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Healthy Baked Bananas

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I have a wicked sweet tooth, and often just have to indulge, but I don’t want my treats to completely derail me from healthy eating (ok, there’s sometimes a place for a delicious doughnut from a local shop, or a slice of chocolate cake).

This healthy baked banana has no added sugar, just what’s naturally in the banana itself and some stevia-sweetened chocolate chips. You don’t need the typical marshmallows and loads of chocolate. I’ve even topped mine with a few dollops of greek yogurt that I added vanilla stevia to.  Sprinkle with cinnamon, and you’ve got the perfect indulgence.

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Healthy Baked Bananas

Serves 2

1 Banana – cut open lengthwise
Pinch of Cinnamon
A few sliced strawberries or some blueberries
2 tsp unsweetened coconut flakes
Optional: a teaspoon of chopped dark chocolate (I use Lily’s stevia sweetened chocolate chips)

Sprinkle banana with cinnamon and stuff in the rest of the ingredients.
Wrap in tinfoil and roast in the oven at 350 degrees for 15 – 20 minutes or bbq for 10 minutes. Top with some greek yogurt after adding in some stevia and vanilla extract.

Skinny Grapefruit Cocktail


This drink is like my magical little secret spring fairy dust.  It makes me happy in an “everything is light and airy and fruity and wonderful” kind of way. And grapefruit. Nuff said!  The only problem with it is how fast I can down a glass or two.  I can totally see myself drinking these in the sun on our patio this summer.

Skinny Grapefruit Cocktails

1/5oz tequila
3oz fresh grapefruit juice (I bought fresh in a carton so I wouldn’t have to squeeze my own)
3oz diet tonic
a wedge of lime

Fill a tall glass with ice then add tequila, grapefruit juice and tonic. Stir, add a straw, and squeeze your lime over top. Enjoy!

Tips for Eating Healthy on a Budget


One of the complaints I most often hear from people trying to eat healthier is that healthy food is “tooooo expensive.”  With some effort and planning, you can make eating healthy more budget-friendly, and just remember, the money you are spending on your food is worth it for the health of this body you live in!

My top tips:
– Buy in bulk and portion out and/or freeze
– Shop sales
– Buy produce seasonally
– Plan ahead
– Modify recipes
– Go for frozen fruits and veggies
– DON’T WASTE!!! (see below for tips to avoid throwing food out)

Let’s go through the different foods I eat, how to make the healthiest choices, and how I save some money on them.

Fruits and vegetables:
– Shop in season – Tomatoes in the middle of winter are twice the price AND they just don’t taste good. Buy the produce that’s in season right now where you live.
– Buy it on sale and stock up.  Some fruit can be frozen for later (hello bananas for smoothies!). If you end up with broccoli instead of the $6 head of cauliflower your recipe calls for, well just change it up. It won’t be the same, but it’ll still be delicious.
– Often frozen fruits and vegetables are less expensive, and bonus: they’re usually picked at their very best quality and flash-frozen to maintain optimal freshness. Win win!
– canned vegetables aren’t my favourite at all, but canned corn occasionally shows up at our house, and sometimes you can find some good cost-effective options there.
– Sign up for a weekly produce basket. These are often huge money savers, and you usually get some new items to try.
– grow a garden – ok, so most of us don’t have the space or don’t want to put the time into it. I’ve found a few things are super easy to grow though – lettuce, kale, and arugula. It’s also so worth it to grow some herbs. My top herb garden choices are the super hardy ones like mint, rosemary, thyme, and chives.

