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Recipes

Mushroom Quinoa

Made a delicious turkey at thanksgiving but have no turkey left for soup? This is me right now. But it’s no reason not to make some delicious broth with the bones and leftover skin:)

Use your home cooked broth to make this delicious mushroom quinoa. Packed with nutrients both quinoa and mushrooms are a superfood! Quinoa has double the protein compared to other grain products. Mushrooms are rich in the B vitamins, riboflavin and niacin.

Makes 4 servings:

Cals per serving 228

Carbs 37g

Protein 12.5

Fat 4g

Ingredients:

1 cup tri colour quinoa

2 cups chicken or turkey broth

450g or 1 small package of mushrooms

2 cloves garlic

Salt and Pepper to taste

Cook quinoa in instant pot or stove top in the chicken broth. Chop up mushrooms until fine. Once quinoa nice and fluffy stir in mushrooms and microplane garlic into pot. Stir well until mushrooms wilt a bit. Add additional seasonings if preferred or top with your favourite cheeeeese:)

Enjoy!

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Lentil Tacos

So a couple months ago Blair came to me and said he is sick of meat and would just like to take a break on eating meat for a while…

My initial thought was “ohh god how am I going to manage this going into a shred phase“. A big part of going into a diet phase after weeks of reverse dieting is keeping your protein high high high.

The problem with plant based proteins is that for whatever protein you’re consuming you are probably consuming twice or sometimes three times the amount of carbohydrates as well. Not that carbohydrates are a bad thing but now you’re taking in twice the amount of calories.

I will admit though I have been doing well and have been very compliant with my protein intake. I’ve been supplementing ATLEAST one whey isolate protein shake and one casein protein shake per day to keep up with the protein intake.

This here has been my FAVOURITE plant based protein recipe, replacing our regular ground turkey taco Tuesdays. To add more protein to the recipe I’ll make sure I have enough fats available with my macros to add cheese to the tacos. If my fats are too low for cheese I will have a chocolate protein shake or protein pudding for dessert!

I honestly don’t think I will go back to ground turkey tacos… These have been SOOO good and have lots of options for topping mix ups as well. In the picture here you will see raw chopped mushrooms but I’ve done them with sautéed peppers, chopped scallions, roasted cauliflower, chopped lettuce, or spinach.

Here is the base of this recipe:

Calories per 1 taco 135

Carbs 16g

Protein 5g

Fat 6g

Ingredients:

1 tbsp Extra virgin olive oil

1/2 cup dry lentils

3 tsp cumin

1 tsp chilli powder

1 tsp garlic salt

1 taco hard shell

Cook shells according to package. Heat a sauce pan to medium heat and pour olive oil into pan. Toss lentils in olive oil so coated and sprinkle in seasonings and toss and roast a bit until starts to sizzle. Pour in 1/2 cup water, stir and simmer until lentils balloon up/soften. I like my lentils a little chewy but can cook until desired texture.

Scoop lentils into shells and add whatever you like! Salsa, greek yogurt, cheese, veggies, avocado etc. Get creative and enjoy!:)

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Recipes

Hearty Rosemary Vegetable Soup

I dub theeee homemade soup the ultimate isolation comfort food. This soup is a cross between a soup and a stew. I like my soups nice and thick and hearty and this one turned out perfect.

To be completely honest I didn’t make this recipe with the intentions of blogging it or putting it on my site buttt… It turned out so well I just had to share.

There is a secret recipe to this soup though. Not all will have this ingredient but if you do it really takes the soup to a new level. Adding a little source of fat to any broth type of soup will give it a hint of creaminess and bring out the other flavours as well if salted just right.

What is my secret ingredient you ask?

This fourth and heart Himalayan pink salt grass fed ghee butter. Sooo delicious!

If you don’t have this product you can replace with any other margarine or butter.

This is a great and easy slow cooker meal that is super comforting for the whole family to enjoy!

