This months recipe redux theme is all about the May 'Brunch Season'. If you really want to impress your brunch guests, why not take them to the tropics? These two layered tropical smoothie shooters are not only easy on the eyes, they also taste like a little sip of the sun!

Recipe (Makes 6 shots)
Mango smoothie:

• 1/2 cup of frozen mango or 1 cup fresh mango
  
• 2/3 cup low fat milk

Kiwi-Avocado lime smoothie:

• 1 avocado
  
• 2 kiwis
  
• 1 tsp of lime juice
  
• 1/4 cup low fat coconut milk or almond milk
  
• 1 tbsp honey
  
• 4 ice cubes

Directions:
1. First make the mango smoothie by putting all of the ingredients in a blender and set aside the smoothie in a jug with an easy to pour spout!
2. Rinse the blender. 
3. Place all of the ingredients for the kiwi-avocado lime smoothie in the blender and blend until smooth. 
4. Pour the ingredients in shot glasses. Mix and match the smoothie layers! Enjoy!

The Taste:
You will feel like you are laying on the beach underneath the warm sun after sipping on this smoothie. I am personally not the biggest smoothie fan because I find they can be overwhelmingly sweet. What I love about this recipe, is the ability for the neutral balance of avocado to calm the candied taste of a ripe mango. The coconut milk soothes over any tart taste from the kiwi. 

Overall Recipe Rating: 4/5 Kiwis

Looking for more amazing brunch recipes? Check out the healthy creations from my fellow bloggers below:

Minestrone soup is my favourite soup of all time. I love the chunky variety of vegetables and the tomato based broth. Every time I feel a cold coming on, I make a big batch of minestrone soup because I know it offers of a variety of nutrients. 

The Taste:
Unlike many minestrone soups which have a thick tomato based broth, this recipe had a broth that tasted less like tomatoes and more like a blend of vegetables. It was like a watered down version minestrone, but it still had the same great flavour. Simply, nourishing. The vegetables were still firm after being cooked for 35 minutes, so if you prefer yours on the soft, keep them on for another ten minutes. 

Click here for the recipe!

And this is how Nutrition Meets Life . . .
Half a cup of zucchini has about 20 calories. Yes, you read that correctly, 20 calories. Zucchini also contains calcium, Vitamins A & C, magnesium and zinc. I know you have heard it before, but eat your vegetables!!! The secret to getting the most nutrients and fibre out of zucchini is to leave the skin on. If you peel it off, say goodbye to the good nutrients I just listed above. 

Overall Recipe Rating: 4/5 Kiwis

Beans are cheap, nutritious, and can be quite tasty with the right recipe. This healthy bean trio salad keeps well in the fridge for days, and can be eaten as a side dish or a snack. So enough with the flatulence jokes, ok?

The Taste:
For some, beans can be boring when eaten on their own. But with the right combination of ingredients, I assure you, beans taste fabulous! In this recipe I use a balance of sweet and savory sauces and herbs.  Specifically, the honey, Dijon mustard, onion and garlic powder in this recipe work together to create a flavour similar to that of a sweet onion vinaigrette. The celery and red pepper add a crunchy texture to the salad, helping to mask any mushy texture that may have come from the beans.

Recipe:

• 3 stalks of celery
  
• 3 green onions
  
• 1 red pepper
  
• 1 can kidney beans
  
• 1 can of chick peas
  
• 1 can of black beans
  
• 2 Tbsp honey
  
• 2 Tbsp vinegar
  
• 2 Tbsp Dijon mustard
  
• 2 Tbsp extra virgin olive oil
  
• Pinch of pepper
  
• Pinch of garlic powder
  
• Pinch of onion Powder

And this is how Nutrition Meets Life . . .
Beans are an underrated "super food". They are low in fat, contain a variety of vitamins and minerals, and have plenty of fibre and protein to help keep you feel fuller for a longer period of time. Consuming beans has also been linked to weight management and a reduced risk of chronic diseases such as type 2 diabetes and heart disease. 

If you are worried about the gaseous effects of beans, here are 3 things you can do:

1. Regardless if you are buying canned beans or you cook them from fresh, soak them. Soak them good. I'm not talking for a few hours, I'm talking for at least 24 hours. Once you soak them in water, rinse them off, and then you are good to go! This should help reduce the gas.

2. Be smart about eating beans.  Knowing that beans can make you pass gas, should indicate that you probably shouldn't consume a giant portion of them in one sitting. You should gradually build your way up to consuming more fibre. 

3. Bean Tablets: There are some products on the market that can help to break down the components of beans that produce gas. This could also be a great option, especially if you are not in the comforts of your own home.

