🥑🥚Baked eggs in avocado halves is a delicious and satisfying breakfast or snack. BAKED AVOCADO EGG 🌱INGREDIENTS . ~ 1 large avocados, ripe but firm (not very soft) ~ 2 eggs, the smaller the better ~ 1/2 teaspoon sea salt, […]
People have used elderberry for its health benefits for hundreds of years. Elderberry contains antioxidants, and many believe it can relieve colds, fight the flu, and boost the immune system. What are elderberries? Eating cooked elderberries may reduce the symptoms of colds and […]
This smoothie takes delicious golden milk to another level!😍😍 1 cup frozen mango chunks ½ frozen banana 1/2 cup plain Greek yogurt (or dairy free) 1/2 teaspoon ground cinnamon 1/2 teaspoon ground turmeric or 1 Tablespoon peeled and grated fresh turmeric 1/4 […]
Roasted Butternut Pumpkin and Spinach Salad Roasted butternut pumpkin and onions are tossed with spinach, dried cranberries and nuts for a colourful warm salad. Ingredients Serves: 6 * 1 butternut pumpkin * 1 cup chopped red onion * 2 tablespoons olive oil * 85g […]
Kick The Cold Super Green Smoothie
2 cups spring water OR almond milk
2 cups curly kale
2 kiwi, peeled
1 tsp spirulina powder
2 scoops of collagen
1 tbsp ground flax
1/2 lemon, juiced
Blend for 60 to 90 seconds & enjoy!
Kick your cold to the curb and boost your immune system with this vitamin C rich smoothie. Did you know the kiwi contains more vitamin C than an orange? It’s true! They are great for your immune system, plus, vitamin C helps to build collagen which is a protein necessary for beautiful skin, hair and nails. I also added some collagen into this smoothie to give it a protein boost (plus, its excellent for gut health).
Then there’s kale. Kale is king when it comes to veggies and I made sure to include 2 cups of this super green. It’s rich in calcium, magnesium, vitamin C and loaded with chlorophyll which helps to alkalize your body.
So load up on this super smoothie and get to feeling better and brand new again, fast!
Roasted Butternut Pumpkin and Spinach Salad Roasted butternut pumpkin and onions are tossed with spinach, dried cranberries and nuts for a colourful warm salad. Ingredients Serves: 6 * 1 butternut pumpkin * 1 cup chopped red onion * 2 tablespoons olive oil * 85g fresh […]
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Romanian Eggplant Salad
2-3 medium eggplants, 1 medium onion, salt, 1tsp sunflower oil or 2-3 tsp of mayonnaise.
You can either grill, roast or bake the eggplants. The most convenient way is baking but grilling will give them a yummy smoked flavour.
Let’s say you choose to bake them.
Place the eggplants on a baking tray lined with baking paper or tin foil and bake them in a preheated oven at 180 degrees Celsius/ 350 degrees Fahrenheit for about 45 minutes or until the flesh of the eggplants is very soft.
Making the eggplant salad:
After grilling, roasting or baking the eggplants let them cool, then carefully remove all the skin. Place the eggplants in a sieve and let drain for about half an hour to one hour.
Chop with a special wooden knife made especially for this purpose (if you are Romanian and have one) or with a regular knife. You could process the eggplants in the food processor but the salad will then have a mousse-like consistency, which is delicious but not very authentic. I prefer to chop the salad rather roughly, but the degree of chopping is totally up to you.
The traditional Romanian way of dressing the eggplant salad is by adding little sunflower oil and very finely chopped onion and a little bit of salt.
Another way to serve it is to mix it with homemade mayonnaise instead of sunflower oil and onion. Either way you choose you will have a super delicious salad that is ready to be eaten on crackers or bread accompanied by some tasty tomatoes. You can ornate it with parsley, olives, red onion etc.
DID YOU KNOW FACTS *** Eggplants contain flavonoids, such as anthocyanins. Anthocyanins are water-soluble pigments that have a wide range of biological activities including: redox/antioxidant, anti-inflammatory, antimicrobial, anti-carcinogenic, fostering eye health, neuroprotective, prevention of LDL oxidation, improvement of capillary stability, supporting collagen, and increasing intercellular levels of vitamin C. Even the skin of the eggplant is rich in antioxidants, fiber, potassium, and magnesium.
