Cinnamon Oatmeal & Sweet Potato Timbits

Who doesn’t love a Timbit right?! But one of those babies can have up to 8g of sugar and 5g of fat..and who only ever had just one? Try our Cinnamon Oatmeal & Sweet Potato Timbits any day of the week with only 0.4g fat, 2g protein and 1g of sugar, they won’t break the diet bank! 

Cinnamon Oatmeal & Sweet Potato Timbits (makes 12):

1 cup sweet potato, cooked, skin removed and mashed

1 cup quick oats
1/3 cup egg whites
3 tsp cinnamon
3 tsp stevia (powdered)-an extra tsp if you like them sweeter 

1) Combine all ingredients in a bowl and mash together with a fork until mixed thoroughly.

2) Lightly grease a baking sheet with coconut oil or line with parchment paper. Spoon mixture onto baking sheet making 12 balls, sprinkle with stevia and additional cinnamon if you like, then bake at 350 degrees for 15mins or until golden on the bottom.
Enjoy any time of the day!

Macronutrient Breakdown (per ball):

Coconut Chia Pudding

Looking for a healthy omega packed snack that helps cut those sweet cravings while keeping you on track with your nutrition plan? Try this creamy Coconut Chia Seed Pudding for a sneaky treat that’s calcium rich but dairy free, high in potassium, antioxidants, fibre and iron! 

Coconut Chia Pudding (makes 4 servings):

1/3 cup raw chia seeds
1 1/4 cup light coconut milk (we used Thai Kitchen brand)
1 tbsp maple syrup 

1) Combine all ingredient in a glass bowl and place covered in the fridge for a minimum of 1 hour. Portion out and enjoy! Feel free to add more liquid if you want a thinner consistency or use a blender/nutribullet if you want a smooth texture.

Macronutrient Breakdown (1 serving):

Pumpkin Spice Granola

Let’s be honest, we all grew up eating cereal for breakfast. But was it all that healthy for us? Not especially given the sugar content in store bought cereal and granola. But we still love it and it’s hard to give it up completely. So why not whip up a batch of this pumpkin spice flavoured granola to add on top of some plain greek yogurt for a snack, quick breakfast or to help curb cravings for sweet treats? 1/4 cup portion has only 1 tsp of sugar, making it a much better alternative 😉

Pumpkin Spice Granola (makes 20, 1/2 cup servings):

6 cups of rolled oats
1 cup of unsweetened shredded coconut
1/2 cup of chopped nuts (optional)
1/2 cup of pumpkin seeds
*Combine the above dry ingredients on a large baking sheet or more preferably, in a large casserole dish*

1 cup of canned pumpkin
1/2 cup of honey or maple syrup
2 tbsp pumpkin pie spice (or use a combination of cinnamon, nutmeg and cloves)
1/2 cup of coconut oil

1) Combine the above wet ingredients in a small saucepan and stir over medium heat until melted.

2) Pour the wet mixture over the dry mixture and stir to combine, making sure the whole mixture is moistened. Taste for sweetness and add more spices/honey if desired.

3) Bake in the oven at 350 degree for 40-50mins until golden brown, tossing once or twice (if you like it more crispy, turn the oven off after baking and leave the granola in there to dry out slightly).

4) Add in 1/2 cup of dried cranberries (or substitute any other dried fruit you like, or omit completely to save on sugar)

*We recommend enjoying this as a crunchy topper to your plain Greek yogurt instead of buying the flavoured kinds*

Macronutrient Breakdown (per serving):

Calories -211

Banana Bread Donuts with Coconut Icing

Those who know me well know that a delicious Zehrs donut is my treat of choice. So of course I made it my duty to create a donut that is actually clean and healthy (and I actually mean healthy not just ‘healthier’)! This Banana Bread Donut with Coconut Icing has only 126 calories, 11g of carbs, 3g of fat, only 1 tsp of sugar and 12 whopping grams of protein…meaning it’s justifiable daily. Now that’s just music to a donut lover’s ears! 

