The Plate Boutique aim to give you information and inspiration to make healthy eating a way of life. Healthy eating isn’t boring – it’s not all about salads! Healthy foods are good for us and can be delicious. If you’re not sure what healthy food choices are, or if you are already following a healthy, wholesome diet but need some new recipe ideas — we have gathered together our three favourite recipes including a flatbread recipe that can replace your usual pizza. Healthy eating means that you can eat desserts too, in moderation, so we’ve added a no-bake sweet treat to our list.
Marinated Grilled Chicken with Zucchini
This delicious dish is perfect for a busy weeknight dinner. If you want extra flavour, marinade the chicken the night before. This is a gluten free recipe and good for people living with diabetes or for those wanting to lose weight.
Prep Time: 1 hour (includes marinating time).
Juice of 2 clementine oranges (1/2 cup)
1 tablespoon olive oil
1 clove of garlic, minced
1/8 teaspoon ground Black pepper
1 pound boneless chicken breast tenderloins
2 medium zucchini, sliced into 1/2-inch circles
2 tablespoon olive oil
In a medium bowl, whisk together all the marinade ingredients. Place the chicken tenderloins in a large plastic storage bag. Pour the marinade over the tenderloins and coat well. Seal bag and refrigerate for 1 hour or overnight.
Spray the grill with cooking spray and preheat to medium-high. Place the chicken tenderloins on the grill and brush with any remaining marinade. Grill for about 4-5 minutes per side or until done.
Brush the zucchini with olive oil. Grill for 3-5 minutes per side. Serve the chicken tenderloins with zucchini rounds.
A year round recipe, and a reminder in cooler months of warm and sunny places is this meditteranean flatbread with olives, artichokes and roasted red peppers.
Use a pre-made wholewheat dough base and it’s likely that you won’t crave your usual high calorie pizza.
Prep time: 10 mins
Cook time: 15 mins
Total time: 25 mins
1/3 cup grape tomatoes, halved
1/4 cup black olives, halved
1/4 cup marinated artichokes hearts, chopped
1/4 cup roasted red peppers, chopped
4-5 cloves roasted garlic, minced
1 teaspoon lime juice
2 teaspoons fresh parsley
1 tablespoons olive oil
1 to 2 ounces feta
1/2 ball of pre-made pizza dough (enough for 2 people)
In a small bowl, combine tomatoes, olives, artichokes, roasted red peppers, garlic, lime juice, and parsley. Toss until well combined and set aside.
Preheat oven to 450˚. Roll the pizza dough out in a rectangle 8” by 12”. Transfer to an oiled or parchment covered baking tray.
Rub dough with olive oil and sprinkle the olive mixture evenly over the dough. Follow with feta, starting with 1 ounce, adding more as desired. Bake for 12 to 15 minutes until crust is crisp. Remove, cut, sprinkle with parsley and serve.
4 o’clock No-bake Energy Bites
Perfect for a sweet treat, start with all ingredients at room temperature.
1 cup lightly toasted old-fashioned rolled oats
3 tablespoons chia (or choose your own) seeds, ground in mortar & pestle
1/4 cup chopped chocolate (or chips)
3 tablespoons good maple syrup (or honey)
1 1/2 teaspoon vanilla extract
1/2 cup unsweetened, toasted coconut flakes
2/3 cup well-stirred peanut butter
sea salt to taste
Combine the oats, seeds, chocolate, maple syrup, vanilla, and coconut in a medium bowl. Add the peanut butter, and use your hands to work the ingredients together. Add a little more peanut butter if the mixture won’t stay in a ball shape or add more oats if the mixture is too sticky. Shape into balls by hand and arrange on a parchment lined baking sheet or plate. Refrigerate or freeze.
Makes two dozen energy bites.