Tropical Golden Mylk Smoothie Bowl
This Tropical Smoothie Bowl is super easy to make and is packed with healthy ingredients to jump start your day. Full of vitamin rich mangos, banana, cauliflower, and Golden Mylk, this antioxidant and anti inflammatory power bowl can help to clear your skin, alkalize your body, reduce inflammation, and improve digestion.
Have you ever tried frozen cauliflower in your smoothies? I recently tried it and like it! I find it adds a creaminess as well as helps to add substance without adding extra fruit/sugar. Cauliflower is also full of fibre, vitamin C, and potassium which makes it a great addition to this bowl.
I also used Botanica’s Turmeric Golden Mylk which is a modern take on a traditional Ayurvedic beverage. Made from a whole food blend of turmeric, dates, coconut, cardamom, ashwagandha, black pepper, and cinnamon, I find it has a nice taste compared to straight turmeric and it adds a nice flavour to the smoothie bowl.
Turmeric as most of you know is an incredibly potent anti-inflammatory and antioxidant. Curcumin, the active ingredient in turmeric helps with a number of health concerns such as arthritis, eczema, IBS, and other autoimmune diseases because it helps reduce inflammation in the body. It also aids digestion because it reduces bloating and gas. As well, many studies have shown that curcumin has anticancer effects, particularly that it can kill cancer cells and prevent more from growing.
I hope you enjoy this Tropical Golden Mylk Smoothie Bowl as much as I do!!
For the smoothie bowl
- 1/2 frozen banana cut into chunks
- 1/2 cup frozen cauliflower florets (I steamed my cauliflower before freezing)
- 1 cup frozen mango chunks
- 1 1/2 cups unsweetened coconut or almond milk more, if needed
- 1 tsp Botanica’s Turmeric Golden Mylk https://botanicahealth.com/product/botanica-turmeric-golden-mylk/
- Kiwi slices
- Sliced banana
- Coconut chips
- 1/2 small banana sliced, or 6-8 dried banana slices
- 1/4 cup granola
- Orange or grapefruit slices
Blend ingredients for the smoothie bowl in a high powered blender, slowly adding the milk as you go until everything blends together smoothly!
Healthy Homemade Gummy Bears
These healthier homemade gummy bears are super easy to make and are made with unsweetened fruit juice and have no added sugar. Not only do these have way less sugar than regular gummies, they are made using Organika’s Bovine Gelatine Powder which is high in protein, great for gut health, and reduces joint pain. It is also known to help increase brain function and reduce the signs of aging. Bonus!!! I promise they look WAY more difficult to make than they are- all you need is some unsweetened juice, gelatin powered, and a gummy mold!!
Feel free to get creative as there are so many options of what kind of juice you can use. I have used fresh pressed juice, unsweetened fruit/veggie juice, as well as different smoothie blends and they all turned out well. I have also used this recipe to make rosé gummies and simply replaced the juice with a cup of rosé wine!!
- 1 cup unsweetened 100% juice
- 2 tbsp gelatin grass-fed is best (I like Organika’s Bovine Gelatin Powder)
- Silicone gummy molds (I ordered mine on Amazon) or an 8″ x 8″ glass baking dish
- Pour the juice into small saucepan.
- Bloom your gelatin- this is done by adding it to the top of the juice and letting it sit for 3 minutes until it appears almost wrinkly and somewhat absorbed.
Stir the gelatin well into the juice, then heat gently on a low temp until the juice is very warm but not boiling. This is important, do not overheat!!
Keep stirring until the gelatin is fully dissolved.
Pour the mixture into silicone molds or an 8-inch by 8-inch glass baking dish that’s been very lightly greased with coconut oil. You don’t have to grease the silicone molds if you decide to use those. How many gummy snacks you’ll end up with depends on how big your molds are.
Refrigerate the Homemade Gummy Snacks for at least 2 hours, then pop them out of the molds. You may want to freeze them for 15 minutes before you try to unmold.
Keep these gummy snacks refrigerated in a covered container. They keep for 3 to 5 days. If you want them to be a bit sweeter you can also add a tbsp of honey to the juice after the gelatin while heating the mixture.
What exactly is Freezling you ask??? It just may be my new favourite drink and it is a spin-off of the super popular frosé-frozen rosé wine slush. Freezling however is made using riesling instead of rosé and it’s perfect for a hot summer day. It’s super versatile and can be made by blending any of your favourite fruit and Kitsch’s Maria’s Block Riesling which is a classic style Riesling with notes of peach, appricot, and nectarine!
