Oct 282014
 

Sausage Shepherd’s Pie with Sweet Potatoes and Squash

It’s that time of year again….craving comfort food…the scene is set with the chilly mornings, grass covered in frost, the fire place roaring and you are ready to fill your house with the scent of home cooking and a warming meal. Pictured here is the pie with half of it covered so that you know what it looks like underneath.

Kids Cross Country Oct7_14 003

I was training my client Marcia, and she had this recipe sitting on her counter.  Being the recipe junkie that I am, I asked her for a copy and I’m glad that I did…WOW..super delicious. You can find the unaltered recipe here or for my leaner version check out below!
Makes 4 servings

Ingredients – please use organic when possible

  • 1 1/2 pounds tan-skinned sweet potatoes, peeled, cut into 2-inch pieces (about 5 cups)
  • 1 pound butternut squash, peeled, seeded, cut into 2-inch pieces (about 3 cups)
  • 1 medium russet potato, peeled, cut into 2-inch pieces
  • 1 1/2 pounds sweet Italian sausage, casings removed – I used Jamie Oliver’s Tomato & Onion Roasted Sausages which are Certified Humane.  Or use Field Roast vegetarian sausage.
  • 2 cups chopped onions
  • 1 tablespoon minced garlic
  • 1 cup frozen peas
  • 1 cup frozen corn kernels
  • 1 cup chopped carrots
  • 1/3 cup homemade hemp milk or almond milk
  • 1 tbsp flax seed soaked in 3 tbsp water (let sit for about 3 minutes and use whole mixture)
  • 1 1/2 teaspoons curry powder
  • 1/2 teaspoon ground coriander
  • Sprinkle of cayenne pepper

 

Preparation

Cook sweet potatoes, squash and russet potato in large saucepan of boiling salted water until tender, about 25 minutes. Drain. Return all potatoes and squash to same saucepan and mash. Stir over medium heat until excess moisture evaporates, about 5 minutes. Season to taste with salt and pepper. Mash mixture until smooth.

Preheat oven to 350°F. Butter 8 x 8 x 2-inch glass baking dish. Cook sausage in large skillet over medium-high heat until sausage is brown and cooked through, breaking up with back of spoon, about 10 minutes. Using slotted spoon, transfer sausage to large bowl; reserve 1 tablespoon of drippings in skillet. Add onions and garlic to skillet and sauté over medium-high heat until onions are tender and golden, about 7 minutes. Add onion mixture to sausage. Season to taste with salt and pepper. Cool. Mix in peas, corn, carrots, milk, egg, curry powder, coriander and cayenne.

Transfer sausage mixture to prepared baking dish. Spoon mashed potato mixture over; smooth top. (Can be prepared 1 day ahead. Cover and refrigerate.) Bake until heated through and potatoes begin to brown around edges, about 45 minutes (or about 1 hour for casserole that has been refrigerated). Let stand 5 minutes before serving.

 

You and your company will love this wonderful dish.  Serve with a kale salad or extra steamed veggies!!  Follow it with some Freezer fudge for dessert!!

 

Want to know more about sweet potatoes…check out Marcia’s post about them…delicious!

Looking for other FALL meal ideas…..

Piri Piri Veg and Chicken

Curried Vegetable Pot Pies

Chickpea Croquettes

Vegetarian Chili with Tea Biscuits

Black Bean Sliders

Sesame Ginger Stirfry

Butternut Squash and pear soup 

What are you making with all of your Fall produce?

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending.  You can get your PDF copy here

Oct 272014
 

shoulder press with weights one foot30 Day Gorgeous Arms Challenge

I love having tones arms. you know – no jiggle when you wave. Sculpted shoulders that look super hot when I’m wearing my tank tops. But even more important than feeling toned & gorgeous, is that my arms are STRONG.

And when you exercise your arms and shoulders you are moving them in many directions that keep the joints oiled and your movements free.

