Peanut Butter Oat Bites

This snack recipe is definitely one of my favorites to make with it being jam packed with protein, fibre and healthy omega 3 fatty acids while being 100% healthy for your entire family. My 18 month old loves anything he can eat with his hands so it’ll be a hit with any toddler and you can be assured your picky eater is getting enough nutrients :)

Here’s some tips:

1) After rolling half of the mixture into balls I’ll add 1 scoop of Whey Basics protein powder to INCREASE THE PROTEIN content even further, making it an excellent post workout snack or simply just something you’ll need to hold you over till your next meal.

2) CUT THE SUGAR down by decreasing the honey to 1/4 cup and the chocolate chips to 1/8 of a cup. To evenly distribute the chocolate I’ll add it to melted coconut oil on a very low setting on the stove and then add in the remaining wet ingredients. Then add to the dry ingredients and mix well!

3) You can easily double or even triple this recipe and freeze the balls so that you always have a healthy snack on hand, NO EXCUSES!

4) Rolling these snacks into balls is a lot of work so if you’re scrapped for time you can put the mixture into a glass Pyrex container (lined with coconut oil), compact it down with a spatula and just cut the end product into squares. LESS FUSS! Just let them sit in the fridge/freezer a while longer so that they will hold.

Give it a try and it will become a staple snack in your home as well!

1 1/2 cups old-fashioned oats (gluten free)
1/2 cup unsweetened coconut
1/2 cup ground flaxseed
1/4 cup organic mini dark chocolate chips (carob chips for vegan)
1/2 cup smooth organic peanut butter (or any nut or seed butter of your choice: cashew, almond, wow butter, etc. I personally have a hard time with almond butter but cashew butter is an easier transition into the alternative nut butters :) )
1/3 cup organic honey (or maple syrup for vegan)
1/2 tsp almond or vanilla extract
1 tbsp chia seeds
1 tbsp of melted coconut oil
1 scoop of Whey Basics vanilla protein powder (optional)

Place all ingredients in a large bowl and stir, using your hands works best.

Scoop the mixture with a small cookie scoop and place on a parchment paper baking sheet.

Chill in the fridge for at least an hour before serving, then freeze some if you’d like.

Store in a container in the fridge or freezer.


Apple Cinnimon Chia Oatmeal Cups

It wasn’t long before my son Keenan refused to let me feed him, but I still wanted him to get the nutritional benefits oatmeal can bring so I had to come up with an alternative. These oatmeal cups are were the perfect compromise for us, and continue to be an excellent morning or afternoon snack for my son when we’re on the go.

So give these a try, you won’t be disappointed!

2 cups organic old fashioned oats (gluten free if you’d like)
1 teaspoon baking powder
1/8 teaspoon REAL sea salt
1 tsp cinnamon
1 tbsp chia seeds
1 cup homo goats milk (or breast milk if you’re lucky to have a stash, or any other milk substitute)
1 large organic egg
1/2 cup mashed organic banana (about 1 1/2 medium bananas)
1 large organic apple, peeled, cored, and diced (or grated, depending on the child’s age)

Preheat your oven to 375 degrees.

In a large bowl, combine the oats, baking powder, salt, chia seeds and cinnamon. Add the milk, egg, and mashed banana and mix until combined. Stir in the apple.

You can either put the mixture into the fridge overnight or continue with the directions and bake right away.

Grease a muffin tin with coconut oil and fill each cup with the oatmeal mixture to just about the top. Bake in a 375 degree oven for 20-25 minutes, until the cups are set. Store in the fridge or these can also be frozen. Enjoy!

Chia Banana Pumpkin Muffins (gluten free)

These muffins are not only gluten free, but they are filled with healthy fats, protein and fibre. Enjoy!

