Dark Chocolate Almond Oat Bark (Vegan + Gluten Free)

vegan dark chocolate oat almond

Ingredients: 

  • 1 cup packed/pitted dates, soften for 40 secs
  • 1/3 cup cashew milk (or milk of choice)
  • 1 cup gluten-free oats
  • 2 tbsp natural almond butter, softened
  • 2 tbsp shredded unsweetened coconut
  • ~3/4 cup dark chocolate melting wafers

Combine all ingredients except the dark chocolate in a Vitamix or food processor. Blend until evenly mixed. Spread into the bottom of a dish line with parchment paper. Spread it about 1/2 an inch thick. Put the dish in the freezer until bottom layer has hardened. 

Melt dark chocolate (~3/4 cup dark chocolate melting wafers). Remove the dish from the freezer. Spread dark chocolate on top. Put back in the freezer. When the dark chocolate has hardened they are ready to eat! 

Store in the freezer. Enjoy 🙂

Granola Cups

granola cups3

Ingredients:

  • 1/3 cup chopped mixed nuts, salted
  • ½ cup coconut
  • 1 ½ cup oats
  • 1 tsp cinnamon
  • Ground sea salt
  • ½ tsp vanilla
  • 4 tbsp honey
  • 1 tbsp natural crunchy pb
  • ¼ cup silk unsweetened cashew milk
  • 1 tbsp oil of choice
  • 2 tsp raw sugar

Directions:

1.     In a large mixing bowl, combine all ingredients except the oil and sugar.

2.     In a small skillet, heat the oil and melt the sugar.

3.     When completed, add this mixture to the bowl.

4.     Preheat the oven to 300F.

5.     In a greased muffin tin, begin to form your granola bowls using your hands or a spoon. Creating a caved in centre.

6.     When finished, bake in the oven for ~25-30 minutes until browning. Remove and let cool on the counter.

7. Serve with yogurt and fruit in the center…or however you desire 🙂

I choose to do plain greek yogurt, drizzled with honey and berries.

Single Serve Blueberry Pancake

Craving pancakes but trying to stay healthy? Cut the pancake mix and create your own personal pancake using ingredients your body will thank you for!

This recipe can be made using flour as a base OR protein powder…depending on what you are looking for.

blueberry pancakes

Ingredients (makes 1 large pancake): 

  • 4 tbsp spelt flour (I used One Degree Organics Spelt Flour) OR you can use 4 tbsp protein powder (I use Genuine Health’s Vanilla Vegan Protein Powder).. OR you can use any flour of your choice.
  • 2 tbsp large flake oats
  • 1 tsp vanilla extract
  • 1 tbsp plain greek yogurt (0% m.f.)
  • 2 egg whites (or 4 tbsp egg whites)
  • 1/4 tsp baking powder
  • Ground sea salt
  • 1/4 cup frozen or fresh blueberries.
  • 1 1/2 tsp coconut sugar

Directions: 

  1. In a large mixing bowl, combine all ingredients except the coconut sugar and mix thoroughly.
  2. In a medium-sized skillet, spray, add coconut oil, or your oil of choice to prevent sticking. Turn burner on to medium-high heat. Once oil melted, pour in your pancake mix.
  3. Sprinkle the coconut sugar on the top of the pancake while cooking.
  4. Once you begin to see bubbles on the top of the pancake and the bottom is cooked enough to flip, do so. (Cook for about 7 minutes each side – until browning)
  5. Remove from burner. Top your pancake with a dollop of greek yogurt, maple syrup, and fruit of choice. I like to melt frozen blueberries in the microwave to pour overtop (as seen in the photo).
  6. ENJOY!!

xoxo B

Puffed Quinoa Chocolate Protein Bites

Puffed Quinoa Protein Bites

Ingredients (~15 protein balls):

  •  44g (1 1/2 scoops) Genuine Health’s Vanilla Vegan Protein Powder
  • 16g (1/2 scoop) Genuine Health’s Chocolate Vegan Protein Powder
    ** You could use all of the same flavour – all vanilla or chocolate here. I just ran out of chocolate! Just make sure that you use a total of 2 scoops protein powder.**
  • 1 1/2 tsp of cocoa powder
  • 2 tbsp unsweetened shredded coconut
  • 1/4 cup natural almond butter
  • 1 1/2 cup almond milk
  • ~13 pitted dates, microwave with a little water (~2tbsp) to soften and mash until smooth consistency
  • 3/4 cup puffed quinoa (found at bulk barn)
  • 1/3 cup oats (I used Hilray Oats)
  • 1 tbsp (heeping) of natural peanut butter
  • 1/2 tsp honey
  • Pinch of ground sea salt
  • 1 tsp vanilla extract

In one large mixing bowl, combine and mix all ingredients thoroughly. Add dark chocolate chips at the end if desired. Roll into balls (drizzle with dark chocolate if desired) and store in the refrigerator until consumption.

Enjoy 🙂

Nutrition Facts (per 1 ball): 90 cals, 3g fat, 9g carbohydrates, 5g protein

Puffed Quinoa Bites 2.jpg

Mexi-Quinoa Bake

Mexi-Quinoa Bake

 

Ahh!! We all love one-dish quick and easy meals. Right? Especially if they’re healthy ones. This Mexi-Quinoa bake is healthy, quick, delicious, and has just the right amount of spice. This recipe uses ground chicken instead of the traditional use of ground beef. Quinoa instead of rice. Nutritional yeast to lower the use of cheese. AND non-fat greek yogurt instead of sour cream. SEE! It is so easy to make delicious dishes with healthy ingredients.

