Roasted Cauliflower with Tahini Ranch

Roasted Cauliflower with Tahini Ranch

Ingredients
  

  • TAHINI RANCH
  • ¾ cup whole-milk Greek yogurt
  • ¾ cup buttermilk
  • ¼ cup tahini
  • 2 tablespoons lemon juice
  • ¼ cup minced fresh dill
  • ¼ cup minced fresh chives
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 garlic clove finely grated
  • Kosher salt to taste
  • CAULIFLOWER
  • 2 medium heads cauliflower broken into florets
  • ½ cup extra-virgin olive oil
  • 1 teaspoon Aleppo pepper
  • Kosher salt to taste
  • Freshly chopped dill and chives for garnish

Instructions
 

  • MAKE THE TAHINI RANCH: In a medium bowl, whisk together the Greek yogurt, buttermilk, tahini, lemon juice, dill, chives, onion powder, garlic powder, garlic clove and kosher salt. Set aside.
  • PREPARE THE CAULIFLOWER: Preheat the oven to 450°F. On a sheet pan, toss the cauliflower with the olive oil, Aleppo pepper and salt to coat.
  • Roast, tossing halfway through, until the cauliflower is golden and tender, 30 to 35 minutes. Transfer to a platter and drizzle with the tahini ranch. Garnish with the chopped herbs and serve.

Notes

Tahini Ranch
81 calories
6g fat
5g carbs
4g protein
0g sugars
Cauliflower
157 calories
14g fat
7g carbs
3g protein
3g sugars

Baked Avocado fries.

Baked Avocado Fries

Baked avocado fries are coated with a delicious almond crust. The creamy chipotle dipping sauce is a must! Give this paleo and gluten free recipe a try!

Ingredients
  

  • Avocado fries:
  • Avocado oil spray
  • 1 large avocado ripe but firm
  • 1/2 cup almond meal
  • 1/2 teaspoon Diamond Crystal kosher salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • 1 egg
  • Chipotle Dipping Sauce:
  • 1/4 cup avocado oil mayonnaise
  • 2 tablespoons sour cream
  • 1 teaspoon chipotle pepper sauce

Instructions
 

  • Preheat oven to 450 degrees F. Line a rimmed baking dish with parchment paper and spray the parchment with oil.
  • Cut the avocado lengthwise and twist the halves to separate. Remove the pit with a spoon. With your fingers, gently peel the skin off. Cut the peeled avocado into wedges, as shown in the video below.
  • In a small bowl, mix the almond meal, kosher salt, garlic powder and chili powder.
  • In another small bowl, lightly beat the egg.
  • Dip each avocado slice in the beaten egg, then dredge in the seasoned almond meal on all sides. Use one hand for the egg bowl and the second hand for the flour.
  • Place the coated avocado fries on the prepared baking sheet. Lightly spray them with avocado oil. Bake until golden, about 15 minutes.
  • Meanwhile, make the dipping sauce by mixing the sauce ingredients in a small bowl.
  • Remove the baked avocado fries to a serving platter. Serve immediately, with the chipotle dipping sauce.

Cherry Chocolate goodness shake!

Cherry, chocolate goodness shake!

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake

Ingredients
  

  • 12 oz water milk, or yogurt
  • 2 scoops chocolate flavored protein powder
  • 2 cups of sweet dark cherries pits removed
  • 1 cups of spinach
  • 1 tbsp of walnuts
  • 1 tbsp ground flax
  • 1 tbsp cacao nibs or dark cocoa powde

Instructions
 

  • BLEND

Notes

530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)

Summertime blast watermelon smoothie.

Summertime Blast

The combo of melon, basil, and pineapple makes the shake super refreshing,

Ingredients
  

  • 2/3 cup seedless watermelon
  • 2 tsp lemon juice
  • 1/2 cantaloupe
  • 1 banana
  • 1/4 cup pineapple
  • 2/3 cup ice
  • 4 to 5 fresh basil leaves

Instructions
 

  • BLEND

Notes

182 calories, 3 g protein, 1 g fat, 47 g carbohydrates, 5 g fiber

Chocolate-peanut butter smoothie.

