Banana Nut Muffins + Toronto Nutritionist + Michelle Nutrition + Michelle Tirmandi + gluten free banana muffin + eat healthy + Toronto bride

Gluten Free Banana Nut Muffins

Banana Nut Muffins + Toronto Nutritionist + Michelle Nutrition + Michelle Tirmandi + gluten free banana muffin + eat healthy + Toronto bride

If you are part of my newsletter then you’ll already know that I have recently become a first time auntie! I’m beyond excited and honestly can’t put in to words how it feels to love and care for a little tiny person so much whom I barely know. When he was born (I was lucky enough to actually be there) I could not stop the tears from flowing, and even now as I write this I find myself a little teary eyed. Today marks my wee nephew’s 14th day on the planet, and both he, I and the rest of my family have learnt a lot about what it means to have a new baby around!

Not surprising to anyone who has had a baby or been around a new born – time is precious. With the care for the newborn and new mama there leaves little time for food prep. Since my language of love speaks in food I quickly found myself in the kitchen making up muffins, location cookies and all the snacks!

This recipe is based off a recipe I found online with a few tweaks based on the ingredients I had on hand. They are yummy (and simple) and because they are sans gluten (i.e sans bloat), anyone with a gluten intolerance or sensitivity can also enjoy them free of worries.

A few other notes, they are energy-dense! And moist. And they don’t make very many (~ 8-10 small muffins) for the amount of ingredients used so you may decide to double (or even triple) the recipe if you want to freeze them (or have a hungry, time-starved new mama to feed!).

Ingredients:

  • 2 eggs
  • 2 medium bananas, ripe and mashed
  • 3 1/2 Tbsp maple syrup
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 3 Tbsp water
  • 3/4 cup ground almonds, made in to almond meal
  • 1/4 cup ground walnuts + 1 tbsp chopped walnuts
  • 1/2 cup + 2 Tbsp oat flour, process rolled oats in food processor to make flour

Instructions:

Preheat the oven to 350′ and grease a muffin try with coconut oil or organic butter. Blend the almonds and walnuts in a food processor or high powered blender to a flour consistency, set aside. Blend the oats to a flour. In a bowl, mash the banana well and add the eggs, maple syrup, water or nut milk, vanilla extract, stir. Add baking powder, nut meal and oat flours, stir. Pour in to baking tray and bake for ~ 28-32 minutes.

Enjoy!

 

 

 

Banana Turmeric Almond Milk Smoothie + Healthy Termite Smoothie + Michelle Nutrition + Michelle Tirmandi + Toronto Nutritionist + Toronto Weight Loss + Toronto Health + Toronto Nutrition + Healthy Weight Loss Toronto

Banana Turmeric Almond Milk Smoothie

This amazing super healthy and tasting smoothie is going up a little bit later then I had expected it to. I posted it over on my Instagram page exactly one week ago and promised that I’d share it over here too so here it is!

Banana Turmeric Almond Milk Smoothie + Healthy Termite Smoothie + Michelle Nutrition + Michelle Tirmandi + Toronto Nutritionist + Toronto Weight Loss + Toronto Health + Toronto Nutrition + Healthy Weight Loss Toronto

A Simple Healthy Smoothie #ftw (for the win!) 

I made this smoothie recipe out of a desire to eat something sweet, yet still healthy. And somehow, only a few minutes later I made something so good that didn’t even need a second try on the recipe test. I love when that happens because to be honest, it usually takes more then one go before I put a recipe up on this blog (that’s after my master recipe tester, husband Jon gives it a tastes and the ok too!).

So here goes, if you are looking for something sweet, simple and healthy this is for you! A few more reasons why I love it:

It’s simple! It literally takes less than 5 minutes to make (well, maybe 10 if you are making your own almond milk), it’s super sweet and delicious (a special *treat* and great as a welcomed break from the regular green smoothies that can become tired over time), it boasts plenty of healthy benefits…see below:

Homemade Almond Milk: If you have been following me for a while you’ll know that I am not a proponent of drinking cows milk (trust me when I say there are plenty of other sources of calcium!). Cows milk is known as a ‘building food’ that helps cute little baby cows become giant cows in a very short period of time. It’s also very mucous forming and inflammatory. I’m going to come right and say that it is basically the nemesis of glowing skin (read: if you want glowing skin, cut the milk!). Soy milk unfortunately isn’t much better because the majority of soy available is genetically modified (a major nutrition no-no that I’ll save for another post). Which leaves us with almond milk! A great, tasty alternative and very simple to make at home!

