Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

Abbey Sharp

Last Updated . Published By 5 Comments

Low Calorie Tomato & Watermelon Gazpacho (Gluten Free!)

Summer is (sadly) coming to a close, but we’ve still (hopefully) got at least a month and a half left of warm weather. One of my go-to summer dishes (and pretty much what I live on when I’m in steamy Florida all winter long) is Watermelon Gazpacho.
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Gazpacho is like a drinkable salad- you know, for when you’re too hot or tired to chew. It’s a great way to use up any bits of vegetables (or fruit!) in the fridge, and is an ideal way to get in your daily 5-10 because you’re literally just slurping them back. Honestly, I am a dietitian, and I love a good salad, but there are days I just can’t bring myself to shovel in another forkful of spinach or kale. These are Watermelon Gazpacho days.

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This watermelon gazpacho keeps it super simple and uses inexpensive crushed tomatoes in place of fresh. You can absolutely use fresh here (especially if you’ve got an overgrown garden), but let’s be honest… for a lot of Canadians, tomato season is so short, and sometimes really disappointing depending on the weather. Canned tomatoes may not seem as sexy, but they’re always picked at the peak of ripeness and canned to preserve that freshness so you can get the best flavour all year round.

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In terms of ingredients, feel free to play with your faves. I know it’s probably strange to think that tomatoes would go into a watermelon gazpacho, but honestly, it’s a winning combination because the sweetness of the melon helps balance the astringency of the bright tomato flavour, while the cucumber will mellow everything out. Some people make gazpacho thickened with bread but I prefer a lighter consistency with some texture from added chopped veggies on top. It’s also a bonus for those who eat gluten free. Feel free to play with your favourite combinations and leave me a note below on what you’ve found works well!

This watermelon gazpacho clocks in at under 100 calories, almost 5 grams of fibre and less then 3 grams of fat per serving! It also boasts a crazy amount of vitamin A, C, and the powerful cancer-fighting antioxidant lycopene! Don’t you love when delicious foods are oh so good for you?

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5 from 2 votes

Low Calorie Tomato & Watermelon Gazpacho (Gluten Free!)

These low calorie gluten free watermelon gazpacho is the perfect meal to cool down in the summer heat! 
Prep Time10 minutes
Total Time15 minutes
Course: Soup
Cuisine: Spanish
Servings: 4 people
Calories: 260kcal
Author: Abbey Sharp

Ingredients

Soup:

  • 28 oz can of crushed tomatoes
  • 3 cups seedless watermelon diced
  • 1/2 English cucumber peeled and diced
  • Juice of 1 lime
  • 1/2 jalapeno seeds and veins removed, finely diced
  • Salt and chili powder to taste

Garnish:

  • 1/2 English cucumber finely diced
  • 1 cup seedless watermelon finely diced
  • 1/2 avocado finely diced
  • Juice of 1/2 lime
  • Salt to taste
  • Extra virgin olive oil for drizzling, optional*

Instructions

  • Put the tomatoes, watermelon, cucumber, lime and jalapeno in a food processor or blender and puree until very smooth. Season with salt and chili, to taste. Set aside.
  • In a bowl, mix together the finely diced cucumber, watermelon, avocado, and lime juice and season with a pinch of salt.
  • Divide the gazpacho into bowls, top with a heaping spoonful of the diced cucumber-watermelon mixture, and a drizzle of olive oil, if desired.

Nutrition

Calories: 260kcal

Last Updated . Published By 3 Comments

Gluten Free Energy Balls with Peanuts & Cherries!

It’s back to school time and that means I’m on the hunt for healthy, nutrition-packed snacks to pack on the go. If you scan Pinterest, you’ll quickly notice that ubiquitous energy balls are all the rage. It was time I found out what all the hype was about with a gluten free batch of my own.
 
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When I was thinking about energy-packed ingredients for my amazing energy balls, my mind immediately went to one of my go-to snacks- peanuts. Apparently, I’m really not alone in that thought.

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Did you know? 60% of Canadians report that they regularly snack of peanuts, making them the second most preferred snacking food after potato chips.

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Potato chips may have won the popularity vote but they definitely didn’t win the health vote. Peanuts packed with the hunger-crushing combo of protein, fibre and heart healthy monounsaturated fats.

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They’ve also got a ton of important nutrients like folate, vitamin E, magnesium, zinc and selenium, and even are natural sources of plant sterols, which may have some cholesterol lowering properties.

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This recipe for gluten free energy balls could not be simpler to put together, yet it makes healthy snacking so much quicker, easier and healthier! They’ve got a ton of fibre, protein and healthy fats with no added sugars, artificial sweeteners or gluten!

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If I pop a few of these energy balls in my gym bag, I know that I’ll have the energy to power through the toughest workouts without the guilt of some of those artificially sweetened, preservative-loaded, super expensive bars!

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Feel free to play around with the flavour profile as well in these energy balls. You can change the dried fruit or even add chocolate to make them a little more sweet.

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If you’re looking for some more great snacking ideas, check out the PeanutBureau.ca website for delicious nutty goodness here!

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5 from 1 vote

Gluten Free Energy Balls with Peanuts & Cherries!

