Posts

On hectic evenings, it can be hard to muster up the willpower to cook up a meal that’s tasty and good for you too. Having said that, we all know that a lot of take-out dishes are laden with belly-bloating sodium and artificial ingredients. This cleaned-up version of Cashew Chicken uses only whole food ingredients and tastes just as good as the real thing. Time-wise, you’ll have dinner on the table in just over half an hour, and after taking your first bite, you’ll be glad you went the home-made route.

Cashew Chicken - Eat Spin Run Repeat 1

Cashew Chicken

Prep Time: 20 mins
Cook Time: 15 mins
Serves: 2

Ingredients

  • 2 raw boneless skinless chicken breasts, about 120g each, diced into 1-inch pieces
  • 2 tsp cornstarch
  • 1 tsp coconut oil
  • 4 tsp miso-garlic sauce (see recipe below)
  • 2 tsp low-sodium tamari
  • 2 tsp rice vinegar
  • 1 red bell pepper
  • 1 green bell pepper
  • 2 green onions, sliced diagonally
  • 2 tbsp water
  • ¼ cup raw unsalted cashews
  • minced parsley or cilantro, to garnish
  • cooked brown or wild rice, to serve

For the Miso Garlic Sauce:

  • 1 minced garlic clove
  • 1/4 cup miso
  • 2 tbsp rice vinegar
  • 1 tbsp honey
  • 2 tsp sesame oil
  • 2 tsp minced fresh ginger
  • 1/2 teaspoon ground Chinese five-spice

Instructions:

  • Prepare the miso garlic sauce by pouring all ingredients into a small saucepan and cooking over medium heat. Whisk constantly until a smooth mixture forms (about 4 minutes), then transfer to a sealable jar or bottle. (This will make about 1/2 cup, but you only need to use a portion of it. The rest can be refrigerated and used as a stir fry sauce.)
  • Chop the chicken and toss it in a resalable bag with the corn starch. Try to coat it as evenly as possible.
  • Melt the coconut oil in a large frying pan or wok. Stir fry the chicken until golden on all sides, but not completely cooked, about 3 minutes.
  • Whisk together 4 tsp of miso garlic sauce with the tamari and rice vinegar. Pour it into the wok with the bell peppers, green onions, water and cashews.
  • Stir fry on high heat for another 4 minutes, adding a little extra water if the wok starts to get too dry. Scrape up the brown bits from the bottom and be sure to stir often for even cooking.
  • When the veggies are tender crisp and everything is hot, transfer to bowls and serve with cooked rice. Garnish with cilantro if desired.

Cashew-Chicken-Eat-Spin-Run-Repeat-593x395

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and health coach. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, Eat-Spin-Run-Repeat.com.

Blog: http://eat-spin-run-repeat.com

Twitter: @eatspinrunrpt

Instagram: @eatspinrunrpt

Facebook: http://www.facebook.com/EatSpinRunRepeat

Pinterest: http://pinterest.com/eatspinrunrpt

 

By Angela of Eat Spin Run Repeat

Bring the farmer’s market to your table!

If visiting a local farmer’s market isn’t already something you do each week, I highly suggest putting it on your summer bucket list. Not only is it good to support local businesses, but eating food grown close to home is better for the environment. It also tastes a lot better than food that has spent hours in transit on the back of a truck! Here in south western Ontario, we’re blessed to have a large number of farmers who grow everything from corn and green beans to peaches and berries. Exploring these markets is one of my favourite Saturday activities, and I often come home with a basket full of produce that covers every colour in the rainbow.

Farmers-Market-Produce

For an easy to make, totally satisfying meal, I like to throw together as much colourful produce as possible in one enormous salad, just like the one below. They don’t make them like this in restaurants, friends! Feel free to mix up the ingredients with whatever’s being sold at your local market.

