The Wellness Quest

01/31/2024

Poke bowls have become very popular and have enough veggies for a full serving in your day! Here's a great poke bowl recipe:

Ponzu tofu poke bowl

Ingredients
1 tbsp ponzu sauce
½ tbsp rice vinegar
5g ginger, peeled and grated
1 tsp sesame oil
300g silken tofu
100g edamame beans
250g pouch cooked quinoa
100g radishes, sliced
2 carrots, peeled into ribbons
2 spring onions, finely sliced
2 small seaweed thins, crumbled
1 tsp sesame seeds

Method
STEP 1
Combine the ponzu, vinegar, ginger and sesame oil in a bowl. Pat the tofu dry using kitchen paper and tear into chunks, then gently toss in the ponzu mixture.

STEP 2
Pour some boiling water over the edamame and set aside for 2 mins before draining thoroughly and seasoning with salt.

STEP 3
Divide the quinoa between bowls and top with the edamame, radishes and carrots. Spoon over the tofu and drizzle over the remaining dressing before scattering over the spring onions, seaweed and sesame seeds.

Eat and Enjoy!

(Recipe: GoodFood)

01/31/2024

Are you working in an office setting and find yourself sitting for most of the day?
Here are some ideas for great ways to exercise your body while at work!

11/08/2023

Savory Oatmeal with Tomato & Sausage

Ingredients
2 teaspoons sunflower or canola oil, divided
1 ½ ounces fully cooked sweet Italian chicken sausage (1/2 link)
1 cup low-sodium vegetable broth
½ cup old-fashioned rolled oats
⅛ teaspoon salt
½ cup grape tomatoes, halved
⅓ cup packed fresh herbs, such as parsley and/or cilantro
½ cup packed baby arugula
1 tablespoon pine nuts, toasted (see Tip)
1 large lemon wedge
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Directions
Heat 1 tsp. oil in a small nonstick or cast-iron skillet over medium heat. Add sausage and cook until evenly browned, about 10 minutes.
Meanwhile, bring broth to a boil in a small saucepan over high heat. Stir in oats and salt; reduce heat to medium and cook, stirring occasionally, until the oats are tender and most of the liquid has been absorbed, about 5 minutes.
Thinly slice the sausage into coins. Stir the sausage, tomatoes, and herbs into the cooked oatmeal. Transfer to a bowl. Top with arugula and pine nuts; drizzle with the remaining 1 tsp. oil. Serve with lemon wedge, if desired.
Eat and Enjoy!
(Recipe by: eatwell)

11/07/2023

Kickstarting your liver function is of upmost importance to your health 🌟

Most of the time we don’t know our liver is compromised until it’s too late.

Some of the things that can cause damage to your liver are:
🚫 Alcohol consumption
🚫 Processed foods
🚫Chemicals in our cleaning supplies
🚫Air pollution
And more!

Tap Here to see how you can boost your liver health 👇

www.thewellnessquest.ca

11/07/2023

Egg Sandwiches with Rosemary, Tomato & Feta

Ingredients
4 multigrain sandwich thins

4 teaspoons olive oil

1 tablespoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed

4 eggs

2 cups fresh baby spinach leaves

1 medium tomato, cut into 8 thin slices

4 tablespoons reduced-fat feta cheese

⅛ teaspoon kosher salt

Freshly ground black pepper

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Directions
Preheat oven to 375°F. Split sandwich thins; brush cut sides with 2 teaspoons of the olive oil. Place on rimmed baking sheet; toast in oven about 5 minutes or until edges are light brown and crisp.

Meanwhile, in a large skillet heat the remaining 2 teaspoons olive oil and the rosemary over medium-high heat. Break eggs, one at a time, into skillet. Cook about 1 minute or until whites are set but yolks are still runny. Break yolks with spatula. Flip eggs; cook on the other side until done. Remove from heat.

Place the bottom halves of the toasted sandwich thins on 4 serving plates. Divide spinach among sandwich thins on plates. Top each with 2 of the tomato slices, an egg and 1 tablespoon of the feta cheese. Sprinkle with the salt and pepper. Top with the remaining sandwich thin halves.

Eat and Enjoy!

(Recipe by: eatingwell)

11/06/2023

Goddess Bowl 😋

Ingredients
1/2 lb. asparagus, ends trimmed
2 tbsp. extra-virgin olive oil, divided
kosher salt
Freshly ground black pepper
1 lb. boneless skinless chicken breasts
1 tsp. garlic powder
1 tsp. dried oregano
FOR THE DRESSING
1 c. mayonnaise
1 c. Greek yogurt
1 1/2 c. chopped basil leaves
1/2 c. chopped parsley
1/4 c. chopped chives (plus more for garnish)
1/4 c. lemon juice
2 cloves garlic, coarsely chopped
FOR THE BOWLS
4 c. cooked brown rice
1 avocado, sliced
1 c. halved cherry tomatoes

Directions

Step 1
Roast asparagus: Preheat oven to 425°. On a large baking sheet, toss asparagus with 1 tablespoon oil and season with salt and pepper. Bake until the asparagus is tender, about 15 minutes.

Step 2
Cook chicken: Heat remaining olive oil in a large skillet over medium heat. Season both sides of chicken with garlic powder, dried oregano, salt and pepper. Add chicken to the hot skillet and cook until golden and cooked through, about 8 minutes per side. Remove from heat and let rest for 10 minutes before slicing into strips.

Step 3
Make dressing: To a food processor, add mayonnaise, yogurt, basil, parsley, chives, lemon juice, and garlic. Pulse until smooth then season with salt and pepper to taste.

Step 4
Assemble bowls: Divide rice between 4 serving bowls. Top with avocado, cherry tomatoes, cooked chicken and roasted asparagus. Drizzle dressing over each bowl. Serve immediately.

Eat and Enjoy!

(Recipe by: delish)

10/31/2023

10/27/2023

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10/24/2023

Core exercises can improve your posture, make everyday activities such as bending or twisting much easier, reduce low back pain, and even improve your balance and lessen the risk of falling. Core w...