Viewing entries tagged
zoedesborough

Broccoli and Kale Garlic Noodles

Broccoli and Kale Garlic Noodles

if you’re a busy mom/person, or you have a child/adult-child who still refuses to eat their greens, I definitely suggest giving these garlic noodles a try! You can always tell them that it's a new type of green pesto. With all the garlic and parmesan in it, you could barely tell the difference! Just a friendly FYI… be aware that this isn’t an appropriate lunch when you have to give a really important meeting, or if you’re going on a date. Unless your date eats these garlic noodles, too. Garlic breath is a silent but smelly killer.

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!

Easy Fish Tacos with Mango Cucumber and Tomato Coriander Salsa

Easy Fish Tacos with Mango Cucumber and Tomato Coriander Salsa

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I can’t believe that in two weeks, September will be here. I definitely haven’t seen the time fly by! It feels like it’s only just been a couple of days that I closed my textbooks for the final time and submitted my last paper…Now, a couple of weeks from now, so many of you will be going back to school. To be honest, I might be one of the only few people out there that actually misses being in school. I loved every aspect of being in university; the excitement of picking out new notebooks, agendas, pens, post-its, buying those oh-so expensive textbooks, getting my schedule and finding all the classrooms. And let’s not forget all those fun nights and weekends out with friends, discovering new things, and also cramming sessions the night before a big exam. Yummy, healthy, easy fish tacos for a protein-packed weeknight dinner! Perfect if you're heading back to school this September. // The PumpUp Blog

Instead of dreading that first week back, I thought I’d share with you a delicious recipe that is excellent to make for a back to school event or one of those last get-togethers before everyone moves back to campus.

This is a 3 ½ step meal that is so much fun to prepare, either on your own, or as a team with a bunch of friends: who doesn’t like a good old kitchen party?

I’m sharing with you my favourite & easy fish tacos along with two delicious salsas and stuffing ideas!

Mango Cucumber Salsa

Easy, healthy, yummy fish tacos for a protein-packed weeknight dinner! Perfect if you're heading back to school this September. // The PumpUp Blog

  • 1 cup of frozen mango chunks, or two fresh mangoes, chopped into bite-size pieces
  • 1 small to half of a large cucumber, chopped into bite-size pieces
  • Handful of fresh coriander, finely minced
  • ¼ of a red onion, finely minced
  • Splash of apple cider vinegar
  • Splash of olive oil
  • Salt and pepper to taste

Mix everything up in a nice serving dish and let sit for an hour (if you can) before serving it so that the flavours are all released.

Tomato and Coriander Salsa

Easy, healthy, yummy fish tacos for a protein-packed weeknight dinner! Perfect if you're heading back to school this September. // The PumpUp Blog

  • 1 large tomato, chopped into bite size pieces
  • Handful of fresh coriander, finely minced
  • 2 to 3 cloves of garlic, finely minced
  • Juice of 1 lime
  • Salt and pepper to taste
  • Splash of olive oil

Mix everything up in a nice serving dish and let sit for an hour (if you can) before serving it so that the flavours are all released. If you’re not a fan of coriander, you can always use parsley

Easy Fish Tacos

  • 1 to 2 fillets of white fish (Cod, Turbot, Tilapia, etc.)
  • 1 tbsp. Cajun spice, or chili powder, cayenne, etc.
  • ½ tsp. to 1 tbsp. cumin powder
  • ½ tsp. garlic powder
  • 1 tsp. of brown sugar
  • Pinch of cinnamon
  • ½ tsp. salt
  • Zest of 1 lemon

Easy, healthy, yummy fish tacos for a protein-packed weeknight dinner! Perfect if you're heading back to school this September. // The PumpUp Blog

Mix all your spices in a small dish, and then sprinkle them over a clean plate. Pat your fish fillets in the spices, coat both sides and pat the spices in.

On a hot pan, add in your fillets and cook each side for about 4 minutes, or until they are cooked through.

Once cooked, flake the pieces with a fork to let it cool down.

Now the fun part: assembling your fish tacos!

Easy, healthy, yummy fish tacos for a protein-packed weeknight dinner! Perfect if you're heading back to school this September. // The PumpUp Blog

When we made them, we filled our easy fish tacos with the salsas, as well as some yogurt dip (plain yogurt with two garlic cloves crushed in it), hummus, and braised Brussel sprouts (chop Brussel sprouts and pan fry in a tiny bit of butter and garlic) instead of cabbage.

We also served it with a side of bean, rice and corn salad, for which the recipe will be on my main blog this Sunday!

These easy fish tacos are part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

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