Sesame Steamed Broccoli

Have you ever stood in your kitchen and stared at the fridge racking your brain trying to decided what to serve along side dinner. I love my steamed veggies; they're nutritious and I really enjoy them. But there's some days when I just want to jump out of the plain old routine and spice things up.

So here's a simple classic side dish that is reminiscent of Thai take-out.

I'm a huge fan of going out to dinner for Thai food. It doesn't get to happen all that often...(sad face)...but it's so good when it does. It's also happens to be one of the few restaurants where you can make some healthier menu choices.

Feeling inspired for my love of Thai food, I came up with this great little side dish. The best part is it only takes five minutes to cook and and a couple minutes to throw together this tasty little sesame dressing.

First I steamed the broccoli with freshly minced garlic. Three to five minutes is just enough to turn the broccoli bright green, tender crisp and bring out all those precious nutrients. Then I whisked together a few choice ingredients that compliment each other. Soy sauce, sesame oil, a pinch of hot red pepper flakes, and of course toasted sesame seeds. Nothing too crazy or out of the ordinary. I wouldn't add much of anything else or the flavours could risk getting confused. Except maybe for a pinch of ginger. That would go quite nicely!

You can serve this with any choice of protein you like. I'd recommend topping some steaming hot brown rice with it. Heck, why not make it a brown rice bowl and add some bell peppers, snap peas and stir-fried chicken.

Is it dinner time yet?

Sesame Steamed Broccoli

(serves 4)

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Ingredients:

• 1 head of broccoli, cut into small florets
• 2 clove of garlic, minced 
• 1 tbsp reduced-sodium soy sauce or tamari
• 1/2 tsp dark sesame oil
• 1/4 tsp crushed red pepper flakes
• 1 tbsp toasted sesame seeds

 Directions:

1. Place the broccoli and minced garlic in a small sauce pot and cover with about 1/4 inch of water. (you can also use a steaming basket if you prefer). Cover the pot with a tight fitting lid.
2. Steam until the broccoli is tender and bright green, about 5 minutes. Remove from heat.
3. In a large bowl, combine soy sauce, red pepper flakes and sesame seeds. Transfer the broccoli to the bowl and give it a really good toss to coat.
4. Serve immediately.

Nutritional Information:

For 1 serving: Calories: 38g  Fat: 1g  Carbohydrates: 4g  Sugar: 0g  Sodium: 165mg  Fiber: 1.5g  Protein: 2g

Rise n' Shine Smoothie

This tastes like a milkshake!

It has the perfect consistency and thickness, and just the right amount of sweetness from the fruit.

The almond butter and chocolate protein powder work really well together in this shake to make it nice and creamy...just like a milkshake.

I love that the protein powder leaves no trace of chalkiness in the smoothie. Some powders are unfortunately like that.

This is the first time I've added matcha green tea powder to a smoothie. You really can't taste it and it adds a very healthy punch to the mix. Green tea in any form is a source of antioxidants, but matcha is one of the most powerful sources of antioxidants, minerals (calcium), and vitamins. There's more antioxidants in matcha green tea than there are in blueberries, it's 100 times more potent than Vitamin C, and has over 9 times the beta carotene of spinach. I really enjoyed using this as a supplement in my smoothie. It gives a whole new meaning to the name green smoothie!

If you're not used to the matcha green tea you may want to start with a 1/4 tsp instead of a 1/2 or more. It has some pretty powerful detoxing qualities.

This really is a simple fast breakfast shake that can be ready in minutes. With lot's of fiber and healthy fats to keep you satisfied and energized. Of course there's nothing wrong with enjoying it for lunch instead.

I have missed you summer! 

...Now where's the coffee!

Rise n' Shine Smoothie (serves 1) Gluten Free, Vegan

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Ingredients:

• 1/2 large banana, frozen
• 1/2 cup frozen strawberries
• 1/2 tsp matcha green tea powder
• 1/2 scoop chocolate Sunwarrior Protein
• 2 tbsp almond butter
• 1 cup almond milk (or milk of your choice)

Directions:

1. Place the frozen fruit, green tea, protein powder and almond butter into the blender. Pour the almond milk over everything. 
2. Blend and enjoy!

Nutrition Information:

Calories: 342 Fat: 21g  Sat Fat:2 g  Carbohydrates: 29g  Sugar: 12g  Sodium: 176mg  Fiber:7g Protein: 15g