This is a veggie which you may want to incorporate more often into your meals And now is the best time to start because fall is her season.
Bon appetite !
It’s official: Meal prep can be a crucial part of achieving your weight-loss and fitness goals. A study shows that people who spend more time thinking and preparing ahead about what they’re going to eat tend to make better choices, incorporating more fruits and vegetables into their diet. That […]
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One of my youngest son’s favourite snack is pumpkin seeds.
And since we are eating them pretty much in our house, I though to write a short article about their health benefits so I can share my findings with you as well.
Did you know that eating only a small amount of pumpkin seeds can provide you with a substantial quantity of healthy fats, magnesium and zinc?
Here are some associated health benefits that come along with this little seed:
- It is Full of Valuable Nutrients as listed below in the “nutrition fact” plus has lots of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.
- It is High in Antioxidants which reduce inflammation in the body.
- It is Linked to a Reduced Risk of Certain types of Cancers like breast, colon, lung, prostate cancer.
- It Improve Prostate and Bladder Health.
- It is Very High in Magnesium being one of the best ways to get it into your body naturally.
- It May Improve Heart Health. Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids, all of which may help keep your heart healthy
- It Can Lower Blood Sugar Levels. Several studies have found that supplementing the diet with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes.
- It is Very High in Fiber which helps with constipation and promote regularity.
Nutrition Facts: 1-oz (28-gram) serving of pumpkin seeds contains:
- Fiber: 1.7 grams.
- Carbs: 5 grams.
- Protein: 7 grams.
- Fat: 13 grams (6 of which are omega-6s).
- Vitamin K: 18% of the RDI (required daily intake).
- Phosphorous: 33% of the RDI.
- Manganese: 42% of the RDI.
- Magnesium: 37% of the RDI.
- Iron: 23% of the RDI.
- Zinc: 14% of the RDI.
- Copper: 19% of the RDI.
The best way for us to eat pumpkin seeds has been in salads.
But there are many other different yummy ways to eat them and there are anything but boring. You can add them to your home made muffins, soups, hummus and even on your overnight oats.
I hope you liked this short educative article and if you found it helpful, know that you can also subscribe to our Weekly Wellness Newsletter to receive even more tips on how to live healthy in a natural way. Option to Subscribe on the bottom right of our Home page.
Do you use pumpkin seeds into your diet? Would love to read your responses. Post below in the comment section.
INGREDIENTS 🍃2 spaghetti squash, halved lengthwise 🍃2 teaspoons olive oil 🍃1 pound large raw fresh or frozen shrimp, peeled and deveined 🍃1/2 cup yellow onion, diced 🍃2 large cloves of garlic, minced 🍃15 ounce can crushed tomatoes 🍃1-1 1/2 teaspoons crushed red pepper […]
Potato-Crusted Salmon Fillets With tender leeks and heart russet potatoes these crisp, flakey Potato Crusted Salmon Fillets make an ideal weeknight fish dinner. Course Main Course Cuisine Seafood Prep Time 15 mins Cook Time 15 mins Total Time 30 mins Servings 4 Servings Calories 262 kcal Ingredients: 2 small russet potatoes (about 1 lb.) washed, shredded […]
Spaghetti Squash Lasagna
This delicious Spaghetti Squash Lasagna is made with all-natural marinara, part-skim ricotta cheese, grated Parmesan cheese, and healthy spaghetti squash.
1 small spaghetti squash (approx. 3½ to 4 lbs.)
Nonstick cooking spray or olive oil
4 cups all-natural marinara sauce
3 cups part-skim ricotta cheese
1 cup grated Parmesan cheese
¼ cup finely chopped fresh basil (optional)
Preheat oven to 375° F.
Line large baking sheet with parchment paper. Set aside.
Cut spaghetti squash in half lengthwise. Remove seeds and membrane.
Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender.
Reduce oven temperature to 350º F.
Scrape spaghetti squash flesh into stringy noodles.
Lightly coat 4-quart baking dish with spray.
Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.
Evenly top with Parmesan cheese.
Bake for 30 to 32 minutes, or until golden brown and bubbly.
Garnish with basil (if desired).
