Blueberry Protein Muffins

 

Breakfast on the go is often the case for adults, parents or anyone with a busy lifestyle. Often times it means stopping at a coffee shop, going through a drive-through or grabbing a sugary granola bar.

This week I am here to help you with a fibre and protein packed recipe that everyone can enjoy and it requires only 40 mins of your time to get it done.

 

All you are going to need are

1 cup Oat flour ( can be made by putting rolled oats through a blender or food processor.)

2 eggs

1/3 cup coconut flour (1 additional cup of oat flour if you do not have coconut flour)

2 cups of milk (i used coconut and almond and both work well)

2 scoops of a flavourless protein powder ( I used pea protein isolates one can also use vanilla)

1/4 cup of honey

3/4 cups of blueberries

1 tsp of vanilla

1 tsp cinnamon

1/2 tsp baking soda

11/2 tsp baking powder

 

And a preheated oven at 350F as well as 30 minutes for baking your muffins

Prepare your muffin tins and gather all the ingredients you will need along with two boils.

Simply combine your dry ingredients in a mixing bowl and thoroughly mix ensuring the ingredients are combined. Similarly, combine your wet ingredients in a separate bowl.

Pour your wet ingredients into the dry and mix with your hand or a mixer until smooth.

Add your blueberries to the batter

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Pour your batter into your prepared muffin tin

Bake for 30mins  and check to ensure the batter is completely baked by inserting a toothpick and ensure that no batter is on it once it is removed.

Allow to cool or enjoy them warm

P.S. you can also use the recipe to make the chocolate chip variety by replacing the blueberries.

Image result for chocolate chips

Now go make these awesome muffins and enjoy. Talk to you next time.

 

Kisses from K

 

 

Ginger Turmeric & Squash Soup

It’s freezing in these Toronto streets so nothing hits the spot like a warm bowl of soup.

And your girl has a delicious anti-inflammatory bowl of goodness just for you.

Ingredients

4 cups Butternut Squash

2 cups Celery

2 medium carrots

1 medium Yellow Onion

2 cups Vegetable Broth

3 cups Water

2 cups Red Lentils

12 cloves garlic

1 tbsp ginger paste

1 tsp cayenne pepper

1 tbsp turmeric

Directions

Peel, cut and seed butternut squash. Slice onion in halves and slice carrots in halves. Coat squash, garlic, onion and carrots with olive oil and place on baking trays.

Roast for 30 minutes at 425F. Place lentil and celery in pot with broth and water, bring to a boil, add roasted vegetables and seasoning and reduce to medium heat. Add salt to taste

Allow soup to cook for 20 minutes and then enjoy.

And enjoy, I topped mine with some fried tofu here.

I also like it with avocado.

Dark Chocolate Peanut Butter Brownie

 

It has been some time now since Ive been motivated to blog, but today I got some inspiration as a sweet craving while studying led to a quick grocery run and a baking session (aka procrastination ).And I must say I  was pleasantly surprised by the outcome​.(By the way ignore the captions on the videos I had no intention of writing this so I saved them from my instastories, go follow me there if you haven’t started as yet)

​Ingredients

Brownie
1 cup Ground Flaxseed 
1/4 cup Cocoa Powder, Unsweetened, 
1 tbsp Cinnamon, Ground  1 Calorie per serving
1/2 tbsp tablespoon powder
1/2 tbsp Himalayan Pink Salt
2 Egg, Whole Raw, Fresh
1 tsp Vanilla Extract
1 tsp Apple Cider Vinegar,
2 tbsp coconut oil (2 for brownie, 3 for glaze)
1/4 cup maple syrup
1/2 cup natural peanut butter
1/4 cup Pecan Halves (crushed)
1/4 cup coconut milk
1/4 cup Coconut Milk
1/4 cup dark chocolate chips
Glaze:
3 tbsp coconut oil
3/4 cups dark chocolate chips
1tbsp Coconut Milk
1tbsp Maple Syrup
Directions
First Preheat oven 350ºF. Combine all your dry ingredients in a bowl

