Recipes

Recipe: Vegan chocolate chip cookie dough “Quest” protein bars

vegan chocolate chip cookie dough quest bar recipe!I only just discovered the deliciousness that is a Quest protein bar a few weeks ago, having avoided trying them as they’re a) expensive, b) highly processed, and c) made with whey protein. But since I wanted to see what all the fuss was about, I decided to try a few kinds. Other than tasting a bit chemically, I loved the flavour and texture — they really do taste just like cookie dough! Unfortunately, my stomach did not love me after for eating them. So I wanted to try making them at home using a tasty vegan protein powder to see if it’d be comparable.

I used Busy But Healthy’s base recipe for the bars with Vitafibre syrup. Vitafibre is made of Isomalto-Ooligosaccharide (otherwise known as IMO), a mixture of short-chain carbohydrates which has a digestion-resistant property. Vitafibre (which is made in Canada) is marketed as a naturally occurring plant-based and low-glycemic dietary fibre that can be used as a sweetener in baking. Right now you can only get it on Amazon, and it’s damn expensive at $30 for a 28 oz. bottle in Canadian dollars. But I thought since Quest bars retail for about $4.00 a bar here, it might be a more cost effective way to go if I want to eat cookie dough minus the naughtiness (naughtiness meaning not-enough-ness! Sorry, dad pun).

Vitafibre syrup (more…)

Warm up this fall with this easy and healthy turkey chili recipe

I’m not the greatest cook.

Well, that’s not totally true; my meals turn out pretty tasty sometimes. It’s more that I’m a lazy cook. If something is going to take more than 10 minutes to prep and more than 30 minutes to cook for dinner, I usually end up reaching for a bowl of cereal instead. Not the most healthy nor Instagrammable of a meal choice for a fitness blogger and personal trainer, but hey — I’m human, too.

When all my other girlfriends would show up at parties and get-togethers with delicate little homemade creations (cantaloupe lollipops with prosciutto, anyone?), I’m that girl who arrives with a Dr.Oekter frozen spinach pizza in one hand and bag of pretzels in the other. Sometimes I just don’t feel like I have the time — or want to spend the time — on meal preparation. (more…)

What I Ate Wednesday: What a weight-lifting yogi runner eats during a typical day

WHAT-I-ATE-WEDNESDAY-NEW-BUTTON-PEAS-AND-CRAYONSCurious about what a weight-lifting, yogi runner eats during a typical day while training for a 25K trail race?

Sure you are 🙂

I’m linking up with Jenn of Peas And Crayons for the first time for What I Ate Wednesday to show you all the stuff I eat on a day-to-day basis that doesn’t get posted to social media; in other words, unlike other bloggers’ What I Ate Wednesday posts… my food photos (and meals in general) aren’t that Instagram-worthy.

Here’s a typical day of eating for me right now. Since I currently strength train three days a week for 30-40 minutes, run twice during the week for 40 minutes and go for a 3+ hour trail run on Sundays, I’m eating more protein during the week (for muscle repair/building) and the majority of my carbs on the weekend to fuel my long run (usually in the form of wine and chocolate). (more…)

Recipe: Quick, easy and healthy coconut prawn and veggie Pad Thai

Homemade veggie and coconut prawn pad thai... takes less than 15 minutes and is much more nutritious/healthy than the take-out version! Click here for the recipe.

Homemade veggie and coconut prawn pad thai… takes less than 15 minutes and is much more nutritious/healthy than the take-out version!

This homemade Pad Thai is a staple on most of my client meal plans. Not only is it super tasty and much more nutritious/healthy than the take-out version, but also it’s quick and easy to make. You can use either prawns, shrimp of tofu for your protein, and any vegetables you want. I like to use bell peppers, carrots, broccoli and snap peas. (more…)

Recipe: Quick and easy dairy-free kale pizza for one

pizzaWow… that blog title makes this recipe sounds incredibly bland, boring and depressing. Dairy-free kale pizza? For one? Like, why even bother, right?

I assure you it’s actually really good and a great quick and nutritious meal for people who can’t have dairy (but can have gluten) and LOVE pizza. This version is vegan, but you could add any topping you want. I love the crispy baked kale on top. I eat this for dinner at least twice a week when I need something quick and easy. (more…)

Recipe: Vegan black bean and yam veggie burgers

veggiebrgersThese are seriously amazing.

I’ve tried several homemade veggie burger recipes over the years, and most patties have either required too much effort to make, ended up tasting like cardboard or just fall apart in the bun.

Aside from some day-in-advance prep, these black bean and yam veggie burgers not only stick together, but also are super easy to make. I made a variation using this wonderful recipe from Treble in the Kitchen. I doubled the ingredients as I wanted to make a bigger batch to freeze, added more yams and also added in zucchini and carrots to up the vegetable quota. (more…)

Recipe: Matcha green tea chia seed protein pudding

Matcha green tea goodness

Matcha green tea goodness

I made this concoction the other day to take as a snack to beat the 3 p.m. hangries at work. I ended up eating it right after lunch (because I have no self control) and not only was it delicious, but also it kept me full until dinner time! It’s packed with antioxidants, calcium, iron and roughly 20 grams of protein.

