Salmon Skewers

Want a quick, easy, and HEALTHY bbq meal? Salmon a lean source of protein, high in omega-3 fatty acids. Omega-3 fatty acids play an important role in heart health.

Since summer is here, we are always looking for new ways to use the BBQ at dinner time. These salmon skewers can be made on the bbq or even in the oven if you do not have one.

Salmon Skewer 2

What you will need: 

  • 1 large salmon fillet (I usually get my salmon from costco.. or you can buy multiple smaller salmon fillets at your local grocery store. However, try to buy a thicker one for easier “skewer-ing”.)
  • 3-4 lemons, slices thinly into large coin shapes.
    Olive oil to drizzle.
  • Whatever spices you may like. I used a touch of paprika, chili powder, cracked ground pepper, cajun, and garlic powder.

Directions:
1. Create your skewers first using double skewers as seen in the picture. In between each salmon piece, place a folded lemon on the skewer.
2. Preheat the barbeque or oven while you begin to spice your skewers.
3. Drizzle the skewers with olive oil and add your desired spices.
4. BBQ or bake your skewers wrapped in tinfoil drizzled with olive oil. This will help to avoid sticking to the grill or loss of salmon.
5. Remove from the grill/oven after ~15-25 minutes. When your fish fillet begins to flake easily when touched with a knife or fork it is cooked and ready!
6. ENJOY!

I love to pair my grilled salmon with grilled asparagus. Especially local fresh Ontario asparagus.

Salmon Skewer1

Cake Batter Protein Bites (No-Bake)

Cake Batter Protein Bites

It’s not my birthday… or anyone’s birthday that I know of today… BUT cake batter never gets old. These little guys are a healthier swap for my favourite childhood activity….eating the raw cake batter.. AH!!! They are super easy to make and are no-bake. 

Ingredients (makes ~16 protein balls): 

  • 2 1/2 scoops Genuine Health Vanilla Protein Powder (THIS brand gives it the real good cake batter flavour.. however you can use other vanilla protein powders as well.)
  • 1 1/2 cup Unsweetened Silk Vanilla Almond Milk
  • 1/4 cup almond meal
  • 2 tbsp quick oats (I used Hilray Gluten-Free Oats)
  • 1/2 cup shredded unsweetened coconut
  • 1 tbsp natural almond butter, softened
  • 6 dates, pitted and mashed (microwave with 1 tbsp water for 40 seconds to soften and mash with a fork to make a paste)
  • 1 tsp vanilla extract
  • Pinch of ground sea salt (to taste)
  • 2 packets of stevia (you can swap this for 1 tbsp honey)
  • Add sprinkles as desired.
  • Directions: Microwave the dates with 1 tbsp of water for 40 seconds to soften them. This will make it easier to mash them into a paste. When they are done and fully mashed, begin to combine all ingredients into a large mixing bowl except the sprinkles. Once all ingredients are thoroughly mixed together, fold in the sprinkles. Roll into bite-sized balls and store in the refrigerator in a sealed container. Enjoy chilled! 🙂

Nutrition Information (per 1 bite sized ball): 70 calories per ball, 4g fat, 5g carbs, 4g protein  

Cake Batter Protein Bites2

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

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.

Lemon poppy seed bites.jpg
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

Brown Rice Crisp Granola Bars

Brown Rice Puff Granola Bars

These pretty little babies are gluten-free, refined sugar free… and technically if you want to remove the dark chocolate chips/drizzle (I think not) they can be dairy-free. YUM YUM YUMMMM.

Ingredients (Makes ~ 8-10 bars) :

1 1/2 cup Cocoa flavour Brown Rice Cacao Crisps Cereal from One Degree Organic Foods
1 1/2 cup Hilray Gluten-free oats
1/3 cup unsweetened flaked coconut
1/3 cup natural almond butter (from Farmboy)
1 tsp vanilla extract
3 tbsp natural honey
1/2 cup pitted dates, microwave for 40 seconds with 1 tbsp of water to soften, then mash
3 tbsp egg whites
1 tsp ground sea salt
1/2 cup dark chocolate chips (1/4 cup for in the mix + 1/4 cup for drizzle on top)

Directions:
1. Mix all dry ingredients in large bowl.
2. Preheat oven to 350F.
3. Microwave 1/2 cup of dates (7-10 pitted dates) for 40 seconds until softened. Mash thoroughly. Add to bowl.
4. Add the rest of the wet ingredients with thorough mixing. Add in 1/4 cup dark chocolate chips.
5. In a baking pan lined with parchment paper, bake for ~30 minutes until the edges are browning.
6. Melt the rest of the dark chocolate chips and drizzle on top of the bars once they are slightly cooled. Grind sea salt on the top and voila!
7. ENJOY 🙂

Nutrition Facts (per 1 serving): 180 calories, 10g fat, 5.3g protein, 21.7 carbohydrates.

**Tip of the day: Don’t be afraid of FAT on the label. If it is real food with REAL ingredients, the fat can be very beneficial to your health. We all need fat in our diet. Fat is essential to protect our body’s cells, is a primary source of energy  (especially in those who do endurance training), and unsaturated fats play an important role in heart health.**

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.

 

Trail-Mix Energy Bites

Do you ever hit a wall mid-afternoon? Looking for a quick pick me up to grab on the go and get you over that mid-day slump? Try my Energy Bite Cookies. With a mixture of nuts, raisins, oats, coconut, and much more… you will get a combo of healthy fats, natural sugars, and protein that will satisfy you until your next meal.
126 calories per serving + all the nutritional benefits!  

Trail Mix Energy Bite cookies

Ingredients: 
1 1/2 cup large flake oats (I use Hilray Gluten-Free Oats)
1/3 cup brown rice flour or flour of choice (I use One Degree Organic Foods flour)
1/4 cup baking powder
1/4 cup pecan halves
1/4 cup raisins
1/2 tsp cinnamon
1/4 cup shredded unsweetened coconut
1 tsp vanilla extract
1/4 cup unsweetened almond milk (I use Silk Unsweetened)
2 tbsp natural maple syrup
2 tbsp natural almond butter, softened
1 tbsp coconut oil, melted (Nutiva is my fav choice.. you can find this at Costco)
2 tbsp natural bee honey
1/2 cup dates (~10 pitted dates), microwave for 40 secs with 1 tbsp water, mash.
1 egg
1/2 tsp ground sea salt
Optional: 2 tbsp dark chocolate chips

Directions:
1. Preheat oven to 350F.
2. Combine all ingredients into a large bowl. Mix thoroughly.
3. Line a large baking sheet with parchment paper.
4. Using your clean hands, form into small cookies (Should make ~16).
5. Bake for ~15-20 minutes until beginning to brown.
6. Let cool…. and enjoy!

Per one cookie made with dark chocolate chips:
126 calories, 4.6 grams fat, 17.5 carbohydrate, 2.6g protein

Why should you include nuts in your diet? CLICK HERE to learn more.