eat for health

January 12, 2021

Chocolate Chip Cookie Dough Bites

These little bites are the perfect snack for the week! So easy to grab on the go or just for a quick snack. My go to protein in all my recipes is LeanFit Protein which can be found at Costco or Amazon.ca. I use VitaFiber as the sticky sweetener in this recipe but if you don’t have you can always substitute any sticky sweetener just keep in mind the macronutrients will change. I like using VitaFiber as it is high in fiber not sugar. You can purchase VitaFiber here if interested.

Chocolate Chip Cookie Dough Bites

Ingredients:
•2 cups oat flour
•1/4 cup coconut flour
•2 scoops LeanFit chocolate whey
•2Tbsp xylitol (or granulated sweetener of choice/omit)
•1/2 cup peanut butter
•1/2 cup VitaFiber syrup (or sticky sweetener of choice)
•1/2 cup + 1Tbsp almond milk (or milk of choice)
•1/4 cup mini chocolate chips

Method:
Combine dry ingredients in large bowl and set aside. In medium sauce pan over low-med heat combine peanut butter and syrup until smooth, stir in milk until smooth again. Pour peanut butter mixture into dry ingredients and fold together until combined. Let mixture cool and fold in chocolate chips. Portion batter onto parchment lined cookie sheet (I use my handy cookie scoop), roll with your hands to get smooth balls. Place in fridge to set. Yield 42 balls.

Macros:
Calories 61 | Fat 2g | Carb 7g (fiber 3g/sugar 1g) | Protein 3g

March 15, 2018

Spinach Protein Muffins

Looking for a way to sneak some greens into your diet or your children’s diet? Look no further! These green muffins taste nothing like the hidden spinach packed inside them. Bonus is they are high in protein with LeanFit CompleteGreens 👍🏽

Spinach Protein Muffins

Ingredients:

Dry:
•1½ cups All purpose flour, unbleached
•½ cup (45g) LeanFit CompleteGreen protein powder
•½ cup coconut sugar
•2 tsp baking powder
•Pinch salt
Wet:
•1 Cup Spinach, packed
•½ Cup mashed banana or applesauce
•¼ cup coconut oil
•2 eggs
•1 tsp pure vanilla extract
•¼ cup almond milk

Method:
Preheat oven to 325ºF and line muffin tin with 12 liners or grease, set aside. In large bowl combine all dry ingredients, set aside. In blender add all wet ingredients and blend until smooth, scraping down sides a couple times if needed. Add wet ingredients to dry ingredients and fold together until just combined. Portion into muffin liners (I use an ice cream scoop to portion). Bake for 20 minutes in preheated oven or until toothpick comes clean.

April 17, 2015

Banana Bread Protein Donuts

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I just recently got my hands on a donut pan and finally got to make some donuts 🍩 These are low in fat and high in protein. Aka Pronuts!

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Recipe:

■Ingredients
•1½ cup oats
•½ cup unsweetened applesauce
•½ cup whey protein powder (I used Kaizen Naturals vanilla whey)
•2 really ripe medium bananas
•1Tbsp fresh squeezed lemon juice
•1 tsp pure vanilla extract
•1 tsp baking soda
•1 tsp baking powder
•½ tsp salt
•1 tsp cinnamon
•1 Packet (1 tsp) stevia or 1/4 cup sweetener

■Optional Icing:
•Plain fat free greek yogurt
•Vanilla protein powder

■Optional toppings:
•Lindt mint dark chocolate, chopped
•Organic sprinkles
•Coconut PB Fudge Bites (recipe here)
•Chopped Nuts

■Directions:
Preheat oven to 375ºC and grease donut pan. Blend all ingredients in blender or food processor until smooth and pour batter into ziplock bag, cut corner and pipe into donut pan. Bake for 10-12 minutes. Insert toothpick to ensure donuts are cooked thoroughly after 10mins, if no batter on pick then remove from oven and cool before icing. For icing take a few large scoops of greek yogurt and about 3/4 scoop of vanilla whey and mix until no clumps left. Dip donuts into mixture and top with optional toppings as desired. Makes 10 donuts.

Macros: (includes icing not topping/stevia used)
Calories: 100 | Fat: 1g | Carbs: 16g | Protein: 7g |

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Hope you enjoy!

