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Lentil Licious

From Jasper Blake


  • Can of Annies Organic Lentils
  • Large onion
  • Coconut oil
  • Salt and pepper


  1. Saute a large onion with a table spoon of coconut oil; salt and pepper
  2. Rinse lentils and add them to pan
  3. Let warm and enjoy; serves 2

Finn’s “Hat Trick” kids snacks

Apple butter hockey stick slices

  • Peel Granny smith apple
  • Cut into quarters
  • 1/2 teaspoon of almond butter on each slice
  • Goes down in a couple bites and kids love it


Finns Power Slapshot Smoothie

1/2 cup of frozen blueberries
1 whole banana
1/2 cup of water
1/2 cup of almond milk
2 tablespoons of protein powder (brown rice, hemp or soy)

  • To a blender add all the ingredients
  • Blend until smooth, slurp it back and play some hockey!

Banana Puck Poppers

1 piece of sprouted grain bread- toasted
1 tablespoon of almond (or other suitable nut butter)
1 banana

  • Spread almond butter on the toast, cut toast into 9 equal sized squares (two length wise cuts, two width wise cuts).
  • Add one slice of banana to each square (hockey puck shaped). Easy bite sized portions that taste great!

Martin’s BBQ Asparagus Wrap

AKA the Pig Tree

1/2 pound organic prosciutto, slicedpig-spears
1/2 (8 ounce) package Neufchatel cheese (softened) or bowl or grated Gruyere cheese
12 spears fresh asparagus, trimmed

  • Spread prosciutto slices out
  • Spread Neufchatel or grated Gruyere cheese on slices
  • Wrap slices around 2 or 3 asparagus spears
  • Place on a BBQ for 10 minutes, rotating once after 5 minutes
  • Serve as an appetizer or a side dish

Kyle’s Favourite Recipe

Banana Berry Protein Smoothie

1 cup frozen berries (blueberries, raspberries, strawberries, black berries)
1 cup orange juice
1/2 cup plain yogurt
1/2 cup almond milk
4 tbsp. hemp protein powder
2 tbsp. flax seed oil
2 tbsp. hemp seed oil

  • I enjoy one of these smoothies daily, either after swimming or following my last workout of the day.

Jennie’s Favourite Recipes

Eating whole foods that bring a balance of micro and macro nutrients is critical.  Here are 2 recipes that Simon Whitfield’s wife makes and rank among his favourite foods.

Red Lentil Dal

1 Cup red lentils
1 small onion, finely chopped
2 garlic cloves, sliced
1 jalapeno chile, seeded and chopped
3 tbsp ghee
1/2 tsp turmeric
1 – 15 ounce can unsweetened coconut milk
salt to taste
2 shallots, sliced
1/4 tsp red pepper flakes
3 bay leaves
1 tsp mustard seeds

  • Wash the lentils in several changes of water.  In a saucepan over medium-high heat, saute the onion, garlic, and chile in 2 tbsp of the ghee for 1 minute. 
  • Add the turmeric, lentils, and 3 cups of water. 
  • Bring to a boil, then lower the heat and simmer, covered, until the lentils are soft, about 30min. 
  • Add the coconut milk and simmer for 5 minutes more, stirring occasionally.  Taste for salt and remove from the heat.
  • Heat the remaining ghee in a small skillet over high heat. 
  • Add the shallots, red chile. bay, and mustard.  Fry until the mustard seeds begin to turn grayish, about1 minute.  Stir this into the lentils and serve with hot rice.

Pork and Chipotle Tacos

2 pork tenderloin
2 tbsp olive oil
2 large onions, chopped
1 1/2 cups chopped cilantro
3 tbsp chopped canned chipotle chilies

12 5-inch corn tortillas
2 15 ounce cans black beans, rinsed, drained

1 1/2 cups chopped green onions
2 avocados, diced
purchased tomatillo salsa (or tomato salsa is a fine substitute)
lime wedges

  • Preheat oven to 350F.  Sprinkle pork with salt and pepper and bake 20-30 min (depending on thickness), until no longer pink inside.  Allow to cool.  Shred pork.
  • Heat oil in large skillet over medium-high heat.  Add onions; saute until tender, about 10min.  Add shredded pork, cilantro and chopped chipotle chilies with their sauce; stir until heated through.  Season with salt and pepper.
  • Preheat oven to 350F.  Wrap tortillas in foil, heat in oven for 10 minutes.  Stir beans in saucepan over medium-low until heated. Coarsely mash beans.
  • Arrange tortillas on work surface.  Spread mashed means over.  Top with pork. Sprinkle with green onions and avocados.  Serve with salsa and lime wedges.  Yum!