 In a separate bowl combine wet ingredients

Then slowly mix wet ingredients into dry ingredients

​​Pour mixture into a greased baking tin or dish and place into your oven. Bake for 20 minutes

Finished Brownie b
Let the brownie cool before removing from baking dish and glazing
 Allow you brownie to cool, once cooled then combine the ingredients for your glaze in a double boiler over medium low heat. Stir until all the chocolate has melted and all the ingredients are combined.
Double Boiler
A make shift double boiler for me glaze

Remove brownie from the pan and place on a cookie sheet or a cooling rack inside a cooky sheet and pour on your glaze allowing it to cover the brownie. Place brownie into the refrigerator until you are ready to eat.

I hope you enjoy this quick and easy dessert idea and I will see you in my next post.

Bon Appetit

Prep with me: Cauliflower Quinoa and Shrimp Squash Curry

Prep with me is where I share with you meal prep ideas that I have personally tried and loved and this recipe is no different. Born out of the desire to use up items left over from last weeks meal prep of Roasted Vegetables and Broiled Chicken, I decided on a Shrimp and Squash Curry with a Cauliflower Quinoa side. I hope you find inspiration in this meal or even make it and that you enjoy it as much as I did. SO LETS GO!

 

Step one is to gather all your ingredients

Cauliflower Quinoa

  • 1 cup(s), Water Filter
  • 0.50 Cup, raw, Quinoa, Raw
  • 2 cup, Cauliflower – Raw

Shrimp Squash Curry

  • 1 tbsp, Spices, curry powder
  • 1 dash, Salt
  • 1 teaspoon, Cayenne Pepper, Ground
  • .5 cup  Onion (sliced)
  • 1 clove, Garlic, raw
  • 1 container (340.00 gram), Pacific White Shrimp – Cooked 31 – 40
  • 3.5 tbsp, Coconut Cream
  • 1 teaspoon  (15 g), Raw Honey
  • 1 tsp(s), Spices, turmeric, ground
  • 4 cup, cubes, Squash, winter, butternut, raw
  • 1 cup water

Step Two is to start cooking

 

Cauliflower Quinoa

1. Cook Quinoa in water on a medium to low heat until completed
2. Place cauliflower in a food processor and pulse until it reaches a rice like consistency
3. Combine cauliflower and quinoa and leave on low heat for 5-10 mins.
Pulsed Cauliflower /Cauliflower Rice

Shrimp Squash Curry

  1. On medium heat in a non stick pot add onions and cook until translucent File_002
  2. Add water to onion and allow to water to start boiling once warm add the coconut cream and stir
  3. Once milk is fully combined add, curry powder, turmeric, salt, ginger, cayenne and honey and stir
  4. Add squash and carrots and cover, allow to cook until the become soft
  5. Once your squash are soft and tender add your shrimp and allow shrimp to cook for another 5 minutes. File_000 (1)
  6. Now you are all done, simply plate with your cauliflower Quinoa and enjoy

    File_000
    Bon Appetit!

 

I hope you try this recipe and enjoy it as much as I did.  Nutritional info listed below
Talk to you soon
Kisses from K
Nutrition

10 Months Later

So it has been quite some time since I last blogged mostly because I was busy planning and executing a wedding. Yes I am now married. 

  It was beautiful and beyond that I am truly in love with and blessed to call this amazing man my husband. 

Now back to reality, with wedding planning out of the way I am getting back into the swing of things by starting with a fitness update. 

And guess what, your girl has been kicking ass except for the week before the wedding and the three weeks following my return to work I have been exercising consistently. As you know I started out with training at home, but now I have copped a gym membership and I’m loving it. 

So far I have lost 11 lbs and beyond that I feel strong, energetic and all around amazing. The recent soreness is so real but I’m supper pumped to continue. 

10lbs lighter @163

As they say slow progress is better than no progress. Ttyl guys. 
Kisses from K 😘