Wednesday, September 16, 2015

Protein Pick Me Up!

I'm still in uni - done soon, thank goodness, but I'm still chuggin' away at it! Anyways, I've frequently found that when I come home from classes, I need a boost. Same goes for Tom when he gets home from work; in desperate need of a boost!

So, I always try to keep our lunches and dinners protein-packed, especially since we're back on the health-fueled road! Easy to make, with 30g protein in one serving, here's the deliciousness:

After-Class Lunch or Dinner Pick-Me-Up
500g Soyganics Smoked Tofu (find at Sobey's), diced
200g shrimp, peeled (I use pre-cooked, but if you use raw, make sure to cook them first!)
1/2 cup cauliflower florets
1/2 cup broccoli florets
7 - 8 small, white button mushrooms, sliced
1 cup peas (frozen is fine)
1 stalk green onion, chopped
1 tsp turmeric
1 tsp yellow curry powder
1/4 tsp thyme
1/8 tsp ground rosemary
1/2 tsp garlic powder
1/2 tsp onion powder
salt and pepper to taste

1/2 cup uncooked quinoa

canola oil

In stovetop pot, pour quinoa and 3/4 cup water. Bring to boil, and then reduce heat to simmer for 15 minutes.

Place canola oil in large stovetop skillet or pan over medium heat. Place tofu in pan and stir, cooking for about 3 minutes. Reduce heat to medium-low, and add cauliflower and broccoli, and let cook for about 5 minutes, stirring occasionally. Add peas and mushrooms, and stir (if you are using frozen peas, stir until the ice has melted off of them). Add spices, stir until thoroughly combined, and let sit for 5 - 7 minutes until fragrant. Add to quinoa and stir. Sprinkle green onions over top and serve.


(C)Katherine Wittman


Monday, September 14, 2015

Make Every Morning Count

One thing I've learned in my "quest" to become healthier is that every single thing you put in your mouth counts. Now, obviously one cheat meal won't be the end of everything, but getting into the habit of even one big cheat meal a week can really derail you... especially if you're like me and your willpower isn't that strong!

I can't eat a big breakfast - it makes me feel sick. So, I'm usually limited to egg whites with some seasoning, but it isn't enough to get me through the day until lunch (with school and work my schedule is tight). When my friend Stacey introduced me to smoothie bowls, I was pumped! So, now, because I'm usually on the go, I drink my breakfast along with my egg whites.
(C)Katherine Wittman

This beauty has 10g protein, 9g fibre, just over 50% daily recommended Vitamin C intake, and a whole lotta taste!

Cherry-Banana Breakfast Smoothie
1 cup Silk Unsweetened Coconut Milk
1 cup no sugar added frozen dark cherries
1 banana
1 tsp flaxmeal
1 tsp chia seeds
3 tbsp vegan yogurt
1 tsp lemon juice
1 tsp vanilla extract
handful of kale, chard, or collard greens

Place all ingredients in blender, food processor, or NutriBullet. Blend until smooth. Enjoy!


Tuesday, August 11, 2015

Spaghetti in a Tangy, "Cheesy" Vegan Sauce with Lemony Herbed Mushrooms

Don't let the lengthy title, ingredient list, or instructions fool you; this pasta dish is super easy and takes no time at all. Perfect for a busy night when you're working late, need something filling in a short time, or just simply don't want to cook, but don't want to order in.

There are a few ways to make this "cheesy", but the best (and most colon-friendly way - confused? Check out my post from yesterday) way is listed first in the recipe. You'll likely have all of these ingredients in your pantry/frig already, and you can always make this without the gluten-free or dairy-free ingredients if that's not your kinda thing.

This would also be a fantastic recipe to use any skinnypasta HIGH PROTEIN or upcoming SUPERFOOD fresh pastas with... just saying :)

Spaghetti with a Tangy, "Cheesy" Vegan Sauce with Lemony Herbed Mushrooms

spaghetti, linguine, or any other pasta (enough for 4-6 people)
1 tbsp. Becel Vegan Margarine
2 tbsp. minced garlic
1 tsp. corn starch
2 cups dairy-free milk (I like So Delicious Unsweetened Coconut Milk)
1/2 cup cashews and/or almonds
2 tbsp. + 3 tbsp. lemon juice (fresh-squeezed or bottled)
1 tbsp. + 1 tbsp. onion powder
black pepper
1 tbsp. dill weed
1 tbsp. rosemary
1 tsp. dried basil
6-8 white button mushrooms, sliced
2 tsp. + 1 tsp. lemon zest
olive oil

