Monday, December 30, 2013

Pineapple Coconut Refrigerator Oatmeal

Almost there
Another year is almost gone
I think wow
What a crazy year
It is a funny time to reflect
I guess most of us also look forward and think about the new year
I know I do
New years resolutions ...
Vision boards....
Hopes and dreams
I love this time of year
So much new possibility
I mean it is there every day for us
But something about a brand new year makes it all seem just right there on the next page

This recipe is not a new idea but I thought it seemed to fit with New Year possibilities and plans
I mean who doesnt want to be effortlessly more organized and super healthy in 2014!
This oatmeal is something that can be done the night before to make your morning seamless and totally nutritious
Oatmeal you can grab out of your fridge as you run out the door

Seriously too simple
The night before put all the ingredients in a jar or container with a tight fitting lid
give it a shake
Pop it in the fridge
Ready for you to grab and go
Wherever your wonderful day will take you

Pineapple Coconut Refrigerator Oatmeal:


1/4 Cup Rolled Oats
1/3 Cup Coconut Milk ***
1/4 Cup Greek Yogurt (or plane works fine)
1 1/2 tsp Chia seeds
1/4 Cup chopped Pineapple

*** You can make your own coconut milk by adding 1 Cup shredded Coconut and 2 Cups of water to your blender.
I also use almond milk or rice milk for this recipe :)

Happy New Year Lovelies
Ashie Girl

Friday, December 27, 2013

Miso soup

After a wonderful Christmas I was feeling like a reset button Was in order
This soup brings warmth and a good dose of veggies that I think most of us might be craving
My sister and I quickly discussed by text this morning how her sweat at her yoga practice would likely taste of chocolate as a result of a good Christmas chocolate binge.
I took these words with me as I walked to our mailbox in the brilliant sunshine
I unabashedly busted out a few sun salutations on the sidewalk
Boden is convinced his mother is nuts
At least entertaining
Enjoy the soup
I hope u all have a lil sunshine, some sun salutations, and some laughter in your day
Ashie Girl

Miso Tahini Soup
Serves 4

1 small-medium delicata squash (or other winter squash), seeded and sliced into 1/4" crescents
1 medium white turnip, peeled and cut into 3/4" pieces
4 Cups water
4 tbsp white miso, or to taste (darker miso is stronger/saltier gradually add to taste)
1/4 cup tahini
Zest of 1 lemon
3 cups of cooked brown rice
Bunch of green onions, sliced
Toasted nori, cut into strips or squares
Toasted sesame seeds

Add squash and turnips to a large pot, cover with the four cups of water.  Bring to a gentle boil.  Simmer until tender, about 15 minutes.  Remove pot from heat and let cool slighltly.  Pour a few tablespoons of the hot water into a small bowl and whisk in the miso and tahini.  This thins the miso and tahini out and results in no clumping.  Stir in the thinned miso back into the pot along with the lemon zest.

To serve, place. Generous scoop of rice in each bowl along with some the squash and turnip.  Ladle broth over veggies, finish with a few sprinkles of green onions or chives, toasted nori, and some sesame seeds.

Wednesday, December 18, 2013

What I Eat

I am asked a lot about what I eat.
To some the things in my lunch basket are incredibly different.
My goal is always to find a balance.  Food that supports the hard work and time I spend in the gym.
Food that fuels me so I can build and maintain muscle.
Food that keeps me happy and full of energy for the rest of the things life throws at me.
I want to be fit and healthy now.  AND I want to be the same way like 50 years from now.
Tall order???
It takes some effort for sure.  But the payoff is huge.
IT means more time in the kitchen.  THis is key.
Maybe the way I eat would not suit just everyone.  But it works for me.  Sometimes it is boring.
But for me it makes me happy.
Days are full of organic eggs..oatmeal..homemade soups, yams, brown rice, salads, veggies, lean protein, Rooibos tea, yummy smoothies.  YUM
So I thought I would post some of the things that I eat.  They seem much too simple to post as a recipe. But I think worthy of a post at any rate since it shows what a typical meal looks like for me.
I eat about 6-7 small meals a day.  Getting portions right is always a trick.
Eating enough to fuel my body ....but not too much so that I am hungry (not starved) in three hours time when it is time to re fuel.  Of course this is always changing depending on the demands of life.
Key thing is to have lots of prepared healthy food on hand.
Pictures are what I will post.  Meals should be so basic you can just see what it is and be able to make it too just by checking out the photos.

