“Heart to Health” Challenge: Day 7 Menu

Happy Valentine’s Day! 🙂

Today is the last day of our “Heart to Health” Challenge! Thank you for sticking through the entire challenge since Day 1. We hope you enjoyed all of the healthy recipes that we have prepared for you, as well as their “hearty” name puns, throughout the week. For the final day of the challenge, we would like to treat you to a simple, but special drink.

Drink: “I Like You a Latte” Coffee (2 Servings)homemade-chai-tea-latte-71-light

A sweet, but healthy, latte that can be enjoyed between your loved one and yourself!

Ingredients:

  • 1 cup milk
  • 2 cups freshly brewed strong, dark roast espresso coffee

Directions:

  1. In a small saucepan, heat milk over medium-high heat while beating with a whisk to create foam
  2. Pour freshly brewed coffee into 2 separate mugs and slowly pour in half the milk into each mug, holding back the foam with a spoon. Spoon the foam over on the top and serve.

 

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“Heart to Health” Challenge: Day 6 Menu

Breakfast: You Are My Soy-mate” Soy-based Smoothie

Substituting soy milk – which is high in essential fatty acids, vitamins, and fiber – is a fantastic way to add a nutritious element to an already tasty drink!

Ingredients:med102963_0607_strwbryshake_vert

  • 1 ripe banana
  • 2 cups strawberries
  • ¼ cup fresh kale
  • 1 cup soy milk
  • 2 tbsp honey (optional)

Directions:

  1. In a blender, combine ingredients and puree until smooth. Serve with an optional drizzle of honey

 

Lunch: I Yam In Love With You” Yam Fries (3-4 servings)

Like the healthy potato wedges we featured in yesterday’s blog post, baked yam fries are a great substitute for fast food! Satisfy your cravings with this nourishing recipe!

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Ingredients:

  • 2 large yams or sweet potatoes
  • 2 tbsp olive oil
  • 1 tbsp chilli powder
  • 1/2 tsp cumin
  • ½ tsp garlic powder
  • ¼ tsp cayenne pepper

 

Directions:

  1. Preheat oven to 425ºF
  2. Cut sweet potatoes into wedges
  3. Combine the spices together. Toss the wedges in olive oil and then toss them in the spice mixture, making sure each wedge is evenly coated
  4. Bake for 30 minutes, turning them over once halfway through.

 

Dinner: Udon Know How Much You Mean To Me” Udon Noodles Stir Fry

This hearty meal is full of a variety of flavours and uses only simple ingredients that you can easily find in your pantry!

Meal planner september, Budget meals - honey soy chicken and udon stir-fry

Ingredients:

  • 2 tbsp olive oil
  • ¼ pound chicken breast, thinly sliced
  • 1 small onion, thinly sliced
  • ½ a red pepper, thinly sliced
  • ½ a green pepper, thinly sliced
  • 1 small carrot, thinly sliced
  • 1 tsp ginger, minced
  • 4 tbsp low-sodium soy sauce
  • ¼ cup water
  • 300g frozen udon noodles

Directions:

  1. In a medium pot, boil half a pot of water. Add in frozen noodles to the boiling water. Stir the noodles until they completely separate. Drain noodles and rinse in cold water. Set aside.
  2. In a skillet, heat 1 tbsp of olive oil over moderately high heat. Add chicken, stir-fry until white. Set aside.
  3. Heat another 1 tbsp of olive oil in skillet over high heat. Add in veggies, ginger, soy sauce, and water. Stir-fry until veggies are ready.
  4. Add noodles and chicken, stir and cook for about 2 more minutes.

“Heart to Health” Challenge: Day 5 Menu

SFS_ButtermilkBiscuits_02_276952.jpgBreakfast: “All You Knead is Love” Buttermilk Scones

When it comes to choosing between homemade or storebought, nothing tastes better than freshly baked scones you made in your own kitchen!

