for those crazy nights: a super easy go-to dinner

img_2904

We all have those crazy nights where nothing is planned, or the plans we did have get thrown out the window for whatever reason. We’re left scrambling, hungry, and often tired. It’s true, it happens to the best of us. So instead of making a less healthy choice, or turning to take-out, I’ve created a super easy go-to meal for these exact occasions. I’m not going to lie, I rely on this recipe often. It’s not only quick and easy, but it’s delicious and it’s great for leftovers. You can even modify the recipe based on what you like, or what you have available in your fridge/pantry, but if you’d like to try my version, here it is!

Ingredients

1 can black beans

1/2 red onion, chopped

1 bell pepper, chopped (I like to use red or orange)

1 cup mushrooms, chopped

1-2 cups broccoli, chopped

2 handfuls of spinach

1 avocado

salt, pepper and garlic to taste

1 Tbsp oil (canola or coconut)

Directions

Sauté onion, pepper, mushrooms and garlic until onion is translucent.

Rinse beans well, and add along with broccoli to onion, pepper and mushroom mixture; sauté until broccoli becomes tender. Add spinach and continue to sauté until spinach becomes wilted.

Serving Options:

Add mixture to cooked quinoa, and top with grated daiya cheese and avocado.

OR

Add mixture along with some grated daiya cheese and avocado to a whole grain wrap. Enjoy the wrap alone, or serve along side soup or salad.

As you can see, it’s quite easy, and it’s very quick! You can choose to change up the veggies based on what you like, or use a different type of bean. We usually get 4-5 servings from this recipe, depending on how it is used.

Don’t forget to print or bookmark this one now, so that it’s easily accessible for those crazy nights!

~ATS

 

 

Advertisements

whole wheat oatmeal pancakes

Who doesn’t love a good pancake on a weekend morning?! Emphasis on the good, but not always good for you. I’ve discovered a recipe (for which I wish I could take credit), that is both delicious, and much better for you than some other versions. I’ve made the recipe too many times to count, and I’ve made it for many hungry tummies over the years. One of our favourite things in our home is to have a special Sunday breakfast, and these pancakes seem to be requested often, so I’ve decided it’s time I share this recipe with the masses.

So here it is, in all its glory…”my” pancake recipe.

Ingredients

1 cup whole wheat flour

1/2 cup quick oats

1/4 tsp salt

2 tsp baking powder

1 tsp ground cinnamon

1 large egg (or 2 egg whites)

1 cup milk (I’ve always used soy milk)

2 Tbsp packed brown sugar

1/4 cup Greek yogurt (I’ve used vanilla as well as coconut and it’s turned out well with both)

1 tsp vanilla extract

1/2 cup add-ins such as chocolate chips, fruit, etc. (this is optional, my favourite has been fresh blueberries)

Directions

Toss all dry ingredients (flour, oats, salt, baking powder and cinnamon) together in a large bowl.

In a separate bowl, whisk together egg and milk. Whisk in brown sugar and yogurt until no lumps remain. Whisk in the vanilla until combined.

Make a well in the dry ingredients and pour the wet ingredients in. Stir gently until just combined. Do not over-mix, or the pancakes will become tough and very dense.

Heat a griddle/skillet/pan over medium heat. Coat with spray, oil, or butter (I always use coconut oil). Once hot, drop about 1/4 cup of batter for each pancake. Cook until the edges begin to look dry and bubbles begin to form (about 1 minute). Flip and cook on the other side until cooked through.

Top pancakes with pure maple syrup; they also taste delicious topped with peanut butter or a dollop of Greek yogurt!

These pancakes also work well as left overs. Heat them up for a quick breakfast in the microwave or toaster, or even eat them cold.

Recipe credit: Sally’s baking addiction

Enjoy!

~ATS

salmon and winter veg salad with avocado dressing

Salads often get a bad rep and to be honest, this makes me a little sad, because they can be oh so good! This is a salad I’ve tried a number of times, a few different ways, and I’ve finally found a recipe worthy of sharing. It can still be adapted to your preference, whether you change out one veggie for another, or top the salad with chicken rather than fish. It’s pretty basic, and easy to throw together. Oh, and also quite delicious!

So if you’re willing to try, grab some winter veggies and some protein, and follow along! You won’t be disappointed!

Ingredients:

2 large sweet potatoes chopped

1 lb Brussels sprouts, hulled and halved

1 lb red beets, chopped

2 Tbsp olive oil

2 tsp dried oregano

salt and pepper (to taste)

300g portion of salmon

mixed greens (I used spring mix)

200g soft goat cheese

1/2 cup raw pumpkin seeds

Avocado Dressing:

1 avocado

1 small garlic clove (if you don’t love garlic you could use less)

Juice from 1 lime

1/4 cup olive oil

salt and pepper to taste

 

Preparation:

Preheat oven to 400ºF/200ºC

In a large bowl, mix sweet potato, Brussels sprouts, beets, oregano, olive oil and salt and pepper and mix until vegetables are coated evenly. Pour vegetable mixture onto a baking sheet and spread evenly. Roast for 40 minutes.

Meanwhile, sprinkle salmon with salt and pepper, and bake on a baking sheet for approximately 15 minutes, or until salmon flakes easily with a fork. (This can be added to the oven at the 25 minute mark while cooking the vegetables)

To prepare the dressing, place avocado, garlic, lime juice, olive oil, salt and pepper into a food processor and blend until creamy.

This salad can be plated individually, or put all together in a large bowl. Sprinkle goat cheese overtop of greens, and add vegetables and salmon on top while they are still warm. Drizzle with dressing and sprinkle with raw pumpkin seeds.

Serves 4

Let me know what you think if you try it out. It’s definitely one of my favs!

~ATS