- 1 bottle Kitsch Maria’s Block Riesling plus more for blending *see note
- 6 fresh peaches (peeled and sliced)
- ½ cup simple syrup (mix 1/4 cup sugar with 1/4 cup hot water and mix to dissolve sugar)
- 1/2 lemon juiced
- 2 oz Triple Sec
- Add fresh peaches, simple syrup, lemon juice, Triple Sec and Kitsch Riesling to a blender.
- Blend until completely smooth.
- Pour mixture into ice cube trays or a pan.
- Place frozen mixture in a blender. ( I never measure them out. I just toss a handful in and add more if I need it)
- Add a splash of wine to make blending easier.
- Blend until slush consistency (add a splash of wine to thin it out if needed)
- Pour into wine glasses, add a straw (if desired) and serve immediately.
- Garnish with fresh fruit like peaches, lemons, or limes.
You’ll need to add a few splashes of wine to the frozen ice cube for blending. You can reserve a small amount of wine or just use some wine from another bottle, which is what I do.
ADD ice! If you like for your slushies to have those tiny little ice chips then throw in a few ice cubes and a little bit more wine!
Birthday Cake Protein Donuts
Donuts have to be one of my all time favourite treats ever since I was a little girl. While I’ll often allow myself to indulge in the ‘real deal’ on occasion, I love that I can whip up a fresh batch of protein donuts that are a little easier on the waistline in no time. These donuts are baked not fried and made with coconut flour, protein powder, and a no calorie sweetner so they have way less calories and fat than your traditional donut. They are also sugar free and gluten free. I’ve experiemented with a few different recipes and have finally found one that I love! These are super easy to make, soft and really delicious. I also love that you can top them with your favourite flavour of icing and sprinkles. I mean who doesn’t love a fresh donut topped with icing and sprinkles?? I sure do!!
- 1/3 cup coconut flour
- 1/4 cup vanilla protein powder (I like Perfect Protein by Botanica Health), you can purchase it here at: https://botanicahealth.com/product/perfect-protein-vanilla/
- 1 whole egg
- 2 egg whites
- 1/3 cup unsweetened almond milk
- 2 tbsp unsweetened applesauce
- 1/3 cup sweetener (I used Swerve)
- 1 tsp baking powder
- 1 tsp vanilla extract
- 1/4 tsp salt
For the frosting
- 1/2 cup butter room temperature
- 1 cup Swerve no calorie icing sugar
- 1 teaspoon vanilla extract
- 2 tablespoons milk of choice (I used unsweetened almond milk)
- Preheat the oven to 350 F
- Mix dry ingredients in a large mixing bowl.
- Mix wet ingredients in a separate mixing bowl.
- Pour the dry mix into the wet mix and mix until fully incorporated and smooth.
- Pour your batter into your donut pan.
- Bake for 15 min or until the bottom is a golden brown and the top bounces back up when touched.
For the frosting:
- Add all ingredients into a stand mixer and blend on high until smooth.
- Continue to add additional milk for desired consistency. Makes 1 1/4 cup or 10 ounces.
- Does not need refrigeration once on donuts.
- Unused frosting can be stored in an airtight container for up to 2 weeks or frozen for up to 3 months.
Recipe makes 6 donuts.
Hope you enjoy these as much as I do!!
Fresh Thai Noodle Salad
I’m a huge fan of ethnic food and love dishes that pack a ton of flavour. This cold Thai Noodle Salad is so fresh and flavourful and it’s perfect for dinner or brining as a dish to a potluck. It is really easy to make and it is better when made in advance so it has time to marinate. The recipe serves 6 and is always a hit when I make it for friends. Hope you enjoy this one as much as I do!!
1/4 cup Fresh Lime Juice
3 TBSP. Vegetable Oil
3 TBSP. Soy Sauce
2 TBSP. Brown Sugar
1 TBSP. Sesame Oil
1 TBSP. Minced Garlic
1 TBSP. Grated Lime Zest
1 TBSP. Minced Jalapeno Pepper
Salt and Pepper to Taste
1/2 LB (one bunch) Green Beans or Asparagus Spears Trimmed
8 oz. Brown Rice Noodles or Fresh Chinese Egg Noodles
2 Cups Peeled, Shredded Carrots
1/2 Cup Slivered Red Peppers (I added orange ones too)
1 Cup Thinly Sliced Green Onions
Cilantro (if desired)
- Wish vinaigrette ingredients together and set aside.
- Cut green beans or asparagus diagonally into 1/2″ pieces. Cook in boiling water until tender crisp (be careful not to overcooked!), plunge into cold water (to retain colour) and set aside.
- Cook noodles according to package directions then drain.
- Toss cooled noodles with with vegetables and vinaigrette.
