1 pieces sprouted grain bread
Butter for light spreading on bread
Salt and pepper, to taste
1. Lightly butter both slices of bread and lay in a low-medium heated frying pan or skillet.
2. Take a small juice glass and cut a hole into the centre of the slice of bread, removing the piece and laying beside bread in frying pan.
3. Crack egg and pour into the hole of the bread and let cook. Break the yolk if desired.
4. When bread is nicely toasted on bottom side and egg is partially cooked carefully flip over to cook on other side as well. Don’t forget to flip the little centre piece as well.
5. When this has reached your preferred level of being cooked, remove from pan.
6. Sprinkle with salt and pepper and eat when warm. If yolk is soft you can dip your little centre piece in.
7. You can use salsa as a healthy condiment choice as well.
1 head of cauliflower, chopped
¼ med red onion, diced
1 large tomato, diced
1 cup corn kernels, rinsed
½ cup chopped cilantro
Juice and zest of 1 lime
1 TBSP coconut oil, melted
2 cloves garlic, minced
2 tsp cumin
1 tsp Salt
Pepper to taste
1-2 oz. white cheddar cheese, grated (optional)
1. Chop cauliflower into bite-size chunks and toss with chopped cilantro
2. Mix lime juice, zest, garlic, coconut oil, cumin, salt and pepper
3. Pour sauce over the cauliflower and let marinade for an hour or more
4. Toss into a oven safe dish (9×11 works well)
5. Add corn, onion and tomato and bake in 425* oven for desired length. I recommend about 20 minutes so the cauliflower doesn’t get too soft.
6. Sprinkle additional salt and/or pepper, as needed
7. If using cheese, grate and sprinkle on top and put back in oven for 5 more minutes til melted.
Vitamin C, also known as ascorbic acid, is a water-soluble nutrient that acts as an antioxidant within the body, which means it helps by protecting cells from damage caused by free radicals. Free radicals are compounds formed when our bodies convert food into energy, but also from environmental exposures such as cigarette smoke, air pollution, and ultraviolet light from the sun. The body also needs vitamin C to make collagen, a protein required to help wounds heal. Vitamin C also improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body against disease.
Fruits and vegetables are the best sources of vitamin C, and by consuming a variety of these, you will easily be able to fulfill your body’s needs. Most commonly, people turn to citrus fruits, such as oranges and grapefruit, as well as red and green peppers and kiwi. Other good choices include strawberries, cantaloupe, broccoli, baked potatoes, and tomatoes. Some foods and beverages are fortified with vitamin C, however, it is recommended to obtain your vitamin C from actual food when possible, and not from supplement.
Vitamin C deficiency is rare in Canada, though people who get little or no vitamin C (below about 10 mg per day) for many weeks can develop scurvy, which includes inflammation and bleeding of the gums and poor wound healing. People with certain medical conditions such as severe malabsorption, some types of cancer, and kidney disease requiring hemodialysis may also be deficient in vitamin C.
If deficient, vitamin C is available as a dietary supplement on its own, or in a blend with other nutrients. It is often found as ascorbic acid, but can be found in other forms as well. All multivitamins will contain vitamin C and is a great source to insure that you are meeting all your nutritional requirements that you are not obtaining from your food.
QUINOA PROTEIN PANCAKES w/ FRUIT SAUCE
1 cup quinoa flakes
1 tsp cinnamon
1 tsp vanilla extract
1/3 cup hemp hearts
1/3 cup ground flax seed
½ tsp baking soda
Pinch of salt
1 cup almond beverage or beverage of choice
1 TBSP coconut oil for skillet
1 cup berries (fresh or frozen)
1 TBSP pure maple syrup
1 tsp whole grain flour
1. Grind quinoa flakes in a coffee grinder or food processor til fine
2. Add cinnamon, vanilla extract, hemp hearts, ground flax seed, baking soda and pinch of salt. Stir to combine well.
3. Add almond beverage and eggs. Mix together well.
4. Heat skillet and grease with coconut oil. Pour pancake batter into pan, making 4” pancakes.
5. In saucepan on stove heat berries and mash them as they warm up. Add maple syrup and let it blend well. Add whole grain flour to help reduce liquid and reach a desired consistency (if desired)
6. Plate the pancakes and pour fruit sauce on top. Serve warm.
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Vegetarian Stuffed Zucchini
Prep time:25 mins
Cook time:25 mins
Total time:1 hour
2 medium zucchini squash
2 tablespoons extra virgin olive oil
½ cup diced Vidalia or other sweet onion
2 medium garlic cloves minced
1 cup sweet red pepper, diced
1 cup diced mushrooms , diced
1 teaspoon dried oregano
1 teaspoon dried basil
2 tablespoons fresh chopped parsley or cilantro
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1 cup cooked quinoa or brown basmati rice
¼ cup grated Parmesan cheese or crumbled goat feta (optional)
Additional cheese to sprinkle over cooked squash, if desired
- Preheat oven to 375 degrees
- Trim stem end from squash. Cut in half lengthwise. Using a spoon, carefully dig the seeds out of the zucchini creating the boat. Leave some zucchini flesh so don’t go too deep. Set aside in baking dish.
- Dice up the onions, red pepper and mushrooms nice and small.
- Add minced garlic and diced vegetables into pan and saute till slightly softened.
- Mix sauted vegetables with the quinoa or rice. Add the oregano, basil, parsley/cilantro, salt and pepper.
- Fill the boats with vegetable mixture. Sprinkle with cheese if desired.
- Drizzle with olive oil and bake in oven for 20 minutes (longer bake time is using larger zucchini). Remove and sprinkle additional cheese if desired. Bake for another 5 minutes. Do not over bake or they will be soggy.
CUCUMBER & CARROT SALAD
1 large cucumber, into quarter slices
2 large carrots, sliced or grated
½ cup green onion, sliced
¼ cup chopped cilantro
1 clove garlic, minced, chopped or grated
1 inch ginger, peeled and grated
2 TBSP lemon juice
2 TBSP olive oil or sesame oil
1 TBSP Dijon mustard
½ tsp cumin
1 tsp honey
Salt and pepper to taste
Feta cheese (optional)
- Combine cucumber, carrot and green onion in a bowl and toss well together
- Mix remaining ingredients together in a small bowl and toss over vegetables.
- Chill in fridge for an hour.
- Add feta cheese if desired.