Timeless Easy Healthy Recipes [CrossFit Victoria BC]

Aug 1, 2019

Timeless Easy Healthy Recipes [CrossFit Victoria BC]

Our last recipe post was a hit! Now we’ve got these timeless easy healthy recipes are great for quick and simple meal or can be made in a big batch ahead of time for the week or a dinner party with friends.

Let us know in the comments if you give these a try!

Chai Oatmeal with Peaches and Coconut:

How Canadian to add maple syrup to your breakfast!

 

Ingredients:

  • 1/2 cup quick cooking oats
  • 2/3 cup strong brewed chai tea
  • 1/3 cup coconut milk (skim milk if preferred)
  • 1/2 cup peaches (thawed frozen/tinned)
  • 1/4-1/2 teaspoon coconut oil
  • 1 teaspoon maple syrup
  • shredded coconut or coconut flakes to top

Steps:

    1. Brew chai tea bag in 2/3 water for 3 minutes.
    2. Combine oats, tea and coconut milk.
    3. Microwave mixture for 2 minutes (continue cook until desired thickness has been reached.
    4. In a nonstick pan, melt coconut oil and add in peach slices until they soften and darken slightly – approx. 2-3 minutes (if you prefer to put just add the peaches cool, that is also an option).
    5. Layer peaches on top of oatmeal with coconut flakes and drizzle with maple syrup.

Chicken Lettuce Wraps:

If you have ever been to PF Chang’s in Hawaii – this recipe is a take on their delicious chicken lettuce wraps.

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound ground chicken
  • 2 cloves garlic, minced
  • 1 onion, diced
  • ¼ cup hoisin sauce
  • 2 tablespoons soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon freshly grated ginger
  • 1 tablespoon Sriracha, optional
  • 1 (8-ounce) can whole water chestnuts, drained and diced
  • 2 green onions, thinly sliced
  • Kosher salt and freshly ground black pepper, to taste
  • 1 head butter lettuce

Steps:

    1. Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
    2. Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes.
    3. Mix in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
    4. To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.

 

Quinoa Chicken Parmesan:

Great alternative for those who may be celiac or gluten intolerant. Try and use as many fresh ingredients as you can!

Ingredients:

  • 1 cup quinoa
  • 1 tablespoon Italian seasoning
  • 2 boneless, skinless chicken breasts, cut crosswise in half
  • Kosher salt and freshly ground black pepper, to taste
  • ½ cup all-purpose flour
  • 2 large eggs, beaten
  • ½ cup shredded mozzarella cheese
  • ¼ cup grated Parmesan cheese
  • 1 cup marinara sauce
  • ¼ cup basil leaves, chiffonade

Steps:

    1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
    2. In a large saucepan of 1 1/2 cups water, cook quinoa according to package instructions. Stir in Italian seasoning.
    3. Season chicken with salt and pepper, to taste.
    4. Working in batches, dredge chicken in flour, dip into eggs, then dredge in quinoa mixture, pressing to coat.
    5. Place chicken onto the prepared baking sheet and place into oven and bake for 20-25 minutes, or until golden brown. Top with cheeses and marinara. Place into oven and bake until cheeses have melted, about 5 more minutes.
    6. Serve immediately, garnished with basil, if desired.

South Western Black Bean Cake with Guacamole:

These black bean cakes are a great vegan and vegetarian substitute when craving a little Mexican spice in your life. Plus, it has corn chips..how could you go wrong?!

Ingredients:

  • ½ medium avocado, seeded and peeled
  • 1 tablespoon lime juice
  • Salt
  • Ground black pepper
  • 2 slices whole wheat bread, torn
  • 3 tablespoons fresh cilantro leaves
  • 2 garlic cloves
  • 1 15-ounce can black beans, rinsed and drained
  • 1 canned chipotle pepper in adobo sauce
  • 1-2 teaspoons adobo sauce
  • 1 teaspoon ground cumin
  • 1 egg, beaten
  • 1 small plum tomato, chopped
  • Corn chips to serve

Steps:

    1. Mash the avocado in a small bowl. Stir in lime juice; season to taste with salt and pepper. Cover and chill until ready to serve.
    2. Place torn bread in a food processor. Cover and process until bread turns into coarse crumbs. Transfer to a large bowl; set aside.
    3. Place cilantro and garlic in the food processor. Cover and process until finely chopped. Add the beans, chipotle pepper, adobo sauce, and cumin and process until beans are coarsely chopped and mixture begins to pull away from the side of the bowl or container.
    4. Combine mixture with bread crumbs. Add egg, combine, and shape into four 1/2-inch-thick patties.
    5. Lightly grease the rack of a grill pan. Place patties on the rack. Cook over medium-high heat for 8 to 10 minutes, or until patties are heated through, turning once.
    6. To serve, top patties with guacamole and tomato.

Healthy Fried Rice:

Fried rice is always a great recipe when you have left over rice. Easy to throw a variety of different vegetables in it to make it extra delicious.

Ingredients:

  • 1 cup cooked brown rice
  • 4 cloves garlic (minced)
  • 1 cup chopped green onion
  • 1/2 cup peas
  • 1/2 cup carrots (finely diced)
  • 3 Tbsp soy sauce
  • 1 Tbsp peanut butter
  • 2-3 Tbsp brown sugar
  • 1-2 Tsp chilli sauce
  • 1 Tsp sesame oil (sub in peanut or avocado oil)
  • Add in whatever other vegetables and protein or tofu for your preference

Steps:

    1. Heat oil in a large skillet over medium heat.
    2. Add onion and garlic; stir-fry 1 minute.
    3. Mix in mushrooms, veggies, and almonds; stir-fry 3 minutes.
    4. Finally add in rice; stir-fry 1-2 minutes more.
    5. Season with salt and pepper before serving.

 

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