Simply soak one cup of raw, organic almonds in water overnight (~8 hours). When you wake up strain and rinse the nuts so that the slimy residue disappears. Now, place the nuts in a blender along with 3-4 cups of fresh water and blend, blend, blend. Once you’ve blended the milk and it looks white all you need to do is stain the milk with a fine mesh strainer, cheese cloth or ‘nut milk bag’ (I know, sounds funny, huh?!). Store in an airtight container in the fridge and the milk will last ~ 4 days.

Turmeric Root: Oh boy, I could go on for days about the health benefits of the good old Turmeric root! Turmeric has an extremely potent active ingredient called ‘curcumin’ that is amazing for reducing inflammation (say hello to healthy skin!). It’s nutritional compounds also help with brain health and depression. Interesting fact, when you take it with a healthy source of fat (such as the hemp hearts) or a black peppercorn the absorption rate soars!

Banana: Bananas sometimes get a bad wrap due to their sugar content and I tend to get a lot of questions around whether or not they have too much sugar in them (especially from my weight loss clients). The short answer is, yes they are higher in sugar but they still have a lot of goodness in them including potassium and tryptophan which is turned in to the feel-good chemical in our brain, serotonin. I do believe that because they are one of the fruits that are higher in sugar we need to be mindful of how often we eat them, but that is no reason to cut them out for good! I personally tend to chose the smaller bananas or sometimes I cut them in half to share or save for later.

Maple Syrup: Hence the name of this food includes the word ‘syrup’ we know for sure that it is sweet! Maple syrup is a great alternative to other sweetness but it does need to be eaten in moderation!

Hemp Hearts: I am a huge fan of the hemp! (hearts that is). Also sometimes called hemp seeds, they pack a huge nutritional punch in a small package – a superfood indeed! They are also super simple to toss in to smoothies to up the protein and good fats content. I love the brand Manitoba Harvest.

Ingredients:

  • 1 cup almond milk
  • 1 small banana or 1/2 large banana
  • 1 tbsp hemp hearts or flaxseeds
  • 1″ piece of turmeric root, peeled
  • 1 tsp maple syrup
  • 1 tbsp vanilla protein powder, optional (I use Genuine Health brand)

Instructions:

Blend in a high powered blender for 1-3 minutes until warmed slightly. You can also serve chilled with ice! Enjoy 🙂

 

Genuine Health Giveaway Michelle Tirmandi + Michelle Nutrition + Toronto Nutritionist

How to Get More Energy (Genuine Health greens+ Extra Energy Giveaway!)

“How do I get more energy?” I hear it ALL the time…

Truth is, I used to be the least energetic person, like ever. Just like so many others, I would hit the snooze at least three times before dragging myself out of bed, get to work and pound back a few black coffees, almost fall asleep in my afternoon meetings only to save myself with another mid-afternoon cuppa joe, skip the gym because I was too tired, then get home unable to fall asleep at a decent time. (Looking back now I was also completey addicted to caffeine and sugar, had no sense of managing my blood sugar and my adrenals were completely fried…)

This pattern isn’t unrealistic for many of us, and the truth is that it is really, really, really hard to get out of the low energy funk! Most of us know that if we ‘eat healthy and get more excercise’ that we will feel better. But, the truth is that it is hard to want to excercise when you have low energy…it’s a vicious little cycle keeping you from looking and feeling your best!

For me, getting rid of my chronic low energy was not something that happened overnight. It took a change in my lifestyle to get back to the point where I  felt vibrant again. This is the case for many of us because unfortuately the problem of having low energy just doesn’t have a clean, simple fix. There are so many factors that play in to low energy including:

  • Nutrient Deficiencies (low Iron and B12 are just a few common ones)
  • Hormonal Imbalances
  • Thyroid Issues
  • Blood Sugar Imbalances
  • Stress (physical and mental stress)
  • Use of Drugs and Alcohol
  • &  Sleep Disorders

The good news is there are some things that we can change about our diet and lifestyle that can help you to get back to feeling vibrant and energized fairly quickly. You don’t need to overhaul your entire lifestyle in one fell swoop (I actually don’t recommend it), but you can choose one or two of the options that I have laid out for you below to get started…

(Sidenote: make sure that you read all the way to the bottom of this post to learn how to enter for your chance to win an amazing giveaway from Genuine Health!)

