Shakshuka

We experienced our first Shakshuka in a restaurant we visited in the UK and fell in love with the flavours. After that it was a question of how we could recreate it in our own home. This dish is of Tunisian origin but is also popular in many other Northern African countries like Egypt. Think rich tomato stew with eggs poached on top. For our version, we decided to up the protein and spiciness quotient by adding in some spicy chorizo. Although traditionally eaten at breakfast, we like this dish as a light lunch or dinner served with a nice garden salad on the side 🙂

Shakshuka (makes 6 servings):

1 tbsp olive oil

1/2 a large onion, diced

2 cloves garlic, minced

100g Chorizo, chopped

1 medium red pepper, diced

1/2 can (14oz) diced tomatoes

1/2 can (14oz) crushed tomatoes

1 tsp chili powder

1 tsp cumin

1 tsp dried parsley

2 tsp smoked paprika

1 tsp cayenne pepper

Salt and pepper to taste 

12 eggs

1) Saute onions in a wide, shallow frying pan over medium-high heat until they start to soften then add garlic and cook 2 additional minutes. Add the chopped pepper and chorizo and cook 5 mins longer. 

2) Add the canned tomatoes (both kinds) and all spices/herbs and simmer over low heat for 10 mins or until reduced slightly. Add salt and pepper to taste. 

3) Crack the eggs into the mixture, distributing evenly (you can do half the eggs for the dinner meal and do the other half the next day for lunch if you like). Cover with a lid and let cook for 10 mins or until the whites of the eggs are cooked (but egg yolks still liquid).

4) Serve with a large spoon making sure the eggs don’t break. Top with some more dried parsley as garnish and enjoy!

Macronutrient Breakdown (per serving=2 eggs/serving):

Calories-450

Fat-19g

Carbohydrates-46g

Protein-26g

Double Chocolate Brownie Overnight Oatmeal

How does starting the day with a double chocolate brownie sound?! Too good to be true? NOPE! Our super chocolate-y Double Chocolate Brownie Overnight Oatmeal is a definite winner in mixing up your breakfast oats. It’s easy to make a bunch of these tasty delights ahead of time for the week too! Guilt free, high protein, fibre rich and low sugar…that’s a real breakfast of champions 😉


Double Chocolate Brownie Overnight Oatmeal (makes 1 serving):


1/2 cup of rolled oats
1/2 cup of unsweetened almond milk (regular, vanilla or chocolate to make it triple chocolate!)
1 tbsp stevia (or regular sugar but macros will change)
1 tbsp cocoa powder (raw is better here)
1/4 cup plain greek yogurt (we used 2%)
1/2 a scoop (13g) of chocolate protein powder (we used Bluestar Chocolate Iso Smooth)

1) Combine all ingredients in a small bowl, glass or mason jar. Place in the fridge overnight (or for at least 2 hours) and top with a dollop of greek yogurt and a sprinkle of cocoa nibs for a protein infused breakfast of champions! 

Macronutrient Breakdown (per serving):
Calories-290
Fat-6g
Carbohydrates-35g
Protein-29g
Fibre-7g
Sugar-5g

Banana Cream Pie Overnight Oatmeal

We got such great feedback about our Double Chocolate Brownie Overnight Oatmeal so we decided to try another delicious, dessert inspired flavour. This time we are using our vanilla whey protein powder to make a creamy Banana Cream Pie Overnight Oatmeal. Now what if that tastes as good as it sounds!?! Well it does, so dig in!

Banana Cream Pie Overnight Oatmeal (makes 1 serving):

1/2 cup rolled oats

1/2 cup unsweetened coconut milk (almond works fine too)

1/4 tsp banana extract (or hit Bulk Barn and grab banana cream extract, 1 drop will do, it’s a real find!)

2 tsp stevia

1 tbsp 2% plain Greek yogurt

1/2 scoop of vanilla whey protein (or vegan alternative, we used Blue Star Iso Smooth in Vanilla)

1/8 cup mashed banana (likely less than 1/3 of a medium banana)

2 tsp unsweetened shredded coconut

1) Combine all ingredients in a bowl or mason jar and mix evenly. Store in the fridge, covered overnight and serve cold or warm it up. Top with whatever toppings you may like (we did a few slices of banana, a dollop of greek yogurt and a sprinkle of coconut)! 

Macronutrient Breakdown (per serving):

Calories-301

Fat-7g

Carbohydrates-38g

Protein-23g

Fibre-6g

Sugar-6g

Peanut Butter Chocolate Overnight Oatmeal

If you have tried our Double Chocolate Brownie Overnight Oatmeal, you know how easy it is to have a delicious breakfast that tastes like a real treat but is also a great way to start the day. Well with a few small changes, you can transform the oatmeal you love to a new flavour that’s just as tasty if not better! The Peanut Butter Chocolate version of our Overnight Oatmeal is, in my opinion, even more tasty! Whip up a batch of 4 and have a few days of breakfasts ready and waiting for you in the morning. Guilt free, high protein, fibre rich and low sugar…beats out cereal any day!