Salmon egg white veggie sushi

Rocket Salad with Green dressing 

sprouted Mung beans 

Rice flour pancakes 

Egg white Hummus Avocado Collard Green Wrap

Salmon brown Rice, spiral zucchini Collard Wrap with Cilantro Parsley Cashew Sauce


DOn't forget the Sups!

Sunday, November 10, 2013

Raw 'Pasta' Salad

Wondering how to get more veggies in your diet?
Make a Big Bowl of this and Munch!

YOu can use whatever Veggies you have on hand really
I have a mandolin that I cut my zucchini and carrots up with to cut down on some of the chopping
What I used

Purple Cabbage 
Green Onions 
Bean Sprouts 
Red Pepper 

crushed up Almonds as Garnish

Dressing (my ultimate fav dressing/sauce...I use this stuff as dipping sauce for sushi too)

1 small shallot (or 1/2 small onion)
3 Tbsp Tamari or soy sauce
3 Tbsp Lime Juice
3 Tbsp water
2 Tbsp Tahini
1 clove Garlic
1 inch Ginger Root 
& a tiny bit of cayenne (careful with this a little makes a lot of heat)

Pop all the ingredients in your blender Wiz it up

Chop your Veggies
Make your dressing
sprinkle with crushed nuts

Crunch your yummy salad and be super happy

Ashie Girl

Saturday, November 9, 2013

Chai Tea from Starbucks...we have to talk...It's not you its me...we can still be Friends though!

Chai is so wonderful
who WHO WHO!!!! would ever break up with Chai!
well...although Chai is warm, comforting, spicy, and sweet
It secretly is being bad to you
and your friends know
and they aren't even telling you
I am the sort of friend that is going to tell you
things like...
Dude you have spinach between your teeth
Man..... I am really sorry buddy but...
Chai is a jerk
you need to break up with it
Lets be specific
Starbucks uses a syrup to make this spicy treat
Primary ingredients include cane sugar, honey, and citric Acid
so like we are talking ball park...220 - 300 calories
if you want to go there you might as well go here

I mean I DO go there ...not the doughnut...its not my thing ...but starbucks chai I sometimes cannot resist this yummy treat
but it is a treat
and I know it

BUT wait!  There's more!!!
You can have Chai at home.!!!
It is Cheaper
You can make it stronger or weaker with the spices you like best.
You can have it with black tea...or caffeine free so you can even share it with your kids.
Now that is a Tea you can fall in love with!

My kindergarten teacher would always steep a pot of Chai tea during quiet time/nap time.
I remember lying on my blanket on the floor staring at a tall ceiling with rows of long tulip shaped red and yellow hanging lights
The strong smell of fresh ginger and cinnamon simmering in warm milk and honey
Followed by the sound of fresh popcorn coming to life in a Big Pot on the classroom kitchen stove
waiting to be drenched in soy sauce and nutritional yeast
Did she make us this same snack every day???
It is the only one I remember.  Still to this day Chai is complete comfort, warmth, and calm.
Ok back to Chai
So there are two ways you can make Chai at home.  Many Tea stores sell amazing loose leaf Chai tea mixes.  My total fav is Silk Road Herbal Chai.  Silk Road is in Victoria...but I have found that Fairway market in Nanaimo sells this tea too!
SO you can buy a loose Chai tea or you can make your own with just a few spices.
THIS recipe makes about 5 Cups worth.

In a medium sized pot bring 4 Cups of water to a boil.  Once boiling turn down to a simmer.  Add about a Tablespoon or two of you Chai tea loose tea mix OR

12 Whole Cardamom pods
12 whole peppercorns
2 cinnamon sticks
4 Slices of Fresh Ginger
5 whole Cloves (I omit this isn't my fav I sub star anise instead)
1 Cup unsweetened Almond Milk
1 TBSP raw honey (I use Stevia ...about one good squirt of the liquid version)

Let this simmer for at least half an hour....the longer it simmers the yummier it gets
If you want your Chai to have black tea in it add two tea bags just before you are ready to drink
steep for two minutes then pull the bags out
You can cool this and store in a large mason jar in your fridge ready and waiting for you whenever you want comfort

Sunday, October 27, 2013

A Lighter Kale Pesto Magic for your salad or grains pasta

Pesto is great stuff
Hot or Cold
I love a good dollop of Pesto on a green salad mixed up with some yummy grain like Brown rice or Quinoa
But Most Pesto is pretty high on the fat profile
We all know that fat is not our enemy
Good fat that is
Fat is actually essential to our physical and emotional health

Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as saturated fats and trans fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.


