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@theyasproject_

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‣ Healthy, family-friendly recipes
‣ Food • fitness • mom life
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📍Toronto, Canada

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Easy Air Fryer Tuna Melt

If you need a quick lunch that actually fills you up, make this tuna melt. It takes 10 minutes, uses ingredients you probably already have, and it’s SO good.

Crispy sourdough, melty mozzarella, a little crunch from the pickles and some heat from the hot sauce and chili flakes. Plus, you’re getting plenty of protein from the tuna and cheese, so it’ll actually keep you going through the afternoon.

Basically, when you’re hungry and don’t feel like making a whole thing for lunch… this is it. 😂
Save this one for a busy day!

Ingredients
▫️2 cans tuna, drained ▫️½ cup diced garlic dill pickles ▫️A spoonful of mayo ▫️Hot sauce, to taste ▫️Salt + pepper, to taste ▫️Sourdough slices ▫️Shredded mozzarella ▫️Chili flakes, to taste

Steps
1. Flake the tuna into a bowl.
2. Add the pickles, mayo, hot sauce, salt and pepper and mix it all together.
3. Pile it onto your sourdough and top with plenty of mozzarella.
4. Sprinkle with chili flakes and air fry at 400°F for 6–7 minutes, until the bread is crispy and the cheese is melty.

#tunamelt #airfryerrecipe #easylunch #highproteinlunch #easyrecipes by @theyasproject_

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12 days ago

Banana Chocolate Chip Muffins

When you’re down to a couple of VERY ripe bananas, make this your go-to recipe!

After some trial and error baking muffins with almond flour, I’ve finally nailed the ratios for the perfect texture. These muffins are soft, moist, naturally sweet and made with simple, wholesome ingredients.

We’re using almond flour, rolled oats and pure maple syrup, plus 3 eggs for a little extra protein and structure.

Ingredients:

▫️2 very ripe banana (about 1 cup mashed)
▫️3 large eggs
▫️1/4 cup pure maple syrup
▫️1/4 cup melted coconut oil or avocado oil
▫️1 tsp vanilla extract
▫️2 cups fine blanched almond flour
▫️1/2 cup rolled oats
▫️1 tsp baking powder
▫️1 tsp baking soda
▫️1/2 tsp cinnamon
▫️1/4 tsp salt
▫️1/2 cup chocolate chips

Steps:
1. Preheat oven to 350°F. Line a muffin tin with paper or silicone liners.
2. In a large bowl, mash the bananas until mostly smooth. Add the eggs, maple syrup, melted coconut oil and vanilla. Mix until well combined.
3. Add the almond flour, rolled oats, baking powder, baking soda, cinnamon and salt. Gently mix until just combined.
4. Fold in the chocolate chips.
5. Divide the batter evenly between the muffin liners. Add a few extra chocolate chips on top (optional). This should make approximately 10–12 muffins.
6. Bake for 20–24 minutes, or until the tops are golden and a toothpick inserted into the centre comes out clean or with a few moist crumbs.
7. Let cool in the muffin tin for 10 minutes, then transfer to a wire rack to finish cooling.

#bananachocolatechipmuffins #glutenfreemuffins #glutenfreebaking #easyrecipes #toddlerapproved by @theyasproject_

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15 days ago

One of my favourite moments from our wedding day. Walking back down the aisle together, feeling all the emotions… and then this kiss. 🦋

9 years married and so much life lived together since this moment. I love the life we’ve built, our beautiful family, and all the little moments in between.

Happy anniversary, my love. Here’s to everything we’ve shared and all the adventures still ahead. 🤍 by @theyasproject_

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24 days ago

High Protein Egg Roll in a Bowl
 This is one of my favourite go-to high-protein dinners that’s fail proof.  It’s got veggies, ground meet (you can use chicken, turkey, pork or beef) and edamame (extra protein! Yes!), a delicious sauce, and the best part, it’s ready and on the table in less than 20 minutes. It’s great on its own or served over rice or noodles. And toddler approved? You know it! My 3 year old goes to town!

