Dec 102013
 

Oatmeal to Go or to Stay!!

Processed oatmeal packages with the dinosaurs and other enticing marketing colours/pictures along with nutritional KEY words splattered on the front may rope you in, but flip them over and read the nutritional facts and then put them back on the shelf!! For a fraction of the price and a huge leap in health you can make your own at home.

It’s as EASY as 1, 2, 3..

Ingredients for your Own homemade oatmeal

· mix all of these in a larger container (such as large mason jar) so that it is ready to go for next time

· Don’t be afraid to play around with the ingredients that tickle your taste buds!!

Ready to GO!!

· Mix 1 ½ cups of organic old fashioned oats with 1 ½ cups of organic quick oats

Add:

· 2 tablespoons of ground flaxseed

· 1-2 tablespoons of hemp seeds

· 2 tablespoons of ground cinnamon

Stir it all together and it’s ready to go for breakfast or your thermos for a Snack on the GO!!!

EXTRAS:

Add shredded organic coconut, raisins, cranberries, raw cacao, maca, lucuma, chia seeds, walnuts, pecans, go crazy and EXPLORE your taste buds!!

Want even more staying power??? Precook steel cut oats and have ready to add 1/4-1/2 cup to your oatmeal GOODNESS! Pre-cooked steel cut oats will last a week in the fridge!!

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

Make your own dried apples. The oatmeal that you see in this picture has dried apples that I made

Do it yourself – Dried apples

· Cut one apple into very small pieces, combine with 1 tablespoon of cinnamon and 1 tablespoon of lucuma, mix thoroughly and then dehydrate until dried. Add directly to your oatmeal and the hot water will soften them up and add wonderful flavor to your tasty treat!!

·

To Go Thermos

Put ½ cup to ¾ cup of your oatmeal mixture in your thermos

Add boiling water to almost the top

Stir and by the time you go to eat it, it will be softened and delicious

Mummy trick*****add a little pouch of brown sugar mixed with ground flax seed or ground chia (can’t tell) and your kids can add the sugar when they go to eat it!!

Oatmeal at home

Either put mixture in a bowl and cover with water (do you like it soupy or think – you decide) or add oatmeal to a pot of boiling water and cook for about 5 minutes (until desired consistency!!)

Where to buy your ingredients

local health food store or shop online at Upayanaturals (Canada’s online organic, raw, vegan health store) for chia, hemp, oatmeal, lacuma and so much more

What’s Lucuma??

An exotic maple-flavored fruit from Peru with ancient reverence in Andean culture, the lucuma provides a dried powder which is an excellent source of carbohydrates, fiber, vitamins and minerals–including remarkable concentrations of beta-carotene, niacin and iron. Lucuma has a full-bodied maple-like flavor and has long been a culinary favorite of Peruvians.

Lucuma contains vitamin B1,B2, C. Iron, Fibre, and phosphorous. It’s also low-glycemic!!

Want more healthy living

…Check out

Healthy Snacks for Kids

Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending!!

Get the Skinny on Skinny Jeans

Dr. Valerie James– ND says:

“I’m super impressed with the excellent content that Tanya has put together in Healthy Snacks for Kids!! It’s a great reference for getting started and keeping you motivated while keeping your children eating healthily in the house and on the road!!

Another great breakfast idea…

Power Granola

The Morning Kicker Juice

Enjoy your breakfast!!

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 102013
 

POWER GRANOLA

Granola ready to be dehydrated

Here’s a twist on your old granola! Eating whole living foods will power you through your day with ENERGY to spare!

Please use organic and local ingredients where possible!

