Salsalicious Tuna & Quinoa Salad

Alright guys here’s a protein rich, delish recipe I have a few days a week as a second lunch. It’s super easy to whip up and the best salsa of all time, Neal’s Brother All Natural Corn Salsa, takes the taste of this simple dish to the next level. I’m telling you, no other salsa will do, you have to pick up a jar of this bad boy at Marketfresh or Goodness Me! You could easily do this recipe with diced chicken or canned salmon too. 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!  

Salsalicious Tuna & Quinoa Salad (1 serving):

1 can of tuna (packed in water)

3 tbsp of Neal’s Brothers All Natural Corn Salsa

1/4 cup (measured dry) Organic quinoa

1 cup of raw spinach

1) Cook your quinoa as instructed, then toss it with the tuna, salsa and spinach. Dig in and enjoy the delicious tangy-ness that is this salsa (I’m telling you, you’ll never be able to eat another salsa again!)

Macronutrient Breakdown (1 serving):

Calories-314

Fat-3.2g

Carbohydrates-38g

Protein-35g

Mini Crustless Quiches

We are always trying to come up with protein rich snacks for our clients and those who are always on the go. These Mini Crustless Quiches are a perfect quick, protein pick me up for for those busy days that tend to get away from you. Feel free to add whatever fillings you like! 

Mini Crustless Quiches (makes 12 mini muffins):

6 eggs

6 egg whites

1/2 cup of original almond milk (although any milk will do here)

1/4 cup cheddar cheese

1/2 cup chopped green pepper

1/2 cup chopped green onion

1) Whisk the egg, egg whites and milk together in a bowl.

2) Line a muffin tin with muffin cups or coat the tin with coconut oil so the quiches won’t stick. put your fillings into the muffin tins/cups (filled no more than 1/2 way). Top with your egg mixture until full. 

3) Bake in a 350 degree oven for 10 minutes until it’s cooked through and has risen. Use a knife to loosen from the sides to remove and ENJOY!

Macronutrient Breakdown (per quiche):

Calories-73

Fat-4g

Carbohydrates-1g

Protein-7g

Peanut Butter Stuffed Chocolate Protein Pancakes

We have all seen protein pancakes online and thought, “hmm I wonder if that actually tastes any good or is it just healthy?” Well it’s Sunday brunch time in our house so what better time to whip up a batch that are bound to impress even the kids (or adult kids) in your family! 


Peanut Butter Stuffed Chocolate Protein Pancakes (makes 6 pancakes):


1/2 cup oat flour
1/3 cup cocoa powder
4 tbsp stevia
1.5 scoops of Chocolate Protein Powder (we used Bluestar Chocolate Iso Smooth)
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1/2 cup of plain 2% greek yogurt
1/3 cup of unsweetened almond milk (we used vanilla)
3 tbsp egg whites
6 tbsp natural peanut butter 

1) Drop tbsp portions of peanut butter on a parchment lined tray. Smooth into 2 inch wide disks and freeze for at least 1 hour (the longer the better so they don’t start to melt when you transfer them during cooking).

2) Combine all dry ingredients in one bowl, and then whisk in the wet ingredients without over mixing.

3) Heat a non stick (we use ceramic) pan over medium-high heat with 1 tsp coconut oil and spoon a 1/4 cup of batter into the pan (you can likely cook 2 pancakes at a time in one large pan). Top each batter disc with a disc of peanut butter (using a pancake flipper), then top with just enough batter to cover the peanut butter disc fully before it melts (about 1 tbsp spread with a knife). Flip the pancakes after about 2-3 mins or when edges start to brown. 

4) Cook on the other side for about 1-2 mins and then serve! We topped our pancake with maple infused yogurt and cocoa nibs 🙂

Macronutrient Breakdown (per pancake):
Calories-213
Fat-9g
Carbohydrates-17g
Protein-13g
Fibre-4g
Sugar-5g

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

Salmon Fish Cakes

I was out at Home Sense this past week and stumbled upon Jamie Oliver’s Food Revolution Cook Book. What I like about Jamie’s recipes is that he loves using whole, organic, nutrient rich ingredients. I rarely buy recipe books but I thought it was a steal for $15. So I swiped it up and here is our first creation from it. These Salmon Fish Cakes are great as a topper to a big tossed salad or served with a side of stir fried veggies 🙂

Salmon Fish Cakes (makes 12 large fishcakes):

2lb potato, peeled and chopped

1000g salmon fillets, skin on, bones removed

1 egg

3 tbsp egg whites

1/4 cup parsley, fresh and chopped

2 tbsp flour

2 lemons

2 tbsp olive oil

salt and pepper

1) Boil a pot of water and once boiling, add in the potatoes. Cook the salmon above the potatoes in a steamer or colander covered with aluminum foil to keep the heat in, over medium heat for 10-12mins (until the potatoes and fish are cooked).

2) Remove the fish, drain the potatoes and return them to the pan to mash. Mash them with a little salt and pepper and cool completely. 

3) Once the mash is cooled, flake the salmon into it with 2 tbsp of flour, then add the egg and whites, parsley, and a good pinch of salt and pepper. Grate the zest of 2 lemons then mix everything until well combined.

4) Form the cakes into 12 balls, flatten slightly then put on a tray in the freezer for an hour to firm up.

5) Put 1 tbsp of olive oil in a large saute pan over medium heat. Once the oil is hot, add 1/2 the fishcakes in and cook 3-4 mins per side or until golden and warmed through (you will likely have to use two pans for this amount of fishcakses). Serve with a nice side garden salad or some green beans for a well balanced dinner!

Macronutrient Breakdown (per fishcake):
Calories-301
Fat-15g
Carbohydrates-20g
Protein-23g

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

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):

Calories-126

Fat-3g

Carbohydrates-11g

Protein-12g

Sugar-4g