Farmer's Market Chopped Salad - Eat Spin Run Repeat 1

Farmer’s Market Chopped Salad

Prep Time: 20 mins
Cook Time: 16 mins
Makes: 2 meal-sized servings

Ingredients

  • 2 boneless skinless chicken breasts, about 130g raw weight
  • salt-free seasoning mix
  • 4 cups mixed greens (radicchio, spinach, kale, romaine, etc)
  • 1/2 cup chopped celery
  • 4 radishes, grated or sliced
  • 1/2 cup shredded carrot
  • 1/2 cup chopped bell peppers
  • 1/2 cup chopped cucumber
  • 2 hard boiled eggs, sliced
  • 1/2 cob corn, either cooked or raw, sliced off the cob.
  • 2 tbsp unsalted sunflower seeds

Apple Cider Vinaigrette:

  • 2 tbsp extra virgin olive oil
  • 1/4 cup apple cider vinegar
  • 1 tbsp honey or maple syrup

Instructions:

  • Preheat the barbeque to medium-high.
  • Whisk together all ingredients for dressing in a small bowl.
  • If the chicken breasts are much thicker in the middle than the outsides, pound them to even thickness with a meat mallet.
  • Using a basting brush, brush the chicken with a bit of apple cider vinaigrette, and set the rest aside. Sprinkle chicken with seasoning of choice. I like to use Kirkland Organic No-Salt Seasoning from Costco, but Mrs. Dash is another good salt-free option.
  • Grill the chicken breasts for about 8 minutes per side, or until no longer pink in the middle.
  • While the chicken cooks, prep the veggies. Slice or shred as indicated above. Cut eggs into even slices.
  • In a large bowl, toss the mixed greens with half of the dressing. Arrange 2 cups of greens in each salad bowl.
  • ‘Line up’ the veggies on top of the greens, and place the sliced eggs at the side. Sprinkle with sunflower seeds.
  • When chicken is cooked, let it rest 2-3 minutes before slicing into strips. Use them to top the salads.
  • Drizzle remaining dressing over top and serve.

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, Eat-Spin-Run-Repeat.com.

Blog: http://eat-spin-run-repeat.com

Twitter: @eatspinrunrpt

Instagram: @eatspinrunrpt

Facebook: http://www.facebook.com/EatSpinRunRepeat

Pinterest: http://pinterest.com/eatspinrunrpt

 

 

This post was written by our Blogger Ambassador, Kate Hiipakka of The Four Percent. Enjoy!

You can work out all you want, but if you’re eating sh*t, you won’t get anywhere. There is a fitness adage that states, “Abs are made in the kitchen”, and a (unofficial) ratio that claims weight loss is 80% nutrition and 20% exercise. It may seem extreme, but it’s true. Nutrition has to be aligned if you want to see results in your body. This is coming from a girl who could eat French fries and ice cream with every meal, so believe me, I feel your pain.

Eating clean is more than just incorporating more fruits and vegetables into your daily meals. A lot of thought and preparation is required so it’s important to make your meal plan as efficient and effective as possible. Personally, I am not vegan or vegetarian, I don’t follow a specific diet and I do not have any dietary restrictions or allergies.  I structure my meals to be consumed every 2-3 hours – each including a protein source in combination with fruits or vegetables, carbohydrates, and healthy fats. I’ll add some fine print right here – I am not a nutritionist, but I’ve play around with A LOT of nutritional components and have done a lot of research. I’ve found the below outline to be really effective.

Breakfast: protein + fruit (or veg)
Snack: protein + fruit + healthy fat
Lunch: protein + vegetable + carbohydrate
Snack: protein + fruit
Dinner: protein + vegetable + carbohydrate

Good-Food-Fridge-Healthy-Eating

Check out this very BASIC breakdown for more deets:

Protein

This can be anything from beans, fish, poultry or lean beef. A major benefit of any protein source is that it keeps you full and provides vital nutrients to build muscle and keep your metabolism charged. Protein is essential for muscles to gain mass (read: “tone”) and recover after hard workouts. Load up!

high-protein-diet
Carbohydrates:

I’m talking about starches, fruits, whole grains, or vegetables. Basically, carbs provide the energy that fuels muscle growth. After consumption carbohydrates breakdown into smaller parts that get absorbed by our bods and are used as energy.

fruits-and-vegetables

Healthy fats:

Think oils, avocados, nuts or seeds. Healthy fats benefit our bodies, but should be consumed in moderation, so go easy, a table spoon of olive oil or almond butter, half an avocado, or a handful of almonds does the trick. These babies will help aid heart health, keep arteries flexible and support overall health.

healthy-fats
Regardless of eating habits the golden rule should be: eat when you’re hungry, and stay hydrated.

Please note: the above are all whole food sources, the less crap from a box labeled “low fat” or “fat free” you put into your body the better. True story.