Sweet and Spicy Pineapple Hot Sauce

Habenero Hot Sauce | Sweet and Spicy

Some people looove hot sauce. I’m not one of those people. I am ok with spicy things, but I could take them or leave them, and rarely add hot sauce to my dishes. But when you have a big bag of habaneros that are quickly wrinkling up because you couldn’t resist grabbing them from the discount produce rack ($0.22 for so many peppers!), hot sauce seems like a good option.

I’d never made hot sauce before, but it’s actually super easy: wash, chop, blanch, toss, blend, pour, enjoy. The hardest part is getting through it all without crying and coughing once all that spiciness gets all up in the back of your throat, but pro tip: leave the kitchen while your fiancé takes care of the rest.

This habanero chili hot sauce, based on Pepper Joe’s Island Hot Sauce recipe, became Sweet + Spicy Pineapple Hot Sauce out of pure necessity. We ended up with nearly a half gallon of mega-spicy just-a-dab’ll-do hot sauce. We were planning on freezing a lot of it anyway, but we really didn’t need a 10-year supply of hotter-than-hot hot sauce, so I googled ways to bring down the heat.

Adding a big can of crushed pineapple seemed like the most delicious option. So rather than a 10-year supply of hot sauce, we have a large quantity of Sweet + Spicy Pineapple Hot Sauce that we can use a lot more liberally. So far, I’ve enjoyed it tremendously on my scrambled eggs, baked fish and pork chops.

Breakfast Burrito with Sweet and Spicy Hot Sauce | Pineapple + Habenero PeppersHomemade Hot Sauce | Sweet & Spicy

Sweet and Spicy Pineapple Hot Sauce
 
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Ingredients
  • 8-10 habanero chili peppers
  • 1 onion, chopped
  • 1 carrot, chopped
  • 3 cloves garlic
  • ½ tbs salt
  • 2 tsp black pepper
  • 1 lime, juiced
  • ½ cup white vinegar
  • 1 can crushed pineapple
Instructions
  1. Bring 4 cups water to a boil over high heat
  2. Cut peppers in half and remove seeds (avoid touching eyes after handling peppers)
  3. Blanch peppers in boiling water for 30-40 seconds, remove from water
  4. Add onion, carrots and peeled garlic cloves to water and cook until soft
  5. Add all ingredients to blender and blend until smooth
  6. Store in a glass jar or bottle in fridge, or freeze in batches

Homemade Hot Sauce | Sweet & Spicy Habenero Peppers

High Protein Biscotti for a Healthy Breakfast or Snack!

high protein biscotti

What inspired this high protein biscotti? I work in an office, and out of habit and boredom, I’m a frequent snacker. I try to bring a big variety of healthy snacks to munch on throughout the day, but by the time 3pm hits, Starbucks treats are calling my name. Since 400 calorie muffins aren’t doing anything to help me achieve my weight loss goals, I know I need to find a way to kick that habit.

I’ve been logging my food on MyFitnessPal.com for nearly two months now, and I’ve noticed that my daily protein intake is quite low, often at only 40-50 grams per day, which is less that half of what I really need. No wonder I’m always snacking, right?

I was pretty surprised to see this, since I already drink protein in my smoothies, eat fish and chicken often, and snack on nuts. It’s still not enough! I’m going to be making a big effort for the next few weeks to double my protein intake to find out if I’m left feeling more satisfied and less snacky.

So while I find myself craving carby snacks like those 400 calorie muffins, protein has greater satiating power, meaning it keeps you feeling full longer. Since a cup of protein-packed cottage cheese doesn’t exactly seem that appealing when my afternoon munchies hit, I decided to arm myself with a higher protein baked good. I’m working towards progress, not perfection!

To help me along my journey, I made a batch of biscotti to enjoy at work each afternoon along with a big mug of herbal tea.

With double the protein for half the calories, a couple pieces of this High Protein Biscotti should help keep me full longer than my go-to muffin.