& ENJOY A HEALTHY AND SEASONAL LUNCH THIS FALL! Xoxo, Madelyn
Chicken Cordon Bleu Servings 4 servings Ingredients: Nonstick cooking spray ½ cup Neufchatel cheese 1¼ tsp . garlic powder , divided use 4 thin slices low-sodium , nitrite free, extra lean ham (about 2 oz.) 4 thin slices Swiss cheese (about 2 oz.) 1 cup whole grain Panko bread crumbs ¼ tsp . sea salt (or Himalayan salt) […]
- 1 big white onion;
- 4 carrots
- 2 bell peppers
- 1 small celery root
- 1 small parsley root
- 8 potatoes
- 3 spoons of tomato juice
- 1 spoon of olive oil
- 1 spoon of apple cider vinegar
- salt, pepper, fresh parsley
- Serve with sour cream * optional
How to prepare it:
Cut all veggies in small pieces and put everything to boil until they are done.
At the end add the apple cider vinegar and some fresh parsley and let boil for 5 more minutes.
Serve in a bowl with a tsp of sour cream, if desired.
Summer is here and I want to give you another yummy and healthy recipe to make on the grill this weekend. Grilled Shrimp + Pineapple Kabobs Recipe Ingredients: 🍃1.5 lbs. large shrimp, peeled and deveined 🍃4 large slices fresh pineapple, cut into […]
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- Combine fish sauce, rice vinegar, coconut aminos, lime juice and pitted dates in the blender. Blend for 1 minute and pour in sesame oil till well mixed.
I am soo excited to talk about our new nutrition program that solely focuses on nutrition with zero exercise required because I know it will help so many people get healthier while developing a healthy relationship with food ! Meet Ilana, Dietitian […]
Today I want to introduce you a very quick and yummy cheesecake recipe. Ingredients: 2 cups of 750ml of cottage cheese 200 gr sugar 200 gr butter 4 spoons of semolina 4 spoons of flour 1 spoon of vanilla 6 whole eggs 200 […]
My quick & healthy snack made in house today
Hummus and basil spread on cucumber rings. Simply delicious
Recipe for the BASIL SPREAD:
1 1/2 teaspoons minced garlic
1 cup packed fresh basil leaves
1/2 cup extra-virgin olive oil
1/4 teaspoon salt
In a food processor or blender, process the garlic and basil on high speed while adding the olive oil in a slow, steady stream. Continue to process until well blended. Season with the salt. Use immediately, or cover and refrigerate for up to 1 week.
Recipe for HUMMUS SPREAD:
2 cups drained well-cooked or canned chickpeas, liquid reserved
1/2 cup tahini (sesame paste), optional, with some of its oil
1/4 cup extra-virgin olive oil, plus oil for drizzling
2 cloves garlic, peeled, or to taste
Salt and freshly ground black pepper to taste
1 tablespoon ground cumin or paprika, or to taste, plus a sprinkling for garnish
Juice of 1 lemon, plus more as needed
Chopped fresh parsley leaves for garnish
Put everything except the parsley in a food processor and begin to process; add the chickpea liquid or water as needed to allow the machine to produce a smooth puree.
Taste and adjust the seasoning . Serve, drizzled with the olive oil and sprinkled with a bit more cumin or paprika and some parsley.
Spread hummus & basil on cucumber rings for quilt free & yummy snacks during the day or as appetizer. Enjoy.
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Do you love eating avocados? I know I do…Did you know that avocados are considered as one of the healthiest foods in the world? Even classified as superfoods? Some people may avoid avocados because they think it contains too much fat. However, the fats […]
The health benefits of ginger water is know for centuries in many cultures. The underground part of the stem, known as the rhizome, is the part that is most commonly used as a spice, it is referred to as ginger root.
Ginger is no stranger to the homeopathic and traditional medicine scene for its healing powers. This root packs a powerful nutritional punch and is loaded with minerals including potassium, manganese, copper and magnesium. It is also high in vitamins C, A and E.
Ginger has long been used to help remedy an upset stomach and keep nausea at bay. In addition, it has been used to combat pain, fire up metabolism, reduce inflammation, boost brain power, improve cognitive function and strengthen the immune system.
You might be familiar with ginger ale, ginger tea and ginger candy, but another incredibly beneficial tonic is a mixture of some powerful, yet super simple ingredients.
