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

dsc00071.jpg

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

 

 

Chicken in Plum Sauce

You may not know this, but as much as I love cooking I do enjoy lazy meals and thanks to the invention of a slow cooker they have become easy.

So this past weekend your girl decided to try something a little different and just throw a bunch of stuff into my slow cooker and it turned out amazing.

Step 1.

Grab your slow cooker if you have one, but if not, believe me when I tell you it is a worthwhile investment.

b1cb5d87-2201-4ae6-8bf0-6be46695df53-6205-0000076086afba82

Next, you will need :

DSC00092

1.5lbs of boneless chicken breast and thigh cut into the size of your choosing.

 

 

 

Measure out 2 tsp of Olive Oil, 1/3 cup of plum sauce, ¼ cup of ketchup and 1tbsp of soy sauce

 

Image result for sauce in ramekinsRelated imageimages

 

Slice ½ of a large yellow onion

9e16cc9d-43e7-47b9-8f6b-ec5506f972f0-6205-000007599c227406 Related image

4 cloves of garlic, sliced

dc511950-49a6-4404-8578-4d80cb0b4481-6205-0000075a38555889

 

Add the olive oil to the base of the slow cooker, along with half of the onions. Layer the chicken on top of the onions followed by your sauces and the remainder of the onions.

You should have something that looks like this:

dsc00096.jpg

Next, add ¼of a cup of water and place the lid on the slow cooker. Place the time to 4 hours and allow to cook. Halfway through cooking, check the sauce and add any additional seasoning you may require and allow the cooking process to continue.

Once the time ends, pair the chicken with your favourite side and enjoy.

dsc001141.jpg

I hope you try out this easy recipe and that you enjoy it. Thank you for stopping by and be sure to let me know what you think about it in the comments if you try it.

Until next time.

Kisses from K

Honey Balsamic Roasted Veggies

I make roasted vegetables regularly but I must say this version is possibly my favourite. It’s absolutely delicious and easy to prep. When it comes to doing meal prep or making healthy lifestyle changes finding ways to simplify it makes it easy to stick to. With the array of vegetables out there roasted vegetables is a year-long meal option for anyone. If you try it let me know how you like it.

Vegetables 

1 Bell Pepper

1 Purple Onion

8 Baby Potatoes

6 radishes

2 large Carrots

Coating

5tbsp Olive oil

3 tbsp Balsamic Vinegar

3 tsp Honey

3 cloves of Garlic

Thyme

Rosemary

Parsley

  • Preheat your oven to 425º F
  • Cut vegetables into the size you prefer ( I wedged mine) and place into a bowl.
  • Mix together all ingredients for the coating and pour over the vegetables, coat all pieces then spread onto a baking sheet.
  • Roast Vegetables for 20 mins.

 

img_1915-1.jpg

 

And enjoy with whatever protein works for you, we had it with 👇🏾

 

Healthy, easy and delicious.

Talk to you soon.

Kisses from K

Veggie chilli

One of my favourite thing to prepare is chilli. One because it allows me to cook and do other things and two because the slow cooking process makes all the flavours melt together so well.

So here’s what you’ll need:

3 baby bell peppers

1 yellow onion

3 cloves garlic

2 carrots

1 can of tomato paste

1/4 cup tomato sauce

1 can of tomatoes

1 can of black beans

1 can of white cannellini beans

2 cups of water

Spices of your choosing I used a herb and garlic, onion powder, cayenne and bay leaves

And a slow cooker

Place ingredients into the slower cooker and allow to cook for 6 hrs occasionally stirring and tasting to ensure the flavour is perfect for you. Also you can add ground meats to this if you would prefer the meat variety.

I hope you enjoy it

Kisses from K

Chocolate Coconut Peanut Butter Cookies

This quick and easy snack is delicious and filling and perfect for anyone who love chocolate coconuts and peanut butter as much as I do

  • 1/4cup coconut oil
  • 1tbsp of baking sofa
  • I I/4 cup coconut flour
  • 2 tbsp of coconut milk
  • 11/4 cup coconut flour
  • 1/2 cup coconut oil
  • 1tsp baking soda
  • 1/2 tsp baking powder
  • 2 tbsp peanut butter 1/2 block of dark chocolate
  • 1 tsp vanilla
  • 4 eggs
  • 1/2 cup dates (soaked Andean through the food processor )
  • Combine dry ingredients
  • Add your wet ingredients
  • Mold into cookies or roll out the batter and use a cookie cutter
  • bake for 10 mins at 400F

yummy !!!!

Weighing not allowed

So do you know when you decide you want to lose weight and so you get on the scale and get that number?

Yeah, that one, the one you’ve been scared to see but you want to know now. Because you have a goal right.

Well write it down and don’t touch it or the scale for the next 3 to 6 months.

See the minute I gave up weighing myself and just used photos ( which I take once a month or every couple months) life took a turn for the better.

I don’t worry about the number and I just eat well and do exercises I enjoy. I rest when my body needs it and focus on being the best me possible and you want to know what happened

 

img_1854.jpg So do you think you really need a scale?

The thing is your body weight is fickle and is affected by a multitude of things, this can then lead to disappointing results.

So step away from the scale focus on your nutrition and get moving in a way you enjoy and the results will come.

 

And it will be no different for you once you are consistent, so don’t be discouraged and get off that darn scale.

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: Mini Blueberry “Cheesecake” Recipe

If you are similar to meaning that you LLLOOOVVVEEE cheesecake but you are intolerant to dairy, I think I have found the perfect solution for you. My mom and husband tried and loved it as well so I think its safe to say its pretty delicious.

So here’s what you are going to need.

Tools:

Food processor

Ingredients:

 

This slideshow requires JavaScript.

Crust:

5 Medjool Dates (soak in warm water for 10 minutes if sticky to touch)

1 cup Pecans

In a food processor place the pecans and pulse until it becomes finely ground, following which you can add you dates and continue to pulse until the dates are chopped and mixed with the pecans into a paste.

Once done you can go ahead and add the mixture into your muffin tin and set aside, I placed mine into the refrigerator.

DSC00034
I places strips of cupcake cups into my sheet to help me get them out once they had set.

Filling

1½ cups of Cashew (soak in warm water for an hour prior to starting)

1 lemon

1/3 cup Coconut Oil

½ cup Coconut Milk (from the can)

½ Maple Syrup (or sweetener of choice)

Combine your ingredients in a food processor and blend until smooth, once completed pour the mixture into your prepped crust and cover with plastic wrap. Place in the freezer for 4-6 hours to set and then enjoy.

As  for the flavour, that decision is completely yours, I had blueberries at the time so I simply pulsed them and added them to the completed “cheesecake”

dsc00042-e1496703837836.jpg

I hope you give this recipe a try if you have the same dairy limitations I do and let me know if you enjoyed it.

DSC00046

Bon Appetit and I will talk to you later

Kisses from K

.

 

 

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