But I think it is also important to keep in mind fat as well as other food should be portion sized 
We should aim to keep total fat intake between 25-35% of calories 
Eating a big jar of almonds for a snack is just not going to be help you...too much of a good thing 
heartbreaker I know
The only thing you have to do is controle your portion.  Which is actually super easy
Just measure our 1/4 cup and for almonds you will get:  
163 calories, 14.0 g fat, 6.1 g carbohydrates, 6.0 g protein, 3.5 g fiber, 5 Points (if you are a WW)
OKAY I know that looks like a lot of fat but remember remember remember fat is NOT your enemy 
Portion is the Key :)

So enter this Pesto recipe
 It is a lighter version of most of the recipes I have come across
It has a zip from the lemon juice, salty yum from the miso, and creaminess from the yam, oh yeah and of course the lovely deep green colour from the Nutritious glorious Kale
You will love this stuff 

you will need:

3 cups of coarsely torn or chopped kale
1 heaping tablespoon Hemp Hearts
1-2 tablespoons of fresh lemon juice 
1 teaspoon of miso
2 garlic cloves
4 tablespoon of peeled cooked sweet potato
Tear the kale off the stems and tear leaves into pieces.  Heat a small amount of water, about 3 tablespoons, in a non-stick skillet. When the water is bubbling, stir in the kale pieces and sauté  stirring until just wilted. Add the cooked kale and the rest of the ingredients and process until blended.  If needed, add an extra tbs of water or two, a little at a time, (or a bit more lemon juice) to make a smooth paste.  To serve, place a handful of baby greens in a bowl. Top with warm quinoa or rice.  Add some pesto and mix it all together, wilting the baby greens as you go. Dig in. YUM
xoxo Ashie Girl

Friday, October 4, 2013

Oatmeal Raisin Cookies

I like Cookies
But as most people I have a standards that I think a cookie should be
Some people want a soft chewy cookie
But when I think about an oatmeal raisin cookie I think it should have a crunch
I think it should not be too sweet
Something that could be eaten for breakfast or in between meals when you need something to dunk in tea.
I am constantly on the hunt for this cookie
I think that is why you will see many cookie recipes on my site
So here is another
This cookie is Gluten free (ensuring you have gluten free oatmeal)
This cookie is sugar free ...well it uses fruit for sugar ...still sugar but I guess what I mean is no processed sugar
aaaaand no this cookie does not have butter in it....Almond butter instead
This is a wholesome cookie
I guess I feel like I need to warn you or something
This cookie is going to be crunchy, yummy and crumbly, and not really sweet
But in my books this is exactly the cookie I want mid afternoon with my tea
I hope you like them and give them a try
always open to putting your own spin on the ingredients

Gluten Free Oatmeal Cookies

1 Cup toasted Walnuts
1 Cup Oats
2 Cups Oat Flour (you can use spelt, rice or any of your favourite type of gluten free flour)
1 Cup dates & 1/2 Cup water
2 Tbsp almond milk
2 Tbsp baking powder
1/2 tsp cinnamon
3 Tbsp almond butter
2 tsp vanilla extract
2/3 Cup raisins

Pre Heat Oven to 350 degrees

Toast your walnuts in oven or on stove top careful not to burn!  Watch them closely as soon as the oils start coming out and they smell fragrant they are pretty much done.
After toasted cool then pulse in your food processor until they resemble a fine chop

In a large Bowl mix Flour, oats, baking powder, cinnamon, and your lovely toasted walnuts.

