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Beetroot’s deep, overpoweringly red juice has earned it the reputation as the most bossy of vegetables.  It is difficult to resist the ruby red juiciness especially when you know just how good they are for you. It is a great source of iron and folate while also containing antioxidants and magnesium.
As a Fitness Trainer, I adore beetroot because it is suggested to enhance exercise performance.  Beetroot is packed with nitrates which our body converts into nitric oxide, a molecule that enhances blood vessel dilation. As a result, this increases blood flow capacity, lowering the amount of oxygen your muscles need. Beetroot also enhances energy so grabbing a beetroot juice or shot around 3pm, when most find their energy dips, is much healthier than consuming caffeine (which causes a crash and burn effect).
So with all the benefits beetroot provides why not spice up our regular hummus with this superfood? I say Hell YA!
This sophisticated twist on the breakfast sandwich will liven up your day! Enjoy xx
Ingredients
Beetroot Hummus:
  • 1 boiled beetroot
  • 1 can cooked chickpeas
  • 2 garllic cloves
  • 1/4 cup tahini
  • 3 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp sea salt
  • 1/2 a lemon (juiced)
  • fresh parsley to garnish (optional)
Bread:
  • Brown Rice Sourdough
Topping:
  • 1/2 hass avocado
 Instructions
1. Place 1 peeled medium size beetroot in a pot of boiling water. Boil on medium-heat for approximately 15 minutes or until soft.
2. Place lemon juice, olive oil, garlic cloves, tahini, chickpeas and the beetroot (in this order) into a high speed blender (a blender will give you a smoother texture than a food processor). Process until smooth. If the mixture is too thick, add some cold water until the mixture is a smoother consistency.
3. Season the mixture with salt, cumin, extra olive oil (optional)
4. spread the beetroot hummus on sourdough bread and top with 1/2  an avocado and then top with fresh parsley (optional).

The stomach flu has been traveling in my house for the last week or so (yikes!). Parents warned me that once my little one started nursery school she would bring home gifts other than her cute art work LOL. I do have a protocol to boost her immune system, using different herbs and supplements, at various times throughout the year however sometimes it just can’t be avoided. With that being said, the weekend past and I was not feeling my best so Savannah and I stayed home and hung out around the house.  We woke up Monday morning and I did not have much in the fridge to whip up for breakfast. I saw the very few ingredients that I did have and decided to make a batch of these banana pumpkin breakfast muffins. Savannah and I sipped our camomile tea, had these delicious warm muffins on the couch while watching Dora. It is these small moments that I know I will cherish forever.

I was overwhelmed with the comments and requests for me to post the recipe I created on the fly. I hope you enjoy them as much as Savannah and I did (the batch lasted less than two days!).

 

Gluten-free, Dairy-free, Refined sugar-free

Yields: 12 muffins

 

Ingredients

2 ripe bananas

3/4 cup pumpkin puree, canned

1 egg

1/4 cup coconut yogurt (dairy free)

1 1/2 cups 1-to-1 baking flour (Bobs Red Mill, gluten free)

1 teaspoon cinnamon

1 teaspoon sea salt

1 teaspoon baking soda

1/4 cup raw honey or maple syrup

1 tablespoon raw unsalted pumpkin seeds (topping)

Instructions

  1. In a large bowl mash the bananas, add sweetener of choice (honey or maple syrup) then add pumpkin puree and mix well using a hand mixer).
  2. Mix in egg, cinnamon, salt and baking soda. Then add in flour.
  3. Spoon evenly into a 12 muffin tin greased with coconut oil. Sprinkle raw pumpkin seeds on top.
  4. Bake at 425 for 5 minutes then reduce heat to 375 and bake for an additional 20 minutes. Baking your muffins at a high temperature for 5 minutes allows them to rise and gives them a beautiful plump appearance.

Most of us have been perpetually reminded since childhood, that breakfast is the most important meal of the day. This meal influences how we perform physically and mentally throughout our day.

The average adult gets 8 hours of sleep per day (or should) and 10 hours for children. In those 8 to 10 hours hours that the body is resting it is also essentially “fasting”. If breakfast is not consumed in the morning the body does not get the energy needed for the day, affecting concentration levels (particularly in children), mood and weight maintenance. Eating a nutritious and balanced breakfast (protein, veggies, good carbohydrates) maintains blood sugar levels and sets the tone for a day of healthy eating.

