Sweet-Raw Energy

Sweet-Raw Energy Bars  Why I love this recipe: they are super fast to make, every ingredient is awesome for your health and they taste amazing.  They are also vegan, gluten free and nut free (so you can serve them anywhere... including school!!!) Yields 12-16 bars  What you'll need food processor, or kick-arse high speed blender 11x7"

Tree Hugger Crunch Bars

Why I love this recipe:  it tastes sweet, has tones of healthy fats and vitamins and will work for any crowd: vegan, gluten free & nut free Yields 12 "snack size", or 6-8 large bars You'll Need: A 9x5 inch loaf pan parchment paper medium, or large size sauce pan Tree Hugger Crunch Bar ingredients Ingredients: 1/2 cup coconut

Fast, Delicious & Healthy … Pita Pizza!

I have found a way to enjoy pizza and be proud of treating your body good, by eating it (Note: I have not found a way to do this with a beer ;) Pre-heat the oven to 400 F Get your ingredients ready Spread salsa, or tomato sauce lightly on the pita &

Breakfast “Dessert” Porridge

Breakfast "Dessert"  Porridge ... fast, easy & 100% nutritious!   I should mention that I purchased all of my ingredients at Steve's Independent.  If you purchase chia seeds, buckwheat (or oats) and toppings (ie. seeds and nuts) at bulkbarn, you may save a few extra dollars (I find the chia seeds less

Super Chia Doughnuts

You cannot have dessert until you Eat Your Doughnuts! Can you imagine proudly saying such a statement?  You will, after you see & try this easy, quick and delicious recipe. Recipe: 3/4 cup oat flour (make your own by blending rolled oats in a blender) 1/2 cup chia seeds 1.5 teaspoons baking powder 1/4 teaspoon sea salt 1/4 teaspoon

E2 Protein Bars

This recipe is super easy, insanely nutritious (a MUST for school/work lunches, because it will give protein & healthy fats... ie. brain power!) and adapted directly from the amazing Oh She Glows blog (I love that vegan food blog!!!) Health Notes: vegan, gluten free & nut free EFFORT: 10min prep 10min refrigerate/freeze Ingredients: 1.5 cups gluten-free rolled

Overnight Dream Team: Performance Enhancing Oats

As you know, I LOVE the Oh She Glows food blog & cook book.  You truly cannot go wrong when choosing one of this accomplished lady's recipes. Breakfast is where I would like to focus your attention, today. It seems to be everyone's nemesis: we need it and it absolutely must be nutritionally

Green Monster Meatballs

Prep time 10min Cook time 30min Ingredients: 2lbs lean ground beef, bison, chicken, or turkey 2 cups Spinach & Kale (finely diced - use a food processor) 1/2 medium red onion (diced - optional) 1 tsp oregano 4 Tbsp coconut oil, or red palm oil, or organic butter Instructions: blend ingredients 1-4 together & from into tightly packed balls

Power House Muesli – it’s School Lunch Friendly!

Here's the recipe (it takes 60 seconds to make, after your trip to a store, such as The Granary, New Global Vitamins, or Bulk Barn): Handful each of... - organic low sugar cereal (ie. Nature's Path crispy rice, OR Nature's Path corn puffs, OR Nature's Path corn flakes) - dried unsweetened cranberries - dried

No Bake Qunioa Cookies

The only thing better than eating these cookies, is eating the batter when it's warm! Prep Time: 5min + 1hr to cool/set Yields: 20+ small cookies Diets: Gluten-Free, Vegan (Nut-Free if you substitute seed butter, such as sunflower butter, for peanut butter) Ingredients 1/4 cup coconut oil 1/2 cup maple syrup 1/4 cup unsweetened cocoa powder 1/2 cup

Nutty Chocolate Balls

These are the most delicious healthy treat I have ever tasted!  They are insanely healthy and will impress any "I am not eating any of that health crap"  person you care for ;) Ingredients: 1.5 cups of ground raw nuts & seeds (the best are organic: walnuts, pumpkin seeds, almonds, & cashews) 2

Healthy Homemade Fries!

Hey, Em! You know how you told me today that you want quick and easy healthy meal options, well... Have you got an oven + potatoes + knife + salt and pepper (to taste)? Well then heat to 425f and cook for  20min (I did not even need to flip

Cold Quinoa Salad (AKA health in a bowl!)

Cold Quinoa Salad (AKA health in a bowl!) Here is a great recipe for a cold quinoa salad, which offers a bit of kick: http://www.nytimes.com/2010/07/13/health/nutrition/13recipehealth.html (loose "the kick" by omitting the jalapeño and, if cilantro is not you thing, you can swap it for parsley... or, is that modification just for me?

Seriously Awesome: Healthed-Up Carrot Cake + Healthy Alternative to Cream Cheese Frosting

Prep time: 20 minutes Cook time: 40 minutes CAKE INGREDIENTS (choose organic when possible): 3/4 cup sugar 1 cup grapeseed oil 4 eggs 2 cups whole wheat, or spelt flour 1 1/2 teaspoons baking soda 1 teaspoon salt 2 teaspoons cinnamon 2 cups grated carrots 1 1/2 cups grated peeled apples 1/2 cup walnuts (optional) + 1/2 cups diced figs (optional) ICING INGREDIENTS & DIRECTIONS: 1

You May Have Low Iron Levels….

A training client recently asked me for a little advice on how to increase their iron levels.  Since the majority of people I train are prone to iron deficiencies (menopausal, post menopausal, pregnant, post-partum, or do not eat a variety of fresh, "real" food) I thought it would be very relevant & useful to

Eat (more) Real Food…

Diner is often a daunting thought and a super easy way to let your nutrition get off-track. One of my favourite go-to meals is sooo simple, fast & delicious: 1. The Healthy Grain/Carb: cook some quinoa, brown rice, or spaghetti squash 2. The (always healthy) Vegetables: steam vegetables in a frying pan 3. The Protein: add some

Eat Avocado… Eat Real Food!!!

Avocado is delicious and sooooo good for you! Many people avoid avocado, because it is relatively high in fat.  Let's clarify: fat does not make you fat!  Eating too many calories makes you fat (while I have your attention, eating nutritionally void food & beverages + not exercising + stress makes