Brain power protein bites

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I’ve tried a few variations of the fat bomb or protein bite and I find that I like this oat-y-nutty-chocolaty combination the best. I’ve added a few extras to up the protein and {good} fat content to make it the perfect morning snack!

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I start with about 3/4 cup of nut butter – I used an almond cashew blend.

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Then I add about a 1/2 – 1 cup of organic rolled oats, 2 tablespoons of pumpkin seeds, a handful of chocolate what chips (whatever is left over from what I’ve ate out of the bag) and a tsp of maple syrup. I also add one scoop of upgraded collagen powder and  a tablespoon of brain octane oil. 

Brain Octane is naturally found in coconut oil in small quantities. Brain Octane rapidly provides mental and physical energy, powering your day by keeping you satisfied and free from food cravings. Add it to your daily routine, and experience the state of high performance.

BulletproofTM Collagen protein makes it easy to get the same vital amino acids found in bone broth without the time-consuming preparation. Collagen is good for joints, hair growth, reducing wrinkles and stretch marks, and giving your skin a healthy glow. It’s also super easy to add to various food items including smoothies, coffee or tea and even protein bites! 

Add more dry or wet ingredients depending on how the bites are shaping up.

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You could also add hemp hearts and other nuts if you want to. After all ingredients are mixed together, roll into balls and put in the freezer.

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This post contains affiliate links, which means that if you click on one of the product links, I may receive payment.

Bulletproof

Bulletproof

*Please research and determine if these health products are right for you. All opinions are my own.

 


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My quick and easy go-to lunch




Keeping everything organized as a mom can be incredibly challenging sometimes. I am learning more and more each day that the best thing you can be is prepared. I always keep a few go-to items on hand when I am in a pinch for lunch or dinner. This “recipe” is one that I have adopted into our regular routine and it an be easily changed depending on what is in your pantry.

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As we all know from my other posts, I am a huge fan of veggie bowls. This is an adaptation of that but is a bit more thrown together. If you aren’t watching Erin Ireland’s Instagram stories, you need to because you will be so incredibly inspired!

So, why is this so easy you ask? Well, because it is nutrition packed and so versatile! Starting with a quinoa base, I layer whatever I feel like eating for lunch the next day or whatever is readily available. For instance, tonight as I was prepping lunches I had a mason jar of quinoa, tempeh, pumpkin seeds (iron powerhouse), and my favourite kimchi. It literally was as easy as throwing everything together after the quinoa was cooked. Sometimes I add chickpeas or other greens.

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The constant in this quick dish is almost always the tahini dressing. There are so many variations to tahini dressing but sometimes I literally just plop the tahini paste into my bowl add some salt and pepper, tamari and lemon juice. I will also cut up some cucumber to add after this is heated up at work. The finishing touch is some hummus! I also sometimes like to add hemp seeds as well for that extra little boost. I think the most important aspect to this dish is that fact that you can play around with flavours and clean out your fridge at the same time because the possibilities are truly endless. I think that’s also something I have taken away from Erin Ireland’s Insta stories, and that is, not being afraid to try different flavour combinations with the multitude of nutrition packed plant-based ingredients. This is a quick, cheap and ultra-delicious lunch that you can make again and again in so many different yet similar ways!




What’s your go-to nutrition-packed lunch idea? 

Hearty Summer Salad with Tahini Vinaigrette

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This super salad is hearty while still being a light summer side. Super easy to create too!




Ingredients

Salad: 

One Zucchini

Two Carrots

One head of lacinato kale

One can of chickpeas

Two cups of cooked quinoa

One cup basil leaves (chopped up depending on the size)

Eight crimini mushrooms

One gala apple

One avocado

1/2 red onion

Dressing: 

3/4 cup tahini

1 tbsp apple cider vinegar

1 tbsp tamari sauce

Juice from half a lemon or lime

1-2 tsp pure maple syrup

1 tbsp water

1 mason jar

Directions: 

Spiralize the zucchini and the carrots and set aside

Cut or tear kale into manageable pieces, small or large, doesn’t matter

Massage kale with a pinch of salt and some lemon juice and set aside

Sautee chickpeas and mushrooms in a pan with salt and pepper

Cook quinoa as per directions on bag

When the warm ingredients are done cooking add them to the bowl with the kale

Slice the other ingredients and add them to the salad along with the spirazlied veggies

Dress with the dressing mixed by shaking your mason jar. Taste dressing to see if you prefer more sweetness from the syrup or adding a bit more salt or vinegar.  More water can be added if you prefer a thinner dressing.

