You Can Do Right Now to Reach Your Fitness Goals" for some great ideas.

Thanks for stopping by my Blog and I look forward to responding to your comments.  Don't forget to subscribe below and never miss a FREE update.

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I believe in Right Now

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Carrot Apple Spice Muffins (Gluten and Refined Sugar Free)

Perhaps these are more of a fall muffin but we had the ingredients handy and were looking for snacks to take along to the beach or to grab for quick breakfasts.  These are full of flavour and have some added protein to help keep you full.

Ingredients

• 1/2 cup grapeseed oil 
• 1 shredded apple
• 3 shredded carrots (1 1/2 cups)
• 3 eggs
• 1/3 cup raisins (optional)
• 2 teaspoons gluten free vanilla 
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon allspice
• 1/4 teaspoon ginger
• 1/2 cup palm or coconut sugar (add another 1/4 cup if you prefer a sweet muffin)
• 1/4 cup chickpea flour
• 1/3 cup coconut flour
• 1/2 cup sorghum flour
• 1/3 cup arrowroot starch
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 tablespoon psyllium husk
• 1/2 teaspoon sea salt

Directions

1. Preheat oven to 350 F and prepare muffin tray.
2. In a large size bowl add all the wet ingredients including the carrot, apple and raisins.
3. In a medium size bowl add all the dry ingredients.
4. Stir the dry ingredients into the wet ingredients. Stir just until combined.
5. Scoop into muffin tray and bake for 20-25 minutes or until golden brown.

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Stir Fried Greens -Simple and Clean

One of our favourite ways to eat greens is to simply pan steam or fry them up.  My oldest has planted rainbow swiss chard in her garden which we have been enjoying these last few weeks.  We have also substituted beet greens or kale in this recipe.

Ingredients (serves 4)

• 1 tablespoons bacon fat, olive oil or ghee or 1/4 cup broth
• 2-3 minced cloves garlic
• 1 diced onion
•  6-8 cups chopped swiss chard, kale, beet greens, spinach or any other leafy green of choice
• pinch sea salt

Directions

1. Heat a wok or large frying pan with broth or oil.
2. Add onion and fry for 3-5 minutes, add garlic and fry another minute or until fragrant.
3. Add leafy greens and sea salt. Steam/fry for 5 minutes or until greens are at desired texture.
4. Enjoy!

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Chickpea Cheese Biscuits (Grain and Refined Sugar Free)

This recipe is an adaptation from recipe from Wheatless in India.  These are really simple to make and easy to adapt with different spices for flavour.  We have enjoyed these warm out of the oven or cold the next day.  We hope you enjoy them as well.

Ingredients

• 1 cup plus 2 tablespoons chickpea flour
• 1/2 teaspoon baking soda
• 1 teaspoon onion powder (optional)
• 1/4 cup softened coconut oil
• 1/3 cup organic plain yogurt or non-dairy plain yogurt
• 1/2 cup organic cheese or daiya cheese
• 3-5 drops stevia (optional)
• 2 tablespoons minced fresh chives (optional)

Directions (makes 6-7 biscuits)

1. Preheat oven to 400 F and prepare baking sheet-I use stoneware, so no greasing was needed.
2. In a medium size bowl combine flour, baking soda and onion powder.
3. Cut in the coconut oil and mix until crumbling.
4. Add in yogurt, cheese, stevia and chives and stir until fully combined.
5. Batter will be sticky.
6. Scoop onto baking sheet about 1/4 cup size.
7. Bake 12-15 minutes or until golden brown.

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Cherry Yogurt Popsicles (Refined Sugar Free)

We are big fans of homemade popsicles in this house.  During the summer, I try to maintain a continuous stock of them.  They make a healthy treat that also helps keep us cool.  This week, I tried some with yogurt.

Yes, we do eat yogurt (plain and sugar free) in this house.  I do add extra probiotics to the yogurt to help with digestion.  Probiotics are live enzymes that help reduce the stress on our digestive systems as well as balance out the healthy bacteria in our bodies.  Probiotics bring in good bacteria to our gut systems, which help our bodies heal and fight off infections.   
We all really enjoyed the combination of the cherries and the yogurt but I am sure pretty much any sweet fruit would work well in this recipe.

Ingredients (makes 5-6 popsicles)

• 2 cups frozen or fresh pitted cherries
• 1 1/4 cup organic, plain yogurt
• 1-2 tablespoon honey or other natural sweetener (optional)
• 1 capsule probiotics (optional)

Directions

1. In a blender puree cherries until smooth.
2. Add honey and probiotics to yogurt and stir until well blended.
3. Alternate pouring cherry puree and yogurt into the popsicle molds.
4. Add sticks and set in freezer to freeze until firm.
5. Enjoy!