1. First, make the "cheese" part of your "cheesy" sauce:
 - in a blender or food processor, mince cashews and/or almonds to a powder (near-powder is okay)
- add 2 tbsp lemon juice, 1 tbsp onion powder, black pepper to taste, a pinch of salt, and a splash of olive oil and blend until smooth.
- add water if needed until the "cheese" mixture is smooth
[Other options include: cream cheese (dairy-free if needed), nutritional yeast, or shredded cheese (dairy-free if needed)]
- set aside
2. Bring water in a large stove-top pot to a boil, and throw in a few pinches of salt. Toss in pasta and cook according to instructions.
3. Melt margarine in large skillet. Add garlic and cook, stirring often, until fragrant. Add mushrooms and stir. Add 3 tbsp of lemon juice, a splash of olive oil, stirring frequently. Add lemon zest, dill weed, rosemary, basil, and 1 tbsp onion powder, continue stirring. 
4. Once mushrooms are browned, add another splash of olive oil, stir in flour and corn starch. 
5. Add milk slowly, stirring as you pour. 
6. Add your "cheese" mixture (or optional other "cheese"), and stir until the sauce is smooth. Sprinkle remaining 1 tsp. lemon zest and a dash of black pepper to sauce, and stir.
7. Once pasta is ready, drain and toss with sauce. Serve with whichever garnish you choose.


Sidenote: YES, you can eat amazingly on a vegetarian/vegan diet! Albert Einstein was known for being "onto things", and he said this:

Yup.... way to go old man!


Monday, August 10, 2015

Almondine This!

It seems like just a few posts ago where I was bitching (slightly... nope... full on bitching) about not being able to eat fish or seafood. It was a dark time, it was a gloomy time... it was a bitchy time. BUT now I'm able to eat fish (and some seafood) again!

My doctor couldn't exactly explain why, but after consulting a holistic nutritionist friend, she suggested that it may be due to my one and only colon. The way she explained it to me, inflammation and irritation in the colon can cause your body to intercept harmless food proteins and nutrients as harmful, thus causing reactions and 'creating' allergies. Confused yet? I still am.

Colon health is integral in staving off allergies, and helping to prevent 'new' ones. states that,

"Allergies [m]ay [a]lso [b]e [d]ue to Leaky Gut Syndrome. Besides being associated with inflammatory bowel diseases like Crohn's and ulcerative colitis, or celiac disease, leaky gut can also be a contributing factor to allergies... Once the integrity of your intestinal lining is compromised, and there is a flow of toxic substances 'leaking out' into your bloodstream, your body experiences significant increases in inflammation... According to a growing number of experts, including Dr. Loren Cordain, a professor at Colorado State University and an expert on Paleolithic lifestyles, humans are NOT designed to eat grains, and doing so may actually be damaging to your gut."

Anywho, my point is that, since I've been eating to 'treat' my colon, I've been happier, clearer, and healthier! Pinterest has definitely helped me to find some recipes, and then create my own gluten-free, dairy-free, colon-friendly recipe, just like what I had for lunch today.

Today's lunch was adapted from Kings Markets for one person, but you can adapt it if you are feeding your fam. Only 394 calories per serving, and 34.4 g of protein (according to MyFitnessPal)!
*note: I only used Rice Wine Vinegar as I didn't have Lemon Juice. Super tasty!

Filet of Sole Almondine

1 1/2 tbsp sliced almonds
200 g sole fillet (you can get individual sole fillets for around $3.00 CAD at Sobey's)
1 tbsp Bob's Red Mill Organic Coconut Flour
1 tsp garlic powder
2 stalks green onions, chopped
1 tbsp Becel Vegan Margarine
1/2 tbsp Rice Wine Vinegar
black pepper to taste
dried or fresh parsley to taste

1. Combine coconut flour, garlic powder, and black pepper; coat filet with mixture. Melt 3/4 of the tbsp of margarine in skillet over medium heat. Sauté filet until golden on each side (about 3-4 mins per side, depending on your stove).
2. Remove filet from skillet to your plate. Combine sliced almonds and green onions in skillet with the remaining 1/4 tbsp of margarine and stir until fragrant (don't "over-toast" the almonds!).
3. Spoon onion and almond mixture over filet and sprinkle with rice wine vinegar and parsley.
4. Enjoy!!!
(c)Katherine Wittman


Friday, July 24, 2015

Enjoy Pasta Again!