For meats you’ll want to aim for 90% or leaner. You can buy several whole chickens to roast at a time, just make sure you remove the skin before eating. Again, shop the sales and freeze.
– Canned fish is absolutely a great choice, and much less expensive than fresh. Canned tuna is one of my favourite easy proteins to add to a salad. Just don’t go eating multiple cans per day.
– buy family packs (or shop at Costco). You can then portion out smaller amounts and freeze for future use.
– buy local – sometimes farmers will give you much better prices than in the stores

Aim for 2% fat or less, and low sugar. When you’re buying milks and yogurt, opt for plain unflavoured. You can always flavour your own yogurt at home with some fruit and a bit of honey
I’m again going to tell you to shop sales and stock up. Guess what – most dairy actually freezes and defrosts really well, especially the lower fat versions. You might need to fully let it defrost and then give it a stir or a shake, but it should still taste great.  Cheese does get pretty crumbly after defrosting, so just crumble a bit into your morning omelet.

I buy brown rice, whole wheat or brown rice pasta, beans, and quinoa for dried carbs.. and occasionally some whole wheat breads or cereals.
Once again, go for sales. These items keep really well in dry cool areas, so you can buy in bulk.
Beans – I have a pressure cooker, so I can do a giant batch in like 30 minutes and freeze for later. No time? Canned is a great option too, just stock up when they’re on sale.  And be flexible! When a recipe calls for black beans but all you have is red navy – doesn’t matter!

Every day I make sure I have my Shakeology to meet my nutritional requirements. I find it’s the best value for the quality of the nutrition I’m getting per serving.  It’s my healthiest meal of the day.

How I avoid wasting produce that’s about to go bad:
I try to check on my veggies every day in case something’s extra wilty or about to melt into its surroundings. This is the most annoying way to lose food and is just like throwing money into a black hole. Don’t do it!  Use those veggies up before they have to be chucked out.
Make a big stir fry
Vegetable omelets with whatever needs using
Throw them in soups (even lettuce can be cooked.. think of it as an extra fancy spinach)
Freeze it (I’ve been known to chuck whole bendy carrots and wilty celery into a freezer back and use it for chicken stock a month or two later.

Easy Paleo Friendly Wraps


I’d been searching for gluten free wraps at my grocery store and could never find anything that I really liked, so I was curious when I came across this recipe. I’ve modified it a bit to make it easier (blend it all in your blender instead of whisking like crazy).  It’s easier than I thought it’d be to whip up a batch of wraps, and they freeze well too, so you can double it and be set for a while.

We used these for shredded chicken tacos, but you could use them in place of crepes for a yummy breakfast or dessert.. Bonus – they’re *kinda* healthy.


Easy Paleo Wraps

Recipe adapted from Stupid Easy Paleo
Makes 8 6-inch tortillas

2 eggs
2 teaspoons melted coconut oil
2 Tablespoons water
1/2 cup tapioca flour
2 teaspoons coconut flour
1/4 teaspoon sea salt

Blend all ingredients together on high until smooth.

Heat small nonstick skillet (mine was a 6-inch, but 8 works too) over medium heat. When hot, pour in about 1/8 cup of batter and swirl to coat the bottom. Flip when it starts to bubble like the top of a pancake – about 30 seconds). Cook the other side for about 20 seconds and remove to a plate.

Repeat with the rest of the batter.

To freeze, allow to cool completely, then wrap tightly and lay flat.  Defrost in the fridge overnight before using.


Healthy Homemade Tomato Sauce

Grandmas tomoato sauce

I love comfort food, and in the winter this easy homemade tomato sauce has been a life saver.   I made a double batch and have used it for zoodles and meatballs (above), as a base for a yummy taco sauce, and in a super simple tomato soup with tons of depth of flavour.  It’s super easy to freeze in portions so you can pull one out whenever you need a bit.

I’ve simplified the recipe from the Fixate cookbook (farourite cookbook right now!). It’s low sodium and packed with healthy things.
Get the cookbook in Canada here.

Healthy and delicious homemade tomato sauce

2 Tablespoons olive oil
1 medium onion, diced
4 cloves garlic, minced
1 (6oz) can tomato paste (no salt added)
2 cans (28-oz each) whole peeled tomatoes or organic crushed tomatoes, pureed in a blender
2 Tablespoons honey
1 teaspoon sea salt
1/4 teaspoon ground black pepper
2 teaspoons dried basil or 3 tablespoons finely chopped fresh basil

Heat oil in large saucepan over medium-high heat.  Add onion and cook, stirring frequently for about 5 minutes, until onion’s translucent.