· 2 cups chopped pecans, soaked for 3 hours and drain

· 2 cups hulled buckwheat groats, soaked for 1 hour and rinsed well

· 1 cup flaxseeds, soaked for one hour in 1 1/4c water: do not drain

· 1/4c chia seeds, soaked for one hour in 1/2c water: do not drain

· 2 cups rolled oats

· 1 cup hemp seeds

· 1/4c sesame seeds

· 1/4c shredded coconut

· 1 ½ cups dried cranberries, blue berries, apricots and/or raisins

· 1/2c local maple syrup or honey

· 1/2c palm or coconut sugar

· 2 tablespoons vanilla extract

· 1 tablespoon cinnamon

· 1 teaspoon sea salt

· 1/4c – 1/2c Goji Berries (best Goji berries I have ever had – Heaven Mountain Goji Berries available from Upayanaturals)

1. Combine all ingredients (except goji berries) in a large bowl and mix well!

2. Divide among 3 dehydrator trays (or more if needed) lined with parchment paper.

3. Dehydrate for 12 hours at 105F

4. Flip the granola onto mesh screens and dry for up to 12 hours depending on how crispy you like it

5. Sprinkle goji berries on your POWER Granola as a NUTRITIONAL Anti-Aging bonus!

Store in airtight container for one month. BONUS – if it does get stale- put it back in the dehydrator to crisp it up again!

Add your anti-aging goji berries and some almond milk and ENJOY!

What is your favourite breakfast? Need some more healthy ideas to keep your slim, trim and healthy…check out Get the Skinny on Skinny Jeans

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 102013
 

Raw Chocolate Pudding

LOVE this!!! So rich and creamy and super delicious. Sometimes I eat it for lunch!

· 4 ripe avocados

· 1/2-3/4 cup pure local maple syrup

· 1 tbsp pure vanilla extract

· 1 cup raw cacoa powder*

In a blender (I use my Vita-mix), blend all the above ingredients together until smooth. Cool in the fridge. Enjoy! My children also enjoy this. You can dip some fruit in it for a new adventure.

Still need to satisfy your sweet tooth in a healthy way? Check out Energy Bites, or Freezer Fudge,

Are you ready to live even more vibrantly?? Would you like more great recipes recipes, detox strategies and meal plans, & money saving tips. All this and so much more in Get the Skinny on Skinny Jeans. Order your very own copy today!

Testimonials:

“Tanya’s books are a steal for all the fabulous information she has put together for you!” – Terri S. Holistic Nutritionist

Tanya’s one piece of advice was invaluable to losing 20lbs and keeping it off. It’s not all about eating and exercise – she really tells the truth and changes begin to happen with her tips. – Sarah, class participant and reader of Tanya’s e-books

Praise for Get the Skinny on Skinny Jeans… I love your format, allowing me to skip back and forth from charts, to forms, to exercise pictures. Love all of the links and ease of use!!
I also like the fact that you consistently tell people to work at what they can do according to their lifestyle and resistance to change. Very encouraging.
Your passion and dedication to your family and clients is apparent in this e-book and is CONTAGIOUS. Congratulations – Laura

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 102013
 

Minestrone Soup with Quinoa

2 tbsp olive oil or coconut oil
2 medium carrots, diced *
1 cup fennel, diced *
1 cup red onion, diced *
2 large cloves garlic, finely chopped *
2 bay leaves ^
2 tsp fresh thyme, chopped *
¼ tsp fennel seeds, crushed *
1 ½ cups kidney beans (or any kind you like), drained ^
2 cups diced tomatoes (fresh or canned) ^
1/3 cup cooked quinoa (follow the directions on the box) ^
sea salt and fresh pepper to taste
1 cup spinach cut in fine strips
3 tbsp basil, thinly sliced

1) In a large pot heat oil over medium heat
2) Add *, stir often for about 8 minutes
3) Add 6 cups water or vegetable stock, and ^
4) Bring to a boil and simmer for about 20 minutes
5) Remove bay leafs, add salt and pepper
6) Stir spinach and basil into soup

Yummy! Freezes well so make extra and pull out when in a hurry!
Makes 8 cups (137 calories per cup)

Quinoa is available at your local health food store and at Upayanaturals.

Looking for another great meal idea! Check out Chickpea Croquettes.

Looking for more inspiration to get into your Skinny Jeans, order your copy of Get the Skinny on Skinny Jeans today!!

