Malika’s Eat Of The Week: Quinoa

Quinoa

I’m sure by now you have all heard of the wonderful seed, quinoa. 馃檪 I’m pretty sure most of you have probably tried it as well, you can find it at most grocery stores as well as on many restaurant menus! Quinoa is a great choice for people who can’t eat gluten, it’s quick and easy to make and it’s super healthy. Quinoa is a spanish word and this seed is harvested mostly in South America.聽Quinoa seeds contain essential amino acids聽like聽lysine聽and small amounts of calcium, phosphorus, and iron. Quinoa is also a source of complete protein, although the protein content is not as high as beans it is very high for a seed/cereal. Nutritionist are calling it a “superfood” which makes it a food that I want in my diet! 馃檪 聽Quinoa also contains聽B vitamins,聽thiamine,聽riboflavin,聽vitamin B6, and聽folate聽and is rich聽in聽magnesium and聽zinc.

Raw quinoa

I eat quinoa at least once a week! I usually cook it and then season it with coconut aminos or bragg’s and nutritional yeast and serve it as a side to my tofu and veggies. It has a bit of a nutty flavour which I love, I actually preferrer it to rice. It only takes 15 minutes to cook and it blends well into almost any salad. If I make extra I usually end up building my salads on top of cold quinoa as the base of the bowl. That is what I did with this聽browned cauliflower quinoa and pomegranate salad.聽聽I will try to post another quinoa recipe recipe聽this week, until then happy cooking!

xx Malika

Cauliflower and quinoa salad

By | Feb 15th, 2015|Eat of the week, Uncategorized|1 Comment

Malika’s Eat of the Week: Sauerkraut

saurkraut ingredients

I have never really been a fan of sauerkraut until recently. It is defiantly an acquired taste. 馃槈 I have always know that probiotic food is good for us, and especially beneficial for me with my auto immune disease. My mom always told me to eat my yogurt because she knew that it contained some good probiotics. Probiotics are great for creating聽healthy gut flora, these live microorganisms can help you have good digestion as well as 聽boost your immune system. Sauerkraut can actually contain as many as 13 different strains of gut friendly bacteria. Your body needs good bacteria to help keep the bad bacteria from making us sick.

saurkraut

Making sauerkraut at home is actually very simple. Homemade raw sauerkraut contains a variety of聽strains of probiotics that can help you diversify and improve your gut flora. Sounds like a win win to me. You don’t need to eat a whole jar to reap the benefits either, just a small amount daily can help restore your gut flora. I just made my first batch of it and it only took me 10 minutes! It will take 2 weeks to ferment before I can eat it, but it will be worth the wait. In the meantime I picked up some store bought organic sauerkraut from my local organic market. 聽馃槈 Here are some instructions on how to make your own sauerkraut.

By | Feb 7th, 2015|Eat of the week, Uncategorized|0 Comments

Malika’s Eat of the Week: Jicama

Jicama Slices

I have decided to start a weekly series of blog posts called Malika’s Eat聽Of The Week!! 馃檪 Each week I will pick a new healthy food that I want to share with my readers and perhaps even post a recipe with my food pick. 馃槈 This week I am choosing jicama, I love this Mexican vegetable which is like a yam or turnip. If you haven’t given this crisp and crunchy vegetable a try, I highly recommend it.

Jicama

This vegetable is round and is a fleshy taproot veggie of the bean family. Its underground starchy root is one of the popular edible root vegetables grown in many parts of South聽American, South Asian, and the Caribbean. I love to eat it raw with lime juice and some fresh guacamole! When we were in Mexico last winter, I ate this snack everyday. 馃槈 Jicama is聽high in聽phyto-nutrients like fibre, antioxidants and minerals.聽Some health benefits of this little gem are: low in calories, rich in vitamin C, as well as magnesium, copper and iron. I can find this vegetable at my local Superstore Supermarket, I hope you will give it a try. 馃槈

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By | Jan 31st, 2015|Eat of the week, Uncategorized|0 Comments

