The Health Hub

09/10/2025

09/09/2025

Food Prep=Life Prep

Taking a little time each week to prepare meals and snacks can help:
✅ Stay on track with healthier choices
✅ Save time on busy weekdays
✅ Reduce stress around “what’s for dinner?”
✅ Cut down on food waste and random takeout

This isn’t about being perfect. It’s about being prepared! Whether it’s full meals, chopped veggies, or just having a few go-to staples ready, food prepping makes life so much easier.

Have you tried food prepping before? What's your favorite thing to prep ahead?

05/03/2025

Grilled Beef Wraps with Bulgur and Yogurt Dip

Ingredients:

1 lb (450g) lean ground beef (or ground turkey)

1 small onion, finely chopped

2 cloves garlic, minced

1 tsp cumin powder

1 tsp paprika

1/2 tsp black pepper

1/2 tsp salt

6 small whole wheat tortillas or flatbreads

1 cup cooked bulgur wheat

1 small tomato, grilled

1 green chili pepper, grilled

1/2 cup plain Greek yogurt

1 tbsp lemon juice

Fresh parsley, for garnish

1–2 tbsp olive oil (for grilling)

Light tomato sauce for drizzling (optional: blend 1 tomato with a pinch of salt and pepper)

Instructions:

1- Mix ground beef, onion, garlic, cumin, paprika, salt, and pepper in a bowl until well combined.

2- Shape the meat mixture into small logs or patties.

3- Heat olive oil in a grill pan and grill the beef logs until fully cooked and nicely charred on the outside.

4- Warm the whole wheat tortillas lightly.

5- Wrap the cooked beef logs in tortillas and slice into bite-sized rolls.

6- For the yogurt dip, mix Greek yogurt with lemon juice. Set aside.

7- Grill the tomato and green chili until charred.

8- Serve the wraps on a plate, drizzle with light tomato sauce, and add a scoop of bulgur wheat, grilled vegetables, and yogurt dip on the side. Garnish with fresh parsley and enjoy a hearty, healthy meal!

Enjoy!😋

04/30/2025

Chicken Green Curry

Ingredients:

1 lb (about 450g) boneless, skinless chicken breast, cut into chunks

1 cup light coconut milk

1 cup low-sodium chicken broth

2 tbsp green curry paste (adjust to your spice preference)

1 tbsp avocado oil or olive oil

1 red bell pepper, diced

1 green bell pepper, diced

1 small zucchini, sliced

1 small onion, thinly sliced

1 clove garlic, minced

1-inch piece ginger, grated

1 tbsp fish sauce (or low-sodium soy sauce for a lighter option)

1 tbsp lime juice

Fresh basil leaves or kaffir lime leaves for garnish

Optional: Sliced chili for extra heat

Instructions:

1- Heat oil in a large pan over medium heat.

2- Sauté garlic, ginger, and onion until fragrant, about 2 minutes.

3- Add green curry paste and cook for 1 minute to release its flavors.

4- Add chicken chunks and stir to coat them in the paste. Cook for about 5 minutes.

5- Pour in coconut milk and chicken broth. Bring to a simmer.

6- Add bell peppers and zucchini. Simmer for another 7–10 minutes until the chicken is cooked and the veggies are tender.

7- Season with fish sauce (or soy sauce) and lime juice.

8- Garnish with fresh basil leaves or kaffir lime leaves before serving.

Healthy Tips:

- Serve with cauliflower rice for a low-carb version.

- Use light coconut milk to cut back on calories without losing creaminess.

- Add extra veggies like spinach, broccoli, or snap peas for more fiber

Enjoy!😋

04/26/2025

Gluten-free Pumpkin Carrot Quinoa Soup

Ingredients:

2 cups pumpkin puree (fresh roasted or canned, unsweetened)

2 large carrots, peeled and chopped (or 1 cup baby carrots)

1/2 cup cooked quinoa

1 cup cooked chickpeas (or canned, rinsed and drained)

1 small onion, chopped

2 cloves garlic, minced

1 tsp fresh ginger, grated

2 cups low-sodium vegetable broth

1/2 cup unsweetened almond milk (or any plant-based milk)

1 tbsp olive oil or avocado oil

1 tsp ground cumin

1/2 tsp ground turmeric

1/4 tsp ground cinnamon

Salt and pepper, to taste

Toppings (Optional but recommended):
Roasted baby carrots

Cooked chickpeas

Cooked quinoa

Fresh parsley or cilantro

Sesame seeds (white and black)

A drizzle of olive oil or tahini

Instructions:

1- Heat olive oil in a large pot over medium heat and add chopped onion, minced garlic, and grated ginger.

2- Sauté for 3–4 minutes until fragrant.

3- Add chopped carrots and cook for another 5 minutes, stirring occasionally.

4- Stir in pumpkin puree, ground cumin, turmeric, cinnamon, salt, and pepper. Cook for 2 minutes to bring out the spice flavors.

5- Pour in vegetable broth and bring to a boil.

6- Reduce heat and simmer for 15–20 minutes, or until carrots are soft and fully cooked.

7- Use an immersion blender to puree the soup directly in the pot, or carefully transfer to a blender and blend until smooth.

8- Return the soup to low heat and stir in almond milk and cooked quinoa. Simmer for another 5 minutes.

9- Taste and adjust seasoning if needed.

10- Ladle into bowls and top with chickpeas, roasted baby carrots, extra quinoa, sesame seeds, and fresh parsley or cilantro.

💡 Tips:

Add chili flakes or cayenne if you like heat.

Make it creamier by adding a spoonful of cashew cream or coconut milk.

This soup freezes well for meal prep!

Enjoy!😋

04/19/2025

Green Pea & Spinach Soup with Whole Grain Rolls

Ingredients:

2 cups green peas (fresh or frozen)

1 cup fresh spinach leaves

1 small onion, chopped

2 cloves garlic, minced

1 medium potato, peeled and diced

3 cups low-sodium vegetable broth

1 tbsp olive oil

1/2 tsp ground cumin (optional)

Salt and pepper to taste

Fresh pea shoots or herbs for garnish

Instructions:

1- Heat olive oil over medium heat in a pot. Sauté onion and garlic until fragrant and translucent.

2- Add the potato and sauté for another 3–4 minutes. Pour in the vegetable broth and bring to a boil.

3- Add peas and spinach. Cook for 10–12 minutes or until vegetables are tender.

4- Use an immersion blender (or regular blender) to blend soup until smooth and creamy.

5- Season with cumin, salt, and pepper. Simmer another 2–3 minutes.

6- Serve hot, garnished with fresh pea shoots or herbs.

Pair with warm whole grain bread rolls for a nourishing meal.

Enjoy!😋