Energy Supporting Foods

Food is fuel! It is simple – when it comes to energy, quality in = quality out. To be blunt, STOP relying on bandaid solutions for your energy fix like too much coffee and sugar that will only leave you feeling drained after you crash. Instead, start filling the tank with REAL foods which contain the necessary vitamins, minerals and enzymes to keep the cells in your body performing optimally. My favorute energizing foods include the following:

  • Good Quality Fats (coconut oil, olive oil, flax oil, organic butter)
  • Fruits & Veggies (kale, spinach, romaine, peppers, cucumbers, tomatoes, apples & bananas)
  • Whole Grains (brown rice, steel cut oats, quinoa, millet & buckwheat)
  • Quality Protein Sources (organic meat, legumes, fish, nuts & seeds)

Don’t forget to cut the energy zapping processed foods (ahem, sugar!) and to ensure that you’re eating breakfast and regular meals throughout the day to balance your blood sugar. Drinking enough water to keep you hydrated is also tres important in keeping fatigue under wraps (even a 1.5% decrease in your water volume will make you feel extremely tired).

Energy Supporting Supplements – Genuine Health greens+ Extra Energy 

 

Genuine Health greens+ Extra Energy

As I mentioned above, low energy is a complex problem lacking a simple solution. It requires an approach that addresses not only giving you energy, but also must attack the root issues at hand. This product, Genuine Health greens+ Extra Energy just does that and here’s how it works…

(Disclaimer: If you don’t already know, I’m a little biased about the products that Genuine Health makes. I worked there for 2 years in the marketing department at the beginning of my career as a Nutritionist and saw first hand how the products are made and developed. One of the main things that sets them apart in the Natural Health industry is that they actually use the highest quality ingredients in their formulas in research proven dosages, meaning that not only are they safe, they actually work!)

Genuine Health greens+ Extra Energy gives a natural boost, without a crash.

As I mentioned above, colourful, natural, whole food based ingredients are crucial to help us meet our energy needs. Thankfully, since most of us have days where we don’t get enough in our own, this supplement makes it easy on us. Not only does one scoop (that can simply be added to your water or morning smoothie) contain the ingredients from real plants, it’s also got, energy boosting herbs, vitamins, amino acids and minerals that’ll keep you going strong all day!

I’ve included the ingredient breakdown showing you where all the goodness is actually coming from and why it’s beneficial…

  • Kola Nut: To help meet immediate energy needs, Kola Nut provides a natural source of caffeine, rich in polyphenols and flavonoids offering sustained energy. Its got a good track record as a natural source of caffeine.
  • Taurine: Another natural booster, it’s great for mental outlook and sharpness and known for increasing muscular energy and endurance.
  • Glycine: An important, natural amino acid that plays an important role in maintaining blood sugar and energy levels.
  • Gotu Kola: A high antioxidant Ayurvedic herb playing an important role in longevity and memory.
  • Vitamin B6: An essential nutrient with a variety of uses within the body including helping with symptoms of insomnia, anxiety and depression.
  • Vitamin C: A  nutrient with extremely high requirement during stress. It helps to support adrenal function and in turn, overall hormonal balance.
  • Chromium: An essential mineral that is important for proper insulin functioning and sugar metabolism which prevents sugar drops and spikes, thereby regulating your energy level over time.

The best part about this stuff is that when you take greens+ Extra Energy, you also get all of the goodness found in the regular greens+ formula. And I am talking, ALL the greens and antioxidants which as you know will keep you GLOWING!

This is a great supplement and one that I recommend to those who are feeling stressed, burnt out or simply low in energy. The best part is that it is so ridiculously simple to add in to our lifestyle. Simply swap out your coffee with a greens+ extra energy (mixed with water or in a smoothie). As I mentioned above, we don’t need to make a million massive changes at once to our health. In fact, in my experience as a nutritionist, I have seen that it tends to work best when we add in one thing at a time and allow ourselves the freedom and acceptance to get used to a habit before adding on the next one. I promise you, what you’ll find when you do it this way is that you end up feeling better which results in a desire to make more healthy changes! Sounds good, right?! It gets better though. I’ve partnered up with Genuine Health to offer a giveaway – see the details below. 

GIVEAWAY!

Genuine Health Giveaway Michelle Tirmandi + Michelle Nutrition + Toronto Nutritionist

 

If you’d like to WIN a 3 month supply of Genuine Health greens+ Extra Energy simply follow the instructions below.

Head over to the Giveaway post on my Instagram page @michellenutrition and let me know why you want to win a 3 month supply of greens+ Extra Energy.

