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The Carnival Diet

Hi ya Green Team!

As we are less than one week away from Carnival and I thought that it would be great to contrast how different countries get in shape for their local Carnival.

In Trinidad, our two days on the road is like survival of the fittest. It is fun yet exhausting as you need to have the right fuel and stamina to support you for the 48+ hours of non-stop wining, posing, drinking, chippin, and vybzin.

Preparing for Carnival for some women can almost be compared to an athlete preparing for the Olympics; an Olympics of glamour and stamina. The aim is to get into the best shape so that you can possibly to be photographed by some of the best photographers all while wearing stunning costumes.

When I was looking around at different carnivals around the world I wondered, “How do other nationalities get their bodies ready for their carnival?” “How do they feel confident and fit?”

T&T

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Fitness is huge in Trinidad whether it is joining in a fitness class, working with a personal trainer or simply hitting up some weights and squats. The gyms are super packed around January and February and you may experience a waiting line for some gym space and equipment but all is well and you’ll get your workout in. Supplements and protein shakes are also the rage at this time.

There are so many parties and fetes; that if dancing is considered exercise then that counts to getting in shape too right?!

Yoga gets popular also as it is great way to stay calm and mindful while getting that sweat that is desired. It is a great addition to prevent sore muscles with the famous heart and hip opening poses while having strong injury preventative effecs alongside a solid workout schedule.

Diet foods – Everyone is on a diet for carnival which consists of salads in the week and fried chicken or pizza on the weekends, possibly after a night out. Soups are also on trend alongside grilled low fat meats.

On a real though we have green juices, lots of salads, veggies & practice portion control accompanied by a healthy exercise regime.

Brazil

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Brazilians are all about inclusion of caffeine into their diets in forms of (Guarana, coffees, teas & energy drinks). According to a study conducted at Oxford Brookes University testing the benefits of caffeine on sports , too much caffeine can be detrimental and can leave you feeling nautious, dehydrated and shaky. My recommendation  of safe caffeine sources include (1-2 cups coffee, green tea). Guarana supplements have been proven to have some health benefits however I am not personally familiar with its effects on the body.

 Black Beans are consumed in Brazil due to their fat burning potential and this is certainly one of my personal favourites. I ate black bean salad today for lunch actually! 

And then they dance Samba nonstop! 1000 kcal dance workouts are a typical norm for these Brazilians & they really work up a sweat and get physical to really tone out their bodies.

http://www.nytimes.com/2008/02/03/world/americas/03carnival.html) 

Jamaica

img_7572In Jamaica, they say no to fast foods and sugar containing foods most of the time which I agree with one hundred percent. When purchasing junk foods you are at risk for stale oil which could be rancid, and have loads of extra fat and sugar calories which are more likely to store on the upper back, lower tummy and love handles.

They also choose baked versus  fried foods. This is again due to the fact that baked foods will contain less fats and would be healthier for you due to its retained nutrient potential through cooking technique.

And they switch out refined carbs for extra veggies. Carbohydrates are great for energy however they are best metabolised when living an active lifestyle In small amounts again reflecting the article above by molly in regard to portions. Adding more veggies allows for a more natural approach to portion control without you having to really think about it.

(http://www.tingznice.com/single-post/2016/1/14/The-Secret-to-a-Great-Carnival-Body)

Life after Carnival

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You are now in seduentary mode or In total relax vibes. Especially for those who were dieting hard, the noem is to have roti, pizza or KFC right after Carnival. Don’t fall into this unhealthy trap!

I have put together this list of meal ideas for my clients who wish to stay healthy even while nursing a Carnival tabanca:

  • Black bean hummus & Bean chips
  • Roasted veggies & bean dips
  • Salsa & organic Corn chips
  • Black bean brownies home made
  • Tuna dip with vegan mayonnaise & cucumber sticks
  • Salads chopped finely are always a great shout and your body will love you for adding in some greens!
  • Eat a meal (Grilled chicken or fish kebabs)
  • Hydrate with water & iced green tea or a green juice

 

 If you need extra support and guidance, contact me and let’s start NOW towards getting you one step closer towards your fittest and healthiest self.

