OPEN NOW! Did you know we have 24-hour access? Just ask!

Recipes

Freezer Pack Smoothies

Freezer Pack Smoothies

Super easy and super versatile, these freezer smoothie packs are great when you need a quick breakfast or an easy, nutritious snack STAT! I usually make at least a week’s worth on prep day and then never have to worry about making a poor food choice when my brain is...

High Protein Oatmeal

High Protein Oatmeal

This high protein oatmeal recipe is not only super simple and quick to prepare and makes for a great breakfast choice, but it also is a great pre or post workout snack. High in both carbs and protein, but low in fat, it provides your body with accessible fuel to...

Breakfast Protein Yogurt Bowl

Breakfast Protein Yogurt Bowl

This is a great quick portable breakfast option for those of you looking for a high protein, low fat meal that will help fuel you for the day ahead. It’s also great for those of us who like a bit of sweetness to start the day with minimal added sugar. Breakfast...

Chocolate Peanut Butter Cup Protein Shake

Chocolate Peanut Butter Cup Protein Shake

My kids love chocolate. I love chocolate. Pretty much everyone loves chocolate. The problem is that chocolate is generally high in sugar and fat and won’t propel you towards your health or fitness goals. The good news is that this smoothie will! Plus it tastes almost...

Mango Beet Breakfast Smoothie

Mango Beet Breakfast Smoothie

My favourite way to make this smoothie is to prepare a few smoothie packs ahead of time, which cuts down on prep time in the morning and provides you with another few days of pre-made breakfasts. I simply wash and chop fresh beets, pears, cucumbers, mangos and ginger...

Raw Strawberry Mini Cheesecakes

Raw Strawberry Mini Cheesecakes

These delicious strawberry cheesecakes required no cooking and are perfect for easy entertaining! Prep takes less than 10 minutes, then just pop them in the freezer to set! The addition of the pistachio ad cashew based crust adds an incredible depth of flavour and...

FLU Fighting Tea

FLU Fighting Tea

Flu season is here and it sucks for everyone. But it sucks even more if you are a parent of a sick child because it means in addition to your regular day job, you now also have to take on the roles of doctor, nurse, made-to-order chef, cleaner, massage therapist,...

Start Your Day Off Right Smoothie

Start Your Day Off Right Smoothie

Alas, I have to admit that my nutrition has slipped a bit lately. No word of a lie, it used to be stellar. Now, it’s just MEH, at best. I started a new job, I was travelling a lot, I fell in love with someone from the other end of town, then we moved in...

Creamy Chocolate Tahini Oats

Creamy Chocolate Tahini Oats

My kids love these Chocolate Tahini Oats and ask for them almost every morning, especially in the fall when the cool weather hits and our bodies start to crave warm comfort foods. Luckily, although they taste really decadent, they’re made entirely out of whole,...

Blueberry Cobbler Oatmeal

Blueberry Cobbler Oatmeal

There is nothing quite like starting off a crisp, cool fall day with a comforting bowl of perfectly cooked, creamy oatmeal topped with warm blueberries, melted white chocolate and toasted pecans. I know, it automatically makes your mouth water, doesn’t it?...

Homemade Protein Nut Butter

Homemade Protein Nut Butter

I got the idea for this recipe after seeing a gazillion instagram posts of incredible sounding and looking high protein nut spreads like Nuts n More or Buff Bake which taste incredible, but come at a high cost. So off to the kitchen I went, to try...

Apple Oats Protein Muffins

Apple Oats Protein Muffins

Now because I am sure someone is inevitably going to ask me for the macros, here they are. Each muffin has 137 calories, 19 grams of carbs, 4 g of fat, and 7g of protein. I usually eat one with a side of berries, or if I’m really active and on the go I’ll have two for...

Protein Oat Crepes

Protein Oat Crepes

When I lived in Vienna as a kid, we would take these long car trips across Europe and stop at the autobahn rest-stops. Now if you have never been to Europe, this may seem like no big deal other than the fact that you can drive as fast as you want. However, the...

Apple Cinnamon Flapjacks

Apple Cinnamon Flapjacks

It’s no secret that I am addicted to protein pancakes, and why shouldn’t I be? They are incredibly tasty, low in calories, high in fibre and protein and because they have a good balance of carbs, proteins and fats, they keep me full for hours. These are a great...

Breaded Tilapia With Roasted Parmesan Asparagus

Breaded Tilapia With Roasted Parmesan Asparagus

Fitness competitors eat a lot of asparagus and tilapia and for good reason. They are both low in calories, have anti-inflammatory properties, help boost immunity, and help reduce pain and inflammation. Asparagus is also a natural diuretic and an...

Cinnamon Maple Roasted Chickpeas

Cinnamon Maple Roasted Chickpeas

One of my clients recently asked me for a cinnamon roasted chickpea recipe, and since I am always on the lookout for healthy snacks for my kids, I was eager to oblige. I also really like that that roasted chickpeas are allergy-friendly and nut-free, so...

Turkey Apple Walnut Kale Salad

Turkey Apple Walnut Kale Salad

The salad below is an example of one of my favourite prep meals, because it doesn’t feel like you are dieting. As for how I make the roasted turkey breast, I actually buy mine pre-seasoned at Farmboy and simply follow cooking directions on the...

Healthy Egg Muffins

Healthy Egg Muffins

A client of mine recently asked me for a healthy baked egg muffin recipe and I realized I had never created one. So, I eagerly rushed to the kitchen to start creating! I was super excited when they turned out delicious on the first try! This just might be my new...

Banana Bread Pancakes

Banana Bread Pancakes

I get jealous when I see people eating pancakes. Especially those gigantic stack of pancakes topped with whipped cream and syrup! I keep having to remind myself that most pancakes are nothing more than a bunch of flour and sugar with a few eggs thrown in to bind...

Chocolate Protein Truffles

Chocolate Protein Truffles

This weekend I realized it is seriously impossible to complete my vegan chef certification and try to diet for a fitness competition at the same time. You would have thought I might have clued into this before, but I honestly believed that I could do both....

Lean French Toast

Lean French Toast

This morning we had planned a visit to the Cabane a Sucre aka the maple shack. This is basically a wooden shack in the middle of the woods where, come spring, Canadians flock to watch maple syrup being tapped and then proceed to eat a gigantic breakfast...

Peanut Butter Oat Cookies

Peanut Butter Oat Cookies

So I probably shouldn’t have made these. The diet-cardio combo leaves me with a ravenous appetite and I have to be careful with any cookies or banana bread or popcorn or chocolate or candy in the house. Case in point. Twenty large cookies were made an hour...

High Protein Blueberry Yogurt Mug Cake

High Protein Blueberry Yogurt Mug Cake

I’m always trying to create healthy dessert recipes that are high in protein and low in sugar to satisfy my sweet tooth. This mug cake takes the cake (why, yes, I thought that was funny). It tastes just like a yogurt cake and yet is much lower in...

Chocolate Lava Mug Muffin

Chocolate Lava Mug Muffin

Mug muffins are awesome. Lava cakes are awesome. Put them together using healthy ingredients and you have a super awesome recipe that is healthy and decadent enough to double as both a muffin and a cake! My girls absolutely adored this and begged me to let...

Coffee Peanut Butter Smoothie

Coffee Peanut Butter Smoothie

My daughter is the master genius behind this amazing smoothie. She created it while we were on vacation in South Carolina recently and I made her whip one up for me every single day we were there. I love that it satisfies your cravings for your morning cup of joe...

Acai Smoothie Bowl

Acai Smoothie Bowl

Acai smoothies are the best, we ate a tonne of them in Costa Rica. This was one of our favourites. Acai Smoothie Bowl Serves: 1  Prep Time: 5 mins INGREDIENTS Smoothie bowl base:1 pack of Tropical frozen fruit1 frozen banana 1/3 cup non-fat vanilla greek yogurt1 tbsp...