Chicken Satay

This recipe is taking chicken breast to the next level of deliciousness. Chicken satay is a Thai influenced dish that is typically marinated, grilled, and served with a peanut sauce. This recipe differs slightly as the peanut sauce flavours are actually in the marinade. And It is SO good.

Cooking With Chicken

If you like cooking with chicken, the breasts in particular, but hate when it’s tough and dry, I can ensure you that that will be last thing that comes to mind as you eat this chicken.

The chicken is made in a flavourful marinade with peanut butter, lime, soy sauce and more. It’s super healthy, and a great source of protein. There are many different side dishes that pair nicely with this meal. I HIGHLY recommend trying my Thai Salad recipe. Easily one of my favourite meals I’ve ever made.

Satay Marinade

This chicken satay is super delicious and great to prep in advance. With a powerful tasting marinade that has an incredible flavour. The peanut butter and coconut milk give it a sweet taste, that is counter balanced by the saltiness from the soy sauce and the sharpness from the lime juice. These flavours are all blended together with the addition of a few spices to really seal the deal.

Making a Meal

While there are many yummy things you could pair alongside of this chicken, my favourite is a daikon and vermicelli Thai Salad. Which I just so happen to be posting as well! Check it out here.

Chicken Satay Recipe

Serves: 4 Prep time: 10 minutes Marinade: 2-8 hours Cook time: 10 minutes

Ingredients

  • 4 boneless skinless chicken breast
  • 1/2 tbsp curry powder
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp powdered ginger
  • 2 tbsp peanut butter
  • 4 cloves of garlic minced
  • 3 tbsp soy sauce
  • 1/4 C canned coconut milk
  • 1 tsp sriracha

Method

  1. Start by cutting you chicken breast into long thin slices. Not too thin as you want to make sure they can fit on a skewer to barbecue.
  2. Make your marinade by mixing together all spices in a medium bowl.
  3. Then add minced garlic, peanut butter, soy sauce, coconut milk and sriracha and whisk to combine all ingredients.
  4. Put chicken into a large ziplock bag and add marinade to bag.
  5. Make sure all chicken is covered and put in the fridge and allow to marinade for several hours.
  6. Heat barbecue to high heat.
  7. While barbecue is heating up put your chicken on skewers
  8. Once barbecue is ready put chicken on and cook for 5 minutes.
  9. Flip chicken to cook other side for another 5 minutes.
  10. Cut into the middle of a piece of chicken to make sure it is cooked all the way through, but it shouldn’t take long as the chicken is thinly cut.
  11. Serve with the best Thai salad recipe!

Nutrition

Per 1 of 4 servings with marinade

Calories: 210 Total fat: 9g Sodium: 873mg Carbohydrates: 4g Fiber: 1g Sugar: 1g Protein: 34g

Fresh Spring Rolls

Spring rolls are in my top 5 meals of all time. And I will stand by that statement forever. They are refreshing, flavourful, nutritionally dense, and satisfying. I am a huge fan of sweet/salty combos which this has as well… Anyways I’ll relax on the spring roll hype up now.

I included a more specific guide to making these with shrimp, however I also love using pork chops, tofu, or keeping it veggie only and serving chicken satay on the side!

Make it a Bowl

If you are short for time, you can ditch the wraps and simply add all of the ingredients to a bowl with the rice noodles as the base. Also delicious, just a little less fun to eat;)

A moment for the Peanut Sauce

The experience is not complete without a peanut dipping sauce IMO, so I highly recommend not skipping this step. ALSO** if you want to try something new instead of the classic peanut sauce, substitute the PB for almond butter. A slightly different flavour that serves the same effect! It is uniquely delicious as well.