Banana Bread Donuts with Coconut Icing (makes 4 donuts):

1/3 cup unsweetened almond milk

1/3 cup of egg whites

1 tbsp coconut flour

1/2 tsp baking powder

1/2 tsp cinnamon

1/3 cup rolled oats

1 tsp stevia

3/4 of a medium banana

1 scoop of vanilla, banana or cinnamon whey protein (or a vegan alternative works here too)

2 tbsp Cracked Coconut Bourbon Vanilla Coconut Spread 

1 tsp sprinkles

1) Preheat the over to 350 degrees and use a little coconut oil to grease a donut tin.

2) Put the banana, cinnamon, oats, baking powder, egg whites, coconut flour and almond milk in a food processor and blitz until smooth. Pour mixture evenly between 4 donuts in the tin and bake for 10 mins. 

3) Once cooked, let them cool completely before icing. Spread 1/2 a tbsp of coconut spread on each donut and then top with sprinkles (you could also use cocoa nibs here for a lower sugar, chocolately option). Enjoy, guilt free, any day of the week!

Macronutrient Breakdown (per donut):






Gluten Free Dairy Free Brownies

So I made these tasty treats for a few friends of mine who can’t have dairy or gluten in their diets. I didn’t tell them I made the brownies using sweet potato and avocado because I wanted to see their reaction to the taste without preconceptions about them being ‘healthy.’ They thought these babies were AMAZING! Then I told them what made up the base and the icing and they were shocked. Its hard to find a dairy and gluten free treat that actually tastes good and isn’t slam packed with sugar…so they were floored. Needless to say theyve been asking for more ever since!

Gluten Free Dairy Free Brownies (makes 16 servings):
300g sweet potato (cooked, mashed-400 degrees cooked wrapped in foil for about 30mins or until soft)
3 eggs, whisked
1/4 cup honey
1/4 cup coconut oil, melted
1/2 tsp vanilla
3 tbsp coconut flour
2 tbsp cocoa powder
1/2 tsp baking powder
1/2 tsp cinnamon
pinch of salt
3oz bittersweet chocolate chips (or you can use chopped chocolate instead if you like)

130g avocado, ripe, skin and seed removed
5 tbsp cocoa powder
1 tbsp stevia
3 tbsp honey
1 tsp vanilla extract

1) Preheat oven to 400 degrees and line a 8×8 inch pan with parchment paper. After the potato is cooked, turn the oven down to 350 degrees.

2) Mash the sweet potato in a bowl, adding in the eggs, honey, coconut oil and vanilla. After this is combined, add in the coconut flour, cocoa powder, baking powder, cinnamon, salt and chocolate chips until well mixed.

3) Pour the mixture into the baking tray, distribute evenly and cook for approx 30 mins or until a toothpick inserted into the centre comes out clean.

4) While the brownies cool, make the icing by putting all the ingredients into a food processor and blend until smooth. Taste for sweetness and adjust if needed. Refrigerate the icing until the brownies are cool and ready to be iced.

5) Spread the icing over the brownie mixture, top with the sliced almonds and coconut and then cut into 16 squares. Enjoy every chocolatey bite!

Macronutrient Breakdown (per brownie):

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)


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):







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):






Clean Eating Chocolate Macaroons

So this past month I had a group of people doing a Whole Food Reset program with me for four weeks. The diet required eating mainly from the ground, avoiding processed foods, sugar and some other inflammation causing foods. A client of mine who took part said she was craving something sweets one day but didn’t want to break the diet. So she came up with these Clean Eating Chocolate Macaroons to squash the sugar cravings while sticking to the plan. You utilize stevia as a sweetening agent in order to get them tasting like a sweet treat but still remaining detox and diet friendly. Big props goes out to Kelley for these little gems! Thanks for sharing 🙂

Clean Eating Chocolate Macaroons (makes 24 macaroons):

1/2 cup coconut oil

1/4 cup stevia (pure powdered)

6 tsp cocoa powder

1/2 cup unsweetened chocolate almond milk (or add 2 more tsp of cocoa if using unsweetened original or vanilla almond milk)

1 tsp vanilla

1 cup unsweetened shredded coconut

2 cups of quick oats

1) Combine the coconut oil, stevia, cocoa, vanilla and unsweetened almond milk in a saucepan over medium heat. Stir constantly until melted and bubbling (about 5-7 mins). Remove from heat. 

