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Tomato, Parsley & Chia Mini Egg White Bites

Tomato, Parsley & Chia Mini Egg White Bites

 5 ingredients · 25 minutes · 1 serving

Directions

  1. Preheat the oven to 350ºF (175ºC).
  2. In a bowl, combine the egg whites, tomato, parsley, chia seeds, and
  3. Scoop the mixture into lined (or greased) mini muffin Bake for 20 minutes or until cooked through. Let cool before serving. Enjoy!

Ingredients:

1/4 cup Egg Whites

1/2 Tomato (small, diced, juices drained)

1/4 cup Parsley (chopped)

3/4 tsp Chia Seeds

1/8 tsp Sea Salt

Nutrition Amount per serving:

Calories 61 Cholesterol 0mg
Fat 1g Sodium 428mg
Carbs 4g Vitamin A 2111IU
Fiber 2g Vitamin C 29mg
Sugar 1g Calcium 45mg
Protein 8g Iron 2mg

Notes:

Leftovers

Refrigerate in an airtight container for up to three days.

Serving Size

One serving equals approximately five mini muffins.

More Flavor

Add a splash of tamari or soy sauce. Use whole eggs or a mixture of egg whites and whole eggs.

Additional Toppings

Add goat cheese, feta cheese, or vegan cheese.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Steak & Tomato Skewer Salad

Steak & Tomato Skewer Salad

 6 ingredients · 15 minutes · 1 serving

Directions

  1. Pierce the steak and cherry tomatoes onto the barbecue Season with salt and black pepper.
  2. Grill over medium-high heat, rotating occasionally for about eight to nine minutes or until your desired doneness is
  3. Divide the spinach and cucumbers onto Top with the steak and tomato skewers. Enjoy!

Ingredients:

6 ozs Top Sirloin Steak (cut into one-inch pieces)

1 cup Cherry Tomatoes

2 Barbecue Skewers

Sea Salt & Black Pepper (to taste)

1 1/2 cups Baby Spinach

1/2 Cucumber (medium, sliced)

Nutrition Amount per serving:

Calories 424 Cholesterol 133mg
Fat 25g Sodium 133mg
Carbs 13g Vitamin A 5619IU
Fiber 4g Vitamin C 37mg
Sugar 7g Calcium 126mg
Protein 37g Iron 5mg

Notes:

Leftovers

Refrigerate in an airtight container for up to three days.

Serving Size

One serving equals approximately two 12-inch skewers and two cups of salad.

More Flavor

Marinate the beef in balsamic, tamari, or barbecue sauce. Serve with your dressing of choice.

Additional Toppings

Avocado, peppers, olives, and/or crumbled cheese.

Barbecue Skewers

If using wooden skewers, be sure to soak in water for at least 30 minutes before grilling

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Leek & Fennel Soup with Chicken

Leek & Fennel Soup with Chicken

 7 ingredients · 10 minutes · 1 serving

Directions

  1. Heat the water in a large pan over medium-high Add the leeks and cook for eight to 10 minutes or until the leeks have softened and wilted down. Add the garlic, thyme, and salt and cook for another minute.
  2. Add the fennel and the broth and stir to Bring the soup to a boil and then reduce and simmer for 15 to 20 minutes until the fennel is very tender.
  3. Transfer the soup to a blender or food processor and blend until very Do this in batches if necessary and add more broth to thin the soup if needed. Season the soup with additional salt to taste.
  4. To serve, divide the soup between bowls and top with warmed shredded Enjoy!

Ingredients:

2 tbsps Water

3/4 Leeks (medium, trimmed and chopped)

1/2 Garlic (clove, minced)

3/4 tsp Thyme (fresh)

1/16 tsp Sea Salt

1/4 bulb Fennel (large, chopped)

3/4 cup Vegetable Broth

2 1/2 ozs Chicken Breast, Cooked (shredded)

Nutrition Amount per serving:

Calories 177 Cholesterol 74mg
Fat 3g Sodium 720mg
Carbs 16g Vitamin A 2122IU
Fiber 3g Vitamin C 17mg
Sugar 6g Calcium 85mg
Protein 24g Iron 2mg

Notes:

Leftovers

Refrigerate in an airtight container for up to three days. Freeze the soup separate from the chicken for longer.

