MONEY MACRO MONDAY

Protein Packed Office Salad

I find a lot of people struggle with eating lunch at work. Weeknights are always a busy time and it can be hard to throw a lunch together, so I am sharing one of my favourite quick (and cheap!) work lunches!

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Ingredients:

Romaine lettuce (1 large head)

Hardboiled eggs (4 large, sliced)

Chick peas (2 cans, rinsed and drained)

Grape tomatoes (1 pint, halved)

Cucumber (1, cut into bite sized pieces)

Red onion (1/4, finely chopped)

Feta (optional)

Avocado (2, optional)

Balsamic Vinegar (4 TBSP)

 

Directions:

  1. Place all ingredients, except feta, avocado, and vinegar, into 4 containers.
  2. When ready to eat, top with feta, avocado, and 1 TBSP balsamic vinegar. Shake container and enjoy!

 

Nutrition per serving*

Calories: 184

Protein: 13g

Fat: 6g

Carbs: 21g

*Nutritional info is an approximate estimation and will vary based on ingredient brands – optional ingredients not included in above information*

Chocolate Pumpkin Muffins (gluten free)

I know, who makes pumpkin muffins in the spring? I do! The “basic” girl in me was craving some pumpkin, so I grabbed some essentials to whip up a batch of pumpkin muffins. I started using Vital Proteins collagen whey protein powder about a month ago and I absolutely love it. I think what stood out to me about this protein powder was that it actually isn’t sweet, but it is still delicious. It also has extremely clean ingredients, which I really appreciate. It was the perfect protein powder to add to my muffins, because it added that chocolatey flavour without adding so much sweetness (so I didn’t feel guilty about adding a few chocolate chips!). Let me know if you make these on Instagram by tagging me in your photos (@tanlines.and.training)! Enjoy!

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I forgot the pumpkin seeds in my first batch, but they are still tasty!

Ingredients:

1 cup gluten free old fashioned rolled oats

1 1/2 cups pumpkin puree

1 cup plain greek yogurt

2 large eggs

2 scoops Cocoa Coconut Vital Proteins powder (http://www.vitalproteins.com/fitness/collagen-whey-cocoa-coconut-20-oz-canister.html)

1 1/2 tsp cinnamon

1 tsp nutmeg

1 tsp baking powder

1/2 tsp baking soda

1/2 cup pumpkin seeds

1/2 dark chocolate chips

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Much better with the pumpkin seeds!

Directions:

  1. Preheat oven to 350 and grease muffin tin (or place muffin liners in tin)
  2. Add oats to food processor and blend until flour forms (15-20 seconds)
  3. Add all ingredients except pumpkin seeds and chocolate chips & blend
  4. Stir in 3/4 of the pumpkin seeds and 1/2 of the chocolate chips
  5. Fill muffin cups 2/3 full and sprinkle tops with remaining seeds and chocolate chips. Bake for 20-25 minutes, or until you can poke one with a toothpick and it comes out clean

Makes 12 muffins

Nutrition per muffin*

Calories: 156

Carbs: 15g

Protein: 8g

Fat: 7g

*Nutrition is an approximate estimation and will vary based on ingredient brands*

*sponsored post*

MONEY MACRO MONDAY

I love going out for a good Asian bowl, but I always hate that it costs me upwards of $15 dollars. I’ve started making my own, and not only are they delicious BUT they are also a fifth of the cost!

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Crispy Tofu Peanut Bowl

Ingredients:

Brown rice (1 cup dry)

Coconut oil (2 tbsp)

Ginger root (2 inch piece, peeled and minced)

Extra firm tofu (2 12oz packages)

Black pepper (1/4 tsp)

Salt (1/2 tsp)

Broccoli (2 crowns, cut into small florets)

Carrots (4 medium, peeled and grated)

Sesame seeds (optional)

Crushed peanuts (optional)

Bean Sprouts (optional)

Sauce:

Natural peanut butter (6tbsp) *

Soy sauce (2 tbsp)

Room temperature water (4 tbsp)

Honey (1 tbsp)

Crushed red pepper (1/2 tsp)

2 cloves garlic (minced)

1 lime

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Directions:

  1. Set oven 400 degrees and spray 2 baking sheets with cooking spray
  2. Drain tofu and pat dry, cube and bake for 25 minutes (flip halfway through) or until desired crispiness!
  3. Make rice as per label instructions and set aside
  4. Heat skillet over medium-high heat and add coconut oil. Add ginger and cook for 15-30 seconds before adding baked tofu, salt, and pepper. Cook for 5-7 minutes. Transfer mixture to a bowl and set aside.
  5. Add broccoli to skillet and cook until softened, approximately 5 minutes.
  6. While broccoli is cooking, whisk the peanut butter, soy sauce, water, honey, crushed red pepper, garlic, and juice of one lime in a small bowl.
  7. Add rice, tofu, broccoli, & shredded carrot to a bowl. Top with a peanut sauce, crushed peanuts, bean sprouts, and sesame seeds.

*You can make your own peanut butter by throwing roasted peanuts in your food processor until you get your desired consistency* You would need about half a cup of roasted peanuts for this recipe.

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*recipe adapted from Mealime

Money Macro Monday

Like most people, I love saving money without compromising healthy food. I’ve decided to start sharing some of my favourite “Budget Bites” with you! Let me know if you try these alternatives, and tag me on Instagram if you post them!

 

Lazy Lentil Cabbage Casserole File_000 (1)

Ingredients:

  • 1 large Green Cabbage, chopped
  • 1 medium Yellow Onion, diced
  • 2 Medium Clove Garlic, minced
  • 30 fluid ounce, Tomato Sauce.
  • 1 tsp, leaves, Spices, thyme, dried
  • 50 tsp(s), Spices, dill weed, dried
  • 25 tsp, Salt
  • 25 tsp, ground, Spices, pepper, black
  • 25 tsp, Spices, pepper, red or cayenne
  • 2 cup, Rice – Brown, long-grain, cooked
  • 2/3 cup dry lentils
  • mozza, shredded (optional)

 

Directions:

  1. Preheat oven to 375°. Prepare lentils and rice. When lentils are almost done cooking, dice onion and garlic and sauté for 2-3 min. Stir in half of the tomato sauce, lentils, & all the spices, then bring to a boil. Cover and simmer for five minutes before stirring in rice and removing from heat.
  2. Layer a third of the cabbage in a greased 9×13 baking dish. Top with half of the lentil mixture. Repeat and top with the rest of the cabbage and pour the other half of tomato sauce on top. Cover and bake for 40 minutes.
  3. *optional* add shredded mozza on top and bake for an additional 5 min (not included in price or nutrition breakdown)

 

Makes 12 servings

166 Calories

Fat: 1g

Protein: 8g

Carb: 27g (dietary fibre 8g)

$0.66 CAD/ serving (SAVINGS – $0.68/serving)

*Nutrition is an estimate only & prices will vary dependent on store location and brands.

 

Mediterranean Farro Salad

Eating more plant based meals is not only better for you, but it also makes a huge positive impact on the environment (and your wallet)! I have been working hard in the kitchen to incorporate more vegetarian meals, and this one has become a quick favourite! WWW.budgetbytes.com is one of my favourite blogs, with plenty of amazing options that are affordable AND healthy! I have adapted the original recipe, but you can find the link to the original at the bottom of this post!

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Ingredients

1/3 cup sesame seeds

1/3 cup water

1/4 cup lemon juice

2 minced garlic cloves

1/2 tsp cumin

1/4 tsp cayenne  pepper

1/2 tsp salt

 

15 oz chickpeas, drained (3/4 dried, if using)

1 tbsp olive oil

1/2 tsp smoked paprika

1/4 tsp garlic powder

salt & pepper to taste

 

3 cups cooked farro

2 roma tomatos, chopped

1 cucumber, chopped

1/4 bunch parsley, chopped

1/2 red onion, chopped

 

Directions:

  1. Combine first seven ingredients in a food processor until smooth. Set aside.
  2. Heat olive oil in pan and add chickpeas and spices. Sauté on med-high heat until chickpeas start to turn brown and start to blister.
  3.  Add remaining ingredients in four bowls, top with chickpeas, and drizzle with dressing.
  4. ENJOY!

