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):
Calories-44
Fat-0.4g
Carbs-8g
Protein-2g
Fibre-1g
Sugar-1g

Coconut Chicken Tenders with Spicy Peanut Dipping Sauce

Are you a big fan of coconut shrimp but looking to make a healthier alternative for dinner or as an appetizer? These Baked Coconut Chicken Tenders with Spicy Peanut Dipping Sauce are sure to hit the spot!

Coconut Chicken Tenders with Spicy Peanut Dipping Sauce (serves 8):


2lb chicken breasts cut into thick strips
1 cup shredded unsweetened coconut
2 tbsp coconut flour
1 tsp garlic powder
1 tsp salt
1/2 cup egg whites
1.5 tbsp natural peanut butter
1 tsp honey
1 tsp soy sauce
1 tbsp hot sauce
1 clove garlic minced
Water

1) Set the oven to 400 degrees. Combine coconut flour, coconut, garlic powder and salt in a bowl and put the egg whites in another bowl ready for dipping. 

2) Line a baking sheet with foil, spray a baking tray (or grease with coconut oil) and place on top of the tray.

3) Dip each chicken tender into the whites then coat with the coconut mixture and place on baking rack. Bake for 20 mins, then broil for 5 mins until golden to your liking. 

4) Mix the remaining ingredients to make the peanut sauce. Add as much hot sauce as you like to make it spicy enough. Add 1 tbsp of water at a time until desired consistency is reached. Taste and season additionally if you feel necessary. 

Macronutrient Breakdown (per serving):
Calories-211
Fat-7.9g
Carbs-4.3g
Protein-28.8g

Blueberry Coconut Oatmeal Bars

Looking to mix up your morning oatmeal routine? Or looking for a mid afternoon snack option? How about a protein packed Blueberry Coconut baked oatmeal bar you can easily prepare ahead of time? There are so many flavour combinations to try! Here’s our first of many to come.

Blueberry Coconut Oatmeal Bars (makes 12):
1/2 cup of unsweetened, shredded coconut
2 cups of quick oats
2 scoops of vanilla protein powder (we used whey but you could sub in a vegan friendly option but the macros will change)
1 1/2 cup unsweetened vanilla almond milk (we use Silk)
1/2 cup frozen wild blueberries
2 tbsp dried blueberries (optional)
1/3 cup egg whites
3 tbsp honey
3 packets stevia (powdered)


1) Combine all wet ingredients in a large measuring cup or bowl.
2) Mix all dry ingredients together in a larger bowl (minus the frozen blueberries). Then add the wet ingredients to the dry ones and once combined, fold in 1/2 cup of blueberries (don’t over mix).
3) Grease a 9″x11″ baking dish (I used coconut oil) and scatter a few berries on the bottom, pour the mixture over top and spread flat, then top with a few more frozen blueberries.
4) Bake at 400 degrees for 20-25 mins or until slightly browned along the edges. Cool and cut into 12 bars or serve warm in a bowl with warm unsweetened vanilla almond milk on top! 

Macronutrient Breakdown (per bar):
Calories-108
Fat-2.3g
Carbs-16.6g
Protein-6.1g
Fibre-1.9g
Sugar-6.2g

Slow Cooker Balsamic Roast Beef

There’s nothing better than coming home after work to a slow cooker of delicious beef roast already cooked to perfection! This is a winner with our clients and great on a cold winter evening. Pair this with some roasted potatoes and crispy kale chips like we did tonight for a well balanced, nutrient dense meal. 

