Category: Healthy Eating

December 12, 2019 Healthy Eating

Roasted Spaghetti Squash Pasta With Vegan Mushroom Rose

Course Main Course
Cuisine Italian
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 4

Ingredients

  • 1 Spaghetti Squash Seeds Removed
  • 2 tbsp Extra VIrgin Olive Oil
  • Himalayan Salt and Pepper
  • 1.5 Cups Marinara Sauce I use Victoria White Linen from Costco (the best !!)
  • 1/3 cup Raw Cashews
  • 1 clove Garlic
  • 1/2 cup Vegetable Broth
  • 1/3 cup Fresh Basil
  • 1/4 cup Nutritional Yeast
  • 1 tsp Garlic Powder
  • 1.5 cup Chopped Cremini Mushrooms cut in 2" x 2" chunks - chunkier the better

Instructions

  1. Cut squash in 1/2 and clean out
  2. Drizzle 1 olive oil, salt and pepper and roast cut side down, at 450 C for 45 min to 1 hour or until fork peirces squash easily (use baking pan with parchment paper)
  3. Soak cashews in boiling water for 20 minutes
  4. While squash cooks and cashews soak, heat frying pan to medium with the remaining olive oil and sauté garlic for 5 - 8 minutes or until golden. Add chopped mushrooms and sauté for 10 - 15 min, until lightly cooked
  5. In a blender, add vegetable broth, cashews and nutritional yeast. Blend until smooth
  6. Add marinara sauce and the blended cashew mixture to the mushrooms and garlic in the pan. Heat on medium until desired temperature and season with salt, pepper and garlic powder to taste. Stir in fresh basil
  7. Note: I like to add more nutritional yeast to get more of a flavourful sauce
  8. Scrape squash into a bowl, top with rose sauce and serve

For more recipes like this one and to explore nutrition, health & life, visit The Nude Mushroom: https://nudemushroom.com/

Author: Tara Portelli : ta**@**********om.com

September 21, 2014 Healthy Eating

Is unstable blood sugar preventing you from achieving your health goals?

What’s blood sugar you ask? Blood sugar is a simple sugar (glucose) that is broken down through digestion from the foods we eat and travels through our blood stream to our cells to provide energy to our bodies. Our bodies are unable to make or store this energy. Since every movement we make requires this continuous supply of energy, our bodies are essentially a ‘fuel as you go’ machine.

v4-why-bloodsugar
blood sugar updown-1Our body constantly regulates blood sugar levels to compensate when it rises too high or drops too low. It is constantly working to maintain a balanced internal environment (homeostasis). If our blood sugar is too high our body stores and holds on to fat, if it’s too low our body cannibalizes its own lean muscle tissue for energy . The result of these fluctuations of high and low blood sugar can result in a poor body composition usually consisting of a low muscle mass and increased fat percentage, and major affects contributing to low energy , poor athletic performance and mental fatigue throughout the day.

When a balanced internal environment (stable blood sugar) is achieved it allows our systems to work effectively and efficiently by releasing stored fat for fuel (which is burned in the muscle tissue and used for energy) while also allowing our body to protect and maintain its lean muscle.

imagesWKY2ZDDFKnowing how to feed your body correctly to achieve stable blood sugar is the key to success with any health goal. By optimizing your nutrition plan with the correct nutrition ratios, calories per meal and proper meal intervals while adding a fitness routine, you will achieve balance in blood sugar levels. You will then benefit from a steady level of energy throughout the day, eliminate sugar cravings and increase mental alertness making for a sharper mind and the ability to concentrate. Are you ready to take your health to the next level?

Samantha Dee is a Certified Nutrition Coach at Maximum Physiotherapy. She educates individuals on blood sugar stabilization, proper nutrition , exercise, increasing athletic performance and quality of life. Call 705-444-3600 to book a consultation or for more information.

August 13, 2014 Healthy Eating

Spinach Egg Protein Exercise Recovery Lunch

After a long run or any other sort of workout it’s important to feed your body what it needs. After a long run for example it’s important to replace lost electrolytes and protein exercise within 30 minutes of the activity. Greens also provide a nice alkaline food to reduce acidity in the body. High quality olive oil is full of anti-oxidants and vitamin E and has been shown to prevent heart disease, cancer and diabetes!

I have found that a perfect recipe for this is to combine eggs and spinach in a tasty recipe that fuels your body up after a workout. I call it the spinach egg recovery lunch. Here is the recipe:

Ingredients

  • 2 to 3 eggs depending on your protein requirements
  • a really generous fistful of fresh spinach
  • organic salsa of your choice
  • salt & pepper
  • a few drops of hot sauce (optional)
  • 1 tablespoon of extra virgin olive oil

Easy 5 Minute Prep

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On a non-stick pan add your tablespoon of olive oil and heat to medium temperature.

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Scramble the eggs and pour them in, immediately throwing your big handful of fresh spinach leaves on top. Don’t be shy with the amount of spinach! It’s really to taste so put whatever quantity you like. Stir like crazy and remove as soon as the eggs solidify. Don’t over cook the eggs to rubber. Remove from heat after only a minute and a half or when the eggs become solidified but not dried out.

Put it on a plate and use sea salt and pepper to season. Spoon some organic salsa on top and maybe a couple of drops of hot sauce if you like it spicy! That’s it…you are done!

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March 9, 2014 Healthy Eating

Basic Green Smoothie

Green smoothies are a fantastic way to take your greens because you don’t need fatty dressings, can take it in quickly and it’s another of your glasses of water for the day! They are alkaline and an ideal balance to a typical diet which is too acidic. After physical activity they make a fantastic recovery drink.

In a full sized blender blend at high speed:

– large handful of organic spinach

– teaspoon of chia seeds

– one banana

– 16 ounces of water

– 10 large chunks of pineapple

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