Ingredients:
▫️1-2 lb ground chicken
▫️1 small onion  ▫️1 bag (14 oz) coleslaw mix ▫️1 cup carrot, shredded ▫️1 cup frozen edamame ▫️2 tbsp olive oil ▫️salt & pepper

Sauce (mix together):
▫️1/3 cup soy sauce ▫️2-3 tbsp maple syrup ▫️1 tbsp sesame oil
▫️1-2 fresh garlic gloves, minced (or garlic powder)
▫️1 tbsp fresh ginger, grated  ▫️Optional: chili flakes or sriracha for heat

Steps:
1. Heat olive oil in a large pan over medium-high heat. Sauté onion until fragrant. Add ground chicken, breaking it apart as it cooks, about 8 minutes. Season with a small dash of salt and pepper.
2. Add coleslaw mix, carrot, edamame, and sauce. Cook, stirring occasionally, until the veggies are crisp-tender, about 3 to 5 minutes.
3. Optional: Garnish with green onions and toasted sesame seeds. Enjoy as is or serve over rice or noodles.

#easydinnerideas #healthyrecipes #highproteinmeals #lowcarbmeals #glutenfreemeals by @theyasproject_

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a month ago

The Easiest Wrap Hack You’ll Ever Try

All it takes is a few simple ingredients and the easiest folding trick to make a seriously crave-worthy wrap. It’s quick, customizable, and perfect when you want something satisfying without overthinking it. 
Ingredients:

▫️Tortilla wrap
▫️Cooked ground beef
▫️Tomato, sliced
▫️Cheddar cheese, shredded
▫️Mushrooms, sliced
▫️Spicy mayo

Steps:
1. Cut a slit from the edge of the tortilla to the centre.
2. Add your ingredients to each quadrant.
3. Fold it over section by section to create a triangle wrap
4. Toast in a pan or air fryer until golden, warmed through, and cheese is perfectly melty and gooey.

Ground Beef Mixture: Heat a drizzle of olive oil in a large pan over medium-high heat. Add ½ cup chopped onion and sauté until soft and fragrant.

Add 1 lb ground beef and cook, breaking it apart as it browns. Season (to taste) with salt, paprika, chili powder, turmeric, and black pepper. Stir in 1 tablespoon of tomato paste and mix well until everything is evenly combined and the beef is fully cooked.

#tortillawrap #easymealideas #lunchinspo #dinnerinspo #easyrecipeideas by @theyasproject_

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a month ago

Dinner ready in 22 MINUTES? You’ve got my attention. 👀

This air fryer salmon bowl is an absolute winner and one of my toddler’s favourite meals. Bonus WIN!

The best part? Everything comes together in about the same amount of time it takes to cook the rice. While the rice is cooking, pop the salmon in the air fryer, steam your veggies, heat up the edamame and whip together a quick spicy mayo. Easy to make, easy to clean up and SO good.

Ingredients:
▫️1 large salmon fillet ▫️1 tbsp olive oil ▫️Chili lime seasoning @traderjoes , enough to generously coat the salmon ▫️1 cup @bensoriginalna Ben’s Original Whole Grain Brown Rice, cooked ▫️Broccoli florets ▫️1 carrot, cut into rounds ▫️1–2 cups edamame

Spicy Mayo: ▫️¼ cup mayonnaise ▫️About 1 tsp hot sauce, or to taste

Steps:
1. Prepare the rice according to package instructions. I used Ben’s Original Whole Grain Brown Rice, which takes about 20–22 minutes.
2. Add a liner to your @cosoricooks air fryer basket. Pat the salmon dry and place it on the liner. Drizzle with olive oil and generously coat with chili lime seasoning. Air fry at 400°F for 13–15 minutes, or until cooked to your liking.
3. While the rice and salmon are cooking, steam the broccoli and carrot rounds until they reach your desired tenderness.
4. Prepare the frozen edamame according to package instructions.
5. For the spicy mayo, mix about 1 tsp hot sauce per ¼ cup of mayo, adjusting to your preferred spice level.
6. Assemble your bowl with rice, salmon, broccoli, carrots and edamame. Drizzle with spicy mayo and enjoy!
A full dinner on the table in about 22 minutes. SAVE this one for a busy weeknight!

