Pumpkin Spice Overnight Oats

So it’s officially September and we all know what that means….PUMPKIN SPICE is back! I’m not sure if I’ve ever met anyone who doesn’t love this delicious seasonal flavour. Last year we made a Pumpkin Spice granola (http://www.jmfitfood.com/recipes/kjsjs/) and this year we are starting out strong with our Pumpkin Spice Overnight Oats! This can be made with whey protein or can be dairy free by using a vegan protein powder. Either way it’s a tasty treat to look forward to for breakfast, post workout or as a protein packed snack!

Pumpkin Spice Overnight Oats (serves 1):

1/2 cup rolled oats

1/2 cup unsweetened almond mlk

1/4 cup pumpkin puree

1/4 cup plain Greek yogurt (we used 2%)

1/2 tsp pumpkin pie spice (try making your own by combining 3Tbsp cinnamon, 2 tsp ground ginger, 2 tsp nutmeg, 1.5tsp all spice and 1.5tsp cloves)

1 tsp stevia

1/2 scoop of Iso Smooth Vanilla Protein Powder 

1) Mix all ingredients in your mason jar or bowl, leave overnight and enjoy topped with a dollop of Greek yogurt and a few walnuts if you like!

Macronutrient Breakdown (per smoothie):

Calories-329

Fat-7g

Carbohydrates-40g

Protein-28g

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

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):

Calories-128

Fat-7g

Carbohydrates-8g

Protein-8g

Sugar-4g

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

Beef Taco Salad

Surprise surprise another taco inspired meal! lol I promise we will go for a different type of cuisine next week 😉 I dont know about you guys but when spring/summer hits we start to get excited to have main course salads again. It’s hard to want cold salad in the winter but we are ready to get some ideas out there as things warm up!

Beef Taco Salad (makes 4 servings):

Taco Meat

1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon fine sea salt
1/4 teaspoon black pepper
1/2 tsp dried oregano
1/2 teaspoon cayenne powder
1 pound extra lean ground beef

1 tsp coconut oil
3 tablespoons Kirkland Organic salsa

Salad

6 cups chopped romaine lettuce
1 medium avocado, cubed
2 cups diced cherry tomatoes, sliced in half
1/4 red onion, finely chopped
1/4 cup jalapeños (optional)

120g Allegro 4% Lactose free cheese (super high protein!)
1/2 cup chopped cilantro
1/2 cup chopped green onions 

400g white potatoes (diced, boiled, drained and seasoned w 1 tsp Montreal steak spice or other spices of your choice)

1) In a small bowl combine the spices and sprinkle in with the meat. Mix to combine. Heat the coconut oil over medium heat and cook beef until browned, about 7-10 minutes. Drain off the fat from the pan then add in salsa and mix to combine.


2) Assemble your salad in one large dish or 4 separate bowls as we did. Put the lettuce in a bowl, top with taco meat, tomato, avocado, onion, jalapeños, cheese, and garnish with green onions and cilantro. Choose a salad dressing of choice (not included in macros, we used left over Caesar dressing we had from our Chicken Caesar Burger recipe). Try making your own with olive oil, red wine vinegar, dijon and salt and pepper (and you don’t need much as this is so flavourful as is) or use salsa as your dressing!

Macronutrient Breakdown (per salad):

Calories-395

Fat-20g

Carbohydrates-23g

Protein-29g

Vegan Carrot Cake Loaf

I don’t know about you but I LOVE a good Carrot Cake. But we can’t justify a slice every day so that’s where we come in! This quick and easy Vegan Carrot Cake Loaf recipe was adapted from the Oh She Glows cookbook and is perfect when you’re feeling that sugar craving, need a mid morning snack or looking for a dessert substitute for mid week. We just changed a few things to make it lower in sugar and a slice is even better with a little peanut butter on top if you ask us 😉

Vegan Carrot Cake Loaf (makes 10 slices):

1.5 cups grated carrot
1 tbsp ground flax

3/4 cup unsweetened almond milk
1/3 cup pure maple syrup (if you aren’t going vegan you can use honey here but macros will change slightly)
1/3 cup coconut oil
1.5 tsp pure vanilla extract
1/2 tsp apple cider vinegar
1.5 cups all purpose flour
2 tsp ground cinnamon
1/2 tsp ground ginger
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp kosher salt
1/4 cup walnuts, chopped

1) Preheat oven to 350F and line a loaf pan with parchment. In a medium bowl, mix together the grated carrot, ground flax, pure maple syrup, almond milk, oil, vanilla, vinegar, and lemon zest. Set aside for at least two minutes while you gather the dry ingredients.

2) In another large sized bowl, whisk together the flour, cinnamon, ginger, baking powder & soda, and salt. Pour the wet ingredients over the dry ingredients and stir until just combined. Fold in the chopped walnuts. 

3) Pour into prepared pan and bake at 350F for 45 minutes or until a toothpick comes out clean. Cool for 10 minutes in the pan, and then transfer the loaf to a wire rack to cool completely. Cut into 10 slices and store in the fridge if you want to preserve the loaf over a week long period (will be fine out of the fridge but won’t last as long 🙂

Macronutrient Breakdown (per slice):

Calories-192

Fat-10g

Carbohydrates-23g

Protein-3g

Sugar-8g

Spinach, Caramelized Onion Frittata with Sweet Potato Crust

Some of you have tried our Prottata recipe and if you liked that one, we are sure you will love our newest Spinach, Caramelized Onion Frittata dish! We went with a sweet potato crust and caramelized onion to pack the most flavour into this classic dish. It’s much lower in fat than it’s grocery store counterpart, but we promise you won’t miss the pastry 🙂

Spinach, Caramelized Onion Frittata with Sweet Potato Crust (makes 4 servings):

Crust:

1 teaspoon olive oil
1 large sweet potato

a sprinkle each of salt & freshly ground black pepper

Filling:
1 teaspoons olive oil
1 red onion
a sprinkle of sea salt
8 large eggs
1 cup egg whites
½ cup frozen spinach, thawed
½ teaspoon Italian seasoning
¼ teaspoon sea salt
freshly ground black pepper

1) Oil a cake pan with 1 tsp coconut oil then grate the peeled sweet potato, press into the cake pan and season the top with salt and pepper. Cover with foil and bake at 400 degrees for 30 mins. Take out, let cool slightly then press the sweet potato to make sure it comes up the sides of the pan to make a nice crust. 

2) Warm the olive oil in a saute pan over medium heat and cook the onion until caramelized (about 15 mins). Then combine the eggs, whites, herbs, salt and pepper in a bowl and whisk. Press the water out of the spinach by using a sieve then add to the egg mixture and break it up so it’s distributed evenly. Pour egg mixture over the crust. Top with caramelized onion, cover and bake for 20-30 minutes of until cooked through (knife comes out clean when put through the centre of the frittata. 

3) Enjoy with a side salad for lunch or dinner for a delicious meal that will help you get all your macro and micronutrients in!

Macronutrient Breakdown (per serving):

Calories-312

Fat-12g

Carbohydrates-29g

Protein-22g

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