Serving Size

One serving is approximately 1 1/4 cups of soup.

Additional Toppings

Fresh thyme or fennel fronds.

Make it Vegan

Omit the chicken or top with sauteed mushrooms instead.

No Vegetable Broth

Use chicken broth or bone broth instead.

More Fat

Omit the water and saute the leeks in some oil instead.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Golden Turmeric Latte

Golden Turmeric Latte

 7 ingredients · 10 minutes · 1 serving

Directions

  1. Grate the ginger then squeeze the juice out of it into a saucepan. Discard the pulp. Add the remaining ingredients to the saucepan and place over medium heat. Heat through for about 3 to 5 minutes, not letting it come to a boil. Whisk continuously.
  2. Carefully transfer into a mason jar and seal with a lid. Shake vigorously for about 30 seconds, or until a foam starts to form. (Note: You can also use a blender for this step, but the turmeric can stain the blender cup.) Pour into glasses through a sieve and enjoy!

Ingredients:

1 1/2 tsps Ginger (grated)

1/2 cup Canned Coconut Milk

1/2 cup Water

1/2 tsp Turmeric (powder)

1 1/2 tsps Raw Honey

1/4 tsp Cinnamon

3/4 tsp Coconut Oil

 

Nutrition Amount per serving:

Calories 281 Cholesterol 0mg
Fat 25g Sodium 34mg
Carbs 14g Vitamin A 2IU
Fiber 1g Vitamin C 0mg
Sugar 10g Calcium 26mg
Protein 2g Iron 1mg

Notes:

Use Fresh Turmeric Root

Skip the turmeric powder and use fresh turmeric root instead. Peel turmeric root and grate. Measure out about 1 tbsp grated turmeric root per serving.

Avoid a Mess

Rinse all glasses and mugs out right after use to avoid turmeric stains. Use baking soda on turmeric stains if they do happen.

On-the-Go

Add all ingredients except water to a mason jar. When ready to drink, just add hot water from the kettle and shake up for a warming, anti-inflammatory snack.

Vegan

Use maple syrup to sweeten instead of honey.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

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Sunbutter Pumpkin Protein Balls

Sunbutter Pumpkin Protein Balls

 6 ingredients · 10 minutes · 1 serving

Directions

  1. In a mixing bowl, combine the coconut flour, protein powder, sunflower seed butter, pumpkin, and oat milk. Mix well until a firm batter forms. Add more oat milk one tablespoon at a time if the mixture is too dry/crumbly
  2. Form the dough into one-inch balls. Repeat until all the dough is used up. Firmly roll each ball in a small bowl of hemp seeds to form a coating (optional). Store in the fridge or freezer until ready to

Ingredients:

1 1/4 tsps Coconut Flour

2/3 tsp Vanilla Protein Powder

1 1/4 tsps Sunflower Seed Butter

1 1/4 tsps Pureed Pumpkin

1/3 tsp Oat Milk (unsweetened, plain)

1 1/4 tsps Hemp Seeds (for coating, optional)

Nutrition Amount per serving:

Calories 81 Cholesterol 0mg
Fat 6g Sodium 9mg
Carbs 4g Vitamin A 957IU
Fiber 2g Vitamin C 0mg
Sugar 1g Calcium 16mg
Protein 4g Iron 1mg

Notes:

Leftovers

Refrigerate in an airtight container for up to seven days, or freeze if longer.

Serving Size

One serving equals one ball, about one inch in diameter.

More Flavor

Add pumpkin pie spice, maple syrup and/or vanilla extract.

No Hemp Seeds

Roll in crushed nuts, cocoa powder, pumpkin seeds or sunflower seeds.

No Sunflower Seed Butter

Use almond butter, tahini or pumpkin seed butter instead.

Protein Powder

This recipe was developed and tested using a plant-based protein powder. If using another type of protein powder, note that results may vary.