Back to your food processor.  Add dates, almond butter, vanilla, almond milk, and water.  Process until it becomes a syrup like consistency.
Next add to dry ingredients.  you might need to use your hands to really combine this.  The mixture may seem crumbly so add a bit more water if needed.  Lastly fold in your raisins.
Again using your hands shape your cookies into a relatively thin cookie
Place onto parchment lined (or using silicone mat) cookie sheet
Bake 10-15 minutes
Cool on wire rack


Ashie Girl

Wednesday, October 2, 2013

Love Yourself

Feed Yourself Something Nutritious AND Make It Beautiful
Does this sound basic?
It is...but it isn't !  
But actually this is a really big deal.
You may look at me or my blog and really see my passion for healthy eating/training and think it is easy for me or that I have always eaten this way.  
But you know what?  Although I think I have always eaten somewhat healthily, since my parents raising my sisters and I worked hard to always create nutritious meals for us often with food that they grew in their own garden, I think my diet has been evolving for years and honestly wasn't always great.
A big part of that evolution was creating this blog.
Once upon a time I found myself at a point where I was creating meals for my son and just forgetting about myself. Really mostly because it seemed easier.
Less work
On top of everything I did in a day doing less sounded good to me.
Straight up....I found myself eating tuna out of a tin can over the kitchen sink for dinner while my kiddo munched on a snack plate of colourful nutritious favourites in the other room.  SO many things wrong with this picture.
I don't think I was loving myself much.  I knew it wasn't what I wanted for myself and I wanted a change.
I decided I would start a food blog and share the things I knew where great about nutrition and food.  It was sorta like tricking myself.  Like if you were to tell yourself you were making a meal for someone you had a crush on...or someone you really love.  Make it amazing and make it beautiful.  Turns out this meal is for YOU.
yeah I know.
Love yourself
your crush is on you!
Nourish your mind your body and your spirit.  

We are what we eat.  You hear this a lot.  But it is true true true! 
What we eat makes up our cells, it gives us energy and fuel to live.
It powers our brains, has the ability to change our genes, change our emotions and our thoughts.  This is SO powerful.
I am obsessed with learning about all of this.  Not just about the beauty of food but what it does for us at the cellular level.  From how the acidity in our food effects our bodies and effects our health
How taking deep breathes bringing more oxygen into our cells can be a game changer....
like do you ever consider oxygen SERIOUSLY google it or look at THIS

If you believe as I do that we are what we eat then what better way to love ourselves than through making beautiful food!
Your meals do not have to be fancy or keep you slaving in your kitchen for hours
Make something simple
Like a Rice Bowl with chopped colourful veggies, or roasted squash 
include with your meal fresh berries 
interesting nuts or seeds roasted perfectly 
create a healthy dressing full of flavour 
put care into how you arrange it in a big beautiful bowl 
Sit with the people you love
always eat together if you can 
OR set a beautiful table for one 
put a single dandelion in a vase 
light a candle 
make it special
Love yourself 
you will be amazed at how this feels


Ashie Girl 


Monday, September 30, 2013

Healthy Cookies

Healthy cookies.
I suppose if you want a should just have a cookie
But sometimes I think it is nice to have a treat that isn't a cheat
In this case these cookies are a nice option 
It is also pretty quick and easy to make a small batch of apple sauce in your blender to make these 
It seems like an extra step I suppose 
But since the recipe only calls for 1/3 Cup applesauce it is just a matter of peeling an apple sticking it in your blender with a Tbsp of lemon juice and voila!  Fresh tasty Apple Sauce!  

Healthy Cookies:

1 Ripe Banana, mashed
1/3 Cup Apple Sauce
1/2 Cup Liquid Egg White
1/4 Cup Almond Milk 
1 tsp Vanilla extract
1 tsp Cinnamon 
2 Cups Quick Oats

Mix everything together 
Spoon onto parchment lined cookie sheet with teaspoons
Bake 20 mins @ 350 degrees

