turkey taco bowl

Turkey taco bowlSometimes the best things are the ones you didn’t plan at all! Enter, the turkey taco bowl! In all honesty, this recipe was completely unplanned and made on a whim, but it turned out so well that I just needed to share. The recipe includes all the flavours of the ever-popular taco, with some extra veg to kick up the nutritional value!

Ingredients

2 large zucchini

salt & pepper (to taste)

2 large bell peppers (I used red and orange)

garlic seasoning (I used this one here)

Avocado oil

1 lb lean minced/ground turkey

Homemade taco seasoning to taste, depending on how spicy you like your tacos. I honestly can’t remember which one I used when I made my mix, but something similar to this (homemade taco seasoning)

1/2 cup regular hummus

1 Tbsp lemon juice

1 avocado

Cheese of choice
Directions

  1. Preheat oven to 400ºF.
  2. Use spiralizer to cut zucchini. Toss spirals with some salt, and let drain in a colander for about 1/2 hour, pressing on it and stirring gently a couple of times.
  3. Meanwhile, cut bell peppers into strips and toss with avocado oil (about 1 Tbsp) and garlic seasoning to taste. Place on baking sheet with parchment paper, and bake until tender, approximately 20-25 minutes, flipping once part way through.
  4. Sauté turkey on medium heat and add taco seasoning to taste. Meat should be cooked to a temperature of 74ºC (165ºF).
  5. Combine hummus and lemon juice for dressing.
  6. Sauté zucchini noodles in avocado oil (about 1 Tbsp) on medium heat, for about 2-3 minutes. Add salt and pepper to taste.
  7. Plate individually, adding zucchini noodles, peppers and turkey. Top with avocado, grated cheese of your choice and lemon hummus dressing. Add other toppings if desired, which may include salsa, plain Greek yogurt (a healthier alternative to sour cream), or crumbled corn chips.
  8. Enjoy!

~ love fully and fuel simply, ATS

 

7 tips for baby/toddler nutrition + the easiest baby pancakes

After posting about the ridiculous amount of food my 11 month old baby consumes for breakfast, I had a number of comments and questions about what I feed him and how I get him to eat such nutritious food. Besides the fact that I make delicious food that no one can resist (wink wink, nudge nudge), I do have a few tips I can pass along that may be helpful. And since I’m feeling generous, I’ll also share a super easy pancake recipe that’s packed with nutrients (which came with a little help from my mama friend).

Tip #1: Try Everything

Can you believe that I had never tried a kiwi until I bought one for my baby?! How is that even possible?! It’s likely because my parents never bought them, so they were just never on my radar! For many of us, it’s often difficult to get out of our comfort zone when it comes to food, but it’s important to introduce as many types of foods and flavours as possible. This includes adding different spices to foods, and also including strongly flavoured foods, such as salmon or onions. Nobody likes bland food, even babies, and yes, my 11 month old eats salmon and onions! Keep in mind that children who are raised in families who eat a wide variety of foods are actually more likely to eat a variety of foods themselves!

Tip #2: Keep Your Comments to Yourself

My husband struggles with this one…a lot! Just because our little ALWAYS eats his broccoli last, doesn’t mean he doesn’t like it, or that he won’t eat it, because he ALWAYS eventually does! These little humans listen to everything we say…EVERYTHING, and if what they hear from you is that they don’t like broccoli, they’re probably going to think they don’t like broccoli. See how this works?! Try to steer clear of comments regarding what your child likes and doesn’t like, and allow them to make their own conclusions!

Tip #3: Try and Try Again!

Even though my little guy immediately puked the first two times he tried eggs, I kept at it! And yes, the third time WAS the charm! It is important to keep in mind that it can actually take eight to ten exposures to a new food before it is accepted. Trying the same food different ways, or served with other foods can be helpful, so try and try again!

Tip #4: Make Food FUN

If making broccoli look like trees standing in a pile of hummus will get your child to eat it, what’s a few extra minutes to make the plate of veggies look like a forest?! Kids like things that are fun. Period. So making food fun makes it more likely that your child will get excited about food. Allowing kids to help in the kitchen with age appropriate tasks can also make them more excited to try new foods! Our little guy isn’t even a year old yet, and he loves to sit at the island and watch us cook, and yes, also try to grab everything within arms reach!

Tip #5: Allow Independence

Kids are messy, you knew that getting into this (is what I try to remind myself of), so let them explore. If it means a few extra pieces of food end up on the floor because they weren’t spoon fed their entire meal, then get a dog! 😉 Allowing your child some independence in choosing from options on their plate is important to their development, and bonus, it leaves your hands free to eat your meal while it’s still warm!

Tip #6: Never Force

Children have an innate ability to regulate their intake, meaning they will only eat what their body needs. Unlike adults, children will not eat more than what their body actually requires in terms of energy, but this innate ability can be altered by external factors such as forcing a child to clean their plate, or to eat a meal because it’s time to eat. Allow your child to use his/her own internal cues and decide for him/herself when they are hungry or full.

Tip #7: Hide the Goods

Sometimes, it must be done. Hide those extra nutrients wherever and whenever you can. Sprinkle some hemp hearts on peanut butter toast, blend up some veggies to make a sauce for noodles, or hide spinach in these super easy nutrient-dense pancakes:

Ingredients:

1 banana

1 egg

two large handfuls of spinach

cinnamon (I’m not going to lie, I didn’t measure)

coconut oil (or cooking oil of choice)

peanut butter (optional)

hemp hearts (optional)

Directions:

Mash banana and add egg and cinnamon, mixing together until combined.

