Viewing entries tagged
healthyhungrystudent

Curried Butternut Squash and Carrot Soup

Curried Butternut Squash and Carrot Soup

This soup is creamy and smooth, and has a mild bite to it from the curry and ginger, which helps you stay warm during chilly fall nights. Its bright colours will make you smile, and it will also give you all the beta carotene and Vitamin A that you need to stay healthy and fit during flu season!

The Lazy Student's Lonely Lentil Salad

The Lazy Student's Lonely Lentil Salad

Not too long ago, I discovered this salad from the Salad Samurai cookbook, and I’ve been hooked. I make it twice a week, and it’s packed with healthy fats and protein, as well as spice and flavour. I thought I would share it with you, since you know, I’m just that nice and all. I call this the Lazy Student’s Lonely Lentil Salad.

Gluten Free Chicken Burger Patties

Gluten Free Chicken Burger Patties

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When my Mom was over two weeks ago, she bought me staple foods and things for my freezer, which was pretty amazing. She got us a ton of rice, quinoa, oats, etc., and also four different kinds of chicken cuts, including ground chicken. Usually, I love making spaghetti sauce with ground chicken, but with 30 degree + weather, I did NOT want to be slaving over the stove for hours. That’s when I thought: why not make burgers? To be fair, I know most of my recipes are vegetarian or vegan friendly, but I’m only a part-time vegetarian, and my sous-chef is a carnivore, so I can’t always force her to eat what I like. Making chicken burgers is apparently easy when you can eat eggs and gluten, because you can either use breadcrumbs or eggs to make the patties stick. But when you can’t have either, it gets complicated. I do have a solution for you: gluten free chicken burger patties. Breton recently came out with gluten-free options for their cracker line, with four flavours to date: regular with flax, regular with garlic, black bean with garlic and onion, and white bean with salt and pepper. I’ve tried all four, and by far my favourite is the black bean type. This is great because I was starting to get tired of the rice crackers I was eating.

Why do I mention the crackers? Well breadcrumbs and crackers are similar, as in both dry, crumbly and coarse when crushed, so why not attempt to replace breadcrumbs by gluten-free crackers? It worked! These gluten free chicken burger patties were surprisingly delicious and so easy to make!

Gluten free egg free chicken burgers - Perfect for summer BBQ season! // The PumpUp Blog

Gluten Free Egg Free Chicken Burger Patties

Ingredients

  • 1 box of gluten-free Breton crackers (regular with flax), 2 cups crushed, divided
  • ¼ of a white onion, grated
  • ½ cup skim or 1% milk
  • Spices of your liking
  • 1 pack of ground chicken
  • 1 tbsp. of olive oil

Gluten free egg free chicken burgers - Perfect for summer BBQ season! // The PumpUp Blog

Instructions

Start by crushing your crackers in a mixing bowl, aiming for a breadcrumb consistency. Since these are crackers, they will go to dust quickly, so don’t be too hard on them. Set 1 1/2 cup of the crushed crackers aside.

Get a clean plate out for your burger patties, as you want to have everything on hand and ready.

In your mixing bowl, mix in your onion, milk, spices, ½ cup of crushed crackers and chicken. It will be quite soupy, but deal with it!

Once everything is combined, form the mixture into patties, and coat them with the leftover cracker crumbs, then place them on your plate. You may need another plate, or a plater to place everything on it, depending on the size of your patties.

Heat up a frying pan on medium heat, and add your olive oil. Fry your patties about 5 minutes per side, until they are completely cooked through. Place the cooked patties on a different plate, so you don’t transfer bacteria.

There you have it! Moist, delicious egg free and gluten free chicken burger patties! Freeze the rest for a quick lunch or dinner option.

This gluten free chicken burger recipe is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

4 healthy allergy-friendly recipes for BBQ season

4 healthy allergy-friendly recipes for BBQ season

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Hey guys! If you missed me making a few healthy dips and recipes on the PumpupHQ Snapchat on Friday last week, here are the recipes that I made! They are perfect for BBQ season and super healthy, so you don’t have to feel guilty about indulging in some yummy snacks! You guys already know my breakfast recipe, the Scrambled Tofu, because I’ve already blogged about it here on PumpUp, and on my own blog!

This yummy, healthy 10 minute tofu scramble recipe can be whipped up in a jiffy. You can eat it for any meal without having to worry about feeling all the feelings. Breakfast recipe from the PumpUp Blog.

As for the other recipes, I filmed myself making traditional Greek Tzaziki and a Black bean and corn dip.

