Healthy Recipes

Within our Monthly News Letter we include tried and true delicious healthy recipes.  If you would like to submit a recipe please forward it to info@globalfitnesskelowna.com

Granola-Yogurt Snack (Submitted by: Personal Trainer Stephanie Swaisland)

1 cup plain nonfat yogurt

1 small apple, cored and diced (or ½banana peeled and sliced)

½cup low fat granola

¼cup dried cranberries

2 tablespoons pumpkin seeds

In a medium bowl, combine the yogurt, apple, granola, cranberries and pumpkin seeds.  Serve at once.

Per serving:  235 Calories, 2g Total Fat, 0 g Saturated Fat, 2mg cholesterol, 138 mg Sodium, 46 g Total Carbohydrate, 3 g Dietary Fiber, 9g Protein, 239 mg Calcium

Makes 2 Servings

Black-Eyed Peas and Brown Rice (Makes 6 servings)

(Submitted by: Personal Trainer Stephanie Swaisland)

This recipe is loaded with Protein and Fiber.  Perfect for clean eating.

4 Cups  Cooked, cold, long-grain brown rice

1 ¼ Cup  Water

1  Onion chopped

2  Celery stocks

2  Garlic cloves, minced

¼tsp  Freshly ground pepper

3 Cups  Cooked black-eyed peas

1  Butternut squash, about one pound, peeled, seeded and cut into cubes

1  Red bell pepper, stemmed, seeded and finely chopped

½tsp  Hot pepper sauce

Put rice in a large bowl.  Gently separate the grains and break apart any lumps.  In a large frying pan, bring the water, onion, celery, garlic and pepper to a boil, stirring frequently.  Add the black-eyed peas and squash and return to a boil, again stirring frequently.  Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes.  Add the rice, bell pepper and hot-pepper sauce.  Simmer, stirring and tossing frequently, until heated through, about 5 minutes. To serve, transfer to a bowl.

268 Calories; 11g protein; 1g fat; 59g carbohydrates

Make Your Salads Exciting and Colourful! 

Flanagan Salad (Submitted by: Personal Trainer Sian Flanagan)

1 ½ cup of Spinach

1/3 red pepper ( about 4-5 slices)

4 sliced strawberries ( Can substitute apple)

2 tablespoons of pumpkin seeds

4-5 cucumber slices

(Can add a lean chicken breast to the side)

1 1/2 tablespoon of sunflower oil

½ small lemon (Squeezed)

1-2 teaspoons of honey

To prepare: Place oil in a small bowl, then add the lemon juice and honey. Use a fork to stir/ whip. 

Enjoy!

Ingredients

• 3 lbs chicken breast, cut in thin strips;
• 3 bell peppers;
• 3 onions, sliced;
• 2 tbsp oregano, chili powder, cumin and coriander;
• 6 chopped garlic cloves;
• Juice of 5 lemons;
• 4 tbsp cooking fat (coconut oil, tallow or ghee are excellent here);
• Butter lettuce to serve;
• You choice of toppings: diced tomatoes, fermented pickles, sauerkraut, sliced avocados, salsa, guacamole, mayonnaise and/or salsa verde;

Preparation

1. Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well;
2. If preparing ahead of time, let marinate in the refrigerator for about 4 hours.
3. When ready to cook, heat a large skillet on medium heat and cook the whole preparation with the cooking fat until the chicken is cooked through and the onion and bell pepper are soft.
4. Put the hot chicken preparation in a large bowl and let the people prepare their own fajitas on top of lettuce leaves with their favorite toppings.

Quinoa ("KEEN-WA") is the darling of the grains, and for good reason.

Actually not a grain but the seeds of the Chenopodium ("goosefoot") plant, quinoa contains all the amino acids our bodies can't produce themselves, meaning it serves as a complete protein source. Quinoa is gluten-free, high in minerals, lends great crunchy texture, a slight nutty taste and cooks up as easily as a pot of rice. What's not to love?