Slow Cooker Balsamic Roast Beef
(Serves 6)
2-2.5lb boneless roast beef (chuck or round roast works best)
1 cup beef broth
1/2 cup balsamic vinegar
1 tbsp Worcestershire
1 tbsp soy sauce
1 tbsp honey
1/2 tsp red pepper flakes
4 cloves garlic
2 cups of chopped mushrooms

2 tbsp cornstarch dissolved in 4 tbsp of water


1) Combine all ingredients except for the beef in a large measuring cup or bowl.
2) Place the beef in the slow cooker and top with liquid mixture costing both sides.
3) Slow cook on low for 6-8 hours (the longer the more tender). Once cooked, take the beef out and pull it apart (to shred it) with two forks. Then put it back in the slow cooker.
4) Put the liquid into a medium sauce pan and reduce over medium heat. Once reduced quite substantially, add the mushrooms to cook them. Once cooked, add the cornstarch that you have dissolved in water slowly to thicken. Once thickened to desired sauce consistency, add the liquid/mushroom mixture back to the slow cooker and mix with the beef. Season if needed and serve! We recommend it served inside a baked potato or with roasted potatoes and a side of roasted asparagus!

Macronutrient Breakdown (per serving):
Calories-251
Fat-9g
Carbs-9g
Protein-35g

Mexican Chicken & Quinoa Casserole

In need of a midweek dinner showstopper? If you can’t get away to Mexico this winter our Mexican Chicken & Quinoa Casserole is the next best thing! This winter warmer will be a permanent fixture in our house! Ever wonder why we are always using quinoa in our recipes? Check out http://healthnfitnesshops.com/7-health-benefits-of-quinoa.html/ for a full run down of the health benefits of this super food!  


Mexican Chicken & Quinoa Casserole (makes 8 large portions):

2lb extra lean ground chicken
1.5 cups uncooked quinoa, rinsed
1/2 cup corn (frozen)
1 cup black beans (rinsed, cooked)
4 cloves minced garlic
1 large onion diced
1 cup water
1 cup enchilada sauce (easy recipe-cook 1 can crushed tomatoes combined with 1 tsp each of cumin, garlic powder, onion powder, and oregano, plus 2 tbsp chilli powder, salt and pepper to taste; cooked over low heat for 5 mins)
1/2 large can of diced tomatoes
1 cup salsa
4 tbsp Mexican chilli powder
2 tbsp cumin
2 tbsp coriander
1 tbsp+ red pepper flakes

1/2 cup Mexican cheese (or cheese of your choice)
2-4 jalapeños chopped (optional)
5 green onions chopped (optional)
1/4 cup fresh cilantro chopped (optional)
salt and pepper (to taste)

1) Make the enchilada sauce and reserve.

2) Cook the ground chicken in a pan until no longer pink then transfer to the slow cooker.

3) Add in the rinsed quinoa, salsa, diced tomatoes, black beans, corn, onion, garlic, all herbs/spices, water, enchilada sauce, and jalapeño (optional). Stir to combine then cook on high, covered, for 2.5-3hrs.

4) Once all the liquid is absorbed and the quinoa is cooked to your liking. Add salt and pepper to taste. 

5) Uncover and top with cheese, then put lid on just long enough for the cheese to melt, top with green onions (optional) and sprinkle with cilantro (optional). Enjoy on a bed of spinach, in a lettuce wrap or on its own for a delicious, hearty, macro friendly meal! 

Macronutrient Breakdown (per serving):
Calories-383
Fat-12g
Carbs-39g
Protein-32g

Cherry Almond Oatmeal Bars

Looking to mix up your morning oatmeal routine? Or looking for a mid afternoon snack option? How about a protein packed Cherry Almond Oatmeal Bar you can easily prepare ahead of time? There are so many flavour combinations to try! Here’s our 2nd of many to come 🙂

Cherry Almond Oatmeal Bars (makes 12):

1/4 cup of unsweetened, shredded coconut
1/4 cup ground almonds
2 cups of quick oats
2 scoops of vanilla protein powder (we used whey but you could sub in a vegan friendly option but the macros will change)
1 1/2 cup unsweetened vanilla almond milk (we use Silk)
1/2 cup frozen cherries (chopped)
1/3 cup egg whites
3 tbsp honey
3 packets stevia (powdered)

1) Combine all wet ingredients in a large measuring cup or bowl.