Annick G. Lewis Nutritionist (BSc) & Qualified Personal Trainer  

CEO & Founder Green Balance TT

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Valentines Day with Organnick

Love should last all year long <3

Love is indeed a choice, in every fight, in every disagreement, in every adventure for the good or the bad, the happy and the sad. The question that will enter will be, will I Choose to love now? And will I choose to stay or go. Love is a choice at every intersection of the journey with your lover.

Why do I love this day?

The history of this day leads back to being able to choose and stand up for love in a time of war.

It is just another reason to express more love! I love love. Valentines day, even though it is heavily used for marketing  in many businesses, does still remind us that, in our busy lives even though we see our loved ones daily, it motivates us to spend time being present and focus on the love shared between one another. This should be a weekly practice and maybe this year use this Valentines Day as a promise to continue sharing love all year round. Flirt with your partner, women dress up for your man, be fun, be cute, be bold, be expressive and simply just be You in your truest most authentic self.

When we fall in love it usually comes from a place of being comfortable with another to be our most authentic selves, and in the bustle of life it really is so lovely to stay true to that authentic voice while allowing security to know that growth and change will be along the way and that we are loved through every step! Jump out of the comfort zone, mix things up or turn up the heat in your love life to see the side of your partner that you may not get to see very often!

It is also a great time to have a yummy, healthy meal with your lover or your friends (and as a foodie and for the foodies out there reading, love eating out or cooking in together, makes my heart beat faster :P).

Active date ideas

Beach, Hike, acroyoga, Sunset exercise uphill walks, Star & Moon gazing in the back of a pickup truck with pillows and blankets, Sipping on Organic Sulfite free wine, Tea date, Board walk sunset jog.

Friends gather for potluck dinner and sharing of love in friendships near fairy lights under the night sky with some bubbly or tequila!

Thrifters Night Market (Bring a date ) We have Italian Tomato Soup & gluten free cookies (This was last weekend and super romantic under the full moon for those who couldn’t make it, your lovey vibes were missed.)

Eating out favourites

TRINIDAD

Brunch at Diannes for Eggs benedict on glutenfree scone with jasmine Rose tea

Marias Bakery for egg white omelettes with almond milk latte

Aeoli for dinner

Hyatt by the ocean front for drinks, tea, or a yummy meal

More Vino for rolls (not fried)

Chaud Café for gluten free pastas or grilled salmon <3

BARBADOS

Art Splash – Breakfast/ Brunch (Glutenfree waffles & scrambled eggs)

Mama Mias -Dinner at gluten free Pizza

Tapas -Lunch on the ocean

Blue Pineapple – Brunch or Dinner

Champers- Dinner

Recipe 

Lovers warm porridge bowl <3

Makes 2 servings

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    • 1/2 cup raw bobs red mill rice groats
    • 1 tsp ground clove
    • 1 cinnamon stick / 2 tsp cinnamon
    • 1⁄4 cup unsweetend almond milk (optional)
    • 2 tbs sweetener of choice
    • 1 handful Strawberries (Fresh/ Frozen)
    • 4 slices fried plantain
    • 2 tbs coconut oil
    • Put kettle to boil and fill pot up with water, cinnamon stick and add serving size porridge. Fry up some plantains. Boil porridge according to packet directions. Add almond milk toward the last 5 minutes. Add sweetener and cloves and mix. Serve with plantains & strawberries on top.
    • Serve with a bubbly mimosa if you are really feeling festive.
      • If you are feeling Boujee, pimp your Prosecco or Champagne with a squeeze of fresh grapefruit.

You can buy porridge from Fresh in Maraval or Be Free Organics on Mucurapo road.

Tips for Guys

Women Love Flowers (Roses Yes), even if it is one rose & they do love some one on one Quality time.

It can be simple or extravagant but focussed time spent together is key.

Out for a candle lit dinner, breakfast in bed, brunch, laying under the stars, sipping some cocktails, listening to live music, sipping tea watching a romantic movie, cooking dinner together, going to the movies, writing a poem or a card. Any adventure with the two of you is a date to remember and walk with confidence, have a good laugh, share stories, connect and have fun.