Add garlic and tomato paste. Cook, stirring constantly for about 2 minutes.

Add tomatoes, honey, salt, an dpepper. Bring to a boil, stirring frequently.

Reduce heat to low and stir occasionally for 1 hour.


Seared Tuna Bowl


I have to share, oh yes I do! I had an idea of making this Asian/Hawaiian inspired bowl of awesome, and it turned out so well in my opinion.  There’s an awesome ginger miso sauce that’s the bombay.  I’m semi-scared of raw fish for some reason, especially when I buy it at the grocery store and prepare it myself. Learning to be done! So I seared it, which adds some awesome flavour anyhow, so no harm done!

You really have to try this. It’s got lots of ingredients, but is easy to make! Rice, splash of vinegar. Chopped up veggies, fish, and sauce. boom!

Seared Tuna Bowl

Serves 4

For the sauce:
1 1/2 teaspoons miso paste
2 tablespoons soy sauce or aminos
1 teaspoon fresh grated ginger*

Mix everything up and set aside

For the bowl:
4 cups cooked brown rice
4 teaspoons rice wine vinegar (or other vinegar)
2 cups diced cucumber
2 cups grated carrot
4 thinly sliced green onions
1/4 cup thinly sliced seaweed**
1 avocado, cubed
2 teaspoons coconut oil
1 to 1 1/2 pounds fresh ahi tuna

Heat coconut oil over high heat. Sear Tuna on all sides (like 10 seconds per side, max), then slice into bite sized pieces.

Mix rice wine vinegar with rice. Assemble bowls by adding to each one: 1 cup rice, 1/2 cup each of cucumber and grated carrots, 1/4 avocado, some seaweed, and green onions. Top with tuna and drizzle over some sauce.

* try freezing the ginger whole, then grating with a microplane
** Check the foreign section of your grocery store. Costco also carries little packs of seaweed sheets


Easy Sheet Pan Asian Pineapple Chicken and Veggies

pineapple chicken

Oh my goodness, you guys, GAME CHANGER right here.

Busy moms? I’m right there with you. Yes, I love love love to cook, but I’m not always so excited at spending a ton of time making dinner every night.  This is a recipe I love for chicken skewers on the bbq.. but I’ve modified it to be super easy. You can cook a big batch all at once in the oven.

Plop this onto a bed of greens or rice, and you’ve got a super quick and easy YUMMY dinner. boom.  Do my kids eat it? Well, all they’re happy with right now is fruit and bread, so that answers your question.

pineapple chicken salad

I can’t even handle it.. the chicken stays all nice and juicy.. the pineapple adds this sweet amazingness..

Easy sheet pan Asian Chicken and Pineapple with veggies

2 pounds boneless, skinless chicken breast, cut into bite-sized chunks
1/3 cup soy sauce, braggs liquid aminos, or coconut aminos
3 tsp sesame oil
3 tsp grated ginger
1 can pineapple chunks in juice, drained
1 orange or red bell pepper, cut into bite-sized chunks
1 yellow bell pepper, cut into bite-sized chunks
1 large red onion, cut into chunks

Preheat oven to 4ooF.

Stir together soy sauce, sesame oil, and ginger.  If you have time, marinate the chicken in this mixture for half an hour (or up to a day ahead if you wanna get a jump start on dinner).

Dump everything onto a sheet pan and mix up a bit

Bake for 20 minutes, or until chicken is cooked through.

Serve on a bed of greens or rice.

Recipe adapted from Fixate cookbook by Autumn Calabrese

gluten free paleo English muffins


This is a breakfast game changer right here, especially if you’re avoiding gluten or are trying to stick to a paleo diet.. Not to mention they’re EASY to make. All you need is a microwave and a toaster! You can make one or a bunch of them. You can change up the seasoning. Brilliant! I’m thinking of making some for my 3 year old when she gets off her oatmeal bender, but I’ll have to pretend it’s “raisin bread” since that’s apparently an acceptable thing to put in her mouth. Most picky eater!

