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MEAL OF THE MONTH FROM REVIVE WELLNESS: Turkey Taco Salad

Turkey Taco Salad

Serves 4 (1 ½ cup Per serving)

Ingredients:

  • 1 lb. lean ground turkey
  • 1 tsp. vegetable oil
  • ½ tsp. salt
  • ½ tsp. pepper
  • 1 Tbsp. chili powder
  • ½ Tbsp. cumin
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • ½ tsp. cayenne (optional)
  • 4 cups romaine lettuce, washed and chopped
  • 1 can black beans, low sodium, drained and rinsed
  • ½ cup frozen corn, thawed
  • 1 cup cherry tomatoes, halved
  • 1 avocado, quartered and sliced
  • 1 cup cilantro, chopped
  • 4 oz. cheddar cheese, grated
  • 1 lime juice and zest
  • 1 tsp. olive oil

Preparation:

  1. Heat oil in a pan on medium high heat.
  2. Add turkey along with salt, pepper, chilli powder, cumin, garlic powder, onion powder and cayenne. Allow to cook until no longer pink.
  3. While the turkey is cooking, combine lettuce, black beans, corn, tomatoes and mix well. Place into 4 bowls, garnish with ¼ avocado and ¼ cup cilantro.
  4. Combine lime juice, zest and olive oil in a bowl and mix well. Drizzle over the salad.
  5. Add 1 oz. cheese per bowl and top with cooked turkey.
  6. Serve and Enjoy!

 

Nutritional analysis per serving: 325 calories, 16 g fat, 25 g protein, 23 g carbohydrate (14 g available carbohydrate), 9 g fibre, 119 mg sodium

Created by Revive Wellness Inc.

Now try the SVPT ‘Move of the Month’ on their blog!

 

 

MEAL OF THE MONTH FROM REVIVE WELLNESS: Breakfast Quesadilla

Breakfast Quesadilla

Serves 1

Ingredients:

  • 1 tsp. vegetable oil
  • 1 cup spinach
  • 2 eggs
  • 1 oz. cheddar cheese, grated
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • ½ tsp. black pepper
  • 1 8” whole wheat tortilla

Preparation:

  1. Heat oil in a pan on medium-high heat. Add spinach and cook until wilted.
  2. Whisk the eggs in a bowl, then pour over the spinach.
  3. Sprinkle garlic powder, onion powder and pepper over the eggs and stir well.
  4. Allow the eggs to set and cook through.
  5. While the eggs are cooking, lay the tortilla out flat and sprinkle cheese over the whole thing.
  6. Add the egg mixture to half of the tortilla and fold in half.
  7. Return the tortilla to a clean pan and allow to get crispy and the cheese to melt.
  8. Flip and repeat on the other side.
  9. Serve and Enjoy!

 

Nutritional analysis per serving: 435 calories, 27 g fat, 23 g protein, 28 g carbohydrate (24 g available carbohydrate), 4 g fibre, 621 mg sodium

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

 

Spinach and Feta Chicken Burger

Serves 4 (1 burger per serving)

Ingredients:

  • 1 lb. ground chicken
  • 4 cups spinach
  • 1 tsp. olive oil
  • 1 egg
  • ½ cup breadcrumbs
  • 1 garlic clove, minced
  • 1 cup onion, diced
  • 2 tsp. oregano
  • ½ cup feta cheese

Preparation:

  1. Heat oil in a pan on medium high heat.
  2. Add spinach and cook until wilted. Pour into a bowl and allow to cool.
  3. Once cool, combine with the rest of the ingredients and mix well.
  4. Preheat grill to high heat.
  5. Form the mixture into 4 patties.
  6. Place on grill, reduce heat to medium-high heat.
  7. Cook for 15 minutes on one side, flip and cook for 8-10 minutes, until cooked through.
  8. Serve with your favourite toppings and Enjoy!

 

Nutritional analysis per serving: 265 calories, 10 g fat, 27 g protein, 13 g carbohydrate (11 g available carbohydrate), 2 g fibre, 454 mg sodium

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

MEAL OF THE MONTH FROM REVIVE WELLNESS: Vegetarian Stuffed Peppers

Quinoa and Black Bean Stuffed Pepper SVPT

Makes 4 servings (1 pepper per serving)

Ingredients:

  • 2 cups quinoa, cooked
  • 1 can green chilis
  • ½ cup frozen corn, thawed
  • ½ cup black beans
  • ½ cup tomatoes, diced
  • 1 tsp. cumin
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 Tbsp. chili powder
  • 4 bell peppers
  • ½ cup shredded cheddar cheese
  • Cilantro to garnish

Preparation:

  1. Preheat oven to 350 °F.
  2. Combine quinoa, green chilis, corn, beans, tomato, cumin, garlic powder, onion powder, chili powder into a bowl and mix well.
  3. Remove the very top of the peppers and scoop out the seeds.
  4. Take ¼ of the filling and stuff each pepper.
  5. Top the filling with shredded cheese.
  6. Place onto a baking sheet lined with parchment paper and bake for 25-30 minutes.
  7. Serve and Enjoy!