Spring Rolls

  • 10-12 Rice Paper Roll
  • 1 Mango, sliced
  • 1/2 cucumber, julienned
  • 2-3 carrots, grated/julienned
  • 1 cup vermicieli noodles
  • Fresh mint or basil
  • 1 bag Frozen Shrimp
  • 3 inch cibe ginger
  • 2 cloves garlic, minced
  • 2 tbsp soy sauce
  • 1/2 tbsp sesame oil (or olive oil)
  • Optional sauces for dipping: Hoisin & Siracha

Peanut Sauce

  • 1/4 cup natural peanut butter
  • 1 tbsp soy sauce
  • 1 tbsp lime juice
  • 2 tbsp rice vinegar
  • 3 tbsp milk of choice
  • 1 tsp chili sauce

Method

  1. Defrost shrimp by placing frozen shrimp in a large bowl of warm water.
  2.  Finely chop ginger, and mince garlic to cook with shrimp.
  3. Prepare carrots, cucumber, and mango for inside the rolls.
  4. Cook vermicieli according to package.
  5. Heat a skillet to medium-high heat, add sesame oil, and saute garlic and ginger for one minute. Then add shrimp. Cook for 6 minutes until shrimp is pink and cooked through. Keep on warm.
  6.  Prepare peanut sauce by adding all ingredients to a bowl and sitting together. Add more milk if you want a thinner sauce. (You can also use water instead of milk to thin) Feel free to add more of the other add-ins to find a perfect flavour to your peanut sauce.
  7.  To form rolls add warm water to a pan and place rice paper roll in the water for 30-45 seconds to soften. Then put on a plate.
  8.  Add fresh mint, a small handful of noodles, 3-5 pieces of shrimp, and other prepped fillers. Wrap your rice paper roll.
  9.  Dip in peanut sauce and any other dipping sauce of choice!

* There is a fine art to perfecting the rolling of the spring roll. Don’t get discouraged if you fail at first! It takes practice. My biggest piece of advice is to not leave your wrp in the water for long, it will continue to soften as you fill it! Start by not adding too many toppings, and add more as you get more comfortable with it.

Greek Yogurt Tzatziki

Pairing this Dip

Tzatziki is truly one of the easiest dips you can ever make. High protein, tangy tasting, and fun to make… WIN!

I love to pair this dip with fresh veggies, crackers, chicken, topping salad or a nourish bowl. This dip is your oyster bestie.

Try it out with this! Orange quinoa salad

Fresh Quinoa Salad

Ingredients

  • 2 cups plain greek yogurt
  • 1 cup cucumber, grated or finely chopped
  • 1/2 cup fresh dill, chopped (or 1-2 tbsp dry dill)
  • juice of one lemon
  • 1 tsp garlic powder (or 1 clove garlic finely minced if you can handle raw garlic)
  • salt and pepper to taste

Instructions

  1. Chop or grate the cucumber (if grating, press with to take out a little excess water)
  2. Add all ingredients to a bowl and stir to combine.
  3. That’s it… You’re welcome

Fresh Quinoa Salad

This is a recipe that I will never get sick of. I make it for lunch and dinners to have on the go throughout the week. You can switch it up by adding or taking out any veggies you’re feeling and make it your own!

I love pairing this salad with grilled chicken, some hummus and tzatziki on the side, and adding a bed of lettuce just to up the freshness level another notch!

Meal Prep

Meal prepping is my best friend when it comes to being a working/full time university student. Make a big batch of this salad and you’ll love yourself all week long… We love that<3

The photo above features one of my other all time favourite summer recipes: Watermelon Feta Salad

Fresh Quinoa Salad Recipe

Servings: 2-4 (depending on how hungry/ how much you make lol)

  • 1 cup uncooked quinoa (approx 2 cups cooked)
  • 1 bell pepper, diced
  • 1 cup corn
  • 1 avocado, cubed
  • 1 cup chickpeas
  • 1 cucumber, diced
  • 1 mango, diced
  • Any amount/kind of tomato, diced
  • lots of olive, unless you don’t like them…
  • 1/4 cup feta
  • 1 cup cilantro
  • Dressing
  • juice of one lemon
  • 2 tbsp olive oil
  • 3 tbsp dijon mustard
  • 2 tbsp honey
  • Add salt and pepper to taste
  • Optional: Add any salad green of choice or put on a bed of greens
  • Tasty added sides: hummus & tzatziki

Method

  1. Prepare quinoa according to package. Let cool while you prepare the rest. This “salad” is usually served cold.
  2. Dice and chop all of the ingredients you are adding to salad.
  3. If you really like any of the ingredients, add more! This is just a rough guideline:)
  4. Toss all veggies in with the quinoa.
  5. Add dressing ingredients to a mason jar and shake. I like to put the dressing on my portion at the time of eating so the salad doesnt become soggy throughout the week!
  6. Add chicken on top or the side if you would like! Serve with hummus & tzatziki for the full experience.