Traditional Greek Tzaziki

Greek Tsatziki // Healthy allergy-friendly BBQ season recipes from the PumpUp Blog

This is my all-time favourite dip to make, because it’s so easy to make, and so delicious! It’s creamy, full of garlic, and it’s perfect for those hot summer days where you just want to cool off with a light snack.

To make it, you will need

  • 1 large tub of plain yogurt (1%, 2%, 3% MF)
  • Half of one cucumber
  • 2 to 3 garlic cloves
  • Squirt of lemon juice
  • Pinch of salt and pepper

To start, grab a bowl, a strainer/sieve, and a bunch of paper towels/paper coffee filters/cheese cloth (if you own one).

Line you’re your strainer/sieve with the paper towels or coffee filters, you’ll want about 4 to 5 layers so the yogurt doesn’t rip through. Place the whole yogurt container in it, and pop that into the fridge for 2 hours, or if you’ve really got time, overnight. This will strain out most of the water from your yogurt, leaving you with really creamy yogurt “cheese”. I was in a hurry this weekend so I just let it strain for 2h, but you can leave it for as long as you want.

Next, do the same with your cucumber! Cut your cucumber length-wise, scoop out all the seeds, then grate it finely with a cheese grater. Place all of the grated cucumber in a sieve lined with paper towels, or to save space, wrap your cucumber in paper towels, place it in a bowl, and put a something heavy over it to press the water out. Kind of like what you do with tofu.

Once the water has been extracted from both yogurt and cucumber, place them together in a large bowl. Chop up your garlic finely, and then stir it in with your lemon juice, salt and pepper. Mix until everything is combined!

Black bean and corn dip

Black bean and corn dip // Healthy allergy-friendly BBQ season recipes from the PumpUp Blog

This is another crowd pleaser, great for nacho night too!

You will need

  • 1 can of black beans
  • 1 cup of frozen corn kernels, thawed
  • 1 tsp. of cumin
  • Juice of one lemon
  • Olive oil
  • Dash of hot sauce
  • Fresh coriander, chopped
  • Salt and pepper to taste

In a large mixing bowl, mash your black beans with a potato masher, until they are pretty creamy. You can also do this in a food processor to save time, but I find that with a potato masher, it saves you dishes.

Once the beans are smooshed, mix in your hot sauce, olive oil, lemon juice, chopped coriander and your cumin. Stir until everything is combined. Mix in your corn kernels and salt and pepper, and there you have it!

 

Mixed Bean Salad

Mixed bean salad // Healthy allergy-friendly BBQ season recipes from the PumpUp Blog

I also had a mixed bean salad I wanted to show you guys, but didn’t get the chance, so here it is now! It's one of my favourite salad recipes for BBQ season because it has a relatively neutral flavour and you can dress it up very easily with a few pantry staples!

For this bean salad you will need

  • 1 to 2 cans of mixed beans, or dried beans that you soak over night
  • 1 zucchini, chopped in bite size pieces
  • 1 bell pepper, chopped in bite size pieces
  • Handful of green beans, chopped into bite size pieces
  • 1 tomato, cubed
  • Herbs
    • dried herbs: thyme, oregano, herbs de Provence
    • fresh: rosemary
  • splash of balsamic vinegar
  • splash of olive oil
  • pinch of salt and pepper

In a large pan on medium heat, sauté your zucchini, bell peppers and green beans until they are slightly grilled.

Transfer them into a big serving dish when done. Add in all the other ingredients.

Rinse and strain your beans and add them to the veggie mix. Drizzle the olive oil, balsamic vinegar, and sprinkle the herbs. Toss and it's ready to serve!

We've done another variation of this salad, but instead of using fresh rosemary, we went with parsley, which gives it a completely different but tastes just as amazing!

These healthy allergy-friendly recipes for BBQ season are part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

Make-Ahead Gluten Free Pancakes

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Can Pancake Day be all day, everyday? (In short, yes)

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp ( @zoedesborough) and on her blog

In honor of Pancake Day, I’m sharing with you my foolproof pancake recipe so that you too can make delicious and healthy pancakes! This recipe is great, and very easy to double the batch so that you can make a ton of them then store them in the freezer for those lazy mornings, or the mornings that you’re running late!

I had someone tell me the other day that if I was eating healthy, I shouldn’t actually eat pancakes because they aren’t “clean”. Well I’ve got a secret that I’d like to share. What that person said is a big fat lie and I’ll tell you why. Eating clean doesn’t imply that you have to cut out anything and everything. It just means that you should limit or reduce your intake of processed foods and focus on healthier alternatives.

