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

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

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 🙂 *

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):
Calories-135
Fat-9.2g
Carbs-11.5g
Protein-3.4g
Sugar-3g
Fibre-6.2g

Zucchini Pesto Protein Stack

It’s mid afternoon and you’ve already had your lunch but you’re hungry again. Who not try our low carb Zucchini Pesto Protein Stack to top up on protein and stay full until dinner rolls around?!?


Zucchini Pesto Protein Stack (1 serving):


1/2 cup grated zucchini, raw
1tbsp organic pesto
1/2 a medium tomato or baby tomatoes (50g)
3oz of chicken, diced or shredded
1 egg

Macronutrient Breakdown: 
Calories-300
Fat-14g
Carbs-9.4g
Protein-36.1g

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
Fat-9.9
Carbs-28.5
Protein-4.5
Fibre-7.9
Sugar-9

Egg topped Pork and Sweet Potato Hash

Do you ever open the fridge and struggle at the thought of eating leftovers? One Sunday we looked in at some leftover pork chops, sweet potato and some random veggies in our fridge. So instead of throwing anything away, we threw them all together to make this delicious Egg topped Pork and Sweet Potato Hash! A quick, healthy and delicious lunch worth trying any day of the week 🙂

1) 1 sweet potato, diced (parboiled, drained, fried in some coconut oil on med-high heat, seasoned with salt and rosemary)

2) Chop ~1 cup of leftover meat (pork, chicken or beef works well here), 1/2 cup of any leftover vegetables (we used broccoli, red pepper and broccoli slaw), and reserve 4 eggs (for serving 2 people)

3) Once the potatoes start to crisp up and brown slightly as you fry them, add in the chopped meat and vegetables along with any seasoning you like (we used a shake of Montreal steak spice) and sauté until potatoes and vegetables are cooked and meat is reheated

4) In a separate pan, fry the eggs over med-low heat in a teaspoon of coconut oil until cooked through then serve over top of the hash mixture and ENJOY!

*Macros will vary depending on how many leftovers you have and what type of lean meat and vegetables you use*