Sam Lee

Sam Lee

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PEA MILK FOOD TREND ALERT!- did you know green peas are a high source of plant protein? And with plant-based milk alternatives booming with popularity you may start to see more pea-based beverages in your supermarkets. These are the original sweetened versions were comparing (which means unsweetened options will be low calorie and have zero sugar). Almond & pea milk are actually pretty similar nutritionally except pea wins if youre looking for a higher protein beverage.   Which would YOU…

PEA MILK FOOD TREND ALERT!- did you know green peas are a high source of plant protein? And with plant-based milk alternatives booming with popularity you may start to see more pea-based beverages in your supermarkets. These are the original sweetened versions were comparing (which means unsweetened options will be low calorie and have zero sugar). Almond & pea milk are actually pretty similar nutritionally except pea wins if youre looking for a higher protein beverage. Which would YOU…

SAVOURY YAM TOAST It's time to bring your avo-toast game to the next level. This gorgeous creation by @plantpoweredpaule perfectly combines two of my favourite things: YAMS and AVO. Top yours off with roasted or steamed asparagus hemp seeds & sesame seeds for a filling brekkie. This meal contains complex carbs healthy fats fibre vitamins minerals & antioxidants to fuel your morning grind!  How do you like YOUR yams? Sweet or savoury?

SAVOURY YAM TOAST It's time to bring your avo-toast game to the next level. This gorgeous creation by @plantpoweredpaule perfectly combines two of my favourite things: YAMS and AVO. Top yours off with roasted or steamed asparagus hemp seeds & sesame seeds for a filling brekkie. This meal contains complex carbs healthy fats fibre vitamins minerals & antioxidants to fuel your morning grind! How do you like YOUR yams? Sweet or savoury?

PLANT-BASED PROTEINS There are SO many other plant foods high in protein than just quinoa. Protein is an essential part of a healthy diet; plus it keeps you full so you wont end up eating an entire days worth of calories in one meal. If youre vegetarian or vegan have diet full of a VARIETY so you can easily get all the protein you need for optimal health while preventing chronic disease! Think you cant get some gains with plant proteins? WELL research has shown that having a BALANCED spread…

PLANT-BASED PROTEINS There are SO many other plant foods high in protein than just quinoa. Protein is an essential part of a healthy diet; plus it keeps you full so you wont end up eating an entire days worth of calories in one meal. If youre vegetarian or vegan have diet full of a VARIETY so you can easily get all the protein you need for optimal health while preventing chronic disease! Think you cant get some gains with plant proteins? WELL research has shown that having a BALANCED spread…

BERRY 'N NUTS YOGURT PARFAIT This lovely creation by @fitgirls_sarah is perfect for any quick breakfast or postworkout snack! Yogurt is high in protein (especially Greek yogurt) to keep you full and satisfied while helping rebuild muscle after a great workout. It's also calcium-rich for a healthy nervous system strong bones & teeth. Sprinkle in your favourite nuts and seeds like pecans for healthy fats or hemp seeds which a high source of plant proteins. Top off with raspberries and…

BERRY 'N NUTS YOGURT PARFAIT This lovely creation by @fitgirls_sarah is perfect for any quick breakfast or postworkout snack! Yogurt is high in protein (especially Greek yogurt) to keep you full and satisfied while helping rebuild muscle after a great workout. It's also calcium-rich for a healthy nervous system strong bones & teeth. Sprinkle in your favourite nuts and seeds like pecans for healthy fats or hemp seeds which a high source of plant proteins. Top off with raspberries and…

OAT VARIETIES: What's the difference?  Instant Oats - (most processed out of all oat varieties); they are very thin because they have been pre-cooked dried rolled and finely pressed to create a powdery consistency. They are the most rapidly-cooked with a higher GI & often appear mushy when cooked.   Quick Oats - same procedure as instant oats but flakes are not as thinly pressed   Large flake Rolled Oats (Whole oats) - these flat discs are first steamed to make them pliable then pressed to…