Peanut Butter Chocolate Overnight Oatmeal (makes 1 serving):


1/2 cup of rolled oats
1/2 cup of unsweetened almond milk (regular, vanilla or chocolate to make it triple chocolate!)
0.5 tbsp stevia (or regular sugar but macros will change)
1 tbsp PB2 powdered peanut butter
1/4 cup plain greek yogurt (we used 2%)
1/2 a scoop (13g) of chocolate protein powder (we used Bluestar Chocolate Iso Smooth)

1) Combine all ingredients in a small bowl, glass or mason jar. Place in the fridge overnight (or for at least 2 hours) and top with a dollop of greek yogurt, peanut butter or a sprinkle of cocoa nibs for a protein infused breakfast of champions! 

Macronutrient Breakdown (per serving):
Calories-301
Fat-6g
Carbohydrates-34g
Protein-30g
Fibre-6g
Sugar-4g

Dairy Free Wild Blueberry Pancakes

Some Sundays just require a tasty breakfast don’t they? Well this week we decided we were going to make pancakes for Valentines day, but wanted to make them a little more nutrient dense and less sugar packed (Jon’s sweet enough 😉 We kept them dairy free so used almond milk and also substituted coconut oil and stevia for their less nutrient dense counterparts. A nice fluffy, soft pancake treat on a Valentines day Sunday without the splurge!

Dairy Free Wild Blueberry Pancakes (makes 6 pancakes):

1 1/2 c all purpose flour

2 tbsp stevia

1 tsp baking powder

1 tsp baking soda

1 pinch of salt

1 cup unsweetened almond milk

3 egg whites (or 1 egg but this will change the macros)

2 tbsp coconut oil, melted

1 tsp vanilla

1/2 cup wild blueberries

1) Combine first 5 dry ingredients in a bowl. Whisk wet ingredients in a measuring cup.

2) Pour the wet mixture into the dry and combine until just mixed (don’t over mix) then fold in the blueberries (if you stir them in your mixture will turn blue so be careful here!)

3) Heat a pan on med-high with a little coconut oil then scoop the mixture with an ice cream scoop (or 1/4 cup at a time) and cook for 3-4 mins per side or until edges bubble and it can be flipped. Cook on the other side for 2-3 mins more until cooked through (you will have to do this in batches). 

Enjoy with toppings of your choice but don’t forget these will add to your macros 😉

Macronutrient Breakdown (per pancake):

Calories-185

Fat-6g

Carbohydrates-28g

Protein-4g

Sugar-5g

Cinnamon Roll Protein Pancakes

What could be better than a protein packed pancake that tastes like a cinnamon bun? Not a lot! Our Cinnamon Roll Protein Pancake delivers a whopping 17g of protein per pancake and only 4g of fat and 17g of carbs! Topped with a delicious maple frosting, these babies are sure to be a Sunday Brunch winner or high protein mid week snack! 

Cinnamon Roll Protein Pancakes (makes 3 pancakes):

1/2 cup of oat flour (or put 1/2 cup of rolled oats in a food processor and grind until fine)

1 tsp baking powder

1 scoop Blue Star Iso Smooth Vanilla Whey Protein 

1 tsp stevia

1 tsp+1/2 tsp cinnamon

1 egg white

1/4 cup plain 2% Greek yogurt

3 tbsp unsweetened almond milk

1 tsp coconut oil (for frying)

Icing:

3 tbsp plain 2% Greek yogurt

1 tbsp maple syrup

1) Combine the dry ingredients (only 1/2 tsp of cinnamon) until combined. Whisk the wet ingredients in a medium bowl (except for the coconut oil). Once combined add in the dry ingredients until just combined (don’t over mix). 

2) Separate out 4 tbsp of the batter and add the remaining 1 tsp of cinnamon to this mixture. Put this mixture into a small ziplock bag and cut one of the corners off to make a piping bag. 

3) Make the icing by combining 3 tbsp yogurt with 1 tbsp maple syrup and set aside. 

4) Heat the coconut oil over medium heat then add the plain pancake mixture to the pan in 3 equal rounds. Pipe the cinnamon batter in the piping bag/ziplock in a swirl pattern on top of each pancake. Fry for about 3 mins before flipping each over. Cook for another 2-3 mins or until cooked through. Serve topped with the icing mixture and enjoy! Wanting a little added sweetness? Add a sprinkle of cinnamon and sugar on top 😉

Macronutrient Breakdown (per pancake):

Calories-163

Fat-4g

Carbohydrates-17g

Protein-17g

Fibre-2g

Sugar-6g

Pico De Gallo

One thing I love when it comes to Mexican food is Pico De Gallo. This fresh tomato salsa is so simple yet can add such amazing (low cal) flavour to so many foods! From tacos to fajitas, to egg whites and chicken, it’s an easy flavour packer. So I thought, why not whip up a batch to have in the fridge so I can add some delicious Mexican flavour to our meals over the next week?! It turned out great and may just become a staple in this house!