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Taking Time to Garden, Teach and Enjoy Life

Spring is here and it has been beautiful.  The weather has been so lovely and the outside is beckoning me all the time ;)  It has been hard for me to stay inside, making meals, house chores and spending time on the computer are not high on the priority list.

 

 The girls and I have been preparing the garden and have been planting some early vegetables and flowers.  It is definitely a labour of love.  I am enjoying listening to them plan out their gardens, seek out worms and get good and dirty.

Last fall we doubled the size of the garden.  I am not sure if that was too ambitious but I am looking forward to trying a larger variety of vegetables and flowers. I am also learning more about how to pair certain vegetables together.  Here is a wonderful link about companion gardening.  So alas, as we plan and plant, you may notice some longer breaks in my blogging as spend more time outside.  Hope you are able to do the same.

Here are a few photos to share of my beautiful little helpers.

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MAKE IT HAPPEN

How simple that sounds but it really is a choice.  The weekend is upon us and all the excitement of what that means to each of us: a break from work, social drinking, parties, indulgence in unhealthy foods, and plain slacking off from our goals of living a healthy lifestyle.  It is almost as if the weekend turns us into different people ... the "Jekyll and Hyde" of fitness and health exposed.







I admit to letting my hair down a bit on the weekend, and especially a little more this Sunday and Monday to celebrate Mother's Day and my Fabulous 51 Birthday.  However, I do not agree with plunging completely into the dark side of forgetfulness of living a healthy life, and not being able to exemplify what that means not only to me but those I teach and motivate on the daily. Moderation is knowing how to moderate.  A treat day does not need to turn into a cheat weekend because I guarantee that guilt and feeling like crap will come knocking at the door.

It is really OK to enjoy indulgences in life and that is called living and being realistic.  It is a wise healthy person that knows how to do so in moderation, without guilt, and getting right back on healthy track the next meal, or next day. Studies have actually shown that mixing up the nutrition and throwing in an occasional quality splurge day can benefit the body similar to muscle confusion when the exercise program is changed.  If you have been hardcore depleting your body of much needed nutrients and your muscles are screaming for some glycogen or blood sugar, a cheat meal or day can benefit both physiologically and psychologically. When you shock your system with a high influx of calories at one time, the body's metabolism will show an increase and you'll kick start your 'furnace' into high gear once again.

Wherever you are in your fitness program and especially with eating healthy, learning how to moderate splurges will make or break the success of reaching goals.  How you think about what you are eating is important because eating healthy should be a lifestyle and not looked upon as a punishment or burden. This type of thinking will lead to resentment of adopting a healthy lifestyle and the rebel within will eventually revolt and return to those foods that created the state of un-health in the first place.

YOUR CHOICE

Healthy foods not only taste good but are great for you.  Gravitate towards foods in their rawest forms, especially produce.  Enjoy the textures and tastes of vegetables, fruits, and raw nuts.  Indulge in lean proteins on the grill like salmon and chicken breast.  Stay away from processed junk, soda and basically those foods that do not support a healthy lifestyle.  Alcohol should be kept to a minimum or eliminated altogether.  Drink water over soda or sugared processed juices. Don't allow this fast paced society and marketing of "fake foods" pull you down a road of illness and obesity.  Enjoy those things minimally and in moderation and get back on track with what eating is really supposed to be ... HEALTHY!

MAKE IT HAPPEN AND STAY HEALTHY!

I dedicate this Blog to my beautiful Mother and friend.  Thank you Mom for blessing me with your love and support.  I love you dearly and wish you a very Happy Mother's Day.

Every Day is Mother's Day

Darla Leal, Fitness Expert and Fit at 50

 Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list, or if you want to receive my free updates, use the button below to select your feed preference. I look forward to responding to your comments and appreciate your shares.

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Lemon Coconut Zucchini Bread (Dairy, Gluten and Refined Sugar Free)

I am still trying to use up the last of my frozen shredded zucchini from the summer.  Zucchini bread is definitely a great way to enjoy this vegetable.  It adds some nutrients and really helps keep in the moisture.  The lemon is a great accompaniment to the zucchini to give some extra flavour.

