Pecan Herb Salad with Raspberry Vinaigrette

(could serve 2 as a side or one as a meal)

Ingredients:
1 tbs extra virgin olive oil
2 tbs raspberry red wine vinegar
1 tsp local honey
1/4 tsp sea salt (to taste)

1/4 cup red onion chopped
1/2 cup cucumber chopped
1/2 apple grated OR chopped strawberries (for a little extra sweetness, I am trying to watch my sugar so I emitted this time but I usually add some fruit to this salad)
2-3 cups of herb mix (or leafy greens of choice)
1 tbs crumbled goat feta
1/4 cup crumbled raw pecans
1 cooked chicken breast chopped (optional) - I cooked according to the method stated above for the Alfredo and then separated for my salad.

The Method:
Whisk olive oil, vinegar, honey and salt in the bottom of a medium sized salad bowl, add veggies, greens, feta and pecans and toss until well combined. Top with chicken. YUM!

Gluten Free Chicken Alfredo

Serves 4

Ingredients:
(use organic ingredients whenever possible)

1 tbs extra virgin olive oil
2 chicken breasts (local if possible
1 lemon
1 tbs of oregano
1 tbs of basil
salt and pepper

1/8th cup of grassfed butter
1/8th cup of tapioca flour
2 cups of whole milk
1 cup fresh grated parmesean
1 lemon (divided)
2 cloves of garlic
1/2 tsp sea salt (plus more if needed, to taste)
pepper to taste
1 tbs basil
1 tbs oregano
1 small onion finely chopped (optional)
1/2 cup broccoli florets
3.5 cups of gluten free pasta of choice

The Method: 
I baked the chicken for half hour at 350C uncovered, tossed in olive oil, basil, oregano and salt and pepper, and then chopped and added to the sauce at the end. You could fry them or cook however you prefer but I found it easiest to bake the chicken so I could prepare the sauce while it cooked (also I just prefer baking over frying). Preheat a medium sized saucepan to med low. Grate your Parmesan and squeeze half lemon over the cheese and set aside. Add butter and melt, then whisk in tapioca flour and continue to whisk for 1-2 minutes (don't let burn). Add 2 cups of milk and continue to whisk for 5-7 minutes until the sauce 'fluffs up' (you will know when this happens it will suddenly be thick and creamy like a sauce should be, but be patient it will take a few, don't turn up the heat it will burn quickly). Add the oregano, basil, garlic, salt and pepper, and the Parmesan, and squeeze the last half of lemon into the sauce, stir until cheese has melted. Add the chopped onion and broccoli, and diced chicken and continue to cook on med-low. Cook pasta according to package ingredients, strain, and toss into sauce when the onion and broccoli are desired tenderness, and whoila! Enjoy!

Now since I don't eat grains, and the gluten-free pasta was corn based (apparently GMO free according to the package, but who can really be sure, and I am also dairy intolerant and can only handle very, very little (I eat grass fed butter the bulletproof way but that's my exception). I decided to have a salad instead of the Alfredo. Now I don't usually eat chicken because I think it's better to stick to local red meat, but tonight I made an exception, the chicken we ate was from the local butcher but it's grass fed and non-organic. My basic explanation for why I usually choose red meat over poultry is the omega 3 to 6 ratio in poultry isn't ideal compared to red meat and has mostly mono unsaturated which when cooked renders oil unhealthy, unless it is organic and free range but that is very difficult and expensive to find especially in my northern region, maybe even impossible.

Choco-Coco-Nana Shake

(organic whole ingredients whenever possible)

Ingredients:
1 cup of dairy free milk (I used coconut)
4 tbs hemp protein powder (I used Manitoba Harvest Hemp Pro 70, but you could use any protein powder you like)
2 tbs coconut manna (this could be ommited but i'm obsessed)
1/2 a ripe banana
1 tbs cocoa
1 tsp cinnamon
handful of ice (I probably used 5 ice cubes)

Blend and ENJOY! <3

Happy Hump Day! This week has been somehow flying by. I haven't been blogging as much as i'd like as we got hit hard with the stomach flu Sunday night. So far I've managed to avoid it but my girls both got it. So *KNOCK ON WOOD* I so can't deal with that right now. I've been studying for a math placement exam which i'm supposed to take before the end of the month for my May enrollment (in case you missed that I'm supposed to start my first class for the Business Management program). I already took the English placement and got university level. If i 'fail' the math one I can still begin the program as planned, it just means i'll have a math block as part of my time table, which would be okay but I really don't want to have to take extra courses if I don't have to. So needless to say i'm busy and stressed. With everything going on i'm very tired and hungry, so i've been struggling with food and missed a few workouts *sigh* not too many so i'll hopefully be able to catch up by the end of the week. Life happens, and that's okay. Reminding myself of all the reasons that got me to where I am, and to put a smile on and keep going.

