I love to Run

We all have different ways of dealing of what life hands us. Stress comes at us in all of it's various forms. I have learned from a young age to run when feeling stressed. I can clearly remember the day when I was 19 years old and had gone for a walk. The stress I felt inside me made me feel like I was going to explode and I just started running. I ran and ran until that feeling of stress left me....I have been running ever since. That euphoric feeling of running to the beat of your favorite song, wind in your hair, feet pounding the pavement. No matter what kind of day I have had, I can always count on my run to make it better. Running is how I handle stress. When someone tells me some stressful news, or I am going through a stressful time, I put it in a file for later and take out that file and think it over as I run.
Healthy Eating is all apart of being able to preform for your runs. Enjoy this blog for all of you runners out there looking to feed your machine the fuel it needs to run even harder!

Spicy Hummus

Spicy Hummus
Adapted from the SMARTKitchen

SERVES: 3-4

Comment: Hummus makes a protein rich dip for baby carrots and celery. Serve as a snack or serve with whole-wheat pita and a salad for a complete meal!

Ingredients:
1 can of chickpeas, drained and rinsed
1/3 cup of tahini
3 tablespoons of freshly squeezed lemon juice
3 tablespoons of water
1 tablespoon of water
¾ teaspoon of ground cumin
½ teaspoon of cayenne pepper
2 garlic cloves, crushed
Salt and pepper to taste



Directions:
Add all the above ingredients to a food processor and puree together. Serve with fresh celery, baby carrots and wholegrain pita bread!
Serve with chopped fresh cilantro and a swirl of olive oil on top!

High Protein Dark Chocolate Muffins
Adapted from the SMARTKitchen

SERVES: 12-14 muffins
Comment: These muffins are a definite hit wherever you may serve them. The ground almonds and whole eggs give a protein punch!
Ingredients:

¾ cup of dark chocolate chips
½ cup of unsweetened apple sauce
4 whole eggs- separate the whites and the yolks
½ cup of pure maple syrup
1 teaspoon of vanilla extract
½ teaspoon of sea salt
1 ½ cups of ground almonds
5 Tablespoons of brown rice flour or whole wheat/ spelt flour( if not gluten intolerant)
2 teaspoons of baking powder
½ cup of butter

Directions
Preheat oven to 350.
Melt chocolate, butter and applesauce in a saucepan over low heat.
Beat egg yolks with ¼ cup of the maple syrup and set aside.
Mix the melted chocolate mixture and egg yolk mixture together. Stir in ground almonds, vanilla extract, baking powder, sea salt and flour.
Beat 4 egg whites with ¼ cup remaining of the maple syrup until stiff. Fold into the above mixture.
Grease a muffin tin and fill muffin tin with mixture till about ¾ full.
Bake for 20 minutes or until toothpick comes out clean. Amount Per Serving

Calories
254.13
Calories From Fat (62%)
158.17
% Daily Value
Total Fat 18.59g
29%
Saturated Fat 6.82g
34%
Cholesterol 77.86mg
26%
Sodium 187.68mg
8%
Potassium 172.81mg
5%
Total Carbohydrates 19.56g
7%
Fiber 2.71g
11%
Sugar 7.73g
Protein 5.89g
12%




HEALTH STATISTICS
Easy to Make No added refined sugars
Low Glycemic Vegetarian
High in Fibre High in Protein
Gluten/Wheat Free

I love to Cook

Have you ever had one of those days where you just seem so busy that you need time to think? That is when I go to the kitchen and quietly cook. There is something calming about the sound of chopping, the smell floating up to my nose, the sounds of the onions frying. Ahhh....cooking really is an art that I am so honoured to share with you all.

From my kitchen to yours....

Adding Fresh Dill to your Egg Salad

With the abundance of fresh herbs everywhere, I decided to try a suggestion my sister in law gave me. Adding chopped fresh dill to your eggs salad!Guess What? It works!

Egg Salad with Dill

Serves One

2 organic eggs, hard boiled

1 green onion, sliced thin

1 Tablespoon of Mayonnaise

1/2 teaspoon of chopped, fresh dill

Salt and pepper to taste

Add all of the above ingredients to a bowl and mash together. Serve in a sandwich or on whole grain crackers!

Kathy Smart and Summer Time Cooking

Summer time is that favorite time of year when nature is bursting at the seams with endless bounty!

The Farmer's markets are full of fresh, ripe tomatoes, fresh greens, fresh herbs and spices! Healthy cooking couldn't be easier! Enjoy this easy salad dressing recipe using heart-healthy omega 3 flax oil.

From my Kitchen to yours!

Sunshine Salad Dressing

Generously serves 1

2 Tablespoons of Cold pressed flax oil

1 Tablespoon of pure maple syrup

1 teaspoon of balsamic vinegar

Stir all the above together and serve of fresh summer greens!