Browsing Tag

turkey

Veggie Burgers

I have to say my meal prep game has been strong and consistent for a few years now. I’ve mastered the act of big batch cooking and it typically sets me up for a successful week.  However, while my prep work does allow me to throw together easy meals, I still do wish I was better at making recipes.

The problem with making recipes for me is that it changes my whole grocery shop and cooking routine. Right now I can mindlessly shop a grocery store getting exactly what I need for the week. But if I am shopping for a specific recipe, for some reason I will be in the grocery store for twice as long, looking for ingredients I don’t normally cook with. 

Therefore, any type of home cooking for me always means the same thing: baked chicken, roasted veggies, cooked grains and hard boiled eggs. Throw them altogether in a bowl and that’s as close to a recipe as I’ll get.

Yet now that I work from home, I feel like my beautiful, dust-covered cookbooks are just staring at me, begging me to open them and try a recipe. So the other day I picked up the Oh She Glows cookbook by vegan master chef Angela Liddon and browsed the picture perfect pages for a recipe that didn’t require me buying a whole new pantry.  

I decided to go for her veggie burgers and changed up the recipe to incorporate what I already had at home. This meant substituting breadcrumbs with my all time favourite snack, Mary’s Organic Crackers. A long with a few other tweaks, the recipe turned out delicious and at the end of the day, it wasn’t too much of a hassle to change up my grocery shopping routine. 

Veggie Burgers
Serves 8
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Prep Time
25 min
Prep Time
25 min
Ingredients
  1. 3 tablespoons ground flaxseed
  2. 1 cup chickpeas
  3. 1 cup red kidney beans
  4. 1 cup grated carrots
  5. 1/3 cup finely chopped parsley
  6. 2 garlic cloves
  7. 1/2 cup sunflower seeds
  8. 3/4 cups gluten free rolled oats processed into flour
  9. 3/4 cups Mary's Organic Crackers (or other crackers of choice) processed into "bread crumbs"
  10. 2 tablespoons tamari
  11. 1 teaspoon chili powder
  12. 1 teaspoon Italian seasoning
  13. 1 teaspoon cumin
  14. Salt & pepper to taste
Instructions
  1. Preheat oven to 350 degrees fahrenheit and line baking sheet with parchment paper.
  2. In a small bowl, combine flaxseed with 1/3 cup warm water and set aside until thickened.
  3. In large bowl combine all ingredients with flaxseed mixture and mix until well combined.
  4. Form 8 patties out of the mixture with wet hands to avoid stickiness.
  5. Bake for 15 minutes or until golden brown, flip and bake for another 15 to 20 minutes.
Adapted from Oh She Glows "Our Perfect Veggie Burger"
Kale & Krunches http://kaleandkrunches.com/

 

Healthy Thanksgiving Blogger Recipes

Although it isn’t technically thanksgiving in Canada, I can’t help but feel inspired and festive around this time of year. Maybe it’s all of the drool-worthy turkey photos flooding my Instagram feed or maybe it’s the Christmas music playing on every radio station. Whatever the cause, by mid-November, I am officially in the holiday spirit.

With this gleeful attitude also comes a lot of reflection and when I look back on this year, I have so much to be thankful for; my friends, my family, my health, my country, my incredible followers/readers/K&K supporters and most importantly my husband. I really could go on and on about each of these things but at the risk of getting too emo (or boring you) I’ll get back to the point of this post, which is to share with you my favourite Thanksgiving recipes from some of my favourite bloggers!

I’d be lying if I said I’ve had the pleasure (and/or time) to whip up these delicious recipes this year but that doesn’t mean I didn’t have time to source some of my favourites for you. And while we regularly associate Thanksgiving dinners with turkey, mashed potatoes, gravy and subsequent food comas, there are certainly healthier and delicious alternatives that are within season and tradition.

So I present to you my top, healthy Thanksgiving recipes:

Sweet Potato Turkey Shepherd’s Pie from I Hart Nutrition

Roasted Butternut Squash and Kale Salad from The Garlic Pad

Butternut Squash Burger from Lee From America

Cauliflower Mashes Potatoes from The Minimalist Baker

Pumpkin Pie from Deliciously Ella 

 

I do not own these photos. All photos belong to their linked pages.

Sunday Prep

I get asked a lot about my meal prep – what do I make? how long does it take? etc, etc. If you have been reading this blog, you’ll see I have definitely been slacking in the “Sunday Prep Day” department the past few months but I was able to sneak in a little meal prep last week and I am excited to finally be able to share with you an example of what that looks like.

While I have a shelf full of aesthetically appealing cookbooks with their colourful and healthy recipes just staring at me, begging to be made, I don’t have much time these days to plan and shop according to specific recipes. This is something I will definitely make more of an effort to do in the new year but until then my beautiful Deliciously Ella and Oh She Glows hardcovers will need to collect a few more dust bunnies while I buy the simplest ingredients to make the most amount of food in the least amount of time. 