I work out for my mental health just as much as my physical health, so I can feel great about my body, no matter what shape or size it is. I eat very healthily, with my weekly treats (nachos on Thursday pub nights, and a few glasses of wine with my girlfriend). Otherwise, I eat all my veggies and fruits, and limit my intake of fish and chicken for ethical and personal reasons. Making pancakes from gluten free flour, coconut oil, soy milk and a bit of sugar doesn’t mean I don’t eat “clean” or that it’s a “cheat meal”. It only means that I love myself enough to to treat myself with foods that make me happy and that are good for me.

Your fitness journey should be a personal thing, and the goals you set yourself should be your own. Personal behaviour modification only takes place when you yourself actually want to make a change for yourself and not for someone else’s sake (sorry, I’m a Psychology major). If you love yourself enough to change your behaviours for healthier ones, make sure that the decisions you take are for your own good and not someone else’s happiness.

In honor of self-love and acceptance, I challenge you to make yourself a batch of these pancakes and caramelized apples this weekend, and tell yourself “I’m worth it”. Don’t feel guilty; feel happy and free to be eating something so delicious!

First off, really simple pancakes! You can easily double this recipe to make more pancakes and freeze them for when you want something a little sweeter throughout the week.

Ingredients: Gluten-Free Pancakes

  • 1 cup buttermilk (milk and 1 tbsp of lemon juice works perfectly well)
  • 1 cup of gluten free flour (rice flour works just as well)
  • 1 tbsp sugar
  • 1 tbsp melted butter or melted coconut oil
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/8 tsp salt
  • 1 heaping tablespoon of plain yogurt
  • squirt of vanilla extract (if your yogurt is flavored, you can omit it)

Whisk all your ingredients together, but not too much so your pancakes don’t get tough, but enough so that most of the lumps are gone.

In a hot pan with a dab of coconut oil, cook your pancakes like you would any pancakes. If it’s your first time, your first pancake will be a flop, so don’t worry too much. Cook it until it starts bubbling and the edges are cooked, and then flip it over for another minute or two, until the inside is cooked. Gluten free and egg free pancakes don’t rise as much as “regular” pancakes, so expect them to be more like crêpes.

Now, for that extra bit of love, you’re going to want to top these bad boys with caramelized apples.

Ingredients :  Caramelized Apples 

  • 2 apples, thinly sliced (you can remove the peel if you want)
  • 2 tbsp unsalted butter
  • 1/2 cup brown sugar

You can use the same pan as the pancakes to make the apples once the pancakes are done. Melt your brown sugar and butter together for about 2 to 3 minutes. Add in your apples and caramelize them over high heat for about 5 minutes. Just watch out that you don’t get butter splatter on you, since that stuff burns.

There you have it! Serve your loved one pancakes topped with caramelized apples, a sprinkle of shredded unsweetened coconut, some fresh fruits and maple syrup, along with a nice coffee or latte!

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Eat the rainbow with this quinoa salad

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp ( @zoedesborough) and on her blog

Hi guys! I hope you all had wonderful holidays, filled with good food and fun times! I had a wonderful time back home with my family, and even with all the amazing food I got to eat during the holidays, the scale barely budged!

I was brainstorming the other day, trying to come up with a good back to school/back to work recipe that would help out for lunch or dinner ideas. I got my inspiration from a dish I had made over the summer, and that I re-created for a dinner party I was invited to.

This summery salad was inspired by a little restaurant in Vancouver, called Rebar. My dad got me their cookbook last year when he was there, and I am so glad to have it. It has the best ideas for fresh salads and meals!

The salad I made is a twist on their Corn and Quinoa salad; I had to omit a few ingredients, since I forgot I didn’t have the required ones in my fridge. Either way, this salad is amazing, since it makes a big batch and keeps very well for a few days in the fridge. Also feel free to add other ingredients, such as feta or goat cheese, tomatoes, cucumbers, mangoes, cooked chicken breasts, tofu cubes, etc. It’s really up to you!

For the salad, you will need

  • 1 cup quinoa, cooked (red, white, black, mixed, doesn’t really matter)
  • 1 bell pepper (any colour), chopped finely
  • 2 green onions or a small handful of chives, chopped finely
  • Half a small red onion, chopped finely
  • Small handful of fresh coriander (cilantro), chopped finely
  • Juice of a lemon, or a lime, or half and half
  • Tiny splash (1 tsp and a bit) of olive oil
  • Salt & pepper
  • Sriracha or 1 jalapeno, chopped finely

Cook your quinoa according to the packaging, it’s fairly foolproof. Once it’s had a chance to cool off, squeeze in half of your lemon juice and a tiny splash of olive oil.

