#spring mix + kale + apples + blueberries + green onion + feta + balsamic. and some tortilla chips on the side

[wutheringheights78]

something i'm deeply committed to is eating a delicious salad in the summer

[gethealthy18-blog]

How to Make a Mason Jar Salad Bar (That Lasts All Week!)

New Post has been published on http://healingawerness.com/news/how-to-make-a-mason-jar-salad-bar-that-lasts-all-week/

How to Make a Mason Jar Salad Bar (That Lasts All Week!)

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When you’re trying to eat a healthier diet, variety is key. One of my favorite ways to serve a wide range of colorful fruits and veggies (and healthy proteins) is in a salad! Now that the garden is back in action, we’ve brought back a fun and easy way to keep the fresh food flowing: a homemade mason jar salad bar we can eat all week.

How to Make a Mason Jar Salad Bar

Our salad bar approach keeps my family eating healthy foods even when there’s not much time to prepare anything. I bulk cook at the beginning of the week and chop, shred, grill, etc., all of the salad bar ingredients. Then I arrange them in glass containers (usually mason jars) into the refrigerator.

When it’s time to make lunch, we can just pull out our “salad bar” and create an easy lunch!

This also works well for little ones who can’t or won’t eat salad yet. Just let them choose a protein and a few other salad bar add-ons and they’re happy (no lettuce required!).

Once you’ve chopped up the protein and veggies (note: kids trained in knife skills really help with this step), you have two choices:

store them in containers or mason jars in the fridge and assemble when ready to eat

OR layer them in mason jars as you have a take-and-shake salad ready to go.

How to Layer a Mason Jar Salad (Very Important!)

Here are some ideas for what to keep in your salad bar. If you decide to pre-assemble your salads, follow this layering approach to keep everything crisp and fresh:

Wet ingredients (dressing, hummus, sauce, etc.)

Protein

Nuts/crunchy textures (like cabbage)

Berries or fruit

Lettuce always goes in last!

Shake when ready to eat!

Mason Jar Salad Components

The options are endless, but here are our favorite ingredients when making salads:

Lettuce

Lettuce is the base of most salads and offers a bit of bulk for a filling meal. Unlike sandwiches, the bulk in a salad (lettuce) is rich in nutrients and fiber and doesn’t cause the health side effects that bread can.

Here are some of my favorite lettuce mixtures:

Spring Mix – Grab organic spring mix from the grocery store or make your own by combining whatever baby greens you have growing in your garden. Spring mix works well in most salads.

Romaine – Chop or tear a few romaine heads. Romaine is great because it’s a good combination of soft and crunchy greens all on its own.

Mixed Greens – This mixture usually includes heartier greens like spinach, kale, mustard, chard, and other nutrient-dense greens. These are often good sauteed so if you have too many you can eat them that way as well.

Watercress – I love the crunch and slight bitterness that watercress adds to a salad.

Sprouts – Hands down one of the most nutrient-dense greens you can add, and you can grow them on your counter!

If you have a garden or a CSA share, use whatever salad greens you have available seasonally.

Protein

Adding some protein makes a salad go from a side dish to a main course. Here are some ideas for protein you can have available in your salad bar:

Hard-boiled eggs – Hard boil a dozen eggs (or more if you have a big family as I do). You can leave them in their shell until you use them or you can peel them and keep them in an airtight container. Slice just before adding to your salad.

Chicken – Bake or grill a few chicken breasts and cut into strips once cooled.

Steak – Grill a steak and cut into strips.

Sardines – Believe it or not… this is my personal favorite thanks to the health benefits!

Sliced ham, turkey, or roast beef – If you can find organic, nitrate-free sliced meats, they’re a great addition to a salad. Roll them (together or separately) and cut into 1-inch pieces before adding to the salad.

Sliced almonds or other nuts – Nuts add some texture as well as healthy fat and protein.

Shredded or diced hard cheeses – Grab some organic cheeses and shred or cube them at the beginning of the week.

Crumbled soft cheeses – These are easy to add to any salad. Just grab some, crumble, and go!

Bacon crumbles – Pan fry or bake a package of pastured bacon at the beginning of the week. Chop into bits and store for salads throughout the week.

Sliced almonds – Toast them with a drizzle of maple syrup and a pinch of salt to make them extra delicious!

These are just some suggestions to get your ideas flowing but you don’t necessarily need to make protein specifically for your salad bar. Leftover meat from dinner or tuna salad from lunch is also a great option!