Ingredients:

  • 2 cups flour
  • 2½ tsp baking powder
  • ½ tsp salt
  • 5 tbsp chilled butter, cut into small pieces
  • ¾ cup fat-free buttermilk
  • 3 tbsp honey

Directions:

  1. Preheat oven to 400ºF.
  2. Combine flour, baking powder, and salt in a large bowl. Add butter and and cut using a pastry blender until it is fully incorporated. Place in the refrigerator to chill for 10 minutes.
  3. In a separate bowl, whisk together the buttermilk and honey until well blended. Combine the wet and dry ingredients, stirring just until it is fully incorporated.
  4. Place dough on a lightly floured surface and dust lightly with additional flour. Roll out until it is ½ inch thick and then fold it into thirds. Dust surface of dough lightly with flour again and re-roll until it is ½ inch thick. Lastly, fold into thirds again and roll out the dough until it is now ¾ inch thick.
  5. Cut biscuits using a ¾ inch biscuit cutter. Place biscuits onto a baking tray lined with parchment paper and bake for 12 minutes or until golden brown.

Lunch: “Heart-y Potato” Wedges (3-4 servings)

If you like fries, then you will definitely enjoy this recipe! These potato wedges are guaranteed to keep you away from fast food!

WEDGE_FRIES_BITE-copy.jpgIngredients:

  • 4 medium potatoes
  • 1 tsp paprika
  • ¼ tsp chili powder (optional)
  • ¼ tsp garlic powder (optional)
  • 3 tbsp olive oil
  • salt
  • pepper
  • green onions, sliced

Directions:

  1. Preheat oven to 425°F (220°C).
  2. Wash and cut potatoes into wedges. Put in a large bowl.
  3. Sprinkle seasoning, salt and pepper (to taste), and oil on the potatoes. Toss gently to evenly coat.
  4. Place wedges on a greased baking tray.
  5. Bake for 25-30 minutes, until they’re golden brown.
  6. Sprinkle green onions to garnish.

Dinner: “Are You O-fish-ally Mine?” Salmon Fillet (2 servings)

*tip: Buy fish whole and cut it yourself at home or buy it frozen to reduce costs!

salmon_2640006bIngredients:

  • 2 tbsp low-sodium soy sauce
  • ½ tbsp olive oil
  • 1 tsp ginger, finely minced
  • 1 stalk spring onion, finely sliced
  • 2 salmon fillets

Directions:

  1. In a shallow bowl, mix together the soy sauce, olive oil, ginger, and spring onions.
  2. Lightly score each salmon fillet and coat evenly with the marinade. Cover and refrigerate or at least one hour. Set out in room temperature for 10-20 minutes before cooking.
  3. Heat a lightly oiled pan on medium-high to high heat. Place salmon fillets onto the pan, cooking 1-2 minutes on each side, turning until fully cooked.

“Heart to Health” Challenge: Day 4 Menu

Breakfast: “We’d Make a Great Pear” Fruit & Yogurt Parfait

IMG_1057-finalRunning late? This quick and easy parfait is the perfect breakfast for you. You can even take it on the go! This recipe can also be quick snack during the day.

Ingredients:

  • 2 cups low fat plain yogurt
  • 2 cups fresh sliced pears or honeydew
  • 1 cup granola
  • 2 tbsp honey

Directions:

  • Layer 2 spoonfuls of yogurt, each into 4 separate serving cups. Add a layer of granola as well as a layer of fruit on top.
  • Repeat layering the yogurt, granola, and fruit, and drizzle some honey in between the layers to taste.

 

Lunch: “Words Cannot Express Hummus I Love U” Hummus Dipdownload

This next recipe is ideal for those who don’t like washing the dishes. This dip is simple, yet tasty! Just dip and eat away!

Ingredients:

  • 1 can garbanzo beans, drained
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 clove garlic
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt

Directions:

  1. Puree garbanzo beans, lemon juice, olive oil, garlic, cumin and salt together in a food processor. Serve with fresh veggies and pita bread!

 

Dinner: “Hugs & Quiches” Quiche (4 servings)

What looks like pie, but is nutritious and equally as scrumptious? Quiche! This effortless recipe will have you craving for seconds!

