Monthly Archives

September 2011

breakfast, dinner, fitness, snacks

Falling Back into Routine

There’s certainly no denying that autumn is here. Leaves are starting to look precarious. Its pitch black by 8pm. And yesterday I busted out my Woolrich  for the first time this season. (For the record, flannel button-ups are to fall what denim cutoffs are to summer. Non-optional hipster attire.)

As much as I have enjoyed all my gallavanting this summer – to Prince Edward Island, Chicago, Ottawa and Muskoka – I am excited to get back into a normal routine this September. Here’s a little taste of what that’s been looking like so far…

Movin’ and Shakin’

Yesterday’s trip to the Y was a nice mix of tough and relaxed. Started out with some standard cardio intervals followed by some stretching, a lil strength training followed by some sprawling out on the mats with my workout buddy checking out boys and ipod apps.

Cardio:

  • Warm up/20 min treadmill intervals/Cool down

Strength:

  • 3 sets of 12 tricep rope pull downs (with machine)
  • 2 sets of 12 bicep curls (free weights)
  • 1 minute plank
  • 1 minute seated oblique twists with 6 lb medicine ball
  • 2 minutes medicine ball sit-ups with a partner (passing back and forth) – ouccch
  • Donkey Kicks (1 min/leg)
3 Squares
When I’m on vacation I’m usually grabbing food on the go or at restaurants, which is great don’t get me wrong. But now that I’m home I’m seriously enjoying cooking simple meals that are cheap, easy and well-balanced. I’m not posting standard “recipes” for these meals as they are far from an exact science, but I have included some instructions.
Note: these meals incorporate a lot of animal-based protein, but this is totally incidental. On gym days I definitely eat higher protein meals, but I usually mix it up with vegetable-based sources like tofu, tempeh, nuts, vegan protein powder and mixed grain/bean bowls. Its all good to me. 🙂
Oatmeal topped with scrambled egg whites (I microwave them cause I’m fancy like that), crunched up millet cereal, soynuts, pepitas, blueberries and raspberries. Topped off with some sweetened vanilla almond milk.
Halibut, Zucchini and Chard Wraps
  1. Lightly sautee yellow zucchini in a little olive oil, garlic and salt-free herb mix until just softened. Add chopped chard leaves for the last 2-3 minutes of cooking.
  2. Sprinkle thawed halibut fillet with salt, pepper and garlic powder. Fry in a little olive oil or cooking spray until cooked through, about 2-3 minutes per side.
  3. Spread a brown rice tortilla (or your favourite kind of wrap) with 1 portion of laughing cow cheese or 1 tbsp of veganaise. Top with a thin layer of dijon and a few dashes of hot sauce if desired.
  4. Add veggies and fish, wrap and slice in half to serve.

I paired mine with some chopped carrot sticks and peppers and a bowl of soy yogurt with fruit to round out the meal.  

Rustic Vegetable Puttanesca with Cous Cous and Lemon Chicken
Vegetable Puttanesca
  1. In a medium saucepan add a little olive oil, 1/4 red onion, 2 cloves garlic garlic and 1 diced tomato. Cook until fragrant.
  2. Then add small handful of cauliflower, the stems of 1 bunch of chard (reserve leaves for later) and half a zucchini and a splash of water. Cook on medium heat, stirring often, until vegetables begin to soften and combine.
  3. Add 1 tbsp balsamic vinegar, a few dashes of soy sauce, garlic powder, italian seasonings and a handful of chopped black olives. Stir to combine and simmer. Add around 1/4 cup water and chopped chard leaves. Cover and simmer for about 5 more minutes. Serve over cous cous or pasta.