I get most of my healthy proteins from a combination of local farmers, ButcherBox (chicken, steak, etc.), and Vital Choice (seafood).

Other Fixings

Once you have decided on your protein it’s time to add other fixings for a really exciting salad. Here are some ideas:

Fresh berries (great for getting kids to love salads)

Shredded or julienned carrots

Shredded raw beets or sliced cooked beets

Fermented vegetables – These are a great way to add a bit of tanginess and a digestive boost to a salad. Consider adding sauerkraut or other fermented veggies to your lunch.

Cucumber slices

Sliced bell peppers

Sliced mushrooms

Sliced red onion

Cherry tomatoes

Plantain chips (you can buy these made with coconut oil or make them yourself)

Fresh sliced fruit like apples

Dried fruit – Some ideas include: cherries, cranberries, blueberries, mango, strawberries, etc.

Olives – I like to have a variety of gourmet olives on hand like kalamata, manzanilla, and cerignola.

Artichoke Hearts – Some are packed in seed oils so be careful to find one that is packed in olive oil or water.

Avocado – Because avocado turns brown when exposed to air, it’s best to wait until the last minute to cut it. You can also make guacamole ahead of time instead (the onion and other spices help keep it green).

Fresh herbs – If you have an herb garden it’s easy to add some fresh herbs to your salad.

You don’t need to have all of these add-ins available every week. Pick a handful each week and consider rotating through the list for added variety.

Salad Dressings

Salad dressing adds flavor to bring the salad together, but it also provides important healthy fats which are necessary to get the most nutrients out of the vegetables.

If you’re in a hurry you can make a quick salad dressing just by sprinkling some oil and vinegar (and a pinch of salt) over the salad. If you’re on the run, add 1 part vinegar and 2 parts oil to a small container with a pinch of salt.

If you have a bit of extra time or want to make the dressing ahead of time, theses 7 healthy salad dressings are some of my favorites and can add a lot of variety to your salad.

5 Delicious Mason Jar Salad Recipe Combinations

It’s easy to come up with a tasty combination based on what looks good on any given day. But if you want a little more direction for a tasty combination, take a look at these ideas:

Southwest Salad

What’s great about this salad is that it doesn’t feel like a salad at all. With all of the southwest flavor, it tastes more like a deconstructed burrito.

Lettuce of choice

Steak or chicken strips

Tomatoes

Red onion

Avocado slices or chunks

Chopped fresh cilantro

Fermented salsa

Taco seasoning (toss chicken or steak in spices or just sprinkle on top)

For the dressing, try this healthy ranch dressing or use apple cider vinegar and olive oil with a pinch of taco seasoning.

Greek Salad

This salad is really easy to throw together and lasts a while in the refrigerator (or lunchbox!).

Romaine lettuce

Chicken or leftover greek meatballs

Kalamata olives

Cucumber

Tomatoes

Red onions

Feta cheese, crumbled

For the dressing, mix up some of my tangy greek salad dressing.

Cobb Salad

This salad is a great choice when you have a bunch of leftovers in the refrigerator. It’s versatile enough that you can add whatever you want and it still tastes great.

Romaine lettuce

Crumbled bacon

Hard-boiled eggs, sliced

Grilled chicken strips

Cherry tomatoes

Avocado, thinly sliced or chopped

Blue cheese, crumbled

Chopped chives

For the dressing, try this blue cheese dressing from 100 Days of Real Food.

Market Salad

This salad is exactly what it sounds like, a combination of vegetables that are available at the farmer’s market. This one will change with the season, but here’s a good starting point:

Mixed greens

Protein of choice

Sliced mushrooms

Cucumbers

Shredded beets

Artichoke hearts

Fresh parsley

For the dressing, a peppery balsamic vinaigrette is a great choice.

Fruit & Nut Tossed Salad

When you want something a bit different, this sweet salad is a fun choice. It contains fruits and nuts for a healthy but flavorful twist.

Spring mix

Chicken

Sliced almonds

Dried cherries

Mandarin orange slices

For the dressing, try something with a sweet and sour flavor. White wine vinegar, lemon juice, olive oil, and honey make a great dressing for a fruit-topped green salad.

