I N G R E D I E N T S:

For the raspberry chia jam:

•2 cups frozen raspberries
•2 Tbsp of pure maple syrup
•2 Tbsp chia seeds
•1 tsp vanilla extract (optional)


For the banana oat bars:

•2 cups rolled oats
•1 tsp baking powder
•2 medium-sized ripe bananas, mashed
•1/4 cup pure maple syrup
•1 tsp vanilla extract
•a pinch of cinnamon and pink salt


D I R E C T I O N S:

Make the jam:

1. In a medium saucepan, heat the maple syrup and raspberries until they soften. For about 5-10 minutes, stir slowly and the mixture will begin to thicken.

2. Add the chia seeds and vanilla. Continue to stir for another 3-5 minutes then remove from heat.

3. Allow your jam to cool completely by placing it in the fridge or freezer.

Make the bars:

1. Add 1 cup of oats in a food processor or blender and process them until they turn into a flour. Transfer the oat flour to a large mixing bowl. Add the other cup of oats and baking powder. Mix it together.
2. Add the mashed bananas, maple syrup, and vanilla extract.
3. Mix together and press into a firm dough.
4. Transfer the mixture into a baking tray and spread the jam overtop. You can crumble some of the oat mixture on top.
5. Bake for 30 minutes at 375.
6. I added sliced strawberries, hemp hearts and more cinnamon on top! 

Hi everyone!

Everyone needs a little snack inspiration every once and a while. If you are like me, I rely on quick, easy to store foods to keep at my office or in my gym bag.

Here is my list of 10 snacks I always have on hand at the office:

P R O T E I N   B A R S
 
Protein bars are an excellent way to get more protein in during the day & are both filling and satisfying. My go-to’s are Vega (chocolate peanut butter), Quest (double chocolate chunk), and Simply bars (apple cinnamon). They have a long shelf life because they are individual packaged!

T R A I L   M I X

I make my own trail mix and keep it in a Ziploc bag. Trail mix is a great snack because it is quick and you can eat it by the handful. The nuts & seeds give me an extra boost of energy during the day and keep me feeling alert.
 
R I C E   C A K E S

I love their satisfying crunch. I buy the organic whole grain rice cakes from my local supermarket. They aren’t high in nutrients or calories but they do make an easy snack.

O A T M E A L   P A C K S

I try and keep natural oatmeal / or quick oats at my office in case I am running late in the morning and don’t have time to eat an adequate breakfast. High in fiber, oats are super satisfying and keep you full for a long period of time. They don’t require anything (technically) other than hot water. I usually keep cinnamon at the office because I put it on a ton of my foods. 

R O A S T E D   C H I C K P E A S

I purchase mine from a local health food store called Fiddleheads.  They have a few different flavours so I always keep a couple packs at work. 

W H O L E   G R A I N   C R A C K E R S 

I love the Mary’s Gone Crackers that are available in almost every health food section at any grocery store. They are delicious, organic, gluten-free, non-GMO, vegan & whole grain.

N U T   B U T T E R

You can either keep a small jar or individual packets of all-natural nut butter at work. You can eat it with a spoon or smear it on crackers or a rice cake.

G R A N O L A

I eat granola all the time; whether its an addition to my yogurt or smoothie bowls, or just something to snack on. I usually make my own granola so I know exactly what is going into it, but I have found a few store bought brands that I have fallen in love with. Post to come!

D R I E D   E D A M A M E

Low in fat & sugar, edamame contains protein, fiber, amino acids and healthy carbohydrates.  They are also high in nutrients and minerals so they make a very healthy snack or addition to salads.

K A L E   C H I P S

One of my absolute favourites! Baking Kale retains its nutritional content and using olive oil provides your body with healthy fats. Kale chips are a low-cal snack that are high in vitamin C, K and other nutrients.

Enjoy & remember don’t let yourself ever get hangry!

This recipe is very easy, healthy and delicious. My recipe is a bit of a spin on a classic banana bread, with less sugar and extra fibre and omega-3s. 

This heart-healthy baked good is perfect for a quick morning breakfast or snack. 

Try it for yourself! 

