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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)

I have to admit I have been on a kale kick these past few days (or maybe weeks lol)! I can add this hearty vegetable to any dish and be pleasantly full and satiated. Try swopping out spinach or rapini, at your next meal, for this fibre packed cruciferous vegetable.  It contains a ton of fibre which is excellent for elimination and aiding in digestion which puts this leafy green vegetable high on the list of the world’s healthiest foods.

Busy days calls for quick and easy meals.  My days lately have been non-stop however I refuse to allow that to compromise our health and making wholesome nutritious meals are my top priority.  This simple, yet delicious, pasta dish is my family’s “go-to” on days like these.  This is one of those dishes that never disappoints!  You will love the look, smell and taste of this.  It is both hearty and healthy not to mention absolutely beautiful in colour 😉

Most bean based pastas, which are naturally gluten-free, pack more fiber and protein than your typical white pasta (which only raises blood sugar).  You can also opt for an organic brown rice pasta which is filled with fibre and iron.

If you’re a pasta lover like me, it doesn’t get much better than this! Enjoy!

Ingredients

  • 1 bag orecchiette brown rice pasta, cooked to Al Dente
  • 3 chicken breasts
  • 2 Tablespoons Avocado Oil
  • 2 Tablespoons olive oil
  • 4 cloves garlic
  • 1 bunch organic kale, torn into pieces (stalks discarded)
  • Salt and pepper, to taste
  • 1 tablespoon lemon juice

 

Instructions

Marinade chicken breast in olive oil, lemon juice, salt and pepper and leave for 10 minutes. Bake at 350 degrees for approximately 20-25 minutes.

Heat the avocado oil in a large skillet over medium-high heat. Add the garlic and quickly stir (avoid burning). Toss in the kale and add salt and pepper and continue cooking until slightly wilted about 1 to 2 minutes.

Add kale, pasta and chicken and toss.  Serve hot!

 

Cooking a healthy breakfast for your kids can be tough especially when you want to add variety to their diet. I often struggle with breakfast ideas and what to make Savannah that is healthy, well-balanced, nutrient-dense and tasty!

I like these patties because they’re a quick, handheld meal or snack that your kids can eat on the go or even on the way to school. They contain protein, fibre and complex carbohydrates and will give your kids the energy to get through the day!

   

 

Savannah loves black beans and I wanted to create another fun way that she could enjoy them! I love serving these to her with a side of dairy-free yogurt for her to dip.  Most of the ingredients I keep on hand, so cooking up extra is easy and this way my hubby and I have something nutritious on hand to snack on throughout the next day.

If you’re a mom who is tired of feeding their child cereal and milk in the morning try something new and whip these patties up in less than 20 minutes and you can finally smile with the knowledge that your child is getting a healthy breakfast.

Enjoy!

Ingredients

1 15oz can of organic black beans, rinsed and rained

1/4 cup zucchini chopped

1/4 cup cilantro

1 garlic clove minced

2 Tablespoons ground flax seed

2 Tablespoons hemp hearts

1 Tablespoon chia seeds

1 egg

1 Tablespoon grass-fed butter

Instructions

  1. Place all ingredients, except the butter, into a bowl and mix well
  2. Heat a large pan over low to medium heat with 1 tablespoon butter
  3. Place 1 tablespoon of black bean mixture into the pan. with a spatula, spread the mixture into a shape of a pancake
  4. Cook each side for approximately 2-3 minutes
  5. Cook the remaining mixture, using 1 Tablespoon of butter for each batch
  6. Cool and serve

This smoothie makes the ultimate breakfast to-go.  If you are anything like me who values time above anything else, you will appreciate this smoothie as it takes less than 5 minutes to make.  Your mornings just got a little bit easier!

I absolutely love this smoothie because its sweet and tart in taste, super healthy and filling! Even if I am not physically going somewhere in the morning I seem to be still on-the go with my little one and this is such a great and tasty go-to breakfast for me.  Now that the weather will be warming up here in Toronto (I hope!), I am definitely blending up this smoothie a few times a week.

This delicious smoothie recipe makes eating breakfast easier and healthier.  It is packed with fruit, protein and good carbohydrates to power your day. Remember starting with small changes and keeping life and your diet simple is key.  This breakfast smoothie will have you looking forward to your mornings and enjoying healthy eating!

Ingredients

1/2 cup rolled oats

1 teaspoon chia seeds

14 frozen or fresh strawberries

1/4 cup almond butter (or nut butter of choice)

1 cup almond milk

3/4 cup yogurt (I use coconut based yogurt for a dairy-free option)

1 tablespoon raw honey

1/2 teaspoon vanilla extract

1/2 teaspoon hemp hearts (topping)

Instructions

  1. Blend oats and chia seeds together in a blender until a fine consistency
  2. Combine all remaining ingredients until smooth
  3. Top with hemp hearts

There is something about warm baked apples topped with crunchy crumble that makes me drool.  It is one of my favourite winter desserts and when you see how simple it is to make it will quickly become yours too! I also love apple crumble because it is made with simple ingredients that you likely have in your kitchen.

I have taken the classic apple crumble recipe and swapped out the ‘not so healthy’ ingredients for more natural options.

By using brown rice flour in place of all purpose white flour, this winter dessert is gluten-free. I have substituted coconut oil for butter and naturally sweetened the dessert with maple syrup and coconut sugar.

Enjoy this warm, comforting and incredibly delicious Winter dessert! Serve with Coco whip for an extra treat!

Ingredients

5-6 Apples peeled and sliced thin

1/2 cup maple syrup

2 tablespoons Coconut Sugar

2 tablespoons Lemon Juice

1 teaspoon Cinnamon

1/4 teaspoon Nutmeg

1/2 cup Rolled Oats

3/4 cup Brown Rice Flour

1/2 cup Coconut Oil

Pinch of salt

Instructions

  1. Preheat oven to 350 degrees.
  2. Grease a baking dish with coconut oil and set aside.
  3. Place the sliced apples into a medium bowl and mix in lemon juice, cinnamon, nutmeg, salt and maple syrup.
  4. To make the crumble, place the oats, coconut sugar, brown rice flour and coconut oil in a bowl. Using your fingers, mix the ingredients until crumbly. If it is too dry add more coconut oil.
  5. Sprinkle the crumble over the apple and place into the oven for 25-30 minutes.