Remember to buy spices in the bulk section to save some moola!

 

*original photo from linked website*

 

 

Golden Milk Latte

As part of lent, I decided to give up coffee. Your girl loves herself some matcha, but not enough to drink it every day, so I started hunting for some new morning sips! This one has quickly become one of my favourites!

Ingredients:

2 cups milk (can be dairy/non dairy)turmeric-latte

1 tsp turmeric

1/2 tsp cinnamon

1/4 ground ginger

1/2 to 1 tsp honey (depends on your sweetness preference)

pinch black pepper

Directions:

  1. Warm milk in a saucepan on medium heat until it is just about to boil – do not let boil though!
  2. Turn heat down to medium low and whisk in all spices & honey
  3. Remove from heat and blend your mixture to create a frothy heaven and enjoy!

 

WHY TURMERIC?!

This ancient golden spice is known for it’s anti-inflammatory properties. This means that a daily dose of turmeric can help aid in joint pain, menstrual pain, and even pain from bruises! Turmeric is also shown to help improve high cholesterol!

 

**photo taken from Pinterest**

SMOOTHIE BOWL

Oh, hello there! It’s been a hot minute since I’ve posted a recipe on here, so I thought I’d share one of my absolute favourites! This bowl is a perfect weekend treat, sweet and full of nutrients! So many smoothie bowls are packed with sugar, so I choose to keep it simple and limit the sugar in them, without sacrificing the delicious flavour!

IMG_2013.JPGHere’s what you’ll need:

1 banana

1-2 handfuls of spinach (can substitute other greens, but I always use spinach)

8 ice cubes

Blender!

Blend the ingredients above and top with whatever you want! I posted some of my favourite toppings below!

Toppings:

chopped almonds

dragonfruit

chia seeds

pumpkin seeds

squarebar pieces

WHATEVER YOU CAN THINK OF

 

Homemade No-Bake Granola Bars (makes 12 bars)

You know how it’s annoying to buyIMG_5392.jpeg the “healthy” granola bars because they cost a billion times more than the cheap sugar-filled granola bars? I finally bit the bullet and decided to start making my own! Not only are they DELICIOUS and much lower in sugar – there is a little to help hold them together – but when you buy the ingredients in bulk they are also a huge money saver. Feel free to add in your own fun ingredients and let me know what new creations you come up with! I think next time I want to use dried cherries, coconut, and dark chocolate (of course)!

 

Ingredients:

2 cups oatmeal

1/4 cup flaxseeds

1/2 cup pumpkin seeds

2 cups puffed quinoa

1/2 cup almonds, roughly chopped

1/4 cup chia seeds

1/2 cup dried cranberries

1/2 cup dried apricots, chopped

1/4 cup goji berries

1/3 cup + 1 tablespoon coconut oil

4 tablespoon brown sugar*

2/3 cup honey*

1/4 teaspoon salt

1 teaspoon cinnamon

1/4 cup dark chocolate, chopped

*These bars were a little sweet for my liking, so I tried making my second batch with zero sugar and 1/2 cup honey. They were still pretty sweet but they still stuck together!
Directions:

  1. Preheat oven to 350F and toast oatmeal, flaxeed, and pumpkin seeds on a pan for approximately 10 minutes, until they start to turn golden brown and become fragrant. Remove from oven and let cool.
  2. Pour cooled oats and seeds into a large bowl and add the puffed quinoa, almonds, chia seeds, dried cranberries, apricots, and goji berries. Mix together.
  3. Combine the coconut oil, sugar, and honey in a small pot and heat on low until the sugar has dissolved. Turn the heat up and bring mixture to a boil for one minute. Remove from heat and stir in the salt and cinnamon before pouring the liquid contents into the oat mixture and stir until everything is combined.
  4. Let stand until cool, around ten minutes, before adding in the chocolate.
  5. Empty the mixture into a 10in square casserole dish that is lined with parchment paper. Press the mixture down firmly – you may use the base of a glass to help you press it firmly down. Place the dish in the fridge for 1-2 hours to ensure it is completely cooled before cutting.
  6. Lift the slab out of the pan and onto a cutting board then cut it into quarters and each quarter into three strips, making a total of 12 bars. Wrap each bar in plastic wrap! If kept in the fridge, these bars can last up to one month!