Matcha green tea chia seed protein pudding

Ingredients:

  • 3/4 cup 0% Greek yogurt (non-fat so it’s not as thick)
  • 1/2 scoop vanilla protein powder (I use Sunwarrior)
  • 1/3 tsp matcha green tea powder
  • 1/8 tsp vanilla extract
  • 2 tbsp white chia seeds
  • 1 tbsp almond milk
  • 1 tsp stevia (optional if you want it sweeter)

Directions:matchamix

  1. Mix all ingredients in a bowl/container you plan to eat it out of.
  2. Store in the refrigerator for a few hours to give the chia seeds time to expand and make the mixture more pudding-like.
  3. Eat!

Notes: If you want to make a dairy-free version, sub the yogurt for an unsweetened non-dairy milk, skip the extra tbsp of almond milk and add another tbsp of chia seeds.

Nutritional info: 217 calories, 7 g fat, 27 g carbs, 20 g protein.

What’s your favourite chia seed protein pudding recipe?
– B

 

Recipe: Chocolate avocado mousse (sugar-free, vegan)

Nom nom nom.

Nom nom nom.

In an effort to cut back on my expensive chocolate bar habit — cause when you buy chocolate you gotta get the good stuff, even if it’s like $5 a bar — and still reap the benefits of cocoa and good fats, I whipped up this delicious treat the other day on a whim. The best part is you don’t even need a food processor to get a smooth, mousse-like consistency — just a big bowl and a fork!

Chocolate avocado mousse (sugar-free, vegan)
Yields one serving

  • 1/2 an avocado
  • 2 heaping tbsp cocoa powder (I like Camino cocoa powder, but raw cacao powder also tastes good)
  • 1-2 tsp sweetener (raw sugar or stevia if you prefer sugar-free — I used stevia in this recipe)
  • 1/4 tsp vanilla extract
  • 4 tbsp non-dairy milk (I used coconut almond milk)

Directions

  1. Scoop out half an avocado and mash up with a fork until smooth in a bowl. You could use a food processor if you wish, but this method = more chocolately avocado goodness in your mouth vs. stuck to the sides of a food processor.
  2. Add in remaining ingredients and whip/beat with a fork until mixture becomes a smooth, mousse-like consistency. You may want to add some of the sweetener and milk, stir, taste, then add more if necessary.
  3. Place the bowl in the fridge for at least 15 minutes before eating. I like to whip this up as I’m making dinner, place it in the fridge and have it for dessert 🙂

Nutritional Info: 137 calories, 9 g fat, 13 g carbs, 9 g fibre, 3 g protein

 

Recipe: Easy smoked salmon and avocado salad rolls with spicy peanut sauce

Salmon and avocado salad roll

Salmon and avocado salad roll

Looking for an easy and healthy alternative to a sandwich? Try these Vietnamese salad roll-inspired rice wraps — they’re super easy to put together and are a perfect high-protein lunch option. I used a store-bought thai peanut sauce because I was feeling lazy this week, but you can easily make your own.

Easy smoked salmon and avocado salad rolls with spicy peanut sauce
Makes two rolls

Ingredients

  • Two rice paper wraps – you can pick these up at mot grocery stores
  • 4-6 leaves of green leaf lettuce
  • 1 large carrot
  • 1/2 an avocado
  • 3/4 cup smoked salmon
  • 1 tbsp spicy thai peanut sauce – homemade or store bought

Directions

  1. roll1Run the rice paper under warm water for 30 seconds, making sure to dampen both sides.
  2. Place rice paper on a cutting board and place a few slices of avocado (about 1/4 of the avocado) in the middle of the rice paper.
  3. Next, place 1/3-1/2 cup of the smoked salmon in the middle of the rice paper on top of the avocado.
  4. Grate about half the carrot on top of the smoked salmon.
  5. Drizzle 1/2 tbsp of the spicy thai peanut sauce over the carrot.
  6. Place 3 or so lettuce leaves over the avocado, salmon and carrot.
  7. Grab one side of the rice paper (it should be pliable now) and fold it in half over the lettuce. Fold in either side so the ends are covered, make sure the lettuce and insides are tucked in then roll it so the other side is sealed. If that made no sense to you, watch this video for a tutorial. (It may take a few times to roll it into an actual roll — my first ended up looking like some kind of alien egg.)
  8. Repeat using the remaining ingredients for the second roll.
  9. Devour for lunch!

If you plan to make these in the morning to take to work, place a small lettuce leaf down on the rice paper before the avocado and salmon – that should prevent the peanut sauce from going through to the rice paper, which can make it too soft and end up tearing.

Nutrition for two rolls: 279 calories, 11 g fat, 30 g carbs, 21 g protein, 4 g fibre

Let me know if you try this! What are you having for lunch today? Do you have any good salad roll recipe/combos I should try?

– B

Recipe: Coconut cashew protein bars (vegan)

cookiesWhat’s sweet, delicious, vegan, satisfying, low in carbohydrates and relatively high in protein?

THIS.

I’ve been testing several homemade protein bar recipes to fit in with client meal plans, and so far this one by Kelly over at Foodie Fiasco is the best I’ve come across after hours of scrolling through Pinterest and foodie blogs. Not only is it super easy to make, but also is much more affordable than the store-bought protein bar it’s based on.

Here’s a slightly modified version of the recipe, minus the pretty food photos but triple the amount of cashew coconutty goodness. You can eat them raw as intended in Kelly’s recipe, but I prefer them baked — they become a bit more cookie-like and less doughy if you pop them in the oven for 15 minutes. (more…)

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