Add some spice to your post-workout smoothie with freshly brewed chai tea. Instead of brewing one cup of tea at a time, make a whole pitcher with half a dozen tea bags and store in the fridge for use throughout the week.
Boil water in kettle and pour over mug containing tea bags. Steep for at least a half hour to really concentrate tea. Place tea (containing bags) in fridge to cool.
Meanwhile add banana, protein powder, maca powder, yogourt, and milk to blender. Add cooled tea and blend until smooth. Add ice and blend until ice is crushed. Top with sprinkle of cinnamon.
Each smoothie contains: 180 calories; 21 g protein; 1 g total fat (1 g sat. fat, 0 g trans fat); 22 g total carbohydrates (16 g sugars, 2 g fibre); 98 mg sodium
source: "Healthy Smoothies", alive #364, February 2013
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!