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{DELICIOUS DETOX} Lemon Herb Crusted Salmon

Today I wanted to share one of the recipes that will be featured in the Delicious Detox which is coming at the end of the month. FYI it goes on sale after Easter weekend and we start on the 27th.

Harkening back to my point in today's video, it's important to have recipe congruence, meaning that you take the pressure off the process when you find ways to make planning and executing your cleanse easy. So instead of finding recipes with all sorts of different items, look to find recipes that have similar ingredients, prepared in the same way so you consolidate your efforts.

Herb Crusted Salmon

FOR INSTANCE...

This chickpea crusted salmon, which you wouldn't know that there is also a snack hidden in here. You see the chickpeas for the crust double in another recipe as a snack of crispy baked chickpeas. So when I take the skins off the chickpeas for my snack chickpeas, I'm also doing it for the crust; when I saute the chickpeas in a pan, i'm doing it for both recipes; and only when it's time to make the chickpea crust, do I remove the crust chickpeas from the pan, while the crispy roasted chickpeas go into the oven, to come out as one of the most satisfying snacks.

I see quite often when people decide to kickstart their health that they become overwhelmed, which leads them to quit or not even start in the first place; this need not be the case. Instead find ways to make it happen. Only have time to make four amazingly cleansing and delicious items for the week? No problem, make them, eat them and feel accomplished. 

If I've said it once, I've said it thousands of times, look at cleansing, meal planning etc. through the lens of your life and then make a plan of action.


This salmon recipe is an exercise in ease, because salmon is super easy, take the filet out of the package and boom, it's ready to be cooked. And the chickpea crust, is less than 5 minutes to prepare; then bake time, which is hands off time. 

Et voila, cleanse friendly, taste bud friendly and everything you need for a complete meal.

{MEAL PLANNING} Easy Recipes For the Family

I had the pleasure of being featured in a Meal Planning Bundle on Meal Garden with my friend Karen, who helps empower and connect new mama's! There is so much goodness in this bundle from freezer tips, slow cooker hacks and more- and that's just what I contributed ;)

I wanted to share the recipes because you can weave them through your life, to help you eat well no matter how much time you have or your culinary skill level.


Sweet Potato Salad

Sweet Potato Salad

Serves 4

This salad is impressively flavoured considering it’s so easy to prepare. The busy among us must become very acquainted with convenience. Now there is bad convenience and good convenience. Bad convenience is McDonald’s, good convenience is a pre-made whole chicken; they’re delicious and they save time- win-win.

You can feel free to sub out sweet potato for regular baby potatoes, or you could do half and half; honestly, it’s near impossible to mess this salad up. Don’t like onions, omit them; but I’ll give you an onion tip, soak sliced onions in warm water for 15-30minutes, then drain and rinse them, you’ll be left with sweet, not even slightly bitter red onions.

  • 4 large sweet potato, cubed
  • 1 red onion, sliced into half moons
  • 1 cup shredded chicken
  • Juice and zest of 2 lemons
  • 1/2 cup chopped dill, divided into two
  • 2 tbsp + 1/3 cup olive oil
  • Salt and pepper to taste

Preheat oven to 450F.

Toss sweet potato with 1 tbsp oil, half the amount of full, salt and pepper. Lay evenly on oven safe dish and bake until fork tender, about 10-15 minutes.

Meanwhile, in bowl whisk together remaining dill, lemon juice, olive oil, salt and pepper; add the onion and chicken.

Once the sweet potato is baked and while still hot add to onion, chicken, dressing mix and toss to coat.

Serve hot or cold.


Chicken Kale and Tomato Sauce

Chicken, Kale and Tomato Sauce

Serves 4

Eating healthy post baby is key, and not because you need to fit into anything pre-baby, but because your body requires nutrients to heal your body and to nourish your baby. This isn’t the time to cut carbs or calories, instead focus on the quality of the food you are eating.

This Chicken, Kale and Tomato Sauce is everything. It can be prepared ahead of time and frozen then thawed with ease with zero loss of quality,

It’s delicious adorning quinoa or pasta (gluten or gluten free, I’ll leave that up to you); and it’s brimming with vitamins, minerals, protein, healthy fats and fibre- in short is has everything your body needs to rise to the task of motherhood.

  • 1 lb ground chicken

  • 1 bunch kale, stem removed and chopped

  • 1/2 sweet onion, cut into half moons

  • 2 cups canned tomato, with juice

  • 2tbsp olive oil

  • 1 tbsp salt

  • 1 clove garlic, minced

  • 1.5 tsp red child flakes

  • 1⁄4 tsp pepper

In a saute pan heat the olive oil on medium heat, add the onions and garlic and cook for 5 minutes, stirring consistently, until they are translucent and fragrant.

Add the ground chicken and cook for 5 minutes, until almost no pink is showing on the meat. Add the tomatoes and bring to a simmer. Season with salt, pepper, and flakes. Simmer for 5 minutes, and stir in the chopped kale. Remove from heat and serve over quinoa pasta.


