Peanut Butter Protein Bites

This is a great snack to keep in your freezer at all times., minimal prep time and it is gluten/ refined sugar free.

1 ½ cup of oats, blend into flour
2 tbsp coconut oil
2 tbsp natural smooth peanut butter (substitute: almond butter)
¼ cup maple syrup, or agave nectar
1 tsp vanilla extract
½ cup almond flour
2 tbsp mini organic dark chocolate chips

  1. In a blender, blend oats into fine flour, set aside. Do the same with the almonds. In a standing mixer combine coconut oil, peanut/almond butter, vanilla and agave nectar/maple syrup, until smooth.


  2. Add the almond and oat flour and beat again until well combined. Fold in the chocolate chips after.


  3. Roll dough into small balls, about 1 tbsp of dough each. Place the finished bites in a container that is freezer safe. You can enjoy our protein bites as soon as 10 minutes of freezing. Store in your freezer for up to a week. ENJOY!


Banana Nut Loaf


Today’s recipe is quickly made, easily stored and a definite comfort food for many.

1 ¼ cup spelt flour (or any other type of flour)
1 tsp baking soda
½ tsp salt
2 large eggs
1 tsp vanilla
½ cup vegan butter (or regular unsalted butter)
1 cup of organic cane sugar/coconut sugar
3 very ripe bananas, peeled and mashed with a fork
½ cup of walnut pieced
½ cup of pumpkin seeds

  1. Preheat the oven to 350 degrees and start by mashing the banana.


  2. In a standing mixer cream together the coconut/cane sugar and vegan/regular butter.


  1. Add the eggs, vanilla and bananas to the fluffed butter. Mix until well combined. Now add the flour, salt and baking soda. Lastly fold in the nuts.


  1. Prepare a baking pan, line with parchment paper and fill the batter into the pan.


  2. Bake the banana nut loaf for 45 minutes. Let it cool on a cooling rack for five minutes before serving it either warm with a scoop of your favourite ice cream or fruit. You will find the loaf to be even more delicious the next day. Simply store in an airtight container. ENJOY!


Breakfast Quinoa Risotto

A hearty breakfast recipe made with quinoa, which is high in protein, gluten free and low in calories. This is a vegetarian dish, however you may add any other source of protein, for example chicken.

2 knobs of coconut oil
1 shallot, minced
1 garlic clove, minced
1 cup of quinoa
2 ½ cups vegetable broth
a handful of shredded cheese, choose your favourite
2 cups of arugula
one bunch of green onions
1 cup cherry tomatoes, cut in half
½ cup of fresh mushrooms, sliced
salt & pepper
dash of olive oil

  1. In a medium size saucepan heat coconut oil over medium heat. Add shallots and garlic and saute until soft and translucent, about 4 minutes.quinoa
  2. Add the quinoa and broth, bring to a boil. Then reduce heat and simmer, covered for 14 minutes.qunioa
  3. Fold in the cheese and cook until quinoa is al dente and the risotto is still somewhat brothy. Remove from heat and fold in arugula and season with salt and pepper.qunioa2
  4. In a separate pan heat olive oil and saute green onions, tomatoes and mushrooms for about 5-7 minutes. Until green onions and mushrooms are lightly browned.quinoa3
  5. Plate quinoa and add your vegetables or protein of choice. You may add a sprinkle of cheese or a little more olive oil on top. ENJOY!


Crunchy Almond Butter Chocolate Chip Cookies

These crispy cookies are made with almonds and oats, so naturally gluten free. Once you made them, maybe hide half, because they are addicting.

1 tbsp ground flaxseed
¼ cup vegan butter or coconut oil
¼ cup roasted almond butter or peanut butter
¼ cup coconut sugar or brown sugar
1 tsp vanilla extract
½ tsp baking soda
½ tsp baking powder
½ sea salt
1 cup gluten free rolled oats, blend into flour
1 cup almonds, blend into almond meal
¼ cup dark chocolate chips


  1. Preheat oven to 350 degrees. In a small bowl mix together flaxseed and 3 tbsp of water and set aside for 5 minutes.







  1. In a standing mixer beat together vegan butter and almond butter until combined. Add sugar and beat for one more minute. Beat in flaxseed and vanilla until combined.


  2. One by one beat in baking soda, baking powder, salt, oat flour, and almond meal. The dough should be slightly sticky. If you think the dough is getting too dry, add a bit of almond milk. Lastly fold in chocolate chips.


  3. Shape dough into 1 inch balls. Place the balls on a baking sheet, lined with parchement paper. Make sure to leave a lot of space between cookies, as they spread while baking. (Mine were too close together).


  4. Bake cookies for 12-14 minutes, the cookies will be soft coming out of the oven. So let them cool for 5 minutes on the baking sheet, then transfer to a cooling rack for 10 minutes.