Healthy-Crustless-Veggie-Quiche-@sallybakeblog-3
Ingredients:

  • ½ a small onion, diced
  • 2 cloves garlic, minced
  • 1 large Roma tomato
  • 5-6 leaves fresh basil, chopped
  • ½ cup mozzarella, shredded
  • 5 large eggs
  • ¾ cup milk
  • salt and pepper to taste

Directions:

  1. Preheat oven to 350℉. Lightly grease an 8 inch pie pan and set aside.
  2. Heat a large skillet over medium-high heat and cook onion and garlic under tender, for about 5 minutes. Remove from pan and set aside in a medium-sized bowl.
  3. Remove and discard the juices and seeds from the tomato and dice. Add the chopped tomato into the bowl with the onions and garlic.
  4. Add chopped basil into bowl and mix well. Spoon mixture evenly onto the pie pan and top with mozzarella. Set aside.
  5. In a bowl, mix the eggs and milk until fully incorporated. Add salt and pepper to taste.
  6. Pour egg mixture evenly on top of the cheese. *optional: You can gently top the quiche with sliced tomatoes as a topping.
  7. Bake in the oven for 40-50 minutes or until slightly golden brown at the top and fully cooked throughout. cool for 10 minutes before serving.

“Heart to Health” Challenge: Day 3 Menu

Breakfast: : “You Are The Apple Of My Eye” Apples & Peanut Butter

Crisp, sweet apples dipped in creamy peanut butter is the perfect nutritious breakfast for Day 3 of our Valentine’s Day campaign!

peanut-butter-cream-cheese-apple-dipIngredients:

  • 2 Large Apples
  • 1 cup all-natural peanut butter (crunchy or smooth)
  •     OR almond butter

**OPTIONAL: Other dried fruits or nuts**

Directions:

  1. Cut the apple into wedges. Set aside to make the peanut butter dip.
  2. In a bowl, use a fork to combine the peanut butter with dried fruits and nuts until it is an even mixture

 

Lunch: “You Make Me Feel Sunny Side Up” Eggs & Avocado Toast)

Avocados are extremely versatile, and super healthy too! They are also loaded with fiber and omega-3 fatty acids which can help lower your cholesterol, as well. Find out more about other foods that contain healthy fats in our blog post here.

Ingredients (for the avocado toast):

  • ½ an avocado
  • 1 tsp lemon juice
  • pinch of salt
  • 2 slices whole wheat bread, toasted
  • 1 tsp olive oil
  • 1 egg

Directions:2014-0408_CP_moroccan-guacamole-toasts-w-fried-egg-009

  1. Cut the avocado in half, remove the pit, and scoop into a bowl.
  2. Add the lemon juice and salt to taste.
  3. Mash the ingredients together with a fork, keeping the texture slightly chunky
  4. Spread half the avocado mash evenly onto each piece of toast. Drizzle with olive oil to garnish!

Directions (for eggs):

  1. Heat a lightly oiled pan over medium-high heat.
  2. Crack an egg into a pan and cook until the whites of the eggs are set but the yolk is still runny.
  3. Serve with toast.

 

Dinner: “I Like You From My Head to-mah-toes” Spaghetti (2 servings)

This basic yummy spaghetti recipe is always a family favourite, and can be cooked in large portions to save for future meals!

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Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 (28-ounce can) whole, peeled tomatoes
  • ¼ tsp salt
  • 1 tsp thyme
  • 4 ounces spaghetti noodles

Directions:

  1. In a medium sized pot, heat olive oil on medium-high heat. Saute diced onions and minced garlic cloves until soft, about 5-7 minutes.
  2. Add the canned tomatoes with its juices to the pot and crush with a wooden spoon. Cook until soft, for about 5 minutes.
  3. Add salt and thyme. Simmer the sauce for about 10-15 minutes until thick and keep on low heat.
  4. Bring a large pot of water to a boil and cook pasta according to directions on the package. Drain noodles and serve with sauce.

“Heart to Health” Challenge: Day 2 Menu

Here is the second menu set we have prepared for you on Day 2 of our “Heart to Health” 7 Days Healthy Eating Challenge!