Contestants must follow @michellenutrition and @genuinehealth to WIN. A random winner will be chosen and announced on Feb 29th on Instagram.

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(P.S You can get greens+ Extra Energy at most health food stores as well as Shoppers Drug Mart & Loblaws. They also have a store locator here if you want to find a specific location). 

 

Huevos Rancheros Savoury Oats Recipe + Michelle Nutrition + Michelle Tirmandi + Healthy Breakfast + Toronto Nutritionist + Toronto Weight Loss

Huevos Rancheros Savoury Sprouted Oats

Huevos Rancheros Savoury Oats Recipe + Michelle Nutrition + Michelle Tirmandi + Healthy Breakfast + Toronto Nutritionist + Toronto Weight Loss

Savoury oats you ask? YES, it is a thing! It’s hard to wrap our heads around not adding something sweet to our morning oatmeal – but I promise you it is a great idea.

Don’t get me wrong, I love a great warming bowl of oatmeal loaded with bananas, almond butter and sweet touch of maple syrup, or these amazing carrot cake oatmeal oats that I posted on my blog a while ago, but oats do not always need to be sweet! It is hard to imagine oats as anything but a breakfast food but they can be an extremely satisfying and healthy option for lunch or dinner too!

Oats (especially steel cut or these amazing sprouted oats which are the less processed version of oats) are extremely high in fibre which makes them an ideal food for supporting healthy weight loss.  They contain a ton of vitamins and minerals which can leave you saying hello! to magnesium, biotin and antioxidants which are all  required for healthy skin, hair and nail growth (amongst many other important cellular processes in the body).

The thing is, you can truly swap oats anytime you’re using rice, quinoa, millet or any other grain. In fact, it’s actually a good thing to swap up your food routine to ensure you’re always getting a variety of different nutrients.

So, with that said, I highly recommend this simple, satisfying and delicious breakfast recipe suited to anyone who enjoys a good mexican inspired dish. It’s a balanced meal because it’s got protein (eggs), good fats (avocados) and healthy grains (oats) which means that your blood sugar, and your hunger levels will remain stable for hours (which if you don’t already know is the key to healthy weight loss).

Enjoy!

Huevos Rancheros Savoury Sprouted Oats

Huevos Rancheros Savoury Oats Recipe + Healthy Weight Loss + Michelle Nutrition + Michelle Tirmandi + Toronto Nutritionist + Nutritionist in Toronto + Toronto Weight Loss + Healthy Breakfast

Ingredients:

2 large eggs

1 medium avocado, cubed

1 green onion, sliced

Cilantro (for garnish)

1 Cup Oats (I used Everspring Farms Hulless Sprouted Oats)

2 Cups Water

4 Tbsp Salsa (I used Mad Mexican Pico De Gallo, you can also substitute for chopped tomatoes & onions)

Refried Beans  (I used Eden Organic Refried Pinto Beans)

2 Tbsp Cheddar Cheese, shredded (I used La Chaudiere Organic Extra Old)

Sea salt and pepper to taste

2 tsp Organic Butter

Directions: 

(~2 servings)

  1. Cook the oats according to package directions (directions will vary based on the type of oats you use).
  2. Wash and chop green onions and cilantro, set aside
  3. Chop the avocado in chunks, set aside
  4. Grate the cheese, set aside
  5. Heat butter in skillet to med-high heat and add 2 tsp butter until melted. Crack eggs in to the skillet and turn to low immediately. Cook slowly until whites are completely set and yolks begin to thicken (or until thickness desired).
  6. While the eggs are cooking add the refried beans to a saucepan to heat.
  7. Add the oats, fried egg to a shallow bowl or plate and top with salsa, cheese, avocado, green onion, cilantro and refried beans.
  8. Sprinkle with salt and pepper to taste and enjoy!

Huevos Rancheros Savoury Oats Recipe + Healthy Huevos Rancheros + Healthy Breakfast + Michelle Nutrition + Michelle Tirmandi + Holistic Nutritionist in Toronto + Toronto Nutritionist + Toronto Nutrition + Michelle Tirmandi + Women Weight Loss

Sign up for healthy, tasty recipes in your inbox by clicking here. You’ll also get my 10 Healthy Soups & Stews Recipe Guide!

 

Michelle Tirmandi, Toronto-based Holistic Nutritionist & Online Wellness Coach

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7 Reasons to Eat Breakfast + Healthy Mocha Hazelnut Granola

Healthy Granola Recipe_Michelle Tirmandi_Michelle Nutrition_Toronto Nutritionist_Genuine Health_ greens+

What’s in a Healthy Breakfast?