OAT VARIETIES: What's the difference? Instant Oats - (most processed out of all oat varieties); they are very thin because they have been pre-cooked dried rolled and finely pressed to create a powdery consistency. They are the most rapidly-cooked with a higher GI & often appear mushy when cooked. Quick Oats - same procedure as instant oats but flakes are not as thinly pressed Large flake Rolled Oats (Whole oats) - these flat discs are first steamed to make them pliable then pressed to…

OUR SUNSHINE VITAMIN (D) The extreme cold has hit and more than ever before. With all the bundling up us from places like Toronto or New York are at higher risk of very low vitamin D levels. Naturally vitamin D is created in the skin but with low sunlight exposure getting sufficient vitamin D from dietary sources is essential. Vitamin D does so much more than help you absorb calcium for healthy bones & teeth.  Other benefits include: 1. Reducing risk of heart disease 2. Fighting infections…

OUR SUNSHINE VITAMIN (D) The extreme cold has hit and more than ever before. With all the bundling up us from places like Toronto or New York are at higher risk of very low vitamin D levels. Naturally vitamin D is created in the skin but with low sunlight exposure getting sufficient vitamin D from dietary sources is essential. Vitamin D does so much more than help you absorb calcium for healthy bones & teeth. Other benefits include: 1. Reducing risk of heart disease 2. Fighting infections…

KAKE-SOBA: HOT SOBA NOODLES IN BROTH Other than Japanese ramen & udon SOBA noodles are very common and popular in Japan. This traditional hot buckwheat noodle soup  has a sweet umami-like broth made of mirin (sweet rice wine) dashi (japanese stock) sugar and dark soy sauce with a ton of added seasonal vegetables like konbu (seaweed). Honestly the soba in Japan is like no other. And don't be afraid to slurp those noodles.   What are your favourite Japanese noodles? Have you tried soba?

KAKE-SOBA: HOT SOBA NOODLES IN BROTH Other than Japanese ramen & udon SOBA noodles are very common and popular in Japan. This traditional hot buckwheat noodle soup has a sweet umami-like broth made of mirin (sweet rice wine) dashi (japanese stock) sugar and dark soy sauce with a ton of added seasonal vegetables like konbu (seaweed). Honestly the soba in Japan is like no other. And don't be afraid to slurp those noodles. What are your favourite Japanese noodles? Have you tried soba?

Fancy some APPLES? Apples have a sweet and crisp taste. Theyre very budget-friendly yet under-appreciated nutrient powerhousescontaining fiber potassium vitamin A & C.   But as the new year approaches a lot of fad diets appear in the media. The apple cider vinegar diet is a popularly searched one with health claims including weight loss body detoxification & regulating blood sugars. We arent comparing apples to apples here but highlighting the differences between the two. Research suggests…

Fancy some APPLES? Apples have a sweet and crisp taste. Theyre very budget-friendly yet under-appreciated nutrient powerhousescontaining fiber potassium vitamin A & C. But as the new year approaches a lot of fad diets appear in the media. The apple cider vinegar diet is a popularly searched one with health claims including weight loss body detoxification & regulating blood sugars. We arent comparing apples to apples here but highlighting the differences between the two. Research suggests…

ASIAN GRILLED TOFU BUDDHA BOWL Feeling like some fresh healthy & light after many holiday treats? This Asian style Buddha bowl is so simple and easy to make! Chop your steamed broccoli & cherry tomatoes to add colour (aka vitamins minerals & antioxidants)! For protein add sprouted chickpeas & sizzle or grill cubed extra-firm tofu with sesame or avocado oil for some browning. Assemble it all on a warm bed of brown rice. Mix sesame oil and Tamari sauce with sesame seeds to create your own…

ASIAN GRILLED TOFU BUDDHA BOWL Feeling like some fresh healthy & light after many holiday treats? This Asian style Buddha bowl is so simple and easy to make! Chop your steamed broccoli & cherry tomatoes to add colour (aka vitamins minerals & antioxidants)! For protein add sprouted chickpeas & sizzle or grill cubed extra-firm tofu with sesame or avocado oil for some browning. Assemble it all on a warm bed of brown rice. Mix sesame oil and Tamari sauce with sesame seeds to create your own…

CHOCOLATE CHIP COOKIES Will you be leaving some cookies out for Santa tonight? Theres nothing more Christmasy than cookies to share. Use spelt buckwheat or whole wheat flour as your base for your cookies! Then sub regular sugar for coconut sugar and add unsweetened chocolate chips so it can melt it your mouth when baked in the oven.   Have a very merry Christmas everyone and Happy Holidays!