Other Salad Ideas:

Healthy Lunches Start With Simplifying

I’m always trying to find ways to simplify life (like my cleaning routine) because simplicity makes room for what matters in life. These grab and go salads put what’s most important first (healthy food and more time for family), so this mason jar salad bar idea has been a huge lifesaver for me! I hope it’s a hit with your family too!

How do you make lunch easier? Any favorite salad ideas to share? I’d love to hear!

Source: https://wellnessmama.com/427354/salad-bar/

[morrisbrokaw]

Easy No-Cook Meals for Any Time of Day

It seems that almost everyone I talk to these days is struggling with how to put good meals on the table that doesn’t eat away at your precious free time. I’m right there with you! With less time on my hands, I find myself searching for quick and easy recipes that I can pull together for Joe and the kids from what already exists in our fridge and cupboard. In keeping every time of day in mind, here are a few of my favorite recipes for breakfast, lunch, and dinner together that are meant to be moldable. I like that you can add in what you like and take out what you don’t! Please share your favorite easy recipes in the comments below! I am all ears and need all the help I can get!

Breakfast:

Image from Pinch of Yum

Overnight Chia and Oats:

Recipe: 1 part milk of your choice, to 1/2 part oats, to 1/4 parts chia. Add all of that to a jar at night and it will be ready to eat in the morning! You can find your preferences for toppings, but a basic guideline it to add a sweetener, a fruit, and a crunch! Maple syrup, blueberries, and almonds; honey, strawberries, and granola; or cinnamon, mango, and coconut flakes are some of my favorites!

Image from Little Things

Pre-made Smoothies:

Prepping smoothie ingredients to freeze and blend in the morning is a great way to save time and money. Here is the basic recipe: 1/2 cup fruit, 1/2 cup veggies (double if they are leafy vegetables), 1 cup liquid, and a little sweetener if you want! Just freeze the solid foods and then add the liquids to a blender in the morning. My favorites are: blueberry, shredded beet, honey, almond milk and a little basil; mango/banana, kale, carrot, and coconut flakes; strawberry/banana, spinach, and orange juice (beware: this one doesn’t look as pretty but it tastes amazing!) The best part is: you can just put the smoothie back into the frozen jar for a chilled on-the-go smoothie!

Lunch:

Image from Daily Burn

Spicy Tuna Lettuce Wraps:

I like to use albacore tuna in a bag with plain greek yogurt instead of mayonnaise. To mimic the taste of mayo even more, add a pinch of salt! I mix that in a bowl with sriracha to taste. That’ll be the base of the wrap, and from there you can add whatever veggies you prefer! I like shredded carrot, avocado, and a little apple or grape! Put all of that into a big romaine leaf for a perfect lunch!

Image from Fraiche Nutrition

Blueberry-Broccoli Salad:

The core of this salad: spring greens and kale, chopped broccoli, blueberries, feta cheese, almonds, oil and balsamic vinegar. That’s it! Add more of what you love and less of what you don’t! Some other ideas if you love a super-loaded salad? Roasted sweet potatoes, finely chopping red onion or grilled chicken!

Dinner:

Image from The Londoner

Noodle-less Pad Thai

Zoodle. Heaven. I like to use a Veggie Bullet  to spiralize daikon, zucchini, and carrot as a base for this easy and healthy salad. From there, I like to chop up cucumber, green onion, snap peas, firm tofu, and cilantro to add to the mix. The sauce is pretty fluid and made to taste, but start with this base: sesame oil, soy sauce, sriracha, peanut butter (pro tip: use something like PB2 or another powdered peanut butter to make easily mixable, liquid peanut butter), ginger, lime juice, and honey. To make this, just throw it all in a jar and shake! Top with crushed peanuts or almonds and enjoy!

Pairs perfectly with a cold, citrusy beer!

Image from Keepin’ it Kind

Add-Anything Flatbread

Start with a store-bought flatbread (I like the ones from Trader Joe’s), And on top of that, the possibilities are endless. My favorite and easy way to dress it with a spread of avocado-hummus. Either store bought or blended with a can of chickpeas, 1 avocado, olive oil, mint, basil, and S&P. On top of that, I put a spread of cherry tomatoes, kalamata olives, (more) chickpeas red pepper, red onion, and feta or goat cheese. Another simple way to dress it is with the same hummus, mozzarella, sliced roma tomato, full basil and spinach leaves, and this Fini Balsamic Reduction with Fig.

You could bake any of these for ~10 minutes at 375, but in the spirit of no-cook meals, you don’t have to!