A Balanced Meal

The complete dinner with a source of protein, carbohydrates and vegetables. Easily made within half an hour.

salmon (I used one half side)
½ cup of thinly sliced fennel
whole wheat pasta (I prefer penne)
fresh lemon juice from one lemon
½ tsp chilli flakes
olive oil

For the creamy sauce:
1 medium size sweet potato, peeled, cut into chunks
1 garlic clove
½ tsp turmeric
¾ cup almond milk, unsweetened
2 tbsp nutritional yeast
salt & pepper

1.Preheat oven to 350 degrees. Steam sweet potato. Wash and pat dry salmon, lay into tinfoil (slightly fold up edges of tinfoil), drizzle with olive oil and fresh lemon juice. Add thinly sliced fennel on top of the salmon and season with salt and pepper.


2. Bring water to boil in a large pot with a pinch of salt. Make another tinfoil bed for the asparagus. Wash asparagus and trim rough ends. Drizzle with olive oil, add a bit of salt and red chilli flakes. Set timer for 20 minutes and put tray with salmon and asparagus in the oven (both should be cooked through at the same time). Now add pasta to boiling water.


3. Make sauce for pasta, in a blender combine the sweet potato, garlic, nutritional yeast, almond milk, turmeric and salt & pepper. Once pasta is cooked, drain and combine with creamy sauce. Serve everything together. ENJOY!


African Peanut Stew

A hot bowl full of vitamin loaded vegetables and protein is perfect for a cold day. Add chicken or beef for a non-vegetarian version.

1 medium sweet onion, diced
3 cloves garlic, minced
1 bell pepper, diced
1 jalapeno, diced
1 medium sweet potato, peeled and chopped
5 large tomatoes, diced
⅓ cup natural peanut butter
6 cups of vegetable broth
1 ½ tsp chilli powder
¼ tsp cayenne pepper
1-2 cups of white beans, uncooked
2 handfuls of spinach (substitute for kale if you like)

  1. In a large pot heat a small amount of olive oil over medium heat. Add onion, garlic and saute for 5 minutes, until the onion is translucent. In a medium bowl whisk together peanut butter and 1 cup of vegetable broth until no clumps remain.


  1. Add bell pepper, jalapeno, sweet potato and tomatoes. Raise the heat to medium high for 5 more minutes. Season vegetables with salt and pepper.


  2. Stir in peanut butter and vegetable broth mixture, along with the remaining cups of broth, the beans, chili powder and cayenne. Cover pot with lid and reduce heat to medium-low. Simmer for 20-30 minutes, until beans are cooked. Add the spinach last and cook until it is wilted. Season with salt and pepper to taste.



Banana & Almond Porridge

Having the same kind of granola/porridge every day can be boring, simply add new ingredients to your basic breakfast and create something different. Today’s recipe will keep you full all morning.

½ cup of rolled oats
¼ cup of coconut milk
1 tbsp almond butter
1 banana sliced
1 tbsp honey
1 tbsp coconut oil
handful of almonds
berries & seeds to garnish (I used raspberries and pumpkin seeds.

  1. In a medium size pot combine oats, ¾ cup of water, the sliced banana and coconut milk. Let mixture simmer for ten minutes, until all the liquids have been absorbed.banana
  2. In a food processor grind the almonds to a rough flour. Now add almond flour, almond butter, coconut oil and honey. Let simmer for about 2-3 more minutes.


Serve hot, topping your porridge with berries, seeds, any other nuts you might prefer.



Thai Chicken

You are on top of your meal-prep game but you seem to get tired of the same old flavours. Try this easy thai rub to spice up your chicken or turkey dinner.

6 garlic cloves, minced
1 tsp pepper
1 tbsp of fish sauce
¼ cup dark soy sauce
fresh ginger, grated (amount up to preference)
8 small chicken legs

  1. In a mortar, pound garlic and pepper to a paste. Using a small bowl combine garlic, fish sauce, soy sauce and fresh ginger.chicken
  2.  Wash and pat dry chicken (I used turkey breast here), lay out on a baking sheet, coated with non stick cooking spray. Rub chicken/turkey with garlic thai sauce.chicken2
  3. Cook chicken/turkey in the oven at 350 degrees for 20-25 minutes depending on thickness of the meat. Serve with a side of salad, or your vegetable of choice.



Detox with Lemon & Ginger Tea


Lemon and Ginger tea….the perfect detox after a big Christmas Eve dinner.

1 tbsp Manuka Honey
2 slices Lemon
As much Ginger as you would like

Ginger detoxifies and has been used to help digestion, reduce nausea and help fight the flu and common cold. It also can reduce muscle pain and soreness.


Lemons are full of Vitamin C and help rejuvenate the skin bringing a glow to your face. They also help with indigestion and constipation.


Honey is a natural sweetener that acts as an anti-inflammatory and can also act as a quick energy booster. It is also great for cold relief, it helps to reduce coughing and night time and can improve sleep quality.



Blueberry Cardamom Chia Smoothie

This is a super quick smoothie, filled with antioxidants, that has a different taste to it due to the cardamom.

1 tbsp chia seeds
5 tbsp of coconut milk (substitute for any other nutmilk)
½ cup of frozen blueberries
1 tsp fresh lemon juice
1 tbsp pure maple syrup
good pinch of cardamom

  1. Combine chia seeds in a bowl with the nutmilk and chill in fridge, covered for an hour, until gelled.
  1. Pour the chia-coconut gel in a blender, add blueberries, fresh lemon juice, maple syrup and cardamom. Blend well.