This recipe for gluten free energy balls could not be simpler to put together, yet it makes healthy snacking so much quicker, easier and healthier! They’ve got a ton of fibre, protein and healthy fats with no added sugars, artificial sweeteners or gluten!
Prep Time2 hours 10 minutes
Total Time2 hours 10 minutes
Course: Snack
Cuisine: American
Servings: 20 Pieces
Calories: 220kcal
Author: Abbey Sharp

Ingredients

  • 1 cup dry roasted lightly seasoned peanuts
  • 1 1/4 cup dates roughly chopped
  • 1/4 cup dried cherries
  • 1/4 cup natural peanut butter
  • 2 tsp ground flax seeds
  • 1/2 cup freeze dried cherries

Instructions

  • Add everything to a food processor and pulse until smooth and sticky.
  • Roll into 20 balls, set on a baking sheet lined with parchment paper and freeze for an hour before transferring to a freezer bag or container. Store in the freezer or fridge and pull a few out at a time for a quick snack.

Nutrition

Calories: 220kcal

Disclaimer: This recipe was developed in partnership with Peanut Bureau, however, as always, all opinions are genuine.

Last Updated . Published By 4 Comments

Asian Shirataki Noodles with Low Carb Mango & Pickled Vegetable Salad

DISCLAIMER: This post was developed in sponsored partnership with House Foods, however, as always, all opinions are genuine.

I’ve been meaning to do a recipe with shirataki noodles lately, and our Thai-food girls night in seemed like a good chance.
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Every time us ladies get together, we order way oodles of noodles, fried rice, satays and curries. Let’s just say, we may know how not to overeat, but when food is that delicious, it can be really hard not to go to bed with a bloated full belly.
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For our upcoming girls night, I decided to lighten up some of our go-to favourite dishes with lower calorie fare! This Thai inspired cold noodle salad combines quickly pickled veg (aka. quickles), sweet mango, lots of fresh herbs and my secret ingredient- House Foods Tofu Shirataki noodles.

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Yes, folks, you can splurp noodles to your hearts delight for hardly any calories or carbs at all! Half of an 8 oz bag (about 1/2 cup) contains only 10-15 baby calories, 0.5 gram of fat, and 3 grams of carbs but gives you 2 grams of fibre!

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They’re also gluten free, vegan, cholesterol-free and non-GMO project verified! Compare these shirataki noodles to a 1/2 cup of normal pasta, and you’re looking at a savings of more than 80 calories and 15 grams of carbs!

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You know what that means? You get to eat more noodles (and I LOVE noodles!) Shirataki noodles come in spaghetti, fettucini, angel hair (US only) and macaroni (US only) so you have lots of healthy swaps for your favourite pasta dishes!

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But how do shirataki noodles actually taste? Honestly, they don’t have any kind of strong distinct flavour, which is why they’re such an amazing substitute for rice noodles in this flavour-filled Asian dish!

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How to Prep Shirataki Noodles:

1)Drain the shirataki noodles from the liquid they’re packed in.

2) Rinse the noodles under cold water.

3)Cut them using kitchen scissors into smaller pieces.

4)Pat the shirataki noodles dry with paper towels.

5)Add them to your recipe cold or heat them in a pan with sauce, olive oil or pesto. Enjoy!

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The result? A healthier girls night meal perfect for a group of chit-chatty dietitians (two of which have weddings on the way!) that was completely gobbled up guilt-free!

What noodle dish do you want to see made low carb, low calorie, and gluten-free with these awesome House Foods Tofu Shirataki Noodles? Leave a comment below to give me some inspiration for new recipes!

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5 from 1 vote

Asian Shirataki Noodles with Low Carb Mango & Pickled Vegetable Salad

This Thai inspired cold noodle salad combines quickly pickled veg (aka. quickles), sweet mango, lots of fresh herbs and my secret ingredient- House Foods Tofu Shirataki noodles.
Prep Time30 minutes
Total Time30 minutes
Course: Dinner
Cuisine: Thai
Servings: 4 people
Calories: 320kcal
Author: Abbey Sharp

Ingredients

Pickled Vegetables:

  • 1/4 cup lime juice
  • 2 tbsp rice vinegar
  • 1 tbsp coconut sugar
  • 2 radish sliced thinly on a mandoline
  • 1 English cucumber sliced thinly on a mandoline
  • 2 carrots sliced thinly on a mandoline

Salad:

  • 1 pieces bag House Foods Tofu Shirataki Fettuccini noodles rinsed, cut into smaller and dried
  • 1 mango sliced into julienne
  • 1 bell pepper sliced into thin julienne
  • 1 small red chili finely sliced and seeded
  • 2 tbsp mint leaves roughly chopped
  • 1/4 cup basil leaves roughly chopped
  • 1/4 cup cilantro leaves roughly chopped
  • 2 tbsp sweet chili sauce
  • 1/2 tsp sesame oil
  • 2 tbsp roasted peanuts finely chopped

Instructions

Pickled Vegetables:

  • Toss everything into a bowl or container and allow to the vegetables to marinate in the fridge for 15-20 minutes.

Salad:

  • Remove the vegetables from the marinade and reserve the marinade. Mix the vegetables with the noodles, mango, bell pepper, chili, and herbs.
  • In a small bowl, mix about 2 tablespoons of the reserved marinade with the chili sauce and sesame oil. Toss with the noodles and vegetables.