Quinoa and Barley Salad (by: Leslie Park)

Ingredients1/4 tsp (1 mL) salt2/3 cup (150 mL) barley2/3 cup (150 mL) quinoa, rinsed1 tbsp (15 mL) extra-virgin olive oil1/2 cup (125 mL) each finely diced carrot, celery, onion, sweet red pepper and zucchini1/2 cup (125 mL) finely diced cucumber1 tbsp (15 mL) each fresh parsley and mint1 tsp (5 mL) chopped fresh thymeGinger Vinaigrette:1/4 cup (60 mL) extra-virgin olive oil2 tbsp (30 mL) white wine vinegar1 tsp (5 mL) grated gingerroot1 tsp (5 mL) Dijon mustard1/4 tsp (1 mL) each salt and pepperPreparation In saucepan, bring 1-1/2 cups (375 mL) water and half of the salt to boil; add barley. Reduce heat; cover and simmer until tender and liquid is absorbed, about

40 minutes; let cool.

Meanwhile, in separate saucepan, bring 1 cup (250 mL) water and remaining salt to boil; add quinoa. Reduce heat; cover and simmer until tender and liquid is absorbed, about 15 minutes; let cool.

Meanwhile, in skillet, heat oil over medium heat; fry carrot, celery, onion, red pepper and zucchini, stirring occasionally, until tender-crisp, about 5 minutes. Let cool.

GINGER VINAIGRETTE: In glass measure, whisk together oil, vinegar, ginger, mustard, salt and pepper; set aside.

In large bowl, combine barley, quinoa, vegetable mixture, cucumber, parsley, mint and thyme; pour dressing over top and toss to coat. Serve immediately or cover and refrigerate for up to 24 hours.

Nutritional Info

Per serving: about                  -

cal  266 / fibre 4g

pro  5 g / chol 0g

total fat  13 g / sodium 224g

sat. fat  2 g / calcium 3

carb  35 g / iron 21

Power Cookies

By:  Global Fitness Instructor Robin Wallouch

 RRRYE BERRY SALAD

This recipe uses several vegetables available fresh at Farmer's Markets.  Cilantro, cucumber and red onions are all being harvested right now.  Check out your local Farmer's Market and enjoy the bounty!

2 cups water
1 cup rye kernels
1 cup cooked corn kernels
½ cup red onion, diced
½ cup long English cucumber, diced
¼ cup fresh cilantro, minced
¼ cup olive oil
1 tablespoons umeboshi vinegar
1 tablespoon umeboshi paste
(if you prefer, replace the last two ingredients with 2-3 tablespoons rice vinegar)
2 teaspoons honey
Juice of 1 lime
1 tablespoon Dijon mustard

            Bring water to boil in a medium sauce pan.  Add rinsed and drained rye berries.  Return to boil, then simmer for 1-2 hours depending on the texture you prefer.  Berries can be either slightly chewy or soft and fluffy and similar to rice.

            Add cooked corn kernels, onion, cucumber and cilantro to cooled berries.  In a separate bowl blend olive oil, vinegar, honey, lime juice, mustard and paste.  Fold into rye berry salad.

S MOKEY HUMMAS WITH TOASTED PITA

PALEO SIMPLE SHRIMP CURRY

12 - 16  SHRIMP

VEGETABLES OF YOUR CHOICE

1/2 CAN LIGHT COCONUT MILK

THINLY SLICED GINGER TO TASTE

MINCED GARLIC TO TASTE

BASIL TO TASTE

3 TABLESPOONS RED CURRY

1 TEASPOON FISH SAUCE

2 TABLESPOON COCONUT OIL

MELT COCONUT OIL AND SAUTE GINGER AND GARLIC.

TOSS IN VEGETABLES  STIR FOR FEW MINUTES

ADD COCONUT MILK, RED CURRY, FISH SAUCE -  MIX AND LET BUBBLE

ADD SHRIMP WHEN BUBBLING 

ADD BASIL

SO SIMPLE AND VERY TASTY!

RECIPE IS FROM CROSSFIT INTREPID