DEVILED PUMPKIN EGGS

By Recipes, Uncategorized

Ingredients:

  • 1/2 a dozen eggs
  • Yellow Mustard
  • Paprika
  • Green Onion

Instructions:

1. Put 6 eggs into a boiling pot of water.

2. Make hard boiled eggs and slice in half once cooled.

3. Scoop yolks into a bowl and mash with a fork.

4. Add a tablespoon of mustard and put into a piping bag or spoon the filling back into the hard boiled egg.

5. Draw the lines of a pumpkin in the filling with a toothpick and sprinkle with paprika.

6. Go the extra mile by putting a slice of green onion at the top to create the pumpkin stem!

Serve and Enjoy!

Happy Halloween!

STUFFED PEPPER JACK-O-LANTERNS

By Recipes, Uncategorized

Ingredients:

  • 4 red or orange bell peppers
  • 4 oz. of ground beef or chicken
  • 1 tsp each of chili powder, ground cumin, dried oregano, paprika, salt and pepper
  • 1/2 medium onion chopped
  • 1 tomato diced

Instructions:

1. Carve the top of your bell pepper off and scoop out the inside contents.

2. Carve three triangles (2 eyes and 1 nose) in the pepper to create your jack-o-lantern aesthetic. If you’re feeling really creative you can even attempt a mouth! Preheat oven to 350 degrees.

3. In a large pan add chopped onion and tomato and cook until soft.

4. Add meat and cook until no longer pink, approx 7 minutes.

5. Add chili powder, cumin, oregano, and paprika. Finish with salt and pepper.

6. Place bell peppers on a large baking dish and fill with mixture.

7. Place into oven and baking for about 30 minutes or until soft.

Happy Eating!

EWYN Breakfast Bark

By Recipes, Uncategorized

Ingredients:

  • 3/4 cup plain Non-Fat Greek yogurt
  • 1 tsp of honey or agave syrup
  • 1/2 tsp vanilla extract
  • 1/2 tsp lemon juice
  • 1/4 cup berries of your choice or assorted
  • 1/4 cup crushed non salted almonds or nuts of your choice

Instructions:

1. Line a baking sheet with wax paper

2. Mix Greek yogurt, honey or agave, vanilla extract and lemon juice together and spread on the baking sheet.

3. Add berries and nuts.

4. Freeze for 2 to 3 hours.

Break apart and ready to serve!

Variation: Mix your Greek yogurt with revive or protein to give it some flavour and omit the honey!

POTATO & TURNIP GRATIN

By Recipes

Ingredients:

  • 1 lb Turnip, cubed
  • 4 Medium Potatoes, quartered
  • 1 Medium White Onion, thinly sliced
  • 2 tbsp Butter, melted
  • 2 oz Parmesan Cheese, grated
  • 4 tbsp Sour Cream
  • 1 tsp Black Pepper
  • 1 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/2 tsp Paprika
  • 1/2 tsp Himalayan Salt

Instructions:

1. Cook turnip cubes in boiling water for 15 minutes.

2. Add potatoes and onion and cook another 5 minutes.

3. Drain, reserving 1/2 cup of the cooking liquid.

4. Whisk together cooling liquid, butter, sour cream, cheese and spices.

5. Toss together with turnip, potatoes and onions.

6. Spoon into a non-stick shallow pan and bake at 350 degrees for 60 minutes or until tender.

 Makes 4 servings
1 serving – 4 potato quarters & 1 cup turnip/onion  

MAPLE HASSELBACK SQUASH

By Recipes

Ingredients:

  • 1 Butternut Squash
  • 4 tsp Butter, melted
  • 1 tsp Maple Syrup
  • 2 Sage Leaves, chopped
  • Black Pepper

Instructions:

1. Combine melted butter, maple syrup and chopped sage into a bowl and set aside.

2. Cut squash in half, clean out the seeds and peel away the skin.

3. Place the squash in the oven at 350 degrees for about 5-10 minutes or until soft.

4. Remove the squash from the oven and slice the squash into thin slices being careful not to slice completely through.

5. Brush the squash with the melted maple butter and sprinkle with black pepper and chopped sage.

6. Place back in the oven and cook for 45-50 minute or until squash is fully cooked.

 Counts as: 1 vegetable, 1 fat 

1 cup = 1 serving

TACO STUFFED SWEET POTATO SIDE

By Recipes

Prep Time: 5 min
Cook Time: 15 min
Total Time: 20 min

Ingredients:

  • 1lb lean ground beef
  • 4 small, sweet potatoes (about 5oz each)
  • 2 cloves garlic, minced
  • 1 1/2 tsp Zest
  • 1/4 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 cup water

Toppings (optional):

  • 1/4 avocado, diced
  • 1 tbsp low fat sour cream

Instructions:

1. Brown ground beef and garlic in a large skillet over medium high heat. Drain grease and add the water and seasonings.

2. Reduce heat to medium low and cook for about 5 more minutes until mixture has thickened and is heated through.

3. While the meat is cooking, poke holes all over the sweet potatoes and cook in the microwave for 8-10 minutes on high, turning sweet potatoes over once halfway through. If potatoes are not soft enough, continue cooking 1-3 minutes more. Allow sweet potatoes to cool slightly, then slice them lengthwise and fluff the insides with a fork.

Assemble:

1. Measure out 2 oz of taco meat and spoon over the sweet potato

2. Top with ½ oz cheddar cheese and 1 Tbsp of low-fat sour cream

3. Sprinkle with chives

Sweet Potato Side Counts as: ½ protein, 1 carb, 1 fat and ½ add on

*To make a complete dinner, use 1 cup of field greens, 2 cups of veggies and 2 oz of taco meat. Top with 2 Tbsp of salsa and ½ oz of cheddar cheese to make a tasty taco salad.

Taco Salad Counts as: 2 vegetables, ½ protein and ½ add on

EWYN BANANA BREAD

By Recipes, Uncategorized

Ingredients:

  • 1 ½ cups rolled oats
  • ½ tsp of cinnamon
  • ½ cup unsweetened apple sauce
  • ½ cup vanilla whey protein
  • 1 tsp white vinegar
  • 4 egg-whites
  • 1 tsp baking powder
  • 1 ½ cups mashed banana (approximately 3)

Directions:

Preheat oven to 350 degrees. Spray loaf pan with cooking spray. Mix all ingredients together in a blender beginning with dry and blend until smooth. Pour mixture into loaf pan and bake 40 – 45 minutes, or until toothpick comes out clean.

Let cool and slice 8 slices. Enjoy!
Store leftovers in fridge up to 1 week or in freezer up to 1 month

Thank you to Heather from Ewyn Studios Goderich, ON for the recipe!

BROCCOLI SOUP

By Recipes, Uncategorized

Ingredients:

  • 4 cups low sodium vegetable broth
  • 3.5 cups broccoli, cut into small florets
  • 4 tbsp extra virgin olive oil or coconut oil
  • 1/2 cup chopped yellow onion
  • Ground pepper to taste

Directions:

Bring the vegetable broth to a boil in a large pan. Add the broccoli florets and 1.5 tbsp olive oil. Cook for at least 10 minutes or until soft. While the broccoli is cooking, sauté onions in .5 tbsp olive oil or coconut oil until translucent, about 5 minutes. When cooked, transfer broccoli mixture and onion to a blender in batches and puree or use an immersion blender. Return soup to pot and heat over medium heat for a few minutes. Divide into four equal portions. Drizzle .5 tbsp olive oil on each serving when ready to eat with freshly ground pepper to taste. Enjoy!

*Substitutions:
Could use cauliflower instead of broccoli or a combination of the two!

Thank you to Carol Tieu from Ewyn Studios Carleton Place, ON for the recipe!

Makes 1 serving, 4 portions 

STACEY’S CHICKEN BUDDHA BOWL

By Recipes, Uncategorized

Ingredients:

  • 4 oz cooked ground chicken (could substitute for turkey or fish)
  • 1/2 cup quinoa, cooked (or rice)
  • 1 cup peppers and zucchini, chopped (or other veggies)
  • 1 tbsp avocado oil
  • 1 tbsp fat free dressing (of your choice)

Directions:

Cook the chicken on the stove top in the avocado oil. In a bowl layer the vegetables on top of your cooked quinoa or rice. Spread ground chicken over vegetables and quinoa. Spoon fat free dressing over bowl. Mix together if desired and ENJOY!

Thank you to Stacey Burchat from Ewyn Studios Carleton Place, ON for the recipe!

Makes 1 serving.

CAULIFLOWER NACHOS

By Recipes, Uncategorized

Ingredients:

  • 1 cup cauliflower
  • 1 cup peppers and mushrooms (chopped)
  • 4 oz cooked ground chicken
  • 1/2 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/4 tsp cayenne pepper
  • 1/4 tsp garlic powder
  • 1 tbsp avocado oil
  • 1 oz shredded cheese

Directions:

Preheat your oven to 425C. In a bowl mix all vegetables, oil and spices. Place vegetables on parchment paper and put onto cooking tray. Spread ground chicken over seasoned vegetable mixture. Bake for 20 min. Remove from oven sprinkle with cheese and bake for another 5 min. Remove from oven and enjoy!

Thank you to Stacey Burchat from Ewyn Studios Carleton Place, ON for the recipe!

Makes 1 serving.