Apple Cinnamon Progurt Parfait

Ever find you get to the end of the day and you’re jones-in for something sweet but are trying to not give in to those sweet cravings? Maybe you haven’t had enough protein either today (number one thing we see in our clients is not enough daily protein for fat loss and muscle building needs). Or are you preppin your bikini bod like we are in the next four weeks before Jamaica?! No matter what the reason, this delicious Progurt Parfait recipe is there for your sweet craving needs! 

Apple Cinnamon Progurt Parfait (makes 1 serving):

1/2 cup 0% fat plain Greek yogurt

1 scoop vanilla ISO smooth whey protein powder 

1/2 tsp cinnamon

150g of diced apple (one medium sized apple)

1) Combine the yogurt, cinnamon and protein powder in a bowl then toss in apples or layer like a parfait and enjoy! 

Macronutrient Breakdown (per serving):

Calories-287

Fat-2.3g

Carbohydrates-27.3g

Protein-39.4g

Chocolate PB & Banana Progurt Parfait

Okay we are officially obsessed with this tasty snack. So much so that we needed another flavour after having the Apple Cinnamon version. So here it is CHOCOLATE PB & BANANA Progurt! Not only will this tasty bowl of deliciousness help you reach your protein goals for the day, it will feel like a sweet little dessert too! All you need is a chocolate protein powder, some PB2 powder, a banana and yogurt. Great post workout, as a snack or even for breakfast!

Chocolate PB & Banana Progurt Parfait (makes 1 serving):

150g 0% fat plain Greek yogurt (about 1 cup)

1/2 scoop Bluestar Whey Smooth Chocolate Peanut Butter Cup protein powder 

a pinch of cocoa powder

50g of sliced banana (about half a medium banana)

1) Combine the yogurt, PB2 and protein powder in a bowl then toss in the sliced bananas and sprinkle with cocoa powder! 

Macronutrient Breakdown (per serving):

Calories-228

Fat-2g

Carbohydrates-21g

Protein-31g

Egg Topped Homemade Hashbrowns

Our Whole Food Detox is underway and we’ve been asked for some breakfast ideas as wheat and gluten needs to be avoided over the next 4 weeks. Our solution, and one of Jon’s faves, our Egg Topped Homemade Hash Browns! This will take you less than 15 mins to make and you can even make extra hash browns for later in the week (it’s all about planning after all). This well balanced dish can be a breakfast, lunch or snack option any day of the week.

Egg Topped Homemade Hashbrowns (makes 1 serving):

100g of potato, diced

1/2 tsp of Montreal steak spice (make sure you get one without sugar or vegetable oils). You can mix spices too, just use a small sprinkle each of rock salt, pepper, paprika, garlic powder, onion powder, crushed chili flakes, thyme, rosemary or another combination you prefer. You could go as simple at salt, pepper and rosemary too!

2 free range eggs

1 cup of raw spinach

1 tsp coconut oil

1) Put the diced potatoes into a saucepan with just enough water to cover 1/2 inch from the bottom. Bring to a boil covered, then reduce heat to low-medium and cook until soft enough (about 5 mins). Drain then sprinkle with spice mix, add in the spinach to wilt and then set aside. 

2) Melt the coconut oil in a small saute pan over medium heat and fry the eggs until desired done-ness. Put the potato/spinach mixture on a plate, top with eggs and enjoy!

Macronutrient Breakdown (per serving):

Calories-227g

Fat-15g

Carbohydrates-21g

Protein-15g

No-Bake Protein Bars

My client Kylee was sweet enough to bring Jon and I a batch of her delicious protein bars to class last night and they didn’t even make it home before the taste testing began! They are super tasty and have some seriously great macros! She found this recipe in Oxygen Magazine and we feel it’s a real winner (especially being so easy to whip up). Kid friendly too 🙂

No-Bake Protein Bars (makes 8 bars):

2 cups quick cooking oats

1/2 cup natural peanut butter (you could sub in a different nut butter here though)

4 scoops Bluestar Iso Smooth Vanilla Whey Protein (vegan can work too but macros and flavour will change, choose a different flavour to jazz it up like chocolate peanut butter for a chocolate-y version or cookies and cream for a sweater version!)