January 17, 2015

Mashed Yam, Sausage and Egg Bake / Sausage recipe

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So I’m on day 17 of whole30 and am thinking about different ways to eat eggs as I have them every day. Last night I was planning today’s meals and came up with this idea spreading mashed yam on the bottom of a dish then adding a sausage patty in the centre then adding two eggs on top and bake. I originally thought of doing in muffin cups but knew the eggs wouldn’t fit so thought of using large size ramekins. I decided to do both ways and to leave the eggs out in muffin cups. There were a few steps to get this done but it is definately worth the wait! See below for the details.

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Ingredients:

Bottom:
•2 medium Yams, peeled and cubed
•1Tbsp coconut oil

Pork sausage:
•1lb ground pork
•1tsp Dried Sage
•1tsp Dried Thyme
•1tsp Dried Oregano
•1/2tsp Onion powder
•1/2tsp Garlic powder
•1/2tsp red pepper flakes
•1/4tsp paprika
•1/4tsp pink Himalayan salt
•1/2tsp fresh ground pepper

Topping:
•5 thin slices Zucchini, chopped
•1/3 Bell pepper, chopped
•4 Eggs

Directions:
1. Boil cubed yams until just tender about 10 minutes once done mash with coconut oil.
2. While yams are boiling combine pork and all seasonings together in bowl until well combined. Preheat frying pan to medium heat and make sausage patties the size round of your dish you are using (I used 2 – 4″ ramekins and 9 square muffin cups). Fry few minutes per side, it’s ok if still pink you will be baking.
3.Chop your zucchini and pepper into little pieces and set aside. Preheat oven too 400°F. Grease your dishes and place on baking sheet, I used coconut oil. Now you can assemble it.
4. First place dollop of Yam in dish, using a spoon spread yam up sides and creating a well in center, repeat with remaining dishes. Take sausage patty and place in centre of each dish then bake in oven for 15 minutes.
5. Remove from oven, sprinkle chopped bell pepper and zucchini over each dish.  Crack two eggs in your ramekin size dishes and bake again 10-15 more minutes until eggs are cooked to your liking.
6. Remove from oven, let stand 5-10 minutes. Enjoy.

○Serves 2 plus mini muffin size bakes can be used for snacks or other meals for the week.

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February 22, 2014

Raw Tart

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Yummy raw tarts made with cashews! These treats are raw, vegan, gluten free, sugar free and guilt free!

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Recipe as follows:

Makes 4 tarts (4″x4″)

Filling:

  • 3/4C Raw cashews, soaked for at least 4 hours, then drained and rinsed
  • 1/2C coconut milk
  • 1Tbsp agave syrup
  • 1/2tsp pure vanilla extract
  • Pinch pink Himalayan salt
  • beet powder or beet juice for coloring

Crust:

  • 1/4C dates, soaked 10min in warm water
  • 1/2C almonds
  • 1/4C shredded coconut
  • 1Tbsp coconut oil, melted
  • Pinch pink Himalayan salt

Directions:

  1. Soak your cashews.
  2. To create the crust first process nuts in food processor until small bits, then add dates and coconut and process until dates chopped.  Stir in salt and coconut oil. Place in fridge.
  3. Blend soaked cashews and coconut milk in blender until smooth, add agave, vanilla and salt and blend. Add the beet powder or juice 1tsp at a time until desired color is achieved (I used 5 tsp of beet juice). Place in fridge to chill.
  4. Divide crust mixture into 4 parts and press into tart pans, spoon filling over top and place in fridge to chill and set for about 1hr. Garnish with fresh berries and serve.

 

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January 29, 2014

Yam and Egg Muffins

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I made these yummy treats for pre workout snacks for the week, also is a good breakfast or grab and go snack! I didn’t really measure anything but this is what i can remember. Recipe as follows:

I made 12 muffins feel free to halve the recipe.

▶Ingredients:
•1 small-medium yam or sweet potato, shredded
•2 thick slices yellow onion,  chopped
•1/2 bell pepper, chopped
•2 cloves garlic, minced
•Handful of Spinach leaves, torn
•2 pieces bacon (nitrate/hormone free), chopped
•7 eggs
•1/4C egg whites
•Seasonings-S&P, oregano or basil
•Coconut oil for greasing muffin tin

