Sunday, April 03, 2016

Avocado and Egg Salad

I picked up a bag of 5 very large, and almost ripe, avocados at Costco one day last week.  They are absolutely delicious... is there anything more delightful than a perfectly ripe avocado?  I have been trying to think of new ways to eat them up... and came up with this Avocado and Egg Salad for dinner.

I want to try a few new things that I hope The Captain will enjoy as well.  He is not always very keen on the creamy texture of plain avocado.

In the Spring and Summer when we are spending more and more time outdoors, I keep some things on hand in the refrigerator to put together quick meals.  Hardboiled eggs is one of my favorite go-to items... so while I washed and cut up some greens, The Captain peeled some eggs, and our dinner came together rather quickly.

And it was wonderful!  I am sharing the ingredients I used for 2 fairly large dinner salads.  I think the next time I make this, I will try adding some crumbled bacon and some capers for garnish and a flavor boost.

Avocado and Egg Salad

Avocado and Egg Salad
Makes 2 servings

  • 2 to 3 cups salad greens, washed and dried
  • 10 grape tomatoes cut in half
  • 3 or 4 thin slices of red onion
  • 1/2 cup fresh parsley, chopped
  • 1 mini cucumber, cut into slices
  • 2 hard boiled eggs, peeled and slices
  • 1 large avocado, washed, peeled and cut into chunks
  • Salt and pepper
For the dressing:
  • 2 tsp olive oil
  • 1/1/2 Tbs apple cider vinegar
  • splash of lemon juice
  1. Place the salad greens in 2 serving bowls and set aside
  2. Put the tomatoes, red onions, parsley, cucumber, eggs, and avocado in a medium mixing bowl.
  3. Mix the dressing ingredients together in a small bowl and pour over the eggs, etc in the mixing bowl.
  4. Toss gently.
  5. Spoon the mixture over salad greens and serve with salt a pepper to season.
Per serving.
Weight Watchers SP = 8.  *
Calories 273
Saturated Fat 5g
Sugar 2g
Protein 9g

* Using the Weight Watchers Recipe Builder (which will not add points for the onion, cucumber, tomatoes, and parsely, it comes to 8 SP. If you calculate using the N.I. it will come to 9 SP)

Not only pretty but delicious and filling too!

The Captain had some rye bread toast with his!

Tell me you love avocados too!  What is your favorite way to serve them?

If you like this idea, I hope you will PIN it!

Thursday, February 25, 2016

Roasted Cauliflower and Chicken Soup

I have been buying up cauliflower like a crazy person lately. All Winter long they were so expensive... I saw them as high as $6.95 per head... and now that they are a decent price again, I cannot stop buying them!

But I can only eat so much Low-Carb Flatbread and Cauliflower Rice, so have been trying to come up with some new ways to enjoy all of this glorious cauliflower.  This soup was an experiment for sure, and a happy one as it turned out so well.   We almost always have some roasted chicken breasts in the refrigerator as I tend to do them in batches of 3 or 4 every few days so I have some on hand for salads or for The Captain's favorite fried rice dish at lunch time.

I used a bit of fat free yogurt in this dish to give it a creaminess, but you could leave it out if you are eating Paleo.  This soup is naturally gluten free.

Roasted Cauliflower and Chicken Soup

Roasted  Cauliflower and Chicken Soup
Makes 2 servings.