*You can ditch the dressing if you are adding the dips on the side. Or if you wanna drizzle a little olive oil/balsamic reduction on top that does the trick as well. The only real key part is SALT. Add as little as you want, but it truly will amplify all of the other flavours in the salad.

Healthy High Protein Cinnamon Rolls

I love a good cinnamon roll, and this is a GOOD cinnamon roll. I do love a classic cinnamon roll with cream cheese frosting, and these are just that, except with a little twist.

The dough is made purely of flour and greek yogurt, filled with a little coconut oil, some coconut or brown sugar, and lotsssss of cinnamon. I then of course top them with a heavy dose of greek yogurt cream cheese frosting. Like I said, this recipe takes the classic, adds a boost of protein, and skips the major sugar high.

Cinnamon Roll Recipe

Dough

  • 1 3/4 cup flour
  • 1 1/3 cup plain greek yogurt
  • 1 tsp baking soda
  • pinch of salt

Middle

  • 1 tbsp coconut oil melted
  • 3 tbsp brown sugar, mixed into coconut oil
  • 2-3 tbsp cinnamon

Frosting

  • 1 cup plain greek yogurt
  • 2 tsp vanilla extract
  • 3 tbsp cream cheese
  • 3 tbsp maple syrup
  • (Add a little more maple syrup if you like it extra sweet)

Method

  1. Preheat oven to 350F
  2. Make the dough by adding greek yogurt to a bowl, followed by flour, baking powder, and salt.
  3. Mix flour into dough, then kneed with your hands until fully combined.
  4. Roll onto a lightly floured surface into a rectangle.
  5. Melt coconut oil and mix in sugar. Spread onto the dough. Sprinkle plenty of cinnamon on top.
  6. Roll the dough up. Cut into 7-9 pieces.
  7. Spray a pie dish with non-stick baking spray. Place rolls in pan.
  8. Bake in preheated oven for 25-30 minutes. The dough should look golden brown on the outside.
  9. Add all frosting ingredients to a bowl and stir or use electric mixer for a quick minute!

Nutrition

Approximate value per roll with frosting

Calories: 171 Fat: 3g Sodium: 25mg Carbs: 31g Sugar: 9g Fiber: 2g Protein: 6g

Next Level Fish Taco’s

If I could think of the perfect well-rounded meal that includes lots of colour, flavour, health, fun, and overall deliciousness, this would be it.

Fish tacos are the perfect way to get in a whole bunch of different nutrients through the toppings, protein from your fish, fats from the cheese and avocado, and carbs from the tortilla… A perfect balance of the iconic trio that we need to thrive in this life!

My go-to protein for these tacos are haddock since we often have this on hand, but you can use any white fish of choice or shrimp! Shrimp is also iconic and I highly recommend trying it out.

Serious topic: toppings

Toppings can make or break this meal, because without them, well it would be super boring obviously. The toppings I include are my favourite, but if your mind is thinking of something else and you really wanna try it. Do it, you are in charge of your own happiness my friend.

In terms of the shell that holds all of this goodness; my fave is corn tortilla shells, they have an extra hint of flavour that I adore. But if you’re a flour tortilla stan, I’m definitely not gonna rain on your parade.

Take this guide to build the ultimate fish tacos that you will most definitely be adding into your weekly rotation. Have fun with it, cause food is fun. That’s all from me! Enjoy:)

Add More to elevate your experience

Here are a couple other toppings that you can add to make the taco experience truly one to remember!