1 tsp ground flaxseed

1/2 cup of water

1) Combine and knead all ingredients in a medium sized bowl. 

2) Line a square baking dish with parchment or wax paper.  Press the dough into the dish using a spatula. Melt a little peanut butter and drizzle on top if you like (not included in macros) then freeze for at least 30mins. Take out and cut into 8 bars then store in an airtight container in the fridge or freeze to save them for longer! 

Macronutrient Breakdown (per bar:)

Calories-247

Fat-10g

Carbohydrates-17g

Protein-21g

Breakfast (for dinner) Enchiladas

Our Skinny Enchilada recipe was quite the hit so we’ve decided to take our enchilada game to the next level with our Breakfast (for dinner) Enchiladas! We used ground turkey and eggs in these babies and topped them with our fave high protein cheese for a gooey melty top which we sprinkled with avocado, tomato, cilantro and green onion. Let’s just say when my plate was clean I could’ve eaten it all over again!

Breakfast (for dinner) Enchiladas (makes 6 servings):

Enchiladas:

1/2 tbsp olive oil
1lb extra lean turkey

1 tsp of italian seasoning (or a mix of your choice of herbs)

1/2 tsp garlic powder
1/2 cup onion, chopped
6 eggs
1 cup egg whites
Salt and pepper, to taste
6 large whole wheat flour tortillas

90g shredded lactose free 4% allegro cheese

Enchilada Sauce:
1/2 tbsp olive oil
1/2 cup onion, chopped
3 cloves garlic, minced
1/2 cup red pepper, chopped
1 jalapeño, de-seeded and chopped
1 tsp cumin
1 tsp salt
9oz of canned, diced tomatoes with italian seasoning
1 cup organic chicken broth

Toppings:
150g avocado, chopped (1 medium)
1 cup cherry tomatoes, halved
1/4 cup green onions, chopped
1/4 cup cilantro, chopped

1) Make the Enchilada Sauce by heating 1/2 tbsp of olive oil over medium-high heat in a medium sized sauce pan. Sauté the onion, garlic, pepper and jalapeño for about 5 minutes then add in the rest of the ingredients and bring to a boil. Once boiling, bring down the temperature to a simmer and leave uncovered for 15 mins or until slightly reduced. Once slightly cooler, put into a food processor and blend until smooth.

2) Preheat oven to 350 degrees F. In a large saute pan heat 1/2 tbsp olive oil over medium-high heat and sauté the onion until translucent, about 2 minutes. Add turkey meat and cook until browned and crumbly. Transfer meat mixture onto a plate, getting rid of any moisture using paper towels and set aside.

3) Whisk the eggs and whites together in a bowl with salt and pepper. In the same pan you cooked the meat, pour in the eggs, letting them cook without stirring until eggs have set slightly. Using a spatula, push the eggs away from the edges of the pan, flipping gently to form large pieces of egg. Cook through (total of 5-7 minutes) then remove eggs from heat and mix the meat into the pan.

4) Using a 9×13 inch baking dish, spread ½ cup of enchilada sauce on the bottom of the dish then put 2 tablespoons of sauce onto each tortilla wrap. Then divide the egg/meat mixture into 6 then put 1/6 of each mixture into the centre of the tortillas (in a line lengthwise). Roll them up then place the wraps seam side down in the baking dish. Top with remaining enchilada sauce then cheese. Bake for 20 minutes until cheese is melted then top with the green onions, cilantro, tomatoes and avocado and ENJOY! Don’t forget your greens on the side too, this recipe is great with a side salad of keep it simple with some crudities 😉

Macronutrient Breakdown (per enchilada with 1/6 of toppings):

Calories-499

Fat-18g

Carbohydrates-41g

Protein-39g

Vegan, Gluten Free Apple Pie Pancakes

The leaves are turning, the weather is getting crisp and APPLES are in season. So what better way to honour the apple than a healthy, low fat apple pie PANCAKE!? The JMFitFood kitchen smells seriously seasonal right now 😉 Think low fat, gluten free, vegan (no eggs/dairy) and hella tasty. How can you go wrong! Treat yourself this weekend and whip up a batch for the family why don’t you?!