Assembly

  • Top with the peanuts and additional herbs, if desired. Enjoy!

Nutrition

Calories: 320kcal
Disclaimer: The preceding recipe was developed in paid partnership with House Foods, however, as always, all opinions are genuine.

Last Updated . Published By 1 Comment

Low Carb Quiche with Cheesy Swiss Chard & Phyllo Crust

Brunch doesn’t have to mean decadent pancakes topped with some icing-syrup hybrid with a side of bacon-wrapped-sausages and deep-fried potatoes with not a lone vegetable in sight. Brunch can actually be a great opportunity to get in some serious nutrition in the morning- and yep, that means getting in your leafy greens. Now, I know a lot of you are probably feeling queasy at the thought of eating a salad first thing in the morning (especially if said Brunch is following a boozy night), but when you work it in with eggs and cheese into a healthy low carb quiche – I can assure you, everyone will be having a good time.
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Most store bought or restaurant quiches are loaded with fat and calories- just one slice can pack around 500 calories and 30 grams of fat! No thanks. I’d rather have bacon and pancakes. We can make a low carb quiche that anyone will love.

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How to Make Egg-Cellent Low Carb Quiche

I lightened things up in my low carb quiche by packing mine full of fibre and folate rich Swiss Chard, using light phyllo crust instead of pie pastry, and adding cottage cheese to the mix. Now, I know what you’re thinking, “Ew! Cottage Cheese? Baked?” Yes, folks, it works. Cottage cheese is loaded with protein – about 28 grams per cup!! By pureeing it in a blender or food processor and mixing it with delicious Parmigiano cheese, you end up with a creamy full-bodied texture the carry the Swiss Chard and fluffy eggs.

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These are great for adding to a brunch spread and are also totally hand-holdable, so you can whip up a large batch, pop them in the fridge and have a healthy weekday breakfast on the fly.

Do you have a recipe for low carb quiche? What are your favourite quiche ingredients? Leave me a comment below!

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low carb quiche
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5 from 1 vote

Low Carb Quiche with Cheesy Swiss Chard & Phyllo Crust

I lightened things up in my low carb quiche by packing mine full of fibre and folate rich Swiss Chard, using light phyllo crust instead of pie pastry, and adding cottage cheese to the mix.
Prep Time15 minutes
Cook Time26 minutes
Total Time41 minutes
Course: Breakfast
Cuisine: American
Servings: 3 people (2 cups each)
Calories: 360kcal
Author: Abbey Sharp

Ingredients

  • 1 tsp olive oil
  • 1 clove garlic minced
  • 10 cups Swiss Chard leaves ribs removed, finely chopped
  • 3/4 cup low fat Cottage Cheese
  • 1/2 cup Italian Parmigiano Reggiano cheese finely shredded, plus more for garnish
  • 3 tbsp sundried tomatoes rehydrated and finely minced
  • 2 large eggs beaten
  • 1 tsp lemon zest
  • Salt and pepper to taste
  • 1 tbsp olive oil
  • 3 sheets frozen phyllo pastry thawed
  • Parsley for serving
  • Hot Sauce for serving

Instructions

  • Preheat oven to 400 F, lightly grease a muffin tin, and put it in the oven while the oven warms up.
  • In a large nonstick skillet, heat the olive oil over medium heat. Add in the garlic and sauté until fragrant, about 1 minute. Add in the Swiss Chard leaves and 1/4 cup of water. Cook over medium heat until well wilted and significantly reduced in volume, about 5 minutes. Remove from heat to a medium bowl.
  • Meanwhile, in a small food processer, puree the cottage cheese with the Parimigiano Reggiano cheese until the cottage cheese loses its curd-like texture.
  • Add the cheese, rehydrated sundried tomatoes, lemon zest, and salt and pepper, to taste to the chard. Then add in the beaten eggs and mix until well combined.
  • Cut the three sheets of phyllo in half down the middle. Lightly brush a little olive oil onto each square, then fold it in half, brush a bit more on, then fold again to yield a slightly rectangular square. Press into the muffin tin and trim the excess. Repeat with all 6 pieces.
  • Fill the phyllo with the cheese and Swiss Chard mixture and top with a light sprinkling of extra Parmigiano Reggiano. Bake for about 20 minutes, until the filling feels set, the phyllo edges are brown and the bottom of the phyllo is light brown.
  • Serve with finely chopped parsley and hot sauce, if desired.

Nutrition

Calories: 360kcal

Last Updated . Published By 2 Comments

Healthy Blueberry Cobbler Smoothie – Gluten Free, High Protein

This healthy blueberry cobbler smoothie is packed with antioxidants and is the perfect on-the-go breakfast to pump you with energy for the day. 
With warm weather in the forecast, the thought of flipping an egg over a hot stove or boiling a pot of oatmeal doesn’t exactly have me jumping out of bed. I’m also knee deep in my busiest season of the year so a quick healthy on-the-go breakfast is key. Smoothies are one of my go-to summer meals or snacks because they’re quick to whip together, are cool and refreshing and can help you make use out of the season’s delicious flavours. In fact, I like them so much, I recently did a round up of Smoothie recipes (check it out here!) But that got me thinking about one of my all time favourite summer desserts- blueberry cobbler! OMG – so so good.
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Thankfully, July and August is Blueberry season here in Canada, so I load up on the little antioxidant-rich gems every opportunity I can to make blueberry cobbler and pie.