Friday, September 13, 2013

Rice Bowl Salad ...easy healthy food

Eating Healthy
making clean choices
you have to be organized
willing to plan a bit
and being inspired doesn't hurt
Seeing a pretty picture of a salad
seeing how easy it can be to throw one together
can inspire
In the produce section of your grocery mart cruz for different pretty colours
healthy variety
chop it up
and build your own Rice Bowl Salad
the possibilities are endless
add toasted nuts shredded seaweed strips orange slices blueberries blackberries strawberries
use kale spinach or even rocket (Arugula)
Seriously....Greens called just know that is gonna be a fabulous salad!
I have lots of dressing that I love to make with tahini or Balsamic vinegar But often I will just throw in a nice blob of homemade hummus and give it a good stir
 SO Super Yummy!
I hope the pictures inspire
see how easy it is
just prep a few veggies make some brown rice
you can throw a salad together for a quick dinner
Why not build one to take to work for lunch tomorrow while you have it all out
HECK pillage your tupperware drawer and make a bunch for grab and go meals for a couple of days
For extra protein Boil a few eggs ...add some Tuna ...cooked chicken breast ...Vegetarian option balsamic roasted Tofu
Sorry ..I get carried away
Your salad can be a different creation every single time
No such things as a boring Salad my friends!

Monday, September 2, 2013

Quick Zucchini Relish

Its that time of year again!
Yes...of course I mean the time of year when we suddenly want to put pumpkin in everything!!!
Pumpkin lates, pumpkin pie, pumpkin muffins.....
Also I think
Fall brings the hunter gatherer out in all of us
We suddenly feel the uncontrollable urge to make large pots of soup, Crusty loaves of bread,
pick mushrooms, stack fire wood
and do whatever we can to stash away the bounty of summer to last us throughout the fall and winter
neighbours will likely stash gigantic out of control zucchini's on your door step while you aren't home
This is a recipe that along with a Good Chocolate Zucchini cake, Zucchini Pancake, and Zucchini Fruit Leather can be your secret weapon for magically whipping these Big Green machines into Goodness for your family to enjoy :)


1 Small Onion, finely diced
1/2 tsp yellow or black mustard seeds
1/2 tsp ground ginger
1/4 tsp turmeric
1/4 tsp salt & pepper
Pinch hot red pepper flakes
2 Zucchini, grated
1 sweet Red Pepper, grated or finely diced
3 TBSP Apple Cider Vinegar

In a Large Sauce pan heat some oil over medium heat:
Add onion, mustard seeds, ginger, turmeric, salt, pepper and hot pepper flakes
Cook until Onion is softened, about 6 minutes
Stir in Zucchini, red pepper, vinegar Cook stirring for about 2 minutes
Stir in 1/2 Cup water bring to a bubbly boil then reduce heat, cover and simmer for about 10 minutes
Remove from heat and cool
This will keep in your fridge in a glass jar or container for about 2 weeks :)

Quinoa Yam Kale Cakes

These are one of those recipes that requires a little prep and work but the pay off is huge
You can freeze these and bring them out when needed
Having healthy food ready and available plays a huge role on how successful you can be at healthy eating.  These cakes can be crumbled on a salad or yummy filling to a Nori roll or rice paper wrap
Pair with a light soup
OR just grab a puck for quick on the go food
These are one of those 'you will thank yourself later' things


2 Cups Cooked Quinoa
2 Cups Baked Sweet Potato
6-7 Large Kale leaves
2 TBSP Lemon Juice
1 1/2 tsp sea salt
1 tsp ground Cumin
1 tsp ground Coriander
2 Cloves Garlic, Minced
1/4 tsp ground Cinnamon
**about 1/2 Cup Garbonzo Bean Flour (cooking option #2)

Roast your sweet potato in oven @ 350 degrees for 30-40 mins
Cook your Quinoa at the same time

Chop Kale in a food processor or with elbow grease until it is finely chopped

In a large glass Bowl mash sweet potato (remove skins)
Add Kale & Quinoa Mix well
Add Lemon Juice, Salt, Cumin, Coriander, garlic, & Cinnamon
Mix well
Now you need to assemble your little Patties
I made my little blobs and lined them up on a baking sheet lined with a silicone Mat, baked them in the oven for 20 mins @ 350  This creates more like Quinoa Yam BITES ...I like them this way
BUT you can create fabulous little patties and cook them on your stove top in a pan coated with some lovely coconut oil and they turn out nicely too
**For the Stove Top method it will help to get them un-sitcky this is what you would use the Gabonzo bean flour for.  Simply dump the flour on a large plate, make you patty and place it in the flour coating both sides
Heat your Pan or skillet and cook your patties about 10 minutes on each side until golden brown