Simple/ Meaningful Gift ideas (Jewellery, flowers, date night, Lingerie, Gift vouchers for a massage, hair, lashes, nails, clothes, tickets to see a show that she loves, pet, cute teddy bear, a surprise delivery to the office!)

I can’t wait to hear about your Valentines Day Special moment! Please make sure to share the love from all over the world <3

Love love and more love,

Your Valentine xxx

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My favourite budget friendly food spending tips

Hi Green Team

One of the biggest excuses people give for not eating healthier is that healthy food is expensive.

This week I will explore which foods are expensive and how you can eat clean on a budget. I understand from living as a student in England how to live on a budget, especially when being a foodie deserves a budget for the healthy yummies available.

As an Entrepreneur who is constantly reinvesting into my business, there are certain expenses that are cut back when the time says so or when there can be a bit more money room to use; I understand the desire to eat healthy without burning holes in the bank account.

What are the big spenders?

  • Processed foods and food substitutions (packed and boxed items)
  • Organic (if you have the money, this would be most nutritious)
  • Dining out
  • Buying pre prepared foods

Here are my top tips:

  1. Go to ‘d market’
    1. When was the last time you bought fresh greens at a local market. Visit new markets, there are many choices – Debe, Penal, Arima, Farmer’s Market, Green Market Santa Cruz (You can sign up for weekly fruit and veggie baskets that are prepared for you every weekend). Buy local and seasonal items more than less. D Market Movers Delivers to your home.
  2. Set a Budget
    • Choose a day / allocate some hours to make a shopping list and do not go hungry to food shop.
  3. Brew your own coffee and tea and skip the muffins.
  4. Practice meal prep to reduce food wasting & reduce kitchen time outside of work hours.
  5. Buy in bulk when possible e.g. Price Smart.
    • Go with a parent, aunt / uncle/ cousin or go shopping with your friends and stock up on the healthiest for lower costs if you do not have a membership.
  6. Buy produce with a long shelf life
    • root veggies, sweet potato, carrot, turnips.
  7. Try plant based eating
    • A week of vegetarian nutrient dense eating is very low cost especially if some items are bought at a farmer’s market.
  8. Eat more plant protein
    • such as dried beans (Red lentils, lentils, dhal, black beans), canned beans (some could be high in sodium), organic canned beans (best bet if you can afford).
  9. Buy Frozen
    • Precooked frozen beans (makes life so convenient! This is my top choice),  frozen peas, frozen broccoli, mushrooms, and frozen spinach.
  10. If your budget includes eating meat
    • Arties & Blooms have great quality meats at the best prices. You can get frozen burgers, meat cuts, fish, veggie burgers.
  11. Change your mindset
    • If you must pay more, healthy food should be seen as inexpensive health care. You can choose to pay now or pay later at the doctor’s office.
  12. Drink more tea instead of snacking on junk foods

Avoid aiming for cheap junk

  1. Look for cheaper deals for healthy and convenient that are not gimmicks
  2. Artificial junk food snacks/ candy
  3. Drive throughs

Tips for eating out healthy and easy on the pocket:

  • Vital SOUP – Between $40 and $50. Each container is 2 servings.
  • Hot Shoppe – 1 bowl Channa (12) & 1 bowl bodi. 2 servings per container $30
  • Pita Pit – 
  • Trotters – Grilled Mahi meal with lots veggies (2 servings for about $100)
  • JMS grill – large meals can be split into 2 portions ($70)
  • Doubles Vendor (Barraless doubles AKA Channa in a cup with slight pepper)
  • Pekish Buffet ( at WestBees)
  • Starlite ( Mahi Mahi Ceviche, Hummus, Salads)

Also, your dollar will go even further as you watch your portion sizes which is a great strategy to use.

It is great for us to create a balance of how much animal meats we consume today and practice using portions as well as including 1-2 meatless meals per day! This is not only great for your body and mind but for our environment too!

If you need extra support and guidance, contact me and let’s start NOW towards getting you one step closer towards your fittest and healthiest self.

