Legumes

You’ve all heard of them and probably had them on your plate at one point or another. Legumes are packed with protein, vitamins, minerals and fiber with no added fat or cholesterol! They also account towards your daily vegetable serving! Legume family includes: Kidney beans, peas, soybeans, peanuts, green beans, lentils, chickpeas and alfalfa.

So why should you introduce legumes into your daily diet??

1. High in Protein

Legumes are a great source of plant-based protein. For example a cup of Chickpeas contain up to 15 grams of protein and white beans contain 19 grams!! If your goal is weight loss, eating enough protein can also encourage satiety and keep you feeling full while increasing your metabolism and the amount of calories you burn after a meal!

2. Boost Your Heart Health

Legumes have been shown to decrease cholesterol, blood pressure and inflammation.

3. Stabilizes your blood sugar

The high amount of fibre in legumes works to slow the absorption of sugar in the bloodstream and maintain blood sugar levels.

Don’t like the taste or idea of eating legumes? Well here is a delicious recipe that uses legumes in a sneaky way!!

Chickpea Protein Bars

Ingredients
1 15-ounce can chickpeas, drained and rinsed
½ cup packed, very soft dates (about 6-8)
¼ cup peanut butter (or any nut/seed butter, e.g. almond, sunflower seed, tahini)
1 teaspoon vanilla extract
¼ teaspoon fine sea salt
⅔ vanilla protein powder
⅓ cup pepitas (green pumpkin seeds), toasted
⅓ cup dried cranberries

Method
1. Line a 9x5-inch loaf pan with baking paper

2. In a large food processor, process the chickpeas, dates, peanut butter, vanilla and salt until smooth, stopping and scraping the sides of processor bowl.

3. Add the protein powder, pepitas and cranberries. Pulse until very well combined and mixture looks like a dough ball (if not, add a bit more protein powder).

4. Press mixture evenly into prepared pan.

5. Refrigerate at least 4 hours or freeze 1 hour until firm. Remove from tin and cut into bars, Store in an airtight container in the refrigerator for up to 2 weeks (or freeze for up to 2 months). ENJOY!!

Hearty Oats

Protein-packed, full of fiber and low on fat, oats are designed to boost your energy levels and help you lead a healthy lifestyle. Oats contain a wide range of nutrients including vitamin E, essential fatty acids and the list goes on!! They are not only good for the stomach but are interestingly super filling, satisfying and very versatile! Due to their versatility they are super easy to add into your diet whether it be your morning oats, your afternoon snack or even dinner!

One benefit of Oats that may actually surprise you is that oats May Help You Lose Weight!! By delaying the time it takes your stomach to empty of food, the beta-glucan in oats may increase your feeling of fullness. Beta-glucan can also promote the release of peptide YY, a hormone produced in the gut in response to eating. This hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity! And for those asking what is Beta-glucan.. Beta-glucan is a type of soluble fiber!

Now we all now the everyday uses for oats so I thought I’d share with you a two recipes that include oats that aren’t muesli or porridge!

Oat Burgers (Makes 10)

INGREDIENTS

• 4 cups water
• 1/2 cup Coconut Aminos Sauce or Tamari
• 1 tablespoon onion, chopped
• 2 cloves garlic mince
• 1/2 teaspoon Italian season
• 1/2 teaspoon cayenne pepper
• 4 cups oats
• 1 cup quinoa
• 1 cup chopped walnuts
• 1/2 cup black beans
• 1 tablespoon flax seeds

METHOD

1. Preheat oven 400 degrees. Bring water to boil in a saucepan.
2. Add Coconut aminos or Tamari, onion , garlic, Italian seasoning and cayenne pepper.
3. Stir in oats, cooked rice, walnuts, black beans, and flax seeds.
4. Reduce heat and keep on stirring until liquid is absorbed, about 2 minutes.
5. Remove from heat and allow to cool enough to handle.
6. Using a large canning jar lid including the rim, form patties placing them on a lightly oiled baking paper.
7. Bake for 30 minutes, turning halfway. You may also cook in a lightly oiled pan on both sides. Top with your favourite toppings!

