Sunday, 08 April 2018 21:07

Chocolate Cherry Oatmeal

I LOVE Chocolate!  So, when I can add it to my breakfast, that is a huge bonus.  Eating a balanced breakfast is key to starting your day off right to balance your blood sugar and your hormones.
 
This chocolate cherry oatmeal will fill you up with the sweet taste of chocolate and cherries you will think you are having dessert.
Published in Breakfast
Thursday, 19 October 2017 15:01

Strawberries and Crème smoothie

 
1 Cup frozen strawberries
1 ½ Cups Vanilla Coconut Milk
½ cup coconut water
¼ cup rolled oats
8 – 10 raw almonds
1-2 figs, to sweeten
Chia Seeds
 
Blend until smooth, top with a sprinkle of Chia seeds.
Serve cold. Serve with gf toast, and a boiled egg.
Published in Breakfast
Wednesday, 18 October 2017 19:00

Amazing Eggs and Veggie Sauté

 
 
Coconut Oil or Olive Oil
6 Eggs
Minced Garlic
1tsp turmeric
½ tsp chili powder
1 small Zucchini
3 grape Tomatoes (or 2 romas)
6 Baby Bella Mushrooms
Published in Breakfast
Wednesday, 30 August 2017 18:54

Top 10 Ways to Curb Overeating

 

The key to successful weight control is learning to listen to your body’s cues. You want to eat when you feel hungry, but not famished. Feeling overly hungry can trigger overeating. The following tips can help you get in touch with the signs of hunger and satiety to prevent overeating:

  1. Stick to a schedule - Plan to eat every three to four hours, stopping after dinner.
  2. Include lean protein - Protein-rich foods such as lean meat, fish, poultry, egg whites, tofu, and legumes help you feel full longer because they require more time to digest and absorb than other nutrients. Divide your protein intake among three meals and two snacks. Protein-rich snack choices include nuts, soy nuts, edamame, hard-boiled eggs, part-skim cheese, yogurt and/or a protein bar.
  3. Don’t skip protein at breakfast - Research suggests that eating lean protein in the morning keeps you satisfied longer than if eaten at other times of the day.
  4. Choose low-glycemic foods - Avoid refined (white) and sugary foods. These are high-glycemic foods that cause blood glucose and insulin levels to spike after eating. In response to excess insulin, blood glucose levels drop more quickly over the next few hours, which can trigger hunger and overeating. Low-glycemic foods are more slowly digested and help keep hunger at bay. They include beans, lentils, nuts, pasta, brown rice, sweet potatoes, steel-cut or large-flake oatmeal, oat bran, Red River cereal, 100% bran cereals, yogurt, milk, unflavored soy milk, apples, oranges, peaches, pears, and berries.
  5. Add grapefruit - People who eat grapefruit have significantly lower levels of insulin after eating which was thought to control hunger.
  6. Spice up meals - Capsaicin, the component that gives red chili peppers their heat, can reduce hunger and increase calorie burning. Adding cayenne pepper to meals was effective at reducing appetite for fatty, salty and sweet foods, especially among people who did not consume it regularly.
  7. Chew sugarless gum - A recent study found that chewing gum for one hour in the morning helped participants eat fewer calories at lunch. Chewing stimulates nerves in the jaw connected to the brain region that regulates satiety.
  8. Slow down - It takes roughly 20 minutes for appetite-related hormones to kick in and tell your brain you’ve had enough food. After every bite, put down your knife and fork, chew thoroughly and sip water. Do not pick up your utensils until your mouth is empty.
  9. Savour your food and ban distractions - Eating in front of the television, while reading, or while driving leads to mindless eating. Reserve the kitchen or dining-room table for meals and pay attention to the delicious flavors and aromas in your meal.
  10. Rate your hunger - Determine how hungry – or satisfied – you feel before you eat, halfway through a meal, and after you finish. Stop eating when you feel about 70% full.
Published in Weight Loss
Saturday, 13 May 2017 13:03

3 Reasons to Stop Eating Cereal

 

3 Reasons To Stop Eating Cereal… 
And What To Replace It With
Published in Weight Loss
Monday, 08 May 2017 12:13

Beauty Bowl

This is a crazy good way to start the day. For an antioxidant filled breakfast this morning, I pulled a recipe from my 14 Day Eat Real Food Cleanse.
This is called the Beauty Bowl and I had it with 2 hard boiled eggs.

It was very satisfying and filling, and the taste is like sunshine in a bowl.

Published in Breakfast
Thursday, 06 October 2016 14:42

Coconut Flour Apple Muffin

I love Autumn and apples.  This year I made homemade applesauce and apple butter.  Leaving in Grey County we are so close to the local orchards in Meaford, that I make several trips over each fall to stock up and make applesauce.  While good on its own, I also like to make other apple treats, like these gluten-free, dairy-free muffins.

I'm not big on almond flour, and to be honest it is quite pricey.  Coconut flour is a great alternative if you have the right recipe.  It is also pretty economical when you only use 1/2 cup in a recipe.  Mind you, you must like the coconut flavour for these muffins to be a hit, the flavour is definitely coconut and apple.  Yum!  2 of my favs.

Published in Breakfast
Thursday, 21 May 2015 13:15

Chocolate Power Muffins

These have quickly become a favourite at our house..... You be the judge!
 
1 cup spelt flour
1 1/4  cups quick oats
2 heaping tbsp cocoa powder
1 tsp cinnamon or other spices  (add more to taste) 
2 scoops chocolate New Zealand whey protein powder 
1 tsp baking power
1/2 tsp baking soda
1 egg
1/4  cup of honey  
1 cup of applesauce  ( I have omitted and added an extra banana)
1 mashed banana 
1/2 cup of vanilla almond milk
2 tbsp of olive oil
1/2 cup of chocolate chips (optional) 
2 tbsp ground chia or flax seed  
 
Add dry ingredients to wet ingredients and fold together till mixed. 
Bake at 350 for approximately 20 minutes.
Published in Breakfast
Wednesday, 03 June 2015 13:42

Strawberry Breakfast Cookies

Yes, these are healthy enough for breakfast!  With all natural ingredients and low sugar, these protein and fibre packed cookies are a healthy option for breakfast.  Portable to eat on the go.

1 cup dates
1 large banana
3/4 cup applesauce
1 tbsp coconut nectar, maple syrup (or raw honey, not vegan)
1/4 cup melted coconut oil
2 cups finely chopped fresh strawberries
2 1/2 cups of rolled oats
1 cup unsweetened coconut shredded
5 tbsp chia seeds
1/2 cup hemp seeds
1 tbsp cinnamon
4 tbsp vegan protein powder (I used chocolate)

Preheat oven to 350F.
Soak dates to soften and then add to banana and pulse in a food processor till soft.
In a large bowl mix together date mixture, applesauce, coconut oil and coconut nectar or maple syrup until well combined, then add the strawberries and finish mixing.
In a separate bowl mix dry ingredients. Add dry mixture to wet until combined. I used my hands, it was much easier.
Form into 2" balls and pat down to about 1/2" thick. Bake at 350 for 30 minutes.
I used stoneware for one and parchment lined sheet for the other. Made 23 cookies.

Published in Breakfast