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“Good” Carbs “Bad” Carbs

There is a lot of talk about Good Carbs and Bad Carbs. While I personally do not like to tag foods necessarily as good or bad, there are some foods that are healthier for your blood and body and some which can be toxic within your body especially when consumed more frequently than not.

Keep in mind that while I am presenting to you based on tertiary level nutrition education, I encourage you to do your own research and listen to your body.

Everybody is different and some people may digest more carbs better than others. I won’t tell you how much carbohydrate you should eat since most people are different; but I will give you an overview on which carbs you should and shouldn’t be eating on a regular basis.

The glycemic index (GI) of a food basically tells you how quickly and how high your blood sugar will rise after eating the carbohydrate contained in that food, as compared to eating pure sugar.

Fun Fact: The GI of skittles is the same as white bread and even whole wheat bread. Yes they are both sugar in different forms, except one of them may be better camouflaged.

“Bad” carbs turn to sugar in our blood quickly which stresses out our pancreas thus increasing chances of metabolic syndrome. “Metabolic syndrome is a cluster of conditions — increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes” – Mayo Clinic.

The more sugar in blood, the more the pancreas has to work. Indulging in fast food and sugary drinks increases hunger and eating more than you should. An over-worked pancreas leads to obesity, diabetes, heart disease, liver disease, and metabolic syndrome of which sugar is a contributing factor.

High fructose corn syrup which is a highly refined form of sugar is hiding in 80 percent of food items that we purchase. Another reason why it’s so important read labels. 

“Good” Carbs promote a slow release of glucose into the bloodstream at levels at which the body is not stressed in metabolising. They give our brains and bodies the energy that it needs to perform our daily tasks and keep us in a positive mood. If you would like to know more about how much carbs you should have as an individual I can help work with you to personalise your nutrition.

Here are some popular Local simple/bad carbs and my favourite complex & healthy substitutions:

Bad Carbs (very high glycemic index)

  • Sugar and fructose corn syrup
  • Most cereals
  • Doubles barra
  • Bread , bake & wheat grains
  • Skittles and other candies
  • Roti skin
  • French fries
  • Tortillas / wraps
  • Mashed white potato
  • Macaroni pie
  • Soft drinks and sugary beverages, fruit juice drinks
  • Anything processed  (Donuts, Pies/ Pastry/ Pizza)

My favourite substitutions

  • Sweet potato (great in place of roti)
  • Channa in a cup with quinoa
  • Bob’s Red Mill “Creamy Rice” Brown Rice Farina Hot Cereal
  • Baked crispy cassava sticks
  • Gluten Free whole grain pizza @zabouca breads or @Ambrosia café
  • Buckwheat glutenfree toast moderation
  • Bunless lamb or  Youthful vega black bean burger with Cassava or sweet potato fries & veggies
  • Cauliflower mash
  • Lentil soup & Quinoa
  • Lentils, black beans, and other beans
  • Brown rice pasta
  • Fruits (don’t overdo them as they are full of sugar but they are clean carbs)
  • Vegetables or just ‘Veggies’ as I like to call them

My challenge for you (and a great way to get ready for Carnival): Eliminate processed foods and wheat grains for a week and see how you feel.

What to eat? Whole foods such as those listed above.

Keep this in mind as a guide – Food does not have ingredients; food is an ingredient!

If you need extra support and guidance, contact me and let’s start NOW towards getting you one step closer towards your fittest and healthiest self.

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Roasted cauliflower salad recipe

Salads have a bad reputation. Often, they’re just a bunch of flavourless leaves with a sprinkling of some other vegetables that leave you hungry soon afterwards. Other times, they are overloaded with sugary and salty items and topped with an unhealthy dressing.

Well, here’s a salad that is just the opposite. The Roasted Cauliflower Salad is rich in Superfoods, increases fibre in your diet, supplies antioxidants to fight inflammation and cancer and helps you to maintain a lean body. 

Give it a try!

Recipe:

Makes 3-4 servings.