 

Enjoy!!

 

 

Italian Sausage & Spinach Soup

IMG_3185.JPGWait, what? A recipe with meat?! Yes! I keep meaning to post a non-vegetarian recipe on here, so I was stoked when a lovely BBG girl asked me to share my recipe for this soup after I posted my lunch (pictured) for tomorrow! As much as I don’t want to think about it, winter is coming around the corner and it’s time to start experimenting with some new soup recipes! I combined a bunch of different recipes and added my own spin on this to make this delicious soup! I hope you enjoy! I had to substitute white beans for mixed beans, but it was still delicious!

 

 

Ingredients:

2 lbs Italian sausage, chopped into bite size pieces (turkey if possible!)

2 tablespoons olive oil

½ onion, chopped finely

2 cloves garlic, minced

2 tablspoons – or to taste–Italian seasoning (mix of basil, oregano, rosemary, thyme)

8-12 cups low sodium chicken broth*

2 fresh roma tomatoes, chopped

2 cans white beans – rinsed and drained

1 cup uncooked whole wheat pasta

4-6 cups fresh spinach

fresh parmesan for garnish

 

Directions:

  1. Heat olive oil in a large pot over medium high heat
  2. Cook the sausage meat until browned (8-10 minutes) and add in onion, garlic, and Italian seasoning and let cook for another 5 minutes
  3. Add chicken broth, tomatoes, beans & being to a boil
  4. Cover and let simmer for 30 minutes
  5. Add pasta and simmer for an additional 10 minutes, stirring occasionally
  6. Skim any fat that has accumulated on top of the soup, then add fresh spinach and cook until wilted (1-2 minutes)
  7. Season with pepper and serve with fresh parmesan

 

* I used 8 cups of chicken broth and my soup wasn’t very “soupy” so I suggest you start with 8 and see how much liquid you prefer!

 

Crockpot Vegetarian Coconut Curry

Although I seem to only post vegetarian recipes on here, I swear I eat meat! One of these days I’ll share a non-vegetarian meal with you, but I guess today isn’t the day. It has been pretty rainy in my city the past week or so and I was starting toIMG_7557 crave some comfort food. Warm Indian spices and sweet coconut rice sounded like it would hit the spot, but I wasn’t feeling like takeout and wanted a healthier alternative to my usual curry with chicken, rice, naan, and a bite or two of whatever my boyfriend ordered! Instead, I made this vegetable-packed low-cal chickpea curry! It’s so easy to throw into a crockpot and leave to simmer, and it smells SO GOOD when you walk in the door! I hope you enjoy!

 

 

Ingredients:

1 tsp olive oil

1/2 onion chopped (white or yellow)

1 clove garlic, minced

1 tbsp fresh ginger, minced

1 can chickpeas, drained and rinsed

1 large can (28 oz) tomatoes, drained

1/2 cauliflower, chopped into small florets

1 sweet potato, peeled and diced

2 cans light coconut milk

1 cup vegetable broth

2 tsp cumin

1 tsp black pepper

1 tsp pumpkin pie spice (mix of cinnamon, nutmeg, cloves, allspice)

1/2 rounded tbsp curry powder

1 tsp salt

2 cups spinach, chopped

1 1/2 cups uncooked brown basmati rice

1/2 cup water

 

Directions

Cook the onions, garlic, and ginger in the oil for 6-7 minutes. Remove from pan and place in crockpot. Add all other ingredients except for 1 can light coconut milk, spinach, rice, and water.

Cook on low for six hours or cook on high for four hours. I suggest cooking it on low to really let the spices blend!

Approximately one hour before curry is ready, you can make your rice by adding 1 can coconut milk, water, and rice to a saucepan and bring to a boil. Once rice is boiling, cover and reduce heat to a simmer for 40 min. Turn off the heat and allow the rice to sit for ten minutes to ensure all the liquid has been absorbed.

Right before you are ready to eat, stir the spinach into the curry mixture and warm for an additional three to five minutes.