Breakfast: “I Like You Berry Much” Berry Smoothie

Smoothies are a refreshing and convenient breakfast whenever you are in a hurry. Using fat-free plain yogurt and adding a dash of oats into the blender is also a fantastic way to ensure that you are making healthy choices and adding some nutrients to your meal!

FNK_mixed-berries-and-banana-smoothie_s4x3.jpg.rend.sni12col.landscapeIngredients:

  • 2 cups frozen mixed berries
  • 2 cups fat free plain yogurt
  • 100 mL milk
  • ¼ cup oats
  • 2 tsp honey

Directions:

  1. Blend the berries, yogurt and milk together with a blender until smooth.
  2. Stir in the oats, then pour into 4 glasses and serve with a drizzle of honey.

 

Lunch: “You’re Egg-straordinary” Omelette (1 serving)

Most people assume that omelettes are strictly a breakfast food, but here at Hunger Actions we are reintroducing it as a tasty and hearty lunch option, filled with healthy ingredients!

Ingredients:

  • ¼ cup chopped spinach leaves
  • 2 portobello mushrooms, thinly sliced
  • ½ a red/green bell pepper, thinly sliced
  • ¼ cup grated cheese
  • 2 large eggs
  • salt and pepper to taste

Directions:Omelette-3

  1. Combine eggs, salt and pepper in a large bowl, beating with a whisk
  2. Heat oil on a skillet over medium-high heat, swirl to coat.
  3. Add mushrooms and bell peppers and saute until vegetables are soft. Remove vegetable mixture from pan and set aside; clean pan.
  4. Return pan to medium-high heat. Add 1 tsp of oil to pan, swirl to coat.
  5. Pour the egg mixture to pan and spread evenly. Wait until edges begin to set, then add desired amount of cheese, spinach, mushrooms and bell peppers on half of the egg mixture.
  6. When the center of the egg is beginning to set, fold omelette in half and cook on both sides evenly until fully cooked.

 

Dinner: “You Have A Pizza My Heart” Mini Pizza

Who doesn’t love pizza? These mini pizzas prepared on individual sized english muffins are quick and easy to make, and are definitely something that both you and your kids will enjoy!

Ingredients:

  • 4 english muffins, split
  • ½ a zucchini
  • ½ cup sliced portobello mushrooms
  • 1 tomato
  • 1 cup mozzarella cheese
  • 1 cup marinara sauce

Directions:English-Muffin-Pizzas-Recipe-HD

  1. Preheat the oven to 375℉
  2. Cut the zucchini, mushrooms, and tomato into thin slices and set aside
  3. Evenly spread the tomato sauce onto each english muffin half
  4. Evenly distribute the cheese and toppings onto each english muffin
  5. Bake for approximately 10 minutes or until the cheese is melted and browned at the edges

Marinara Sauce:

Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 (28-ounce can) whole, peeled tomatoes
  • ¼ tsp salt
  • 1 tsp thyme

Directions:

  1. In a medium sized pot, heat olive oil on medium-high heat. Saute diced onions and minced garlic cloves until soft, about 5-7 minutes.
  2. Add the canned tomatoes with its juices to the pot and crush with a wooden spoon. Cook until soft, for about 5 minutes.
  3. Add salt and thyme. Simmer the sauce for about 10-15 minutes until thick.

“Heart to Health” Challenge: Day 1 Menu

Today is the first day of our “Heart to Health” 7 Days Healthy Eating Challenge! Check out the menu set we have prepared for you below 🙂

Breakfast: “I Loaf You” French Toast

Breakfast is the most important meal of the day, so start yours off with this simple and sweet french toast recipe that is sure to make your morning more enjoyable!