Peach Summer salsa (I also do this recipe with mango or pineapple)

Guacamole

Greek yogurt Chipotle aioli

Next Level Fish Taco Recipe

Serves: 4 Prep time: 15 minutes cook time: 10 minutes

For the fish
  • 1 pound haddock
  • 2 tsp each: cumin, paprika, salt
  • 1 tsp each: pepper, garlic powder
  • juice of a lime
  • 1 tbsp olive oil
  • more salt to taste
For the tacos
  • Shredded cabbage (my fave is red)
  • 1 avocado, cubed
  • 1 mango, chopped
  • 1-2 cups corn, charred in skillet
  • pickled red onion
  • optional: finely diced bell pepper, chopped tomato
  • yogurt sauce: mix 1/4 c greek yogurt, 2 tsp cumin, salt to taste, squeeze of lime juice
  • Optional for topping: feta, cilantro, salsa, jalapenos
  • Corn or flour tortilla shells of choice

Method

  1. Prepare all of your taco toppings first, as the fish only takes a quick 7-10 minutes in the pan!
  2. Char corn in skillet until brown as if cooked on the BBQ. (Sometimes it will pop/smell a little burnt… Do not fear, this makes it all the more delicious)
  3. Shred cabbage, chop mango, avocado, bell pepper, tomatoes and all other toppings you may use from the list above. (If making pickled red onion as you should, I have a quick recipe I love to use as a guide. Then I can keep these in the fridge for a couple of weeks.
  4. Heat a large skillet (cast iron if you have it) to medium-high heat.
  5. Lay all of the fish out on paper towel and pat to dry.
  6. Squeeze juice of half a lime over the fish and sprinkle all seasoning overtop.
  7. Once hot add one tablespoon of oil of choice to the pan and add fish.
  8. As the fish cooks start to toss and break apart the fish similarly as you would do for scrambeled eggs. (If using a cast iron skillet the fish may stick a little. Simply scrape it from the bottom as your go, this gives it a nice bit of crisp in the tacos!)
  9. The fish should take anywhere from 7-10 minutes. (it should not take long as the pieces will be broken apart and small!)
  10. Prepare tortillas for serving my warming in the microwave or warming in a pan for a minute per side. (This is a little extra work but totally worth it if you are up for the task)
  11. Turn the heat down on the fish and squeeze some additional lime juice and a couple sprinkles of salt and pepper to taste.
  12. Serve your fish in your tortilla shell and top that baby as much as possible.
  13. Enjoy this ridiculously easy, nutritious, and delicious meal. You are welcome my friend:)

Orange Chicken Quinoa Salad

If you are in need of a quick lunch meal prep recipe to take with you on the go for your ridiculously busy life, you will appreciate this recipe. And if you don’t have a ridiculously busy life, you will probably still like this lunch.

I love prepping chicken breast at the beginning of the week as an easy way to get a source of protein with my lunch. I, like many others, am typically on the go for lunch, so having something pre-made and ready to go is a life saver.

Nourish Bowl

I like to think of this lunch recipe as a “nourish bowl”, AKA everything in it is incredibly healthy, delicious, and just sets your taste buds and body up for success.

Quinoa is one of the best sources of good carbohydrates you can think of. It’s a great source of fiber, has a little hint of protein, and It’s also gluten free for all of my gluten free peeps. It’s also one of those low-glycemic index carbs, which means it will digest nice and slowly in your body and keep you perfectly satisfied.

Load this salad up with some simple prepped chicken breast, add some avocado for deliciousness as well as a source of healthy fats. And a special ingredients you may not have thought of…, orange. Giving the salad a perfect hint of sweet to compliment the salty. Team sweet and salty over here.

Make in advance

This cold quinoa salad is incredibly ideal for on the go lunches. You can mix everything together in advance and pack a portion up for your lunch.

*Pro tip: I would recommend adding the avocado individually each day so that it does not get too brown if you are eating this salad throughout the week.

Adding Volume

Last but not least, I love to add some extra green to this salad by serving the quinoa salad over a bed of crunchy romaine lettuce. Or, even chopping your lettuce up nice and small and mixing it into the salad itself. The romaine lettuce compliments all of your other delicious ingredients in the quinoa salad!

Mango Chicken Quinoa Salad

Prep time: 30 minutes Serves: 4-6 lunch size portions

Ingredients

  • 1 cup uncooked quinoa
  • 1 tbsp olive oil
  • 4 small boneless skinless chicken breasts, cubed (thighs work too!)
  • 1 1/2 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp each salt & pepper
  • 2 large oranges, segmented and cut (or 1-2 mangos peeled and cubed)**
  • 1 large avocado, cubed
  • optional: 1/2 cup cooked edamame
  • optional: 1 cup fresh cilantro
  • Optional: desired amount of romaine lettuce

*Switch it up a little by swapping the mango for oranges for a more citrusy quinoa salad!