While your quinoa is cooking and cooling, prep your main veggies, and your extras. Once all is ready, dump it all in a big mixing bowl and stir everything together. You’re going to want to do a taste test at this point, and add more lemon/lime juice or spice to the mix, according to your tastes. You don’t want to start off with too much!

If you really want to make it according to the original recipe, you’re going to want to add 2 cups of thawed out frozen corn kernels. It makes the dish a lot more substantial and filling!

Let me know what you think!

These Gluten-Free Pumpkin Spice Muffins Will Give You Life

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This post is part of Zoë Desborough’s September Recipe Roundup. Follow Zoë’s blog, her PumpUp account (@zoedesborough), and check out the rest of her recipes here

So around this time last year, I was looking for some form of gluten free fall dessert I could make for myself that wasn’t so horrible.

Having a gluten intolerance by itself, it’s manageable honestly. It’s not that hard to avoid nowadays. But add in life-threatening egg and nut allergies. It’s like a pyramid, either you remove two and you’re still stuck with one, or you try to make up for one, and you have two you can’t handle. It’s a pain in the ass, especially when it comes to baking. You can easily remove gluten from your baking recipes, but you’re going to have to double up on binding agents (enter eggs), or use a different type of flour (enter almond flour). You see what I mean? There are plenty of substitutes for each of these allergens, but all of them combined in a recipe usually calls for disaster… I just have a memory of trying to make chocolate brownies once with rice flour and using a potato flour egg substitute… it looked like a pan of soil. Seriously.

Ok, so that was a depressing intro, but don’t fear! All that sadness had to be put out there so I could cheer you up! I have for you a gluten free, nut free and egg free donut/muffin recipe! Now, the original recipe intended for you to make donut holes, but depending on the type of flour you use, your batter may or may not have enough consistency to be shaped into a ball. So we’re going to go with muffins!

Homemade Pumpkin Spice mix (you probably have all these ingredients on hand so don’t go out and buy a pre-made mix)

-        3 tbsp. ground cinnamon

-        2 tsp. ground ginger

-        2 tsp. nutmeg

-        1 ½ tsp. ground allspice (also called Jamaican spices)

-        1 ½ tsp. ground cloves

Mix all together and store in container!

Pumpkin Spice Muffin/donut holes

For the muffin/donut holes

-        1 ¾ cups of rice flour (any other gluten free flour is fine EXCEPT FOR QUINOA)

-        2 tsp baking powder

-        ½ tsp. salt

-        2 tsp. pumpkin spice

-        ½ tsp. xanthan gum… most GF flour mixes have it already as an ingredient, so omit it… my grandfather is coeliac and my grandmother NEVER uses xanthan gum in her baking so its quite optional according to me.. but may explain why I couldn’t roll my dough in balls… to be determined

-        1/3 cup vegetable oil (walnut oil is a good substitute)

-        2 heaping tbsp. (1/4 cup) plain yogurt (vanilla is ok but NOTHING FRUITY)

-        1 tsp. vanilla extract

-        ¾ cup pumpkin puree (NOT PUMPKIN PIE FILLING)

-        ½ cup milk

Preheat your oven at 350 and line a mini-muffin tin (mine holds 24) with those paper cups, or grease it. In a large mixing bowl, combine all your wet ingredients and combine. In a smaller bowl, combine all your dry ingredients and combine.

Slowly combine the dry ingredients to the wet ones, and stir to make sure there are no air pockets or dry bits. Spoon your batter into the muffin molds. If your batter holds, you can roll them into balls and plop them in the paper cups.

Now they go in the oven for 15 minutes. Remove and let cool on a rack… Take time to inhale the amazingness they produce… My apartment smelled like a Starbucks Pumpkin Spice Latte for a few hours after I made these babies the other day.

If you made balls, you can dip them in melted butter then roll them in a mix of cinnamon and white sugar and let them sit. I am debating on making these for a Halloween party, but dipping them in chocolate to make like Pumpkin Cake pops kind of things. Yes?

Those who are used to baking gluten free, you’ll get used to the texture fast enough. If it’s your first time subbing eggs, well you’ll notice that these will be a little denser than what you are used to.

Secret. The recipe actually called for 1 egg. But I cheated ;)

I wanted to take the time to thank the PumpUp management for this opportunity, and also take the time to thank all of you lovely people, my PumpUp family, for encouraging me and pushing me to get up and get out on the days I really don’t want to do it!

Oh and if you happen to try any of my recipes, tag them with #healthyhungrystudent I want your feedback!

Follow Zoë’s blog and check her out on PumpUp @zoedesborough!!!