Creamy Blueberry Smoothie

Creamy Blueberry Smoothie

Serves 2

So you, like many others, might be over the smoothie talk, but I have something to add.

Smoothies are one of the best foods for energy, and this is huge because without energy life drags. We feel tired, agitated and less than our best when we are low on energy.

If you’re one of the many who find that smoothies leave them wanting more, then I’m going to challenge the content of your smoothies. Are they loaded with protein? What about healthy fats and fibre? Without these components in your smoothie, in adequate amounts, a smoothie is nothing more than a snack.

You can get your protein through powders, hemp seeds (amazing plant based source of protein, fibre AND healthy fats), and chia seeds.

Healthy fats can come from the aforementioned hemps seeds, coconut oil, coconut cream and raw nuts like cashews.

And your fibre, vitamins and nutrients will come from a blend of fruits and vegetables. Extra points for berries because they are one of the few fruits where the seeds are consumed.

Make Ahead Tip

Because I love meal planning and creating ease in the kitchen, I suggest taking an hour, getting ingredients for 3-4 smoothies, blending them all and freezing them into ice cube trays. Once frozen, pop them out and store in the freezer. To serve either place a few cubes in a blender with water or milk and blend OR place in a mason jar with milk or water, allow to thaw, place on lid and shake to blend.

Fall in love-again- with smoothies.

  • 2 cup frozen blueberries

  • 2 scoops vanilla protein powder FOR PROTEIN (hemp seeds, chia seeds)

  • 3/4 cup spinach

  • 1 tsp cinnamon

  • 2 tsp vanilla

  • 1 cup coconut water

  • 1tbsp coconut oil FOR FAT (almonds, hemp seed, chia seeds)

  • 1 cup water

Add to a blender and combine until smooth.


Don't forget to check out the Meal Planning Bundle, because there is SO MUCH goodness in it. And join me for more recipes in the HOW TO EAT WITH BIANCA FB GROUP!

{EAT} Chicken Sausage, Chickpea and Kale Soup

Soup is my favourite dish to make. Yes, I love salads, saute’s and the like, but there is something about soup.

Soup freezes like a dream. Sure there are some soups that cannot be frozen and thawed with the same consistency, such as soups with egg in them; however, you can create many soup bases, and ad the bulk fresh to cater to your whims.

Another reason soup is something special is that you can convenience your way to a delicious end result. In the case of soup, convenience products like pre-made broth, rotisserie chickens, drain and rinse beans and legumes come very much in handy and means that you can build several delicious soup bases quickly.

Chicken Sausage, Kale and Chickpea Soup

In this recipe I used remade bouillon, canned chickpeas, crushed tomatoes from a jar and a can of coconut milk; I used green onions instead of white or red, because of how much easier they are to cut and use; and the sausage was pre-made, procured from a deli counter.

There are good convenience products and bad convenience products; McDonald’s is not an ideal convenience product, but a pre-cooked rotisserie chicken is perfect, because it help create ease around meal planning.

Because of the ease I created around this meal, it literally took 20 minutes to put together; it would have taken me less time if I’d bought pre-cut kale- so feel free to cut that corner too!

Make this soup and make lots of it, because it thaws like a dream, the only exception in this recipe in regards to freezing is you must wait until the soup is completely cool to stir in the kale and then freeze it in portions. Or you could stir the kale fresh when you heat the soup to eat. It really is up to you.

Whatever you do make sure you make this soup? Ok? Ok!

{EAT} Cashew Cream and Fruit Parfait

Last week I was interviewed for a podcast, which I'll share tomorrow, and the host asked me for quick, mid afternoon snack idea. And I realized I should be sharing these kind of facts with you too...how to make healthy happen in regards to snacking, without having to put in a lot of work.

There is a *little* work required for this recipe, but not a lot...and you can make loads of the main component of this dish ahead of time. Even if your blender is on it last legs, it can handle the demands of this recipe. Needless to say, I LOVE this recipe and I know you will too!

Cashew Cream Parfait

Cashew Cream Fruit Parfait is an exercise is devastating deliciousness that comes easy. Cashews are high fat, but the good kind so it leaves you feeling full and satisfied without needing too much (it shuts off the hungry valve- perfect for mid-afternoon hunger and sweet cravings), and cashews soaked and blended make for a rich, pudding-like treat.

DOUBLE, TRIPLE or QUADRUPLE this recipe and store in portions in the freezer, and thaw to enjoy with...


NOW THIS IS THE FUN PART...

I chose berries because you can literally purchase, wash and eat them right out the same container; but if you want to put in the time, you can saute apples, peaches, pears, mango or whatever you want. But know that berries are one of the healthiest fruits you can eat, because unlike most fruit, we consume the seeds; and, as mentioned, they require zero prep to eaten with cashew cream.

Feeling frisky? Top with some granola...treat the cashew cream like you would a pudding; and as far as amount per serving a 1/4 cup with fruit and/or granola will satisfy you hours!

Cashew Cream Parfait

REMIX

I was feeling even friskier and I had a tiny bit of kombucha left, so I added it to the cream and berries and HOLY SMOKES, it was like a delicious dance on my tongue.