2) Mix all dry ingredients together in a larger bowl (minus the frozen cherries). Then add the wet ingredients to the dry ones and once combined, fold in 1/2 cup of chopped cherries, don’t over mix). 

3) Grease a 9″x11″ baking dish (I used coconut oil) and pour the mixture over top and spread flat.

4) Bake at 400 degrees for 20-25mins or until slightly browned along the edges. Cool and cut into 12 bars or portion out and serve warm in a bowl with warm unsweetened vanilla almond milk on top! 

Macronutrient Breakdown (per bar):
Calories-126
Fat-4g
Carbs-16g
Protein-7g
Fibre-2g
Sugar-5g

Cinnamon Spiced Vegan Banana Bread

Most banana bread recipes are packed full of sugar so it’s more like having a slice of cake for breakfast. Not the breakfast of champions we encourage 🙁 But don’t worry, we have your back!  This Vegan Banana Bread recipe is a great alternative for those who have a dairy allergy or love banana bread but want a guilt free alternative. Great served warm!


Cinnamon Spiced Vegan Banana Bread (12 servings):

1 1/2 cups overripe mashed bananas (about 3 large, 4 medium)
1/4 cup honey
1/3 cup almond milk
1 tsp apple cider vinegar
1 tsp vanilla extract
2 cups flour (or gluten free combinations work here too)
1 tsp baking soda
1/2 tsp salt
2 tsp cinnamon
1/2 tsp nutmeg
Chopped nuts such as walnuts or dried fruit (optional)

1) Preheat oven to 350 F and lightly grease a loaf pan.

2) Combine and mix wet ingredients in a large bowl.

3) Combine and mix dry ingredients in a medium bowl.

4) Add dry ingredients to the wet ingredients and mix only until combined (don’t over mix). If adding any nuts or dried fruit, mix in now.

5) Bake for approx 60 minutes or until a toothpick inserted in the middle comes out clean.

6) Cool thoroughly on a baking rack before slicing and enjoy!


Calories-115
Fat-2.2
Carbs-27.2
Protein-2.9
Fibre-1.6
Sugar-9.2

Tasty Turkey Quinoa Loaf

I think when we hear the word ‘meatloaf’ most of us don’t get excited. We think, dry, uninspiring and not our first choice for dinner. Well this recipe is just the opposite. We promise a moist slice of turkey heaven! Give it a try, you won’t be disappointed 😉 Ever wonder why we are always using quinoa in our recipes? Check out http://healthnfitnesshops.com/7-health-benefits-of-quinoa.html/ for a full run down of the health benefits of this super food!  


Tasty Turkey Quinoa Loaf (8)

1/2 cup quinoa (raw)
1 cup of water
2lb extra lean ground turkey
1 egg + 3 egg whites
2 cloves garlic (chopped)
1 cup chopped onion
2 tbsp +1 tbsp tomato paste
1-2 tbsp hot sauce
2 tbsp +1 tbsp Worcestershire sauce
1 tbsp dried parsley
2 tsp salt
1 tsp pepper
1 tsp coconut oil


1) Set the oven to 375 degrees. Put quinoa and water into a sauce pan and bring to a boil (uncovered). Once boiling reduce heat to med-low and simmer for about 15 mins or until all liquid absorbed by the quinoa, then let cool. 

2) Saute the onions and garlic in a pan with 1 tsp coconut oil until translucent then set aside to cool. 

3) Put the turkey, egg, egg whites, 2 tbsp tomato paste, 2 tbsp Worcestershire sauce, hot sauce, parsley, salt and pepper into a bowl and mix to combine. Add in the quinoa and onion mixture (once cooled) and mix thoroughly. 

4) Line your baking tray with parchment paper then form your mixture into a loaf shape on the pan (the mixture will be quite sticky)

5) Combine the 1 tbsp of Worcestershire sauce with 1 tbsp of tomato paste and 1 tbsp of water. Once mixed, brush over the top of the loaf. Then set in the oven and bake for about 50 mins or until the middle is no longer pink. Let sit about 10 mins before slicing.
Serve with sweet potato spinach mash and a few tbsp of organic salsa for a balanced healthy mid week meal! 