 

Nutritional analysis per serving: 342 calories, 13 g fat, 16 g protein, 42 g carbohydrate (33 g available carbohydrate), 9 g fibre, 215 mg sodium

 

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

MEAL OF THE MONTH FROM REVIVE WELLNESS: Asian “Spaghetti” and Meatballs

Asian Spaghetti and Turkey Meatballs SVPT

Have you spotted “noodles” in the produce aisle yet? Beets, sweet potatoes, and zucchinis have all been spiralized into noodle shape for those looking for a lower-carb, or more vegetable-heavy diet.

Asian “Spaghetti” and Meatballs

Makes 4 servings (4 meatballs and ¼ cup noodles per serving)

Ingredients:

  • 1 lb. ground turkey
  • 2 tsp. sesame oil
  • 2 clove garlic, minced
  • 2 tsp. ginger, minced
  • 2 Tbsp. hoisin sauce
  • 1 egg
  • 2 Tbsp. panko bread crumbs
  • 2 Tbsp. low sodium soy sauce
  • 4 cups zucchini noodles
  • 1 cup red pepper noodles
  • 2 Tbsp. all-natural peanut butter
  • 1 tsp. chili flakes (optional)

Preparation:

  1. Preheat oven to 350 °F.
  2. Combine turkey, 1 tsp. sesame oil, 1 clove of garlic, 1 tsp. ginger, 1 Tbsp. hoisin, egg, and the bread crumbs. Mix well and shape into small meatballs.
  3. Place onto baking sheet lined with parchment paper and bake for 15 minutes.
  4. While the meatballs are cooking heat the remaining oil in a large wok.
  5. Add the zucchini noodles, the pepper noodles and allow to cook for 8 minutes, or when they start to soften. Add the remaining garlic, ginger, peanut butter and 1 Tbsp. of soy sauce. Let the noodles continue to cook.
  6. While the noodles are cooking, and the meatballs are done cooking in the oven, remove the meatballs from the oven and place into a fry pan and cover the meatballs with the remaining soy sauce and hoisin sauce. Allow the sauce to glaze the meatballs.
  7. Serve the meatballs on top of the noodles and Enjoy!

 

Nutritional analysis per serving: 331 calories, 18 g fat, 30 g protein, 14 g carbohydrate (11 g available carbohydrate), 3 g fibre, 515 mg sodium

 

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

MEAL OF THE MONTH FROM REVIVE WELLNESS: Cashew Salmon

Cashew Salmon

Makes 4 servings (1 salmon fillet, 1 cup broccoli and ½ cup rice per serving)

Ingredients:

  • 4 salmon fillets (4 oz. each)
  • 1 Tbsp. maple syrup
  • 1 Tbsp. low sodium soy sauce
  • 1 tsp. lemon juice
  • 1 garlic clove, minced
  • 1 Tbsp. olive oil
  • ½ cup cashews, crushed
  • 4 cups broccoli
  • 2 cup brown rice, cooked

Preparation:

  1. Preheat oven to 350 °F.
  2. Combine maple syrup, soy sauce, lemon juice, garlic and salmon into a plastic bag and allow salmon to marinate for 30 minutes at room temperature, or 2 hours in the fridge.
  3. Once marinated, place salmon onto a baking sheet lined with parchment paper and press the chopped cashews on top each one.
  4. Drizzle the olive oil over the salmon and bake for 15 minutes.
  5. Meanwhile, steam the broccoli florets until softened.
  6. Serve and Enjoy!

 

Nutritional analysis per serving: 437 calories, 16 g fat, 31 g protein, 45 g carbohydrate (38 g available carbohydrate), 7 g fibre, 262 mg sodium

 

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

MEAL OF THE MONTH FROM REVIVE WELLNESS: Chicken and Wild Rice Soup

Chicken and Wild Rice Soup

Makes 8 Servings (1 ½ cup per serving)

Ingredients:

  • 1 lb. chicken, diced
  • ½ cup wild rice
  • 1 cup carrots, peeled and diced
  • 1 cup celery, diced
  • 1 cup onion, diced
  • 2 cups mushrooms, sliced
  • 2 cloves garlic, minced
  • ½ tsp. pepper
  • ½ tsp. salt
  • ½ Tbsp. thyme
  • ½ Tbsp. basil
  • ½ Tbsp. oregano
  • 1 bay leaf
  • 6 cups chicken stock, low sodium
  • 1 cup 2 % milk

Preparation:

  1. Combine all ingredients except milk into a slow cooker.
  2. Cook on low for 8 hours or high for 4.
  3. Once the time is up and the rice is soft, add the milk and continue to cook for 10 minutes.
  4. Serve and enjoy!

