BRUNCH FOR TWO!

Start your weekend on the right foot with a delicious, balanced breakfast. It will give you the energy you need for activities like running, biking, hiking or swimming. Even if you're not prone to physical activity on your day off, eating a balanced meal will help power you through errands and social events.

 Last weekend I made "Mexican Eggs" with a small green salad, fresh fruit and a non-fat latte. What are Mexican eggs you may ask?

2 eggs
1/2 cup egg whites
1/2 cup spicy re-fried beans (no fat, less salt: the western family brand is actually quite good!)
1/2 cup salsa - mmm...we used a mango salsa!
1/2 grated low fat cheddar cheese
- other great additions: bell peppers, corn, spinach and whatever veggies you need to use up!

Other breakfast/brunch options that I like include basic vegetable omelettes with a whole wheat english muffin or sprouted grain toast - always with fresh fruit!

I'm also a huge fan of whole grain pancakes. I actually use a mini-burger pan to make them, that's why they look like waffles! Normally I always recommend making them from scratch using whole wheat flour, oats, milk, eggs and a small amount of oil & sugar. However, I've recently discovered this mix from Costco - INN ON THE CREEK FOODS - 6 GRAIN PANCAKE & WAFFLE MIX. 80 cal for 1/4 cup dry, 3g fibre, 4g sugar (1 sugar cube) and only 5% or 115 mg sodium - which is pretty much unheard of for a pre-made pancake mix.

              WHO'S ALREADY LOOKING FORWARD TO WEEKEND BRUNCH?

Fruit of the Week: FRESH FIGS!

A personal goal that I have for myself is to try a new, different or seasonal fruit or vegetable each week. When shopping at costco, I couldn't resist the neatly packaged California Figs. Nutritionally figs are a good source of fibre, contain potassium and have a very pleasant sweet taste - similar to a strawberry crossed with a peach.

However, fresh figs are quite perishable and I had 20 large figs to use in 3 days. At 50 calories and 10 grams of sugar per fresh fig, there's only so many that you can eat raw! What's a girl to do with this many fresh figs? Here's a few ideas:

• Cut into bite size pieces and add to your salad

 - A nice addition to baby spinach, mini-bocconcini, fresh heirloom    
    tomatoes, celery and bell peppers

• Make a salad dressing or marinade

       - blend together 2 chopped figs, 2 parts (1/2 cup) balsamic vinegar, 

         1 part (1/4 cup) olive oil & 1 Tbsp mustard (*add water if thick)

• Fig & Oat Squares 

       - 1 1/4 cups porridge oats

       - 1/4 cup whole wheat flour

       - 1/4 cup agave syrup

                                                            - 1/3 cup becel margarine
                                                            - 1-2 tsp cinnamon
                                                            - 10-12 large fresh figs, chopped

      Heat oven to 350F. Cream margarine with agave syrup. Add oats, flour and cinnamon. If the mixture is too thick consider add a splash or 2 of water. Press mixture on the bottom of an 8x8 pan and spread chopped figs over the top and bake for 30-40 minutes. Alternatively, you could spray the bottom of the pan and add the figs first, and then the oat mixture on top.

Summer BBQ Ideas!

Canada Day marked the unofficial beginning of the summer and BBQ season. It's a time to get together with friends and family and share in some fresh tasty meals. BBQ'ing can be a great way to involve the men in the cooking process and save on some added fats. Don't waste your time on processed and salt saturated hot-dogs or fatty hamburgers. Opt for these lean options that provide heart healthy fats and will keep you're body in beach-ready shape.

Mains:

Grilled Wild Salmon Burgers
Top a whole wheat bun with 1/4 avocado, sweet chili, spinach and tomato slices

Mediterranean Chicken Kabobs:
Cube chicken breast and marinate in your favourite salad dressing or marinade - think greek feta & oregano or lemon, olive oil & rosemary. Thread cubed chicken on kabob and alternate with eggplant, zucchini & bell peppers.

Sides:

• Whole wheat pita wedges and hummus
• Raw veggies and bean dip
• Greek Salad

Dessert

• Sliced strawberries with lime, mint and a bit of sweetener (agave syrup)
• Angel food cake with fresh berries
• Fruit crumble with vanilla ice-cream