These ones are cinnamon raisins, but you could do an herb mix, or add garlic powder and pop an egg on top.. Add some sugar free bacon, and you have my heart!

Thanks so much to Erin over at Living Lean With Erin for this great recipe. Check out all her super healthy recipes!

gluten free paleo English muffins

1 1/2 Tablespoons Almond Flour
1 Tablespoon Coconut Flour
1 Tablespoon Almond or Coconut Milk
1 Tablespoon Unsweetened Apple Sauce
2 Tablespoons Liquid Egg Whites
1/2 teaspoon Baking Powder
1/2 teaspoon oil or ghee
pinch of salt
pinch of cinnamon
Pinch of stevia
8 raisins, chopped

Stir everything together in a small bowl. Transfer to a ramekin that’s been sprayed with non-stick spray. Microwave for 30 seconds then remove when it’s cool enough to handle. Slice in half and toast. Top with almond butter, have a party, make it with other seasonings, add an egg.. the sky’s the limit!

I hope you make this!


The healthy breakfast recipe you need for your kids


These pancakes, you guys.. they’re a game changer! Packed with protein AND veggies.. and they can be gluten free. what What?!  Perfect healthier breakfast option for kids and adults too.  I don’t even just feed them to the kids and make myself something else. (You know those gross recipes you’ve tried before? yeah.. yuck).. These are denser than regular pancakes, and delicious.

I end up feeling bad with a dose of bloated when I make my regular light and fluffy gluten-full pancakes, full of white flour and oil.  Not these. These have no oil. They’ve got Greek yogurt, eggs, and VEGGIES!  Today I made them with cooked broccoli. I know, crazy right?  My 3 year old carbaholic rarely eats her vegetables or any protein, so I feel a bit better when I can get these into her.

Top them off with some frozen blueberries defrosted until ooey gooey like syrup.  I’m working on a completely grain-free version too, so stay tuned for that.

Protein pancakes with hidden veggies

  • 4 eggs
  • 1 banana
  • 1 1/2 cup oats
  • 1 cup Greek yogurt
  • 2 teaspoons cinnamon
  • 2tsp vanilla
  • 1c spinach
  • 1 scoop protein powder or Shakeology (optional)
  • A few tablespoons of milk as needed if it’s too thick

Heat non-stick pan over medium heat. Blend all ingredients in blender until smooth. Pour 1/4 cup scoops onto hot pan and cook until bubbles form then start to pop. Flip and cook for another 30 – 60 seconds.

This Makes about 15 pancakes.
21 Day Fix containers: 3 pancakes = approx 2/3 red 1/2 purple 1/2 yellow


Paleo no-oats-meal


This!  I’m putting in a bit of effort to avoid grains and dairy (ok, not 100%, just  cutting it down for now).. So when I found this paleo no-oats-meal, I had to play around with the recipe, and I’m in love! It’s sweet, creamy, and delicious.  L loved it just as much as I did. Now to figure out how to hide some veggies in it for her, since she’ll eat all of like 1 baby carrot in a week.

This is comfort food and nourishment in a bowl, definitely with more protein than your average bowl of oats.  Stay tuned for some variations on this fabulous basic recipe.

Paleo no-oats-meal

1/4 cup almond meal
1 mashed banana
2 eggs
1/4 cup unsweetened almond milk
2 tablespoon ground flax seeds

Optional add-ins or toppings:
You can add in any of these items to make different flavors:
Fruit, like diced apple or blueberries
cinnamon or nutmeg
Pumpkin puree

Blend all ingredients until smooth, then transfer to a small saucepan set over medium-low heat. Or blend right in the pot with an immersion blender.
Stir constantly until the mixture starts to thicken and just barely starts to bubble – about 4 minutes.
Remove from heat, pour into a bowl or two and top with whatever strikes your fancy.