2 ripe organic bananas, mashed
2 organic eggs
1/3 cup liquid coconut oil
1 1/3 cups canned pumpkin puree
1/2 cup organic honey
1/2 cup xylitol
2 1/2 cups brown rice flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon REAL sea salt
2 teaspoons pumpkin pie spice
1 teaspoon ground cinnamon
1 tbsp chia seeds
3/4 cup raisins (optional)
1/2 cup walnut pieces (optional)


Preheat oven to 350 Preheat oven to 350 degrees F (175 degrees C). Grease an 9×5 inch loaf pan.

In a large bowl, stir together the mashed banana, eggs, oil, pumpkin, honey and xylitol. Combine the flour, baking powder, baking soda, salt, pie spice and cinnamon, stir into the banana mixture until just combined. Fold in the raisins and walnuts if desired. Pour batter into the prepared pan.

Bake at 350 degrees F (175 degrees C) for 45 minutes, or until a toothpick inserted into the center of the loaf comes out clean. Cool loaf in the pan for 10 minutes before moving to a wire rack to cool completely.


Almond Milk Latte

Addicted to coffee? Me too…

Shame on me, it took me a year to quit my caffeine addiction years ago but have since fallen off the wagon. I thought I knew what feeling tired was like until I become a mother late last year, so I needed a pick me up for the constant company we had celebrating the arrival of our new little man.

So like anything else, when you can’t kick a bad habit you need to at least adopt a healthier version. Instead of running to Starbucks every day I purchased myself the Verismo machine, the espresso pods and a hand milk frother to make myself a latte from home. This allows me to:

1) Cut the caffeine, 75mg/shot of espresso versus 260mg in the standard tall cup of coffee. This is important to me as it is in the best interest of my baby while nursing
2) Cut the dairy and soy, the only 2 options you have at Starbucks. My personal preference is to use almond to give it extra flavour
3) Cut the sugar and added chemicals

1 cup of hot unsweetened almond milk
1-2 espresso shots
1 tsp xylitol

Anti-Aging Smoothie: My Daily Breakfast

Why start off your day with a smoothie?

Well firstly, studies show that consuming fruit and greens in the morning will assist the body’s effort to detox (riding the body of chemicals and synthetic hormones from our environment, the food we eat, cosmetic products we use, the list goes on…) so that is one of my main purposes.

Studies have also shown that detoxifying the body of such carcinogens will assist in slowing down the aging process. So if you’re beginning to take an interest in detoxification/cleansing, introducing a breakfast smoothie is a GREAT place to get started.

Secondly, WEIGHT MANAGEMENT. More details on this further down…


1 ½ cup of fresh or frozen berries (assorted blueberries, blackberries, raspberries, strawberries)
2-6 tbsp of plain kefir or probiotic supplement
1 scoop of Pure Encapsulations Whey Protein Powder
1 scoop of Pure Encapsulations Pure Lean Fiber or 2 tbsp of ground flax seed
1 tsp of Pure Encapsulations liquid fish oil
2 handfuls of spinach
Splash of water or non sweetened juice, depending on your preference of consistency or taste

NOTE: You WILL NOT taste the spinach but if you are weary about it add a bit in at a time after it is blended and taste, continue to add a bit more each day until you reach your tolerance level. I personally add 3 cups no problem (that’s enough for 3 side salads at a restaurant)! If you want to step it up OR switch it up alternate between spinach and kale! This is VERY important, incorporate greens in your diet where ever you can!

It is these ingredients that really make this smoothie an excellent MEAL, and provides the following nutrients to assist with weight loss and keep you feeling full:

Whey Basics: 24g of protein from a CLEAN, grass fed cow. Studies show that consuming over 20g of highly absorbable protein in the morning increases your weight loss efforts significantly.
EPA/DHA Liquid: 1300mg of CLEAN omega 3 fats in the forms of DHA and EPA
Pure Lean Fiber: 3g of fiber, which will aid digestion and expand in your stomach to make you feel fuller for longer
Probiotic 5: If you don’t have kefir on hand or you just can’t handle the taste, adding a probiotic supplement is highly recommended to not only assist with digestion but it will also help decrease your intense sugar cravings.

The End Product: