Recipes

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...

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...

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...

This pudding is a super easy way to add a sweet dollop of protein to your breakfast bowl, pancake, crepes or oatmeal. Serve it atop the Breakfast Protein Yogurt Bowl or our High Protein Oatmeal... Enjoy! Chocolate Protein Pudding Serves: 2 Prep Time: 2 mins...

This is one of my favourite easy breakfast recipes that can be prepped the night before, Peanut butter, bananas, creamy oats, need I say more? You can add a mini peanut butter cup if you have the extra macros available. PB Banana Overnight Oats Serves: 2 Prep Time: 5...

These are soooo good and so easy to make as they only require fur ingredients. The hardest part is waiting for them to 'set' in the fridge because once you have tasted how amazing they are, you can't wait for them to be ready to roll (and pop into your mouth). But...

This is one of my vary favourite, portable, high-protein breakfast recipes. You can also add some nut butter or a crumbled Peanut Butter Energy Ball if you have extra macros to spare. Enjoy! Cottage Cheese Yogurt Bowl Serves: 2 Prep Time: 5 mins INGREDIENTS 2/3 cup...

Homemade peanut butter cups. No preservatives. No additives. Not too sweet. Not supper healthy either, but way better than the store-bought kind and made with dark chocolate to boot. The perfect once-in-a-while, after dinner treat. Keep them in the freezer so you...

This combination of carrots and mangos, especially when paired with the zing of fresh ginger, makes this one of the best tasting, most refreshing fruit an veggie smoothies I have tried. The added boost of a full days worth of vitamin A and C and a good dose of fibre,...

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...

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...

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 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,...

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...

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,...

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?...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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....

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...

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...

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...

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...