August 2015 Archive

Asian Quinoa & Edamame Salad

This vegan and gluten-free edamame and quinoa salad is bursting with colour and flavour! It can be made in less than 30 minutes and makes the perfect healthy one-bowl lunch or dinner! 

     Asian Quinoa & Edamame Salad | Haute & Healthy Living

I’ll never forget the time that I first tried this quinoa salad.

I was sitting in one of my Monday classes for my Master’s program several years ago.

It had been a long day of classes.

Like 9 hours long.

Too long in my opinion.

But anyways…

Some of my classmates and I got talking about quinoa (because that’s what a bunch of Dietitians-in-training do).

Asian Quinoa & Edamame Salad | Haute & Healthy Living

One of my classmates mentioned that she absolutely hated quinoa.

Our prof at the time happened to be listening in.

She mentioned that she had this amazing salad that could convert any quinoa hater into a quinoa lover.

So of course, we wanted her to prove it.

The following week of class, she brought in her famous quinoa salad recipe and even went to the effort to make a bowl for the class as well.

Asian Quinoa & Edamame Salad | Haute & Healthy Living

We all sampled some and sure enough….. it was delicious.

Now I’ve always been a fan of quinoa, so I wasn’t too surprised that I liked it.

The one classmate who had originally said that she didn’t like quinoa did confess that this version was pretty darn good.

Over the years, I’ve made this quinoa salad quite a few times, and have changed some of the ingredients along the way.

Asian Quinoa & Edamame Salad | Haute & Healthy Living

What I love the most about this recipe is that the longer you let it sit and marinate in all of those delicious flavours, the better it tastes.

Don’t you love those kind of recipes?

Each day is just gonna get better and better!

Don’t drag out the tasting process for too long though, or it probably won’t taste so good.

Another thing I love about this salad is the balance. It incorporates fibre and protein from the quinoa and edamame and some healthy fats from the oils and nuts. Plus, there’s a whole bunch of crunchy vegetables to amp up the nutrients and fill you up!

The perfect healthy and colourful one bowl meal!

Asian Quinoa & Edamame Salad | Haute & Healthy Living

I love to whip up a batch of this salad and eat it throughout the week for lunch at work. It’s makes my life soooo much easier when I’ve made my lunch in advance!!

I like to have my quinoa salad served over a bed of spinach since all of those Asian-y flavours seep into the salad. Sometimes I’ll even throw in some chicken or shrimp for lunch or dinner to increase the protein factor and switch up the flavour profile!

Hope you enjoy the recipe!

Asian Edamame & Quinoa Salad

Yield: Makes 4 servings


  • ½ cup dry uncooked quinoa
  • 1 cup water
  • 1/2 cucumber, chopped
  • 1 red pepper, slivered
  • 1 grated carrot
  • 2 green onions, chopped
  • 1 tsp each maple syrup and fresh ginger
  • 2 Tbsp each reduced sodium soy sauce, sesame seed oil and rice vinegar
  • 1 cup edamame (shelled)
  • 2 tbsp. slivered almonds (optional)


  1. Rinse quinoa and cook according to package directions. Fluff and allow it to cool.
  2. Once the quinoa has cooled down, mix the remaining ingredients into the quinoa. Toss and refrigerate for at least 2 hours. Enjoy!

Nutrients per serving:

Servings: 4 • Calories: 222 • Fat: 10 g • Carbohydrates: 25 g • Fibre: 3 g • Protein: 8 g • Sugar: 5 g • Sodium: 342 mg • Cholesterol: 0 mg

Asian Quinoa & Edamame Salad | Haute & Healthy Living Elysia, XOXO
Asian Beef Meatballs with Thai Coconut Sauce

Asian beef meatballs served with a spicy peanut and coconut Thai sauce. Tastes great paired with zucchini noodles or  brown rice!

Asian Beef Meatballs with Thai Coconut Sauce | Haute & Healthy Living

Hey everyone!

I hope your week is off to a great start!

Personally, I feel like I’ve been running around like a mad woman.

Life is BUSY these days.

So I apologize in advance if I fall off the face of the earth for a few days.

Lately on the weekends, Matt and I have been getting crazy domesticated.

We hit up a gigantic antique market this weekend, and have all of these DIY projects in the works.

I’m super excited about that because I LOVE anything that involves decorating! I’ll keep you posted on our creations ;)

I’ve also put him to work in the kitchen helping me with testing recipes every weekend.

Asian Beef Meatballs with Thai Coconut Sauce | Haute & Healthy Living

Gotta love a flexible guy whose up for everything.

We have a lot of fun coming up with new creative dishes together…and trying them out is always fun too!

These days, we’ve been experimenting with a lot of Asian recipes.

I’ve always been a big fan of Asian tastes and flavours, so I’m excited about some of my upcoming recipe posts!

One of our recent experiments were these Beef Meatballs with Coconut Thai Sauce.

Thai Beef Meatballs 7

Yes we had another one of our famous meatball-making weekends.

Life wouldn’t be the same without meatballs.

I just love how you can pack so much flavour into a little ball of meat.

Like who even invented that?!

Asian Beef Meatballs with Thai Coconut Sauce | Haute & Healthy Living

I find that the Thai Coconut Sauce totally makes this recipe.

I love the combination of the coconut milk, peanut butter and spicy kick.

So flavourful….like to the point where I almost licked the bowl.


Thai Beef Meatballs


When I first tried it, I had the meatballs and sauce over a bed of zucchini noodles, but it would also taste great over brown rice, or even served as an appetizer

It totally hit the spot!

Asian Beef Meatballs with Thai Coconut Sauce

Yield: Makes 6 servings


  • 1 ½ lbs extra lean ground beef
  • ¼ cup oats
  • 1 tsp. sesame oil
  • 1 egg
  • 1 tbsp. reduced sodium soy sauce
  • 2 garlic cloves, minced
  • 3 tbsp. finely minced green onions
  • 1 tbsp. minced fresh parsley
  • 1 tsp. grated gingerroot
  • ¼ tsp. ground black pepper
  • Sauce
  • 1 cup coconut milk
  • 2 tbsp. natural peanut butter
  • 2 tsp. sesame oil
  • 1 tbsp. honey
  • 2 tbsp reduced-sodium soy sauce
  • 2 tbsp. minced fresh parsley
  • 1 tbsp. grated gingerroot
  • 1 tsp. grated lemon zest
  • ¼ tsp. crushed red pepper flakes


  1. Preheat oven to 400 degrees F. Spray a rimmed baking sheet with cooking spray. Set aside.
  2. To make meatballs, combine all meatball ingredients in a large bowl. Form mixture into approximately 24 meatballs. Place on prepared pan.
  3. Bake for 18 to 20 minutes, until the meatballs are cooked through and nicely browned on the outside.
  4. While meatballs are cooking, prepare sauce. In a deep, non-stick skillet, whisk together all sauce ingredients. Heat over medium-high heat, stirring constantly, until sauce boils. Reduce heat to medium and cook, uncovered, for 3 minutes, stirring often. Sauce will thicken a bit.
  5. Add cooked meatballs to sauce or serve it as a dip with meatballs. Serve hot over zucchini noodles or brown rice.

Nutrients per serving:

Servings: 6 • Calories: 331 • Fat: 20 g • Carbohydrates: 8 g • Fibre: 1 g • Protein: 28 g • Sugar: 4 g • Sodium: 403 mg • Cholesterol: 95 mg 

Asian Beef Meatballs with Thai Coconut Sauce | Haute & Healthy Living Elysia, XOXO
Spiralized Cucumber Greek Salad

This healthy Spiralized Greek Cucumber Salad is filled with heart-healthy Mediterranean ingredients and flavours. Serve with a side of grilled chicken for a light and refreshing meal. This might just become your new favourite salad! Gluten-free and vegetarian.

Spiralized Greek Cucumber Salad | Haute & Healthy Living

So guess what happened this past week……

I’ll give you three tries….




Okk, you’re never gonna guess, so I’m going to tell you my big news.

I got a spiralizer.

Spiralized Greek Cucumber Salad | Haute & Healthy Living

Yeah. Huge, right?

I have been telling EVERYONE about this amazing kitchen device.

It’s the coolest thing ever!

I was so excited about it that I decided to take it to work and integrate it into one of my cooking demonstrations.

The theme this month is on promoting local produce so I knew it would be the perfect opportunity to whip out my spiralizer and use some local veggies to make a mind-blowing salad.

More about this mind-blowing salad in a minute.

Spiralized Greek Cucumber Salad | Haute & Healthy Living

So my cooking demo kinda went like this.

Old lady: “Hello dear, what are we making today?” (It was seniors day at the store)

Me: “Well today we’re using the spiralizer to…..”

Old lady: “The spiral what??”

Me: “Spir-a-liz-er. Have you ever heard of a spiralizer before?”

Old lady: Blank stare.

And this is when I went into my little speech about how it’s the coolest device ever created and gave a little demonstration on how it worked.

Customers and colleagues were awe struck at how this device could transform dull and lifeless vegetables into these gorgeous spaghetti like strands.

Like seriously elegant.

Spiralized Greek Cucumber Salad | Haute & Healthy Living

Quite frankly, I’m still trying to get over how magical this thing is.