The post Easy No-Cook Meals for Any Time of Day appeared first on Wit & Delight.

Easy No-Cook Meals for Any Time of Day published first on https://workbootsandshoes.tumblr.com/

[guthealthglasgow]

Low Foodmaps

Vegetables and Legumes

Alfalfa

Bamboo shoots

Bean sprouts

Beetroot, canned and pickled

Bok choy / pak choi

Broccoli, whole – 1 cup

Broccoli, heads only – 1 cup

Broccoli, stalks only – 1/2 cup

Brussels sprouts – 1 serving of 2 sprouts

Butternut squash – 1/4 cup

Cabbage, common and red up to 1 cup

Callaloo

Carrots

Celeriac

Celery – less than 5cm of stalk

Chicory leaves

Chick peas – 1/4 cup

Chilli – if tolerable

Chives

Cho cho – 1/2 cup diced

Choy sum

Collard greens

Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob

Courgette

Cucumber

Eggplant / aubergine

Fennel

Green beans

Green pepper / green bell pepper / green capsicum

Ginger

Kale

Karela

Leek leaves

Lentils – in small amounts

Lettuce:

Marrow

Okra

Olives

Parsnip

Peas, snow – 5 pods

Pickled gherkins

Pickled onions, large

Potato

Pumpkin

Pumpkin, canned – 1/4 cup, 2.2 oz

Radish

Red peppers / red bell pepper / red capsicum

Scallions / spring onions (green part)

Seaweed / nori

Silverbeet / chard

Spaghetti squash

Spinach, baby

Squash

Sun-dried tomatoes – 4 pieces

Swede

Swiss chard

Sweet potato – 1/2 cup

Tomato – canned, cherry, common, roma

Turnip

Water chestnuts

Yam

Zucchini

Butter lettuce

Iceberg lettuce

Radicchio lettuce

Red coral lettuce

Rocket lettuce

Romaine/Cos lettuce

Fruit

Ackee

Bananas, unripe

Bilberries

Blueberries

Breadfruit

Carambola

Cantaloupe

Cranberry – 1 tbsp

Clementine

Dragon fruit

Lingonberries

Grapes

Guava, ripe

Honeydew and Galia melons

Kiwifruit

Lemon including lemon juice

Lime including lime juice

Mandarin

Orange

Passion fruit

Paw paw

Papaya

Pineapple

Plantain, peeled

Raspberry

Rhubarb

Strawberry

Tamarind

Tangelo

Meats, Poultry and Meat Substitutes

Beef

Chicken

Kangaroo

Lamb

Pork

Prosciutto

Quorn, mince

Turkey

Cold cuts / deli meat / cold meats such as ham and turkey breast

Processed meat – check ingredients

Fish and Seafood

Canned tuna

Fresh fish e.g.

Seafood (ensuring nothing else is added) e.g.

Cod

Haddock

Plaice

Salmon

Trout

Tuna

Crab

Lobster

Mussels

Oysters

Prawns

Shrimp

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

Wheat free breads

Gluten free breads

Bread:

Wheat free or gluten free pasta

Bread, wheat – 1 slice

Almonds – max of 15

Biscuit, savoury

Biscuit, shortbread – 1 only

Brazil nuts

Bulgur / bourghal – 1/4 cup cooked, 44g serving

Buckwheat

Buckwheat flour

Buckwheat noodles

Brown rice / whole grain rice

Chestnuts

Chips, plain / potato crisps, plain

Cornflour / maize

Crispbread

Corncakes

Cornflakes – 1/2 cup

Coconut – milk, cream, flesh

Corn tortillas, 3 tortillas

Crackers, plain

Hazelnuts – max of 15

Macadamia nuts

Millet

Mixed nuts

Oatmeal, 1/2 cup

Oats

Oatcakes

Peanuts

Pecans – max of 15

Pine nuts – max of 15

Polenta

Popcorn

Porridge and oat based cereals

Potato flour

Pretzels

Quinoa

Pasta, wheat – up to 1/2 cup cooked

Rice:

Rice bran

Rice cakes

Rice crackers

Rice flakes

Rice flour

Rice Krispies

Seeds:

Starch, maize, potato and tapioca

Sorghum

Tortilla chips / corn chips

Walnuts

Corn bread

Oat bread

Rice bread

Spelt sourdough bread

Potato flour bread

Basmati rice

Brown rice

Rice noodles

White rice

Chia seeds

Egusi seeds

Poppy seeds

Pumpkin seeds

Sesame seeds

Sunflower seeds

Condiments, Dips, Sweets, Sweeteners and Spreads

Aspartame

Acesulfame K

Almond butter

Barbecue sauce – check label carefully

Capers in vinegar

Capers, salted

Chocolate:

Chutney, 1 tablespoon

Fish sauce

Golden syrup

Glucose

Jam / jelly, strawberry

Ketchup (USA) – 1 sachet

Maple syrup

Marmalade

Marmite

Mayonnaise – ensuring no garlic or onion in ingredients

Miso paste

Mustard

Oyster sauce

Pesto sauce – less than 1 tbsp

Peanut butter

Rice malt syrup

Saccharine

Shrimp paste

Soy sauce

Stevia

Sweet and sour sauce

Sucralose

Sugar – also called sucrose

Tamarind paste

Tomato sauce (outside USA) – 2 sachets, 13g

Vegemite

Vinegars:

Wasabi

Worcestershire sauce – has onion and garlic but very very low amount making it low FODMAP

Dark chocolate

Milk chocolate – 3 squares

White chocolate – 3 squares

Apple cider vinegar, 2 tbsp

Balsamic vinegar, 2 tbsp

Rice wine vinegar

Drinks and Protein Powders

Alcohol – is an irritant to the gut, limited intake advised:

Coffee:

Drinking chocolate powder

Fruit juice, 125ml and safe fruits only

Kvass

Lemonade – in low quantities

Protein powders:

Soya milk made with soy protein

Sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants

‘Sugar’ fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation

Tea:

Water

Beer – limited to one drink

Clear spirits such as Vodka

Gin

Whiskey

Wine – limited to one drink

Espresso coffee, regular or decaffeinated, black

Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk

Instant coffee, regular or decaffeinated, black

Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk

Egg protein

Pea protein – up to 20g

Rice protein

Sacha Inchi protein

Whey protein isolate

Black tea, weak e.g. PG Tips

Chai tea, weak

Fruit and herbal tea, weak – ensure no apple added

Green tea

Peppermint tea

White tea

Dairy Foods and Eggs

Butter

Cheese:

Dairy free chocolate pudding

Eggs

Margarine

Milk:

Sorbet

Soy protein (avoid soya beans)

Swiss cheese

Tempeh

Tofu – drained and firm varieties

Whipped cream

Yoghurt:

Brie

Camembert

Cheddar

Cottage

Feta

Goat / chevre

Mozzarella

Parmesan

Ricotta – 2 tablespoons

Swiss

Almond milk

Hemp milk

Lactose free milk

Macadamia milk

Oat milk – 30 ml, enough for cereal

Rice milk – upto 200ml per sitting

Coconut yoghurt

Greek yoghurt, in small amounts

Lactose free yoghurt

Goats yoghurt

Cooking ingredients, Herbs and Spices

Herbs: Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme

Spices: All spice, Black pepper, Cardamon, Chilli powder (check ingredients, sometimes has garlic added), Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric

Oils: Avocado oil, Canola oil, Coconut oil, Olive oil, Peanut oil, Rice bran oil, Sesame oil, Soybean oil, Sunflower oil, Vegetable oil

Garlic infused oil – see recipe page

Onion infused oil – see recipe page

Asafoetida powder – great onion substitute

Baking powder

Baking soda

Cacao powder

Cocoa powder

Cream, 1/2 cup

Gelatine

Ghee

Icing sugar

Lard

Nutritional yeast

Salt

Soybean oil

[crossfit416]

New Post has been published on CrossFit 416

Short on Time? That's No Excuse.

I’ve decided to put together for you a list of Toronto’s best and healthiest take out restaurants that will help you stay on track while you’re on the go. These restaurants are scattered around the city so wherever you may be and wherever you’ve going, there’s an option for you.

IQ Food Co.