Dressing

  • 4 tbsp lime juice
  • 2 tbsp soy sauce
  • 1 tablespoon olive oil
  • 1/2- 1 tbsp honey*

*Add less or more honey to taste!

**I have done this exact recipe except switched out theoranges for mango! Making little switch ups like this makes your lunches more fun and exciting!

If you have pre-cooked chicken already made up feel free to use that instead of making more!

Method

  1. Cook quinoa according to package. (Once fully cooked let cool)
  2. heat a large skillet to medium-high heat. Once hot, add olive oil to the pan followed by cubed chicken breasts. Season chicken with paprika, salt, pepper, and garlic powder. Cook for about 8-10 minutes until your chicken is fully cooked, stiring ocassionally.
  3. Once your chicken is cooked add to your prepared quinoa along with mango, edamame and cilantro. (I would suggest adding the avocado when you are eating, so if you are prepping this for the week, add your avocado each individual day.)
  4. Make your dressing my mixing all of the ingredients in a medium bowl together.
  5. Pour over quinoa salad and enjoy!
  6. Serve on its own, or over a bed of romaine lettuce.

Nutrition

Per 1 of 6 servings

Calories: 255 Total Fat: 10g Sodium: 400mg Carbohydrates: 27g Fiber: 5g Sugar: 6g Protein: 15g

Build a Salad

I am a hugeeeeee salad advocate. When I say I eat at least one big salad a day…, well I do. But rest assured that the last thing I am doing is eating a couple pieces of lettuce with some chopped tomato and store-bought fat-free Italian dressing. Reason 1: I am not a rabbit. Reason 2: talk about boring… I may not be artistic in my drawing abilities, but salads, that’s another story.

Since I have started university, I tend to resort to quick and easy meals throughout the week that serve one person. To do this, I don’t “meal prep” but instead “food prep”. I make a bunch of ingredients I know I will use throughout the week and then have easy access come meal time. I try to prep a couple sources of protein: chicken, tofu, shrimp, etc. A few starches: quinoa, rice, sweet potato. As well as some roasted/cooked/chopped veggies. Because again, easy access = easy healthy eating.

Salads have the potential to be one of the most satisfying meals when constructed properly. And how should you construct your salad you might ask? Basically, put whatever you want in it. I know, crazy concept right?

Below you will find a list of delicious and nutritious ingredients you can add to your delicious salad. Take this inspiration and let your mind run free. Enjoy this nutrient-dense meal and switch it up so you never get bored!

Your salad can take on really any style. From a taco salad to Asian fusion, to a classic green salad. It truly is your oyster.

I have included a little * next to all of my personal faves that always just hit the spot!

Build a Salad

Base – Greens
  • Kale
  • Mixed greens
  • Arugula *
  • Romaine lettuce
Starch
  • quinoa*
  • Sweet potato*
  • Rice
  • Wild rice
Protein
  • Chicken breast
  • Tofu/tempeh
  • Shrimp
  • Steak
  • Salmon
  • chickpea/black beans
  • edamame
  • Cheese: Feta, goat cheese, parmesan
Fruit
  • Strawberry/raspberry/blueberry/blackberry*
  • apple
  • grapefruit
  • pomegranate
  • persimon
  • Watermelon
  • Avocado*
Veggies
  • cucumber
  • fennel*
  • peas
  • Roasted zucchini/eggplant
  • shredded cabbage/carrot
  • Fresh herbs
Nuts, Seeds & Dried fruit

Almonds/Walnuts/pecans*

Pine nuts/sunflower seeds/pumpkin seeds

Cranberries/Chopped dates/Dried figs

Salad Dressing

Maple balsamic dressing

Sweet citrus dressing

Build it

  1. Now the building is up to you! Make a nice big serving for a group or whip up a perfect individual size to satisfy your soul.
  2. Add greens of choice to a bowl and toss with a couple tablespoons of dressing.
  3. The rest is pretty simple… Add as many or as few of the toppings you would like and mix it up, (or don’t) some people like mixing, and others don’t. I’m not here to tell you what to do
  4. Happy salad designing!