Ginger water is made from four ingredients, water, lemon, raw honey, and ginger. It’s that simple.
- 2-inch piece of ginger
- 3 cups water
- 1 lemon
- 1 tsp of organic raw honey
Ginger water or ginger tea is made by boiling fresh ginger root in water, then cooling and straining the liquid. Lemon juice and honey are added to this strained liquid which is then sipped slowly. Enjoy several times throughout the day.
What makes ginger water so special?
Let’s dig a little deeper into the healing benefits of this easy-to-make elixir.
Healing elements in ginger:
Potassium: Potassium has the primary job of regulating fluid balance and controlling the heart and other muscles. To support key bodily functions, we need about 100 mg of potassium daily. Having enough potassium has been linked to a 20% reduction in risk of dying from all causes, a reduced risk of stroke, preservation of bone and mineral density, a reduction in the formation of kidney stones and reduced blood pressure.
Manganese: This element is critical in the formation of connective tissue, bones, blood-clotting factors and sex hormones. It is also very important in fat and carbohydrate metabolism in addition to calcium absorption, brain and nerve function and blood sugar regulation.
Copper: Copper is a very important trace mineral that helps to form hemoglobin and collagen within the body. A copper deficiency results in poorly formed red blood cells, known as anemia. Also, it is an antioxidant that helps with the elimination of free radicals.
Magnesium: Magnesium plays a critical role in some biochemical processes that are always happening inside of our cells. A deficiency in magnesium can impact many systems including the brain, the muscles, the heart and blood vessels.
Vitamin C: Vitamin C is also known as ascorbic acid and is found in concentrated amounts in vegetables and fruits. It is a potent antioxidant that helps the body maintain connective tissue. Also, vitamin C also helps boost the immune system, reduce hypertension, can help in the treatment of cancer, lead toxicity, and strokes.
In her book, “Home Doctor”, Dr. P.S. Phadke mentions that sipping ginger water regularly can help cure kidney problems, arthritis, allergies and cold. According to Macrobiotic Nutritionist and Health Practitioner Shilpa Arora, “Ginger water aids digestion and helps in treating cold and flu infections. In fact, having small doses regularly can help people suffering from asthma. Its anti-inflammatory properties can shame strong antibiotics.”
Here are seven wonderful benefits of drinking ginger water regularly.
1. Good for digestion
Drinking a glass of ginger water every day can help strengthen your digestive system and prevent indigestion, nausea, and heartburn. A teaspoon of mint juice, lemon juice and a tablespoon of honey mixed with ginger water can relieve morning sickness during pregnancy.
2. Promotes weight loss
Ginger water help promote weight loss when combined with a healthy diet and exercise. High blood sugar levels can induce hunger and lead to overeating. Ginger water regulates the blood sugar levels and subsequently, controls the urge to eat. It improves the fat absorbing ability of the body which helps in weight loss.
3. Ginger help relieve joint pain.
Lab studies have shown that ginger’s benefits come from several different compounds, including gingerols and shogaols. These compounds have both anti-inflammatory and anti-oxidant properties. In addition to arthritis, ginger is also beneficial for treating digestive or heart conditions—even cancer. The anti-inflammatory properties seem to help relieve pain and improve function for all types of arthritis. The compounds in ginger can function as a COX-2 inhibitor, the same way as common medications for rheumatoid arthritis or psoriatic arthritis. These benefits extend to those with osteoarthritis too. One review of 5 studies found that those with osteoarthritis who took ginger had a 30% decrease in pain and a 22% reduction in disability, compared with control groups.
4. Keeps diabetes away
Drinking ginger-lemon water is known to reduce the risk of kidney damage and even lowers the effects of diabetes. The pungent root is a rich source of zinc that plays a big role in the secretion of insulin.
5. Protects against Alzheimer’s
Alzheimer’s disease is a progressive neurodegenerative disorder that affects the central nervous system. It has been proven scientifically that ginger helps slow down the degradation of brain cells. Researchers have also found that the antioxidants and powerful compounds in ginger fight inflammatory responses that occur in the brain.
6. Healthy hair and skin
Due to the antioxidants and vitamins present in ginger, drinking ginger water adds a natural glow to your skin. Moreover, the presence of Vitamin A and C improves the texture of your hair. It clears your blood and has antibacterial properties that help in treating and preventing skin diseases.
