Perfect Packed Lunch

Calgary Personal Trainer Recipes

Here’s an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don’t fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
Servings: 1

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Fire-Roasted Chili Omelet

healhty recipes by Calgary's Top Personal Trainer

Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.

Servings: 2

Here’s what you need…

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Mean & Clean Burrito

Healthy Burrito Recipe from Personal Trainer in Calgary

Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.

Servings: 1

Here’s what you need…

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FRESH! Mango Pie

food_fresh-mango-pie

What better way to usher in summer than with this delicious no-bake mango pie? You won’t find any processed sugars or refined carbs in this dessert – just sweet and nutritious whole food ingredients. That being said, remember to use portion control even with nutritious desserts.

Servings: 12

Here’s what you need…

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Sweet & Tangy Salmon

Healthy Recipes from a Calgary Personal Training Expert

It’s barbeque season, and what better to throw on the grill than a tender fillet of salmon? Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here’s what you need:

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Quinoa Breakfast Bowl

food_quinoa-breakfast

You’ve probably heard of quinoa – it is hailed by some as the new super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids – this means it’s a surprisingly complete protein. It’s also high in fiber and iron. And, as if the edible seeds didn’t have enough going for them, NASA is thinking about growing it in space.

Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.

Servings: 1

Here’s what you need:

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Guiltless Zucchini Pasta with Turkey

Pasta without the wheat...and tasty too!

Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles.

Pasta without the wheat...and tasty too!

Pasta without the wheat...and tasty too!

Yield: 4 servings

Here’s what you need:

  • 4 zucchini, ends trimmed and run through a spiral slicer
  • 1 teaspoon olive oil
  • 1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 1 (20oz) package lean ground turkey
  • 2 cups spaghetti sauce
  • Salt and pepper to taste
  1. Place the spiral-sliced zucchini in a large bowl and set aside.
  2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
  3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
  4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.

Tender Homemade Baked Beans

food_bakedbeans

Baked beans are filled with healthy protein and fiber. This homemade recipe is quick and easy to make and tastes great. Serve it hot from the oven, or enjoy it chilled – either way it’s a crowd pleaser.

Servings: 12

Here’s what you need…

  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 2 yellow onions, chopped
  • 1 (6oz) can tomato paste
  • 1/4 cup tamari (low sodium soy sauce)
  • 4 Tablespoons pure maple syrup
  • 1 Tablespoon mustard
  • 3 (15oz) cans pinto or white beans, drained and rinsed
  1. Preheat oven to 350 degrees. Spray a large baking pan with non-stick spray and set aside.
  2. In a large skillet, heat the olive oil and sauté the garlic and onions until tender.
  3. In a large bowl, mix the tomato paste, tamari, maple syrup and mustard until a thick sauce forms. Add the beans and onions and mix until fully incorporated.
  4. Spread the beans into prepared pan, cover tightly with foil and bake for 30 minutes.

Nutritional Analysis: One serving equals: 134 calories, .5g fat, 25g carbohydrate, 5g fiber, and 8g protein.

Green Smoothie

Drink your fresh greens. It tastes great too!

Green smoothies consist of 3 basic ingredients: dark leafy greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.

Servings: 1

Here’s what you need…

  • 1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
  • 1 cup strawberries
  • 1 banana
  • 1-2 cups filtered water
  1. In a high speed blender mix the ingredients until smooth.

Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.

White Bean Ratatouille

Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please.

Yield: 8 servings

Here’s what you need:

  • 1 large-size globe eggplant, cut in 1/2 inch cubes
  • 1 tablespoon water, for sautéing
  • 2 medium-size red onions, sliced
  • 3 medium-size zucchini, cut in 1/2 inch cubes
  • 2 red bell peppers, cut into 1/2 inch squares
  • 4 garlic cloves, minced
  • 1/4 cup dry white wine
  • 1 cup vegetable stock
  • 4 tomatoes, seeded and roughly chopped (or 2 cans – 15 oz each – fire roasted diced tomatoes)
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 2 bay leaves
  • 2 (15oz) cans white beans, drained and rinsed
  • Salt and fresh group pepper, to taste
  • 1/2 cup finely chopped fresh basil
  1. Steam eggplant cubes for 10 minutes. Heat the water in a large-size sauté pan, add onions and cook, for 5 minutes.
  2. Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
  3. Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
  4. Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with salt to taste.
  5. Remove skillet from heat, remove the bay leaves, and stir in chopped basil.

Nutritional Analysis: One serving equals: 195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g protein.