February 2016 Archive

Life is Good Free Printable
Life is good

This past weekend was so full of inspiration that I couldn’t help but break away from the recipes and share some inspiring words with you today! Yesterday, I met up with my future cousin-in-law over at Bre Creative and we got talking about life and all things creative! Bre just happens to be a very talented graphic designer and entrepreneur and has been such an inspiration to me because she is SO talented and filled with so much passion and wisdom. Lately I’ve been picking her brain about graphic design since I LOVE pretty fonts and design…. anything with florals, pastels and a feminine touch makes me light up inside! We got playing around with some creative designs during our chat and came up with this gorgeous printable!

It was ultimately inspired by Bre’s mantra. Whenever she feels stressed out or down about life, she says these three simple words to herself…. “life is good.” Try it, it has an instant calming effect and reminds you that no matter what obstacles you might face in the day, there are so many things to be grateful for! I am totally adopting this mantra.

It’s such a good reminder to cherish the little things in life. I thought it was such a great mantra that I decided to offer it as a free printable! I will definitely be framing it and putting it up on the wall in my office to constantly remind myself that life IS good!

Hope you enjoy!!!

Download Printable Here

P.S. The gorgeous florals in this printable are from Angie Makes …love her stuff!

Elysia, XOXO
Mediterranean Chickpea Salad

This healthy Mediterranean Chickpea salad is one of my top vegetarian recipe picks! It’s simple to prepare, packed full of nutrients and bursting with flavour! 

Mediterranean Chickpea Salad | Haute & Healthy Living

When I was doing my undergrad in nutrition, one of the courses that I had to take was a restaurant course. It wasn’t just a matter of learning about how a restaurant operated though….the students actually RAN the restaurant. That’s right….we had real live people come and eat at our restaurant. It was actually a pretty cool experience that taught me A LOT, even though the head chef was terrifying….. and made me cry on a few occasions (think Gordon Ramsay…eeek). Yeah, I’m a big suck.

Mediterranean Chickpea Salad | Haute & Healthy Living

The way that it worked is on a team, we basically had to determine our restaurant theme, plan the menu, decorate the venue, train our staff (AKA our fellow classmates) and run a real live restaurant on our designated night. My restaurant was called “Memories of the Mediterranean” and everything on the menu was inspired by flavours of the Mediterranean. The appetizer that we created was this Mediterranean Chickpea Salad served on crusty garlic bread to make a Mediterranean bruschetta. Boy, was it good! Since my restaurant operating days, this Mediterranean Chickpea Salad has been one of my favourite vegetarian dishes to whip up.

Mediterranean Chickpea Salad | Haute & Healthy Living

I love having it on a bed of spinach for a quick and healthy lunch, but you could definitely top it up on some crusty garlic bread or serve it with crispy pita chips to make an awesome appetizer. When I say this dish is easy, I mean SUPER easy. It takes less than 15 minutes to prepare, and has the most incredible flavours! It’s packed full of fibre and protein, which will keep you feeling full for hours! I recommend making up a big batch of this recipe and keeping it in the fridge for up to four days. Just scoop some out and you’re all set for lunch!

Mediterranean Chickpea Salad

Yield: Makes 3 servings

Ingredients

  • 1 tbsp. olive oil
  • 1 can (250 mL) no salt-added chickpeas, rinsed and drained
  • ½ red onion, diced
  • 1 red pepper, sliced
  • 2 cloves garlic, minced
  • Large handful parsley leaves, finely chopped
  • Juice of half a lemon
  • ½-1 tsp. red pepper flakes (depending on how spicy you like it)
  • ½ cup light feta cheese
  • Salt and pepper, to taste (optional)

Instructions

  1. Heat olive oil in frying pan. Add onion and red pepper and cook, stirring over medium heat for 6-8 minutes. Stir in chickpeas. Squeeze lemon juice and add parsley, and salt and pepper to taste (optional).
  2. Warm the chickpeas through, and then pour into a large bowl and allow to sit for a few minutes. Add feta cheese and toss lightly.

Mediterranean Chickpea Salad | Haute & Healthy Living

Nutrients per serving:

Servings: 3 • Calories: 269 • Fat: 12 g • Carbohydrates: 29 g • Fibre: 6 g • Protein: 14 g • Sugar: 2 g • Sodium: 300 mg • Cholesterol: 10 mg

Elysia, XOXO
Chicken Asparagus Rolls with Green Pea Puree

These chicken asparagus rolls topped with a smooth and creamy green pea puree are the definition of healthy gourmet food! They are super easy to prepare and are packed with flavour. Perfect way to impress your guests!