Ingredients

• 1 lemon, juice and zest
• 1 drop lemon essential oil (optional)
• 1/2 cup grapeseed oil
• 1/2 cup honey, agave or maple syrup
• 2 eggs
• 2 teaspoons gluten free vanilla extract
• 1 cup shredded zucchini
• 1/2 cup tapioca starch
• 1/2 cup sorghum
• 1/2 cup chickpea flour
• 1/2 cup unsweetened shredded coconut
• 1 1/2 teaspoons gluten-free baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon sea salt
• 1/2 tablespoon psyllium husk or 1 teaspoon guar gum

Directions

1. Preheat oven to 350 F and grease a loaf pan.
2. In a medium size bowl combine lemon juice, zest, essential oil, grapeseed oil, honey, vanilla and zucchini.
3. In a separate bowl combine the flours, starch, baking powder, soda, salt, psyllium husk/guar gum.
4. Combine and wet and dry ingredients and stir just until combined, don't over mix.
5. Pour into prepared dish.
6. Bake for 45-50 minutes or until inserted toothpick comes out clean.

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INTENTIONS ARE GOOD, BUT THEY MUST BE LIVED OUT

I was reading my daily devotion this morning and on the subject of intentions. I was immediately drawn into the meat of the subject and felt it was talking to me personally.  Can you relate?  Isn't it so true how we have all these good intentions, dream about how we are going to carry them out and then some how along the way, they get pushed aside and forgotten some how.  Well, not really forgotten, because they are still there dancing across the pages of our thoughts now and then, at least in my case. I am sure we can all agree to being guilty of not following through on good intentions to make something happen. As I read further, I understood the importance of  writing down the intentions beginning a plan to follow through with action.

Moving from intention to action takes a plan.  This applies to all things in adopting a healthy lifestyle and staying true to taking care of the important things in life.  What has helped me is prayer and setting up challenge systems where I complete three goals of intention for that day.  Today I plan to get in a morning workout, help my ailing father to the doctor, and meet up with family later this evening.  Another goal was writing this blog and I was stumped at what to share with you at first, but enlightened after reading my devotional.  It is amazing how things happen like that.

Having good intentions are well, good, but remain thoughts until living them out takes place.  The goal of weight loss, toning, and improving overall quality of life takes action and intending to create that is wonderful, but the follow-through is what will create the health, the fit body, and overall awesome feeling of accomplishment. Those things that we think about all the time must come to the forefront of our actions.  Has a family member or friend been on your mind to call?  Pick up the phone.  Has that surprise date with your spouse been put off for months? Time to bring on the romance.  Are the intentions to workout four times a week not happening? Get your calendar, schedule your workouts and do not cancel.  Intending to eat at home more to save money and improve the quality of your food intake?  Write a healthy food list and head to the store.

Every step we make is a step closer to fulfilling our goals and taking our intentions further than our minds.  Let's not get stuck in just thinking about it and feeling good about our thoughts only to have them fizzle out and remain stuck as things we just talk about in friendly conversation.  It all sounds good but living it out by example and action will be the proof in the pudding.

Stay Healthy Happenings:  I just created a Stay Healthy Google+ account and excited to share that with you for even more MOTIVATION, support and fitness fun.  Head on over and ADD me today and Stay Healthy!

Darla Leal, Fit at 50

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list, or if you want to receive my free updates, use the button below to select your feed preference. I look forward to responding to your comments and appreciate your shares.

Stay Healthy!

                                                

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Coconut Breakfast Bars (Dairy, Gluten, Grain and Refined Sugar Free)

I can't take ownership for this delicious recipe, it comes from Sylvie Roy at Momma Young at Home. These bars were easy to make and worked well for breakfast or a snack.  I only made a slight alteration to the recipe but adding an extra banana, a little oil and used walnuts instead of pecans, only because that is what I had at home.

 Ingredients

• 1/4 cup grapeseed or coconut oil
• 2 eggs
• 2 bananas
• ¼ cup honey or maple syrup
• 1/4 cup unsweetened milk (coconut, almond, cashew)
• ½ teaspoon gluten free vanilla
• 1/3 cup coconut flour
• 1 cup unsweetened shredded coconut
• 1/2 cup chopped walnuts or pecans

Directions

1. Preheat oven to 350 F and grease and 8 x 8 dish.
2. In a mixing bowl blend eggs, oil, bananas, vanilla, milk and honey.
3. Sift in the coconut flour and then add the shredded coconut
4. Scoop the batter into the pan and smooth it out. Sprinkle the chopped walnuts over top.
5. Bake for 20-25 minutes or until the edges are golden brown and the center is cooked.

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Baked Falafel (Dairy, Gluten and Egg Free)

Okay so traditional falafels are fried, however I do prefer them baked, a little less oil in the diet and of course I can put it in the oven and leave them while I make something else.  I am also thinking of multi-tasking ;)
These falafels are full of flavour.  We enjoy them with a large salad and some creamy dressing.