With multiple locations around the city and a few in the financial district, this is a great option for those running in between meetings who need a good pick-me-up.

http://www.iqfoodco.com/nutrition/

Location:100 King St. W 100 Wellington St. W 181 Bay St. 18 York St. 55 Avenue Road

What we’d order:

THE SPICY SALMON Oven roasted steelhead salmon, avocado, roasted sweet potatoes, shredded red cabbage, charred broccoli, pickled onions, organic microgreens, lime juice, spinach, brown rice, sriracha vinaigrette *This option is gluten free and also high protein with a great dose of Omega 3 to help with inflammation. *Ask for dressing on the side and dress with half the amount if you’re managing your fat intake

THE NOTORIOUS G.R.E. SMOOTHIE Spinach, kale, cucumber, parsley, celery, lemon juice, chia, coconut water + pineapple (pro tip: remove the pineapple if you’re looking for straight greens)

ADD A BOOSTER! PROTEIN (WHEY // VEGAN) |

For tracking purposes: add 1 tbsp olive oil to account for hidden fats potentially used to roast the potatoes or the salmon

Fresh Restaurants

Toronto’s original source for modern vegan food, made-to-order juice and organic, raw, cold-pressed juices and nut milks.

http://www.blogto.com/restaurants/fresh/

Location: 147 spadina ave.

What We’d Order:

PURE GREENS & PROTEIN Steamed kale, bok choy & swiss chard

, marinated tofu cubes & adzuki beans, toasted nuts, lemon and tahini dressing, dressing on the side *This dressing is high fat

. Ask for it on the side or simply sub with lemon juice and balsamic vinaigrette.

RADIANT KALE SMOOTHIE kale•romaine•spinach•apple•ginger•lemon•banana•raw almonds *Added Vega protein boost

Spark Fresh Bar

Spark, formerly Fueled Espresso and Fresh Bar, opened across from the Ossington subway station in place of an old convenience store. It offers commuters a bit of morning zing caffeine, fresh juice or smoothies, or stop by later in time for lunch and dig in to one of their rice boxes or hearty salads.

http://sparkfreshbar.ca

Location: 739 ossington avenue

What We’d Order:

CRUNCH BOWL Almond Lime dressing, carrots, fennel slaw, beets cucumber, tomatoes, pickled onion, smoked hummus, avocado, mixed nuts *add 1-2 eggs

*If you’re watching your fat intake, hold the mixed nuts, avocado or both. Dressing on the side.

BREAKFAST SMOOTHIE Oats, banana, peanut butter, cinnamon vegan protein agave, almond milk *add extra protein boost

  Flock Rotisserie and Greens

With multiple current locations and a couple new ones on the way, this is a fantastic choice for those who are looking for a great source of naturally raised, freeof hormone and antibiotic chicken.

http://www.eatflock.com

Locations: 330 adelaide st w 97 harbord st 67 richmond st 175 bloor st 661 university ave

What We’d Order:

POWER FLOCK

Romaine Hearts & Baby Spinach, Steamed Squash, Marinated Black Beans, Daikon, Pickled Onions, Shaved Brussels Sprouts, Soy Beans, Cilantro, Goji Berries, Crispy Chick Peas, Sunflower Seeds with Carrot/Ginger/Soy Bean/ White Miso Dressing *add chicken

On the side: Steamed Edamame * A great clean source of protein

Impact Kitchen

CrossFitters, Paleo lovers, this one’s for you. Impact Kitchen offered minimally processed, nutrient dense real food that’s paleo. They also offer lots of vegetarian, vegan and gluten free options. If you’re not following a paleo diet, Impact still offers great options providing you with balanced, wholesome meals on the go.

http://www.impactkitchen.ca

Location: 573 King St E, Toronto

What We’d Order:

BUILD YOUR OWN MACRO BOWL

Protein: steak or chicken or falafel or salmon

Greens: arugula or spinach

Carb: roasted sweet potato or quinoa or rice

Dressing: balsamic & olive oil or lemon & olive oil * dressing on the side – just balsamic hold the oil if you’re cutting fat

I also recommend checking out their collagen chocolate pudding. It’s nothing like anything I’ve ever had before and so delicious.

The Big Carrot

The Carrot Kitchen is The Big Carrot Natural Food Market’s new eatery and food service department. They are proud to serve our community fresh, local and organic dishes.

Daily our cooks create a healthy selection of fresh, innovative dishes with ingredients sourced from many local farmers and producers. They use organic ingredients when ever possible.

With a variety of dishes suitable for many specific dietary needs including vegan, vegetarian, paleo, made without gluten and/or dairy, there’s something for everyone.