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British Columbia (BC) is actually the largest highbush blueberry region in the entire world, so we Canadians certainly have a lot for which to be proud.

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If you’re not totally in the know, highbush berries are the larger juicy plump berries, while lowbush are the teeny tiny jewels also known as wild blueberries.  The great news is that you can pretty much always get your BC blueberry cobbler fix because they’re distributed throughout Canada fresh all summer long, and are available frozen year-round.

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Blueberry Cobbler … Healthified!

This blueberry cobbler smoothie recipe is therefore easy to pull off no matter what time of year because frozen berries work just as well as fresh! Whenever I make a smoothie, my goal is to include lots of antioxidants from fresh fruit (with blueberries being a superior source), as well as the hunger crushing combination of fibre (in this case from oats, flax and the fruit), and protein (from the Greek yogurt and flax). This smoothie tastes like a Blueberry Cobbler dessert but is so loaded with good nutrition, you’ll easily be tied over until lunch.

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Looking for more ways to get in your blueberry fix? There are over 100 irresistible recipes on the BC Blueberry website! Check them out and let me know what you plan to do with your bushel this Summer!

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5 from 3 votes

Healthy Blueberry Cobbler Smoothie

This healthy blueberry cobbler smoothie is packed with antioxidants and is the perfect on-the-go breakfast to pump you with energy for the day. 
Prep Time5 minutes
Total Time5 minutes
Course: Snack
Cuisine: Canadian
Servings: 2 people
Calories: 280kcal
Author: Abbey Sharp

Ingredients

Instructions

  • Add everything to a blender and process until smooth.
  • Divide between two tall glasses and enjoy!

Nutrition

Calories: 280kcal

Disclaimer: This recipe was developed in paid partnership with my lovely friends at BC Blueberries, however, as always, all opinions are genuine.

Last Updated . Published By 10 Comments

Blueberry Bannock Recipe from Toronto Pan Am Food Truck

The City of Toronto was overflowing with excitement on Friday July 10th in celebration of the 2015 Toronto Pan Am & Parapan Am Games (#TO2015)! While I love a good game, I was most excited about the #TO2015 themed food events popping up across the city because everyone knows you need good food to fuel sports! I heard there would be bannock and I’m a huge fan of a traditional bannock recipe.
 
 

One of the food pop-ups I was most excited for during the 2015 Toronto Pan Am & Parapan Am Games was the launch of the #YouAreWelcome First Nation food truck. An incredibly unique offering in the city, the truck promised hungry visitors and locals authentic Ojibway cuisine!

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The Mississaugas of the New Credit First Nation (MNCFN) are the brains behind this amazing Pan Am foodie concept (shout out to Chef David Wolfman for creating the delicious recipes that are being served up on the truck)!

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As the official Host First Nation of the Toronto 2015 Pan Am & Parapan Am Games, the MNCFN are welcoming Torontonians, visitors, dignitaries and athletes to the games by inviting everyone to sample the authentic and local flavours with the launch of the #YouAreWelcome food truck. What better way is there to officially welcome guests to the traditional territory of the MNCFN for the games than inviting everyone to taste delicious and authentic Ojibway Aboriginal fusion dishes like an authentic bannock recipe? Trust me, this is how hospitality is done.

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As an additional gesture of welcome, lunch at the #YouAreWelcome Pan Am food truck (including the amazing bannock recipe I’m sharing below) is being covered by exchanging a $5 #YouAreWelcome gift card courtesy of the MNCFN. These collectable cards have been designed by renowned First Nation artist Tracey Anthony and are being distributed on-site by the amazing #YouAreWelcome team. They will be handing them out while supplies last throughout the event so make sure to visit the truck ASAP. If you don’t get the chance to get your gift card directly from the team, don’t sweat- you can buy the entire collection online and in select stores! I will be keeping my gift card as a souvenir from this memorable foodie event!

 

I was so lucky to be one of the first foodies to enjoy the amazing Aboriginal fusion dishes like this bannock recipe we are sharing here that was being served at the Pan Am July 10th launch! Chef David Wolman is internationally recognized for his expertise in wild game and traditional Aboriginal cuisine, which certainly explains why the food was so incredibly delish. Check out some of the delicious traditional foods with a modern twist that I was able to sample from the food truck!

Pan Am Food Truck Eats

Curried Elk Pastry
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Traditional ingredients including elk and sweet potato were cooked together in a delicious curry base and wrapped in a flakey pastry!

‘Nish’ Kabobs
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“Nish” is a slang word for Anishnawbe, which means “the people” in Ojibway. These specialty venison kabobs were drizzled with a birch balsamic glaze (FYI this was the best glaze ever) for a sweet and sour twist.

Smoked Turkey Chili
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You could definitely taste the summer campfire with this smoky chili. Chef David Wolfman mixed local ingredients like pinto beans into the chili to help balance out the heat of this deliciously hearty dish.

