Vegan Protein Snickers Bars

This recipe is seriously so good and will satisfy all of the cravings! So most of my recipe inspirations I will find online and change to my liking and use my favourite ingredients based upon dietary restrictions and if you’re a vegan I’m sure you know sometimes you gotta do some recipe tweakin. So needless to say I was looking for some vegan protein bar inspiration and came across this recipe. Which like um protein and peanut butter together in one… yes please.

Not only are these bars dangerously good but they’re packed with protein to give you that mid day boost. However this recipe does also call for a good amount of peanut butter so again if you have allergies then swap it out and make it your own.

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There are so many benefits to using peanut butter not just being delicious but it can also..

Aid in weight loss                                                                                                                                                          At 100-200 calories per spoon full of peanut butter it may seem counter intuitive to say that it aids in weight loss however peanut butter is packed with fibre (2Grams/Serving) and protein (8Grams/Serving). Peanut butter also gets you full and helps keep you full!

Build those muscles                                                                                                                                                      A serving of peanut butter has 49 mg of bone-building magnesium and 208 mg of muscle-friendly potassium. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions.

Provides the good kind of fat                                                                                                                                   Peanut butter is full of heart-healthy monounsaturated fats. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat.

So go ahead indulge in the peanut butter and indulge in these peanut butter and dark chocolate vegan protein snicker bars because I know you will love them!

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Top with almonds, peanuts or drizzle with more chocolate

Vegan Protein Snickers Bars

Prep Time: 10 Minutes

Cook Time: 3 Hours (Freezer time)

Total Time: 3 Hours & 10 minutes

Ingredients

60 grams of oat flour

2 scoops vegan protein – I used Vega Sport

1/4 teaspoon salt

6 tablespoon of peanut butter (almond butter or nut free butter)

Half a cup of non dairy milk

2 tablespoons of maple syrup (nectar or honey)

For the topping

3 tablespoons of peanut butter

Handful of chopped almonds ( or peanuts)

170 Grams of melted dark chocolate

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  1. Add the first 3 ingredients to a bowl and mix. Fold in the peanut butter, milk and maple syrup.
  2. Press into a loaf tin covered with parchment paper. Freeze for an hour.
  3. Spread 3 tbsp of peanut butter over the top and sprinkle chopped peanuts and pack down lightly. Return to the freezer for another hour.
  4. Using a hot knife (run a knife under hot water), slice into as many bars/pieces as you like. I sliced mine quite large around 50G each bar so feel free to make them smaller or larger.
  5. Melt your dark chocolate in a bowl and dip your bars into the chocolate making sure they’re completely covered with the chocolate. Place on a plate or chopping board covered with parchment paper and freeze until the chocolate is set.
  6. Store in the fridge.

** This recipe is pretty small so if you have a big family or are wanting to share with your friends, double up the ingredients**

Nutritional Facts

Serving size: 1 Bar (Full size bar)

Calories: 150 Calories

Fat: 11 Grams

Carbohydrates: 13.2 Grams

Fibre: 3 Grams

Protein: 7 Grams

Hope you enjoy!

 

 

Walnut Basil Pesto

If you’re like me and you love pesto but have a hard time finding one at the grocery store that isn’t loaded with cheese or dairy by products then the only way to go is to make your own. This recipe is quick, easy and uses minimal ingredients. Obviously the main ingredient is basil which I used garden fresh green and purple basil, get whatever is available to you and I promise it will be the best pesto you’ve ever had. You can add pesto to so many dishes. Pasta, spaghetti squash, breakfast dishes, toast and so much more!

Basil is considered one of the healthiest foods and is so versatile in so many ways. Not only can it be used as an anti inflammatory, anti bacterial agent but it is also great for cooking, you skin and your mind and body.

“Holy basil has antianxiety effects, explains botanist James Duke, PhD, author of The Green Pharmacy. It contains phytochemicals that studies suggest may lower cortisol, a hormone secreted when you’re tense.” 

So when you’re adding basil to your recipes it will go beyond just smelling and tasting amazing but it will also help to relieve some everyday stressors.

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Easy Walnut Basil Pesto

Prep Time: 10 mins

Cook Time: 0 mins

Total Time: 10 mins

Ingredients

2 cups of fresh basil (pack down basil leaves)

1/4 cup of walnuts

2-3 garlic cloves peeled

1 teaspoon of lemon juice

1/4 cup + 2 tablespoons of olive oil

2 tablespoons of nutritional yeast

Sea salt and pepper to taste

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  1. Add to the food processor, basil walnuts, ¼ cup olive oil, garlic and lemon juice.
  2. Blend until smooth, adding the final 2 Tbsp. olive oil throughout the blending.
  3. Taste then add salt and pepper to taste.
  4. Add the nutritional yeast to the mixed pesto.
  5. To keep pesto from browning, pour enough olive oil into the jar to completely cover the surface of the pesto.
  6. Store pesto up to two weeks or store in the freezer.