Serves 6 big bowls

Cals per serving 260

Carbs 40g

Fat 9g

Protein 10g

Ingredients:

3 medium russet or white potatoes

5 medium carrots

½ cup lentils

1 can chickpeas

4 tsp oxo chicken in a mug (or 4 cups chicken stock instead of water)

4 cups water

2 tbsp rosemary

Salt and pepper to taste

2 tbsp ghee

Chop potatoes and carrots into little cube sized pieces. Place into a slow cooker along with either water and chicken in a mug OR chicken stock. Add chickpeas and rosemary and stir. Set slow cooker for 7 hours on medium to low setting. Stir every couple hours if you can. One hour prior to the soup finishing add lentils and stir. Once the soup is finished and veggies are tender melt the ghee butter in and salt and pepper to taste.

Enjoy!!!

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Recipes

Chicken Zucchini Quinoa Casserole

Sooo some of you may have seen me demo this on my instagram page the other day. I literally made it up on the spot with leftover things I had kicking around in my fridge and freezer. I did not anticipate it turning out like it did.

So freakin delicious!! It’s packed with protein. The spiralled zucchini made it totally fun too. A great an easy meal to take with a couple different moving parts.

To break this meal down into prepped steps so your not doing all at once here is what you do:

In the morning throw the chicken in the slow cooker with ingredients listed and cook all day until chicken is shreddable.

In the morning you can also put a pot of quinoa on. For two cups of cooked quinoa cook approximately 1/2 cup quinoa with 1 cup of water. You can cook it right in the chicken stock to save the seasoning step.

Then enjoy the day.

Later when your ready for dinner. Peel or spiral your zucchini and toss everything together and warm through in the oven!

Here is the full recipe:

Serves 4

Cals per serving 287

Carbs 23g

Fat 7g

Protein 39g

Ingredients:

12 ounces of chicken or 2 big chicken breasts

1 tsp garlic powder

1 tsp onion powder

2 tsp basil

1 tsp chilli flakes

2 tsp salt

2 small/medium zucchini

1 tsp salt

Pepper

2 tsp apple cider vinegar 

2 cups cooked quinoa

1 tsp chicken in a mug

½ cup feta cheese

Cook chicken with all seasonings in an instant pot or slow cooker so you’re able to shred after cooked. Spiralize or peel zucchini so it’s in string type shape. Toss with salt, pepper, and ACV. Season cooked quinoa with chicken in a mug. Once chicken is cooked and shredded, toss all ingredients together in a baking dish. Sprinkle feta on top and bake at 425 for 7-10 minutes.

Enjoyyy!

Frecklefit

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Recipes

Gluten Free Banana Muffins

They look different every time. But also… delicious every time!

These are my favourite muffins! They are the whole package for me, delicious and nutritious. When it comes to baking… I’m no expert by any means. I ALWAYS try to make my baking healthy and it usually always flops big time.

I realize with baking you have to follow the ingredients and measurements exact but I ignore the rules and try again lol. I feel like that’s what it’s all about though! How will you ever learn if you don’t keep trying and failing. You may make something great by following someone else’s recipe but you will never make it your own without the experimentation, am I right?

I am proud of this stupid little muffin recipe haha. I’m proud because I finally nailed it and it’s my own. I used to prep a batch of these before every long stretch of seven day shifts in a row to throw into my lunches for the week. I would eat two a day and by the end of my stretch I’d be sad because they were usually all gone at that point.

Here is the recipe! Hope you enjoy it as much as I do.

Makes 10 muffins (can make 12 if you make them a little smaller)

Cals per serving 210

Fat 10g

Carb 26g

Protein 5g

Ingredients:

3 medium ripe bananas

2 eggs

¼ cup maple syrup/molasses/agave/honey

2 tsp vanilla extract

1 cup coconut flour

1 cup oat flour

1 tsp baking powder

1 tsp cinnamon (1 tbsp if you love cinnamon)

¼ tsp salt

Optional: ⅓ cup chocolate chips

Preheat oven to 350. Mash and mix bananas in a bowl well until lump free. Add eggs, liquid sweetener, and vanilla. In seperate bowl mix all dry ingredients except chocolate chips. Combine the wet and dry ingredients mixing well. Should be pretty thick. Fold in chocolate chips if you wish. Bake for 20-25 minutes.