CHOCOLATE CHIP COOKIES Will you be leaving some cookies out for Santa tonight? Theres nothing more Christmasy than cookies to share. Use spelt buckwheat or whole wheat flour as your base for your cookies! Then sub regular sugar for coconut sugar and add unsweetened chocolate chips so it can melt it your mouth when baked in the oven. Have a very merry Christmas everyone and Happy Holidays!

VEGGIE AVO-WHOLE GRAIN TOAST WITH SOFT POACHED EGG Before any holiday feast try to balance out your meals by making sure youre eating healthy wholesome foods during the day without ravaging for food at night. Cut up some fresh tomatoes grab a handful of spinach smash a ripe avo and spread it on your favourite toast. Squeeze a bit of lime juice then sprinkle some pepper and voila a simple yet delicious brekkie is served!   How are you trying to balance your meals between holiday feasts?

VEGGIE AVO-WHOLE GRAIN TOAST WITH SOFT POACHED EGG Before any holiday feast try to balance out your meals by making sure youre eating healthy wholesome foods during the day without ravaging for food at night. Cut up some fresh tomatoes grab a handful of spinach smash a ripe avo and spread it on your favourite toast. Squeeze a bit of lime juice then sprinkle some pepper and voila a simple yet delicious brekkie is served! How are you trying to balance your meals between holiday feasts?

SUFGANIYOT (JELLY DOUGHNUTS) Sufganiyot can be traced back to sufan a Greek word meaning fried or spongy. These deep-fried jelly doughnuts are a commonly eaten staple during Hanukkah celebrations to symbolize the burning oil lamps miracle. Theyre pumped up with fruit jam or strawberry jelly and dusted with powdered sugar for that wintery feel.   Happy Hanukkah! Have you tried Sufaniyot before ?

SUFGANIYOT (JELLY DOUGHNUTS) Sufganiyot can be traced back to sufan a Greek word meaning fried or spongy. These deep-fried jelly doughnuts are a commonly eaten staple during Hanukkah celebrations to symbolize the burning oil lamps miracle. Theyre pumped up with fruit jam or strawberry jelly and dusted with powdered sugar for that wintery feel. Happy Hanukkah! Have you tried Sufaniyot before ?

CRISPY ALMOND CROISSANT Its a wintery morning and these baked almond croissants hit the spot. After toasting them in the oven theres a nice & crispy texture with a nutty flavour. It tastes even better paired with black coffee.   Are you treating you and your loved ones to some cozy treats this season?

CRISPY ALMOND CROISSANT Its a wintery morning and these baked almond croissants hit the spot. After toasting them in the oven theres a nice & crispy texture with a nutty flavour. It tastes even better paired with black coffee. Are you treating you and your loved ones to some cozy treats this season?

CLASSIC POTATO LATKES These fried potato pancake delicacies or levivot in Hebrew are a big part of the foods served during Hanukkah. Fried food is typically eaten in commemoration of the miracle oil that burned for 8 days in the Holy Temple of Jerusalem. Latkes are known for its crispy and potatoey goodness but more importantly - its symbolism.   Whos celebrating Hanukkah this season?

CLASSIC POTATO LATKES These fried potato pancake delicacies or levivot in Hebrew are a big part of the foods served during Hanukkah. Fried food is typically eaten in commemoration of the miracle oil that burned for 8 days in the Holy Temple of Jerusalem. Latkes are known for its crispy and potatoey goodness but more importantly - its symbolism. Whos celebrating Hanukkah this season?