myfavouritelunch

Warm Vegan Broccoli, Quinoa & Black Bean Salad

Craving a healthy, hearty lunch? This is may be the recipe you have been waiting for! Don’t you love synchronicity? 

Ingredients: 

¾ Cup Organic Quinoa (sprouted/boiled)

½ Cup Organic BPA-Free Black Beans

1 Cup Steamed Broccoli

1 Cup Steamed Spinach

1 Cup Steamed Rainbow Chard

1 Tbsp Pumpkin Seeds

1 Tbsp Marcona Almonds

Dressing:

2 Tsp Miso

½ - 1 Tbsp Fresh Ginger (grated)

¼ Tsp Grated Tumeric (optional)

11/2 Tbsp Tahini

Dash of Braggs

Directions:

1. In a small saucepan on low heat, warm ingredients for the dressing.  

2. Assemble all salad ingredients in a bowl and pour the dressing over top!

(image: google)

3

Zain’s Savoury Harvest Hash Brown Pancakes w/Rose Blush Salsa & Herbed Creme  

The Perfect Sunday Brunch for Two

This was a complete, unplanned fluke but turned out so well that I had to share the recipe.  Lately, I have been longing for savoury food, perhaps it’s the weather or perhaps October was a little full on in the sweet department - I couldn’t help myself - either way, these savoury pancakes were a huge hit and so simple to make.  

The taste was kind of a cross between pizza and an omelette.  Ok maybe that doesn’t sound so appealing but trust me, these savoury pancakes are to die for .

**Makes 2 Servings

Ingredients:

16 Farm Fresh Organic Free Range Egg Whites

2 Farm Fresh Organic Free Range Egg (optional)

12oz Yukon Gold Potato OR Sweet Potato (boiled mashed with 2 tbsp Unsweetened Almond Milk)

¾ Cup Organic BPA Free Peaches & Creme Corn 

½ Zucchini (chopped)

½ Cup Crimini Mushrooms

½ Red OR Orange Bell Pepper (chopped)

3-5 Sprigs Fresh Oregano

¼ Red Onion (chopped)

¼ Tsp Braggs Amino Acids

½ Cup Organic Fat-Free Ricotta Cheese OR Cottage Cheese (optional but amazing)

2oz Low Fat Feta Cheese (optional)

High Heat Cooking Spray OR Grapeseed Oil

Directions:

1. Blend egg whites and egg, Braggs, ricotta/cottage cheese, herbs, salt & pepper together in food processor or magic bullet.

2. On a sprayed pan, sautee vegetable ingredients until partially cooked then fold veggies and other remaining ingredients into the egg mixture including mashed potato,  and mix well.  

3. Pour onto greased pan and grill on med-high heat for 3-5 minutes or until edges brown.

4. Flip and cook until golden on both sides.

5. Top with Rose Blush Salsa & Herbed Creme, serve hot.

Rose Blush Salsa 

¾ Cup Vine Ripened Tomatoes

1 Tbsp BPA Free Tomato Paste

1-2 Tbsp Fresh Basil

1 Tbsp Balsamic Reduction 

1 Clove Garlic (minced)

Pinch Himalayan Crystal Salt & Black Pepper to taste

Directions:

1. Sautee garlic then add all remaining ingredients and cook for 5-7 minutes until stewed.

Herbed Creme 

2 Tbsp Fat-Free Greek Yogurt

2 Tbsp Fat-Free Sour Creme

½ Tbsp Herbs au Provence

Pink HImalayan Crystal Salt & Black Pepper to Taste

Directions:

1. Mix all ingredients together in a small bowl or icing bag. 

Clean Lunch On The Go!!

Today has been one of those days.  Knowing that in advance, I had to pack a few of my meals simply because eating clean is a lifestyle and I don’t want to leave it up to fate in the hopes that I will be able to find clean eats on the road (unless planned in advance).

This is an example of a delicious and super easy clean lunch that you can prepare:

Zain’s Spicy Prawn and Amaranth Salad

Ingredients:

4oz Jumbo Prawns

2 Cups Mixed Organic Greens

¼ Cup Sauerkraut (homemade)

¼ Cup Organic Amaranth 

1/3 Cup Organic Crimini Mushrooms

¼ Organic Red Onion (sliced)

¼ Organic Avocado

¼ Cup Organic Grape Tomatoes

Dressing

Juice of 1 Lemon

½ Tsp Curry Powder

½ Tsp Corriander Powder

½ Tsp Cumin Powder

½ Tsp Chilli Powder

½ Tsp Sambal Oelek

2 Tsp Avocado OR Chia Seed Oil

1 Tsp Black Sesame Seeds

Directions:

1. In a small saucepan bring ¾ cup water to a boil and cook amaranth (I normally soak mine overnight which cuts cooking time by half) until tender.

3. Blend all ingredients for dressing in a magic bullet or food processor EXCEPT avocado oil.

2. In a sprayed pan, saute onion and mushroom until browned then add prawns.  Saute for another 3-5 minutes with 1 Tbsp of dressing (without oil).  Remove from heat and stir in cooked amaranth.

3. Meanwhile, prepare the salad veggies in your BPA free tupperware and place saute mixture into the other side of your tupperware (not directly on top of the salad or it will wilt from the heat).

4. Add oil of your choice to the dressing and pour on top of entire salad or pack separately in a small container on the side and dress before eating.

2

Summer Salad Series - Zain’s Vineyard Tomato, Basil & Buffalo MIlk Burrata Salad with Wild Barbecued Salmon

This is my clean spin on on of my all time favourite’s the Italian classic Tricolor Ensalata.

With all of those beautiful, fragrant, summer tomatoes and herb planters stuff with gorgeous varieties of basil, this luscious salad will be a hit at any party or barbecue.