Add spinach to a food processor and process until finely chopped. Add to banana/egg mixture.

Heat pan on low and add a small amount of coconut oil. Pour approximately 1/4 cup of the mixture per pancake to the pan. Cook until the pancake has solidified, and flip to cook the opposite side.

Top with peanut butter and hemp hearts, or other topping of choice. Serve with fresh fruit and enjoy!

~ATS

Information adapted from Nutrition Through the Life Cycle 5th Ed., JE Brown

 

 

my many loves

As a lover of, and what you might call a dabbler in many things, I’ve continuously strained to find what I’m most passionate about. I’ve often struggled with hearing others discuss their passions in life, and found myself wondering what is my passion, what do I love THE VERY MOST?! Recently I’ve begun to discover that passion doesn’t necessarily mean that you must love one thing more than all others, and that if you allow it, your passion can be spread over many things, many opportunities, and many adventures in life. The more I’ve become accepting of this, the more I’ve begun to acknowledge the fact that I can be a lover of many things, and that there is room in my life for anything that I feel passionate about. This realization has also allowed me to discover the importance of my time, and the precious moments I am able to spend each day doing something that I truly love, and spending time with those who bring love and positivity into my life.

This journey of self-discovery began a few years ago, as a late 20-something, with no stable career after five years in university, and yet what seemed like no free time to do any of the things I truly enjoyed. To save you from the long and drawn out story, I ultimately made the decision to switch gears and re-focus on something I was excited about. I chose to put my teaching career on the back-burner and focus on building a career in nutrition and health. The decision didn’t happen quickly, or easily, and thankfully I had, and continue to have 100% support from my incredible husband.

So here I am, four years later, only a graduation ceremony away from earning my third degree, which may mean nothing to many of you, but to me it means a whole realm of things. It means I chose to do something scary, to take a risk and to work my ass off doing it. It means I’ve had the opportunity to meet some incredible people who I know will continue to be a part of my life, both as friends and as colleagues. It means that I have continued to learn about, and live a life surrounded by one of my life’s passions, and it means that soon I will have the opportunity to build a career in an area that I love. Although it can become discouraging at times, I must force myself to think back on what I have already been able to accomplish, and that as long as I continue to fuel my passions and spend those precious moments doing something I love, each decision I make and opportunity I embrace will enrich this experience that is my life!

~ATS

pumpkin pie ONOs

Originally I had only planned five recipes for ONO week, but on a whim I tried out another recipe that turned out so well, I just had to include it! Although it isn’t pumpkin season, I personally love pumpkin anything, any time of year (you may remember this from my pumpkin pie recipe). So if you’re a lover of pumpkin, as I am, this one is a must try!

Ingredients

1/3 cup oats

3 Tbsp pumpkin puree

1 Tbsp ground flax

1/4 tsp vanilla extract

1/2 tsp pumpkin pie spice

2/3 cup coconut milk

1 Tbsp pecans

coconut whipped cream (optional)

Directions

Add oats, pumpkin puree, flax, maple vanilla, pumpkin pie spice and milk to mason jar. Stir well until thoroughly mixed, and refrigerate overnight. Top with a small swirl of coconut whipped cream (if so desired) and pecans in the am and enjoy!

~ATS

chocolate covered strawberry ONOs

IMG_3112

 

 

If you’re a lover of chocolate, here’s your excuse to eat it for breakfast! And really, what better way to start off the morning than with the delicious flavours of chocolate and strawberries?!

 

 

Ingredients

1/3 cup quick oats

1 Tbsp chia seeds

1 Tbsp cocoa powder

1/2 tsp maple syrup

2/3 cup almond milk

1/2 cup (or more) strawberries

shaved dark chocolate

Directions

Add oats, chia seeds, cocoa powder, maple syrup and almond milk to mason jar and stir well until thoroughly mixed. Top off with strawberries and refrigerate overnight. Sprinkle with some shaved dark chocolate in the am and enjoy!

~ATS

cocoberry ONOs

IMG_3142

Introducing ONO recipe #4, a delicious combo of coconut and berries! Including berries, which are rich in vitamin C, helps in the absorption of the non-heme iron found in oatmeal, and adding coconut is a good way to incorporate healthy fats and protein. In this recipe I’ve used pre-cut frozen berries, but fresh berries will work just as well!

 

 

 

Ingredients

1/3 cup quick oats

1 Tbsp chia seeds

1 Tbsp shredded, unsweetened coconut

1/2 tsp maple syrup

2/3 cup coconut milk

1/2 cup (or more) strawberries and blueberries (or any combination of berries)

Directions

Add oats, chia seeds, coconut, maple syrup and coconut milk to mason jar and stir well until thoroughly mixed. Add strawberries and blueberries and refrigerate overnight. Sprinkle with some additional shredded coconut in the am if desired! Enjoy!

~ATS

banana split ONOs

The banana split – such a wonderful combination of some amazing flavours, so why not enjoy this combo for breakfast?! Although this is clearly a “healthified” version, the flavour combination is pretty impressive!

Ingredients

1/3 cup quick oats

1 Tbsp ground flax

1/2 Tbsp peanut butter

2/3 cup almond milk

1/2 cup (or more) strawberries

1/2 sliced banana

coconut whipped cream

shredded dark chocolate

Directions

Add oats, flax, peanut butter and milk to mason jar and stir well until thoroughly mixed. Top with strawberries and banana and refrigerate overnight. Add a small swirl of whipped cream and shaved dark chocolate in the morning and enjoy!

~ATS