Ingredients:40cc7a6915418f86_vegan-french-toast.xxxlarge_2x

  • 1 egg
  • 1/2 tsp cinnamon
  • 1 tsp vanilla
  • ¼ cup milk
  • 4 slices of whole wheat or whole grain bread

Directions:

  1. Beat the egg, cinnamon, and vanilla together in a dish. Stir in the milk.
  2. Dip the bread in the egg mixture, making sure to coat both sides evenly
  3. Cook bread slices in lightly greased skillet until lightly browned on both sides

 

Lunch: “Lettuce Be Together” Salad

f0bf603f6860060c1633bd304905a052This next recipe is a fresh green salad that you are sure to love! The sweetness of the strawberries in this salad perfectly complements the saltiness of the pecans, as well as the vinaigrette’s acidity.

Ingredients (for vinaigrette):

  • 3 tbsp extra virgin olive oil
  • 2 tbsp red wine vinegar
  • salt and pepper to taste
  • 1 clove minced garlic

Directions:

  1. Whisk all ingredients together until it is well combined.
  2. Add other optional ingredients such as ½ tsp of italian seasoning, squirt of lemon juice, pinch of red pepper flakes, 1 tsp dijon mustard, and many more!

Ingredients (for salad):

  • 3 cups of torn spinach or baby spinach
  • 1 cup sliced strawberries
  • 1 cup blueberries (or a berry of your choice)
  • ½ cup pecans

Directions:

  1. In a large bowl, combine baby spinach, strawberries, blueberries and pecans.
  2. Add the dressing little by little and toss until greens are well-coated (you may have a bit left over but you’ll use most of it).
  3. Add salt and pepper to taste

 

Dinner: “Bae-ked” Lasagna (12 servings)

To finish off your day on a good note, this wholesome lasagna is not only delicious, but is also great to freeze for future meals!

Ingredients:0808p110-lasagna-m

  • 4 cups meat sauce
  • 3 cups spinach and cheese filling
  • 1 zucchini, sliced
  • 1 cup low-fat Mozzarella cheese
  • 1 pack of oven-ready lasagna noodles (About 9 sheets)

Directions:

  1. Preheat oven to 375ºF.  
  2. Follow diagram to stack lasagna in casserole dish.
  3. Cover lasagna with aluminum foil.
  4. Bake for 40-45 minutes.  Uncover and sprinkle grated cheese evenly over top.  Return to oven and bake for 10 minutes longer.
  5. Let rest for 10 minutes before cutting into serving pieces.

**Use our healthy and delicious Hunger Actions recipes for the meat sauce and cottage cheese mixture!**

Meat Sauce:

Ingredients:

  • 2 tbsp. olive oil
  • 1 medium sized onion, diced
  • 1 carrot, peeled and diced
  • 1 rib celery, thinly sliced
  • 3 cloves garlic, chopped
  • 1 ¾ lbs. lean ground turkey or chicken
  • 5.5 oz tin tomato paste
  • ½ to ¾ cup of water (based on desired consistency)
  • 2 tsp. sugar
  • 2 tbsp. fresh basil leaves, chopped
  • 2 tomatoes, diced
  • 2 tsp. dried oregano
  • salt and pepper, to taste

Directions:

  1. Heat oil in a large pot on medium heat.
  2. Sauté onion until soft, for about 2 minutes.  Add carrot and celery and sauté about 3 minutes longer. Add garlic and cook one more minute.  
  3. Add ground turkey/chicken, breaking it up in the pan as it cooks.  Cook the meat until it is no longer pink in color.
  4. Add tomato paste, water, sugar, basil, oregano, and diced tomatoes.  Increase heat to medium-high and bring to a boil.  
  5. Once at a boil, reduce heat to medium-low and simmer for 10 to 15 minutes to blend flavours.  Check for consistency and if too thick, add a little bit more water.  If too thin, increase heat briefly to medium-high to thicken.  Add salt and pepper to taste.

Spinach/cheese Filling

Ingredients:

  • 2 eggs
  • 3 ½ cup (approx.) low-fat cottage cheese or ricotta cheese
  • 1 bunch fresh spinach, chopped
  • salt and pepper, to taste

Directions:

  1. In a large bowl, whisk eggs lightly to blend.  
  2. Mix in cottage cheese/ricotta cheese and spinach and stir until fully incorporated. Add salt and pepper to taste.