*Make ahead of time and freeze for up to three months.

 

Nutritional analysis per serving: 132 calories, 2 g fat, 13 g protein, 16 g carbohydrate (13 g available carbohydrate), 3 g fibre, 186 mg sodium

MEAL OF THE MONTH FROM REVIVE WELLNESS: Mini Turkey Meatloaf

In preparation for spending more time in the kitchen(our theme for November) with the holiday season, we suggest doing some batch cooking and meal prep so that your regular meals don’t fall to the wayside. Try these mini meatloaves that you can keep in the freezer for the nights you are too busy or too tired for cooking.

Makes 9 mini loaves

Ingredients:

  • 1 lb. ground turkey
  • 1 ½ cup zucchini, grated, and some water removed
  • 1 cup carrots, peeled and shredded
  • ½ cup onion, diced
  • 1 egg
  • 2 tsp. onion powder
  • 1 tsp. garlic powder
  • 2 tsp. oregano
  • 2 tsp. basil
  • 2 tsp. sage
  • 2 tsp. thyme
  • 1 tsp. pepper
  • ¾ cup bradrumbs
  • 1 Tbsp. ketchup

 

Preparation:

  1. Heat oven to 350 °F.
  2. Combine all ingredients except the ketchup into a bowl and mix.
  3. Form the mixture into a ball then press into a mini loaf pan or muffin tin.
  4. Distribute the ketchup on top of each loaf.
  5. Bake for 20 minutes.
  6. Serve and enjoy!

 

Nutritional analysis per serving: 142 calories, 2 g fat, 22 g protein, 8 g carbohydrate (7 g available carbohydrate), 1 g fibre, 76 mg sodium

MEAL OF THE MONTH FROM REVIVE WELLNESS: Autumn Roasted Salad

We are focusing on mindfulness this month; the word mindful meaning to be conscious or aware of something. Further, it can relate to being present in the moment, focusing on one task at a time, and as it relates to eating: being in tune with hunger and fullness cues.

A simple way to increase your nutrition (and often satisfaction with a meal) is to be mindful of what is in season. Fruits and vegetables are fresher and have more flavour when eaten in season. Roasting autumn’s veggies brings out their flavour even more- give it a try in this salad.

Makes 4 servings

Ingredients:

  • 1 Tbsp. olive oil
  • 1 cup beets, peeled and chopped
  • 1 cup Brussels sprouts, sliced in half
  • 1 cup acorn squash, peeled and chopped
  • 2 cloves garlic, minced
  • 2 cups kale, stemmed and chopped
  • 1 apple, seeded and chopped
  • 2 Tbsp. feta cheese
  • 1 Tbsp. lemon juice
  • 2 Tbsp. pumpkin seeds
  • 1 Tbsp. dried cranberries

Preparation:

  1. Heat oven to 350 °F.
  2. Combine beets, squash, and Brussels in a bowl and toss with ¾ Tbsp. of olive oil
  3. Lay on a tray with parchment paper and roast in the oven until almost soft, ~ 30 minutes.
  4. Toss the kale and garlic with the remaining olive oil and add to the pan. Continue baking for 8 minutes.
  5. Remove from the oven and allow to cool slightly.
  6. Then add in the apples, lemon juice, feta, pumpkin seeds and cranberries.
  7. Serve and enjoy!

 

Nutritional analysis per serving: 216 calories, 8 g fat, 7 g protein, 35 g carbohydrate (27 g available carbohydrate), 8 g fibre, 162 mg sodium

Meal of the month from Revive Wellness: Freezer Veggie Breakfast Wraps

September signals back to routine and often busier days—don’t forget to fuel up with a good breakfast! Try freezing our Veggie Breakfast Wraps to have on hand for mornings when you are short on time.

Makes 8 Servings

Ingredients:

  • 1 tsp. olive oil
  • 8 eggs
  • ½ cup broccoli, chopped small
  • ½ cup red peppers, diced small
  • 1 Tbsp. green onion, chopped
  • ¼ cup cheddar cheese, grated
  • ¼ cup milk
  • 1 tsp. pepper
  • 2 Tbsp. salsa
  • 8 whole wheat wraps

Preparation:

  1. Heat oil in a pan on medium-high heat and add broccoli and peppers.
  2. Cook for 4 minutes, then add the green onion and salsa.
  3. In a bowl, combine eggs, pepper and milk, whisk until combined.
  4. Pour into vegetable pan and cook until eggs are cooked through.
  5. Sprinkle ½ Tbsp. of cheese into each wrap and pour 1/8th of the egg mixture into each.
  6. Wrap up tightly and then wrap in plastic wrap.
  7. Freeze for up to two months.
  8. To serve, microwave from frozen for 4-6 minutes, turning half way.

Nutritional analysis per serving: 234 calories, 10 g fat, 11 g protein, 27 g carbohydrate (23 g available carbohydrate), 4 g fibre, 416 mg sodium