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Posted on Thursday, 4 September 2014, 3:30 PM

If looking for healthy options available at Tim Hortons here is their best for a breakfast on the run.  Unfortunately It does still contain a hefty whack of sodium, as most fast food/restaurant meals will, so best not to make this a regular choice.


Tim Hortons Multigrain Flatbread, Egg White Omelette w/ Cheese

Calories 240

Sodium 820mg

Protein 17g

Carbs 27g

FIbre 4g

Posted on Wednesday, 27 August 2014, 4:30 PM

It is unfortunate that the smoothie is often adulterated to the point where it no longer is a healthy option.  Here is a perfect example of a smoothie gone wrong.  It is promoted as having REAL FRUIT (puree) and juices as well as greek yogurt; thus promoted as healthy.  A quick glance at a medium serving of the smoothie details 0 grams of fibre and 42 grams of sugar! That 0 grams of fibre tells me that there is little to no whole fruit in this smoothie, just roughly 10 tsp of sugars/juices/concentrates/purees extracted from fruit.  In short, they are marketing the smoothie as healthy when in fact the most healthful property, fibre, is completely absent.


One Medium Mango Pineapple Fruit Smoothie with Greek Yogurt Smoothie

Calories 220

Protein 5 grams

Fibre 0 grams

Sugar 42 grams

Posted on Thursday, 21 August 2014, 12:55 PM

Ingredients (4 servings)

  • 0.5 kg(~1lb), Medium Prawns (Frozen)

  • 375.0 g, Linguine (or Penne, as per pic)

  • 1.0 tbsp, Extra Virgin Olive Oil (lemon infused is a great bonus)

  • 3.0 clove(s), Garlic - Raw

  • 0.5 tsp(s), Dried Chilli Flakes

  • 1 Lemon, Zest only

  • 0.5 cup, Low sodium vegetable broth

  • 5.0 Tbl. chopped, Fresh Basil Leaves

  • 5.0 cup, Cherry Tomatoes Raw

*1 tbsp, per serving, of Parmigiano reggiano to finish.


1.  Peel prawns under cold running water. Dry.                                               

2.  Cook pasta following directions on the package. Al dente (slight resistance not mushy when chewed) is best ;)

3.  In a large saucepan heat the olive oil to med low heat and place in the chilis, lemon zest and garlic. Saute on very low heat for 5-7 minutes.

4. Place in the cherry tomatoes and broth and turn heat up to medium. Now place in the fresh shrimp and saute for 3-4 minutes.

5. Take the saucepan off the heat and finish with basil.  Mix in cooked pasta.

6. Plate and sprinkle with the parmigiano.

Serve with a simple green leaf salad and enjoy :)


Per serving:

Calories ~335        

Protein ~28g       

Carbs ~38g     

Fibre ~5g 

Sodium ~700mg (mostly from the shrimp)

Posted on Wednesday, 13 August 2014, 1:20 PM

It is definitely rare to find a nutritionally well balanced restaurant or take out meal these days.  The main reason is that they are often deceivingly high in calories, sodium and added sugars.  An excellent reason to always try to prepare your own meals and snacks as you will have more control over calories, sodium and added sugar.  This find is little low in protein, however a good option for a meal (breakfast) on the go.


Starbucks Protein Bistro Box

Calories 360

Sodium 470mg

Protein 15g

FIbre 5g

Posted on Wednesday, 6 August 2014, 9:45 AM

There are many restaurant meals that have the appearance of health, but when investigated further can actually be quite the opposite. A healthy salad as a meal should be somewhere around 300-600 calories.  A side salad should be somewhere around 200 calories.  


A full order of the Crispy Chicken Pecan Salad at Boston Pizza

1170 Calories

Posted on Friday, 28 March 2014, 2:20 PM

Ingredients: (Makes 6 servings)


  •  2 bunches of rapini
  •  1 tbsp of olive oil
  •  3 cloves of garlic
  •  ½ tsp salt
  • *cayenne pepper flakes – optional

      Heat oil to low heat (1-2) in a large stock pot that has a lid.  Minced garlic, the finer the better, and sauté in oil for ~7-8 min.  This requires very low heat (1-2) so that the garlic does not burn.Chop off ¼ inch of the stem of the rapini. 

      Then chop into 1 inch pieces and place in the pot with the garlic.  Sprinkle salt over the rapini and place the lid on. Turn heat up to med low (4), place lid on and let cook for 10 minutes.


Per Serving:       Kcal ~49      Carbs ~3g        Protein  ~4g        Fibre ~3g          Sodium ~220



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