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Recipes

Garlic Red Pepper Shrimp Pasta

Skip the restaurant this week and treat yourself to a fancy home cooked comforting meal!

I had been craving pasta lately and came up with this simple and easy shrimp pasta. It’s so delicious and flavourful. It does have quite a high calorie punch but this meal kept me full for quite a while!

“Shrimps” pack a big punch of protein. They go really well in pasta dishes plus they are so delicious! I used brown rice pasta as I discovered this pasta when going gluten free for a while and it is definitely my favourite form of pasta. The red pepper not only gives it a little more health but also brings a nice colour to the dish.

Hope you enjoy this meal as much as I did!

Serves 2

Cals per serving 573

Carbs 73g

Fat 17g

Protein 30g

Ingredients:

1 pack of shrimp or 400g

1 red pepper diced big

1 onion diced 

1 ½ tbsp margarine

1 tsp seasoning salt

2 tbsp white wine vinegar

4 cloves garlic minced

4 ounces of dry brown rice pasta (used rotini)

Juice from 1 lemon

Boil pasta in a pot. While pasta cooking, in a large skillet pan over high heat, melt margarine. Cook shrimp, red pepper, and onion together in margarine stirring often. Season with seasoning salt. Once starting to stick to pan deglaze pan with vinegar. Add garlic about two minutes before done cooking. Drain pasta saving about ¼ to ½ cup of starchy pasta water. Rinse pasta then pour into skillet pan with a splash of starchy water to deglaze pan again. Stir until combined through and thickened then squeeze lemon juice at the end.

ENJOY!

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Recipes

Healthy Turkey Mac and Cheese Casserole


I’ve come up with a Mac and cheese that you do NOT have to feel one ounce of guilt about… It is so so good and… healthy!

I find there are a lot of Mac and cheese recipes out there and they are all aimed at once thing… Who can make the creamiest and cheesiest of them all!

Although cheese is super delicious and amazing I did find the last Mac and cheese recipe I tried out was almost too rich and my stomach hurt pretty bad after. So I set out on a mission to create one that is loaded with protein AND has a little veg in it too.

I’m telling you I have been beyond obsessed with broccoli slaw lately as it is very versatile and kind of just blends in well with whatever you make. You can also freeze it which is huge. I’ve made a delicious pasta with it before so I decided to give it a go with this recipe and I KNOW it turned out because my picky Blair absolutely loved it!

Hope your loved ones love it as well. I know you, the chef, will love it too because it is so easy to make as well.

Serves 4

Cals per serving 428

Carbs 34g

Fat 18g

Protein 34g

1 package or 450g of ground turkey

1 ½ cups whole wheat elbow macaroni (dry)

1 small onion

1 package of broccoli slaw

1 tbsp worcestershire

1 tsp salt

1 tsp oregano

1 tsp dill

1 tsp parsley

1 tsp garlic powder

1 cup shredded cheddar cheese

In a pan brown ground turkey with onion and salt. Meanwhile boil macaroni and cook until tender. Once turkey brown add broccoli slaw and turn heat to high. Cook and stir until all veg is softened then add worsht and seasonings. Drain pasta and put into a casserole dish with ground turkey mixture and ½ cup cheese. Stir until cheese melted. Put rest of cheese on top and bake @400 for 5 minutes until cheese melted.

Enjoy!

Frecklefit

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Recipes

All the Health Chicken Turmeric Stir-fry

Coming back from my big vacation, although eating fairly in my calorie range, I definitely was in need to replenish my micronutrients. It’s hard when flexible dieting to remember that we DO need our vegetables despite being able to eat whatever you want.

I do like the idea and often practice alternating days of focusing on hitting my macros but having fun with it and having days where I load my body up with micronutrients.

On micronutrient days I often will make a big pot of chicken veggie soup with tons of veg or a big stir fry.

I seen my turmeric powder in my cupboard the other day and tried to remember the last time I cooked with it and also remembered how fricken healthy it is. So I decided to incorporate that into my stir fry. Usually I don’t blog my stir frys as they are always so random and I use whatever is kicking around in my fridge.

