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

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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

Lemon Poppy Seed Bites by Genuine Health (No Bake)

Hi friends! Check out this Lemon Poppy Seed Bite recipe created by my friends at Genuine Health. I know I’ve preached about their amazing protein powder before….but I really wasn’t kidding. Also, I just tried their new chocolate protein powder. I shook it up with some almond milk….. and it was delicious just like that?! No need to add fillers and sweeteners. They sure know how to make great quality and tasty products.

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Ingredients:

  • 1 scoop fermented vegan proteins+ vanilla (vanilla Genuine Health protein powder can be found at Bulk Barn and Nutrition House)
  • ½ tsp poppy seeds
  • 1 lemon squeezed, and zest grated
  • 2 tbsp ground flax seed
  • ½ c coconut flour
  • ¼ c ground almonds (almond butter)
  • ¼ c ground pumpkin seeds
  • 2 tbsp maple syrup
  • 6 tbsp unsweetened vanilla almond milk

Coating:

  • ¼ c unsweetened coconut flakes
  • 2 tbsp poppy seeds

Directions:

1. Place almonds and pumpkin seeds in food processor. Pulse until  coarsely ground. Place in separate bowl off to the side.

2. Add coconut flour, flax seed, fermented vegan proteins+ and lemon zest to food
3. processor and pulse quickly to thoroughly mix ingredients.

4. Add in maple syrup, lemon juice, almond butter and almond milk. Pulse until doughy texture is achieved.

5. Mix in ground almonds, ground pumpkin seeds, and poppy seeds by hand and roll into bite size portions.

6. In separate bowl combine coconut and poppy seeds. Roll each bite in mixture to coat as desired.

7. Makes approximately 1 dozen. They freeze well and taste great when thawed 🙂

I also calculated the nutrition facts on their recipe for you:
Per 1 serving (recipe makes 12):
Calories: 87 calories
Fat: 5.1g
Carbs: 7.1g
Protein: 4.1g

Weekend Waffles!! (Nature’s Path Wildberry GF)

HAPPY SUNDAY! 

Due to the SNOW that has now returned to cover the ground….I needed some waffles this morning to cheer me up. I bought Nature’s Path Organic Buckwheat Wildberry Waffles for the first time…and fell in LOVE. They have many different flavours, homestyle, chia, ancient grains, etc. I love this product. No need to save these waffles for a “cheat day”.. with their amazing ingredients you can have them everyday! Nutrition facts: 9 whole grains, 2g protein, 5g sugar, 190 cals per serving (2 waffles) 

waffles GF

I topped my waffle with a bit of plain 0% vanilla yogurt, coconut chips, strawberries, and a drizzle of maple syrup. Another thing I love to do to add some extra protein is to spread almond butter or peanut butter on the waffle with a few slices of banana on top. Great fuel for the day.

Anyway, if you haven’t tried Nature’s Path waffles yet they are a must try. You can find them at FarmBoy, Sobey’s, Loblaws, etc. This company sells many great products such as granola bars, cereals, and breads too.

waffles GF 2

Taco Salad Bowls

Taco Salad Bowls

OH baby! These Taco Salad Bowls are drool-worthy and can be made in 20 minutes (if you don’t have to make them pretty and try to take nice photos of them LOL)

Makes 3-4 bowls (depending on how much chicken everyone wants):

Ingredients:
1 lb lean ground chicken
3 tbsp olive oil
1 clove garlic, crushed
1 1/2 tbsp chili powder
1/2 tbsp cumin
1 head of iceberg lettuce
1 red pepper, sliced
1 orange pepper, sliced
1/2 red onion, chopped/diced
1 1/2 cup frozen corn niblets
1 large tomato, sliced
1 large avocado
Salsa to taste
Plain 0% Greek yogurt to taste (a healthy alternative to sour cream).
As desired: Mary’s Gone Crackers to crumble on top
As desired: shredded marble cheese

Directions:
1. In a large skillet with 2 tbsp olive oil, put it on medium-high heat and cook the ground chicken. You should be mixing it regularly, add in the chili powder, cumin, and garlic. Mix until brown with no pink left throughout. (About ~15-20 minutes)
2. In a small skillet, saute the peppers and onion skin 1 tbsp olive oil (~7-10 minutes). Heat the frozen corn niblets in the microwave following package instructions.
3. Prepare your bowls:
Add the chopped lettuce on the bottom of the bowl, top with avocado, tomato,sautéed vegetables, corn, and chicken.
4. Add Mary’s crackers crumbled on top (a healthier alternative to tortilla/nacho chips) and add shredded cheese as desired.
5. Sauce it up with salsa as your topping and plain 0% greek yogurt!

 

Taco Salad bowl

I used my moms home-made salsa to top. I will be posting our family recipe for that very soon if you are a dare-devil and into the hard work of canning. It is delicious!

I hope you enjoy this recipe.

Until next time friends. xx