One of the most common questions that clients and friends ask me is ‘what should I eat for breakfast’? Another common question is ‘what should I eat to get more energy?’

The truth is, both of these questions have a lot to do with each other! We need healthy food at all meals and snacks in order to make us feel more energized – but there are also certainly some key nutritional principles that make for both a healthy and energizing breakfast. Before I go in to that though, lets talk why we need to eat breakfast in the first place…

 7 Reasons to Eat Breakfast!

  1. Manages your Blood Sugar: The word ‘breakfast’ means just that, ‘break-fast, as in breaking the fast that we have endured while sleeping. 6-8 hours is a long time to go without eating and the level of glucose in your blood drops overnight. Low blood sugar can lead to plenty of negative side effects including: physical hunger, mood swings (hanger!), feeling lightheaded and dizzy – the opposite of feeling energized and ready to tackle your day. The best part is that when you balance your blood sugar in the morning by eating breakfast you support your blood sugar balance and reduce cravings for the entire day!
  2. Boosts your Metabolism: Our metabolism is largely responsible for our energy levels as well as how quickly and efficiently we burn the fuel we put in our tank. When we eat within 30-60 minutes of waking we give our bodies a natural kickstart, like a rev to our engine this is very important to help us feel energized for the day.
  3. Supports Healthy Weight Loss: Breakfast is a great opportunity to make healthy food choices as you start your day. Psychologically, when we make a healthier choice in the morning we are more likely to set ourselves up for success for the remainder of the day. Physiologically, as noted above, breakfast gets the calorie-burning engine running and helps you to avoid low blood sugar (which is often a pre-cursor to unhealthy snacking between meals). Studies also show that those who skip breakfast are more likely to be overweight.
  4. Supports A Better Workout: Ever tried working out when you feel tired vs. energized? With no fuel in the tank you body doesn’t have the fuel available to help you to power through your workout. Your better off to eat something small then head to a workout sans breakfast.
  5. Boosts Brain Power: Skipping breakfast can lead to brain fog and poor memory, whereas eating a healthy, balanced breakfast can lead to increased focus and productivity – yes please!
  6. Creates the Space for Healthy Habits: When we wake up early enough, or prep the night before for breakfast, we are prioritizing our health which as we know, will pay off in spades. It’s likely that if you are making time for a healthy breakfast you will also have made the time for more healthy habits like drinking a tall glass or lemon water, taking your supplements and practicing a moment of gratitude before the day begins.

Components of a Healthy & Energizing Breakfast

There are many healthy options that you can have for breakfast including:

  • Green smoothies
  • Eggs & Veggies
  • Steel cut oats with nuts & seeds
  • Yogurt & Granola (Yes, you read that correctly! Granola can be made healthy, see recipe below!)

The important thing to remember when planning breakfast is that you want it to include all of the 3 macronutrients – protein, good carbs and a small amount of good fats. When we do this we avoid blood sugar spikes and crashes which leave us feeling low energy with cravings for carbs and sweets.

With you in mind, I have created this healthy and delicious Mocha Hazelnut Granola recipe. It’s simpler then you may think and the best part is that it is specifically created to help boost your energy, thanks to my secret superfood ingredient (greens+)!

Healthy Mocha Hazelnut Granola Recipe

Healthy Granola Recipe_Michelle Tirmandi_Michelle Nutrition_Toronto Nutritionist_Genuine Health_ greens+

Ingredinets:

1/3 cup hazelnuts (optional)

1 tbsp hazelnut butter

4 cups gluten free rolled oats

1 cup coconut, shredded (unsweetened)

1/4 cup raw cacao powder

1 cup hemp hearts (I used Manitoba Harvest)

1/3 cup coconut oil

1/3 cup maple syrup

2 Tbsp coconut sugar (optional for added sweetness)

1 scoop greens+ Extra Energy Natural Cappuccino flavour 

Instructions:

Preheat the oven to 350′ and place the hazelnuts on a baking tray. Bake for ~ 8 minutes until fragrant (do not overcook!)

