Entries by David Blair

Smoothie Ingredients to Avoid If You Want to Lose Weight

Whipping up a smoothie is such a simple and tasty way to get the nutrients you need during your morning commute or at your desk in the middle of the day. Smoothies are often used by dieters as meal substitutes, since they’re high in nutrients and can be low in calories. Be aware of going […]

Red Bean Avocado Salad

(Serves 2) Ingredients 1 Tablespoon (20ml) Zesty Italian Dressing 1/4 Red Onion 1/2 Can Red Kidney Beans 1/2 Can Garbanzo Beans 1/2 Medium Tomato 1/3 Avocado 1/2 Cup (125ml) Carrot (shredded) Directions Rinse kidney and garbanzo beans. Chop tomato into pieces. Dice onion. Mix all ingredients in a large bowl, top with dressing and serve. Nutrition […]

Chicken Caesar Wraps

(Serves 2) Ingredients 2 Cups (500ml) Caesar Salad Mix 2 Tortilla Wraps (whole-wheat) 2 4oz. Chicken Breasts (cooked) 1 Tablespoon (20ml) Light Mayo 1 Cup (250ml) Mushroom (sliced) 1 Cup (250ml) Parmesan Cheese (shredded) Directions Heat tortillas. Chop chicken and toss with salad. Mix mushrooms, cheese and a spoonful of mayo in with the salad […]

Wardolf Salad

(Serves 2) Ingredients 1 Tablespoon (20 ml) Olive oil 6 oz. Field Greens 2 oz. Walnuts 1 Apple 1 Cup (250ml) Celery (diced) Directions Chop walnuts, apple and celery. Toss chopped pieces with salad mix and olive oil. Serve. Nutrition Per serving: Calories: 301 Protein: 6.6g Carbohydrates: 13.4g Fat: 27.2g Cholesterol: 0mg Sodium: 82mg Fibre: […]

Fresh Tomato Pasta

(Serves 2) Ingredients 1/4 Cup (62.5 ml) Parmesan Cheese (shredded) 1 Clove Garlic 1 Tomato 2 Cups (500ml) Cooked Spaghetti 1 Tablespoon (20 ml) Olive Oil Directions Cook pasta. Chop tomatoes and cook with oil and garlic until tender. Mix tomatoes and pasta, top with Parmesan and serve. Nutrition Per serving: Calories: 332 Protein: 11.8g Carbohydrates: […]

Salmon Teriyaki With Pineapple

(Serves 2) Ingredients Water 8 Pineapple Chunks 1 Tablespoon (20 ml) Soy Sauce 1 Teaspoon (5 ml) Sugar 2 4 oz. Salmon Fillet 2 Tablespoon (40 ml) Sake Directions Sear salmon fillet in frying pan (couple of minutes for each side). Remove salmon from pan and add a splash of water, sake, a little sugar […]

Veggie Burger

(Serves 2) Ingredients 4 Lettuce Leaf 2 Burger Bun 2/3 Cup (170 ml) Black Beans 1/4 Onion 1/4 Cup (62.5 ml) Rolled oats Pepper to taste Salt to taste 1 Teaspoon (5 mg) Chili powder 1 Small Egg Directions Add all ingredients into a food processor until mushy (not including bun and lettuce). Remove and […]

Steak Salad

(Serves 2) Ingredients Pepper Salt 8 oz. Flank Steak 6 oz. Field Greens 2 Tablespoon (40 ml) Olive oil 1/4 Cup (62.5 ml) Lemon Juice Directions Pan grill steak, 3-4 minutes each side. Sprinkle steak with salt & pepper then slice. Mix with salad, drizzle with olive oil and lemon then serve. Nutrition Per serving: […]

Broiled Halibut

(Serves 2) Ingredients Salt Pepper 2 4oz. Halibut Fillets 12 oz. Low fat yogurt 1/4 Cup (62.5 ml)  Lemon Juice 1 Clove Garlic (crushed) Directions Mix yogurt, lemon juice, garlic, salt and pepper in bowl. Line broiler pan with foil and place fillet with skin side down. Spread half of the yogurt sauce over fillets […]

Ham and Pasta

(Serves 2) Ingredients Black Pepper 6 oz. Spinach 1 Medium Tomato 2 Garlic Cloves 2 Cups (500ml) Cooked Pasta 1 Cup (250ml) Lean Diced Ham 1 Tablespoon (20ml) Olive Oil 1/2 Cup (125ml) Garlic Cloves Directions Heat olive oil in frying pan and add ham, cook for about 6 minutes. Add onions to pan with ham for […]