▶Directions:
→Preheat oven to 400ºC.
→Shred yams and chop veggies/bacon up. Beat eggs and whites in dish (large measuring cup works good so easy to pour)with seasonings.
→Grease your muffin tin and evenly portion out shredded yams into muffin tins, then add torn spinach and rest of veggies/bacon evenly.
→Pour beaten eggs evenly over each cup, coming about 3/4 up the sides (they will rise).
→Place in oven and cook for about 30 minutes.
→Use knife or fork to lift from sides and bottom of tin, serve & enjoy or refrigerate for later ♡
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January 25, 2014

Almond Flour Pancakes with Berry Compote

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I am so craving pancakes after 24 days of whole30 so I comprimised and came up with these puppies! I had this for my dinner♡ Recipe below↓

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▶Pancake Ingredients:
•1C Almond flour
•1Tbsp coconut flour
•1Tbsp maca powder (optional)
•1/4tsp nutmeg
•1/2tsp cinnamon
•1/2C unsweetened applesauce
•2 eggs
•1/4C almond milk
•Coconut oil for pan

▶Directions:
Combine all dry ingredients in bowl (use sieve for coconut flour). Mix wet ingredients in separate bowl and add to dry, mix until well incorporated. Heat pan with coconut oil over medium-low heat (if pan is too hot the cakes may stick and burn). Spoon 1/4C of batter into heated pan, flip once sides are dry and sturdy enough to flip and cook for another minute or two. Repeat with remaining batter,  add more coconut oil if needed.

▶Compote ingredients:
•1/2C raspberries
•1/2C blueberries

▶Directions:
I used frozen berries, place berries in saucepan and cook over medium heat for 5-10min. That’s it. Start this before pancakes.

Serve pancakes and top with berry compote and extra fresh berries if desired ♡

Makes 8 small pancakes

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Day 24 done … on the homestretch♡♥♡

January 6, 2014

Homemade LÄRABAR

So I’m on day 6 of whole30 and I have a serious chocolate addiction, it has been really tough not being able to have any dark chocolate unless of course it’s 100% cocoa which I haven’t been able to find plus it would be really bitter sooo I decided to make homemade LÄRABARS!
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I made a huge batch so feel free to halve the recipe, there are so many different alterations you can do as well, switch up the nuts, use different nut butter, ect. For these ones recipe as follows:

▶Recipe:
•1C Mixed almonds, walnuts, pepitas (pumpkin seeds)
•1/4C almond butter
•1/4C unsweet coconut flakes
•1 tsp cinnamon
•Appx. 60-70 Pitted dates

▶Directions:
Pulse nuts/seeds in food processor until little bits, add coconut, almond butter and dates and process until well combined and no large chunks of dates left. Place in 9×9 parchment lined dish and press mixture until square, cut up into little bars. You can also just use your hands and shape into bars or balls. Store in fridge.
Enjoy♡
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Simplified smaller recipe:
1/4C nuts of choice
1/4C nut butter of choice
Appx. 25-30 Dates

Process nuts in food processor until small bits then add nut butter and dates, process until well combined.

November 24, 2013

Sweet Potato Skillet

I love the weekends, on Saturday’s I cook pancakes and on Sunday’s I cook eggs so today decided to do skillet.
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Serves 2
▶Ingredients:
•2 small sweet potatoes / yams
•4 mushrooms sliced
•1/2 sweet onion chopped
•1 large clove garlic minced
•4 pieces turkey bacon, sliced into cube pieces
•1/2 tomato chopped
•1/2 avocado chopped
•1-2oz fat free feta cheese
•2-4 eggs

▶Directions:
Bring pot of water to boil. Peel sweet potatoes and chop into bite size cubes add them to boiling water and cook for 5 minutes. Heat skillet over medium heat, spray with oil and add drained potatoes once done boiling. Cook for 8-10 minutes then add mushrooms, onion, garlic and bacon. Cook for another 5-10 minutes. Cook eggs in another pan sunny side up. Place potato mixture on plate and top with eggs, chopped tomatoes,  avocado and feta. Add fresh pepper if you like.

Enjoy!
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September 26, 2013

Beet, chickpea, tuna salad

This is one of my most favorite salads!

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▶Ingredients:
•1/2 bell pepper chopped
•1 slice red onion chopped
•1-2 stalks of celery + celery leaves chopped
•1/2 cup of chickpeas
•1/2 cup sliced beets
•1/2 can of tuna

▶Dressing:
•2 tsp extra virgin olive oil
•2 tsp wine vinegar
•1/2 clove garlic minced
•Fresh ground pepper to taste

Chop veggies and slice beets, toss all ingredients together with dressing and serve.

Easy!