#airfryerrecipes #salmondinner #salmonbowl #easydinnerideas #highproteinmeals by @theyasproject_

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a month ago

Roasted Vegetable Tomato Soup  No broth. No cream. Just a whole lot of roasted veggies.

This might be one of the easiest homemade tomato soups I’ve made. I threw tomatoes, zucchini, bell pepper, carrot, sweet onion and a whole head of garlic into a baking dish with olive oil and a few simple seasonings, then let the oven do the work.

After roasting, the veggies released so much flavourful juice that I simply blended everything together. No broth or cream needed! The texture turned out perfectly smooth and creamy all on its own.

Easy, veggie-packed and SO cozy. And obviously, even better with a grilled cheese for dipping.

Save this one for soup season!

Ingredients: ▫️4 large tomatoes, quartered
▫️1 zucchini, roughly chopped
▫️1 bell pepper, roughly chopped
▫️1 large carrot, peeled and chopped
▫️1 sweet Onion, quartered
▫️1 whole bulb of garlic
▫️2-3 tbsp olive oil
▫️1 tsp paprika
▫️1/2 tsp salt, or to taste
▫️1/2 tsp thyme
▫️1/2 tsp oregano
▫️1/4 tsp fresh black pepper

Steps:

1. Preheat oven to 425°F.
2. Add the tomatoes, zucchini, bell pepper, carrot and onion to a large baking dish.
3. Drizzle with olive oil and sprinkle with paprika, thyme, oregano, salt and pepper. Toss everything together until well coated.
4. Slice the top off the head of garlic to expose the cloves. Place it in the baking dish and drizzle with a little olive oil.
5. Roast for 40–50 minutes, until the vegetables are soft, juicy and lightly caramelized.
6. Squeeze the roasted garlic cloves out of their skins.
7. Transfer everything to a blender, including all of those delicious juices from the baking dish, and blend until smooth and creamy.
8. Taste and adjust the salt and pepper if needed. Drizzle with some lemon juice (optional).

#tomatosoup #vegetablesoup #soupseason #easyrecipeideas #healthyrecipes by @theyasproject_

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a month ago

A yogurt bowl that tastes like dessert and actually keeps you full!

This combo is packed with protein, fibre and healthy fats, making it such a satisfying breakfast or snack. You’re getting protein and calcium from the Greek yogurt, fibre and omega-3s from the chia seeds, plus healthy fats and plant-based protein from the hemp hearts, almonds and peanut butter. The dates and cranberries add a little natural sweetness. And obviously, a few dark chocolate chips because BALANCE.   Add everything to a bowl, mix it up and enjoy!

▫️¾ cup Greek yogurt ▫️1 tbsp chopped almonds ▫️1–2 chopped dates ▫️1 tbsp dried cranberries ▫️1 tbsp hemp hearts ▫️1 tbsp chia seeds ▫️1 tbsp dark chocolate chips ▫️1 tbsp organic peanut butter 
#yogurtbowl #proteinbowl #healthyeatingideas #nutrientdense #easyrecipes by @theyasproject_

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a month ago

✨ BACK TO SCHOOL GIVEAWAY ✨

If you’ve been wanting to ditch the plastic snack containers and make the switch to stainless steel, this one’s for you!

We recently started using our @shopbareware snack box, and it’s quickly become one of those things we reach for EVERY DAY. It’s durable, easy to clean, and makes packing snacks for school, outings, or afternoons at home so quick and easy.

We love ours so much that I’ve partnered with @shopbareware to GIVE AWAY one of their 2-compartment lunch boxes to one of you! 🎉

And a little reminder that after-school snacks don’t need to be complicated. A few favourites packed into one snack box and you’re good to go. Ravioli, cucumber and bell peppers were on the menu here!

To enter: ✓ Follow @theyasproject_ and @shopbareware  ✓ Like this post ✓ Tag a friend in the comments and tell me your favourite snack to pack on the go!

Bonus entry: Share this to your stories and tag us!

Giveaway closed!

📍 Open to Canadian residents only.
🎉 Winner will be announced Friday, September 4. Good luck!