Ingredients:

4 cups arugula

1 handful lettuce

1 Cup Chopped parsley

½ red onion

1 cucumber

1 red bell pepper

1.5 C Chopped cauliflower

½ C Chopped Squash

1 lemon

3 tbsp. cider vinegar

1 tsp ground flaxseed

1 garlic clove

¼ Cup extra virgin olive oil (EVO)

1 tsp sea salt

2 tsp Italian Herbs

Preheat your oven to 370 degrees.

Salad dressing

Add lemon juice, olive oil, garlic, 1 tsp ground flaxseed, 1 handful parsley, pinch Italian herbs, pinch salt, cider vinegar and blend until smooth.

Roasted Veggies

You will need to get started with a chopping board, bowl, tray, and ingredients laid out ready to go. Use the bowl to add all chopped veggies to toss in 1 tbs EVO and Italian herb seasoning then bake them until roasted on top. Toss in pumpkin seeds towards the last 7 minutes of roasting to crisp.

Tossing

Use another bowl to add veggies, arugula, lettuce, cucumber and parsley. Toss all ingredients with dressing and serve if desired with Grilled Salmon or Chicken and enjoy the combination of the roast with the cold leafy flavor burst.

This is just one of the many nutrient-dense, whole recipes that will be included in my Fat Burner and Nutrition Purification Programs.

Contact me today and let’s start NOW towards getting you one step closer towards your fittest and healthiest self. 

Annick G. Lewis 

Nutritionist (BSc) & Qualified Personal Trainer  

CEO & Founder Green Balance TT

greenbalancett@gmail.com

Nutrition & Fitness Meet Fun

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Naturally burn fat faster for Carnival

My clients often ask me, “Annick, please, how can I burn fat really fast?”

As a Certified Nutritionist BSc and Personal Trainer, the truth is that there are no short cuts (sorry!). Luckily, with some simple changes to your diet and lifestyle, you can boost your metabolism and speed track the weight loss process accompanied by a healthy nutrient rich diet.

Here are my top 7 tips:

  1. Consume more green tea, Matcha tea and lemon water; preferably in the morning due to the energising caffeine constituency. These antioxidant rich ingredients are both high in antioxidants and in their abilities to speed up the metabolism.

Make sure not to have these In-between meals, right after meals, near to brushing of teeth for best digestion and for healthy care of teeth. Of course, please check with doctor in case of any drug nutrient interactions if taking medications.

  1. Exercise and get moving at least 30 minutes each day.

I enjoy a brisk walk with my dog for 2 laps around the neighbourhood with light jogging between. Choose as well strength days using kettle bells, resistance bands and TRX and light yoga stretch days.

  1. Eat more protein.

Protein is the building block to many of our cells and muscles. As an essential nutrient, it is important that we consume at least 50-60g per day to prevent losses in our muscle mass especially as we age. Protein intake changes with each person when considering factors such as height, activity levels and age.

Protein can come in both plant and animal form and it is recommended to incorporate intake from a variety of sources. Protein keeps us fuller for longer and directly feeds our muscles.

Some of my favourites include lentils, pinto beans, black beans, split peas, wild salmon, mahi mahi, lamb, free range chicken and egg whites.

4. “The more you eat green, the more you get lean,” As one of my favourite Drs and Authors Dr. Joel Furhman says. Green Veggies are low in calories and high in nutrients and keep us filled with fibre. Add 1-2 cups at each meal which one cup is approximately the size of your fist. I love having a bowl of Trini style callaloo or home made vegetable soup with my meals.

5.Incorporate healthy morning habits.

When we take care of our minds and bodies we increase our energy to take care of others and to stay on top of our daily tasks.

Here are some of my favourite ways to start the day even when on holiday because they allow me to be more productive, engaged, energized, happy and less stressed for the day ahead:

  • Listing 5 things of gratitude
  • Hydrating
  • Reading a page from a book to stimulate the mind
  • Putting on some motivational Youtube videos
  • Yoga and stretches
  • Exercise
  • 5 minute morning daily intention setting
  • Eating a healthy breakfast

6. Take part in my 21 day Clean Carnival Fat burn!

In this program we focus on eating clean and breaking up meals into controlled portions and meal combinations for speedy results.

The menu that I’ve created is low in dairy, gluten free and processed food free and does allow little amounts of sugar.