You most certainly do not have to make this variation- kombucha is not to everyone's taste; but I knew I had to share for those that do love it ;)


BLOOD SUGAR BALANCING, and perfect for MID-AFTERNOON HANGRY'S...this cashew cream berry parfait is worth taking 5minutes of your time to make!

{MEAL PLANNING} The Masterclass is NOW OPEN!

I have been working on this for MONTHS...or years, if you count the last 3 times I've run the Meal Planning Masterclass; but this time is different.

This time the Meal Planning Masterclass is created with ease and saving time in mind; because that is what I have been hearing from people "Bianca, help me plan meals but not have to spend more time in the kitchen". 

So I listened.

The Meal Planning Masterclass

Ongoing Support

Some of the feedback I received from the last iterations of the Meal Planning Masterclass were that it was too short, or didn't cover everything people needed; which is why I decided to make it a monthly membership program, with WEEKLY recipe, grocery lists, prep plans, cooking demo's (so you know exactly what the dishes are supposed to look like) and continued support from me.

I wanted you to feel more supported than ever, so that you can master meal planning once and for all.


A Minimalists Approach

As many of you may know I am a minimalist and I weaved this throughout the Meal Planning Masterclass; meaning, smaller grocery lists, less prep but MORE delicious meals, because I will show you how to make similar ingredients taste completely different without too much effort and I will help you fall in love with leftover- but leftovers done right!

This means that you will SAVE TIME; which is why we meal plan in the first place, right?!


Join Me

I want to invite you to join the Meal Planning Masterclass before March 25th, to enjoy a special blog readers discount, get $5.00 off your monthly membership fee, so instead of it being $49.00/month, you will lock in at $44.00 per month.

Simply use the discount code BLOG to lock in this price FOREVER...which is saying a lot, because the value I will deliver in the Meal Planning Masterclass is worth so much more and the price will go up!

So what are you waiting for?...

{MEAL PLANNING} Meal Planning 101 Masterclass

As a private chef I have planned and prepared THOUSANDS of meals, and this would not have been possible if I didn't meal plan.

And over the years I have figured out that there are TEN key steps that help make meal planning easy; meaning you SPEND LESS TIME in the kitchen while still enjoying amazing meals.

Meal Planning 101-2.png

So I created the MEAL PLANNING 101 video training to help you navigate the meal planning process, with my pro tips. It's delivered straight to your inbox and you'll have access to it for as long as you want!

When you get the masterclass delivered to your inbox, you will also get the Meal Planning 101 Guide, which outlines all the steps; so that you can give the video your full attention without having to multitask and take notes!


It is my sincerest hope that this video training helps you master your meals once and for all!

{HOW TO COOK} How to Be a Better Cook Free 3-Day Bootcamp

It still feels like yesterday that I first started teaching people how to cook. Time flies! Needless to say, I’ve learned at lot and taught a lot. And I wanted to do something AWESOME for you to commemorate my 10th year in this industry!

Soooo....here it goes!

How to be a better cook

ANNOUNCING my free 3-DAY HOW TO BE A BETTER COOK BOOTCAMP!!!

Over the next three days, you will receive daily emails with all kinds of information and actionable steps to help you become a better cook and a bona-fide meal planning master, without sacrificing your time.

I will be going live daily in the How to Eat FB Community to share tips and to answer your Q's. If you've been following me for any amount of time, you know I love making myself available to you, so this is a great chance for us to connect!

Don't forget to join the group, and get ready to dive in!!!!!

https://www.facebook.com/groups/HowToEatWithBianca...


BEFORE WE DIVE IN, however, I want to start by reminding you...

Right now, you have a choice:

  1. You can let these emails sit in your inbox and tell yourself you'll read them later. When is "later," anyways?
  2. You can skim the emails as they come in and call it a day....OR
  3. You can decide to make this a turning point. You can read through the emails, jot down notes and show up in the How to Eat FB Group for support and encouragement. You can trust me, and know that I'm not going to be giving you FLUFF. What I'll be sharing over the next few days is the same stuff that helps me plan and prepare HUNDREDS of meals in a week...it's totally possible for you! And I can't wait to support you over the next few days.

Here's the Itinerary!

March 9, 12:00pmEST [DAY ONE]: Know Thy Space
Facebook LIVE training with Q+A at the end.

March 10, 2:00pmEST [DAY TWO]: Master the Fundamentals
Facebook LIVE training with Q+A at the end.

March 11, 11:00amEST [DAY THREE]: Meal Plan
Facebook LIVE training with Q+A at the end.

*the live trainings will be archived so you can go back and watch as you please.

I am coming into these trainings as humble and transparent as possible, because I believe you deserve to know the honest about what it takes to master meal planning and become a better cook in the process.


Here's the link, again, to JOIN THE HOW TO EAT FB GROUP! Request to join here: https://www.facebook.com/groups/HowToEatWithBianca/

CAN'T WAIT TO GET STARTED!!!!!

xoxoBianca