5 reasons why breakfast is the most important meal of the day:

  1. Increase metabolism
  2. Maintain or lose weight
  3. Enhance mood
  4. Enhance immune system
  5. Stimulate the brain improving memory and concentration

However on the days when we are scrambling to get out the door, we tend to push it off. What we really need is a breakfast that can rush out the door with us. By taking the time to prepare and eat a healthy breakfast, you eliminate grabbing or picking up the high-sugar breakfast options at your local coffee shop.  My simple and nutritious egg muffins prepped in a muffin tin are tasty, healthy, and totally transportable, making your mornings easier and your days energized.

These delicious and healthy breakfast egg muffins can be made in advance and even frozen for more convenience! When you’re busy, portable breakfasts make all the difference. I have created three difference recipes below but you can swap out or change up the ingredients as you desire.

Yields: 12

Ingredients

Kale & Spinach

  • 8 eggs
  • 1 cup sliced mushroom
  • 1 cup kale
  • 1 cup spinach
  • 1 shallot diced
  • 1 tsp salt
  • 1 tsp pepper

Broccoli Cheddar

  • 6 eggs
  • 1 cup cooked broccoli florets
  • 1/4 cup sweet yellow onion chopped
  • 1/4 cup nutritional yeast

Pomodoro

  • 6 eggs
  • 1/2 cup chopped tomatoes
  • 2 garlic cloves (chopped or minced)
  • 1 handful fresh basil torn
  • 1 cup quinoa cooked

Instructions

  1. Coat muffin tin with coconut oil and set aside. Preheat oven to 375°F.
  2. Whisk the eggs in a bowl. Season with salt and pepper.
  3. Dice the vegetables into small pieces and add to the egg mixture (for the broccoli cheddar add the nutritional yeast at this stage as well).
  4. Fill the muffin cups 3/4 full and bake for 20-25 minutes until centres are set and no longer runny.
  5. Allow to cool slightly before serving

** Please note that extras may be stored in an air-tight container in the refrigerator for up to 1 week or in an air-tight container in the freezer for up to 1 month.

Many people avoid snacks because they believe it will contribute to weight gain when in actuality it helps to maintain a healthy weight and keep energy levels at an ultimate high, avoiding cravings of junk food and refined sugar.  However not all snacks are weighed the same.  Choosing snacks that combine complex carbohydrates, protein and healthy fats is key!

No bake bars are one of my favourite on-the-go snacks because they are portable, easy to eat and do not require a napkin! WIN!  However commercial bars are what we nutritionists call junk food dressed up as a healthy snack. The majority of these so called “healthy snacks” that sit on the shelf in your nearby grocery store, contain a ridiculous amount of refined sugar and ingredients that even I cannot pronounce!

So why are these individually wrapped bars so popular?  Well because they are easy and can be eaten for breakfast and snack.  What if I told you, you could whip up a batch of really healthy bars in less than 20 minutes?  Would you consider making them?  I hope so because these 5-ingredient healthy bars are not only delicious but they are packed with complex carbohydrates, protein, fibre and a ton of vitamins!

Whether you`re looking to eat healthier, have more energy, fuel your workout or liven up your child`s lunch box these bars are the ideal addition to your life. They are stress-free, convenient and healthy. When you’re short on time, feeling tired, or don’t want to heat up the house, whip up these simple yet delicious no bake peanut butter cacao bars.

We all know that making our own treats means cleaner ingredients and these whole food bars are sure to keep you energized and fueled all day long. I highly recommend making a batch every few days and storing them in the fridge, or freezer, for fast, convenient and healthy snacking!

As a busy mom and entrepreneur anything that takes less than 30 minutes to make is my jam! These bars are an easy grab-and-go power-packed snack keeping my blood sugar levels balanced. In turn, this makes me a better mom, a better wife and a more energetic entrepreneur.

Dietary Restrictions: Dairy-free, Gluten-free, Refined Sugar-free

Yields: Makes 8 square bars or 16 smaller bars

Ingredients

  • 1 cup pitted dates
  • 1/4 cup pure maple syrup
  • 1 cup gluten free oats
  • 1/4 cup cacao powder
  • 1/4 cup organic almond butter
  • 1/4 teaspoon sea salt

Instructions

  1. Place the dates in a food processor to form a dough
  2. Add all other ingredients until well combined
  3. Line a loaf pan with parchment paper and then press the dough tightly into the pan
  4. Place in the freezer for 1 hour
  5. Lift out of the pan and cut into squares or bars
  6. Store in an airtight container (these can be frozen)

As we have all likely noticed, smoothie bowls are the biggest trend on social media these days and for good reason! Take your smoothie make it thick and ditch your straw for a spoon. These thick and colourful bowls provide a ton of variety and the gorgeous toppings you can play with are not only healthy but fun.

