Chicken. Fried. Rice. How many of your late night Chinese food takeout feasts have featured this delicious, crowd-pleasing side dish? What if I told you I had an easy, healthy recipe that would slash the fat, pump up the protein and fiber and reduce the sodium without compromising the taste? You’d probably call me crazy! (And I suppose you’d be at least partly right). But in my mission to make EVERY meal supportive of my strength training regimen (high-protein, here I come), I found a way, and my first candidate for Weeknight Winner Wednesdays! That’s right, I’ll be posting quick and easy, nutritious and delicious, FAMILY-FRIENDLY fare that will be your new “go-to” for weeknight dinners (and the leftovers make great lunches, too!). Not every Wednesday, necessarily, but Wednesday for sure. Let’s talk about this craziness…
“Hot town, summer in the city, back of my neck getting dirty and gritty…” (“Summer in the City” from The Lovin’ Spoonful, in case you weren’t keeping up with me there). Or, “Sunny days. Oh, sunny, sunny, sunny days…” (“Sunny Days” from Lighthouse – I didn’t even know this was a Canadian group until just now!). That just about sums up life in Ulsan, South Korea these days. So, with the mercury rising, I’m looking for great ways to stay cool and hydrated. Ice cream comes to mind, as do slurpees, slushies and sno-cones. But what about something with a little more oomph and a little less refined sugar (not to mention artificial colours and flavours)? With more than 35g of protein and none of the junk, this Strawberry-Coconut Chia Protein Smoothie will power you up AND cool you down. It looks, smells, tastes and even FEELS like a strawberry milkshake – your tastebuds will be none the wiser. Bonus? The sound of your blender will drown out my summer ditties!
Craving Indian food but don’t have time to cook? Wait – don’t pick up that phone! You can get all the great taste of Indian takeout without the guilt with this super-fast, easy (& healthy!) recipe. Serve it on its own as a light lunch or dinner or pair it with your favourite Indian dishes as part of a family feast. This vegan dish still packs a punch of protein from the chickpeas and brown rice and is a great source of fiber. It’s gluten-free, too! You can throw all of the ingredients in this single serving recipe into a to-go container for an easy on-the-go meal (just heat and eat) OR multiply the recipe to feed the whole family.
A fluffy, foamy, sweet protein smoothie – this is sunshine in a shaker cup! The bright burst of orange is blended with creamy, high-protein Greek yogurt, vanilla protein powder and a frozen banana for a frosty treat before or after a workout or as a quick and healthy meal or snack. Whip it up in the blender in mere minutes and enjoy at home or on the go.
Oh peaches, how do I love thee? Let me count the ways…first there was just the perfectly fresh, ripe fruit with its fuzzy skin, tempting me from the produce bin. Then there was my summery sweet cool treat Simple Peach Protein Soft Serve. And NOW, with my love of overnight oatmeal and high-protein meal ideas how could I NOT make this easy, healthy recipe for Perfectly Peachy Overnight Oatmeal? Of course – there was no way I could not make it (enough double negatives for you?). Grammar and recipe to follow!
I LOVE oatmeal – especially Overnight Oatmeal, as evidenced by all of the delicious flavour combinations of my go-to breakfast. And I LOVE pumpkin pie. So, taking a page out of my Cinnamon Apple Pie Overnight Oatmeal, I made Pumpkin Pie Overnight Oatmeal. And just like all of my other overnight oatmeal, it’s also high in protein (and flavour) and in this case also low in fat. Here’s yet another way to “eat dessert first.”
I’m always impressed by a bowl of warm and creamy roasted squash soup. This soup is no different: the rich, earthy, subtly sweet flavour of the roasted squash is enhanced by a just-right blend of spices. Adding apple adds an unexpected yet complementary flavour and touch of sweetness to the dish. No matter what time of year you make it, the taste will make you think of fall with its brilliant-hued leaves and crisp weather. Savouring a bowl of this soup is just like snuggling into your favourite cozy knitted sweater.
Not only am I impressed by this kind of soup, I’ve also been intimidated by the idea of preparing such a soup. Not anymore! I promise that this recipe will show you how easily you can prepare this sophisticated yet comforting dish.
Chocolate for breakfast is a good idea. Peanut butter for breakfast is a good idea. Protein pancakes? Well, they sound like a good idea. But it’s one of those ideas that often seems better in theory than in practice. But when the pancakes are perfectly moist, fluffy and flavorful – then they are a GREAT idea. And I promise you that these pancakes are perfectly chocolatey, with just the right touch of sweetness and a subtle hint of peanut butter to complement the chocolate. You’d never guess that they’re good for you or that they boast a whopping 42g of protein per serving and yet are lower in fat, carbohydrates and calories than traditional pancakes! They’re even gluten free! Miracle of miracles – how is this possible?
This high-protein pick-me-up boasts the rich and robust flavors of coffee and dark chocolate, perfectly balanced by the creaminess of natural peanut butter. I like to make it part of my pre- or post-workout meal for those early-morning workouts, but it’s great any time of the day or night that you need a little added boost of energy. It’s an easy and healthy recipe you can whip up in the blender and enjoy as part of a leisurely breakfast ritual or throw in a to-go cup for rushed meals on-the-run.
Just in time for National Chocolate Chip Day (May 15, 2015, in the U.S. anyway, in case you didn’t know – I didn’t either, until it showed up in my Facebook news feed), I present Triple Chocolate “Chocoholic” Overnight Oatmeal complete with chocolate chips! I couldn’t very well take care of the peanut butter lovers of the world without also thinking about the chocolate lovers of the world, too. And don’t the two go hand in hand? And if I can make an easy, healthy high-protein recipe, of course I will. And of course you will, too. Right?