2) Add in the coconut and oats and stir to combine. Drop by spoonfuls onto wax paper, chill for at least 10 mins in the fridge until hardened then serve!

Macronutrient Breakdown (per macaroon):






Cookie Dough Protein Balls

Ever have those mid week dessert cravings but looking for an easy and healthier fix than a slice of cake or cookie from Starbucks? How about a Cookie Dough Protein Ball?! Mix up what flavour of protein powder you use to make these little babies, and create new flavour combinations every time!

Cookie Dough Protein Balls (makes 12 servings):

1/2 cup of natural nut butter (we used peanut butter)

2 scoops of Bluestar Iso Smooth Vanilla Whey Protein Powder (or vegan substitute)

1/3 cup of coconut flour

1.5 tbsp honey (or maple syrup)

1 tsp vanilla 

1/4 tsp cinnamon

4 tbsp unsweetened vanilla almond milk (added 1 tbsp at a time)

2 tbsp mini dark chocolate chips (or use a dairy free alternative)

*you could make this a chocolate cookie dough base by substituting chocolate protein powder and chocolate unsweetened almond milk too!*

1) Combine the nut butter, protein, coconut flour, vanilla, honey and cinnamon in a bowl. Add in the almond milk 1 tbsp at a time making sure the mixture just comes together but isn’t wet or runny. The mixture should be a texture where you can easily mould into balls. Add in the chocolate chips. 

2) Make into tablespoon sized balls with your hands and put in the fridge to harden slightly. Serve as is and refrigerate for up to 1 week. 

Macronutrient Breakdown (per ball):






Vegan Superfood Bowl

Salad bowls are all the rage and are popping up in more quick service restaurants these days which is great to see! But for $12-$15 a serving, we prefer to make ours at home! Plus when you dine out they tend to pack their bowls with loads of rice/quinoa and go a little light on the protein. So in our case, we found the perfect balance of everything vegan and delicious! There are so many ways you could mix up your toppings too so GO WILD and get your superfood bowl on this week 🙂

Vegan Superfood Bowl (makes 4 large servings but could be adjusted to make 6 smaller servings, but macros will change):


1 cup uncooked organic quinoa (cook in 2 cups of boiling water for 15 mins over low-medium heat covered)
1 cup shredded carrot
1 cup shredded cabbage (tossed with 1/4 cup green onion and 1 tbsp mayo, 1 tbsp sambal chili paste and 1/2-1 tbsp water mixed together depending on thickness desired)
2 cups zucchini noodles (spiralized zucchini)

1/2 cup chickpeas (tossed in 1 tbsp olive oil, 1 tbsp soy sauce, 1 tsp paprika, 1 tsp chili powder, 1 tsp cumin and cooked 400 degrees for about 20 minutes or until golden and crispy)
1/4 cup of raw cashews (toasted in the same pan as the chickpeas for 5 mins)
2 cups of spring mix (organic is best!)


3 tbsp olive oil
4 tbsp apple cider vinegar
1/2 tbsp maple syrup
1 tbsp sambal


500g organic firm tofu
1 tsp coconut oil

1/4 cup blue dragon coconut chili sauce

1) Prepare all toppings and base. Divide into 4 servings (these are generous servings as mentioned and this recipe could easily serve 6). Prepare the dressing and set aside. 

2) In a non stick pan over medium high heat warm the coconut oil then brown the tofu for about 5 mins (or until slightly golden). Then add in the Blue Dragon sauce and continue cooking until crispy golden on the outside (about 7 mins). Divide into 4 servings. 

3) Assemble your bowls by putting quinoa down first, then equal amounts of spring mix, carrot, cabbage slaw, zoodles, tofu and then sprinkle with cashews and chickpeas. Drizzle with dressing, toss and ENJOY!

Macronutrient Breakdown (per serving):