- Cover and refrigerate at least 2 hours or overnight.
- Garnish with green onion and cilantro before serving.
Tips to Stay on Track With Your Fitness Goals
I get asked often how I stay on track with my fitness goals and I thought I would share some of the things I do to keep active!! I really enjoy working out as it makes me feel good. I notice that my energy increases, I feel happier/less stressed, and mentally I feel stronger. There are times tho when I do fall off the wagon and that’s okay, we all have our ups and downs and it important to remember not to be so hard on yourself!!
We are also all at different fitness levels and have different goals for ourselves. Everyone is on their own journey so it’s important to remember that you need to do what YOU enjoy and makes YOU feel good. I know that when I’m not active I don’t feel great so I make an effort to get back into my routine so that I can start to feel good again!
Here are some tips on how to stay on track:
1. Set goals
Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious. I try to take it week by week. I’ll focus on the upcoming week and make a plan for one week at a time so it’s not so overwhelming!
2. Make it fun
Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Go for a hike, try a new class or maybe join a sports league. Discover what you like to do and have fun with it! I like to also switch up my activity to keep from getting bored. I go through phases where I’m really into spin and then phases where I’m really into yoga or hiking outside. Instead of doing activity you think you should do, do something you actually want to do!!!
3. Schedule your activity
If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. I schedule my workouts each week and add them to my schedule. I also pre sign into classes at my gym so that I mentally know what I’m doing and when for the upcoming week. Having it in my schedule helps to keep me on track.
4. Put it on paper
Are you hoping to boost your energy? Sleep better? Lose weight? Write down your goals. Seeing the benefits of regular exercise and writing your goals down on paper may help you stay motivated. I enjoy to workout as it helps me reduce stress and feel good. I have personally never been a fan of the scale and setting goals to lose a specific amount of weight. I find it sets me up for failure when I am too focused on losing a specific amount of weight and constantly weighing myself. Instead I focus on how working out makes me feel and I go by how my jeans fit. If they are tight I know it’s time to eat a little better and get a bit more exercise. What’s important tho is you need to do what’s best for YOU!! What makes you feel good? What doesn’t make you feel good? How do you want to feel? These are questions you have to ask yourself so you can set goals pertaining to you!
Healthy Blueberry Oat Muffins- oil, sugar, dairy, and flour free!
This is one of my favourite muffin recipes!!! It’s the same recipe as my Apple Crisp Muffins but I added blueberries instead. They are made without flour, dairy, sugar, or oil and are sooo good! My family ate the whole batch in 2 days!!!! I love that they are loaded with blueberries and use whole grain oat flour, almond milk, and natural honey.
Here is what makes these a little more nutritious:
•Toasted oatmeal replaces bleached white flour. (Use oats labeled gluten-free for healthy gluten-free muffins.)
•Bananas/applesauce keep the muffins moist instead of the usual oil or butter.
•A bit of honey sweetens the recipe instead of refined white sugar.
•These can be made using gluten free oats to make them gluten free.
I love this recipe because you can get creative and add your favourite add ins. I have used this basic oat muffin recipe a lot and like to swap out what I put in them to switch things up!
Here are some of my favourite add ins and the recipe below:
- frozen blueberries Tip-I keep mine in the freezer until the very end when I’m ready to add them to the batter, then I rinse them in cold water and pat dry. This will keep them from turning your batter blue or purple! chocolate chips
- 1/2 zucchini and 1/2 apple
- 1/2 walnuts and 1/2 raisins
- fresh or frozen raspberries
2 ½ cups old-fashioned oats ( 2 cups ground, 1/2 cup whole)
2 Tbsp old-fashioned oats for muffin tops (unless adding crumb topping-see below for ingredients and recipe)
3 large overripe bananas (1.5 cup mashed or or 1.5 cup applesauce- I used applesauce)
1 cup blueberries (or your favourite add in like 1 cup berries, OR 1/2 cup grated zucchini and 1/2 chopped apple as an example)
2 large eggs lightly beaten
1/3 cup honey
3/4 cup milk (I used almond milk)
2 tsp real vanilla
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
- Preheat oven to 325 degrees. Place oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes). Do not let these get too toasted! Then cool to room temperature. *Note-If you are in a hurry you can skip this step, however the toasting adds flavour!)
- Divide oats into portions of 2 cups, .5 cup and 2 Tbsp
- Turn oven heat up to 350 degrees.
- Place 2 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
- Mash bananas well, they should have no lumps. I use my mixer to mash them before adding the other wet ingredients.
- Add eggs, honey, milk and vanilla. Mix to combine.