Why are smoothie bowls so popular? You can eat them for breakfast, lunch or snack and feel confident that you will be getting the energy and fuel you need to tackle whatever the day throws your way. Filling your smoothie bowl with fruit, veggies, nuts, seeds and healthy fats gives you an easy meal packed with nutrients, fiber and vitamins.

The Açaí berry is the popular superfood from Brazil. It is an indigenous berry found in the rain forests of the Amazon. Along with this berry’s delicious taste, it provides an array of health benefits.  The Açaí is a powerful fruit and its popularity is well deserved.  Adding this energy-boosting fruit to your diet, will help stimulate your immune system and may help repair oxidative damage because of its high antioxidant content. In my popular eBook “Healthy is Sexy”, I speak a lot about beautifying from the inside-out and achieving true beauty from a whole foods diet. Antioxidants provide our cells with protection while slowing down the aging process.

Being an entrepreneur and mom I am always looking for fast and easy meals that are packed with nutrients to keep me going all day long. Needless to say, Acai smoothie bowls are my favourite these days.  After eating this beautiful bowl of deliciousness you will feel satiated and full for hours.  Not to mention it will satisfy any sweet craving you may have (minus any guilt or blood sugar dips).

Unfortunately here in Toronto, we are not able to get our hands on fresh Açaí berries. You can only purchase Açaí as a fruit puree and this can be found in the freezer of your local health food store. The biggest producer of this puree is Sambazon. Finding this puree is not the difficult part of this recipe, the challenge here is to find the balance of thickness for your smoothie bowl so that your toppings simply float on the top and do not sink into the mixture. Smoothie bowls really are not difficult but they can take a few tries, especially if you’re new to the smoothie-bowl scene.

If you want to blend a super thick and spoonable smoothie bowl follow my tips and tricks below:

  1. Make it thick – use frozen fruit to give you a thick base (you do not want a soupy smoothie bowl). The more frozen fruit and less liquid you use, the thicker the bowl. Be sure to use a powerful high speed blender like a Vitamix.
  2. Chill your bowl before starting – smoothie bowls can be delicate and can begin melting the moment you pour your mixture into the bowl. By chilling the bowl first you can avoid this.
  3. Find your perfect smoothie bowl – Its best to use a deep bowl versus a wide or shallow one to keep the mixture cold and it is a smaller surface to add your toppings to.

Açaí smoothie bowls are popping up at trending local juice & smoothie bars however I encourage you to try my recipe below. Remember smoothie bowls have personality so you can change up the toppings to whatever your heart desires adding your own flare!

Prep time  10 minutes

Total time 10 minutes

Makes: 2 Bowls

Ingredients

2 frozen Açaí packs (unsweetened)

1 frozen banana

¼ cup coconut milk

¼ cup coconut water

Toppings

½ banana (slices)

strawberries

¼ cup coconut flakes

¼ cup hemp hearts

1 Tbsp chia seeds

Instructions

  1. Run Smoothie Packs under hot water for 5 seconds.
  2. Blend all ingredients in a high speed blender until well combined (consistency should be that of a very thick smoothie).
  3. Poor Açaí mixture into a deep bowl and top with toppings.

The only thing that gets this girl energized in the morning is a breakfast filled with fuel.  As a crazy-busy passionate entrepreneur and mom, I have a few projects on the go right now and have been living  my life a mile a minute. This is most definitely not my preference but it is also reality right now. There are days that as soon as my feet hit the floor in the morning I am moving so fast that I forget to eat!  This leaves me low on energy which doesn’t start my day off on the right foot.  My blueberry super smoothie is nourishing, fueling and energizing, providing me with exactly what my body needs to get through these busy busy days.

If you are reading this and nodding you can relate. If you experience rough mornings from time to time then you can use a healthy-on-the-go smoothie that will take your mornings from rough and grumpy to smooth and happy!

Smoothie bars seem to be popping up impressively fast here in Toronto.  Some are good, most are not.  Most smoothies we think are healthy are actually filled with sweetened fruit juice, way too many bananas, dairy and can contain as much sugar as a large coke!

Be mindful of what ingredients are in your smoothie while out buying one! Or better yet, make my Blueberry Morning Super Smoothie and avoid wondering.  Enjoy!