 

Nutritional Facts

Serving size: 2 tablespoons

Calories: 93 Calories

Fat: 10 Grams

Carbohydrates: 1 Gram

Fibre: 0 Grams

Protein: 0 grams

Hope you enjoy!

 

Energy Boosting Breakfast Cookies

Most of us these days live a hectic lifestyle where we get up to our alarm clock, rush to get ready for work or school and off we go. Sometimes making it hard to make the right food choices when you’re having those hunger pains first thing in the morning. Making sure you are prepared each day with your meals is a major step in the right direction to getting on track with your health and fitness goals.

For some people like myself I generally don’t eat breakfast as I stick to a fasting routine most of the time but these cookies just aren’t for breakfast. They’re a perfect anytime of the day snack! However, eating the right foods at breakfast can give you energy and prevent you from eating too much during the rest of the day. But no matter what make sure to start your day with the most important thing of all.. coffee!!

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Want a delicious & nutritious breakfast!?

These cookies not only go great with coffee but they’re super quick and easy to make, there is no added sugar in this recipe just the sweetness of the cookie!

The main ingredient in these cookies is oats which helps to bind them together perfectly. As I’m sure you already know how incredibly nutritious oats are as they are used in so many different recipes and are well known for their place in the breakfast category. Oats are rich in fibre, which if you’ve seen some of my other recipes you know I’m all about that fibre. Oats are a superfood that can lower your cholesterol, is rich in antioxidants and is also very filling which can help keep you full longer and curb those mid morning cravings.

Take these cookies with you anywhere you go for an energy boost and a yummy snack anytime of the day!

Energy Boosting Breakfast Cookies

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Total Time: 30 Minutes

Ingredients

2 medium very ripe bananas

1 cup of rolled oats

1/4 cup of pumpkin seeds

1/4 cup of shredded coconut

1/4 cup of raisins (cranberries, currents, dates)

1 tablespoon of chai seeds

2 tablespoons of flaxseed

1/2 teaspoon of cinnamon

Pinch of salt

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  1. Preheat oven to 350F.
  2. In a small bowl mash the banana until smooth. Set aside.
  3. Combine the remainder of the ingredients in a large bowl.
  4. Add the mashed banana to the dry ingredients.
  5. Mix well to ensure the banana is coating all of the dry ingredients.
  6. Let the mixture stand for 5 minutes to absorb the flavour and moisture of the banana.
  7. Take a tablespoon size amount of the dough and form a solid round cookie.
  8. Line a baking tray with parchment paper and place cookie rounds on the tray.
  9. Bake for 15-20 minutes.
  10. Remove from the over and place aside to cool.

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Nutritional Facts

Serves: 12 Cookies

Serving size: 1 Cookie

Calories: 120 Calories

Fat: 3.5G

Carbohydrates:20G

Fibre: 4G

Protein: 4.5G

Hope you enjoy!

Cauliflower Rice & Veggie Bowl

If you’re like me and can’t get enough of carbs. Bread, rice, pasta, cereal and especially pizza! Sometimes it can be hard to find alternatives that satisfy those carbs cravings. But this one, this one is a good one, cauliflower as a substitute for rice!

As I’m sure you’ve heard before cauliflower can be used as a substitute to make pizza crust but it is also an amazing alternative for rice. Not only does it taste just like rice it may even be better. Especially when you add it with some tasty veggies and beans.

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Cauliflower is an extremely healthy vegetable that is a high source of nutrients. It contains unique plant compounds that reduces the risk of diseases and is a weight loss friendly ingredient to add to any recipe. Cauliflower is high in fibre which is beneficial to overall health. Loaded in vitamin K which keeps your bones strong and can aid in weight loss and digestion.

Want a quick & easy dinner recipe??

This recipe is a perfect anytime of the day meal, is so nutritious and I guarantee anyone you make it for will love it!

