January 2016 Archive

No-Bake Peanut Butter Protein Bars

These healthy protein bars contain only four ingredients and are super easy to prepare! They make the perfect snack for on-the-go. So ditch those store-bought granola bars and make your own! 

Peanut Butter Protein Bars | Haute & Healthy Living

Are you ever just looking for a pre-made convenient snack to throw into your lunch bag that isn’t full of a bunch of junk? I know that I am often on a mission to find these types of snacks. That is why I LOVE these homemade peanut butter protein bars. They contain only four simple ingredients! And one of them just happens to be peanut butter. One of my favourite foods EVER.

Peanut Butter Protein Bars | Haute & Healthy Living

If I have the choice, I always prefer making something over buying the packaged version, but at the same time, I’d rather not slave over the recipe for hours and hours…. ESPECIALLY if I’m going to be making it on a regular basis. With these bars, you can make them in less than 10 minutes, and they’ll last the entire week! Plus, they’re a great source of fibre with 4 grams per bar, and they’re low in sugar! There aren’t too many bars with that kind of nutritional breakdown…believe me! They have the perfect balance of healthy fats, complex carbohydrates and protein! So clear the cupboard of those packaged granola bars and try making your own! So much better!

Peanut Butter Protein Bars | Haute & Healthy Living

No-Bake Peanut Butter Protein Bars

Yield: Makes 8 bars

Ingredients

  • 2 cups large flake oats
  • 2 scoops vanilla protein powder
  • ½ cup natural peanut butter
  • ½ cup unsweetened almond milk (or regular milk)

Instructions

  1. In a large bowl, mix together the oats and vanilla protein powder. Next add the peanut butter and almond milk and stir until well combined.
  2. Line a 9-inch square baking pan with parchment paper and press the mixture into the pan with a spatula until equally distributed. Place the pan in the freezer for 30 minutes.
  3. Remove from freezer and cut the mixture into 8 equal bars. You may need to let it thaw out for a few minutes before you can cut through the bars.
  4. Place each bar in a little Ziploc bag or saran wrap and store in freezer.

Peanut Butter Protein Bars | Haute & Healthy Living

Nutrients per serving:

Servings: 8 • Calories: 219 • Fat: 10g • Carbohydrates: 20g • Fibre: 4g • Protein: 14 g • Sugar: 2 g • Sodium: 101 mg • Cholesterol • 101mg

Elysia, XOXO
Thai Coconut Shrimp Soup

This healthy soup is easy to make and packed full of flavour! Who needs takeout when you can make this Thai Coconut Shrimp Soup? 

Thai Coconut Shrimp Soup | Haute & Healthy Living

Ever since I moved in with Matt a few weeks ago, I’ve been on this huge recipe-experimenting kick. Since we both work full-time and generally don’t get home until 6 or 7pm, I was determined to plan all of our weeknight meals in advance to avoid coming home and getting all stressed out about what we could have for dinner. I make my weekly menu plan on Sunday, generate a grocery list, go shopping and do as much prep as possible on the weekend. I highly recommend this method..not only will it help you stay on track health-wise because you’ll be less likely to go for those processed convenience foods, but it will also save you so much time and stress in the long run! Plus, it can help save money because you’ll know exactly what you need to buy at the grocery store!

Thai Coconut Shrimp Soup | Haute & Healthy Living

One of the recipes that has become a regular item on our menu rotation is this Thai Coconut Shrimp Soup. It is SO delicious and tastes just like take-out! It’s very filling because it basically has the grains, protein and vegetables all packed in one mouth-watering bowl of soup. I also love that it’s SO easy to prepare! We can basically come home, get it all cooking up in the pot and eat within 30 minutes! These types of recipes are my new favourite weeknight meals. Easy, stress-free and healthy!

Thai Coconut Shrimp Soup | Haute & Healthy Living

Thai Coconut Shrimp Soup

Yield: Makes 5 servings

Ingredients

  • ½ cup uncooked brown basmati rice
  • 1 tbsp. olive oil
  • 1 pound medium shrimp, peeled and deveined
  • Salt and freshly ground black pepper, to taste (optional)
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 1 tbsp. freshly grated ginger
  • 2 tbsp. red curry paste
  • 1 400mL can unsweetened coconut milk
  • 4 cups reduced sodium chicken broth
  • Juice of 1 lime
  • ½ cup fresh parsley leaves, chopped

Instructions

  1. In a medium saucepan, cook rice according to package instructions; set aside.
  2. Heat olive oil in a large stockpot over medium high heat. Add shrimp, salt and pepper, to taste (optional). Cook, stirring occasionally, until pink, about 2-3 minutes; set aside.
  3. Add garlic, onion and bell pepper to the stockpot. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in ginger until fragrant, about 1 minute.
  4. Whisk in curry paste until well combined, about 1 minute. Gradually whisk in coconut milk and chicken broth, and cook, whisking constantly, until incorporated, about 1-2 minutes.
  5. Bring to a boil; reduce heat and simmer until slightly thickened, about 8-10 minutes.
  6. Stir in rice, shrimp, lime juice and parsley.
  7. Serve immediately.

Adapted from Damn Delicious

Thai Coconut Shrimp Soup | Haute & Healthy Living

Servings: 5 • Calories: 381 • Fat: 21 g • Carbohydrates: 22 g • Fibre: 1 g • Protein: 25 g • Sugar: 5 g • Sodium: 431 mg • Cholesterol: 176 mg

Elysia, XOXO
Chocolate Zucchini Muffins

These healthy chocolate zucchini muffins are packed full of moisture and are significantly lower in sugar and fat than the store-bought varieties. Plus, they can easily be made vegan by subbing regular milk for a milk alternative! They definitely come in handy when packing those lunch boxes!