Coconut Flour

This recipe was developed and tested using Bob’s Red Mill Coconut Flour. If using another type of coconut flour, note that results may vary.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

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Peach Green Tea Smoothie copy

Peach Green Tea Smoothie copy

 5 ingredients · 5 minutes · 1 serving

Directions

  1. Add everything to a blender and blend until smooth. Pour into a glass and enjoy!

Ingredients:

1 1/2 cups Green Tea (strong brewed, chilled)

1 1/2 cups Frozen Peaches

1/2 cup Frozen Cauliflower

3 tbsps Lemon Juice

1 1/2 tbsps Raw Honey

Nutrition Amount per serving:

Calories 211 Cholesterol 0mg
Fat 1g Sodium 20mg
Carbs 54g Vitamin A 765IU
Fiber 6g Vitamin C 61mg
Sugar 45g Calcium 32mg
Protein 5g Iron 1mg

Notes:

More Fat

Add chia seeds or flax seeds.

Make it Vegan

Use maple syrup or another liquid sweetener instead.

Make it Green

Add spinach or kale.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Dark Chocolate Almond Mousse

Dark Chocolate Almond Mousse

7 ingredients · 3 hours 5 minutes · 1 serving

Directions

  1. Add all the ingredients to a high-speed blender and blend for 2 to 3 minutes until
    thickened, smooth and creamy
  2. Transfer to a bowl and refrigerate until chilled, about 3 hours. Enjoy

Ingredients:

1/3 cup Unsweetened Almond Milk
1 2/3 tbsps Chia Seeds
1 2/3 tbsps Cocoa Powder
2 1/3 tsps Almond Butter
1 3/4 tsps Monk Fruit Sweetener
1/4 tsp Vanilla Extract
1/8 tsp Sea Salt

Nutrition Amount per serving:

Calories 206 Cholesterol 0mg
Fat 16g Sodium 303mg
Carbs 23g Vitamin A 200IU
Fiber 10g Vitamin C 0mg
Sugar 1g Calcium 342mg
Protein 8g Iron 3mg

Notes:

Leftovers

Refrigerate in an airtight container for up to five days. Stir well before serving.

Serving Size

One serving is roughly 1/2 cup.

Additional Toppings

Extra cocoa powder, chopped nuts, fresh berries and/or shredded coconut.

No Almond Butter

Use another nut or seed butter instead

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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Cuban Mojo Chicken

Cuban Mojo Chicken

8 ingredients · 1 hour 20 minutes · 1 serving

Directions

  1. To a zipper-lock bag, add the zest and juice of the orange, juice of the lime, garlic, oil, cilantro, cumin, and salt, and mix well. Add the chicken thighs to the bag and marinate for at least 30 minutes.
  2. Preheat the oven to 400ºF (204ºC).
  3. Transfer the chicken thighs and the marinade to a baking dish and bake for 40 to 45 minutes or until the chicken has browned.
  4. Divide the chicken between plates and spoon the cooking liquid over top if desired. Enjoy!

 

Like it Spicy

Add jalapeno or red pepper flakes.

Ingredients:

1/8 Navel Orange (medium, zested, juiced)

1/8 Lime (juiced)

2/3 Garlic (clove, minced)

1 tsp Extra Virgin Olive Oil

1 1/3 tbsps Cilantro (finely chopped)

1/8 tsp Cumin

1/16 tsp Sea Salt

4 ozs Chicken Thighs with Skin (bone-in, trimmed)

Nutrition Amount per serving:

 Calories     308  Cholesterol  111mg
Fat 23g Sodium 291mg
Carbs 5g Vitamin A 244IU
Fiber 1g Vitamin C 17mg
Sugar 2g Calcium 27mg
Protein 19g Iron 1mg

 

Notes:

Leftovers
Refrigerate in an airtight container for up to three days.
More Flavor
Add oregano, mint, or black pepper.
Crispier Chicken
Broil the chicken thighs for a few minutes before serving.
Make it a Meal
Serve with brown rice, cauliflower rice, roasted potatoes, or veggies, black beans, or on top of a salad.

 

Dr.Anita Moosavi. Toronto Weight Loss and Wellness Clinic

 

 

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