Join Toby Tannas as shares tips and advice about how to eat healthy and stay physically fit.
VIDEO: June 29, 2012 – Toby shares some fun vegetarian treats.
Quinoa Taco Bites
Prep time: 10 Minutes – Cook time: 40 Minutes – Total time: 50 Minutes
Yield: Makes 24 Taco Bites
Ingredients:
2 Cups Cooked Quinoa
1/4 Cup Egg Whites
1 Cup Chopped Cauliflower (You can also use zucchini, carrots or any other shredded vegetable)
1/2 Cup Drained 1% Cottage Cheese (or Dry Curd)
1/8 Cup Chopped Onion
1/4 Tsp Garlic Salt
1 Tsp Taco Spice
1/2 Cup Daiya Vegan Cheese (or you can use Hard Cheddar Cheese or Parmesan Cheese)
1 Tbsp Frank’s Red Hot Sauce
1/8 Cup Salsa
1 Small Firm Avocado (Diced)
Directions:
1. Pre-heat oven to 350 F. Spray mini muffin tin with a healthy, non-stick cooking spray.
2. Place egg whites, cauliflower, cottage cheese, onion, taco spice and hot sauce into your food processor and blend until smooth.
3. Remove and place in a bowl. Add in the avocado, salsa, cheese and quinoa.
4. Mix ingredients gently and completely.
5. Scoop ingredients into your mini muffin tin and pat down evenly.
6. Place in the oven for 40-45 minutes (until bites are golden brown).
7. Remove from oven and let set in the muffin tin before removing for 10 minutes.
8. To remove – gently take a butter knife around the edges of your bites to release them from your tin.
9. Serve and enjoy!
DAMY Members – 6 Taco Bites are a great snack for meal 2 or 4.
VIDEO: June 15, 2012 – Toby shares some simple summer salads.
Recipe:
Curried Wild Rice and Lentil Salad
1/2 cup wild rice, cooked
1/2 cup red or green lentils, cook till water is absorbed
2 stalks of celery, diced
2 green onions, diced
1 handful of cilantro
1 tsp curry powder or paste
Dash of cinnamon
Salt and pepper
2 tbsp grape seed or olive oil
1/4 cup raisins
1/2 avocado, diced
Juice of 1 lime
1 garlic clove, pressed
Cook rice and lentils according to package, mix in curry, cinnamon, and garlic let cool. Diced up all vegetable and add to rice and lentils. Mix lime and oil together, pour over everything. Season with salt and pepper.
Cucumber Salad
2cm (3/4 inch) piece of fresh ginger
1 tbsp soy sauce
1 tsp sesame oil
1 lime
1 cucumber
A small handful of fresh coriander
1/2 fresh red chilli
Seasoning:
Olive oil
Extra virgin olive oil
Sea salt and black pepper
VIDEO: June 8, 2012 – Toby shows you how to make fancy drinks that are low on sugar but not on taste.
VIDEO: June 1, 2012 – Toby shares an appetizer or lunch idea with a Thai influence that is healthy and full of flavour.
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Recipe:
Rice paper
Cooked chicken or shrimp
Julienne carrots
Sliced red peppers
Chopped cilantro
Beans sprouts
Rice noodles
Thinly sliced romaine lettuce
Spicy Peanut Lime Dip:
(modified from Whitewater Cooks)
1/2 cup chunky all natural peanut butter
1 lime, juice and zest
2 tsp sesame oil
4 tbsp sweet chili sauce
4 tbsp rice vinegar
4 tbsp soy sauce
1 tbsp sugar free maple syrup
2 crushed garlic
2 tsp fresh ginger
1/2 bunch cilantro
1/8 cup olive oil
Blend in a magic bullet. Add 1/3 of the dressing to rice noodles and serve the rest as a dip for the salad rolls.
VIDEO: May 25, 2012 – Toby shows some simple bicep exercises that will you get big results.
VIDEO: May 18, 2012 – Toby discovers another option that is a nutrient powerhouse as well as a good way to support some local farmers.
VIDEO: May 4, 2012 – Toby explains that Treating is not Cheating!
VIDEO: April 27, 2012 – Toby wraps up the ‘BASIC BODY’
series. This week its PLYOMETRICS.
VIDEO: April 20, 2012 – Toby explains how a little preparation can set you up for snacking success.
VIDEO: April 13, 2012 – Toby shows you how to make the most simple exercises more challenging by just changing the tempo.
VIDEO: April 6, 2012 – Toby shares tips on how to make a healthy protein bar without all the added sugar.