Remove the hazelnuts from the oven and using a tea towel, rub the skins off of the hazelnuts then set aside to let cool.Toasted Hazelnuts Healthy Granola Toronto Nutritionist Nutritionist Michelle Nutrition Michelle Tirmandi

In a separate bowl, add the oats, coconut, hemp heats, coconut sugar, greens+ and mix well. Healthy granola Toronto nutritionist holistic nutritionist toronto healthy weight loss toronto michelle nutrition

Over low heat, melt the coconut oil and add the maple syrup. Stir in hazelnut butter until the liquid is mixed together. Keep hazelnuts aside to add in at the end.Healthy granola Toronto nutritionist holistic nutritionist toronto healthy weight loss toronto michelle nutrition

Add the liquid mixture to the dry ingredients and mix together with hands until coated. Bake at 350 for 10-12 minutes, stirring once halfway through.

Enjoy with almond milk or organic yogurt for a healthy & energizing breakfast!Healthy granola Toronto nutritionist holistic nutritionist toronto healthy weight loss toronto michelle nutrition

The best part about this healthy granola recipe is that you can tweak and change it any way that you like! Feel free to add or remove ingredients based on your taste. Enjoy!

 

Michelle

Coconut Chicken Curry_Michelle Tirmandi_Michelle Nutrition

Chicken Coconut Curry with Cauliflower Rice

Chicken Coconut Curry with Cauliflower Rice 

This warm and satisfying curry is great for an evening winter meal. It’s tasty and also great to take for lunch as leftovers. Keep in mind you can always exchange the chicken for chickpeas if you’d like to go vegetarian!

Coconut Chicken Curry_Michelle Tirmandi_Michelle Nutrition

Ingredients: 

3 cups carrots, chopped

2 cups broccoli, chopped

1 regular potato, cubed (sweet potato would also work)

2 medium sized white onions, chopped

2-3 cloves of garlic, minced

2-3 tsp ginger root, minced or grated

2 Tbsp organic curry powder (I used Clef des Champs)

Salt & pepper to taste

2 cans full-fat coconut milk (I used Thai Kitchen)

2.5 Tbsp honey (maple syrup would also work)

2.5 Tbsp organic tamari sauce

1 medium size organic, boneless skinless chicken breast

1/2 Tbsp organic butter

12 cups chopped cauliflower (for cauliflower rice, set aside)

Drizzle of olive oil

Coconut Chicken Curry_Michelle Tirmandi_Michelle Nutrition

 

Directions: 

(~8-10 servings)

  1. Chop the onions, carrots, broccoli and cauliflower in to bite size pieces.
  2. Add 2Tbsp coconut oil to a large pot on medium heat. Add the chopped onion and sauté for ~8-10 minutes until the onions become translucent. Next, add the garlic and sauté for another few minutes. Add the grated ginger and continue stirring on low.
  3. Add the curry powder, salt and pepper, coconut milk, honey and tamari and stir for a few seconds before adding the chopped veggies (broccoli, cauliflower, potato, carrots) and cook on medium heat for ~ 15 minutes (or until the veggies become the consistency you prefer).
  4. Heat a separate pan to med-high heat and add 1/2 Tbsp organic butter. Next, turn the pan to medium heat and add in the chicken. Brown the chicken on one side for one min and then flip over, turn the heat down to low and add a lid to the pan. Cook untouched (keep the lid on!) for 10 minutes then turn the heat off and let sit for another 10 minutes. Chop the cooked chicken and toss in to the curry vegetable mixture and serve over brown rice or cauliflower rice.
  5. Preheat the oven to 400′
  6. To make the cauliflower rice add between 6-12 cups (depending on how much rice you want) of cauliflower to a food processor and process to make small pieces of cauliflower (to resemble rice).
  7. Spread ‘rice’ over a baking tray with a small drizzle of olive oil and bake for ~10-15  minutes in the oven, stirring halfway through.
  8. Serve curry mixture hot over the ‘rice’

Chicken Coconut Curry_Michelle Tirmandi_Michelle Nutrition

 

 

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Chicken Coconut Curry_Michelle Tirmandi_Michelle Nutrition

Cauliflower Rice_Michelle Tirmandi_Michelle Nutrition

 

 

 