So, if you want strong and gorgeous arms – take this 30 day challenge.

Continue reading »

Oct 232014
 

Lettuce Enjoy This Smoothie and the Amazing Benefits of Lettuce!

 

Looking for something other than chomping on a salad today??  Try this Smoothie for a change.

lettuce guinapea eating it

 

Lettuce has been called “the perfect weight loss food” but it is so much more. With amazing healing benefits and calories comprised of 20 percent protein, it could be called “gorilla food” instead!

Should you put Romaine or Iceberg lettuce in your Smoothie??? You decide:

Romaine vs. Iceberg Lettuce

Romaine has:
Less sugars and sodium                  Twice the protein
Twice the calcium                            Three times the vitamin K
Four times the iron                          Eight times the vitamin C
Seventeen times the vitamin A

The general rule is: Choose red, green and dark colored foods over whites. Red and green leaf lettuce is more nutritional than iceberg.

 

A few health benefits:

1. Low Calorie Content and Weight Loss Superstar

Lettuce has only 12 calories for one shredded cup. Making it a weight loss superstar!
2. Improves your Digestion

Lettuce contains fiber and cellulose. Besides filling you up, fiber improves your digestion. Improving your digestion may not sound like a good thing for losing weight, but it is actually essential for long term weight control.

3. Omega-3 Fatty acids.

Romaine lettuce has a two to one ratio of omega-3 to omega-6. That’s a great ratio.
The fat content in lettuce is not significant UNLESS you eat a lot–but we actually suggest you do!

4. Complete Protein

Romaine lettuce’s calories are 20 percent protein. Like all whole foods, much of this protein is complete, but the amount can be increased by combining with balancing proteins.

5. Helps with Insomnia

The white fluid that you see when you break or cut lettuce leaves is called lactucarium.

This has relaxing and sleep inducing properties similar to opium but without the strong side effects. Simply eat a few leaves or drink some lettuce juice.

6. Lettuce is Great for Detoxing

The minerals in lettuce help remove toxins and keep your acid/alkaline balance in order. Once you are balanced on this level there are a host of benefits including greater energy, clearer thinking, deep restful sleep, and youthful skin.

7. Low Glycemic Index

Lettuce has an average glycemic index of 15, but because it has so few calories, its glycemic load is considered zero. Foods with low glycemic indexes are great for anyone watching their blood sugars for medical reasons, or for weight management.

8. Whole Life Food

Lettuce is almost always eaten raw, providing us with many micronutrients not found in cooked or processed food. Eating raw food also adds vital energies not recognized by nutritional science.

Large food corporations have not found a way to package lettuce long term or stick it in cans or boxes. Let’s hope they never do!

In fact, lettuce is one of the few foods which can be found organic and prewashed already in bins for you to eat immediately.

Ready for your Smoothie!!!!  Use organic ingredients and enjoy!

 

1 small head of romaine      ¾ cup blueberries    ½ cup mango                     ½ raspberries or cherries                1 cup water

OR

1 small head of romaine      ¾ cup blueberries    1 frozen banana                   1 tbsp vitamineral greens                1 cup water                5 ice cubes           1 tbsp flax seed

Want more great smoothie recipes…Check out Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending

Need ingredients…check out Upayanaturals

image004The Best Purchase I have ever made for my kitchen! This blender will knock your socks off. I know it’s a bit pricey but it is worth every penny.  We use ours 2-3 times per day – way more than my oven!

Pick up your Vitamix today and enter code 06-005828 to receive free shipping!

Busy Mama Fall Program 2014 posterTanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending.  You can get your PDF copy here

 

About lettuce source:

http://www.care2.com/greenliving/10-powerful-advantages-of-eating-lettuce.html

 

Oct 162014
 

Fruit Explosion Smoothie

strawberry exploding

James and I made this one day just out of the blue for an afternoon snack.  It’s light and refreshing and good for you too!! Citrus Fruits are acidic which provide great benefits when detoxing, also the fibre helps you poop!!