Can't get enough of beans? Click here for a healthy bean dip recipe!



Overall recipe rating: 4/5 Kiwis

My MEH (Meat Eating Husband) buys chocolate protein by ten pound bags. I couldn't think of a better way to spend my Friday night than to play around in the kitchen with protein. This is my FIRST attempt at protein 'crepes', and I must say, they turned out pretty dam good. 

Recipe (Makes 4-5 crepes):

• 1/4 cup whole wheat flour (I used atta flour)
  
• 2 scoops of whey protein powder
  
• 2 Tbsp Cocoa
• 1 tsp cinnamon
• 2 eggs
• 2/3 cup skim milk
• 2 heaping Tbsp Greek Yogurt

Directions:
1. Mix all of the dry ingredients together and then combine the wet ingredients. 
2. On medium-high heat, spray large frying pan with cooking oil.
3. Place one scoop of the batter in the centre of the frying pan and then spread the batter out by holding the handle and moving the pan around.
4. Cook the batter on one side for 3-4 minutes on until you see air bubbles. Then, flip the crepe on the other side and cook for another two minutes. Enjoy!

The Taste:
It felt like I was eating a chocolate spongecake, but flattened and more dense. Because I used atta flour, the pancakes has a similar consistency to that of a thin flat bread and were not as thin as a crepe. 

For a more intense chocolate flavour, I recommend eating the crepes cold. I made a large batch and ate them on the run when I missed my alarm clock. They are perfect for on the go!

And this is how Nutrition Meets Life . . . 
I have been trying to make my own crepes and chapati's for weeks now because I noticed the frozen chapatis I had been purchasing from the grocery store contain a lot of ingredients I cannot pronounce on the nutrition label (a classic sign to try and make my own!). For these crepes, I used 100% whole wheat atta flour.  Atta flour is a flour that is finely milled, so it is used to make chapatis, phulkas, rotis, parathas, and other flat breads.  

Regardless of the whole grain flour you like to use, scientific research is telling us to eat as many whole grains as we can. The health benefits of choosing whole grains over refined grains (such as white bread, white rice, etc) are vast. Whole grains have been linked to reducing the risk of Type 2 diabetes, cardiovascular disease, and some cancers. Beyond this, whole grains aid in supporting digestive health (enough said about that one!). To find out more about the benefits of whole grains click here. 

Overall recipe rating: 3/5 Kiwis

A light, zesty, and crunchy salad making for the perfect healthy dinner. A classy meal. 

The Taste:
I just love this meal. It has all of the elements of a summer pasta salad; crunchy vegetables, can be served hot or cold, and an element of citrus. What I like about this recipe is it's not drenched in a thick sauce rather, it utilizes the juices from the citrus fruit and a small amount of oil and honey to lightly coat the pasta noodles. You can expect to feel refreshed after eating this meal, as if you were in Mexico eating salsa.

Recipe (Makes 4):

4 oz of Rice Noodles
1 green onion 
2 cloves chopped garlic
1 cup cooked shrimp
2 carrots (sliced on a diagonal)
2 cucumbers (sliced on a diagonal)
1 mango (sliced)
4 Tbsp orange juice (freshly squeezed)
3 Tbsp sesame oil
1 tsp honey
1 Tbsp ginger (grated)


Directions: 
1. Make rice noodles according to package instructions.
2. In a bowl combine 1 tbsp sesame oil, honey, and orange juice. Set aside.
3. Add 2 Tbsp sesame oil to a frying pan on medium heat. Add in chopped garlic and ginger and cook for about 1 minute. Add in green onions and carrots. Cover with a lid and cook for 5 minutes.
4. Add in cooked shrimp, rice noodles, and sauce (made in step 2). Stir well. Cook for about 2 minutes.
5. Transfer ingredients to a large bowl and in cucumbers. 
6. Drizzle with more sesame oil (optional) and enjoy! 

And this is how Nutrition Meets Life . . .
All pasta dishes don't have to be covered in a thick sauce. In fact, some Alfredo sauces can add a significant amount of calories to a meal. I highly recommend making your own tomato sauce at home. You can blend in a variety of vegetables, so the anti-veggie eaters won't complain too much. If you are buying tomato sauce, look for products that are lower in sodium (should be around 30% Daily value (DV) on the nutrition label). You also can make lighter sauces by using ingredients like lemon, pesto, garlic, and my favourite, olive oil based. Click here for 8 examples of rich yet light pasta sauces.