Recipe:
Banana Nut Protein Bars
Makes 16 squares
1/2 cup natural peanut butter (smooth or melted down)
1/4 honey or agave
1 1/2 medium banana’s pureed in blender
1/3 cup chopped walnut (I used the already chopped walnut crumbs)
1 cup old fashioned oats
1 tbsp flax
1 tbsp hemp hearts
3 scoops vanilla protein powder (low carb, low sugar variety)
1/8 cup Almond Breeze (if mixture looks too dry)
1/2 tsp vanilla
Preheat oven to 350. Mix all together in large bowl. Spread into an 8×8 square pan. Bake for 12-14 minutes until golden around the outside. Do not overbake, or they will be dry! Let cool and cut into 16 squares. Wrap individually and store in freezer. Excellent on the go snack!
Per bar: (I would have 2)
Calories: 116 Fat: 6g Sodium: 30.8 mg Carbs: 9.9g Fiber: 2.2g Sugars: 1.7g Protein: 7.2g
No Bake Chocolate Coconut Peanut Butter Balls
1/4 cup Agave Syrup or Honey
1/2 cup all natural peanut butter/almond butter
1/8 cup coconut oil
1/4 cup unsweetened cocoa powder
1/2 tsp vanilla
Then, add 1 cup oats
For more protein content, add 1 scoop of chocolate protein powder.
Add in options: coconut, chopped walnuts, dried cranberries or cherries.
Combine the ingredients and stir until melted. Mix together and form into balls. Refrigerate until firm.
Chocolate Chip Cookie Dough
1 Tbsp natural peanut butter
1 tsp agave syrup
1 tbsp chocolate chips or crushed 70% chocolate bar
1/4 cup quick oats
1/2 scoop chocolate or vanilla whey protein powder
1 Tbsp unsweetened almond breeze, or enough to get cookie dough consistency.
Add in options: 1/2 tsp Chia Seeds, 1 tsp hemp hearts
Mix all the ingredients into a bowl and enjoy.
VIDEO: March 23, 2012 – Toby teaches exercises to help you sculpt a lean, balanced body.
VIDEO: March 16, 2012 – Toby shares that not all smoothies are created equal.
Recipe:
Rise and Shine Shake
1/2 apple diced
3 prunes
1 tsp fresh ginger chopped
1 tsp all natural peanut butter or almond butter
1 scoop of vanilla whey protein
dash of cinnamon
1 cup of cold water
3-4 ice cubes
Put all of the ingredients in a blender and blend until smooth!
Chunky Monkey
1/2 banana
1 tsp all natural peanut butter or almond butter
1 scoop chocolate whey protein
3/4 cup Almond Breeze or skim milk
1/2 cup cold water
3-4 ice cubes
Put all of the ingredients in a blender and blend until smooth!
VIDEO: March 9, 2012 – Toby explains how proper form is key to making every abdominal crunch count.
VIDEO: March 2, 2012 – Toby offers a red meat alternative to your diet.
Recipe:
Bison Burger:
1 pound of lean ground bison
1/2 cooked quinoa or quick oats
1/2 cup egg whites
1 sm onion grated
1 crushed garlic clove
1 tsp montreal steak spice
s/p to taste
Serve on a whole wheat bun, or do an open face bun to cut those carbohydrates in half!. You can also have this whole burger “protein style” and use large pieces of Romaine lettuce as your bun! Toppings can be salsa, banana peppers, mustards, lettuce, tomato, pickle.
Yam Chips:
1 long yam, peeled and sliced very thinly
1 tbsp melted coconut pil or olive oil salt to taste
Toss sliced yam chips in oil and salt, and lay them in a single layer on a parchment covered cookie sheet. Bake in a 3525 oven for 20-30 minutes, though keep a close eye on them. As soon as they start to brown slightly, remove and let cool.
VIDEO: February 24, 2012 – Toby shares a lesson in the importance of proper form during weight lifting.
VIDEO: February 17, 2012 – Toby shares a high protein, low fat breakfast option that will keep you energized all morning long.
Recipe:
1/2 cup quick oats
2/3 cup egg whites
1/4 of a banana
1/4 tsp vanilla extract
Dash of cinnamon
1) Blend until smooth
2) Stir in 1 tsp of Chia seed/Hemp Heart mix (or 1/2 tsp of each)
3) Heat 1/4 tsp of coconut oil or spray Pam into a pan
4) Cook just like pancakes
5) Top with fresh fruit of your choice, 0% Greek Yoghurt or E.D. Smith sugar-free maple syrup
VIDEO: February 10, 2012 – Toby shows you how to properly work with weights.
VIDEO: February 3, 2012 – Toby shares healthy Super Bowl snacks.
Read Toby’s blog here.
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