1/4 C raisins (or chopped dates, blueberries, or chocolate chips!)
Preheat oven to 350F. Prepare an 8×8 square pan or dish with parchement paper.
In a food processor, grind 1 C oats into a flour. Add to a bowl, along with another 1 1/2 C rolled oats, cinnamon, baking powder and sea salt. Stir well to combine.
In a separate bowl, add milk, apple sauce or banana, maple syrup, egg, vanilla and melted coconut oil. Stir well to combine.
Peel the apple, remove the seeds, and grate it. You can also chop the apple if you do not have a grater.
Add wet ingredients to dry ingredients, fold in 1 grated apple and raisins (or dried fruit or chocolate chips). Pour batter into prepared baking pan and bake for 35-40 minutes, or until edges start to lightly brown.
Allow to completely cool before slicing into squares. Serve warm with butter, almond butter or apple butter. Store in the fridge for up to 5 days, or freeze for up to 3 months.
Gluten-free muffins taste like any other amazing muffin, but less sticky and cakey….and this is how they digest, too. So many people suffer from bloating, cramping, headaches, brain fog, joint pain and inflammation. And, most of these sufferers haven’t considered that the undigested protein in gluten could be the problem.
So, I avoid gluten as a precautionary measure in my house. None of my family is celiac but we could be sensitive to gluten, so I bake without it and nobody even knows.
As always, when I eliminate an ingredient from my, or a client’s, diet, I replace it with another. In my pantry, I have swapped white and whole wheat flours for almond, coconut, chickpea and oat flours.
If you are looking for a healthy muffin that tastes great AND might be easier for you to digest, this one might be it.
2 organic eggs
1/4 C maple syrup
1/2 C almond milk
1 Tbsp melted coconut oil
1 tsp vanilla extract
2 tsp apple cider vinegar
1 C oat flour
1 C blanched almond flour
1/4 tsp cinnamon
3/4 tsp baking soda
1/4 tsp salt
rind from 1/2 lemon, plus juice
1/2 C fresh or frozen blueberries
organic coconut sugar for garnish (optional)
Combine the first 6 wet ingredients in the bowl. Mix well, then add in the dry ingredients. Stir in the lemon rind, lemon juice and blueberries. Scoop batter into 12 lined muffin tins, 3/4 full. Sprinkle with a bit of coconut sugar and bake at 350F for 25 mins. Allow to cool before serving.
During this time of social distancing, or physical distancing, all of my appointments have been moved to an online format. Book in for our usual 1 hour consults, and choose how you would like to visit. Options are Skype, Zoom, FaceTime or phone call.
And, it could not have been easier. AND, it’s healthy!!
It’s the Vegan Chocolate Avocado Pudding, from my Healthy Little Bites ebook. It’s made with ripe avocados, raw cacao powder, pure maple syrup, cayenne and dairy-free milk. Purée it all until it’s deliciously creamy and serve with berries, or walnuts or even sprigs of mint.
Into your food processor, scoop out the flesh of two very ripe avocados.
Add maple syrup, cacao powder and milk of choice. (Soy, coconut, rice, cashew, oat or almond will do)
Purée for about a minute until creamy. That’s it. I swear. This recipe serves 3-4. It is not necessary, but recommended that you refrigerate until cool. Enjoy 🙂
2 very ripe avocados
4 TBLSP pure maple syrup
4 TBLSP raw cacao powder
1/4 tsp sea salt
1/3 cup milk of choice (or more if you prefer a thinner pudding)
When I mention meal prep to my clients as a way to eat more healthy, they often feel overwhelmed. Then I remind them that I don’t mean make all the meals for the week! Meal prepping can mean prepping a few things that you’ll use for several meals, or writing out just 3 days of dinners, or refilling your pantry with your staples.
If I don’t do a little meal prep every few days, I find myself getting home after work starving, staring into the fridge blankly, and ending the evening with take out. Sound familiar? For me, it’s dinners that need some planning. For others, it might be breakfast because mornings can be busy! For many, making a few healthy snacks for the week helps to reduce the mindless muffins and donuts that call your name from the office lunchroom.
Here are 5 quick meal prep ideas to help ease some stress so you can feel better about what you are eating, feel more prepared, energized by the right foods, and probably save some pennies.
Make some smoothie packs. Set out 5 or so reusable freezer bags or containers, and fill each one with a handful of spinach, 1/2 banana, 1/2 C berries, chopped avocado, hemp hearts, ground flax, a dash of cinnamon and maybe some nuts. Each morning, empty one bag into a blender, add your liquid (milk of choice or water), and blend!
Roast some veggies. Each week, I chop a variety of veggies (some are leftover from the week before), toss them in olive oil, sea salt and spices, and roast them until tender. I have them for the week for soups, salads, side dishes, and to use with my favourite dips as healthy snacks. You can even roll them up with some greens and hummus into a whole grain wrap for quick lunches-to-go.
Hard boil some eggs. When you need a little protein mid-day or post-workout, eggs are a quick fix. I perfectly boil eggs for 7 minutes so they aren’t too dry, and I add them to salads, or make egg salad with avocado instead of mayo. One of my favourite snacks is a protein box with a handful of nuts, some dried fruit, apple slices, 1 Tbsp almond butter or hummus, and a hard boiled egg.
Make a big pot of quinoa or rice. This one saves alot of time, especially if you like to add a good grain to your daily meals. I always know I have a pot of ready-to-go grains in the fridge to top up my meals, to serve with soup, to use in wraps with leftovers, mason jar salads, or to use as a side dish with extra veggies.
Bliss balls are the bomb. I mix up the ingredients each time I make these, sometimes using almond butter, raw nuts, different dried fruit, sometimes I roll them in shredded coconut, sometimes I add chocolate chips. The possibilities are endless and there is no cooking involved, so they are a quick, healthy snack to keep on hand. When I find myself starving after work or after teaching a fitness class, I pop a bliss ball in my mouth and then I can get my dinner started.
However and how much you meal prep, it all makes a difference in your food choices, stress levels, time management and health! Aim to start small, even start with planning out your meals or snacks for a few days at a time. Write out a grocery list so you have everything you need on hand, and have fun 🙂
What’s your meal prep routine? Any good hacks we should know about?
As a busy mom, fitness instructor, business owner and Nutritionist, I’m all about the easy breakfasts. I prefer to sit and eat mindfully, but sometimes you’ve got to grab and go.
These easy scrambled egg bites are just that. I’m hooked on the gruyere and bacon egg bites from Starbucks…have you tried them?? They’re quite easy to make at home, although I bake mine, as opposed to using a sud vide.
I’ve tried all kinds of different additions in these bites, from chopped bell peppers, to mushrooms, spinach, cheddar, and goat cheese. For more of a protein boost, a spoonful of cooked quinoa makes a great addition, as well.
Here is the simple recipe for the base of the egg bites, then you add in your additions.
12 organic eggs
Optional additions: a handful of chopped spinach, grated cheddar cheese, mushrooms, bell peppers, green onion, diced tomatoes, cooked quinoa, salt and pepper, even leftover roasted turkey.
Crack 12 eggs into a bowl and whisk well with salt and pepper. Pour mixture into 12 lined muffin tins, then sprinkle in your additions. Bake at 350F for 25 minutes. These keep well in the fridge for a few days and also freeze well. To warm, simply defrost and toast up in a warm oven.
Have you tried these? What is your favourite addition?