Recipes

Recipe: Healthy banana chocolate chip protein muffins

The nice folks at Naked Nutrition sent me this massive tub of protein powder to try a few weeks ago. Since whey protein doesn’t sit well with me in protein shakes (and I prefer plant-based protein in general), I decided to use it in baking last week.

Not just for Rickys and Bobbys!

I threw together some banana chocolate chip protein muffins for snacks during the week and was really happy with how they turned out, so I made some again this week and measured everything this time so I could share it with you guys. (more…)

Recipe: Pumpkin lemon walnut freezer oatmeal

pumpkin lemon walnut oatmealWe all know and love the tastiness and convenience of overnight oats for breakfast (served in a mason jar, of course, for optimal Instagramification). But have you ever tried freezer oats?

They may not be as pretty as overnight oats layered with berries and nuts in a mason jar, but theyโ€™re super convenient and just as deliciousโ€”simply grab a pre-made oat cake out of the freezer, pop one or two in a bowl and microwave for a few minutes. You can eat it as-is, or mix in a bit of yogurt, almond butter or coconut milk, and topped with your favourite oatmeal topping, such as nuts, chia seeds and berries. You can also add berries and nuts to your oat cakes before you freeze them.

And the best part of all? You can make a whole two weeksโ€™ worth of grab-and-go breakfasts at once.

Hereโ€™s a recipe I tried inspired by my friend and chef Laura who came up with the pumpkin lemon oatmeal combo. You could take my word for it that it tastes AMAZING, or you could make it yourself! (more…)

Get back to basics with these delicious and simple after-school-snack inspired smoothie recipes

Get back to basics with these deliciously simple after-school snack inspired smoothie recipesEven though I’ve been out of post-secondary school for over six years now, I still get a sense of anxiety on Labour Day. I actually have to sit down and remind myself that I’m just going to work tomorrow at my regular old job, not spending thousands of dollars on textbooks I’ll never use again, missing the bus because it was too crowded and walking in late for my first class, and reviewing the course syllabus only to see a presentation on there worth 50 per cent of my grade (which pretty much means FAIL to someone who has a fear of public speaking).

Going back to grade school each September was no different. Summer was over, I didn’t know if my friends were in my class or not and if the teacher was going to be nice or mean, and I didn’t know if what I was wearing was considered “cool” or not until I saw what everyone else was wearing (so Nike sneakers and Adidas tear-away pants are out, and platform sandals and black flares are in? Okay then…).

Ugh — school was a stressful time for this overly anxious and introverted kid. (more…)

Recipe: Healthy blackberry peach crumble {vegan, low sugar}

Healthy vegan blackberry peach crumbleOver the last two weeks or so when we’ve taken the dogs out for a walk after dinner, I’ve made a mental note to myself to bring a bucket along next time to pillage the blackberry bushes lining our street, which were starting to overflow with perfectly ripe black globes or deliciousness.

I kept forgetting, of course, until I saw our neighbour post on Facebook about the blackberry haul she collected that day. “Dammit! Those berries were mine! I want to make a crumble!” I said to myself as I leashed up all three dogs (for protection from hungry bears? To keep the neighbours away?) and set out to get every last ripe blackberry on our street.

Aside from Gus diving head first into the bucket when I bent down to try and get a few big ones hiding at the back (and proceeding to gobble up as many berries as he could before I could yank it away), I collected a decent berry haul — just enough to make my healthy blackberry peach crumble! (more…)

Recipe: Cranberry banana nut and seed energy bar (vegan, gluten-free)

energy barIn an effort to save some cash (after discovering I spent over $1,000 on groceries last month — yikes!), I decided to make my own energy bars instead of dropping close to $5 a bar at my local health food store.

I looked at the ingredients in several of my favourite bars and whipped up this cranberry banana nut and seed energy bar concoction last week. It turned out AMAZING, so I made it again and measured everything this time so I could share it with y’all ๐Ÿ™‚

High in fibre, protein, vitamin E, zinc and essential fatty acids, these seedy bars are the perfect snack to fight off those 3 p.m. hangeries.

 

 

 

 

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Recipe: Black bean and quinoa fiesta bowl (vegan, gluten-free)

black bean quinoa bowlRaise your hand if you like easy-to-make, healthy and delicious one-pot meals!

This recipe is a staple in my Sunday meal prep rotation. Black beans are an excellent source of plant-based protein, especially when combined with fibrous and hearty quinoa. Make a large batch to take for workday lunches or freeze some in Tupperware containers for later.