*Recipe is inspired by Megan Gilmore, Detoxinista

michelle tirmandi recipe

Hemp Matcha Latte

michelle tirmandi recipe
If you read my last post, a commentary on Well and Good’s 2016 Wellness Trend predictions than you’ll know that Matcha Green Tea (a Japanese powdered green tea that is whisked in to water or milk) is going to be everywhere in 2016! I’ve been a huge fan of Matcha tea for quite some time mainly due to the health benefits and it’s amazing use as a coffee replacement (it is my #1 reco for anyone coming off coffee during the Radiate & Revitalize 10 Day Cleanse).
Due to the high count of the amino acid l-theanine found in high quality Matcha (like this brand) not only does Matcha give you a little caffeine kick (and take away the headache often associated with coming off caffeine), it also helps aid in concentration and focus! To top it all off, good quality Matcha green tea has  up to 137x more antioxidants than regular green tea which makes it a great nutritional option to help get you glowing skin from the inside out!
Here’s a simple recipe to make your own Matcha Latte at home. Enjoy, beauties!
  • 2 Tbsp hemp hearts (I love this brand)
  • 1.2 tsp organic Matcha Green Tea powder (I love this brand) 
  • 1/2 – 1 tsp raw, organic (unpasteurized) honey (local is best)
  • 1 tsp organic coconut oil
  • 1/4 cup cold water
  • 3/4 cup boiling water
Mix 2 Tbsp of hemp hearts with cold water in a high powered blender until the hemp hearts are blended. Next, in a separate bowl or mug, add the matcha powder and boiling water and stir or whisk until the powder blends with the water (there may still be some clumps which is ok). Last, add the matcha mixture, coconut oil and honey to the blender and blend on high for 30-45 seconds until everything is mixed together.
Breakfast Cookie Power Cookie Healthy Breakfast Toronto Nutritionist Michelle Tirmandi Michelle Nutrition

Breakfast Power Cookies

As a nutritionist I am pretty much always thinking about food! I help others learn what to eat and put together meal plans that will help them meet their goals. But, as someone who grew up in the kitchen with a chef for a dad, I also really love to create healthy recipes! The idea of a breakfast cookie has been on my mind for a while….. so I am happy to finally make and share it with you!

Breakfast Cookie Power Cookie Healthy Breakfast Toronto Nutritionist Michelle Tirmandi Michelle Nutrition

Usually for breakfast my go-to is a green smoothie, oatmeal or yogurt with fruit and nuts and seeds…but on days when I really need to fuel up, nutrient-dense breakfast cookies are a great option! The way I see it is that if you rev your engine in the am with quality fuel  then you are less likely to snack later in the day, get hangry during your 3pm slump or feel too busy to get in the good nutrition (vitamins and minerals, good protein, fat and carbs) that your body needs to feel energized and do the work that it needs to do! Another tip that I often give to clients who are looking to de-bloat and reset their eating is to try a 12 hour overnight fast – that is, to stop eating by 7pm and don’t eat again until 7am. When we do this, we not only cut out mindless snacking but we also give our digestive system a break and wake up hungry and ready to refuel properly for your busy day! Enter the breakfast cookie….

Breakfast Cookies Power Cookies Toronto Nutritionist Michelle Tirmandi

These power cookies are filled with energy including good fats, protein, and carbs to help energize you on long busy days. They are nutrient dense too so you’ll likely be full until lunch! Did I also mention that they are super simple to make? They take about 15 minutes to prep….woop!

PS – If you’re wanting to learn more about the 10 Day Radiate & Revitalize Cleanse (Beginning Jan 11) CLICK HERE for more info.

Breakfast Cookie Power Cookie Healthy Breakfast Michelle Tirmandi Toronto Nutritionist Michelle Nutrition

Recipe:

  • 3 Tbsp Coconut Oil
  • 1/2 Cup unsweetened coconut flakes
  • 1/3 Cup chia seeds + 4 Tbsp water
  • 1/3 cup hemp hearts (I used Manitoba Harvest)
  • 1-2 Tbsp maple syrup (depending on how sweet you like them)
  • 1/4 cup mini chocolate chips
  • 2 Tbsp unsweetened cranberries
  • 1 cup puffed rice cereal
  • 1/2 cup chunky almond butter
  • pinch of sea salt
  • 1 scoop protein powder (I used Genuine Health’s vegan chocolate protein powder)

Instructions:

  1. Add chia seeds and water to a small bowl and set aside
  2. Melt coconut oil on low heat and stir in coconut flakes and remove from heat
  3. Add all remaining ingredients to the coconut (including the chia) and mix in a bowl or food processor (food processor works better)
  4. Mix in food processor and form the mixture in to cookie patties
  5. Refrigerate breakfast cookies and enjoy!

PS – If you’re wanting to learn more about the 10 Day Radiate & Revitalize Cleanse (Beginning Jan 11) CLICK HERE for more info.

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Healthy Holiday Baking!

Dark Chocolate Peppermint Bites Michelle Tirmandi Michelle Nutrition Toronto Nutritionist

For many of us holiday baking is tradition and something that we do not want to give up. The good news is that you don’t have to!

