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.

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

 

Kisses from K

 

 

Time for Bed

 When we think about our health and fitness, many times we focus on the food we eat or on our exercise routine. Many of us focus on both of those but too little people think about rest.

 See the thing about our body is that it desires this balance in order to perform optimally and based on a crazy work life or school we often neglect the rest portion of things. Sleep offers us a plethora of benefits, from memory improvement, improved athletic performance and improved learning. However, the benefits I will be focusing on are improved athletic performance, reduced susceptibility to being ill and weight control.

Sleep and weight control 

It is noted that patients with obstructive sleep apnea are frequently obese and are predisposed to weight gain. Therefore have an unobstructed night of rest allows for weight control in individuals. As lack of sleep affects the leptin in our body which by extension impacts our body’s ability to regulate our appetite. The inability to control one’s appetite results in overeating and as such weight gain.

Sleep and athletic performance

If you want to be able to lift well or perform any exercise-related task then adequate sleep is necessary. Note that adequate sleep for everyone is different, however, it is recommended that we get anywhere between 7 and 9 hours of sleep each night. Research has shown that a lack of sleep negatively impacts athletes performance.

Sleep and illness

Whether physical or mental sleep influences our well-being and it is noted that individuals who get more sleep take less sick days that those who do not. Additionally, sufficient rest can decrease depression as sleep affects our hormones and it is at this time that the body does it cleaning and repairing. As such, getting adequate rest gives the body enough downtime to get its job done.

So how about you stop neglecting your rest. Your body will truly thank you for it. Here are some tips to help you get a goodnight’s rest.

  1. Create a sleep routine, by doing this your brain will know once you start the process that it is time for bed and allows for your body to star whining down. 
  2. Have a set bedtime. 
  3. End the use of technology 30 to 45 minutes before your scheduled bedtime. 
  4. Try meditation, lay in bed and practise mindful breathing to allow your body to relax. 
  5. Play soothing music at a low volume to help lull you to sleep. 

I hope this information will allow you to think about your sleep habits and help you to rest easy. Remember that in a healthy lifestyle balance is key and one should ensure that rest is included in that balance. Until 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.

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Next, you will need :

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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

 

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Slice ½ of a large yellow onion

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4 cloves of garlic, sliced

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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:

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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.

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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.

 

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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

Meal Prep Planner

Hi Loves,

I know I have been away but a break was required as I am in school and my life is in transition. But today I am here to give you a little thing I have created to help you meal plan and prep better. I hope that you enjoy it and that it is helpful in your fitness journey.

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Meal prep planner

 

So click the link for the pdf and prep and plan away. Thanks for stopping by and 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 !!!!

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.

Gained some and lost it 

Let me preface this by saying after spending two months in St. Vincent and eating my weight in fried chicken, chicken patties and caramel popcorn, I came back to Canada 174lbs, that is 14lbs heavier than I left. If you check my older post (I think I have a photo of me at 173lbs) 

 Start of vacation . 

 End of vacation 
At almost two months back I can happily say I lost 16lbs so I’m down to 158lbs, lower than before I left and I am so happy and healthy. I didn’t do anything crazy I simply kept my diet clean and ate what I needed and no more. I used intermittent fasting because it honestly works for my school schedule and I don’t have to rush to eat in the mornings before class(yes that’s another update I’m back in school) and last but not least I recently started back working out anywhere between 7 to 20 minute 3 to 4 times per week. That’s it. 

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