Serve up your protein with a side of roasted vegetables, salad and smashed potatoes to round out the meal and add colour. For a balanced meal, make ½ your plate come from vegetables, 1/4 starch and 1/4 protein.
Crispy Smashed potatoes
Crispy on the outside yet fluffy on the inside, these smashed potatoes provide the best of both worlds!
Ingredients:
5 medium size red potatoes
2 tbsp olive oil
Salt and pepper to taste
Directions:
- Preheat oven to 400F and line a baking sheet with tin foil.
- Wash and dry potatoes and poke a few holes in each with a fork.
- Place potatoes on a baking sheet and drizzle 1 tbsp olive oil and season with salt and pepper. Place in the oven and cook for 40 minutes or until soft.
- Remove tray from the oven. Use the bottom of a small pot and carefully crush the potato to slightly flatten it. Repeat this for each potato.
- Top potatoes with 1 tbsp of olive oil, salt and pepper. Place sheet back in the oven and roast for 10 minutes or until golden and crisp.
- Serve immediately.
Roasted vegetables
Ingredients:
1 head broccoli, chopped
1 orange pepper, diced
1 cup of cremini mushrooms, sliced
1 medium red onion, diced
1 tbsp olive oil
1-2 cloves of garlic, minced
Salt and pepper to taste
Directions:
- Preheat oven to 400F. Line a baking sheet with tin foil.
- In a large bowl, add all the vegetables, garlic, olive oil, salt and pepper. Gently toss all the vegetables to coat them evenly in oil.
- Place all the vegetables into a single layer on the baking sheet.
- Place into oven and cook for 15-20 minutes or until tender. Baking times may vary depending on the thickness of the vegetables.
I am a big proponent of adding more plant based foods into your diet, but meat occasionally can fit within a healthy diet. They key is choosing leaner cuts and keeping it to the appropriate portion of ~3oz or the size of the palm of your hand. H&F foods provided me with a sample of their 100% grass-fed beef which is delivered straight to your door. They also also provide organic lamb. They ensure all their animals are raised without the use of antibiotics, pesticides and hormones. Plus it is all locally sourced! Check them out at H&F foods for more information. (www.hffoods.ca)