 
 
 
 
 

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Product Review: NEW Vega Sport Performance Protein

The kind folks over at Vega sent me a few samples packs of their new Sport Performance Protein to try last week, which of course I was super stoked about because I already use most of their product line and love it all. Since I don’t eat four-legged animals and consume minimal poultry and fish, I use Vega to meet my daily protein, essential amino acid and iron requirements and to help my body recover properly from marathon training and strength training.

new vega sport performance protein

In fact — and according to my doctor — if I wasn’t using Vega I’d probably be anemic right now, since I already eat a ton of iron-rich plant foods such as spinach, goji berries, dark chocolate, whole grains, nuts and legumes every day (especially the dark chocolate part). He told me this after I had my blood tested last week — apparently I’m just staying afloat iron-wise with a ferritin level of 18 (since my hemoglobin is good I’m not anemic), but I have nothing left in the tank. He told me I should keep doing what I’m doing but could benefit from a 60mg dose more per day, so I opted to get a ferrous sulfate supplement to stock up my iron reserves. Otherwise I’d be drinking Vega smoothies (or eating animals, which I won’t do) for breakfast, lunch and dinner!

But anyway — on to the review! (more…)

Recipe: Easy vegan pumpkin pie protein pudding

easy vegan pumpkin pie protein puddingSick of everything pumpkin yet? No? Me neither!

I’m not a huge fan of pumpkin spiced lattes, but love love love pumpkin pie. Although I indulged in a few pieces over Thanksgiving (and will again at Christmas), obviously pumpkin pie in all its variants isn’t a regular snack item on my weekly meal plan (because who’s got time to bake pumpkin pie/I can’t have dairy/store bought is yuck)… until now!

Here’s a super simple recipe for vegan pumpkin pie protein pudding. You only need three ingredients, and you don’t even need a blender to whip it up. I’ve been making this for my post-lunch treat lately and it’s so darn yummy. If you wanted to get really fancy, you could pan fry some oats, pecans and currants with a bit of coconut oil for a crunchy topping, or could even sprinkle your favourite granola cereal on top for more of that pumpkin pie taste.

 

 

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Recipe: Simple tofu avocado salad rolls with peanut sauce

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

Simple tofu avocado salad rolls with peanut sauce
Makes two rolls

Ingredients

  • Two rice paper wraps โ€“ you can pick these up at mot grocery stores
  • 4-6 leaves of green leaf lettuce
  • 1 large carrot
  • 1/2 an avocado
  • 85 grams (two pieces) firm tofu
  • 3 TBSP Braggs Liquid Aminos Soy Sauce
  • 1 TSP onion powder, a pinch of salt and pepper
  • 1 TBSP spicy thai peanut sauce โ€“ homemade or store bought

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{Try This Thursday} New Vega One Nutritional Shake Flavours Review: Mocha and Coconut Almond

Today I’m linking up with Jess from Hello to Fit and Ivanna from Petite Heartbeat for Try This Thursday to share my thoughts on Vega’s new Vega One Nutritional Shake flavours: Mocha and Coconut Almond!

Two weeks ago a rep for Vega reached out to me after I expressed interest in trying their new mocha nutritional shake flavour — I honestly hadn’t seen it available anywhere locally at that point (apparently it is available almost everywhere in Canada now but only at Whole Foods in the states), so I thought, awesome, I’d love to try a sample. I provided my shipping address and this amazing box of goodies showed up at my doorstep…

vega protein mix

Can you say spoiled??? Thanks Trevor!

Even though I’m a whole-foods, plant-based advocate, I love smoothies and find adding protein powder is one of the easiest (and tastiest) ways to get in an adequate amount of protein for my muscle-building goals. I’ve loved and have used Vega to fuel my endurance sport endeavors since forever — before it was even called Vega, I think. I met Brendan Brazier six years ago through my employer at the time (an Ironman triathlete who happened to be friends with him) when he gave a talk to a few of us in the marketing department on sports nutrition. I had just got into triathlon training at the time, so I was stoked to try his new endurance bars and natural sport drink mixes. A year later, I was sent their brand new sport endurance line of products to test out and review (right around the time I started this blog, I think), but had to decline due to a job I had in the triathlon events industry at the time. It’s been awesome to see how much this Vancouver-based company has grown since then, adding momentum to the plant-based movement.

But anyway. On to the review! (more…)

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