#backtoschool #backtoschoolshopping #kidslunchideas #kidslunchbox schoollunchideas by @theyasproject_

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2 months ago

Instant Pot Pulled Pork 🤤

Tender, juicy, fall-apart pork tossed in an easy homemade BBQ sauce and piled onto Hawaiian rolls with coleslaw and pickles. So easy and SO good. Save this one for later!

Ingredients
▫️2½–3 lbs boneless pork shoulder
▫️¾ cup water
▫️¼ cup apple cider vinegar
▫️1–2 tbsp olive oil, for searing

Spice Rub - See ingredients in comments section below

Easy Maple BBQ Sauce - See ingredients in comments section below

Steps
1. Cut the pork shoulder into roughly 2 x 2-inch pieces.
2. Combine the smoked paprika, garlic powder, onion powder, salt, cumin, pepper, chili powder, oregano, ground mustard, cayenne and brown sugar.
3. Sprinkle the spice mixture generously over the pork, tossing and rubbing it into all sides of each piece.
4. Heat 1–2 tablespoons of olive oil in a large pan over medium-high heat. Working in batches if necessary, sear the pork for about 2 minutes per side, until nicely browned. You can also do this directly in the Instant Pot using the Sauté setting to keep everything in one pot.
5. Pour ¾ cup water and ¼ cup apple cider vinegar into the Instant Pot. Add the seared pork pieces.
6. Secure the lid and cook on High Pressure for 60 minutes. Once finished, allow the pressure to naturally release for about 15 minutes, then carefully release any remaining pressure.
7. Transfer the pork to a large bowl or cutting board. It should pull apart very easily with two forks. Add a few spoonfuls of the cooking liquid back into the shredded pork to keep it juicy.
8. Add the ketchup, apple cider vinegar, maple syrup and Worcestershire sauce to a small saucepan. Stir together over medium-low heat for about 3–5 minutes, until warmed through and combined. Taste and adjust the maple syrup or vinegar depending on how sweet or tangy you like it.
9. Pour the BBQ sauce over the shredded pork and toss until everything is evenly coated.
10. Assemble on Hawaiian rolls and top with coleslaw and pickles. Brush the tops of the rolls with a little melted butter, then pop them under the broiler for 2–3 minutes, until lightly toasted and golden. Enjoy!

#easyrecipes #bbqpulledpork #pulledporksandwich #pulledpork by @theyasproject_

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2 months ago

Greek Salad with Chicken

This is one of those simple meals I come back to again and again, especially after a workout when I’m craving something fresh, filling and satisfying.

The chicken is lemony and flavourful, the salad is fresh and crunchy, and there’s really no need to overthink the measurements. Just grab a bowl and measure with your heart.

Save this one for the next time you’re craving something fresh and easy.

For the chicken:
▫️1 lb chicken breast, cut into chunks ▫️Juice of 1 lemon ▫️¼ cup olive oil ▫️1 tsp paprika ▫️1 tsp garlic powder ▫️½ tsp dried oregano ▫️½ tsp salt ▫️¼ tsp freshly ground black pepper

Add everything to a bowl and toss until the chicken is well coated. Let it marinate while you prep the salad, or longer if you have the time. Cook in a large pan over medium high heat, until golden and cooked through.

For the Greek salad, measure with your heart:
▫️Tomatoes, cut into chunks ▫️Cucumber, cut into chunks ▫️Kalamata olives ▫️Feta cheese, and don’t be shy with it ▫️A generous drizzle of olive oil ▫️A splash of red wine vinegar ▫️Dried oregano ▫️Salt and pepper, to taste

Toss everything together and top with the warm chicken.

#greeksalad #easychickenrecipes #postworkoutmeal #highproteinmeals #healthyrecipe by @theyasproject_

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2 months ago

We recently made the switch to a stainless steel snack box, and it goes everywhere with us! I love how durable it is, how easy it is to clean, and how perfect it is for packing snacks and lunches on the go.

If you’re looking for a new snack or lunch box for back-to-school season, check out @shopbareware ! Their 5-compartment bundles are currently on sale, and you can use code BW15 for 15% off all regular-priced items.

#stainlesssteellunchbox #backtoschoolshopping #lunchboxes #lunchboxideas by @theyasproject_

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2 months ago