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Rocky Road Protein Bars

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Rocky Road Protein Bars

THESE. ARE. SO. GOOD.  Do not miss!  My fantastic coach recently asked me to create for her something super chocolatey.  And so, here you have it.  These truly are super chocolatey.  They will 100% satisfy your chocolatey cravings.  And you’ll have zero guilt while doing so!

Makes 8 bars

🥄 1 ¼ c rolled oats
🥄 ⁣¼ c cocoa power
🥄 2 scoops chocolate protein powder
🥄 ⁣4 whole eggs
🥄 ½ c + 2 tbsp almond milk
🥄 ⁣¼ c chopped walnuts
🥄 2 tbsp sugar free chocolate chips

Preheat the oven to 350F.

Add all ingredients to a mixing bowl and stir through very well.

Line an 8 x 8 square baking tin with parchment paper.  Pour the batter into the baking tin.  If needed shake the pan to distribute the batter evenly.

Bake for 20 – 25 minutes, or until a toothpick inserted in the centre of the tin comes out clean.

Once cooled, slice into 8 bars and enjoy!

Chipotle Pork and Rice Bowl

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Chipotle Pork and Rice Bowl

Guys…these are absolute magic!  It took me a couple of tries to get the right combination, but after a few days I nailed it.  I tried cheddar cheese, I tried Greek yogourt, I tried guac, but eventually settled on this.  And now I can’t stop eating it.  I have some shredded pork in my freezer still, and I’m pumped to be able to keep making these bowls next week.

These are perfect to meal prep.  Even if you’re living the #WHF life right now, the days are busy, and double so, if you’re a mama.  So, a little Sunday meal prep still goes a long way to keeping your week on track.

Serves 4

🥄 1 c brown rice
🥄 ⁣3 limes
🥄 2 tbsp cilantro (cleaned and chopped)
🥄 ⁣6 c chicken stock
🥄 2 pork tenderloins
🥄 ⁣2 avocados
🥄 2 tbsp chopped chipotle peppers in adobo sauce
🥄 ⁣1 c salsa
🥄 4 green onions

Cook the brown rice in 2 cups of chicken stock along with the cilantro and the zest and juice of one of the limes.  This adds lots of yummy flavour to your rice!

Beet Chips

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Beet Chips

These beet chips will perfectly satisfy your snack cravings…crunchiness galore – and they are so pretty too!

Serves 1

🥄 ⁣4 beets
🥄 1 tsp sea salt

Wash and peel the beets.  Use a mandolin to thinly slice the beets.  Set your dehydrator to 175.  Lay out the beets on the trays, and top each beet with a tiny little sprinkle of sea salt.  Allow to dehydrate for about 12 – 16 hours, then enjoy that crunchy goodness!

Tropical Yogourt Bowl

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Tropical Yogourt Bowl

Do these pandemic days have you Jonesing for a tropical vacation?  Yah…me too…but since I’m lucky enough to be #SafeAtHome I’m just creating vacations in my mind and on my plate (or in my bowl, in this case!)

Serves 1

🥄 1 cup plain Greek yogourt
🥄 ⁣5 drops coconut flavoured Stevia (or sweetener of your choice)
🥄 1 kiwi peeled and chopped
🥄 ⁣2 pineapple rings, chopped
🥄 2 tbsp toasted, unsweetened coconut chips

Mix the sweetener into the yogourt, top with the fruit and coconut and enjoy.

PS: If you’re searching for this coconut, I like to get mine on Amazon…I’ve struggled to find it at my local grocery store.

Shrimp Fried Rice

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Shrimp Fried Rice

Mmmm – fried rice is so awesome!  I love it and could eat it very day!  The prep only takes a few minutes, and it’s super easy, and it’s really forgiving.  Just use the protein and veggies that you have on hand.  Do make sure to cook your rice ahead and pull it out of the fridge just before you’re going to use it.  I have no idea why this works, but it seems to be the trick to authentic tasting fried rice.

Serves 1

🥄 2 tsp sesame oil
🥄 ⁣¾ c brown rice, cooked a day ahead and stored in the fridge overnight
🥄 1 small yellow onion, cut into small dice
🥄 ⁣1 clove garlic, diced
🥄 2 c peeled and deveined raw shrimp
🥄 ⁣1 c frozen peas
🥄 1 tbsp soy sauce

Set a frying pan over medium heat, and add the sesame oil.  Once the oil has warmed, add the onion and garlic.  Once the onion begins to soften, add the brown rice.

In a separate small frying pan, cook the shrimp over medium heat, tossing frequently to ensure even cooking.  Once the shrimp has cooked, remove from heat, and drain any excess cooking liquid.