Choco-Peanut Butter Smoothie

Smoothies are a great way to satisfy a sweet tooth with something a little healthier. They’re a great way to start the day because they are filling, delicious, and often better for you than the high sugared cereals!

Ingredients
  

  • 1 tbsp All-natural peanut butter
  • 1 cup 1% chocolate milk
  • ½ cup low fat vanilla yogurt
  • 1 Banana
  • 3 ice cubes
  • water as need to achieve consistency

Instructions
 

  • Combine all ingredients in a blender.
  • Blend until smooth.

Notes

NUTRITION FACTS
Servings: 1
Serving Size: 1 smoothie
Total Calories 435
Carbohydrate 66 g
Total Fat 8 g
Protein 16 g
Fiber 4 g
Prep Time: 5
Cook Time: 0
Tips and Hints:
 Use extra milk instead of water to boost up calories, calcium and
vitamin D.
 Nutritional information may vary slightly depending on yogurt brand
use.

Green smoothie.

Green Smoothie

Use in recovery for a shot of antioxidant nutrients especially when volume/load is high.Tips:Try adding other green herbs such as parsley or a healthy fat such as avocado. Increase the ginger if you love a spicy hit or if you are trying to avoid a cold. Add fresh turmeric root (available at the Root Cellar) or turmeric spice for additional anti-inflammatory benefits.

Ingredients
  

  • 3-4 ice cubes
  • 1 cored apple
  • 1 – 2 large handfuls of spinach or kale
  • the juice of a lime
  • ½ – 1 inch of fresh or frozen ginger grated
  • 3 or 4 inches of English cucumber
  • Water coconut water, kombutcha, apple juice

Instructions
 

  • Add water, coconut water, kombutcha or apple juice into a blender – add as much as you need to achieve
  • your desired consistency – blend well
  • Optional:
  • Add lime zest or another apple and a dolop of honey if you want it sweeter.

Breakfast Smoothie

Breakfast Smoothie

Cook Time 2 mins
Total Time 2 mins
Course Breakfast, Snack

Ingredients
  

  • 2 cups Frozen Berries
  • 1 cup Unsweetened Almond Milk
  • 4 tbsp Hemp Seeds
  • 2 tbsp Chia Seeds
  • 2 Scoops Protein Powder Your choice of flavour

Instructions
 

  • Fill a blender (or magic bullet or whatever) with the frozen berries
  • Add chia, hemp seeds, protein powder and almond milk
  • Continue to blend until smooth, and divide into two glasses

Notes

Substitute Almond Milk for Canned Coconut Milk, if you are looking for a meal with more calories/fat
Feeling Fancy? Turn your smoothie into a smoothie bowl by pouring smoothie mix into a bowl. Top with fresh or frozen berries and sprinkle with hemp seeds and chia seeds. Add nuts for extra flavour, texture and fat! 
Keyword breakfast smoothie, smoothie

Cashew Strawberry Cream Smoothie

Cashew Strawberry Cream Smoothie

Cook Time 4 mins
Total Time 4 mins
Course Breakfast, Dessert, Snack
Servings 1

Ingredients
  

  • ½ cup Coconut Water
  • ½ cup Water
  • ½ cup Raw Cashews
  • ½ cup Ice Cubes
  • ¼ cup Frozen Strawberries
  • 1/8 tsp Pure Vanilla Extract
  • 2 Dates

Instructions
 

  • Place the cashews with water in a blender along with the ice cubes, strawberries, vanilla and dates and blend until smooth.
Keyword breakfast smoothie, vegan, vegan breakfast, vegan snack

Blueberry Carrot Smoothie

Blueberry Carrot Smoothie

Cook Time 4 mins
Total Time 4 mins
Course Breakfast, Snack
Servings 1

Ingredients
  

  • 1 cup Frozen Blueberries
  • 1 Carrot Peeled & Sliced
  • 2 tbsp Cashews
  • 1 cup Spinach
  • 1 Scoop Protein Powder
  • ½ cup Unsweetened Almond Milk
  • ½ cup Ice Cubes

Instructions
 

  • Place all the ingredients in a blender and blend on high until smooth.
Keyword breakfast smoothie, quick breakfast, vegetarian breakfast