My Health Story

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Wow, this is kind of a scary post for me……I am letting you all into my very personal and private health history. I grew up in a small town with very health conscious parents. When I was very young my mom cooked everything from scratch. Our family was vegetarian and I thought I was pretty healthy. When I finished high school, I聽began聽being hospitalized for severe pain on the lower right side of my midsection. At first they thought it was appendicitis but I later found out that I have the autoimmune聽disease called Crohn’s. I briefly tried taking antibiotics to help my symptoms but after a few months I realized that they were not working for me. I was then scheduled for surgery to remove some of my scarred and damaged intestine…….too much info?! I went into remission after the surgery and I have not been on conventional medications since. However I do still have flare ups and I have spent the last 10 years trying to find a diet and a life balance that works for me and my health issues.

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Health Books

I have always had a love for reading and over the years I have bought quite a few books on health and diet. I’m always searching for that ‘perfect” diet that will work for my body. I now know that there is no perfect diet, everyone is different and you have to respect bio individuality. I recently enrolled at the 聽Institute For Integrated Nutrition. I am pursuing my dreams to not only help myself become the healthiest I can be but also so I can help others become healthier. When I finish my program this year I will be a certified health coach! I am learning so much about different ways of eating including: gluten free, vegan, eating for your blood type, macrobiotics and the zone diet. The last 3 weeks I have spent eliminating foods that I think my body may be sensitive too, I am quite聽sure that my body does bot agree with dairy and wheat. This will be a life long quest for me but I know that I will be feeling my best very soon. I am sure that I will share more about my health findings and story in the future but I just wanted to give you a little bit of background about me and my health. 馃檪 If you have a health story or can relate I would love to hear from you. I have always believed that this saying is so true “let food be thy medicine and medicine be thy food”. I know that I can control my auto-immue symptoms with proper nutrition and keeping my life balanced and stress free.

By | Jan 29th, 2015|Life, Uncategorized|2 Comments

Immunity Boosting Orange, Ginger and Turmeric Smoothie

anti inflamitory smoothie

Has your house hold beed dropping like flies with this dreaded cold that has been going around? It just wont seem to go away. This is the second time this month we have all been sick………! I find it frustrating because my diet has been quite healthy and I sleep quite a bit…..I guess my immune system is not as strong as I think it is. I plan on sending this last cold packing as fast as I can, so I’m boosting my immune system with all the right foods. I was inspired to make this smoothie after seeing a similar drink on the clean eating blog Spinach4Breakfast. It’s almost like a miracle in a glass…. 馃槈 Ginger has many healing properties like soothing an upset stomach or indigestion but did you know it’s great for getting rid of throat and nose congestion as well. Turmeric is also a great spice to include in your diet for health reasons. Curcumin, a compound found in turmeric is known to have anti-inflammatory properties that helps boost immunity. Oranges contain vitamin C and it is believed that loading up on this nutrient may help slightly shorten the length of time your are sick and the severity of your symptoms. So this smoothie has all of the properties to help send your cold packing! If you are not sick but think you might be coming down with something this would be a great tonic to boost up your immune system.

tumeric smoothie

Immunity Boosting Orange, Ginger and Turmeric Smoothie
Author: 
Recipe type: Smoothie
Cuisine: Vegetarian, Dairy Free
Serves: 1
 
Ingredients
  • 1 cup almond milk
  • 1 tbs local un-pasturized honey
  • 1 tsp of freshly grated ginger
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 1 orange, peeled
  • 2 frozen bananas
  • 1 tbsp chia seeds
  • 1 tbs hemp seeds
Instructions
  1. Blend all of the ingredients except the hemp seeds in your blender or nutria-bullet for 2 minutes.
  2. Pour smoothie into a glass and top with hemp seeds.
  3. Serve and enjoy!