The program is designed to help you lose weight and consists of 4 menu choices: Easy, Gourmet, Express Results & Vegan with recipes to accompany. 

7. Or take part in my 21 Day Nutrition Purification!

This program was designed for those who have struggled with allergies, asthma, leaky gut, inflammation in body, joint pain, digestive stress, sugar addictions and failed weight loss attempts.It consists of an Elimination Diet which removes all inflammatory food groups therefore allowing hormone regulation while also allowing the gut and body to heal itself while burning fat. It eliminates all sugar but does teach reintroduction in the last week.You complete the program with more knowledge on how to incorporate new recipes and healthy habits such as meal prep into your life learnt by the process of immersion.

There you have it Green Team ! These are my favourite tips for boosting the metabolism and burning extra fat.  

There are LOTS more natural fat burners included in the Carnival Burn that I will teach you about and how best to incorporate them. I look forward to having you in either the Clean Carnival Fat Burn or the Nutrition Purification and working with you towards your healthiest and fittest self.

Contact me with further questions greenbalancett@gmail.com and lets start NOW towards getting you one step closer toward your fittest and healthiest self. 

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Healthier Eating Trinidad

Tips to start Gluten free living in Trinidad and Tobago

My life has significantly changed since going gluten free. With a high level of inflammation in my gut due to my dietary choices in my younger self, I had developed a leaky gut, inflammation, joint pains, fatigue, mind fog, allergies, and overcame them all when changing my diet and lifestyle. Removing gluten was one of the key elements to healing alongside other dietary changes and taking part in multiple Nutrition Purification 21 day programs.

What is gluten?

Gluten is a protein found in wheat, barley and rye. Research suggests that it can have pro inflammatory responses in digestive tracts. When humans have elevated inflammation they are more prone to lifestyle disease and circulatory problems.

What does the research suggest for the future?

As the years go by, more and more people will be adopting a gluten free lifestyle. I predict that in 10 years time, 30% of the populations (those seeking good health) will be eating gluten free. This will change how food is grown, processed and sold. Watch this video The gluten free revolution has only just begun. – Dr. Rodney Ford.

What are 5 simple steps that you can happily make NOW for a gluten free lifestyle in Trinidad?

  1. Eat more whole foods from the earth

Example: Sweet potato, cassava, plantain, quinoa, Zucchini, naturally grown chickens, fish, animal produce, all fruits and vegetables.

  1. Read every ingredient on labels

Avoid products containing: Wheat, Rye, Gluten, whole wheat, flour, and oats. 

3. Replacing common Packaged food items

Many local foods are ‘No No’s for a healthy gluten free lifestyles. Having these foods less than 5 times a year may be okay but when they are consumed weekly, there is cause for concern.

These include:

  1. Roti skin
  2. Doubles barra
  3. Shark and bake,
  4. Bake and cheese,
  5. White bread,
  6. Crix, biscuits,
  7. Pholourie,
  8. Pies, pastry, beef arepas
  9. Cakes & ice cream,
  10. Fried chicken, pizza
  11. Sausages, and many sauces in packages.

EATING OUT (How to order Organnick Style)

  • Pizza (Zabouca Breads) – Glutenfree and dairyfree (Extra sauce and lots of veggies)
  • Burger Joint (Bunless Lamb Burger & Cassava fries OR Grilled chicken strips with cassava fries and salad)
  • Chaud Café glutenfree pasta or grilled salmon surrounded with an abundance of vegetables
  • Diane’s Tea shop glutenfree (sometimes) English muffins with eggs benedict
  • Trotters grilled Mahi with sautéed veggies and mushrooms
  • Starlite is great for quick and easy to go mini meals and snacks(hummus, salads, dairy-free dips, sushi, sashimi, protein bites)
  • Aeoli market place has awesome sushi, salads, meals and yummies! Vegan and fitness goal focussed meals.
  • The Sweet Beet Cafe has a fridge with salads and snacks that are great to take to go, especially on rushed weekends.
  • Buzo – Salad and french fries?
  • Doubles guy- Channa in a cup is yum!

