Personal Trainer in Toronto's Healthy Recipes
My meals featured here are all nutrient dense. Each is low acid, and gluten-free. These meals all contain high quality whole protein and healthy fats. They are all also rich in phytonutrients, vitamins and minerals. Additionally, they contain good amounts of fiber. I recommend buying organic as much as possible (especially meat).
Bon Appetite!
If you find it difficult and time consuming to make tasty and healthy meals, my close friend and Kinesiology grad, Robynne Flint (Fit Living in Toronto), operates a business offering; meal planning and consultation, grocery stores tours, personal shopping, cooking instruction, chef services, lifestyle, consultation, and recipe rennovation. Robynne has an inspired, refreshing approach to food, that is quick, nutritious, and compliments your fitness goals. "I can teach you how to rediscover nutrition from the perspective of fast, clean "gourmet".
1. My Standard Omelet
3 organic eggs
2 handfuls of baby spinach
1 handful of frozen broccoli florets
1 handful of chopped frozed sweet potato cubes
1/4 of a large red pepper chopped
1/4 teaspoon sprinkle of Himalayan sea salt
1 teaspoon of kelp
Fry with 1 inch cube of organic butter
Optional: Add walnuts, cashews, or almonds for extra flavour, added protein, good fats, and fiber.
2. A Second Option Omelet
3 organic eggs
2 handfuls of baby spinach
1 handful of swiss chard
1 handful of fresh basil
1 handful of chopped purple onion
1 handful of shitake mushrooms
1 quarter of a large red pepper
sprinkle of Himalayan sea salt
1 teaspoon of kelp
1 inch cube of organic butter
Optional: Add walnuts, cashews, or almonds for extra flavour, added protein, good fats, and fiber.
3. Chicken Stirfry
1 organic skinless chicken breast
2 handfuls of baby spinach
1 handful of swiss chard
1 handful of fresh basil
1 handful of chopped purple onion
2 minced cloves of garlic
1 handful of shitake mushrooms
1 quarter of a large red pepper
Sprinkle of Himalayan sea salt
1 teaspoon of kelp
1 inch cube of organic butter or two tablespoons of coconut oil
Handful of pumpkin seeds and cashews
4. Superfood Oatmeal
1 cup of steel cut oats
1 cup of quinoa
1 handful of goji berries
1 handful of frozed mixed wild berries
1 handful of almonds
1 tablespoons of hemp seeds
2 tablespoons of ground sprouted flax and chia seeds (from Organic Traditions)
1/2 teaspoon of cinnamon
* Soak the oats and quinoa for 1 hour and drain. Add a bit of water and add all other ingredients and heat on low temperature for 15min.
*This recipe provides 2-3 servings.
Legume Mix
1 cup dry chick peas
1 cup dry lentils
1 cup dry black eyed peas
4 tablespoons of hemp seeds
Sprinkle of cayenne pepper flakes, basil, parsley, Himalayan salt
*Soak chick peas, lentils and black eyed peas in water overnight. Remove any excess water and starch. Add a bit of water and put on low heat. Add your spices and salt. Turn off heat and add hemp seeds.
Eric Astrauskas, Spec. Hons. B.A., C.K., P.T.S.