Happy baking xo


I N G R E D I E N T S:

1/2 cup of virgin coconut oil
1/2 cup of pure maple syrup
1-2 tsp of cinnamon
2 large eggs
3-4 ripe bananas
1 1/4 cups of brown rice flour
1/2 ground flax seeds 
3/4 tsp aluminum-free baking soda
1/2 of chopped walnuts or pecans (either for ontop or mixed into batter)

D I R E C T I O N S:

1.  Pre-heat the oven to 375 degrees
2.  In a food processor or blender, add coconut oil, eggs, bananas and maple syrup and blend until smooth. 
​3.  In a large mixing bowl, combine the dry ingredients. 
4. Combine the wet mixture into the dry ingredients and whisk together.
5.  Add nuts to the batter, or leave them on the side to sprinkle ontop.
6.  Pour the mixture into a greased loaf pan (I used coconut oil).
​7.  Sprinkle nuts, add chopped bananas, or sprinkle more cinnamon onto of the batter.
8.  Bake for 40 minutes. 

SPICY SICK TEA

I N G R E D I E N T S:


2 cups GLUTEN-FREE oats
1 cup flax meal, ground
1 egg, WHISKED
2 large bananas (ripe/mashed)
1/2 cup unsweetened apple sauce
1 tbsp cinnamon, ground
1/3 tsp baking soda
1/4 cup pumpkin seeds
1 package stevia

D I R E C T I O N S:

1. pre heat oven to 350 degrees.
2. In a large bowl, mash both bananas.
3. Stir the ingredients together until evenly mixed and moist.
4. Line your baking sheet with a layer of coconut oil to avoid sticking.
5. Using a spoon, place desired batter amount into cookie shapes.
6. Bake for 12-15 minutes.
7. Allow the cookies to cool and store in an airtight container to preserve freshness.

AVOCADO & COCONUT SMOOTHIE

CINNAMON & VANILLA OATS


SNACK HACKS


RASPBERRY OAT BARS

COOKIE MONSTERS

COCOA & BLISS

BANANA NUT BREAD

Who doesn’t love a warm breakfast on a cold day?

I whipped up this little dish a few days ago when I was feeling a bit under the weather. I wanted something warm and comforting. This one did the trick - and it was delicious.

I N G R E D I E N T S:

½ cup of rolled oats
¼ cup of cashew milk
½ tsp of pure vanilla
1 tsp of cinnamon
1 tsp of hemp hearts
1 tbsp natural peanut butter
strawberries
banana

D I R E C T I O N S:

1.  Heat the cashew milk on the stove top and add the vanilla and cinnamon.
2.  Add liquid to the rolled oats. Mix and fluff.
3. Top with hemp hearts, peanut butter, strawberries and banana

Keeping the body hydrated is essential to thrive at its greatest capacity. Whether its after a workout or after a night of a few adult beverages, rehydrating is essential for the organs to function at their best. After all, our bodies are 60-70 per cent water.

The key ingredient to my avo-good day smoothie is coconut water. Full of electrolytes, coconut water is nature’s Gatorade. It is also full of antioxidants, vitamins and minerals.

Next time you reach for a Gatorade, grab some coconut water instead!

I hope you enjoy this delicious (& refreshing) green smoothie!

I N G R E D I E N T S:

  ½ an avocado.
 1 cup of coconut water.
 1 cup of ice.
 Handful of spinach.
 Handful of kale.
 Vanilla protein powder (I use Vega).
 Tbsp of hemp hearts.
 Tbsp of flax seeds.
 ½ a banana
 Cinnamon.

D I R E C T I O N S:

1. In a blender, combine the avocado, coconut water, ice, spinach, kale and protein powder & blend until smooth.
2.  Chop up banana into slices.
3.  Poor liquid into a cup & top with hemp hearts, flax seeds, banana slices & cinnamon.

Cold? No problem.  This spicy-hot drink is perfect to sip on when life hands you a sore throat. 


I N G R E D I E N T S:


Fresh orange juice

Grated ginger

Lemon juice

Turmeric root (or powder)

Pineapple juice

Cayenne 

A dash of cinnamon 


D I R E C T I O N S:


1. Squeeze desired amount of juice from oranges, lemon and pineapple.

2. In a pot, pour the juice and let simmer on low.

3. Grate your ginger and turmeric root (careful, this stains).

4. Add ginger and turmeric to the pot with the juice.

5. Sprinkle in cayenne and cinnamon.

6. Bring to a boil and let steep for 10 minutes.

7. Either strain out the excess pulp + grated ginger and turmeric and serve.