7. Muscle reliever
When you exercise, your muscles are put to work and may get tired. One way to help accelerate muscle recuperation is to drink a glass of ginger water.
This powerful antioxidant fruit has significant amounts of over 20 vital nutrients. Kiwis are low in calories but high in energy, making them a great option for people trying to lose weight. Kiwi nutrition is super heart-healthy thanks to the high levels of potassium — which […]
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This is probably the most common soup I make at my house simply because it’s between my family’s favourite. I always love sharing my Romanian recipes with you because I don’t feel that I have that many, so every single one that I have is really special. Pretty much all the Romanian recipes that I share with you are either my mom’s or my grandmothers. This one is my mom’s and it’s a soup I grew up eating. It’s really the best meatball soup out there.
In Romanian we call these types of soups “ciorba”. “Ciorba” in Romanian usually refers to sour soups with vegetables and some form of meat. They are made sour by adding either lemon juice, “bors” which is fermented wheat bran, sauerkraut juice, or sometimes even vinegar. Most of the time I just use lemon juice and this gives the soup a very nice sour taste. Also Romanians differentiate between “ciorba” and soup, soup is usually clear and has no added acid.
The meatballs are quite simple and although I used organic pork in these recipe, any type of ground meat will work. I’ve made them with ground beef or even ground chicken, you could even mix the meats. I also used a lot of dill in the meatballs, because it’s one of my favorite herbs.
You’ll notice a couple ingredients in this soup that you might not be familiar with. One being “vegeta” which I’ve talked about before, It’s a condiment that’s very commonly used in Eastern Europe in soups and stews, or if you’re like my husband, you like it put it on every soup. You can pretty much find this in all grocery stores with all the other spices or just replace it with chicken bouillon.
The other ingredient that you may not be familiar with is lovage which is simply an herb that comes from the parsley family but I really really love its flavor, which is almost celery like but it smells incredible and it’s just wonderful in soups. I got my lovage from my mom who grows it in her garden, but I do know that you can buy the seeds and grow it yourself, if you have a green thumb. I don’t, I’m lucky my mom does.
This soup is really quite simple to make, but it’s so delicious and so worth making, which I hope you do!
- 1 lb ground pork or ground beef
- 1 egg
- 2 tbsp dill chopped
- 2 tbsp parsley chopped
- 1/4 cup rice long grain and uncooked
- 1/4 cup breadcrumbs
- 1/2 tsp salt or to taste
- 1/2 tsp black pepper or to taste
- 2 tbsp olive oil
- 1 large onion chopped
- 2 large carrots chopped
- 2 stalks celery chopped
- 1/2 tsp salt or to taste
- 1/2 tsp black pepper or to taste
- 2 tbsp tomato paste
- 4 cups water
- 1/2 tsp vegeta or 1 chicken bouillon
- 3 tbsp lemon juice (from 1 lemon)
- 2 tbsp lovage chopped
- 1 egg beaten
- parsley for garnish
In a bowl add all the meatball ingredients together and mix well. Shape into meatballs about 1 inch in diameter. You should get about 30 to 35 meatballs, depending on how big you make them. Place meatballs in fridge until ready to add to soup.
Heat the olive oil in a heavy bottom 5 qt pot to medium heat. Add the onions, carrots and celery to the pot and cook for about 5 minutes or until the onions soften and are translucent.
Season with salt and pepper. Stir in the tomato paste, then add the water. Bring to a boil then add the meatballs one at a time.
Cook for about 10 minutes or until the meatballs are cooked through, they will rise to the top when they are done. Season with vegeta then add the lemon juice and lovage. Taste for salt and pepper and adjust as necessary. Very slowly pour in the egg in a steady stream. To make shreds, stir the egg rapidly in a clockwise direction for one minute. Cook for another minute then garnish with parsley.
Serve hot with a bit of sour cream.
Use organic ingredients, if possible.
INGREDIENTS: 2 large avocados, seeded, peeled and chopped 1 cup uncooked quinoa or rice 2 cups water 1 pinch sea salt 1 pinch sea salt ¼ cup extra-virgin olive oil 2 Tbsp lemon balsamic vinegar Zest of 1 medium lemon 1 Tbsp fresh […]