Whole Wheat Cous Cous

  1. Prepare by adding cous cous to boiling water in a 1:1 ratio and letting it sit for 5 minutes. Toss with walnut or flax oil, salt, pepper and a sprinkle of nutritional yeast or parmesan.
Lemon Chicken Breast
  1. Marinate chicken breasts in lemon juice, garlic, salt and pepper for as long as time allows. Sear marinated chicken on both sides then wrap in tin foil and bake at approx. 425 for an additional 15 minutes (time varies depending on size and thickness). Sprinkle with salt and lemon juice immediately before serving.
Oh and in case you’re wondering these are JUST my MEALS and in no way reflect all the food I eat in a day. Typically I tuck into a substantial snack every 3-4 hours in addition to my 3 squares. My metabolism is a beast like that. RAWR. 
Are you excited to start this September off on the right foot? What’s your routine looking like these days? 
cities, community, inspiration, markets, photojournal

Evergreen Brick Works Farmer’s Market, In Pictures

The Brick Works Market runs every Saturday morning from 8 until 1pm. It is located at 550 Baview Ave. in Toronto, Canada. A map to the site can be found here

Immediately upon ariving at the market I was delighted to discover my good friends The Elwins were the live entertainment for the day. I encourage you to play their sweet-as-locally-sourced-pie tunes while you browse through my impressions of the market. 







Hope everyone is enjoying their long weekend…
Cooking, eating, playing, giggling and all in all having some fun!
dinner, diy, markets, recipes

Green Goddess Tofu Bowl (Or: How I Let My Freak Flag Fly)

Some days I can’t help but embrace my inner hippie. 

I haven’t talked about it much on the blog, but I grew up on a farm. An organic farm. And if we’re gonna get real specific, it was a commune.

Now before you get yourself all riled up, the commune wasn’t anything cultish or creepy. It was just a buncha earth lovin’ folks who had common goals about sustainability (long before that word was all trendy and on oprah). So they decided to live their lives together – growing vegetables, raising livestock and sharing large family-style (mostly vegetarian, always organic) meals.

And sure we’d occasionally frollick around a May pole and yes we would celebrate a solstice or two. I mean it wasn’t creepy, but it was definitely eccentric.

Anyhow after a lovely trip to the Brickworks Market this afternoon (more on that tomorrow), I ended up with an arm load of organic veggies, some herbed tofu and a hankering for some seriously granola grub. So I whipped up a meal that was totally inspired by my days as a flower child.

Green Goddess Tofu Bowl

Don’t be scared by all the steps: this bowl is really just a mix of a whole grain cous cous base, some roasted tofu and veggies and a light tofu sauce. All toppings are optional, feel free to mix and match based on what’s in your kitchen. 


Protein – Roasted Tofu and Summer Squash

  1. Dice 1/2 block (or 1 full block, but reserve half for another recipe) of herbed tofu in equal parts balsamic and soy sauce – I used about 2 tbsp each. Toss together with salt-free herb mix (Spike, Mrs. Dash, etc.), garlic powder, pepper and nutritional yeast if desired.
  2. Spread out tofu blocks on a foil or parchment paper lined baking sheet, leaving a little space on one side.
  3. Toss 1 diced zucchini in the leftover tofu marinade and spread it out on the empty half of the baking sheet.
  4. Roast tofu and zucchini at 425 for around 20-30 minutes.
Grain Base – Whole Wheat Cous Cous 
  1. In a medium saucepan sautee 1/4 diced onion, 1 tbsp minced garlic, 1 diced yellow pepper and 1/2 cup diced cauliflower in a little oil until fragrant and just softened.
  2. Add 2/3 cup water and heat until boiling.
  3. Add 1/2 cup whole wheat cous cous, remove from heat and cover. Allow to stand for 5 minutes.

Green Goddess Dressing 

  1. Puree 1/2 package silken tofu, 1 green onion, 1 clove of garlic, small handful of fresh basil, 1 tsp dijon, juice of half a lemon, 2 tbsp red wine vinegar, salt and pepper.
  2. Thin with water, I used about 1/2 cup for a lighter consistency.
Additional Toppings:
  • Steamed Greens (I used black kale)
  • Dollop of hummus
  • Toasted nuts and seeds
  • Hot sauce (obviously)
LAYER UP AND ENJOY!
When was the last time you ditched the too-cool ‘tude to let your freak flag fly?