Overall Rating: 3.5/5 Kiwis

This month's recipe redux theme: The cupcake conundrum. We were asked if we were over the cupcake trend and I am so over it. Yes, cupcakes are cute, I cannot deny that. But I think its time for a new mini dessert trend, one that doesn't involve too much work and can be just as eye catching as a cupcake. My prediction for the new trend: Truffles.

These truffles take less than 10 minutes to make and are as gooey and moist as taking a bite into a ball of cookie dough. 

No Trouble Truffles
Recipe (Makes 14 truffles):

• 1/2 cup almonds
• 1/2 cup Medjool dates, pitted (about 6-8 dates)
• 1 1/2 Tbsps of cocoa powder
• Splash of vanilla extract (optional)

5 ingredients to roll the truffles in when you are finished (optional):
1. Leftover ground nuts - pistachios can look very nice and add a bright colour!
2. Ground flax
3. Shredded coconut
4. Cinnamon
5. Cocoa Powder

Directions: 
1. Grind the nuts in a blender until they look like flour.
2. Add in dates and grind until it forms a thick ball.
3. Add the vanilla and cacao powder. Mix until the truffle appears to look like a dark chocolate truffle.
4. Roll the mixture into bite sized balls and cover with toppings (optional)
Recipe rating: 4.5/5 Kiwis

 So who's shuffling with me? Check out how my fellow foodie's mini dessert recipes below (if you still are a cupcake lover, there are options for you as well, don't worry!)

Looking for a soup that's easy to make, nutritious and divine? If the answer to that question is yes, then you have come to the right bog! 

The Taste 
If I had to describe this is soup in one word it would be "homey". The chunky carrots, dense lentils and large shredded pieces of chicken bring a comforting thickness to this soup. The coconut milk and apple added a touch of sweet, but it was the carrots that provided a perfumed scent, reminding me of the kind served at Thanksgiving that have been roasted for hours. Taming the sweetness, the flavour from the garam masala is pleasantly noticeable, giving the soup an international taste. If you don't like ginger, don't worry, you can barely taste it in this soup, so leave it in for the extra health benefits!

Click here for the Recipe. I did not make any changes to this recipe, because I thought it was perfect as is! I have listed the ingredients and directions below for your convenience:
Ingredients (Serves 4-5): 

• 2 medium carrots, chopped
  
• 1 medium onion, chopped
  
• 1 golden delicious apple, peeled and chopped
  
• 2 stalks of celery , chopped
  
• 1 tablespoon canola oil
  
• 1 tablespoon garam masala, divided
  
• 1 1/2 inches piece fresh ginger, peeled and grated
  
• 4 cups chicken stock
  
• 1 cup light coconut milk
  
• 1 cup red lentil, rinsed in cold water
  
• 2 cups packed skinless cooked chicken, cut into 1/4 inch pieces (from a large rotisserie chicken)

Directions:
1. Heat the vegetable oil in a fairly large pan, over high heat. Once hot, reduce the heat to about medium. Add 1 t garam masala and cook for about 1 minute. Then add the carrots, onion, apple and celery and cook, while stirring a bit, until the mixture has softened up, approximately 8 minutes.

2. Add the chicken stock, coconut milk, ginger and 1 t of the garam masala to the pan. Add the rinsed lentils and bring the soup to a boil (on high heat), then reduce the heat to low and simmer it for approximately 20 to 25 minutes. You just want to get the lentils nice and tender.

3. Add the chicken and the remaining 1 t garam masala to the soup and let it return it to a boil again. Serve. Optional to sprinkle the cilantro over the top of each bowl of soup.

Source: Recipe and directions! 

And this is how Nutrition Meets Life . . . 
Trying new spices is a great way to stir up a new soup or create a new meal. I started using Garam Masala after living in the Middle East, and now it is one of my favourite ingredients to use in soups and curries. Garam masala is a blend of aromatic spices such as coriander, cumin, nutmeg, cloves, black pepper, cassia leaf, cassia (similar to cinnamon but a bit more intense and woodier), anistar, fennel seeds, dry ginger, caraway, and triphala. Each garam masala you buy will have different spices, so take note of the brand you like. Garam masala brings a bitter sweet aroma to dishes, similar to how a clove smells.  Interested using this spice? 

5 ways to Garam Masala:
1. Use it to flavour some vegetables in a side dish (such as green beans or cauliflower)
2. Make some spicy nuts
3. Making apple or kale chips? Use garam masala as a seasoning!
4. Add some spice into your cakes and cookies when baking.
5. Sprinkle some over your popcorn

Overall recipe rating: 4/5 Kiwis

One of the reasons I started to blog was because I was inspired by http://smittenkitchen.com/. This is one of the best food blogs on the internet, and I have yet to try a recipe from this blog that does not work out perfectly every time. The other day I tried this scallion meatball with soy ginger glaze recipe, and of course, it was a hit. Thank you smitten kitchen, for once again making me look good in front of my friends!  haha!