1 peeled orange

½ – 1 cups fresh or frozen strawberries

1 frozen banana

1 tbsp hemp seeds

1-2 cups water

(if you can sneak a little greens into it like lettuce or green superfood powder)

Smoothie Money Saving Tip – Freezing Spinach  and freeze your bananas too!

Vitamix – the only blender you will ever need – free shipping 06-005828- thank you for using my affiliate link

Upayanaturals  thank you for using my affiliate link to purchase your Healthy Products!

Read more about 91-1 and Vitamineral Greens in the Battle of the Greens

 

Are you ready to live even more vibrantly?? Would you like more smoothie and juicing recipes, money saving tips, how to be healthy on the road and how to get more greens into your diet for weight loss and glowing skin?  All this and so much more in Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending. Order your very own copy today!

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

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@moveyourbody.ca

Tanya Morrison is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com

Busy Mama Fall Program 2014 poster

 

Oct 132014
 

Hair

Many of us have a love-hate relationship with our hair- too straight, too curly, too frizzy, too oily…we apply lotions and potions to have it resemble what the stars are showing off (do we forget that they spend hours with stylists??) and whilst applying these potions we often forget what is in them.

Continue reading »

Oct 092014
 

TOP 10 REASONS TO ADD JUICING AND SMOOTHIES TO YOUR DAY!

 

 

  1. Increases the greens in your diet, this will provide you with more chlorophyll, plant-based protein and Vitamin C – all of which are beneficial for healing and building your immunity
  2. Increases the raw food consumption into your diet which improves health, boosts immune power, improves mental clarity and slows aging.
  3. Provides your body with much needed live enzymes.
  4. Easier to consume than copious amounts of solid vegetables and fruits which will ensure that you are meeting your required amounts and make up for the intake that may have lacked in the past.
  5. Green juices provide the body with an abundance of antioxidants which will fortify your immune system and stop your bodies rusting from the inside out.
  6. Balances your pH level which will keep you in optimal health
  7. Gives your digestive system a break (easy to assimilate and eliminate!)
  8. The magnesium and chlorophyll provided in the drinks soothes and calms the nervous system and minimizes stress in the body.
  9. It’s fun, inexpensive, and it’s for the whole family!
  10. Forms a great habit of eating greens which after a few weeks, most people start to crave.

Continue reading »

Oct 062014
 

Savory Coconut Curry with Mixed Fall Vegetables

fall veggies 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 FALL meal ideas…..

Piri Piri Veg and Chicken

Curried Vegetable Pot Pies

Chickpea Croquettes

Vegetarian Chili with Tea Biscuits

Black Bean Sliders

Sesame Ginger Stirfry

What are you making with all of your Fall produce?

Oct 022014
 

Butternut Squash Pear Soup

Serves 6

butternut squash and pear for soupOh, the tasty vegetables and fruits of the fall blend lovely in this soup.  While the leaves are falling and the breeze is a little chillier, cozy up to this warming soup that takes little time to make!

 

3 tbsp olive oil or coconut oil

2 med leeks, white part only (3 cups) finely chopped

1 small butternut squash, peeled and cut into 1” pieces

3 Bartlett pears, peeled, cored and cut into 1” pieces

5 cups vegetable broth

1 14-oz can light coconut milk

1 tsp chopped thyme

 

  1. Heat oil in saucepan over medium/low heat. Add leeks and cook 10 minutes, stir often
  2. Add squash and pears and sauté 5 minutes.  Stir in veggie broth and bring to a boil.  Reduce heat and simmer 20 minutes or until squash is tender.
  3. Remove from heat.  Stir in coconut milk.
  4. Puree soup in batches until smooth (use food processor or immersion blender).  Add thyme.
  5. Season with salt and pepper and serve.
  6. ENJOY!!!

butternut squash soup

 

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com. Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending.  You can get your PDF copy here