In addition to traditional vegetarian dishes, theres a new  food service concept including:

Salad Bar, Hot Food Bar, Sandwich Bar, Taqueria, 4 daily soups and stews, Dozens of Grab & Go snacks and meals, Rotisserie Organic Chicken,Pastries and Desserts

https://thebigcarrot.ca/home/

Location: 348 Danforth Ave

  What We’d Order:

We’d go for a bowl filled primarily with greens and lean protein. Prioritizing nutrients and protein first will help keep you fuller, longer.  Thena carb source (roasted potatos, sweet potato or a half cup of a rice dish on the side, or a bean dish) with light balsamic dressing drizzled on top. Having access to a self serve salad bar provides you with tons of options but it’s easy to get carried away. Stick to simple foods so you know exactly what you’re eating.

The Goods

The Goods offers vegan, organic, gluten free and nut free options. They offer raw, paleo, low glycemic, sugar free, grain free, soy free options. Really, it couldn’t get cleaner.

https://thegoodsisgood.ca

Location: 1255 Dundas Street West

What We’d Order: THE DUWEST CHILI Spicy and hearty chili with tomato, peppers, spices, brown rice, black eyed peas, kale, corn, peas, celery, leeks and carrots *Black beans give you a good dose of protein while chili is the best for this time of year!

  XO Bisous

http://www.xobisous.com

Location: 60 Adelaide St. East, Toronto

What We’d Order: The frittata (subbed with egg whites, if available) The Harvest salad with addition protein and the vegan protein bar

The Grow Op

“This is the Grow Op. Where good juice isn’t bought, it’s grown. By farmers who produce better produce. The stuff nature intended. Because sometimes being better is just that simple“

http://www.thegrowop.ca

Location: 222 Ossington Ave Toronto

What We’d Order:

SMOOTHIE Pineapple/Spinach/Apple/Chlorella/Fresh Squeezed Orange Juice

*add 2x hemp protein for a boost

ZUCCHINI NOODLE SALAD raw zucchini noodles/ roasted almond slivers / green onion / sesame seeds / cilantro / baby spinach/ vegan bean ball / house made almond butter dressing *tip: for extra protein, ask for falafel balls on the salad *for less fat, ask for dressing on the side

Garden Gangsters

Previously called Evolution Food Co. you can walk in or Uber Eats from these guys providing you with anything from acai breakfast bowls, breakfast toast, salad bowls and smoothies.

  http://gardengangsters.com

Location: 12 Market St. 171 East Liberty st. 127A

What We’d Order:

CORFU CRUSH BOWL Quinoa, greens, cauliflower, tomato, caramelized onion, sweet pepper, feta, mint, roasted bell pepper vinaigrette. *add chicken for protein

SAPPHIRE SOLACE OAT BOWL Overnight oats, vanilla almond milk, greek yogurt, vanilla bean, blueberry, blueberry drizzle. *(pro tip, add your own protein powder into the mix and make it a high protein breakfast)

The Basil Box

The place is for those of you who like OPTIONS! With multiple locations (and even more soon), and the ability to create your own dish, Basil box provides us with tons of fresh ingredients you can put together into your own custom dish.

http://www.thebasilbox.com

Locations: 351 Yonge Street 441 Queen Street West 410-466 Bathurst Street opening soon 200 Bay St, Toronto opening soon

What We’d Build:

Spring Mix

This nutrient-rich mix of baby lettuces, greens, and radicchio blends slightly bitter flavours with soft, tender leaves and crisp textures. It’s a great place to begin your box.

Sautéed Peppers

Red and green bell peppers sautéed with a pinch of salt and pepper. Classic and colourful.

Roasted Edamame

Garden-fresh edamame oven-roasted to bring out the full flavour of these tasty vegetables.

Lemongrass Chicken

Tender chicken, marinated daily with an exotic blend of lemongrass, garlic and coriander.

or

Chili Lime Shrimp

We cook our succulent shrimp with Sriracha chili sauce and fresh lime juice for shrimp with a bit of a kick!

Our Sweet Chili Lime sauce packs a punch. We combine chili peppers and fresh lime juice to bring some heat to our sweet sauce. *on the side

Pickled Veggies

This colourful blend of pickled carrots & daikon radish is refreshingly sweet and tart.

  We hope that the next time you’re on the go, you choose one of these TASTY and QUICK options.

  For more ideas on how to live a more healthy, balanced lifestyle while living a busy life, contact robyn@416lifenutrition.com to book your FREE consultation to chat all things nutrition and lifestyle.