Voila! That’s it! Super fast, healthy and really yummy the next day. To ensure the avocado and apples don’t brown too fast, juice the other half of the lemon or lime over the salad before storing in refrigerator. Perfect for your next summer bbq.




 

|| The Scrumptious Veggie Bowl ||

If you are a veggie lover like me the big goddess bowls, buddha bowls, veggie bowls, whatever you want to call them are definitely a must try! These full-meal-deal bowls are all the rage right now and while I am not quite sure of the difference in all of the names they are given, perhaps it doesn’t much matter. Or maybe it does, but that’s a contemplation for another post. I personally just throw veggies in a bowl with some dressing and call it a day – well maybe that’s not all I do – it’s good to have a balance of nutrients with ingredients in the bowl but other than that, anything goes!

The Instagram world is FULL of inspiration to construct these masterpieces but my daily dinner is typically inspired by Erin Ireland and Minimalist Baker. These ladies share what they are cooking and inspire me to be creative with food and to learn which flavours go well together. They’ve also shown me that in fact, there aren’t really all that many rules when constructing these overflowing bowls of nourishment.

Why a veggie bowl you ask? What could be fun about that? Well, if you don’t nerd out on vegetables then you probably won’t be interested but, if you are like me and dream about kale, keep reading.

What is a Veggie Bowl? 

Well, I am sure these things can be described in a variety of ways but, essentially it is a warm and ultra-hearty salad. The bowls are layered with flavours and designed to be super filling. I create plant-based “bowls” but, there are a multitude of meal-bowls with meat as well.

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So where do you start? 

When I am constructing my veggie bowl I like to start with my base first and then build off from there. Sometimes I do follow a recipe loosely because once you make one or two it is easy to know what to do and to modify as you go. Typically, I do quinoa or sprouted lentils, or both to start and then I build from there!

Here are some of my favourite recipes for veggie bowls:

Minimalist Baker Sweet Potato Chickpea Bowl 

Minimalist Baker Roasted Vegetable Quinoa Harvest Bowls

Oh She Glows Summer Glow Buddha Bowl

Building the Bowl 

The above recipes are a great place to start when getting ideas for how to build a veggie bowl and like I said, the possibilities are endless! I like to have my protein base such as quinoa or sprouted lentils. After the base, I add a starch such as sweet potato or yam, a bit of crunch in broccoli, Brussels sprouts, or crisp green beans and a green leafy veggie like collard, chard or kale. Avocado always manages to work its way in there as well. Adding lightly roasted chickpeas is a great way to build more nutrients and protein into the bowl. A nice finishing touch for me includes zoodles, ribbon carrots, micro greens or broccoli sprouts.

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Other Additions

In addition to the veggies, I sometimes add tempeh or when I am feeling a little indulgent, crunchy-crispy tofu! Pomegranate seeds, nuts, and hemp hearts are also great additions.

Dressing

There are many routes you can take when building the flavour profile of a veggie bowl, sweet, savory, etc. Typically, I start with a nut butter or tahini, add a citrus such as lemon or lime, then garlic, salt and pepper, and tamari sauce. If it is more of a salty sauce I like to add hummus to the bowl if I feel like the flavours will blend well!

And that’s it! I find this meal is easy to make and provides an abundance of leftovers for weekly lunches.

How do you construct your veggie bowl? And more importantly, what do you call it!? 

 

| A little of everything veggie burgers |

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All week I have been craving veggie burgers. I have been finding it sort of challenging being back at work to come up with interesting meals nightly + lunch leftovers. While I love cooking, I’ve lost some inspiration these past few weeks but, I am slowly finding my groove. The grocery run is a whole separate challenge all together but the shop online – pick-up services have been a huge help.