Ginger and Orange Smoothie

By | Jan 28th, 2015|Breakfast, Uncategorized|0 Comments

Gluten Free Glazed Pear and Honey French Toast

pear french toast

Helloooo Monday! I am still feeling under the weather this morning but that didn’t stop me from whipping up this tasty french toast. 馃槈 Since I am still avoiding gluten, these were made with this new yummy bread I found by Canyon Bakehouse. It’s a deli rye style bread and the caraway seeds make this french toast both savoury and sweet. We actually ran out of maple syrup so I improvised and used honey instead聽which聽tasted great. My son wanted pancakes today so I actually made 2 breakfasts this morning, so this recipe is only for one person but you could double or triple it. 馃槈 Have you guys tried caramelized pears before?! They are so delicious. I have a lot of ripe pears in my kitchen at the moment……that’s where this recipe idea came from. I hope you start your week on the right foot and make today special some how, take a few minutest today for “me” time and I bet your week will be amazing! 馃檪

Gluten Free french Toast

Gluten Free Glazed Pear and Honey French Toast
Author: 
Recipe type: Breakfast
Cuisine: Gluten Free, Vegetarian, Dairy-Free
Serves: 1 serving
 
Ingredients
  • 3-4 pieces of Gluten free bread
  • 1 egg
  • ¼ cup of almond milk
  • ½ tsp cinnamon
  • ½ tsp of nutmeg
  • 1 ripe pear, sliced
  • 1 tsp of earth balance butter
  • 1 tsp coconut sugar
  • honey for drizzling
Instructions
  1. First start caramelizing your pears in a pan with the earth balance and coconut sugar, cook for 5 minutes over medium heat and then turn down to simmer until the french toast is cooked.
  2. Beat together the egg, milk, cinnamon and nutmeg in a bowl big enough to lay your bread flat in. Soak each piece of bread in the egg mixture for 1 minute then cook in a pan with butter over medium heat for a few minutes on each side.
  3. plate the french toast, top with the pears and drizzle honey over top.
  4. Serve and enjoy!

French Toast

By | Jan 26th, 2015|Breakfast, Food, Uncategorized|0 Comments

Paleo Egg and Bacon Breakfast Nests

bacon and egg nests

Happy Friday. 馃檪 I know this recipe might be confusing for some of you since you probably know by now that I don’t really eat meat….I mostly stick with a plant based diet and eat eggs and seafood occasionally. My man on the other hand does eat meat and I am totally fine with it. In fact I even cook him chicken and bacon once or twice a week. I always make sure that the meat I buy him is organic and hormone free. If you are going to consume animal products I feel it is your duty聽to buy the best you can afford. I also make sure any dairy I buy for him is also organic. My man is a personal trainer and a Crossfit fanatic, he is currently training聽for a competition and he wanted to cut out bread from his morning routine. We brainstormed a bit and after seeing a few of these breakfast cups on pinterest, we decided these would be a fast and filling聽breakfast solution. If you don’t have time like he does to make breakfast in the morning, these are a perfect solution. You make a big batch on the weekend and then just reheat 1 or 2 in the morning. It’s a bit strange posting a recipe I didn’t try myself but my guy聽said that these were filling and delicious. Problem solved! 馃槈

egg nests

Paleo Breakfast Egg and Bacon Nests
Author: 
Recipe type: Breakfast
Cuisine: Paleo, Gluten Free
Serves: 12
 
Ingredients
  • 12 organic eggs
  • 4-5 medium organic potatoes (peeled)
  • ⅔ cup of aged cheddar cheese
  • 4 strips of organic bacon, chopped (cooked)
  • ½ tsp dried oregano
  • ½ tsp dried basil
  • 1 tsp sea salt
  • 1 tbs olive oil
  • coconut oil cooking spray
Instructions
  1. Preheat your oven to 425 degrees. Take a muffin tin and spray it with your coconut oil.
  2. Now grate your potatoes and cheese (I used my food processor grater to save time). In a bowl mix together the eggs, cheese and oil and season with salt and pepper. Distribute the potato mixture evenly between the muffin cups spreading out the mixture to cover the sides and leave a nest in the middle. Bake in the oven for 20 minutes.
  3. Beat together the eggs and season with salt, basil and oregano. Pour the egg mixture into the potato nests and top with bacon bits.
  4. Put back in the oven at 350 degrees for 15-20 more minutes.
  5. Make sure the egg is fully cooked and then let cool.
  6. Transfer the nests and serve or put them into your freezer.
  7. Note: If you don't use an oil spray to coat your muffin tins you may have a hard time getting them out after they are cooked....I learned the hard way.