Wild Blueberry Bannock Recipe
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This Blueberry bannock recipe is an absolute delicious one. Bannock is a type of bread that is a staple in many aboriginal cultures! I personally love eating it at brunch with my ladies or enjoying it as part of a fruity dessert! The wild blueberries in this version screamed summer! YUM!

All dishes developed artfully by Chef David Wolfman were totally delicious and celebrated First Nation culture with pride! Don’t worry- if you haven’t had a chance to visit the Pan Am food truck yet, Chef David says you can make the recipes at home for a new food experience! I’m sharing my favourite below (the Wild Blueberry Bannock, of course) but the entire selection can be found online here!

Due to popular demand, the truck will be on the move Sunday July 19th, so follow @YouAreWelcomeTO on Twitter and Instagram to track their daily location updates AND don’t forget to follow @YouAreWelcomeTO, #YouAreWelcome and #TO2015 and check out their Facebook page, Instagram, Twitter, and website here for more yummy details!

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5 from 2 votes

David Wolfman’s Wild Blueberry Bannock

This Blueberry bannock is a staple in many aboriginal cultures. Bannock is perfect for a brunch or enjoying it as part of a fruity dessert! 
Prep Time10 minutes
Cook Time12 minutes
Total Time22 minutes
Course: Snack
Cuisine: Aboriginal
Servings: 12 people
Calories: 420kcal
Author: Abbey Sharp

Ingredients

  • 2 cups all purpose flour
  • 2 tsp sugar
  • 1/2 tsp salt
  • 4 tsp baking powder
  • 1/2 cup wild blueberries
  • 1/2 cup vegetable shortening or butter
  • 1 egg beaten
  • 2/3 cup 2% milk

Instructions

  • Preheat oven to 425 F
  • In a stainless steel bowl, sift the flour, sugar, salt and baking powder together.
  • In another bowl combine the milk and eggs together, mix well and set aside.
  • Cut the shortening into the flour using a pastry cutter or two knives to pea size nuggets.
  • Add the milk and eggs mixture and blend.
  • Knead together for 3-5 minutes and flatten out slightly to 1 inch thick.
  • Cut into 2 inch circles and place 1 inch apart on an ungreased baking sheet.
  • Bake in oven for 10-12 minutes or until golden brown.

Nutrition

Calories: 420kcal

Disclaimer: The preceding was developed as part of a pair partnership with the Mississaugas of the New Credit First Nation, however, as always, all opinions are genuine. 

Contribution by AK Taster Christina Bieniek

Last Updated . Published By Leave a Comment

Healthy Grilled Shrimp Skewers with Honey Chili Peach

Summer is upon us and that means busting out the grill every single chance I can get. Grilled shrimp skewers can make for an easy and super quick dinner on the grill and pairs beautifully with succulent sweet peaches.
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This recipe for yummy grilled shrimp skewers was actually inspired by Mexican Corn which features grilled corn topped with lime, salty crumbled cheese and chili powder. It’s one of my favourite dishes when I go out for Mexican, but it’s so not date night friendly. You get crema all over your face, corn all in your teeth, and it’s a bit of a crazy fat bomb. Not to worry, I’ve got your back with this figure friendly shrimp dish.

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Grilled shrimp skewers are one of my go-to dinners in the Summer when I’m craving the flavour of the grill, but don’t want to overdo it with pricey high fat steaks. Shrimp is pretty much fat free, super quick cooking, and pretty much foolproof to prepare.

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Grilled Shrimp + Peaches = Perfection

The combination of the sweet shrimp and peaches (made even sweeter with the caramelized honey) with the sour lime, spicy chili powder and salty feta cheese is absolutely irresistible on a hot summer’s day. You’re going to just die when you taste this goodness.

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These shrimp skewers make for a lovely weeknight supper served along a light salad, or can be served on smaller skewers (with just one shrimp and one slice of peach) as passed hors d’oeuvre for a dinner party. Either way, it’s fab with a margarita so you’ll want to be sure to include that on the menu.

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What’s your go-to Summer dinner recipe? Do you like cooking shrimp or other proteins on the grill? Leave a comment with your family’s favourites.

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5 from 2 votes

Healthy Grilled Shrimp Skewers with Honey Chili Peach

Grilled shrimp skewers can make for an easy and super quick dinner on the grill and pairs beautifully with succulent sweet peaches.
Prep Time40 minutes
Cook Time5 minutes
Total Time45 minutes
Course: Dinner
Cuisine: Canadian
Servings: 4 people
Calories: 290kcal
Author: Abbey Sharp

Ingredients

  • 1 1/2 tbsp olive oil
  • 1 1/2 tbsp lime juice
  • 1 tbsp honey
  • 1 lb large shrimp shelled and deveined
  • 2 peaches cut into 8 pieces each
  • 1 1/2 tsp lime zest
  • pinch Terre Exotique’s Diamond Salt with Esplette Chilli Pepper generous pinch
  • 2 tbsp reduced fat feta cheese finely crumbled
  • Lime wedges for serving
  • Cilantro for serving

Instructions

  • Soak skewers in cold water for at least 30 minutes to prevent burning. Prepare outdoor grill for direct grilling on high.
  • In a medium bowl, combine the oil, lime juice and honey. Add the shrimp and peaches, and toss to coat fully.
  • Thread shrimp and peach pieces onto 8 skewers.
  • Grill for 3-4 minutes, turning once, or until browned and the shrimp become opaque throughout.
  • Pile onto a serving platter and sprinkle with the lime zest, the Esplette Chilli pepper salt and the crumbled feta cheese. Serve with lime wedges and cilantro.