What is Quinoa anyway? Nutritionally, quinoa might be considered a supergrain–although it is not really a grain, but the seed of a leafy plant that’s distantly related to spinach. Quinoa has excellent reserves of Protein, and unlike other grains, is not missing the amino acid lysine, so the protein is more complete (a trait it shares with other “non-true” grains such as buckwheat and amaranth). The World Health Organization has rated the quality of protein in quinoa at least equivalent to that in milk. Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin, and thiamin. It is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid).

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorous, this “grain” may be especially valuable for persons with migraine headaches, diabetes and arteriosclerosis.

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 102013
 

Gazpacho

Raw goodness in a glass!

· 4 halved tomatoes (any kind)

· 1 onion chopped in quarters

· 1 cucumber cut in half

· 1 garlic clove halved

· 4 tbsps parsley

· 2-3 cups water

· 2 tbsp olive oil

· 2tbsp lemon juice

· Salt and pepper to taste

· Sprinkle of cayenne or 1 small hot pepper (seeds removed) – however hot and spicy you like it!

Put everything in your Vitamix and slowly start to blend. Blend to the consistency that you like.

Top with croutons if you would like!

To purchase a vitamix and receive free shipping, click here and enter code 06-005828

Looking for the ultimate guide to energizing, palate-pleasing juices and smoothies that will satisfy you from your taste buds to your toes!! Order your copy of Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending!

Packed full of incredible information containing

· The difference between juicing and blending and what is right for you.

· The side effects of losing weight and inches

· The benefits of an alkaline lifestyle

· How to juice and blend while traveling or on the go!

· Recipes for adults and children

· How to save money and time while eating healthy food that tastes great!

· And so much more!

Order your copy today – this is a very small investment that will reap big, healthy rewards. Be sure to let your friends and family know- Health is for EVERYONE! Contact info

Want a soup to warm you up of a chili day, how about a Curried Red Lentil Soup or Vegetarian Chili with Tea Biscuits

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 102013
 

2 Great Salads and easy to make Dressing

Be creative and get out all of your greens, veggies and any sprouts that you have grown and indulge your cells in the foods that feed them!

This super easy dressing is one of my favourites:

Get a mason jar and lid – put in sweetness if you like (I like pure maple syrup, but you can use honey, stevia), some dijon mustard, oregano, garlic, cayenne, lemon juice from a whole lemon or Apple Cider Vinegar. Shake it up and alter to your taste buds!!!

Or try Avocado Pear Dressing, or Sesame Ginger Dressing

Some of my favorite salads:

Kale Wardorf Salad

Green Bean Salad with a balsamic vinaigrette and diced onions

Quick and Easy Bean Salad

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 102013
 

Quick and Easy Bean Salad

 

· 15oz organic chickpeas

· 15 oz organic kidney beans

· 1/8-1/4 cup olive oil

· 1/4 cup Raw Apple Cider Vinegar

· 1/4 tsp salt or kelp salt

· 2-4 tsp pure maple syrup or drops of stevia (suited to your taste buds)

· 1/2 cup finely chopped onions

· 1 clove of garlic pressed

· 1 tsp basil

· 1 tsp oregano

Mix all ingredients together and serve. Can let sit for a couple of hours in fridge before serving.

ENJOY!!

Want more chickpeas, check out the Chickpea Croquettes

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 102013
 

Savory Coconut Curry with Mixed Fall Vegetables

Using whatever fall vegetables you have on hand, get creative and enjoy this lovely warming curry on a lovely fall or winter day! Inspired by Heather as we were discussing what she had made for dinner one night before her training session with me! Couldn’t resist how wonderful it sounded so I wanted to share it with you.

Ingredients:

· 1 tbsp coconut oil

· 1 onion, chopped

· 1-2 cups cauliflower, bite sized pieces

· ½ cup broccoli, bite sized pieces

· 1 yellow pepper, bite sized pieces

· ½ – 1 cup fennel, bite sized pieces

· 1-2 cups chopped beet tops, kale, Swiss chard, spinach – any green that you would like

· 1 can light coconut milk

· 1 -2 tsp each of turmeric, cumin, curry power

· 1-2 tbsp fresh cilantro or 1-2 tsp dried coriander

· 3 bulbs of garlic crushed

· ¼” to ½” piece of ginger crushed with garlic press or chopped into tiny pieces

· 1-2 tablespoons nuts of choice (optional) but gives it a nice crunch

· ¼ cup raisins

· 1-2 tsp honey

Add coconut oil to frying pan and let melt. Add onions and let soften for about 5 minutes. Add the rest of your vegetables except the greens (save until the end).