paleo breakfast egg nests

By | Jan 23rd, 2015|Breakfast, Food, Uncategorized|0 Comments

HEY 2015, ITS ME! #NOEXCUSES

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Hey 2015, it鈥檚 me聽Malika.

路聽 This year I would like to聽make working out a priority, eat more healthfully聽and learn to meditate.

路聽 It would also be super duper awesome if I could聽fit back into some of my smaller sized jeans. It鈥檚 not a resolution, though, just a reminder to myself to try and have my healthiest year yet because聽I鈥檓 worth it.

路聽 The thing I am looking forward to most this year is becoming a certified health coach.

路聽 I鈥檒l use the one thing that truly gets me out of bed in the morning which is my son聽to help me get up, get moving聽and get after my #NoExcuses 2015.

路聽 Speaking of excuses (ahem), my very favorite excuse聽鈥淚鈥檓 too tired!鈥 and I have used it to get out of聽working out or cooking healthy on more than a few聽of occasions.

路聽 I vow to move my body and be more healthy this year even if it means I have to spend more time in the kitchen and yoga studio.

路聽 Even if my alarm clock gets eaten by the dog in the middle of the night,聽I’ll still make time to workout.

路聽 I will stop blaming Preston (my son)聽for eating the rest of the chips when everyone knows it was really me.

路 聽My lack of energy is not the reason I make excuses. I will show my body聽who鈥檚 boss this year and聽get to a yoga class that will in turn give me more energy.

路聽 I know that going to聽Oxygen yoga classes or聽walking聽is better than sittin鈥 around watching TV!

路聽 I will reward myself by buying cute new workout clothes.

路聽 No Excuses 2015 has just begun and already I am imagining myself a winner. I can鈥檛 wait to rock my new pants from augusta active.聽I can鈥檛 wait till my sweaty friends are jealous of how fresh, clean and聽refreshed聽I am between workouts with help from ShowerPill body wipes. I can see myself rocking planks in new spin it 3/4 leggingsfrom聽actio926and looking fit and fly while doing it. And of course, I鈥檒l be taking my workouts to the next level and improving my聽strength with my new ActivMotion Bar to help me train for my next bootcamp class or聽race with Sasquatch Racing.

路聽 Oh, and let鈥檚 not forget how amazing my leggings will smell after聽hot yoga class聽after washing with some WIN Detergent. And lastly, I鈥檒l keep rocking my 2015 with clean eats and nutrition from Beaming with Health!

路聽 I tagged the following three people to take this post and make it their own. You鈥檙e up #sweatpink鈥檈rs! Take the survey, tag 3 friends to take it next and show the world how you鈥檙e gonna make 2015 your own!

Amanda at聽lilyandspiceinteriors @lilyandspiceinteriors

Karen at聽RealEnergyFood @proteinbarkaren

Natalie at Boombaloo @boombaloomagazine

Want to join the fun? It鈥檚 easy, just鈥
Copy the madlib above
Fill in the blanks with your own answers
Tag 3 friends to share how they鈥檒l make 2015 the year of #NoExcuses!

Stay sweaty friends!