Nutrition

Calories: 290kcal

 

Last Updated . Published By 8 Comments

Wild Blueberry, Pomegranate and Lemon Popsicle & What’s an Antioxidant?

It’s hot outside so I was in the mood for making a super refreshing tangy-tart lemon popsicle when it hit me- why not make them even more loaded with antioxidants? I had a pomegranate in the fridge and wild blueberries in the freezer and ta-da an antioxidant packed lemon popsicle was born.
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But first, let’s talk about antioxidants in my wild blueberry, pomegranate and lemon popsicle. Yep. AN-TI-OX-I-DANT. We talk about them all the time, we know we should be eating more of them, but WHAT THE HECK ARE THEY ANYWAY?

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Well here’s the dealio without giving you my biochemistry textbook definition so you can get to eating and enjoying that delish lemon popsicle in peace. Without giving you the ol’ biochemisty textbook definition, antioxidants are substances that counteract the process of oxidative stress in the body and oxidative stress is thought to be behind health issues like cancer, heart disease and other chronic disease in our body.

Oxidation is also the same process that makes apples go brown when you cut them in half! I don’t know about you, but I don’t want to look like a brown rotten apple.

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So why does this even happen? Well it’s all thanks to some pesky molecules called free radicals. We accumulate free radicals in the body as part of normal bodily processes, but they can build up in excess thanks to environmental stressors like pollution, sun damage, x rays, smoking, and too much booze. Uh oh.

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The way free radical do their damage is by carrying around one or more unpaired electrons, which makes them unstable. In an effort to stabilize themselves, they rush through our body, stealing an electron from an unsuspecting healthy cell nearby which in turn will become a free radical. Then that cell (now a free radical) goes and steals an electron from another healthy cell which essentially starts a free radical cascade that can cause serious DNA damage if it continues.

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But that’s where antioxidants come in to save the day. Antioxidants are like little helmits that protect our healthy cells from becoming oxidized by free radicals, and are the reason why lemon juice can keep our apples crisp and white. Lemon juice contains antioxidants! That’s why you need to make yourself a lemon popsicle ASAP.

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In our body, antioxidants like the ones in this blueberry, pomegranate and lemon popsicle neutralize the free radicals by donating an electron and in turn become oxidized themselves. But don’t worry, even oxidized, they’re not harmful because they’re stable in either form. However, as soon as those antioxidants are oxidized, we need to replenish the supply, so this is why eating one orange a week is not going to cut it!

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Thankfully, getting your daily 7-10 servings of colourful fruits and vegetables will supply you with loads of delicious antioxidant power. And one of my favourite ways to get my fix, especially in summer is with my Wild Blueberry, Pomegranate and Lemon Popsicle !

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This lemon popsicle starts with antioxidant rich lemons and gets some support from tasty pomegranates and wild blueberries. Don’t they look pretty?

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A Lemon Popsicle with the POWER of Blueberries!

Each wild blueberry in each lemon popsicle  is loaded with anthocyanins and proanthocyanidins, with more antioxidant power packed into a 1/2 cup serving than almost any other fruit! With all that good stuff going on, research has consistently linked these little gems to a reduced risk of Parkinsons disease, cardiovascular disease, various cancers and symptoms of metabolic syndrome. They’re also very figure friendly and a great low cal summer treat, with a whopping 400 berries clocking in at just 45 calories! Woot woot!!

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More of a visual person? Check out the hilarious youtube video here with the recipe for my lemon popsicle and don’t forget to subscribe to my channel for more great videos!

What are your favourite add in flavours for your lemon popsicle? Have you tried making homemde popsicles? Leave me a message below with your go-to recipes!
Wild blueberry popsicle
Print Recipe
5 from 2 votes

Wild Blueberry, Pomegranate and Lemon Popsicle

This lemon popsicle starts with antioxidant rich lemons and gets some support from tasty pomegranates and wild blueberries. 
Prep Time3 hours
Cook Time5 minutes
Total Time3 hours 5 minutes
Course: Dessert
Cuisine: Canadian
Servings: 8 people
Calories: 190kcal
Author: Abbey Sharp

Ingredients

  • 1 1/2 cups frozen wild blueberries
  • 1 tsp lemon juice
  • 1 1/2 tbsp honey
  • 3/4 cup lemon juice
  • 1 1/2 cups water
  • 3 tbsp honey
  • 1 pomegranate seeds removed

Instructions

  • Heat the blueberries, 1 tsp lemon juice and 1 1/2 tbsp. honey in a small saucepan over medium high heat until it bubbles, thickens and gets jammy. Divide between 8 popcycle mold and pop in the freezer for at least 1-3 hours.
  • Meanwhile, dissolve the 3/4 cup lemon juice, 1 1/2 cup water and 3 tbsp honey in a small saucepan over medium high heat.
  • Pour the lemonade over the blueberry layer and add 2 tsp of pomegranate seeds into each mold. Add in a wooden stick, and freeze everything over night before enjoying.