Pico De Gallo (makes 2 cups or 8 x 1/4 cup serving):

2 cups of fresh, diced tomatoes (ripe but firm are best)

1/2 jalapeno chili, chopped finely (remove the seeds if you like less spice) 1/4 cup red onion, chopped finely 

2 garlic cloves, minced 

1/4 cup of chopped cilantro

Juice of 1/2 a lime

Sea salt and pepper to taste 

1/2 tsp of sugar 

1) Dice the tomatoes and put them into a colander to drain over a bowl for 30 mins. After 30 mins add the onion, jalapeno and garlic into the tomato mix and let sit another 30 mins to drain. 

2) Once drained, throw all ingredients including the juice of the lime and the cilantro into a bowl. Mix to combine, season with sea salt and pepper and 1/2 tsp of sugar. Taste to make sure the seasoning is to your likening and adjust if needed. Its now ready to enjoy (but gets better sitting in the fridge over a few hours or days!)

Macronutrient Breakdown (per 1/4 cup serving):

Calories-13

Fat-0g

Carbohydrates-3g

Protein-1g

Homemade Protein Peanut Butter

Who doesn’t love a little nut butter? And for those of you who have tried the high protein peanut butters on the market know how amazing they are. But damn they’re expensive! So I decided to whip up some protein peanut butter of our own. I think I could still up the protein content and will go for another flavour and another batch in the future. But for now this one passed the test (aka the Jon Mills seal of approval)!

Homemade Protein Peanut Butter (Makes 32 x 1 tbsp portions):

3 cups of peanut, roasted unsalted

1/2 tsp salt

2 tbsp maple syrup

2 scoops of Bluestar Whey Smooth Chocolate Peanut Butter Protein Powder

1/2 cup of water

5 tbsp peanut oil

1) Put the peanuts into a large food processor or a wide bottomed blender and grind until it turns into a paste. Add in the rest of the ingredients and process until smooth. If you like it a little less chunky add more water or oil (but macros will change if more oil is added). It’s as easy as that! Enjoy on a plain rice cake, in your protein shake, stir into your oatmeal or just take’r down with a spoon 🙂

Macronutrient Breakdown (per tablespoon):

Calories-87

Fat-7g

Carbohydrates-3g

Protein-5g

Sugar-1g

Bircher Muesli

Originally created in Switzerland, Bircher was introduced to me in England. Jon was always on about it as a tasty snack or breakfast. I would see it in a lot of shops selling ready-made foods. Super easy to make, you basically combine yogurt, oats and your choice of additives. Since Jon and I are on a detox at the moment, we can’t have any added sugar, fruit or dried fruit (we also used only plain Greek yogurt because of the cane sugar in the raspberry kind). There are so many ways you could make this recipe including using plain Greek yogurt alone and adding a tsp of honey or maple syrup for sweetness. Additions like nuts, fruit, vanilla extract etc can all be used jut be mindful of fat and sugar content 🙂 We chose to go with a pumpkin, sunflower, hemp seed medley with some coconut. I had some This stuff is tasty as heck! Served cold in the morning or as a snack, it provides a nice bit of protein, carbs, fibre and good fats. Eat up guys!

Bircher Muesli (makes 1 serving):

1/2 cup 0% fat plain Greek yogurt

1/4 cup iogo raspberry yogurt (made with stevia, avoid the ones with sucralose)

1 tbsp pumpkin seeds

1 tbsp sunflower seeds

1 tbsp unsweetened shredded coconut

1/4 cup of quick or rolled oats (raw)

1) Combine all ingredients in a bowl, let sit for 5 mins and then enjoy! You can easily store this in the fridge for a week so make it ahead and it’ll be there for you to enjoy 🙂 

Macronutrient Breakdown (per serving):

Calories-345

Fat-17g

Carbohydrates-29g

Protein-28g

Pumpkin Spice Overnight Oats

So it’s officially September and we all know what that means….PUMPKIN SPICE is back! I’m not sure if I’ve ever met anyone who doesn’t love this delicious seasonal flavour. Last year we made a Pumpkin Spice granola (http://www.jmfitfood.com/recipes/kjsjs/) and this year we are starting out strong with our Pumpkin Spice Overnight Oats! This can be made with whey protein or can be dairy free by using a vegan protein powder. Either way it’s a tasty treat to look forward to for breakfast, post workout or as a protein packed snack!

Pumpkin Spice Overnight Oats (serves 1):

1/2 cup rolled oats

1/2 cup unsweetened almond mlk

1/4 cup pumpkin puree

1/4 cup plain Greek yogurt (we used 2%)

1/2 tsp pumpkin pie spice (try making your own by combining 3Tbsp cinnamon, 2 tsp ground ginger, 2 tsp nutmeg, 1.5tsp all spice and 1.5tsp cloves)

1 tsp stevia

1/2 scoop of Iso Smooth Vanilla Protein Powder 

1) Mix all ingredients in your mason jar or bowl, leave overnight and enjoy topped with a dollop of Greek yogurt and a few walnuts if you like!

Macronutrient Breakdown (per smoothie):

Calories-329

Fat-7g

Carbohydrates-40g

Protein-28g