This week I made two veggie burger recipes. The first was this one from Minimalist Baker (LOVE all of her recipes)! These simple veggie sliders turned out amazing and were so simple to put together! They also worked out great for leftover lunch for work with some collards.

The second recipe, which I am going to outline in this blog post is also super simple and super tasty and definitely packs a protein punch!  I am a super hap-hazard cook so I tend to randomly make stuff up by getting inspo from recipes and then adding my own twist. So, today, I was inspired by Oh She Glows!

Here’s what I did!


A little of everything veggie burgers

1/4 cup walnuts

1 tbsp hemp seeds

1/2 cup oats

1/4 cup raw pumpkin seeds

1 carrot (chopped)

1/4 cup chopped mushrooms

1/2 – 1 cup sprouted lentils

1/4 cup quinoa

1/4 cup red onion chopped

1 tbsp nutritional yeast

1 tbsp pure maple syrup

tsp salt

tsp pepper

tsp cumin

Juice of one lemon

|| Directions ||

yields six large-sized veggie patties

preheat oven to 375 degrees

Combine all ingredients in a food processor until it is the consistency you want. I prefer my burgers with a bit of texture but not with large chunks of ingredients. After the ingredients are combined to your preference make patties and place on baking sheet. Cook at 375 for about 10 min or until they are ever so slightly crisp on the outside.

Make a traditional veggie burger with a bun and all of your favourite fixings or eat wrapped in collard greens, butter leaf lettuce or even swiss chard!

An alternative to the patties would be making a mini loaf with a muffin pan – this would go great with Oh She Glows mushroom gravy! 

Enjoy! 

|| My new favourite go-to wrap ||

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Are you looking for a super quick but nutrition-packed dinner or lunch and one that doesn’t involve the oven, especially in the summer months? This super green wrap is definitely one of my favourites when I am in a pinch (or all the time). I have recently discovered some amazing dandelion kimchi from Live Organic Foods and if you are in Toronto, check out their cafe! I have been looking for ways to add this kimchi to my meals and this may very well be my favourite.

This would  go great with some roasted veggies or some sauteed peppers. Raw veggies would be great as a side as well!

 


What you need:

Directions:

  1. Warm Tempeh in a frying pan as directed on the packaging
  2. Cook Sprouted Lentils as directed on packaging
  3. Once the cooked ingredients are prepared get your super green wrap and place tempeh on wrap.
  4. Spoon lentils over top
  5. Add sliced cucubmer (sliced lengthwise)
  6. Spoonful of dandelion kimchi over top
  7. Finish off with some microgreens or sprouts

This is a seriously delicious and nutritious meal. Perfect any day of the week!


I’m having a love affair with crunchy tofu

If you haven’t tried crunchy fried tofu, you are seriously missing out. Perhaps not the healthiest thing out there when all dressed up, as a vegetarian protein option it’s top of my list and it’s sooo easy!

There are countless blogs out there that explain how to get perfect crunchy tofu and different ways to dress it up. Most days, I simply dip mine in some corn starch and fry in a frying pan with some coconut oil until golden adding a little bit of seasoning. I find this great to add to stir-fry’s or wraps. You can also dip the corn starch powdered tofu in some nut milk and then into some panko to take it up a notch. Here are some of my other favorite ways to dress it up:

Hot for Food: Crispy Sweet and Sour Tofu 

Budget Bytes: Pan Fried Sesame Tofu with Broccoli

Omnivores Cookbook: General Tso Tofu

Olives for Dinner: Super- Versatile Crispy Tofu Cutlets

Soy and tofu tend to get a bad rap because it comes highly processed and most of it is genetically modified unless labelled otherwise. There are so many amazing benefits to soy though and the reality is the processed soy is in everything. I personally choose to eat soy in moderation and only select non-gmo and organic tofu. There are many health benefits to eating tofu including it’s protein content for vegans and vegetarians.

This article does a great job of breaking it down.