Pancake Mix:

2 cup rolled or quick oats
1/2 cup unsweetened almond milk
1 cup unsweetened applesauce
1 tsp cinnamon
1/2 tsp nutmeg

1/2 tsp ground ginger

2 tbsp baking powder
2 tbsp apple cider vinegar
1 tsp cinnamon
1 tbsp maple syrup

1 tbsp raw Stevia

Topping:
1 small apple

1/2 tsp cinnamon

1/4 tsp ground ginger

1/4 tsp nutmeg

Pancake Mix:

1) In a blender or food processor place all ingredients for pancakes. Blend until smooth then leave the mixture for 5 mins to thicken. Heat a non stick pan over medium heat (5-6 ish) and scoop 1/4 cup portions of batter (spray pan with coconut cooking spray if needed), spread slightly into rounds and cook for 2-3 mins a side or until cooked through (pressing slightly after flipping to flatten). Feel free to cover your pancake pan with a lid if you feel they aren’t cooked through to your liking. 1 Serving= 2 pancakes 🙂

Apple Pie Topping:

1) Chop the apple into small pieces and place in a small saucepan, cover with water and add in spices. Cook for 5 mins or until softened, drain. Top your pancakes with apple and sprinkle with more cinnamon! 

Macronutrient Breakdown (per serving aka 2 pancakes):

Calories-246

Fat-3g

Carbohydrates-54g

Protein-9g

Fibre-14g

Sugar-12g

Cherry Almond Chia Seed Pudding

I visited my naturopath, Kelsey Duncan at Natural Solutions about a week and a half ago and she thought that Chia pudding would be a great addition to my diet in order to add some good fats and fibre into my nightly routine. So I have tried a few versions; Chocolate Banana and now this Cherry Almond version and so far this one’s my fave! If you have an issue with texture feel free to blend this all up together for a smoother pudding. I personally prefer the little bite of the seeds whole. But to each their own. Feels like dessert but you get the green light to have it midweek…which is always a treat 😉

Cherry Almond Chia Seed Pudding (make 4 servings):
2 cups unsweetened vanilla almond milk
1/2 cup frozen cherries, chopped (or keep whole if blending)
1 tsp pure powdered Stevia (more or less to appeal to your taste)
1 tsp vanilla extract
1/2 cup chia seeds

4 tsp pure maple syrup (less or omit, base this on your taste)

Non Blended Version:

1) Combine the almond milk, Stevia, vanilla, maple syrup and chia seeds together in a bowl. Let sit then stir again after 5 mins. Cover and refrigerate at least 3 hours or ideally overnight. When ready to serve, top with 1/4 of the cherries (chopped).

Smoother Blended Version:

*Blend the cherries, almond milk, stevia, maple syrup and vanilla until creamy and smooth. Add the chia seeds in and whisk to combine. Let rest for 5 minutes then stir again. Cover and refrigerate at least 3 hours or overnight*

Macronutrient Beakdown (per serving):

Calories-165

Fat-7g

Carbohydrates-17g

Protein-7g

Fibre-11g

Sugar-6g

Creamy Coconut Chia Seed Pudding

We have made chia pudding before but we are making it that much more luxurious in our new Coconut version. We are introducing more fats into our diet as we cut back on refined carbohydrates. This recipe is made with coconut milk and it deliciously rich and satiating…great when you are craving dessert! And great for those KETO dieters as chia is so high in fibre so keeps your carbs to where they need to be 😉

Creamy Coconut Chia Seed Pudding (make 4 servings):

2 cups coconut milk (not light, we used A-Roy D)
1 tsp pure powdered Stevia (more or less to appeal to your taste)

1 tsp vanilla
1/2 cup chia seeds

1 tsp cinnamon

(optional 1 tbsp shredded coconut per serving)

Non Blended Version:

1) Combine the coconut milk, Stevia, vanilla, cinnamon and chia seeds together in a bowl. Let sit then stir again after 5 mins. Cover and refrigerate at least 3 hours or ideally overnight. When ready to serve, top with more cinnamon/stevia and shredded coconut (1 tbsp per portion)!

Smoother Blended Version:

*Once done, blend the mixture until creamy and smooth*

Macronutrient Beakdown (per serving):

Calories-312

Fat-22g

Carbohydrates-18g (net carbs-4g)

Protein-7g

Fibre-14g