It has this way of transforming vegetable haters into borderline vegetable lovers.

As a dietitian, this is HUGE.

Not many devices have that kind of power over people.

So about this mind-blowing salad…

I decided to incorporate cucumbers and cherry tomatoes to make this Greek Spiralized Cucumber Salad.

Best. Salad. EVER.

Spiralized Greek Cucumber Salad | Haute & Healthy Living

Everyone who tried this salad was speechless.

When I came to work the next day, four of my colleagues said that they had purchased a spiralizer and made the salad that night.

They even reported that both their picky kids and husbands devoured it.

That’s one CRAZY good salad.

And what’s super awesome is that you can make it a day or so in advance and just let it marinate in the dressing. It just seems to taste better and better every day.

Believe me.

I know.

I ate this salad three times last weekend.

And I’m about to go eat it again.

Spiralized Greek Cucumber Salad | Haute & Healthy Living

I’m not even joking.

Spiralized Cucumber Greek Salad

Yield: Makes 6 servings


    For the Dressing:
  • 1/3 cup olive oil
  • 2 tsp. fresh lemon juice
  • 3 tbsp. red wine vinegar
  • 2 tsp. fresh oregano, minced
  • 1 garlic clove, minced
  • Salt and pepper, to taste
  • For the Salad:
  • 3 cucumbers, spiralized*
  • 1 cup cherry tomatoes, halved
  • ½ medium red onion, thinly sliced
  • ¼ cup crumbled feta cheese
  • ¼ cup kalamata olives, pitted and chopped
  • *If you don’t own a spiralizer, you can dice the cucumbers


  1. In a medium bowl, whisk together olive oil, lemon juice, vinegar, oregano and garlic. Season with salt and pepper to taste if desired.
  2. Add the cucumbers, tomatoes, onion, feta cheese and olives to a large bowl. Add the desired amount of dressing and toss to combine (I only used half the dressing). Enjoy!

Nutrients per serving (with half of the dressing):

Servings: 6 • Calories: 147 • Fat: 12 g • Carbohydrates: 8 g • Fibre: 1 g • Protein: 2 g • Sugar: 3 g • Sodium: 329 mg • Cholesterol: 3 mg

Spiralized Greek Cucumber Salad | Haute & Healthy Living Elysia, XOXO
Tropical Fruit Salsa

This vibrant and flavourful salsa is the perfect healthy compliment for any chicken or fish dish. You can even dip tortilla chips in it for a sweeter twist on the traditional salsa! Perfect tropical side dish for a hot summer day! 

Tropical Fruit Salsa | Haute & Healthy Living

In my last post, I mentioned that I was cooking like crazy this past weekend.

Often times, when I’m preparing food, I like to cook according to themes.

I just find it’s a lot easier to plan a menu if I know that I have a set theme.

Cooking is like planning a party!

I LOVE Greek food, so night number once was focused on Greek cuisine.

And since, it was boiling hot on Sunday, and it totally reminded me of the Caribbean, I decided to go with a Caribbean theme for night number two.

Tropical Fruit Salsa | Haute & Healthy Living

Matt and I whipped up this delicious jerk chicken with coconut rice, which I will be posting shortly.

I promise!

To top it all off, we made this tropical salsa which really brought the meal all together.

Not to mention the colours!

The colours in this salsa were absolutely gorgeous.

Like mouth-wateringly beautiful.

Tropical Fruit Salsa | Haute & Healthy Living

And the flavours were so refreshing….and…well..tropical.

Just like the name!

So many nutrients packed in this salsa too!

While it tasted great paired with the jerk chicken, you could really put it with any chicken or fish as a side, or even use it as a salsa dip for tortilla chips.

Mango Pineapple Salsa

All I know is that it was the perfect salsa for a hot summer day!

Tropical Fruit Salsa

Yield: 4-6 servings


  • 2 cups diced fresh pineapple
  • 2 cups diced fresh mango
  • 1/4 cup minced red onion
  • 1/2 cup minced red pepper
  • 2 tbsp. minced fresh parsley
  • 2 tbsp. freshly squeezed lime juice
  • 2 tsp. honey
  • 1/4 tsp. salt


  1. Combine all ingredients for the salsa in a medium-size bowl.
  2. Cover and refrigerate until ready to use.

Nutrients per serving (for about 1/2 cup serving):

Servings: 4-6 • Calories: 74 • Fat: 0 g • Carbohydrates: 19 g • Fibre: 2 g • Protein: 1 g • Sugar: 16 g • Sodium: 99 mg • Cholesterol: 0 mg

Tropical Fruit Salsa | Haute & Healthy Living Elysia, XOXO