- Add dry ingredients (including the ground oats and .5 cup whole oats) to wet ingredients and mix until just incorporated. Allow these to sit for 10 minutes to soak the oats.
- Fold in approximately 1 cup fruit (I like them with lots of fruit!), raisins or nuts.
- Scoop into muffin tin, lined with muffin wrappers (makes 12 muffins).
- Sprinkle muffin tops with the 2 Tbsp of reserved oats or crumb topping (see recipe below) and press lightly to make sure they stick.
- Bake at 350 for about 20 -23 minutes, a toothpick inserted in the center of a muffin should come out clean.
Healthy Apple Crisp Muffins- oil, sugar, dairy, and flour free!
Muffins are an easy and highly portable breakfast/snack option but are typically laden with sugar and oil which can make them less than healthy. I’m always looking for ways to make things a bit more nutritious and try to avoid refined sugar, bleached white flour, and butter when I can. Don’t get me wrong it’s not that I never make anything with butter, flour, or sugar, heck I love a good ol’ fashioned shortbread cookie and couldn’t live without making some of those around the holidays but I do try to make small changes when I can to ensure that we eat healthy whole foods as a family!
I made these oatmeal muffins without flour, dairy, sugar, or oil and they turned out so well! My family ate the whole batch in 2 days!!!! They are made with apple sauce, whole grain oat flour, almond milk, chunks of apple, and natural honey.
Here is what makes these a little more nutritious:
- Toasted oatmeal replaces bleached white flour. (Use oats labeled gluten-free for healthy gluten-free muffins.)
- Bananas/applesauce keep the muffins moist instead of the usual oil or butter.
- A bit of honey sweetens the recipe instead of refined white sugar.
These can be made using gluten free oats to make them gluten free and the best part, you can customize the batter to make your favourite muffin flavour! I used chopped apple and shredded zucchini for this batch and they were really good!! Zucchini is a great way to sneak in some extra veggies and it also helps to add moisture to the batter without using oil or butter.
I did add a crumb topping to mine which my kids absolutely loved. I mean who doesn’t love a little oat crisp on top?! The extra sweet crunchy oats really add another layer of deliciousness. You can omit this however if you prefer. I love this recipe because you can get creative and add your favourite add ins. I have used this basic oat muffin recipe a lot and like to swap out what I put in them to switch things up!
Here are some of my favourite add ins and the recipe below:
- frozen blueberries *Tip-I keep mine in the freezer until the very end when I’m ready to add them to the batter, then I rinse them in cold water and pat dry. This will keep them from turning your batter blue or purple!
- chocolate chips
- 1/2 zucchini and 1/2 apple
- 1/2 walnuts and 1/2 raisins
- fresh or frozen raspberries
- 2 ½ cups old-fashioned oats ( 2 cups ground, 1/2 cup whole)
- 2 Tbsp old-fashioned oats for muffin tops (unless adding crumb topping-see below for ingredients and recipe)
- 3 large overripe bananas (1.5 cup mashed or or 1.5 cup applesauce- I used applesauce)
- 1 cup add ins (1 cup blueberries, raspberries, OR 1/2 cup grated zucchini and 1/2 chopped apple as an example) you can get creative here! I added 1/2 cup grated zucchini and 1/2 finely chopped apple. *Note- squeeze out excess water from zucchini before adding
- 2 large eggs lightly beaten
- 1/3 cup honey
- 3/4 cup milk (I used almond milk)
- 2 tsp real vanilla
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 tsp cinnamon
- muffin tin
Preheat oven to 325 degrees. Place oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes). Do not let these get too toasted! Then cool to room temperature. *Note-If you are in a hurry you can skip this step, however the toasting adds flavour!)
Divide oats into portions of 1.5 cups, 1 cup and 2 Tbsp
Turn oven heat up to 350 degrees.
Place 1.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
Mash bananas well, they should have no lumps. I use my mixer to mash them before adding the other wet ingredients.
Add eggs, honey, milk and vanilla. Mix to combine.
Add dry ingredients (including the ground oats and 1 cup whole oats) to wet ingredients and mix until just incorporated. Allow these to sit for 10 minutes to soak the oats.
Optional: Fold in approximately 1 cup fruit (I like them with lots of fruit!), raisins or nuts.
Scoop into muffin tin, lined with muffin wrappers (makes 12 muffins).
Sprinkle muffin tops with the 2 Tbsp of reserved oats or crumb topping (see recipe below) and press lightly to make sure they stick.
Bake at 350 for about 20 -23 minutes, a toothpick inserted in the center of a muffin should come out clean.
- 1/3 cups coconut oil (in liquid form)- add an extra 1-2 tbsp if your mixture seems too dry once mixed.
