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Category: Meal of the month

Spinach and Feta Chicken Burger

Spinach and Feta Chicken Burger

Spinach and Feta Chicken Burger

Take a look at our recipe for the 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!

Breakfast Quesadilla

Breakfast Quesadilla

Take a look below at our recipe for a delicious 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!

 

Turkey Taco Salad

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!

 

 

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

Sage Halibut

We dedicate June to men’s health and will be blogging all month on the topic, sharing the top nutrients for men, BBQ tips, Father’s Day lessons, motivation and more. Men have specific health and wellness needs (just as women do) – here are some of the ways our dietitians can help.

As you know, your diet and exercise choices can play a large role in health statistics and while more research needs to be done, the evidence is strong to recommend men to consume enough lycopeneand seleniumin their diet on a regular basis. These nutrients in particular contribute to prostate health.

The best place to find lycopene is in tomatoes or tomato products. Carrots, red peppers and grapefruit also contain lower amounts of lycopene.

Selenium is found in abundance in brazil nuts, oysters, sardines, halibut, sea bass, cod, salmon, mackerel, liver, puffed wheat, mushrooms, and cottage cheese. 45mcg is all you need on a daily basis from your diet.

Our meal of the month is full of both nutrients.

SageHealth for Men
Sage Halibut (makes 4 servings)

Ingredients

  • 4 (5 oz.) halibut fillets
  • 1 Tbsp. canola oil
  • ¼ tsp. salt
  • 1 tsp. pepper
  • 1 clove garlic, minced
  • ¼ cup fresh sage
  • 2 Tbsp. white wine
  • 2 tsp. butter
  • 1 Tbsp. lemon juice

Preparation

  1. Preheat oven to 400°F.
  2. In an oven-safe pan, heat canola oil on medium-high heat.
  3. Season halibut with salt and pepper before putting in pan. Sear both sides of the fish for about 2 minutes each. Add sage leaves and garlic.
  4. Place into the oven for 5 minutes, until fish is flaky. Remove from oven, and remove fish from pan.
  5. Add white wine, butter and lemon juice to the garlic and sage that remain in the pan and simmer gently, until thickened. Pour sage sauce over fish.
  6. Serve and enjoy!

 

Nutritional analysis per serving (4 servings): 218 calories, 11 g fat, 30 g protein, 2 g carbohydrate (1 g available carbohydrate), 1 g fibre, 263 mg sodium

Pair this protein with stir-fried carrots, red peppers and mushrooms, and a grain such as quinoa, rice or our Barley and Mixed Mushroom Pilaf for a balanced meal.

 

SVPT and Revive Wellness are swapping content once a month in a new series: “move of the month/meal of the month” related to the same theme. Look for the move to be shared on https://www.revivewellness.ca/blog/on the 1st, and the meal to be shared on the 15thon https://www.svptfitness.com/blog/

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

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

Campfire Chicken Fajitas

Just because you’re away from home doesn’t mean you have to throw away all your good eating habits!

Here are 10 tips for a healthier trip:

1) Do as much prep work for larger meals at home = more time for fun!

2) Pack fruit that travels well: oranges, apples, bananas, or dried fruit. Since these don’t have to be kept cold it will help save space in your fridge or cooler.

3) Prep (wash and cut) raw veggies: carrots, celery, broccoli, cauliflower. Or just buy the pre-washed/bagged kind; throw in some snap peas and cherry tomatoes, don’t forget the bagged salads too!

4) Pack the following: cheese sticks or pre-portioned light cheese and Greek yogurt. High fiber bread, crackers, pitas or tortillas.

5) Pre-cook pasta at home and store it in a ziploc or container. Make a simple pasta salad by throwing in some of those pre-cut veggies; add some cheese and vinaigrette, Voila!

6) Crack your eggs before you go. Store them in tupperware and keep frozen or fresh. Much, much easier to travel with eggs this way!

7) Take your crock pot. Before leaving, mix ingredients and pack in a ziploc (or just prep at the campsite). On your way out to the beach pop it in your crock pot! Some ideas here: chili, sloppy joes, salsa chicken, pot roast (use the leftover for sandwiches the next day).

8) Pack homemade muffins, cookies, trail mix (cereal, dried fruit, nuts, seeds, air-popped popcorn. Or Commercial Trail Mix with no added salt).

9) Try tin-foil dinners (see below) for an easy and tasty balanced meal.

10) Bring one or two of your favourite treats! You are camping after all 🙂

 

Campfire Chicken Fajitas
Serves 4

Ingredients:

  • 2 chicken breasts, sliced into strips
  • 2 cups red peppers, sliced
  • 1 cup onion, sliced
  • 1 Tbsp. canola oil
  • 2 tsp. chili powder
  • 1 tsp. garlic powder
  • 1 tsp. oregano
  • 1 tsp. cumin
  • ½ tsp. salt

Serve with whole wheat tortilla wraps, Greek yogurt, salsa and cheese.

Preparation:

  1. Combine all in ingredients raw in a large bowl and mix well.
  2. Use 4 large pieces of tin foil and split the mixture evenly between all four.
  3. Wrap the mixture up being sure there are no holes, but leaving a little room in the package for steam to grow.
  4. Place in the fridge until ready to use.
  5. When ready to eat, heat a grill over propane or fire and place the fajita package directly on the grill.
  6. Cook for 10 minutes.
  7. Serve and enjoy!

Nutritional analysis per serving: 171 calories, 6 g fat, 19g protein, 9 g carbohydrate (7 g available carbohydrate), 2 g fibre, 49 mg sodium

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

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!