**Makes 2 Servings

***Prep Time 5 minutes, Cook Time 5-7 Minutes

Ingredients:

5oz Wild Salmon (I normally BBQ on a cedar plank)

1 Tbsp Maple Syrup

1 Clove Garlic (minced)

Pesto Sauce

½ Cup Fresh Basil

½ Tbsp Pecorino (optional)

2 Tsp Extra Virgin Olive Oil

1 Tbsp Pine Nuts OR 8g Walnuts

1 Wild Garlic Clove

Himalayan Salt and Freshly Ground Pepper To Taste

Salad

2 Large Organic Heirloom Tomatoes (thickly sliced, choose various shapes and hues)

½ Cup Organic Grape Tomatoes (whole)

4 Organic Vine Ripened Tomatoes (sliced)

1/8 Cup Sun Dried Tomatoes (un-soaked, finely chopped)

4oz Buffalo Milk Cheese OR Burrata (if competing, opt for a low-fat buffalo milk cheese or Low Fat Ricotta)

5-7 Fresh Basil Leaves (some chopped, some whole)

Dressing

1 Tbsp Extra Virgin Olive Oil

Drizzle of Balsamic Reduction OR Balsami Oil

1 Tbsp Pesto

Himalayan Salt and Freshly Ground Black Pepper to Taste

Directions:

1. Heat barbecue. Place salmon on a large piece of aluminum foil and marinate in syrup and garlic.

2. Prepare pesto by lightly blending all ingredients in a food processor OR use a mortar and pestle to grind ingredients together.  Set aside.

3. Once barbecue is heated, fold aluminum foil and create a pouch with the salmon in the middle.  Leave a slight opening for air and place on the top rack of the grill.  Barbecue until tender approximately 3 minutes on one side then 2-3 on the other. 

4. Meanwhile, prepare and plate salad ingredients and either spoon or cut buffalo cheese and arrange in a pattern with basil leaves.

5. Top salad with ½ dressing and once salmon is cooked use a fork to flake pieces over the salad and cover with the remaning dressing.  Garnish with basil and or fresh lemon or lemon juice. Serve immediately.

3

Eating Clean and Maintaining Your Health While Traveling

Eating Clean From the Buffet

I know, I know, the buffet can be a nightmare if you don’t know how to navigate it.  All of those tempting smells and options can definitely be overload for some people and if you don’t feel like you can do it safely, best not to go near it at all until you develop a little resistance or have been eating clean for long enough that you are no longer tempted by the saturated fat filled food that once used to seduce you.

I am happy to report that over my last couple trips, I have noticed some pretty clean and lovely options at the buffet.  If you are in the mood for a relaxing morning without prep work for your meals, then yes, you can eat clean and healthy on the buffet provided you know what to look for.

The photos above are some of the clean options that I selected for lunch from the buffet this afternoon:

  • Protein: an omelet with fresh veggies made with coconut oil that I brought
  • Veggies: a huge salad dressed with pico de gallo (oil free), lime, vinegar, tabasco and black pepper
  • Carbs: roast potatoes, without oil (I added a tsp of extra virgin olive oil for my healthy fat) as well as ½ cup oil-free refried beans (no cheese) and 2 steamed corn tortillas
**Note, not every hotel has items that are oil-free.  It is important to ask the chef which items are.  After my conversation with Chef Omar here at my hotel, he is happy to point out which options will work for me in my meal program so that I am able to enjoy some of the food without having to pre-prepare for every meal. My Tips for Eating Clean on the Buffet:
  • Go for steamed/grilled options (avoid fried or food cooked in oil or butter)
  • Check for a ‘healthy food’ area, most hotels have them now and they include items like skimmed yogurt, oats, fresh fruit, cottage cheese, veggies and even smoothies
  • Stay away from the breads!
  • Stay away from the pre-dressed salads!
  • Eat your meal BEFORE you go for dessert and if you have a treat meal planned, be sure to pre-plan which dessert you are going to enjoy and stick to that!


Summer Salad Series - Zain’s Southwest Prawn Salad with Peanut & Lime Dressing

This hearty salad is one of my all time favourites, ok I have been saying that about all of my summer salads but really, this one takes the cake.  Not only does it combine the earthy taste of black beans with the subtle sweetness of peaches and cream corn (which grows wild and abundantly in my hometown), make for a filling and satisfying fat torching power meal complete with all of the three macronutrients.

Ingredients:

Salad

4oz Jumbo Prawns

2 Cups Organic Mixed Greens

½ Cup Organic Black Beans (soaked or canned)

½ Cup Organic Peaches and Cream Sweet Corn

1oz Avocado

5 Asparagus 

½ Cup Baby Mushrooms 

1/8 Cup Medjool Dates (chopped)

1oz Organic Goat’s Feta Cheese

Ground Black Pepper To Taste

Dressing

1 Tbsp Peanut Oil

½ Clove Garlic (minced)

½ Tbsp  Organic Crunchy Peanut Butter

1 Tbsp Organic Roasted Peanuts (whole or chopped)

11/2 Tbsp Fresh Lime Juice

¼ Tsp Braggs

1 Tsp Raw Honey

Directions:

1. Prepare and blend all ingredients for dressing EXCEPT peanuts using a magic bullet or food processor (you can even whisk together by hand)

2. In a pan or on the barbecue, sautee/grill prawns, mushrooms, and asparagus until nearly cooked (about 2-3 minutes) add 1-2 tsp of prepared dressing and cook until tender (another 2-3 minutes)

3. Prepare ingredients for salad and plate.  Top with prawns and dressing, garnish with chopped peanuts and a wedge of fresh lime