Banana & Zucchini Oat Muffins
Perfect afternoon snack or breakfast on-the-go.
(MAKES 16)

INGREDIENTS

• 1 tbsp ground flaxseed + 3 tbsp water (alternatively, you can use 1 egg)
• ¼ cup almond butter (or peanut butter)
• ¼ cup pure maple syrup
• 3 small-medium over-ripe bananas
• 2 small zucchinis (2 cups grated, don't squeeze water out)
• ½ cup almond milk (any milk will work)
• 1 tsp vanilla extract
• 3 cups oats (alternatively can use gluten-free)
• 1 tbsp baking powder
• 1 tsp cinnamon
• ¼ tsp salt
• Optional add-ins: ¼ cup of walnuts

METHOD

1. Preheat oven to 375F. Spray a muffin tin with coconut oil. 
2. Place flax and water in small bowl. Stir and set aside to “gel." 
3. Place bananas in a large bowl and mash with a fork. Add grated zucchini, almond milk, vanilla extract, almond butter, maple syrup, and flax mixture and combine.
4. Add oats, baking powder, cinnamon, salt, and add-in's of choice. Stir until just combined.
5. Spoon mixture into muffin cups, filling to the top.
6. Bake for 23-28 minutes, or until a fork comes out clean. Store cooled muffins in an air-tight container in the refrigerator. These freeze well, too!

Let's Get Fishy

Suffering from muscle or joint soreness after exercises? Well fish oil can help in assisting your recovery process. As when we work out, oxidative stress occurs which creates inflammation within your body. So ensuring that your body recover properly mean we will be able to train harder at a greater intensity for longer!

Fish oil is loaded with omega-3 fatty acids that can help to lower blood pressure, reduce inflammation and prevent heart disease. Fish oil is derived from the tissue of oily fish with the best source of fish being cold-water fatty fish. Humans consume fish oil through fish themselves or fish oil tablets.

Why we need it? As our bodies are able to make most of the fats we need, this is not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega 3 foods or supplements.

So if you are someone who eats fish 2-3 times per week, you may not need to supplement but if you aren’t a fan of fish than supplementing fish oil into your diet will provide great benefits. Or alternatively there are plenty of other foods to help you reap the heart-healthy, brain-boosting, and inflammation-fighting benefits of omega-3 fatty acid. These foods include: Wild Rice, Flaxseed and Flaxseed Oil, Eggs and Walnuts.

One last fact to convince you about how good fish oil is! Scientific studies have and will continue to back up all of the incredible fish oil benefits from eczema and fertility to heart disease and many types of cancer!! How amazing!

Omega-3 Boosting Simple Salmon Salad (Serves 2)

INGREDIENTS
3 tablespoons ground flaxseeds
2 salmon fillets
2 tablespoons of olive oil
2 tablespoon of lemon juice
4 handfuls of spinach leaves
1/2 of an avocado
Pinch of sea salt
Pinch of cracked pepper

METHOD
1. Turn on your oven and preheat it to 375ºF.
2. Place the ground flaxseed, olive oil and lemon juice into a bowl and combine.
3. Place one side of each salmon fillet into the bowl and leave for a minute. Remove the salmon fillets and place on a baking tray.
4. Use a spoon to put any remaining flaxseed mixture on top of the salmon fillets. Use a fork or your fingers to ensure the flaxseed mixture is lightly pushed into the salmon fillet.
5. Season the salmon fillets with a pinch of sea salt and cracked black pepper.
6. Place the baking tray with salmon fillets in the oven and leave for 20 minutes. Check the flaxseed crust is moist and crunchy when removed from the oven.
7. Prepare the fresh baby spinach leaves and diced avocado on a plate with a squeeze of lemon, then add the flaxseed crusted salmon fillets and Enjoy!

Kings of Kitchen

 A kitchen stocked with plenty of fresh, healthy produce not only allows you to easily throw together quick, healthy meals & snacks but helps in eliminating any temptations! Firstly you need to ultimately “cut the crap”! Get rid of foods that are dragging your energy level down and increasing your fat levels! This includes all processed pre made meals, refined sugar, soft drinks and sugary snacks! Once you’ve cleared out your pantry, fridge and don’t forget about the freezer, it’s time to stock your kitchen with ingredients that are going to fuel your body to not only burn fat but get you lean and full of energy!

Here are the foods which I believe are the Kings of the Kitchen and are an essential in any household!

• Eggs – the home of healthy fats and good any time of day.
• Coconut oil – a natural saturated fat, perfect for cooking.
• Avocado – the green goddess packed with heart-healthy monounsaturated fat.
• Sweet potatoes – are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids! Need I say more...
• Blueberries – Perfect for a quick snack or add to your smoothie!
• Chillies – dried or fresh, they bring spice to your life.
• Spinach – add to your smoothie, salad or omelette, this King will give your a hit of protein as well helping to suppress your appetite
• Nuts & Seeds - Ultimate on the go snack! Stick with almonds, walnuts, and sunflower seeds.
• Low Fat Greek Yogurt - Packed with protein, enzymes and probiotics!
• Canned veggies or fish - Fresh is always best, but keeping a few cans of tuna, corn and beans are super convenient and quick for when you are on the go!
• Herbs and spices – turmeric, paprika, cinnamon

You can find easy, simple & delicious recipes using the Kitchen Kings in My Spring into Summer 7 Day Meal Plan! Click here to purchase your copy!