Quick, what's the first thing that you think about when you hear the word "pasta"? For me, it was usually "CARBS!"; although pasta is easy, of course, I never got excited or happy about 'having' to have pasta for lunch or dinner. Plus, even gluten-free pasta can be packed with soy, sugars, and other additives that can make a bowl of pasta more of an indulgence than a healthy alternative. The good thing about most gluten-free pastas is that they fill you up without having to have too big of a portion, but they leave you with that heavy feeling. And, most people go gluten-free to avoid that heavy feeling. So.... lose-lose situation, right?

Not anymore! Skinnypasta, created by two Italian sisters from my own stomping ground of Calgary, Alberta, offers a "superior level of nutrition", giving you what other gluten-free pastas (yes, even corn-based ones) cannot: non-GMO, no soy, no rice, no corn, no nuts, no additives, all-natural, no preservative, plus amazing taste. They even have high-protein, low-calorie pastas (your favourites - spaghetti, fettuccine, linguine), and vegetarian, gluten-free entrees (ummmm... pretty sure that these pastas were made for me!).

I've recently tried the gluten-free, vegan, individual-serving Butternut Squash Ravioli... oh yes, didn't I mention that Skinnypasta has handy individual entrees for when you need a healthy lunch or dinner? Yup... they were made for you, too! 
The ravioli - 5 out of 5 stars absolutely - it was a serious treat to have ravioli again without that heavy, "I-just-cheated-on-my-diet" feeling. And, my picky husband and I thoroughly enjoyed the Gnocchi in Pomodoro Sauce family meal so much that we couldn't wait to eat it (as is obvious in the picture below), so you get the end result of our meal. Three words: OM NOM NOM!

Couldn't wait to eat it... so here's the end result (Gnocchi in a Pomodoro Sauce by SkinnyPasta)
So, you ask, what's next for my love affair with Skinnypasta? Well, I can find it in-store (if you can't find it in a store near you, request it via Skinnypasta's website here), or I can order it online (hellll yes!) to get my fix. Bring pasta back into your life!

Tried it already? Let me know what you thought of it in the comments or on my Facebook or Twitter pages. 

Namaste :)

Wednesday, February 11, 2015

A Double Whammy

I love quotes! Who doesn't? The only issue that seems to come from humanity's great love of quotes is that we often post quotes in an empty fashion, meaning that we like the idea of the words and can see how they would apply to our lives, but we don't take the next step of actually living by these words.
I liken it to waving a white flag without the intention to surrender, or saying "I stand for this" without really knowing what it means.

Not saying that it's easy to just integrate a quote into your life right away - it will take practice! So, I totally support creating a Pinterest board of quotes, or having your favourites posted on your mirror so you can look at them each morning. Kind of like a mantra, right?
But, choose the quotes that really resonate with you! Some that you feel are actually reasonable to integrating into your life, often by the same person or by people within the same genre.

These two quotes really hit-home today. Both represent something I am struggling with, and speak to my heart very profoundly and eloquently. Lovingly, I accept the guidance presented and commit to putting these into practice.

"The whole secret of existence is to have no fear. Never fear what will become of you."

"You will not be punished for your anger, you will be punished by your anger."
- The Buddha (Siddhartha Gautama)

Image courtesy of coward_lion at

Namaste, All!

PS. Tell me your favourite quotes in the comments!

Sunday, January 18, 2015

Gone Veggie?

This is a new thing for me. It's not something that I've been thinking about for a long time, and it kinda just happened overnight.

I found that, in the last couple of months, I've encountered some symptoms from eating meat that I would liken to how I feel after eating gluten or dairy; nausea, headaches, dizziness, bloating, etc.
So, why not cut meat out entirely? (Maybe chicken?).
That's what I tried this week, and I've since developed a new appreciation for cauliflower. I hated the stuff before, especially since it had always tasted like vomit to me, but finding new ways to cook it helped a ton!

I will keep you updated, and will post any new recipes I come across or think up when possible :)

Tell me: have you made any big dietary changes? What were the results?


PS. Check out Pinterest for some amazing Vegan and Vegetarian recipes.