The Taste:
You really will impress your friends and family with this recipe. At first, the thick almost black sauce that drips over the meat balls tastes deeply sweet, almost like a butter tart. Then the sauce evolves into the sharp savory flavour of soy sauce and ginger. The meatballs composed of green onions and some sesame oil were densely moist, so they didn't break apart in the frying pan. In this recipe, there was no ingredient that stuck out over the other, making these the perfect definition of  gourmet sweet and sour meatballs.
Click here for the recipe!

And this is how Nutrition Meets Life . . .
We all know that some recipes take longer to make than others. But if you are anticipating making a recipe that is more time consuming, the best thing you can do is plan ahead (especially if you are having a get together with friends or family). Reading a recipe in advance allows you to pick out ingredients or parts of the recipe that can be prepared ahead of time. Here are  four things to look for when trying to prepare a recipe in advance:

1. Ingredients: Vegetables that can be pre-cut or meat that can be pre-sliced.
2. Sauces: These can usually be made ahead of time and kept in the fridge. 
3. Spices: If a recipe calls for a lot of spices, it may be worth it to pre-portion them out before cooking. 
4. Recipe Directions: Make sure you understand the general "flow" of the recipe and to identify the equipment needed.

Overall Recipe Rating: 4/5 Kiwis

Thank you Mushrooms Canada for allowing me to contribute a Guest Post showcasing my Apple Mushroom Pad Thai recipe! Be sure to check out their blog for amazing recipes.

In just five easy steps, you can have yourself a protein packed, healthy, and scrumptious snack. The best part about this snack: the balls can last up to a month and can be eaten right out of the freezer; a grab and go healthy snack!

Recipe (makes about 30-40 balls)

• 1 cup dry rolled oats
• 1 cup chocolate whey protein powder
•  ½ cup honey
• 1 ripe banana 
• 1 cup natural nut butter (I use peanut butter)
• ¼ cup ground flaxseed (You can also use Chia if you prefer!)
• 2 heaping Tbsps of Cocoa
• 1 heaping Tbsp Cinnamon
• 2 heaping Tbsps Coconut (Optional)

Directions:

Step 1: Put all ingredients into a bowl 

Step 2: Mix ingredients together with your hands. Get in there! 

Step 3: Roll mixture into small balls 

Step 4: Place in freezer on a tray (or unopened zip lock bag) and freeze for at least 1 hour. Put balls into zip lock bag and enjoy!  (Insert Step 4 Photo)

Note: For extra “umph” you can roll your protein balls in cocoa, cinnamon, or coconut. The options are endless, so have fun with it! 

And this is how Nutrition Meets Life . . . 
Healthy snacks are like spa treatments. They provide our bodies with the nutrients it needs to feel energized and look great! Aim for your snacks to have three components: 

1. Carbohydrate: Provide your body with the energy it needs to make it to the next meal! Examples include fruits, wholegrain products (i.e. whole grain breads, crackers, or pasta), milk, yogurt, and some vegetables. To get a variety of vitamins and minerals, be sure to enjoy a variety of carbs!

2. Protein: Helps you feel fuller for a longer periods of time. Examples include hard-boiled eggs, cheese, nuts or natural nut butters, yogurt, beans, and legumes (chickpeas!).

3. Healthy Fats: Do not avoid all FATS! Monounsaturated fats, polyunsaturated fats, and omega-3s have been shown to lower cholesterol levels and therefore positively affect overall heart health. Examples include avocado, walnuts, almonds, peanut butter, fatty fish, and a variety of oils (canola oil, olive oil, sunflower oil, safflower oil, etc). 

10 examples of healthy snacks:
1. Cottage cheese with freshly cut fruit (grapes or apple) with cinnamon.
2. A whole grain pita with guacamole for dipping. 
3. Whole grain crackers and cheese.
4. Homemade fruit smoothie made with Greek yogurt. 
5. Apple slices with peanut butter and cinnamon. 
6. Salsa egg wrap (Hard boiled eggs wrapped in a whole wheat pita with some salsa).
7. A banana cut in half and filled with peanut butter or yogurt. 
8. Cut up vegetables with yogurt dip
9. Whole grain English muffin mini-pizza (Shredded cheese with freshly cut tomato or salsa).
10. Greek yogurt with your favourite fruit, and some nuts sprinkled on top!