 Things to keep in mind as you try out the gluten free lifestyle

  1. It doesn’t necessarily mean weight-loss. It does mean reduced inflammation which in turn means better circulation and less visits to the doctor.
  2. It will not cure diabetes or lifestyle disease but it can significantly reduce symptoms associated with inflammation.

Ordering:

  1. Chaguanas Bakery Treatz Gluten free breads
  2. Moys Glutenfree Kitchen 735- 6236 (glutenfree roti, breads etc)
  3. Hellonutrients – Lunch delivery

Be Aware of Product marketing

Gluten free labelled items do not mean healthy or sugar free and consuming these products do not necessarily mean that you will lose weight. Many products marketed as gluten free are still highly processed so label reading skills will come in handy to choose the best options. Choosing whole foods that are naturally gluten free alongside other nutritional and lifestyle changes can significantly reduce ailment symptoms and nerve pains. Eating whole foods more than processed and refined flour and sugar dense foods will serve your body with more healing than destruction.

To switch to this lifestyle safely and effectively, nutritional guidance is recommended.

I look forward to helping you create a long-lasting, healthy lifestyle. Send me an email if you have any questions.

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Glutenfree Lentil Mushroom Pesto Lasagna <3

Over my vacation I went to a family dinner and due to my lifestyle decision to be gluten free, I looked at this beautiful home made lasagna being shared up with the family and on the side enjoyed my simple gluten free pasta and chickpea Italian pasta bowl that I whipped together. It was basic.

Upon returning, I knew that I had the gluten free lasagna sheets in my freezer, as well as lentils and stopped by the WestBees supermarket and picked up some mushrooms,kale, garlic, zucchini, tomatoes as those were the nutrients that my body was calling me towards.

I next stopped at the gourmet store just down the road called Blooms which also sells my favourite bottled pesto by del mano. I decided on Pesto Lentil veggie lasagna and I was so excited !

Ingredients 

This recipe makes about 5 servings

1 medium zucchini peeled in long sheets

1 cup of lentils boiled plain with an organic beef bouillon cube

2 large tomatos diced

2 red onion diced

8 cloves of garlic chopped

1 head kale chopped finely

12 NNova Rice noodle lasagna sheets

3/4 jar Del mano Pesto

1 box baby bella mushrooms chopped

2 Tbs coconut oil

1 Tbs olive oil

1 Tbs dried parsley

1 Tbs dried italian seasoning

1 Tbs dried basil

2 Tbs chopped fresh shadow beni

1/2 Cup water

2 Celifibr Beef Bouillon cubes

1/2 – 3/4 Cup Parmesan Cheese

1 Tbs cider vinegar

Making the tomato sauce

Add 1 cup raw baby lentils to pot and boil until soft (approx 35 mintues or so). You can pre soak lentils before for also.

Boil pasta according to directions on box.

Boil the kettle. When this is boiled pull out a mug and set aside 3/4 cup of water with 1 boillon cube.

In a saucepan heat up 2 TBS coconut oil and pour in the garlic and sautee on med high heat for about 6 minutes. Add the diced onions for another 3 minutes. Add the mushrooms and tomatos and allow to sautee and soak up the flavours. Next add the mug with the dissolved cube with boiling water and pour into veggie mix. Season with the herbs, black pepper & allow to simmer down until thickening. Add lentils and mix it up some more.

Layer Up

In a baking dish, drizzle a little oil and spread around.

First layer of the lasagna should include the pasta, then zucchini strips. Then add a sprinkle of parmesan cheese, layer of lentil veggie mix.Next layer of pasta with pesto then cheese then veggie mix. Last layer parmesan, lentils, pasta with pesto and crushed garlic on top with parmesan cheese lightly sprinkled.

Bake

350 for 25 minutes with foil on top covered. Remove foil and broil for 10 more minutes.

Serve up and enjoy your vegetarian lasagna packed with nutrient dense plant protein!

This year is all about food sharing dishes and this was enjoyed between myself, moms and bestie SJ. The feedback was exceptional from the french fine dining foodie and the meat mouth.

Bringing health to groups is one of my loves most certainly and there is nothing like sharing a meal in an awesome environment with awesome people.