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By | Jan 15th, 2015|Life, Uncategorized|0 Comments

Almond Fig & Coconut Granola

Coconut and Fig Granola

Who loves granola?! To be honest my son is not really a fan…..he prefers his oats warm and creamy in oatmeal. I love oats either way. 馃槈 This is my second time making granola, this batch turned out way better then my first. The first time I made it I bunt it and had to throw most of it away. So make sure you don’t leave it in the oven unattended. There are so many delicious kinds of granola at my local health food store but they all have either way too much sugar or they cost more then I think is justifiable on a bag of toasted oats. So I think I will start making my own, my boyfriend is not even a granola fan and he like this. It’s kinda like soup 聽where you can throw anything you have lying around in it. I happened to have almond and dried figs and it turned out great. You could use any kind of nuts you prefer and any find of dried fruit you want. I know that this recipe is a bit time consuming but if you make a double batch you don’t have to make or buy granola for a while. 馃槈 聽I like to put my granola on top of a nice creamy smoothie bowl, pictured below. 聽Happy Saturday! xxxx

Clean Granola

Clean Fig & Coconut Granola
Author: 
Recipe type: Breakfast
Cuisine: Vegan, Gluten Free
Serves: 3 cups
 
Ingredients
  • 1½ cups of gluten free oats
  • ½ a cup of quinoa flakes
  • ½ cup of chopped raw almonds
  • 3 dried dates
  • ½ cup of shredded unsweetened coconut
  • ½ tsp of all spice
  • ¼ cup of coconut chips
  • ½ cup of coconut sugar
  • 1 tbsp water
  • ½ cup of coconut oil
  • 1 tsp vanilla
Instructions
  1. Preheat the your oven to 250 degrees. You will also need a baking sheet with a piece of parchment paper covering it.
  2. Comine the following ingredients in a medium size bowl: oats, quinoa flakes, coconut sheds and flakes and allspice.
  3. I used my food processor to really break up the fig and almonds into small bits, you could use a blender instead. Then add these to the granola mix in the bowl.
  4. In a small saucepan, combine the coconut sugar with 1 tablespoon water and cook over very low heat until sugar is dissolved. Then turn the heat off and add the vanilla and the coconut oil.
  5. Mix the sugar and oil mixture to the granola bowl.
  6. Spread out the granola on the baking sheet evenly.
  7. Bake for 45 minutes, then use a large spatula to turn and mix, without breaking up any large clusters, and bake for another 25 minutes.
  8. Let the granola cool and then serve and enjoy.

Raw granola

Smoothie Bowl granola

By | Jan 10th, 2015|Breakfast, Food, Uncategorized|0 Comments

Whole Wheat Buttermilk Pancakes

owly pancakes

I love Sundays! I love getting to sleep in……well sort of, my son always wakes up too early. He is only 5 so sleeping until 7 am, is sleeping in to him. He does however let me stay in bed for an extra hour while he watches cartoons. 馃槈 It’s now a tradition that I make pancakes for him almost every weekend. I have to admit that often I cheat and use a pancake mix. I only buy the healthiest pancake mixes so I don’t feel too guilty. I usually have Bob Redmill’s on hand, but today I didn’t have any, so I whipped up these fluffy pancakes from scratch. There is something about pancakes that just make me happy and remind me of 聽my childhood. I happened to have fresh raspberries on hand so that made these pancakes even better. I will also note that using real maple syrup is a must, those fake modified corn syrup brands are just plain nasty! What is your weekend family tradition?!

raspberry pancakes

Whole Wheat Buttermilk Pancakes
Author: 
Recipe type: Breakfast
Serves: 4
 
Ingredients
  • 2 cups whole wheat flour
  • 2 cups buttermilk (milk with lemon juice)
  • 2 eggs
  • 2 tsp baking powder
  • ½ tsp baking soda
  • 1 tsp vanilla
  • 2 tbs maple syrup
  • 1½ tbs melted coconut oil
Instructions
  1. Mix all of the dry ingredients in a bowl. In a separate bowl whisk together the wet ingredients.
  2. Mix the wet and dry together and stir only until combined, do not over mix.
  3. Heat a non stick pan over medium heat and ladle half ¼ cup of pancake mix into the pan. Let each pancake cook on one side for 2-3 min, it should be showing bubbles in the middle, then flip and cook for 1 more min.
  4. Serve with fresh raspberries and maple syrup.

whole wheat pancakes

By | Nov 30th, 2014|Breakfast, Food, Uncategorized|0 Comments