Coconut Chocolate Chunk Energy Bites

oat chocolate coconut

Ingredients (serves ~20 bites):

  • 1 ½ cup Quick Cooking Oats
  • ½ cup natural almond butter
  • 3 ½ tbsp maple syrup
  • 1 ½ tbsp coconut oil, melted
  • 3 tsp hemp hearts
  • ½ cup shredded unsweetened coconut
  • ¼ cup dark chocolate chunks, chopped
  • 1 tsp vanilla extract
  • ¼ tsp ground sea salt

Directions:

  1. In a large mixing bowl, combine oats and room temperature almond butter. Mix thoroughly.
  2. Add in the melted coconut oil. Mix thoroughly.
  3. Combine the rest of the ingredients with regular mixing. Fold in the chocolate chunks last.
  4. Roll in to bite-sized balls and store in the refrigerator.
  5. Enjoy chilled.  🙂

Easter Quinoa Crunch Bites

If you follow my instagram, I just posted a Instagram story making this recipe. Watch the clips and you will see how quickly you can whip up these Easter treats! They are simple and fast to prepare. So if you’re in a hurry, definitely try out this recipe for the weekend. They are always a hit with my family… we just add the mini eggs as a treat for Easter.

easter cookies 3

What you will need:

  • 2 Camino 55% chocolate bars
  • 1 1/2 cups GoGo Quinoa Puffed Quinoa Cocoa Cereal (or a puffed rice cereal)
  • 2 small bags of mini eggs
  • Optional: ground sea salt to taste (some of us love a little sweet and salty!)

Directions:

  1. In a small saucepan on low heat, melt the dark chocolate.
  2. While the chocolate is melting, add 1 cup of quinoa cereal to a large mixing bowl.
  3. When the dark chocolate is thoroughly melted, pour the chocolate into the mixing bowl.
  4. Mix the ingredients with a spatula until all of the quinoa is covered in the chocolate. Add your other 1/2 cup of quinoa and do the same thing.
  5. Set aside the mixing bowl. Chop up one small package of mini eggs.
  6. Add the crunched mini eggs into the bowl.
  7. Form into bite-sized cookies on a baking sheet lined with parchment paper.
  8. Using your other bag of mini eggs, add a mini egg on the top of each cookie.
  9. Chill in the freezer or fridge.
  10. When the chocolate has fully hardened, remove from the fridge, and enjoy 🙂

easter cookies

Lower stress, increase blood flow, improve your mood… Down Dog!

Yoga is a great way to get your blood flowing, increase body strength and flexibility. Adding a little yoga flow to your morning routine may help you lower your stress levels, increase overall mood, enhance your activities of daily living, and much more.

Downward dog is a beginner poses in yoga and is generally offered with an add on of one-legged down dog.  What are the benefits of downward dog and what does it target in your body?

downdog

Downward Dog:

·      Stretches the shoulders, hamstrings, legs, calves, hands, and arches of the feet

·      Strengthens the arms and legs

·      Energizes the whole body

·      Increase blood flow

·      May eliminate stiffness and back pain

·      It is a great pose to assess the whole body to see where you may have tension and where you need to focus your energy

downdog-extended-leg

One-Legged Down Dog:

·      Helps strengthen the arms

·      Stretches the hamstrings

·      Stretches the hip flexors

·      Helps develop balance

·      Increase blood flow

·      Works your core muscles for balance
Take a moment each day to centre in. Stop what you’re doing, relax, focus on your breath, and just breathe. Even for just one minute! A moment of mindfulness can change your mood for the rest of the day. Adding these poses into your day to stretch and assess your body can also play a large role in improving your mood.

Why should fibre be a priority in your diet?

Today’s food fact of the day’s spotlight is on fibre. I recently did a presentation in the community and was asked a lot of questions about fibre.. what is soluble fibre? what is the difference between soluble and insoluble fibre? How do I know what foods to eat? Well here is my short summary to understanding fibre. To begin.. fibre is FANTASTIC for our health.

blueberry-bliss-baked-oatmeal

Fiber can’t be broken down and absorbed by your digestive system. As fibre moves through your body, it slows digestion and makes your stools softer and easier to pass.

  • fibrous foods help create and maintain a healthy digestive system
  • bowel regularity  😉
  • have beneficial effects on blood sugars
  • play a role in heart health

What is soluble fibre? 

  • Absorbs liquid in our bodies (e.g. think oats soaking in water)
  • Plays the main role in lowering cholesterol
  • Helps to control blood sugars (glucose)
  • What foods does soluble fibre come from?
    • Some vegetables & fruits, lentils, legumes, beans, oatmeal, berries, nuts

What is insoluble fibre? 

  • Does NOT absorb water
  • Creates a healthy colon by keeping you regular!
  • What foods can you find insoluble fibre in?
    • seeds, skins of fruit, whole grains, brown rice, wheat bran, etc

Adult women (19-50years) need 25 grams of fibre per day and males of this age group need 38 grams per day. 

Try some of my recipes packed with high fibre ingredients: Blueberry Oat Pancakes , The Ultimate Trail Mix Cookie!Vegan/Vegetarian Quinoa ChiliTrail-Mix Energy BitesGranola CupsThe Healthy Oatmeal Chocolate Chip Cookie (Dairy Free)Blueberry Crumble Bars (Vegan, Dairy-Free, Gluten-free)

 

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

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.

 

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