Add the frozen peas to the rice.  Once the peas are fully thawed and the rice is nicely warmed, add the shrimp any soy sauce.  Toss through, and enjoy.

Spinach and Artichoke Dip

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Spinach and Artichoke Dip

More dip! Yes!!!  This dip loads up on spinach and artichoke to get lots of volume without sacrificing taste.  Lots of volume means lots of enjoyment.

Makes 1 – 2 servings (depending on how much dip you can eat!)

🥄 1 c plain Greek yogourt
🥄 ⁣½ package chopped frozen spinach, thawed, drained and squeezed dry
🥄 1 can artichoke hearts, drained
🥄 ⁣2 tbsp grated parmesan cheese
🥄 ½ tsp Worcestershire sauce
🥄 ⁣¼ tsp garlic powder
🥄 ¼ tsp onion powder

Add the artichoke hearts to the bowl of a food processor, and pulse until the artichoke has been chopped well.

Add the artichokes, as well as all remaining ingredients to a mixing bowl.  Stir thoroughly, and then cover and refrigerate for 2 – 3 hours before eating to allow flavours to mix.  Re-stir before serving.

Chocolate Mint Overnight Oats

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 ⁣Chocolate Mint Overnight Oats

Guys….this is magic!  Chocolate mint is pretty much life, right?  This healthy breakfast (or perfect afternoon snack) is amazing.  Be careful with the peppermint extract and use a light hand – it’s strong stuff!   

Serves 1

🥄 1/3 c rolled oats
🥄 ⁣1 tbsp cocoa powder
🥄 1 ½ c plain Greek yogourt
🥄 ⁣1/8 tsp peppermint extract
🥄 5 – 10 drops chocolate flavoured liquid stevia
🥄 2 tbsp – 1/3 c almond milk (or use your milk of choice)
🥄 ⁣1 ½ tbsp sugar free chocolate chips (or cocoa nibs)

Mix all ingredients, except for the chocolate chips, together in a container with a lid.  Adjust the amount of milk so that you are able to get the consistency that you like.  I like my oats to be nice and thick, so I only add a touch of milk.  Pop the lid on the container and stick the container in the fridge overnight.  When ready to serve, top with the chocolate chips.

Spicy Shrimp & Slaw Bowl

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Spicy Shrimp and Slaw Bowl

Holy moly!  This might be my new favourite!  I didn’t actually have high hopes for this dish when I was throwing it together – I was more just using up some things I had in my fridge.  But when I sat down to eat this, I was blown away.  Definitely recommended!

Serves 1

🥄  200 g raw shrimp, peeled and deveined
🥄 ⁣ 1 tbsp seafood spice
🥄  2 c cut coleslaw (you can buy this bagged at the grocery store – you’re just looking for slaw cut veggies, not prepared dressed coleslaw)
🥄 ⁣ 2 tbsp light mayonnaise
🥄  ½ tsp siracha (adjust to taste)
🥄 ⁣ ¼ fresh lime

Toss the shrimp in the seafood spice, and pan fry (spray with a little cooking spray first to avoid sticking).  Use medium heat, turn with a spatula, and cook until just done.  Remove the shrimp from the pan.  Add the raw slaw to the pan, and cook until it has warmed through and just started to wilt.

Mix the mayonnaise and siracha together. 

Toss the coleslaw, shrimp, and mayonnaise together, top with freshly squeezed lime juice.

Roasted Red Pepper Dip

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Roasted Red Pepper Dip

Dip is where snack life is at, right?  But so many prepared dips are chock full of fats, and do not offer up much in the way of protein.  So they are easy to eat lots of, but they won’t give you good bang for your buck, unfortunately.  My take on roasted red pepper dip is super delicious, and doesn’t call for any sacrifice on flavour.  I recommend using Skyr over Greek yogourt to keep the dip from getting too thin.

Serves 1

🥄   100 g plain Skyr
🥄 ⁣  2 tbsp goat cheese
🥄   1 whole roasted red pepper, well drained and rough chopped

Add all ingredients to the mixing cup of an immersion blender. Blend for about a minute and enjoy.

Egg & Asparagus Salad

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Egg and Asparagus Salad

This salad is full of protein, carbs, and veggies.  Use a nice olive oil-based Italian dressing (or make your own) and you’ll have a complete meal with healthy fats too!  If you want to meal prep this, the salad keeps very well in the fridge – just slice the eggs and top each serving with dressing immediately before eating. 

Serves 1

🥄  2 hard boiled eggs, peeled and sliced
🥄  ⁣8 stalks asparagus, blanched, cooled and chopped into 1” pieces
🥄  ½ c black beans
🥄 ⁣ A few pickled onions
🥄 Italian salad dressing⁣⁣

Mix all these ingredients together and enjoy!