Ingredients

½ cup blueberries

1 cup almond milk

½ cup coconut water

2 scoops Sunwarrior natural protein powder

½ cup spinach

2 tablespoons sunflower seed butter

½ Tbsp pure maple syrup

½ Tsp cinnamon

1 Tbsp chia seeds

1 Tbsp flax seeds

Directions

Blend all ingredients (add ice if you want it cold)

Growing up with a British mother, jam (or ‘jelly’) was always a staple in our home and consumed at breakfast with traditional toasted English muffins or crumpets. The smell of freshly brewed English breakfast tea and toast is probably still one of my favourites and what would make this all complete is the JAM.

Store bought jams are processed and have a very high sugar content. Not ready to let go of my love for jam I decided to create a simple recipe that did not include pectin.  The main reason jams or jellies are so unhealthy is because of this one ingredient.  When using pectin, you must use a large amount of sugar (in most cases more sugar than fruit). The sugar is what reacts with the pectin to make it gel.  However, it often requires a sugar content of more than 55% or more!

Chia seeds when mixed with liquid create a gel-like consistency so it was a no-brainer to use this as a substitute for both pectin and gelatin.  Hope you enjoy my 3 ingredient Strawberry Chia seed Jam.  You can mix up the fruit each time for a change in flavour.

Enjoy x

Ingredients

3 cups Strawberries cut into small pieces

1/4 cup pure Maple Syrup

1/4 cup Chia Seeds

Pinch of salt

chia-jam-1Directions

  1. Place strawberries and maple syrup into a saucepan over medium heat and bring to a simmer stirring occasionally.
  2. Add the chia seeds and pinch of salt and reduce heat. Continue to simmer and stir occasionally until the mixture becomes thick (approximately 20 minutes). Note:  If you like a thicker jam, reduce the heat to low and let it simmer for an additional 5-7 minutes stirring frequently to ensure it doesn’t burn.
  3. Remove from heat and spoon into mason jars allowing to cool before placing in the fridge. Jam will remain fresh for 1-2 weeks (if it lasts this long!)chia-jam-3

 

 

 

Do you find you’re rushed in the morning? I know there are mornings where I can’t even begin to think about eating breakfast let alone making it.  But as we all know, breakfast is one of the most important meals of the day.  A nutritious breakfast sets the tone for the day ensuring our blood glucose levels are balanced and we are feeling fuelled, energized and full of life!  Try out my very simple overnight oats that you can quickly prepare the night before so all you’re doing in the morning is grabbing and going.  It is truly a simple breakfast to the rescue!

Ingredients 

1 cup of steel cut oats

1 tsp cinnamon

1 tsp pumpkin seeds

1 tsp sunflower seeds

1 tsp flax seeds

1 tsp chia seeds

Almond or coconut milk (enough to coat all ingredients)

Directions

Place all dry ingredients in a bowl and mix evenly into small mason jars (this way you make enough for a few days or you can share!) and pour almond or coconut milk over the dry ingredients.  Place in fridge overnight. When ready to eat, top the oats with your favourite in-season fruit and enjoy!

This classic Mexican breakfast brings me back to the days I lived in Mexico.  Eggs covered in fresh salsa – who wouldn’t want to wake up to the smell of this? This breakfast is both hearty and healthy and is the fuel you need to start off your busy day!

Ingredients

1 Tbsp avocado oil

1/2 medium onion

6 ripe tomatoes (chopped)

4 eggs

4 tortillas

2 Tbsp fresh cilantro (chopped)

1 tsp chilli powder (optional)

Instructions

  1. In a large skillet, on medium heat, sauté onion until translucent then add tomatoes.
  2. Add salt, pepper and chilli powder to taste
  3. Reduce heat to low and simmer for approximately 10 minutes
  4. Heat a separate pan on medium heat and crack 4 eggs and cook 3-4 minutes making sure that the yolk remains runny
  5. Scoop some salsa onto the plate, top with a tortilla and then some more salsa and sprinkle with cilantro

Smoothie Bowls are all the rave right now and rightfully so!  Whether you’re incorporating leafy greens, creamy avocado, or colourful fruits these super-bowls are nutrient dense, filling and so yummy!  Brighten your morning with this breakfast bowl that will kick start your day in high gear and have your taste buds singing with praise!  Remember to use less liquid than you would for a smoothie so that the consistency is thick and creamy.  Trade up your straw for a spoon and gain a whole new smoothie experience!

Ingredients

1 cup strawberries

1/2 cup coconut water

1/2 cup coconut yogurt

1/4 tsp shredded unsweetened coconut

1/4 tsp chia seeds

1/4 tsp hemp hearts

1 tbsp goji berries

Instructions

Blend all ingredients and garnish with coconut, chia seeds, hemp hearts & goji berries