Cauliflower Rice & Veggie Bowl

Prep Time: 20 Minutes

Cook Time: 20 Minutes

Total Time: 40 Minutes

Ingredients

Rice Ingredients

1 Tablespoon of coconut oil (or olive oil)

4 cloves of garlic

1 small to medium onion diced

1/4 teaspoon of salt

1 teaspoon of cumin

1/2 teaspoon of chili powder

1/3 cup of salsa

1 head of a cauliflower (use food processor to grate into “rice”)

Bean Ingredients

1 15 ounce can of black beans

1/2 teaspoon of ground cumin

1/2 teaspoon of chili powder

Sea salt

Vegetable Ingredients

1 tablespoon of coconut oil

1 pepper thinly sliced lengthwise

1 small or medium onion cut into rings

Sea salt

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  1. Add beans to a small saucepan over medium heat and season with spices to taste. Once bubbling, reduce heat to low and stir occasionally.
  2. Prepare cauliflower rice by using your food processor and “grind”
  3. Heat a large rimmed skillet over medium heat. Once hot, add oil, garlic, onion, bell pepper and a pinch each salt and pepper.
  4. Place the lid on to steam the rice for about 2-4 minutes or until almost tender like rice, stirring occasionally.
  5. Remove rice from heat and transfer to a large mixing bowl. Add cumin, chili powder and salsa. Stir to combine and taste and adjust seasonings accordingly, adding salt, pepper, salsa, or more spices as desired. Add veggies and set aside to cool.

** For my recipe I added fresh guacamole as a side and it made it that much better!**

  1. Mash 2 ripe avocados.
  2. Add 1 tablespoon of lime juice, 1 tablespoon of lemon juice, sea salt and 1-2 tablespoons of salsa.

Serve this recipe alone or with a side of  chips and fresh corn, I promise it will be a recipe you continue to make.

Nutritional Facts

Serves: 3- 4 people

Serving size: 1/3 of the recipe

Calores: 269

Fats: 15 G

Carbs: 35 G

Fibre: 12G

Protein: 14 G

Hope you enjoy!

 

 

 

 

Working out for beginners

Alright so heres another stereotypical post that is going to tell you how to get fit in 10 days. Woahhh just kidding those never actually work. But for reals when it comes to working out and getting fit it is 100% up to YOU! No matter your age, gender or activity level you can do it. But only you can do it and no one will do it for you.

There are so many fad diets and trends that promise to give you the results you’ve always wanted and honestly this is probably why getting fit now more then ever is so darn confusing. You don’t know which direction to turn or what diet/workout plan to follow. However when it comes to working out and you’re just beginning in order to set yourself up for success I got a few rules that have worked for me that I think will work for you too.

1. MAKE THE GYM YOUR HABIT

Just like anything in life in order to be consistent and be successful in whatever you are passionate about it needs to become a lifestyle and a habit. That being said it needs to be something you do on a daily basis. Start small. If your confused about weight training (which will give you the best results) then start on some machines and slowly work your way into the weight room. Get comfortable with the basics and then change up your routine. You’ll get excited to go to the gym and you won’t even think twice about not going.

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2.  FIND A TYPE OF WORKOUT YOU LOVE AND PERFECT IT

Any form of exercise can be beneficial just by getting off your couch. Aim for no more then 3 hours of couch time a day, obviously around 10pm when its bedtime ( if you’re old like me) that doesn’t count. Increase your exercise just by getting outside and going for a walk around the block. Oh and do them squats and perfect your form because it is one of the best full body exercises out there and it will build dat booty!

3. DO IT FOR YOURSELF

Working out has to be something that YOU want something that you can grow to love. One of the most common  problems with new fitness lovers is that they create their goals for other people, which typically leads to falling off of those goals. Do it for yourself, do it because you’ve always wanted it and now is the time.

4. DO NOT AIM FOR PERFECTION

If you’re one of millions of people who see those ads in magazines that say “get fit in 30 days” or buy this detox or cut all the carbs and you believe that these will work, forget everything you know. Getting fit and making your workouts a habit takes time and a long damn time at that. Focus on the short term and long term goals of fitness, you won’t become fit in 30 days or at least you won’t stay that way.  Don’t aim for perfection aim for results, slow and steady results. The results will come you just have to be patient.

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This is my progress picture, this is a 3 month cut. To some it may not seem like a large change but for me it was not only a physical change but an emotional change. I had gone through a lot over the past few years and forgotten how much fitness and health was and is a part of my life. I got off track and needed something to help me get back on track.

Your mind is like a muscle and when it comes to improving your health, cleaning up your eating habits and reaching your fitness goals, it is your most important muscle there is. 

Ultimately it comes down to YOU. YOU have to want it YOU have to have the right mindset and YOU have to be your own motivation. Expect to fail and expect to struggle but follow these tips, get your nutrition in check and you’ll be amazed at what your body can achieve!

xx