quinoa-flour

High Protein Biscotti
 
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Serves: 10
Ingredients
  • ¾ cup (28g), quinoa flour
  • ½ tsp baking powder
  • ½ tsp ground cinnamon
  • pinch of sea salt
  • 1 whole egg + 1 egg white
  • 3 tbs maple syrup
  • 1 tbs melted coconut oil
  • ½ tsp vanilla extract
  • 1 scoop (30 g) Vega Protein & Greens Vanilla protein powder
  • Mix-ins: ½ cup mixed nuts and dried fruit
Instructions
  1. To make quinoa flour, rinse well and spread in thin layer on an ungreased baking sheet
  2. Bake in a pre-heated 350F oven until dry and lightly toasted, about 15 minutes, remove and allow to cool before grinding in a coffee grinder or blender
  3. Pre-heat oven to 325F
  4. Add dry ingredients to a large bowl and mix to combine
  5. In a separate bowl, combine eggs, maple syrup, melted coconut oil and vanilla extract and beat gently
  6. Add wet ingredients to dry mixture and mix
  7. Stir in desired mix-ins
  8. Form dough into a long log (approx 4"x12"x1.5") on a non-stick baking mat or lightly floured baking sheet
  9. Bake for 25 minutes, remove from oven an allow to cool before slicing on an angle (approx. 10 pieces)
  10. Bake on each side for 15 minutes, until browned
Nutrition Information
Calories: 103 kcal Fat: 4 g Carbohydrates: 11 g Sugar: 5 g Sodium: 194 mg Fiber: 1 g Protein: 5 g Cholesterol: 19 mg

Based on Protein Powered Breakfast Biscotti from Powerhungry.com.

biscotti-high-proteinDo you worry about how much protein you get? What are you favourite sources of protein?

Healthy Valentine’s Day Dessert: Sweet Potato Chocolate Mousse

Valentines Day Sweet Potato Chocolate Mousse

We don’t really have Valentine’s Day plans this year, so I think we’re just looking forward to a nice relaxing long weekend at home. We’ve been so busy with work and life and wedding planning that it will be great to just have a few days of absolutely nothing except for quality time with my love and my Netflix.

For Valentine’s Day I do like to pull out all my heart-shaped cookie cutters, molds and dishes for romantic brunch for two: heart-shaped fried eggs, heart-shaped pancakes and heart-shaped toast. Nothing says romance like heart-shaped bacon.

For the occasion I’m sharing this dorky but sweet picture that we took when we stumbled upon some wedding decor while out on a stroll last fall. Might have to save this one for our wedding slideshow!

jill and mike

And now I’ll leave you with this healthy Valentine’s Day dessert, which is totally the type of dessert that is absolutely delicious when you’re trying to watch your weight, but still want to enjoy a little Valentine’s Day indulgence. Do it for love!

Wishing you all a weekend full of love and chocolate! <3

Sweet Potato Chocolate Mousse
 
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This healthy chocolate mousse is made with a surprising ingredient: sweet potato!
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Serves: 2
Ingredients
  • 2 sweet potatoes, chopped
  • ¼ cup raw cacao powder
  • ¼ cup almond milk
  • ⅓ cup honey
  • ⅛ tsp salt
Instructions
  1. Add chopped sweet potato to a small pot and cover with water
  2. Bring to a boil, reduce and cook until tender, about 6 minutes
  3. Drain, set aside and allow to cool completely
  4. Combine all ingredients to a food processor and process until smooth
  5. Refrigerate and serve chilled

healthy valentines day dessert

Sweet Potato Noodles

sweet potato noodles

It’s winter and it’s cold and it’s dark and it’s the time of year when I look for comfort in big bowls of hot and saucy pasta. But it’s also the New Year and only a couple weeks into January so it’s way too early to be giving up on those New Year’s resolutions, right? Eat healthy, eat less chocolate, hit the gym, all of that. Well thank goodness for my spiralizer because with these Sweet Potato Noodles I can dig into a great big bowl of pasta for only a fraction of the calories.

While I’ve been obsessed with my spiralizer for quite some time now, this is actually the first time I tried spiralizing sweet potato. So quick, so delicious. I tossed in a handful of edamame, which made this extra filling, but these sweet potato noodles can be dressed up in a million different ways, just like regular pasta. They’re even the perfect, healthy base to balance out that favourite heavy meat or rich cream sauce.

sweet potato noodles

Sweet Potato Noodles
 
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Serves: 2-3
Ingredients
  • 2 sweet potatoes, peeled and spiralized
  • ½ Spanish onion, chopped
  • ½ cup edamame
  • 1 cup marinara sauce
  • ¼ tsp cayenne pepper
  • ½ tsp oregano
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 tsp rosemary
  • sea salt, to taste
  • 1 tbs olive oil
Instructions
  1. In a small pot, bring water to a boil and add frozen edamame, cook for 4-5 minutes, strain
  2. Heat oil over medium heat in a large pan
  3. Add onion and sweet potato and saute until tender, about 7-10 minutes
  4. Add marinara sauce, cooked edamame and spices

sweet potato noodles