Healthier baking means using wholesome, nourishing ingredients and adjusting to new styles of preparation that will preserve the nutrients in the treats. When trying to make baking healthier we also may try to substitute traditional white flour, refined sugars and dairy for alternatives that work just as well but increase the nutrient value of the treats.

A quick recap of why we may decide to replace these ingredients:

  • SUGAR: Sugar causes a spike in blood sugar which leads to negative effects including: cravings, energy highs and lows and an increase in fat storage. Sugar also robs the body of minerals, increases inflammation, and may lead to digestive upset.
  • DAIRY: Conventional dairy is a highly processed food which often leads to inflammation and digestive upset for some people.
  • WHITE FLOUR: Refined flours have been stripped of their natural vitamins, minerals and fibre. Some types of flour also contain gluten which can lead to digestive upset and bloating.

In terms of sugar, there are a considerable number of alternatives with plenty of health benefits. For example, when we swap out the refined white stuff we make room for sweetness like maple syrup, molasses and raw honey which often have minerals, vitamins and enzymes in tact. And when we use whole food sweeteners (like bananas and dates) instead of sugar we allow for additional nutrients like fibre.

In terms of dairy there are also several alternatives to conventional cow dairy. Here are just a few:

  • Milk: Almond, Rice, Coconut, Hemp (Note: I suggest avoiding using homemade nut milk for baking because it is not always stable) 
  • Eggs: 1/2 cup pureed fruit (date, banana) • 1 Tbsp ground chia + 3 Tbsp water • 1 Tbsp ground flax + 3 Tbsp water (Note: Allow flax / chia to sit for ~ 3 minutes)
  • Butter: Coconut Oil (1:1 Coconut: Butter)

There are also a ton of flour alternatives that you can use in your holiday baking! I’ve listed a just a few here. The important thing to note however is that  not all flours can be exchanged 1:1! This is tres important! Different flours have different textures and moisture levels which can dramatically affect your baking!

• Contain Gluten: Spelt & Kamut Flour
• Gluten Free: Brown Rice Flour, Oat, Sorghum
• Gluten Free Pseudo Grains: Quinoa, Buckwheat, Amaranth • Other: Almond Meal, Coconut, Chickpea, Fava Bean

A post on healthy baking wouldn’t be complete without a note about oils. The most important thing to know about healthy baking and oils relates to the smoke point of the oil you are using. What this means is that you must bake with oils that can take a high temperature. (Please never bake with olive oil and thing you are making your treats healthier!) My two favourites are coconut oil and organic butter (a 1:1 substitution) but grapeseed and organic sunflower oil (which is very hard to find can be great options too!). Another great tip for baking when it comes to oils is to make sure that you liquify your oils before you measure them. As anyone who has ever tried to wing it when it comes to baking will know, exactness is important when baking!

Enjoy my friends,

Michelle

Gluten Free Flourless Chickpea Brownies Michelle Tirmandi Michelle Nutrition Toronto Nutritionist

Gluten Free Brownies

I’ll begin by telling you that these delicious brownies are flourless + gluten free…They are also healthier than most regular brownies due to their additional protein + fibre…via the secret ingredient –  a can of CHICKPEAS (used in place of flour).

If you are thinking ..Gasp! Trust me, you will not taste them at all! [Yippee! A healthier brownie #forthewin]
Still not sure about using chickpeas to replace flour? Try making them for yourself and let me know how it goes!
Gluten Free Flourless Chickpea Brownies Michelle Tirmandi Michelle Nutrition Toronto Nutritionist
Chickpea Brownie Recipe: 
  • 1 can of chickpeas (I used Eden Organics 398ml can)
  • 2 eggs
  • 1/3 cup raw cacao (I used Navitas Naturals)
  • 1/3 cup + 1 Tbsp organic butter (you can replace with coconut oil)
  • 1/3 cup  chocolate chips (use gluten free if desired)
  • 2/3 cup sucanat sugar
  • 1/2 Tbsp pure vanilla extract
  • (scant) 1/2 tsp. baking soda
1. Preheat oven to 350′
2. Grease a glass baking dish with organic butter, coconut oil or line with parchment paper
3. Add all of the ingredients to a food processor and puree
4. Pour mixture in to glass baking dish and top with chocolate chips, walnuts or any other desired topping
5. Bake for ~ 30 minutes or until a toothpick comes out clean.
6. ENJOY!!