Peach Summer Salsa

I am a lover of all things sweet and savoury combined together.

So there is nothing like a refreshing taste of fruit made into a meal. From berries on salad, mango in spring rolls, pineapple on a chicken burger…, there are so many possibilities.

So with that, I give you the ultimate peach salsa to make for all your salsa purposes. Have this on your chicken tacos, in a burrito bowl, or just to dip some delicious corn tortilla chips into. You have got to try it out.

Serve this delicious dip up with my iconic guacamole recipe, and maybe make one of these delicious Mexican meals to go along with it!

Chicken Street Taco’s

Grilled Chicken Taco Bowls

Peach Summer Salsa Recipe

Yield: 2 cups Prep time: 10 minutes

Ingredients

  • 2 ripe peaches, finely diced
  • 2-3 mini or 1 large bell pepper, finely diced
  • 1/2 cup grilled corn
  • 1/2-1 cup finely chopped cilantro
  • Optional: 2 tbsp finely chopped red onion
  • 1 tsp salt & pepper, More to taste
  • 1 tsp garlic powder
  • Juice of 1/2 a lime

Method

  1. Prep your salsa ingredients by finely dicing peaches, bell pepper, cilantro, and grilling corn.
  2. Add all ingredients to a medium size bowl, including lime juice and seasonings. Mix together and refrigerate for 30 minutes up to 3 hours in the fridge to allow the juices to bind together.
  3. Enjoy!

Nutrition

Per one 1/4 of the recipe

Calories: 45 Fat: 0g Sodium: 675mg Carbohydrates: 10g Fiber: 2g Sugar: 6g Protein: 1.5g

Grapefruit, Avocado & Fennel Citrus Salad

What better represents summer than a fresh salad with your favourite mixed greens, tossed in a homemade dressing, and topped with all of the good stuff? Well, ice cream is a pretty good representer as well… Salad and ice cream it is!

Enjoy this salad as a side dish alongside your meal or make it a meal in itself by topping it with some prepared chicken, tofu, shrimp, scallops, or whatever your protein of choice may be!

Substitute

The beautiful thing about salads is that you are the artist. You can add or omit anything you would like from this recipe. I often like to think of a recipe as the starting block to creating your own masterpiece. That being said, this one is pretty much mastered lol.

Grapefruit, Avocado & Fennel Citrus Salad Recipe

Yield: 4-6 side dishes or 2 main dishes

Ingredients

  • Mixed greens of choice (6-10 cups of greens, no specific amount)
  • 1-2 grapefruits, peeled, segmented and thinly sliced
  • 1 large ripe avocado
  • 1 bulb fennel*
  • 1 tbsp olive oil/ olive oil spray
  • 1 tsp salt & pepper
  • Optional but HIGHLY recommended: Parmesan For topping

*If you wish to omit the fennel this salad will still taste delicious. However the extra step to incorporate this delicious ingredient is totally worth it.

Dressing

  • juice of 1/2 a grapefruit
  • 1 tbsp apple cider vinegar
  • 4 tbsp olive oil
  • 2-3 tbsp grainy dijon mustard
  • 3 tbsp honey or maple syrup

Method

  1. Preheat your oven to 400℉ to roast the fennel. (This can also be done on the barbecue!)
  2. Thinly chop and slice your fennel, place on a baking sheet, spray with olive oil or lightly drizzle olive oil on top. Crack salt and pepper on top.
  3. Place in oven and bake for 15-20 minutes. (If making on barbecue place in a barbecue baking dish and barbecue for 3-6 minutes)
  4. Make dressing by adding all ingredients in a mason jar and shaking to combine.
  5. Place mixed greens in a bowl and toss in dressing. (ONLY add as much dressing to desired liking. Depending on the size of your salad, you will most likely have extra for your salad the next day!)
  6. Top dressed greens with sliced avocado, roasted fennel, and sliced grapefruit.
  7. Add a few shaving of fresh parmesan on top if desired.
  8. Add a small crack of salt and pepper to finish it off!