Nutrition

Calories: 190kcal

Disclaimer: The preceding post and video were developed in paid partnership with Wild Blueberries, however, as always, all opinions are genuine.

Last Updated . Published By 16 Comments

Zucchini Noodle Healthy Pad Thai – Low Carb & Gluten Free Zoodle Recipe

This low carb gluten free zucchini noodle healthy pad thai is one of my all time most popular zoodle recipes!
Believe it or not, but I was a very picky eater up until around high school. My parents aren’t exactly the most adventurous folk, so my diet consisted mainly of pizza, nachos, frozen or home made French fries, fruit, vegetables, chicken, beef and bacon. We did eat a lot of bacon. Admittedly, I was living in Peterborough for most of the formative years of my life where there isn’t exactly a whole lot of diversity going on. There was, however, an amazing Thai restaurant with an awesome Pad Thai dish. That Pad Thai literally acted as my gateway drug to foodie-ville. It definitely wasn’t a healthy pad thai though (there were no low carb zucchini noodles to be found), and that’s where the inspiration for this dish came from.
An overhead image of pad thai made with zucchini noodles.

Since then, I’ve become a huge Pad Thai lover – both of healthy pad thai and not so healthy. I love noodley dishes, I love heat, I love texture and I love the balance of sweet and sour.

A bowl of zucchini noodle pad thai.

Contrary to popular though, healthy Pad Thai shouldn’t have ketchup in it. It also is not made with peanut sauce. Pad Thai at its simplest is a sauce based around tamarind paste, and at its most complex, has dozens of hard to find ingredients.

How to Make Zucchini Noodle Healthy Pad Thai

Now, I’m a busy working woman who often just wants to get healthy food on the table in a hurry that my fiancé and I think taste great. I’m not one to fuss over authenticity and rules, so my zucchini noodle healthy Pad Thai recipe breaks a lot of them. First of all, I super simplify everything so you don’t need to go to five Asian markets to find dried fish and other less common ingredients.

A bowl of low carb pad thai made with zoodles.

And second of all, I didn’t use the traditional rice noodles in my healthy pad thai. Actually, I didn’t use any sort of noodles in an effort to seriously cut down on calories and carbs. I made my “noodles” with a combination of zucchini noodles (zoodles) and carrot noodles, as well as some crunchy beans sprouts thrown in towards the end. The result is a super easy, low cal, crazy zoodle healthy Pad Thai that my fiancé ate 3 portions of in one sitting (actually).

An overhead photo of a bowl of pad thai made with zucchini noodles with two lime wedges. Give it a try and let me know what you think! What favourite noodle dish do you want me to make with zucchini noodles (zoodles)?
Have you tried making a zucchini noodle healthy pad thai and how did it turn out?
Love Pad Thai, but not the fat and carbs that come with it?! The you should definitely try my Gluten Free Zucchini Noodle Pad Thai.
An overhead image of pad thai made with zucchini noodles.
Print Recipe
5 from 2 votes

Zucchini Noodle Healthy Pad Thai

This low carb healthy pad thai swaps out the noodles for zucchini noodles and is loaded with flavour. 
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Dinner
Cuisine: Thai
Servings: 4 people
Calories: 340kcal
Author: Abbey Sharp

Ingredients

Sauce:

  • 1/4 cup tamarind paste
  • 1 1/2 tbsp coconut sugar
  • 1/2 tbsp Sriracha or to taste
  • 1 1/2 tbsp reduced sodium tamari
  • Juice of 1/2 small lime
  • 1/4 cup reduced sodium chicken stock

Noodles:

  • 4 large zucchini with ends removed
  • 2 large carrots peeled with ends removed

Pad Thai:

  • 2 tsp olive oil divided
  • 2 eggs beaten
  • 2 large skinless boneless chicken breasts sliced
  • 3 cups bean sprouts
  • Salt and pepper to taste
  • 2 tbsp finely sliced green onions
  • 1/4 cup finely chopped peanuts
  • Lime wedges for serving

Instructions

Sauce:

  • Mix together the sauce ingredients in a bowl, and set aside.

Noodles:

  • Spiralize into circular ribbons and set aside.

Pad Thai:

  • Heat a teaspoon of olive oil in a large nonstick skillet over medium heat and add in the eggs. Season with salt and pepper, spread it to the edges, then scramble until cooked through. Remove and set aside in a bowl.
  • Heat another teaspoon of oil in the pan. Add the chicken breasts over medium high heat and season with salt and pepper. Stir-fry until golden and cooked through. Remove to the egg bowl and set aside.
  • Add the sauce to the pan over medium and allow to cook for a few minutes to bubble and get syrupy. Add in the zucchini and carrots and cook until slightly softened and coated about 5 minutes. Then add in the sprouts, chicken and egg and toss until the sprouts slightly wilt and are coated in the sauce.

Assembly

  • Divide between four bowls, topped with sliced green onions, peanuts and lime wedges for serving.

Nutrition

Calories: 340kcal

 

Last Updated . Published By 1 Comment

Top 10 Healthy Smoothies from Dietitians, Nutritionists and Food Bloggers

When it comes to healthy smoothies, freestyling is the name of the game, so whether it’s breakfast on the go, an afternoon snack, workout fuel, or an after dinner treat, the possibilities are endless! They’re also a great way to use up odds and ends in your fridge or freezer, throwing in that last little bit of milk, yogurt, or fruit before it spoils.