 Chicken Asparagus Rolls | Haute & Healthy Living

These days I’m all about quick and easy meals. Even though I’m working a lot closer to home than I was last month, I’m still feeling the crunch in the evening to go to the gym, make dinner, clean up…..and maybe relax for an hour? Is that too much to ask? There’s just not enough time in the evening. Who’s with me??

Chicken Asparagus Rolls | Haute & Healthy Living

My latest easy recipe on the menu are these Chicken Asparagus Rolls. I’ve been making these roll-ups for several years now and it is definitely one of my favourite recipes. I love it because it looks like a gourmet meal, but really isn’t complicated to make at all! In fact, I pretty much have the recipe memorized. And that green pea puree?? Out of this world! It totally makes the recipe. I just whip up the puree in my little magic bullet. Super easy! If you’re ever looking to impress your guests (or your family) and have next to zero time to prep, I would definitely recommend this recipe!

Chicken Asparagus Rolls with Green Pea Puree

Yield: Makes 3 servings

Ingredients

    Chicken Asparagus Rolls
  • 2 6 oz. chicken breasts
  • 4 strips low sodium turkey bacon
  • 2 tsp. Dijon mustard
  • 2 tbsp. honey
  • 8 asparagus pieces
  • Green Pea Puree
  • ½ cup frozen green peas
  • ½ cup plain non-fat Greek yogurt
  • 1 tbsp. olive oil
  • ¼ tsp. salt
  • ¼ tsp. garlic powder

Instructions

  1. Cut each chicken breast into three equal slices lengthwise. In a large bowl mix together pepper, mustard and honey. Add chicken slices to the bowl and toss to coat the slices with the honey mustard mixture. Let it marinate for 25 minutes.
  2. In the meantime, cook peas according to package directions. Drain, and put them into a blender or magic bullet with the Greek yogurt and olive oil. Blend for 2-3 minutes. Stop blender before adding salt and garlic powder. Blend again for one minute, until the puree is smooth. This puree can be kept in the refrigerator for five days, and you can freeze it up to three months.
  3. Preheat the oven to 375 degrees. Wash the asparagus and snap off the tough ends. To assemble the rolls, lay down one slice of turkey bacon on a flat surface and place the chicken strip on top. Place one asparagus stick on the top of the chicken strip and start rolling it so that the asparagus is in the centre of the roll.
  4. Once the roll is ready, use a couple of wooden toothpicks to secure the turkey bacon—ensure the picks are placed in such a way the chicken strip maintains its shape around the roll. Bake rolls for 25 minutes, or until cooked through.

Nutrients per serving (for 2 rolls):

Servings: 3 • Calories: 282 • Fat: 10 g • Carbohydrates: 14 g • Fibre: 1 g • Protein: 34 g • Sugar: 11 g • Sodium: 666 mg • Cholesterol: 92 mg

Elysia, XOXO
Raspberry Banana Protein Smoothie

This raspberry banana smoothie is packed full of protein and fibre and makes the perfect on-the-go breakfast or snack! 

Raspberry Banana Protein Smoothie | Haute & Healthy Living

The other day, Matt mentioned to me that lately he’s been running out of snack ideas to bring to work. He generally likes to go to the gym right from work, but he mentioned that he doesn’t normally have anything to eat before he goes to the gym. Big problem-o! I would konk out on the gym floor if I didn’t have a snack before my work out! I recently found out that he really loves smoothies and used to make them all the time, but for whatever reason, hasn’t been drinking them since moving into his new house. Sooo naturally, I suggested he fuel up with a smoothie.

Raspberry Banana Protein Smoothie | Haute & Healthy Living

Now I also happen to know that his favourite fruits are bananas and raspberries, so I paired them up into a smoothie! Voila! A quick and easy snack idea that’s full of fibre, protein, omega-3s, vitamin C and potassium. If all of those nutrients won’t fuel you up, I don’t know what will! When I made up a batch, I kept half of the smooth in a jar in the fridge and hours later, it was still good to go! I suggest whipping up a batch and keeping it in the fridge so that you have a ready-made grab-and-go snack!

Raspberry Banana Protein Smoothie

Yield: Makes 2 servings

Ingredients

  • 1 cup frozen raspberries
  • ½ ripe banana
  • 2 cups unsweetened almond milk
  • 2 tbsp. chia seeds
  • 1 scoop vanilla protein powder
  • 1 tbsp. honey (optional if not using protein powder)

Instructions

  1. Add all of the ingredients to a blender and pulse until smooth and creamy.

Raspberry Banana Protein Smoothie | Haute & Healthy Living

Nutrients per serving:

Servings: 2 • Calories: 226 • Fat: 8 g • Carbohydrates: 20 g • Fibre: 11 g • Protein: 22 g • Sugar: 6 g • Sodium: 203 mg • Cholesterol: 3 mg

Elysia, XOXO