 Ingredients (makes approximately 8-10 balls)

• 1 1/2 cup cooked garbanzo beans (chickpeas)
• 1 tablespoon olive oil 
• 1-2 clove garlic depending on taste
• 3-4 sprigs chives or 1/4 chopped onion
• 1/2 lemon juiced
• 1/4 cup chopped fresh parsley
• 1 teaspoon cumin
• 1 1/2 teaspoon coriander or 1/4 cup fresh cilantro
• 1/2 teaspoon sea salt
• cayenne pepper to taste

Directions

1. Preheat oven to 400 F.
2. Combine all ingredients in a food processor and grind into a thick meal or dough.  Set in fridge for an hour to bring combine the flavours. (Optional)
3. Roll into ball and flatten a little.  Place on baking sheet.
4. Bake in oven for 30 minutes flipping once in between.

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FITNESS NEWS FLASH … WORK REQUIRED AND NEVER OPTIONAL

Life does not promise easy, fair, fun, happiness, or even health.  In fact, life is hard and guess what, work is required and never an option.  It is up to each one of us to create the lifestyle that we live and this is not going to be found in a jar, pill, powder, or shake.  If popping a “fit pill” was the answer to all things magical and provided the body of our dreams inside and out, then I definitely would not need to write this blog.  The facts are in and they have been for decades that the way to obtain a fit physique is through consistent healthy food intake, regular exercise, plenty of rest, water, and balance of life. 

The “want it now” society tries every side-step method to achieve what can only be done through sweat producing work.  There is not a pill or shake that is going to teach a person how to shop and select healthy foods for life and they will surely not sprout legs and exercise so that we consume the activity benefits.  What usually does occur with quick fix programs is possibly some weight loss due to very low calorie diets and bodies that are running on empty experiencing negative side effects like dizziness, blood sugar and pressure issues, and nutrient deficiencies just to name a few.  Frustration and discouragement typically follow as the program just does not feel good and studies have shown that any weight lost is put back on plus more. 

Work goes with life, supplying our needs and wants.  We want things so we work for them, and the same is true of our health.  Health comes at the price of time, energy, and simply eating healthy food.  The work is challenging and that is a great thing because it does change us, makes us stronger and better able to enjoy our body and life overall.   We can no longer think that tricking health through gimmicks and potions is acceptable.  That would be comparable to owning the golden goose and not having to put in our eight to five for a living.  We are no strangers to what work feels like and it can be rewarding and provide an overwhelming feeling of accomplishment.  The results of hard work are being able to achieve and have what we want and desire in life, and is never optional.  If having a healthy fit body is the desire, put in the work and see what happens.   

Darla Leal, Fit at 50

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list, or if you want to receive my free updates, use the button below to select your feed preference. I look forward to responding to your comments and appreciate your shares.

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Apple Spice, Red Fife Muffins (Dairy, Egg and Refined Sugar Free)

I have been exploring some new grains in my baking.  One that my daughter has used in a previous recipe Blueberry, Cranberry Red Fife Muffins.  Organic Red fife flour Canada's heritage wheat flour, which was introduced to in the 1840's.    It is a gluten grain, however it is much lower in gliadin (a protein present in wheat gluten) which makes this flour much easier to digest for those with gluten sensitivities.  I have been told this the only wheat some people can eat.  

Red Fife flour has not been altered by synthetic compounds, chemicals or GMO's. We enjoy its flavour and find it be a great flour for breads and hearty muffins.  It is definitely a great compliment to the apple and spices in these muffins.  We enjoyed these for breakfast or as a snack with a cup of tea!

 

Ingredients (makes about 9 muffins)

• 3/4 cup organic red fife flour
• 1/3 cup chickpea flour
• 1/2 teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon sea salt
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/4 teaspoon allspice
• 1 tablespoon psyllium husk
• 3/4 tablespoon flax seed in 3 tablespoons water and let sit for 2 minutes (flax egg)
• 1 cup shredded or chopped apple (1 medium size apple)
• 1/3 cup grapeseed oil
• 1/2 tablespoon apple cider vinegar
• 1/2 cup honey, agave or maple syrup
• 1 teaspoon vanilla

Directions

1. Preheat oven to 350 F and prepare muffin tray.
2. In a large bowl add all the dry ingredients.
3. A medium size bowl add all the wet ingredients including the apple.
4. Stir to combine and then add the wet ingredients into the dry and stir to fully combine.
5. Scoop into muffin tray and bake for 20-25 minutes or until golden brown.

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