- 1/4 cup honey
- 3/4 cup rolled oats
- 1/4 cup chopped pecans
- 1/4 cup almond meal
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- Whisk the coconut oil and honey together until smooth. Place the rolled oats, pecans, almond meal, cinnamon, and salt in a large bowl. Add the coconut oil and honey mixture; stir until combined. Add your mixture to the top of the muffins just before putting them in the oven.
Vegan Peanut Butter Cookies
Peanut butter cookies remind me of my childhood. I am sucker for the old-fashioned ones like my grandma used to make and love when they are crispy on the outside but chewy on the inside.
I have a couple different peanut butter recipes that I like. One is a flourless recipe that contains eggs and this one is a vegan version made without eggs!! It’s a healthier version with WAY less sugar and minimal flour so they are better for you than the ones grandma used to make.
They MELT in your mouth and are bursting with peanut butter flavour. These cookies are super easy to make and if you are anything like me, you may have a hard time not eating the whole batch in one sitting!!
1/2 cup peanut butter
3/4 tsp baking soda
3 tbsp flour
1/4 cup sugar
2 tbsp coconut sugar
2 tbsp applesauce
1/2 tsp pure vanilla extract
Pinch of salt
Mix dry ingredients well and then add wet ingredients. If you want soft cookies, fridge the dough for at least an hour then roll dough into small balls. Bake in a preheated oven (350F) for 8 minutes. They’ll look underdone when you take them out, but that’s ok. Let them cool for at least 5 minutes before removing from tray.
To keep these cookies soft, store leftover cookies in a plastic container. This recipe will make about 12-16 cookies, depending on how big you roll them. For 16 cookies, they’ll have 65 calories per cookie.
Gluten Free Baked Meatballs
My family loves Italian food and homemade meatballs are one of my kids’ favourite meals. There are perfect for making during the week as they are super easy and quick. I simply whip up my meatballs, pan sear them on the outside, then pour a jar of tomato sauce on top and pop them in the oven. I find roasting these in the oven in tomato sauce makes them nice and tender and it gives the sauce a nice rich flavour.
I will often make my own homemade marinara sauce or if I’m short on time I will use the Costco Kirkland Organic Marinara. I like that has no added sugar, is organic, and it actually tastes pretty good for a store-bought sauce! You can use any sauce you prefer or if you have time to make your own marinara, I have also included my favourite recipe below!!
You can add the meatballs and marinara sauce to a bed of pasta or zucchini noodles which is my favourite when I’m trying to keep things light!
The Spiralizer I use is from Amazon and I love it!! It’s so easy to use and is reasonably priced. Click the picture below if you are interested in buying one!
5 Blade Vegetable Spiralizer
1 pound lean ground beef or ground turkey if you prefer. Sometimes I mix half and half. I like to use fresh ground meat for these as I find if the meat has been previously frozen it can be quite wet and it doesn’t seem to taste as fresh or hold up as well as balls.
1 Tablespoon parsley 1/4 cup finely chopped sweet onion
3/4 teaspoon salt
1/8 teaspoon pepper
1/8 tsp. garlic powder
- Preheat your oven to 400 degrees.
- Place all ingredients in a bowl.
- Combine well using your mixer with the paddle attachment, your hands, or a large fork.
- Gently form balls about 1 1/2 inches in diameter or use a mini scoop to form balls.
- I like to sear my Meatballs in a cast iron pan to get a nice crust on the outside. *If you don’t have a cast iron pan you can also use an oven safe pan.
- Lightly spray your frying pan with oil and then brown the Meatballs on all sides on med-high heat.
- Once the Meatballs are browned add your favourite tomato sauce.
- Next bake at 400 degrees about 15 minutes. Cut one of the meatballs to check for doneness.
* Note- you can also freeze any leftovers. If freezing, let the meatballs cool, then place them in a freezer bag or container.
Marinara Sauce Recipe
2 (14.5 ounce) cans stewed Italian tomatoes 1 (6 oz) can tomato paste 4 tablespoons chopped fresh parsley 1 clove garlic, minced 1 teaspoon dried oregano 1 teaspoon salt 1/4 teaspoon ground black pepper 6 tablespoons olive oil 1/3 cup finely diced onion 1/2 cup white wine
- In a food processor place Italian tomatoes, tomato paste, chopped parsley, minced garlic, oregano, salt, and pepper. Blend until smooth.
- In a large skillet over medium heat, saute the finely chopped onion in olive oil for 2 minutes. Add the blended tomato sauce and white wine.
- Simmer for 30 minutes, stirring occasionally.