I've been missing 'home'. Being an Island Girl at heart means I need the ocean in my life, and I just get to a point where after months of being without it, I suddenly feel desperate to get near it. And that is how I've been feeling this week: lost, and the only place i'll feel found is near the sea.

Some pictures over the last few years on my visits 'home' (because you know, i'm feeling very reminiscent and it makes me feel better about being stuck here to daydream;

And this work is done

And this cold is dry

When this world's too much

It will be only the ocean and me

When these sails go up

Mountanis fade away

Stars come back

I'm finally free

It's only the ocean and me

Quinoa with Avocado Paleo Pesto

I Actually spent quite a bit of time over spring break experimenting with some clean recipes. I even invented a clean version of Paleo Sheppard's Pie (stay tuned for that next post). My favorite invention though was Avocado Paleo Pesto, which I served mixed with Quinoa rather than pasta! It was a total hit! Even Kirk really liked it, and he hates avocado and isn't a huge fan of quinoa.



Ingredients:
serves 4

1 cup quinoa (uncooked)
2 cups of water

1 ripe avocado
1 lemon juiced
a big handful of fresh basil (i'd say about 1 cup, I used a whole package which I bought in the organic section at my grocery store)
1 cup of toasted pine nuts
1-2 cloves of garlic (to taste)
1/2 tsp sea salt
pepper to taste
1/4 cup freshly grated parmesean (optional- you can omit for a vegan alternative)

The method:
Cook quinoa according to package instructions (typically 1 part quinoa, 2 parts water, bring to a boil, simmer lid-on low for 15 minutes.) In a medium pan, toast pine nuts over med-low heat. Stir constantly, as they will burn quickly, toast for 3-4 minutes until they are lightly browned. Cool for a few minutes and pulse in a food processor, until they are pasty and starting to stick to the sides (I used my Ninja food processor attachment- LOVE it!). Add the remaining ingredients, and blend until well combined and smooth texture. Stir in with quinoa, and serve fresh. Avocado will oxidize so this is not a meal you can save for leftovers.

Green Goddess Dressing

Green Goddess salad dressing last night. I unfortunately forgot to snap a pic but it was absolute perfection. I'll remake and add a photo later. I literally ate the leftover dressing with a spoon.

Ingredients:

-half a ripe avocado
-1.5 limes freshly juiced
-1 tbs mct oil (or other mild tasting oil like olive, avocado or sesame)
-1 handful of fresh cilantro leaves
-2 tbs apple cider vinegar
-1 clove garlic
-1/2 tsp sea salt
-pepper to taste

Method: 
Combine and mi in a blender or food processor (I used my ninja blender single serve attachment, serve and enjoy :)

Officially a Beach Body Coach!

This weekend I announced on my Facebook page that I am officially a coach for team Beach Body! I wanted to make a quick post about why I made this exciting decision!:)

 I have been considering this option for actually a few years, but had been unsure because i'm stubborn and wanted to do things my own way. That said, watching Strength and Beauty Nation's other coaches (via some connections I had made through FB and instagram) made me really want to be a part of their team specifically. Watching them work one on one to inspire their challengers and set them up for success in such a huge way really spoke to me.

Between the various options for workout programs and Shakeology (which speaks for itself) I am really excited to be able to support people on a more personal interactive level through the Beach Body Supergym and - this only makes my passion for health and fitness more diverse.

Aside from coaching, I am also so thrilled to be waiting anxiously for MY copy own of Insanity Max 30 and Shakeology (Vegan Chocolate!) to come in the mail! I love running, yoga, and writing my own workouts but am definitely a huge believer in variety on your fitness journey. I can't wait to share my results and personal successes on this program! I am also excited to have one meal a day pre-planned and ready to go because I hate to admit that I am notorious for skipping lunch due to the busy nature of my life!

I will always be here to support anybody in their journeys to leading a healthier life, through beach body, or any other way possible, so please don't hesitate to contact me via email, Facebook!

I am getting ready to kick start my coaching journey with an upcoming 30 day exclusive challenge (a small group of 5-10 ladies who are committed to getting in shape and feeling amazing on Monday February 23rd! I will personally be there every step of the way to encourage and help with meal planning, and time management! Please don't hesitate to contact me if this sounds like it's for you, as I will have limited space available!

 You can visit my personal Beach Body website and explore it's options and view success stories here.