So I’ve been continuing on with my muffin experiment on a quest to get Matt to NOT eat the store-bought muffins full of junk. This week’s experiment were these chocolate zucchini muffins. Matt gave them an A+ so I added them to our monthly muffin rotation. We froze up this batch and they have definitely been coming in handy for packing lunches! What I love about these muffins is first of all…they’re chocolate. Enough said??

Chocolate Zucchini Muffins | Haute & Healthy Living

Also, they’re packed full of moisture due to the presence of the zucchini. For those hesitant about sticking a bunch of zucchini into chocolate muffins, I swear you don’t even taste it! It’s a great way to prevent muffins from going all dry, AND to add some extra nutrients and fibre!

Chocolate Zucchini Muffins | Haute & Healthy Living

To top it all off, did you happen to notice the remarkable sugar content of these muffins?? Only 6 grams of sugar per muffin…that’s practically unheard of! Definitely beats the 30 grams of sugar that you’d normally find in the store-bought muffins.

Muffins don’t get much healthier than these!!

Chocolate Zucchini Muffins

Yield: 12 muffins

Ingredients

  • 1 tbsp. chia seeds
  • 1 ¼ cup skim milk (or milk alternative)
  • 2 tsp. lemon juice
  • 2 cups whole-wheat pastry flour
  • ½ cup maple syrup
  • 1/3 cup unsweetened cocoa powder
  • 1 ½ tsp. baking soda
  • 1 ½ tsp. baking powder
  • ½ tsp. salt
  • 1 tsp. vanilla extract
  • ½ cup walnuts, chopped
  • 1 cup shredded zucchini
  • 1/3 cup dark chocolate chips (optional)

Instructions

  1. Preheat the oven to 350 degrees F. Lightly grease muffin tin with cooking spray or oil.
  2. In a small bowl, stir together chia seeds and 3 tablespoons of water. Set aside.
  3. In a medium bowl, combine the milk and lemon juice. Set aside.
  4. In a large bowl, combine the flour, cocoa powder, baking powder, baking soda and salt.
  5. To the bowl with the milk and vinegar mixture, stir in the chia seed mixture, the maple syrup, and vanilla extract. Pour the milk mixture over the flour mixture and stir until just combined, being careful not to over mix. Fold in the walnuts, shredded zucchini, and chocolate chips (if using).
  6. Distribute the batter equally between the muffin tin wells. Bake for 15 to 17 minutes, or until a toothpick inserted into the centre of the muffin comes out clean. Allow the muffins to cool for 5 minutes.
  7. Run a knife around the edges of the muffins to release them from the pan and transfer them to a rack to cool completely.

Chocolate Zucchini Muffins | Haute & Healthy Living Chocolate Zucchini Muffins | Haute & Healthy Living

Nutrients per serving:

Servings: 12 • Calories: 124 • Fat: 4g • Carbohydrates: 21g • Fibre: 3 g • Protein: 4 g • Sugar: 6 g • Sodium: 344 mg • Cholesterol: 0 mg

Elysia, XOXO
Falafels

Go for a meatless meal with these delicious and healthy falafels! Perfect vegetarian option for the whole family! 

I went through this spell over the past month or so where I just wasn’t feeling the meat. I was really bored of the chicken, beef and pork and started craving more vegetarian options. I’ve always loved falafels, and I remember when I was a kid, one of my favourite things to get when I was eating out was a falafel pita. There’s just so much flavour packed into those little falafel patties!

 

Last week, I whipped up a batch of these falafels and Matt and I were eating them like crazy! They taste great on pitas with hummus, or even just as a snack dipped in some tzatziki or hummus! As an added bonus, they are a great source of protein and fibre, which makes them super filling. This recipe makes about 24 falafels, so I highly recommend that you whip up the whole batch and store any extras in the freezer for a quick and easy meal or snack! Between the two of us, they didn’t last long!

 

Falafels

Yield: Makes approximately 24 falafels (about 6 servings)

Ingredients

  • 2 (540mL) cans chickpeas (or 3 cups cooked chickpeas, rinsed and drained)
  • 1 small onion, chopped
  • 4 cloves of garlic, chopped
  • 1 small handful of fresh cilantro
  • 1 small handful of fresh parsley
  • 1 tbsp. olive oil
  • 1 tbsp. lemon juice
  • 1 tbsp. ground cumin
  • 2 tsp. ground coriander
  • 1 tsp. salt
  • 1 tsp. baking soda

Instructions

  1. Combine all of the ingredients in a food processor. Process until broken down but still a little chunky.
  2. Form the falafel mixture into approximately 24 small thick patties.
  3. Place the patties on a plate, then cover and refrigerate for at least 1 hour. Alternatively, you can put the patties in the freezer for 20-30 minutes.
  4. Preheat the oven to 400. Spray a baking sheet with cooking spray. Remove falafel patties from the fridge or freezer and space them out evenly on the prepared pan.
  5. Bake at 400 degrees F for 35-40 minutes, or until slightly browned and firm. If any of the patties fall apart a little, carefully use the spatula and your hand to smush them back together.
  6. Once they are finished cooking, remove the falafel patties and let cool for a couple minutes on the pan. Serve on a whole wheat pita with hummus and lots of chopped vegetables or with a salad!

Adapted from Family Food on the Table

 

Nutrients per serving: (per 4 falafels)

Servings: 6 • Calories: 148 • Fat: 7 g • Carbohydrates: 19 g • Fibre: 5 g • Protein: 6 g • Sugar: 4 g • Sodium: 379 mg • Cholesterol: 0 mg

Elysia, XOXO