This stir fry though felt like such a great way to replenish my body with so many vitamins and minerals and also turned out quite delicious so I thought I would put the recipe up here. It will be a good tool to have for next time I go away and stray from eating super healthy.

Serves 2 (can double the recipe easily)

Cals per serving 335

Carbs 24g

Fat 9g

Protein 50g

10 ounces or 2 small chicken breasts

1 small onion

2 cloves of garlic sliced or minced

100g or heaping handful of brussel sprouts cut in half

2 stalks of celery chopped

1 Zucchini sliced

½ cup frozen corn

1 tbsp extra virgin olive oil

2 tbsp soya sauce

1/2 tsp salt

1 tsp garlic powder

2 tsp turmeric powder

2 tsp dijon mustard

Heat large skillet with half the olive oil. Slice chicken into small strips and brown in the pan with a dash of salt and pepper. Once chicken is no longer pink, throw in onion and brussel sprouts with the rest of the olive oil and crank the heat. Add a pinch of salt. Stir until veggies soften. Add celery, corn, and garlic to pan and continue to stir. Season with soya sauce, dijon, garlic powder, and turmeric. Turn heat down to medium and add zucchini. Stir and cook until zucchini is cooked through or at desired texture.

Feeeeeel the goodness flowing through your body!

Frecklefit

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Recipes

Basil Zucchini Linguine

Looking for a nice tasty hearty and healthy pasta dish? Well look no more. This dish is so incredibly easy. It is very tasty and very low calorie AND low carb as well. You will probably need some sides to go with it.

Options are a nice piece of crusty bread, Cesar salad, or you can toss with extra pasta if not looking to necessarily have a low carb meal. You could also go crazy and do all three.

The dish is quite guilt free!

Serves 4

Cals per serving 244

Carbs 15g

Fat 9g

Protein 26g

Ingredients:

1 package of ground turkey

3 Zucchini

1 tbsp extra virgin olive oil

100g baby tomatoes

3 cloves of garlic

1 can tomato paste

1 tbsp basil

Pinch of salt

Drizzle skillet pan with olive oil and brown turkey. Add baby tomatoes, cover and let simmer until tomatoes pop. While simmering, grate zucchini with carrot peeler. Once tomatoes soft mash them. Add tomato paste, minced garlic, basil, salt and pepper to taste. Toss in zucchini and combine well. Can add some parmesan cheese to top it all off!

Dig in!

Frecklefit

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Recipes

Chocolate Hemp Protein Balls

Just Chillen in the Fridge

This has been my most evolved recipe. It’s been through about five different testing stages throughout the years and I think I’ve nailed it…

This recipe started out as a little date ball that was still super healthy but just straight carbs. I then evolved the recipe into a protein bar with added protein and pressed into a pan. They just did not slice well and weren’t a good “bar” material but they were so delicious so the flavouring was there. So I went back to the ball form but rather than having them super sticky I decided to roll them in hemp seeds therefore adding more protein and some omegas to the mix.

They are now perfect! These sweet treats are so delicious and have a ton of health benefits. They can be used as a dainty around Christmas time, they can be made to throw into lunches, they can be frozen and used later. They make a great little healthy gift as well all wrapped up in a little tin. 

The hemp seed really makes them gorgeous and gives them a little crunch too. They are really satisfying and just a couple will keep you feeling full. You definitely need to try out this recipe and share with friends!

Makes approx 30 balls 

Cals per ball 60

Carbs 8g

Fat 2g

Protein 3.5g

Ingredients: 

2 cups dates soaked in water for atleast 10 minutes

⅓ cup oats

⅓ cup unsweetened coconut

2 tbsp flax meal

1 tbsp chia seed

2 big tbsp peanut butter (or wowbutter for peanut allergies)

2 scoop chocolate protein powder (I used Quatro Chocolate Love)

Approx ½ cup hemp seeds for rolling

Mix all ingredients except hemp seed in a food processor, blend until combined well. Mixture will be super sticky! Wet hands and roll small tbsp sized balls. Roll in hemp seeds and set onto lined cookie sheet. Chill for an hour in the fridge. Transport to container and keep in fridge or freeze.

Enjoy!