Add the turmeric, curry powder, cumin and dried coriander if using (save fresh for the last step). Mix with vegetables.

Add garlic and ginger- stir for 2 minutes to integrate all the flavours!

Smells delicious!!

Add the can of coconut milk, raisins, nuts, honey and let simmer until desired tenderness of vegetables!

Almost finished!

Add fresh cilantro and greens and wilt for a couple of minutes.

Enjoy

Serve on a bed of rice or quinoa with some spaghetti squash or sweet potato!! YUMMY!!

Looking for other meal ideas…..If these links don’t work, let me know and bear with me as I’m updating my website. Thanks

Piri Piri Veg and Chicken

Curried Vegetable Pot Pies

Chickpea Croquettes

Vegetarian Chili with Tea Biscuits

Black Bean Sliders

Sesame Ginger Stirfry

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 102013
 

Curried Vegetable Potpies

· 1 package Frozen puff pastry dough

· 2 tbsp butter

· 2 leeks, sliced thinly *

· 2 cups parsnips, diced *

· 2 cups carrots, diced *

· 1 cup sweet potato, diced *

· ½ cup celery, diced *

· 2 tbsp flour

· 4 cups milk, or almond milk or rice milk

· 1 tbsp plus 1 tsp curry powder

· 1 cup peas or sliced green beans

Preheat oven to 350.

Melt butter and then add *, and cook for 5 minutes over medium heat. Add flour and stir for 1 minute. Stir in milk and curry powder and bring to a boil. Reduce heat and sinner until veggies are tender. Season with salt and pepper and add peas/beans.

Either pour mixture into individual ramekins or oval baking dish. If using ramekins, cut the rolled out puff pastry and cover the tops; if using oval dish, put rolled out puff pastry on the top of it.

Place on baking sheet and cook for 20 minutes or until pastry is golden. Let cool about 5 minutes before serving.

To freeze and enjoy later, don’t cook it. Place ramekins or oval dish (with puff pastry covering top) in the freezer. When ready, thaw and follow cooking directions above!

Adapted from Martha Stewart’s recipe in Martha Stewart’s Dinner at Home

Serve with Kale Waldorf Salad, Cabbage Salad in the RAW or plain green salad

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605

Dec 102013
 

Piri Piri Veg and Chicken

Piri Piri Chicken with Kale Waldorf Salad!

Serves 4

· 2 chicken breasts from Grant’s Family Butcher Shop (or other local organic meat), diced up or go VEGETARIAN and skip the chicken – load up on beans and veggies

· 1 can of organic chickpeas

· 1 jar of Piri Piri sauce from Harmony Farm

· 1 red (or any color pepper) diced in big chunks

· 1 onion diced in big chunks

piri piri veg & chicken cooking in the crock pot

Put the chicken, piri piri sauce and chickpeas in your crock pot and let simmer for the day. An hour before serving add the pepper and onion (or throw in at the beginning if you would like).

Serve with brown rice (or brown and white if making the transition to whole grains), steamed vegetables such as green beans and cauliflower, Nann bread (from Harmony Farm) and ENJOY! This dish is on the spicy side but we all love it. Add organic plain yogurt on top to mellow the flavours!

Tired of cooking vegetarian meals for one and another meal for the meat eaters, this allows you to pick out the meat and enjoy the chickpeas and vegetables. If you don’t want the meat at all, leave it out or cook in two separate pots.

Piri Piri for the kids and husband

Enjoy another great meal that is quick and easy to make Sesame Ginger Stirfry or Chickpea Croquettes

chickpeas

Tanya Morrison

www.moveyourbody.ca

info@moveyourbody.ca

705-887-4605