Mexi Quinoa Bake 2

Ingredients (makes 4 large servings):

1/2 cup uncooked quinoa
1 1/4 cup vegetable broth (or chicken broth)

1 lb ground chicken
1-2 tbsp olive oil
1 tbsp chili powder
1 garlic clove, crushed

1 orange pepper, chopped
1 red pepper, chopped
1 small red onion, chopped
1 large tomato, chopped
1/4 cup frozen corn niblets
1 garlic clove, crushed

Top layer:
1/2 tbsp chili powder
1 tbsp nutritional yeast (can be found at bulk barn)
1/4 tsp cumin
2 tbsp shredded marble cheese/cheese of choice

Toppings:
0% plain greek yogurt
Freshly chopped tomato
Chopped fresh cilantro

Directions:
1. In a small pot, bring quinoa in vegetable broth to a boil, lower the heat, then allow to simmer until cooked (~25 minutes). **Follow the regular quinoa cooking directions on package ..just replace the water with vegetable broth for extra flavour**. You can also use chicken broth too.

2. In a large skillet on medium-high heat, add olive oil and the ground chicken. Break up the chicken with regular mixing. Add in the chili powder and garlic.

3. While the chicken is cooking, prep your vegetables. Chop and dice and put in a bowl. You will add the veggies and more garlic to the chicken skillet when the chicken is fully cooked.

4. When the ground chicken is cooked thoroughly (no pink throughout ~20 minutes cook time), add your diced/chopped vegetables.

5. Saute veggies with the chicken on medium heat for about 7-10 minutes. Turn oven on to preheat at 350F.

6. When quinoa is fully cooked, pour it into the bottom of a casserole dish.

7. Add the chicken/vegetable mixture on top of the quinoa layer.

8. Add the last top layer – sprinkle the chili powder, nutritional yeast, cumin, and cheese evenly across the top.

9. Bake on 350F for ~17 minutes and broil for the last 2 minutes.

10. Top your dish with plain greek yogurt (healthy alternative to sour cream), tomato, and cilantro…..and ENJOY 🙂

Nutrition Facts: (per 1 LARGE serving):
375 calories
38 g protein
18 g fat
28 g carbohydrates

 

30-Day Ab Challenge

Morning friends! It’s almost May 1st. You know what that means? Officially a month until JUNE which means… SUMMER!

The population at the gym tends to increase over the month of May… why? Because everyone is scrambling to get their beach bod in check…am I right? I think so. I find I push my workouts a bit harder than usual knowing that summer is around the corner. I strongly believe that the “beach bod” is sustained by a healthy lifestyle and exercise regime ALL year round… but we all want to push a little harder right before summer hits. I’ve done this ab-challenge with myself multiple times around this time of the year. I thought I would share it with you. I usually add this ab routine onto the end of my usual workout.

REMEMBER: Do what works for YOU. For example, if you can’t do a plank position because it hurts your back…. swap it for a different ab exercise that works best for your body. Every one is different. These are some of my favourite ab exercises but, they may not be for you. Just follow the reps, slowly increase over the 30 days, and you will begin to strengthen your core for summer. You can divide the reps throughout the day if that works best for you as well. Every rep counts!

… so join me in the 30-day ab challenge! SUMMER HERE WE COMEEEEEEE

Last point: Abs are made in the kitchen. If you are not nourishing your body and eating well… you will not see results.

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Click here to download the PDF file: ab challenge

Mushroom Turkey Burgers (189 cals + 13.4 g protein!)

BBQ season is on its way!! (even though it might not look like it right now with that new batch of snow on the ground). I love bbq’ing even when it is cold out. Last night I created a new healthy turkey burger recipe so you can eliminate those box-bought burgers that are backed with ingredients… you can’t even pronounce.

Nutrition Facts per 1 burger patty: 189 calories, 2.5 g fat, 27.6 g carbs, and 13.4 g protein.

Mushroom Turkey Burg 3

For few calories you get high amounts of lean protein that will leave you satisfied after dinner.

Ingredients (makes 4 burger patties):
1 lb. lean ground turkey (you can use ground chicken if you prefer it)
1 tsp cumin
1/2 tsp basil
1 tsp garlic salt
1/3 cup red onion, chopped finely
2 cloves garlic, crushed
2 tbsp egg whites
2 tbsp brown rice flour
1/4 cup sauteed mushrooms

Directions:
1. Start with sauteing your mushrooms on medium-high heat in a skillet with 1 tbsp olive oil for ~7-10 minutes. When finished, set aside.
2. Mix all other ingredients thoroughly in a large bowl – you may need to use your hands!
3. Add mushrooms to the mix. Thoroughly distribute and mix.
4. Spread a sheet of tin-foil on the counter. Drizzle to cover it with olive oil (this is to prevent sticking).
5. Make 4 burger patties and set them on the tin foil.
6. Preheat the BBQ.
7. Cook the burger patties on the tinfoil on the bbq for about 15 minutes (flip to brown each side. Then move onto the grill when the outside layer of the burger is cooked enough that it wont fall through!
8. Brown each side. ~another 10 minutes. (Therefore a total cook time of ~25-30 minutes)
9. Voila! Check that there is no pink throughout and that they are fully cooked. Enjoy 🙂

Mushroom Turkey Burg

I usually eat my burger plain on a bed of lettuce and we served ours with a side kale salad. My dad however, topped his burger with gouda cheese, onion, and an egg bun and LOVED it.

Either way is absolutely delicious and these burgers are very filling.