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With the help of two of my amazing nutrition students, Olivia Maida and Alexis Silver, we have collected 10 terrific healthy smoothies from talented food bloggers, each boasting a range of important health benefits.  A trend you will discover is that each recipe uses ingredients which provide protein, fiber, and healthy fats – all nutrients our bodies need in order to feel satiated and fuller for longer! That means popular add-ins like Greek yogurt, nut butters, seeds, fruits and even a few veggies!!

Our Favourite Healthy Smoothies

Pick Fresh Foods
Blueberry Pineapple Smoothie
175 Calories, 3.35 g Total Fat, 29 g Carbohydrate, 4 g Fibre, 19.3 g Sugar, 8.3 g Protein
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Summer is just around the corner, so it’s time to bring out the tropical fruits! The high antioxidant and fibre content of the blueberries combined with the sweet tropical flavours of the pineapple and banana make this smoothie perfect for those hot summer days! The Greek yogurt adds protein and the milled flax provides the fiber to keep you feeling fuller longer.

Green Blender
Apricot Carrot Smoothie
437 Calories, 21 g Total Fat, 45g Carbohydrate, 7g Fibre, 19.5 g Sugar, 10.4 g Protein
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Who knew you could add whole raw carrots to healthy smoothies? This vibrantly coloured smoothie is a must try, and this recipe makes use of two incredible sources of beta-carotene – apricots and carrots.  The dietary fiber in the apricots and carrots will also ensure your tummy is satisfied long after snack time is through!

The Foodie Physician
Cherry Almond Smoothie
298 Calories, 15.4 g Total Fat, 38 g Carbohydrate, 7.9g Fibre, 25 g Sugar, 7.5g Protein
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What a perfect way to kick off cherry season with a smoothie loaded with delicious plump deep red cherries! If you’re a fan of cherry ice cream, you’ll love this refreshing smoothie, with the addition of almond butter for extra creaminess and satisfaction! This smoothie also contains chia seeds which crams in tons of protein, fiber, and healthy fats!

Sweet Remedy
Fruit Oatmeal Flax Smoothie
226 Calories, 4.5 g Total Fat, 31 g Carbohydrate, 6.5 g Fiber, 13.5 g Sugar, 14.7 g Protein
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Who said the only way to eat your oats is in a bowl of mushy oatmeal? Loaded with lots of fibre, oats helps thicken the consistency of healthy smoothies while the flaxseed offers an excellent source of healthy omega-3 fatty acids!

The Lemon Bowl
Peanut Butter Banana Oatmeal Smoothie
290 Calories, 10 g Total Fat, 40 g Carbohydrate, 4.5 g Fibre, 17.5g Sugar, 11 g Protein
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Love that peanut butter banana flavor combo? Have you tried it in a smoothie? This smoothie packs a punch with the healthy fats from the nut butter, paired with the fibre from the oats, and the natural sweetness from the banana. The flavour is a big winner with kids and adults, alike.

Peanut Butter and Peppers
Lemon Meringue Smoothie
153 Calories, 0.5 g Total Fat, 15 g Carbohydrate, 15 g Sugar, 20.5 g Protein
 

It tastes like dessert and contains 20 grams of protein! This light and refreshing smoothie is perfect for a post workout cool-down snack given that it doesn’t contain fiber so the nutrients and protein can be quickly absorbed by your tired muscles!

Green Blender
Lemon Chia Seed Muffin
216 Calories, 5.3 g Total Fat, 67 g Carbohydrate, 11.7 g Fibre, 29.5g Sugar, 7.2 g Protein
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The sweet tangy flavour of fresh lemon adds zing to healthy smoothies like this one. It also features everyone’s favourite trendy vegetable, kale, packed with antioxidant vitamins, phytonutrients, and cholesterol-lowering fiber!

The Foodie Physician
Energizing Green Smoothie
151 Calories, 0 g Total Fat, 31.5 g Carbohydrate, 3.5g Fibre, 23 g Sugar, 7.6 g Protein
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You’d never be able to tell that this tropical tasting smoothie contains a whole cup of fiber rich spinach! That’s a whole serving of veggies! Meanwhile, the Greek yogurt adds a boost of protein as well as a creamy texture. Yum!

The Foodie Physician
Carrot Ginger Banana Smoothie
177 Calories, 0 g Total Fat, 44 g Carbohydrate, 6 g Fibre, 30 g Sugar, 3 g Protein
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This delicious smoothie carries with it a slightly spicy flavour from the ginger, which will be sure to wake up your taste buds! I also love the fiber from the whole apples and the hit of vitamin C from the citrus!

Oh My Veggies
Blackberry Almond Protein Smoothie
396 Calories, 21.8 g Total Fat, 52 g Carbohydrate, 11 g Fibre, 38 g Sugar, 26.5 g Protein
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The almond butter in this recipe not only creates a smoother and creamier consistency, but it also adds a healthy fat for long lasting energy! Offering a double whammy of goodness, there’s also a sprinkling of hemp seeds to add extra protein, fibre and magnesium!

What are some of your favourite healthy smoothies? Leave me a comment below or tweet me your faves!