Parm & Sea Salt Roasted Smashed Potatoes

These smashed potatoes are so simple, a bit indulgent and hugely delicious :)

2 tbsp olive oil

1/4 cup shredded parm

18 baby potatoes

sea salt

1. Bring a pot of water to boil, and place your steaming basket with potatoes on top, begin heating the stove to 400 F.

2. Steam your potatoes for about 10-15 mins until tender

3. Line a pan with parchment paper and smash the potatoes with a fork

4. Toss with olive oil and sprinkle with salt.

5. Roast for 15 mins.


How to take a vitamin and actually absorb it

tips for taking vitamins

Get your vitamins and minerals from a healthy diet…If you can. When you eat an orange your not just getting the vitamin C, it actually has over 28 different elements plus fibre and water that all work together perfectly in order to be absorbed and beneficial to your body.  Its impossible to isolate a single vitamin or nutrient and think it will work the same way as real food does.

However – almost all doctors recommend taking a multi vitamin because almost all people don’t eat a properly balanced diet.  People who take a multi hope that it will act as a nutritional insurance policy, but there has been some debate as to whether or not vitamins are even absorbed by the body.  I’ve always taken supplements off and on but lately I’ve wondered if they are really doing anything or am I just wasting my money? I decided to do a bit of research and here’s what I learned:

- Many one a day multis are tightly packed into a capsule so that they can be easily swallowed but the problem with this is that they then cannot be broken down by your stomach, X-Ray technicians often see these pills far from the stomach.

1. Crush your vitamins, or take them in liquid form for better absorption.

2. Avoid taking your multi with milk as it blocks the absorption of iron.

3. Taking them with OJ actually increases your absorption thanks to the vitamin C.

4. Water-soluble vitamins such as B and C are more easily absorbed, but most vitamins are fat soluble, so taking them with dietary fat will enhance absorption, try to take your vitamins with meals, or a tsp. of good oil.

5. Many brands contain unnecessary additives, fillers, sweeteners, preservatives and artificial colors.

Research your brands CAREFULLY.

Learning is a gift

Learning is a gift, even when pain is your teacher.

Creamy Mushroom Spinach and Goat Cheese Risotto





 mushroom goat cheese risotto

This dish is a healthier twist on the classic risotto, enjoy!

10 brown mushrooms

2 large handfuls of chopped spinach

1 diced onion

2 cloves garlic

1 cube organic vegetable broth

1/4 cup parmesan

1 1/2 cup brown rice

2 3/4 cups coconut milk or almond milk

1/4 cup wine

2 tbsp oil

2 tbsp goat cheese

1. In a pot combine your milk, rice and broth square, bring to a boil then reduce heat to a simmer

2. In a separate pan heat up your oil then add the onion, cook until translucent

3. Add your mushroom and garlic cook for a couple minutes until soft, then add your wine and scrape the pan

4. Transfer your rice to your pan ( It should be 3/4 of the way cooked so still some liquid)

5. Add your spinach and then cover

6. Continue cooking for about 10 more minutes or until the rice is fully cooked.

7. Garnish with goat cheese and serve, YUM!



Cooking Grains: Cheat Sheet

how to cook grainsWhen I first started preparing my meals at home from scratch I was intimidated to cook grains, so in this post I’ve written a simple cheat sheet on how to cook some of the healthier grains plus some of their nutritional benefits.

Quinoa- A major super food, quinoa is the only grain that is considered a complete protein with all 9 amino acids. It has a nutty taste and can be substituted in any dish that you would typically use rice for.

Rinse the grains until the water remains clear, then put in a pot with 2 parts liquid for every 1-part grain. Bring to a boil then reduce heat and simmer for 15 minutes, (you will know its done when there is no excess liquid left over) take off heat and let sit for 5 minutes.

Fry up some shrimp with veggies in a pan while the quinoa is cooking then mix it all together and you have a healthy great tasting meal in less then 30 minutes.

 Cous Cous- Cous Cous is usually seen in a lot of ethnic dishes, but is a great alternative to pasta containing twice as much riboflavin, niacin, vitamin B6, and folate, plus it contains four times as much thiamin and pantothenic acid then traditional semolina pasta.

This is one of the quickest grains you can make, just boil 1.5 parts of either broth or water, take off the heat and add one part cous cous, then cover and let sit for five or so minutes, finally fluff with a fork and add a little splash of olive oil.

For a cold salad mix together some oil and vinegar to create an instant dressing, mix in some chickpeas and bell peppers with the cous cous, toss with your dressing and refrigerate

 Brown Rice- Choosing brown over white rice gives you 4 times more fiber, 2 times more potassium and more than double the amount of Vitamin B per serving, plus its gluten free for anyone with a wheat allergy. The prep method below can be used for both short and long grain brown rice.

First rinse your rice! Then combine 1 part rice to 1.5 parts liquid. Bring to a boil then reduce heat put a lid on and simmer for 25 minutes.

To make any grain taste WAY better I highly recommend cooking with an organic broth rather than water.

To create a creamier dish after the grain is cooked add a couple of tablespoons of greek yogurt.