Macronutrient Breakdown (1 slice):

Calories-228.5

Fat-9.7g 

Carbs-11.3g 

Protein-24g 

Fibre-1g 

Sugar-2.5g 

Pulled Beef Brisket

Wouldn’t it be nice to whip up a batch of something on the weekend and be able to eat it a few times throughout the week in different ways? How about a Pulled Beef Brisket you could have served in a baked potato, in a lettuce wrap, as a part of some delicious tacos, in a burrito at lunch or on nachos for a treat at the weekend?! This versatile recipe is great mid week, as a game day snack for the boys or something you can make for a tasty cheat night with friends. 


Pulled Beef Brisket (12 servings):


5lb beef brisket (fat removed)
2 onions cut into 1/8ths
6 cloves garlic crushed
1 can whole plum tomatoes
Rub:
4 tsp chili powder
2 tsp salt
2 tsp onion powder
2 tsp cumin
1 tsp ground coriander
1 tsp garlic powder
1 tsp oregano
Cracked black pepper

1) Mix all the rub ingredients until well combined then rub the meat with half the spice mixture on all sides (cut beef in half of needed in order to fit it into the crock pot)

2) Place half the onions/garlic on the bottom of a slow cooker, place meat on top and top with the rest of the onions/garlic 

3) Crush the tinned plum tomatoes slightly then pour the liquid and tomatoes around the outside edge of the crockpot 

4) Put on the lid, set the crock pot to low and cook for 8-10 hours (we did this overnight, but prepare to wake up in the night to an amazing smell!)

5) Remove meat, let cool slightly then tear the meat apart with two forks

6) Remove the liquid from the crock pot and set in a pot on the stove top on simmer to reduce (once reduced to 1/3, cool and blend in a blender to purée)

7) Add the meat back to the slow cooker, add the puréed mixture (or as much as you like for the sauciness you prefer) and 1/2 cup salsa and hot sauce too if you like it spicy. Add the remaining rub and taste/season to your liking

8) Bake a potato and serve this pulled beef in the potato w a side of vegetable for a balanced tasty meal! 

Macro Breakdown (1 serving):
Calories-315
Fat-14g
Carbs-5g
Protein-40g
Sugar-2.2g
Fibre-1g

Pumpkin Spice Loaf

We hear the words ‘pumpkin spice’ this time of year and everyone becomes a little weak at the knees!  But imagine a pumpkin spice item that doesn’t mean your clean eating diet goes out the window? Try our Pumpkin Spice Loaf to enjoy that tasty yearly tradition without the big sugar/fat splurge! 

Pumpkin Spice Loaf (makes 12 slices):

1 1/2 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
3 tsp cinnamon
1/4 tsp salt
1/2 tsp ground ginger
1 tsp all spice
1 egg beaten
3/4 cup plain greek yogurt
3/4 cup canned pumpkin
1/6 cup honey (if you want a sweeter loaf add 1/4 cup)
3 tbsp coconut oil
1 tsp vanilla

1) Preheat oven to 350 degrees and line a loaf pan with parchment paper

2) Combine egg, pumpkin, yogurt, vanilla, coconut oil and honey until well mixed 

3) Add in all dry ingredients and stir until just combined

4) Pour into the prepared loaf pan and bake for 45 mins or until a toothpick comes out clean

5) Cool, slice and serve! Store in an airtight container (or in the fridge if you’d like it to stay fresh longer) 

Macronutrient Breakdown (per slice):
Calories-124
Fat-4.2g
Carbs-17.5g
Protein-5.1g
Sugar-5g
Fibre-2.5g
*keep in mind this loaf is not going to taste as sweet as those Starbucks loaves but that’s because you’re saving almost 5 tsp of sugar per slice 🙂 *