Keep in mind I am just cooking for my husband and myself. And it is also important to note that my extremely fit (swoon) hubby eats like a teenage caveman so this specific prep really only brought us to Wednesday…fail. That’s the thing with meal prepping – it is a lot of trial and error – sometimes I have way too much food that I can’t even get through and other times I am resorting back to UberEATS by Thursday. 

My strategy, while clearly not always accurate, starts with a look at my calendar to see how many dinners I will actually get to eat at home. Between balancing work, family and social engagements I find we sometimes only have 1-2 dinners at home. From there I try and make enough food for 5  days worth of breakfasts, lunches and snacks, all to be eaten at work, and then however many dinners we need. 

I will then grocery shop (in hopefully under 45 minutes) and as soon as I come home, pre-heat the oven so it’s ready to go once the groceries are unpacked. From start to clean up I would estimate I am in the kitchen for about 2 hours total.

Keep reading to find out how I prepare everything, what it was used for and how you can do your own quick and easy meal prep!

Grains & Carbs

Sweet Potatoes:

The first things I always prep are my sweet potatoes simply because they take the longest to bake. I buy 4 large ones, cut them into 2 inch cubes, drizzle a little olive oil on and toss with good salt and pepper. Spread them on a baking sheet and bake at 350 degrees for about 30 minutes (depending how strong your oven is). We eat them all week as either a side dish with dinner, or throw them in a salad for lunch.

Brown Rice:

I either make a pot of brown rice or quinoa depending on what I have in my pantry. I prepare approximately 2 cups dry which makes about 4 cups cooked. I try and limit my serving size to 1/2 cup for each meal. I love throwing rice and quinoa into salad, soup or just as a side dish with some Tamari sauce. 

Protein

Baked Chicken:

There’s nothing worse than a sad piece of dried up, grilled chicken, especially when you are trying to watch your diet. After so many attempts and experiments I think I have finally mastered the easiest way to make a simple and healthy piece of chicken that is actually juicy and flavourful. I always buy the club packs of organic boneless, skinless chicken breasts that are hormone and antibiotic free. It is definitely much more expensive but this is something I choose to spend my money on as it is important to me – don’t judge. I spread the chicken on a baking sheet with parchment paper so there is no need for non-stick oils and sprays. I then sprinkle on garlic powder, onion powder and dried herbs (about 2 tsps each), squeeze some fresh lemon on and add salt and pepper. So simple and so quick. Pop the sheet in the oven where your potatoes are already baking for about 30 minutes. Once they are fully cooked through, I let them cool and then cut the chicken into strips so it is easy to portion out and pack for lunch.

Ground Turkey:

I am really into ground meats these days and turkey is a great, lean option. Ground meat is so versatile and can be used in pasta sauces, lettuce wraps, chilies, the list goes on. Lately however, I have been making this easy mixture of turkey, onions and mushrooms and just throwing it over some grains or vegetables. It really is the quickest and easiest thing to make. Simply dice and saute 1 white onion with 1 tbsp olive oil in a pan, when the onions are soft add in the ground turkey meat. As it begins to brown, thrown in a pack of mushrooms. I add in a splash of Tamari, tiny bit of toasted sesame oil and a dash of brown rice vinegar. Done like dinner.

Hard Boiled Eggs:

Eggs are another item I choose to spend a little more money on. I go for eggs from pasture-fed, free run chickens. Hard boiling them is my favourite way to prepare them and I must add I am an eggshell peeling connoisseur. I typically pack 2 hard boiled eggs for breakfast along with a brown rice cake and some avocado. It’s a good mix of macro-nutrients that sorta keeps me full…until my pre-lunch snack (let’s be honest, nothing really keeps me full these days thanks to all the spin classes I teach). 

Fruits & Veggies:

I love having raw veggies and fruits already prepared in the fridge. They make the best snacks and prevent me from grabbing an unhealthier option. Problem is, they are by far the worst part about prepping. Between the washing, the peeling, the chopping – it actually makes a huge mess and takes the longest amount of time. It is definitely my least favourite part of meal prep. Saying that, I think they are actually the most important items to prep because I will be less likely to touch them if they are still sitting in their original form in the fridge. My favourites to make are kale (duh!) for salads, celery to dip in almond butter, carrots to eat with hummus and strawberries for something sweeter to snack on. 

I also love preparing roasted veggies as a side dish for dinner and usually gravitate towards broccoli and asparagus. I make them both in the fastest (read: laziest) way possible. Toss/brush some olive oil on, season with salt, pepper and dried minced garlic and pop in the oven for 20 minutes.  

As you can see, each dish is prepared in the quickest and simplest way to get me out of the kitchen and back to eating as soon as possible. I look forward to having more time in 2017 to experiment with proper recipes, but until then I will enjoy my baked chicken and roasted broccoli!