  • 4 cups cauliflower, washed and broken into florets
  • 1/2 cup onion roughly chopped
  • 2 tsp olive oil
  • 2 cups chicken broth
  • 1 tsp minced garlic
  • 1 cooked chicken breast, about 6 to 8 ounces, cut into small chunks
  • 1/2 cup fat free plain Greek yogurt
  • Salt and Pepper to taste
  1. Preheat your oven to 375°F.
  2. Line a baking sheet with foil and lightly coat with a non-stick spray.
  3. Spread the cauliflower florets and onion pieces on the foil and drizzle or spray with the olive oil.
  4. Place in oven and roast for 30 minutes. 
  5. Remove from oven and place the veggies in a stockpot or large sauce pan.
  6. Add the chicken broth and garlic to the veggies and bring to a boil.
  7. Simmer for about 5 minutes.
  8. Add the chicken and heat through about 5 more minutes.
  9. Remove from heat and then puree with an immersion blender till the chicken is shredded.
  10. Divide the mixture between 2 bowls and then stir 1/2 cup of yogurt into each.
  11. Season with salt and pepper.
You can garnish your soup in a variety of ways... I had a few pieces of shaved parmesan cheese on mine and it was delicious. I think crumbled bacon and chopped green onions and a bit of shredded cheddar would be really nice too.

Per serving without garnish.
WW Smart Points = 5.
Calories 243; Saturated Fat 1g; Sugar 10g; Protein 36g.

Roasted Cauliflower and Onions
Roasted cauliflower and onions

Leftover cooked chicken breast, cut into chunks
Leftover cooked chicken breast, cut into chunks

Into the stockpot with broth
Into the stockpot with broth

Garnished and ready to serve
Garnished and ready to serve

Are you a cauliflower fan, too?

What's your favorite way to enjoy it?

Monday, February 15, 2016

Spicy Pumpkin Protein Pancakes

I am finally back on track with regular workouts after our move to a new apartment in January.  And the new building has a fitness room, so we have decided to take advantage of the space... we can spread out our mats and even jump up and down if we want to, without having to worry about making too much noise.  There are lots of machines and equipment that I haven't even had a chance to check out yet!

On days when I am going to do a mid-morning workout, I like to add some carbs to my breakfast to make sure I have enough energy to finish. Usually I would be happy with some fruit blended into a protein shake, but it has been raining monsoons here the past couple of days so something warm seemed much more to my appealing.

I decided to use the last of my North Coast Naturals vanilla Vege Pro-7 protein powder and make some spicy pumpkin pancakes... I had only half a scoop left and I knew just what to do with it.  I am really sad to see the bottom of this container.  I was given this protein powder to try some time ago and have really enjoyed it... it has great body and is really quite filling.  I will need to get more!

North Coast Naturals

I mixed all the ingredients with my immersion blender and then cooked the batter in 3 batches.  It takes a bit longer to do them this way, and the batter really needs to cook completely through, otherwise you have doughy centres in the pancakes, and who likes that?  Not me, for sure.

I did the calculations and the batch of 3 cakes comes out to 6 Smart Points on the new Weight Watchers program... add a bit of sugar-free syrup for another 1 Point or some 0 Point fruit if you like. I chose to have half a navel orange alongside instead...  I really enjoyed them and hope you will too.

Make sure you are using gluten-free oats if that is an issue for you.  And yes, I know that the coconut oil is saturated fat, but I happen to believe it is good for me and I love the taste!

Spicy Pumpkin Protein Pancakes

Spicy Pumpkin Protein Pancakes
Makes 1 serving of 3 cakes.

  • 1/2 scoop vanilla protein powder
  • 1/4 cup canned pumpkin
  • 1 tsp coconut oil
  • 2 Tbs egg whites 
  • 5 Tbs water
  • 1/4 cup old fashioned oats
  • 1/2 tsp cinnamon
  • dash of nutmeg
  1. Blend all the ingredients together till batter is smooth.
  2. Cook pancakes in 3 batches and keep cakes warm till ready to serve.
  3. Serve with syrup or fruit.
Per serving of 3 cakes without topping.
WW Smart Points = 6.
Calories 200; Saturated Fat 4g; Sugar 3g; Protein 17g.

Pancake Batter
Mix the ingredients till smooth with your blender.

Pancake in pan
Make sure the cakes aren't too thick or they will take much longer to cook through.. and don't forget to flip and cook the second side!

Spicy Pumpkin Protein Pancakes
Plated and topped with sugar free syrup. Mmmm!

Do you save your pumpkin for Fall recipes, or are you like me and enjoy it year-round?

What is your favorite vanilla protein powder?