Energy balls


These are super easy high-energy snacks that you can grab on the go.


  • 5 scoops chocolate protein
  • 5 Tbsp natural peanut butter
  • 2/3 cup rolled oats
  • 1/2 cup water
  • 1/4 cup shredded unsweetened coconut
  • 1/4 cup raisins or dried cranberries
  • 1/4 cup raw pumpkin seeds
  • 1/3 cup chia seeds


  1. Mix protein, peanut butter, oats, and water together in a medium bowl.
  2. Mix in the remaining ingredients (might need to use your hands because it gets sticky).
  3. Roll into balls and store in the fridge in a tupperware container.


Granola Tuesday!

granola (2)

I don’t make granola very often but I made this last week and I liked it enough to share the recipe. I put it on top of plain Greek yogurt and salads but you can eat it with milk too. It is high in nutrients, fibre, and calories so 1/3 cup will do it for a serving (unless you are my mom who trains for super triathlons…in which case, fill your boots!)


  • 2 cups rolled oats
  • 2 cup quinoa flakes
  • 1/2 cup dried cranberries
  • 1/2 cup slivered almonds
  • 1/2 cup raw pumpkin seeds (the green ones)
  • 1/2 chopped apricots
  • 1/2 cup real maple syrup
  • 1 tsp almond extract
  • 1/4 cup olive oil


  1. Mix everything together in a glass baking dish. Bake at 400 degrees for 20min.  Let cool before enjoying.

Superbowl Survival Recipes!

I ADORE football and this weekend is the BIG GAME.  Even if you aren’t rooting for Pittsburgh, you can still enjoy some delicious snacks without putting on extra weight.  Here are some tips and healthy recipes to help you enjoy your Superbowl party on Sunday!


1. Go easy on the carbs. Carbs = energy.  Watching football = sitting/storing energy.  Alternative: have an intense workout a few hours before the game and your muscles will be begging you for carbs, meaning the food you eat will go into your muscle cells (to a point) instead of your fat tissue.

2. Choose the foods that you really enjoy. You don’t have to eat some of everything just because it’s there!

3. Focus on the game, not the food.  After all, would you be eating 1000 extra calories if you weren’t watching the game?

4. Don’t starve all day! A lot of people think that by not eating anything all day they are “saving room” for later.  In fact, you will eat more total calories if you do this because you are simply so hungry!!  Have a normal breakfast and several high-protein snacks regularly throughout the day to keep your hunger at bay.

5. Don’t eat anything bigger than your head. The amount of food that your stomach likes is about the size of your 2 fists put together. Anything more than that stretches the stomach and makes you need to eat more to get full.

Spicy Chili Cheese Dip

This easy to make chili cheese dip will be a hit at your Superbowl party!

This lighter take on a high fat snack lets you enjoy the big game without sacrificing your cheesy nachos!  Serve with plain low-fat corn chips or spread a few handfuls of corn chips on a baking pan and cover with chopped onions, peppers, tomatoes, cooked lean ground beef or turkey, and a little bit of cheese.  Broil in the oven for 4-5 min until the cheese melts and serve with your spicy dip!


  • 1 (8 ounce) package light cream cheese, softened
  • 1/2 cup chunky salsa (low sugar)
  • 1 cup shredded part-skim cheddar cheese
  • 1 (16-ounce) can premade chilli (President’s Choice Blue Menu and Stag make good ones)
  • 3 tablespoons sliced green onions
  • 3 tablespoons pitted sliced black olives (optional)
  • Low-fat Tortilla chips (Try Guiltless Gourmet brand)


  1. Preheat oven to 350°F (175°C).
  2. Combine cream cheese and salsa and spread in bottom of 9-inch pie plate. Sprinkle with 1/2 cup cheese. Spread chili over shredded cheese. Top with remaining shredded cheese, sliced green onions and olives.
  3. Bake for 15 minutes until mixture is thoroughly heated and cheese is melted. Serve with tortilla chips.

Makes 8 servings.

Chicken Fingers with Honey Mustard Sauce

Here’s a healthy option to get your chicken fix.  Instead of downing greasy wings, try making chicken fingers using boneless, skinless chicken breast instead.  You can make your own dipping sauces or purchase hot & spicy ones from the supermarket if honey mustard isn’t your style.  Make lots because they are a crowd pleaser!


  • 3 cups cornflakes
  • 1/2 tsp poultry seasoning
  • dash black pepper
  • 2 large egg whites, beaten well (=1/4 cup from container)
  • 3 Tbsp almond milk
  • 1 lb boneless skinless chicken breasts
  • Nonstick cooking spray
  • 1/2 cup fat free mayonnaise
  • 3 Tbsp spicy mustard
  • 3 Tbsp honey
  • 2 Tbsp lemon juice


  1. Place cornflakes in a blender and blend into flakes
  2. Pour into a shallow dish and add poultry seasoning and pepper.  Stir and set aside
  3. In another shallow dish, combine egg whites and milk. Set aside
  4. Cut chicken into long thin strips.
  5. Spray a cooking sheet with cooking spray
  6. Dip each strip into egg mixture and then into crumb mixture. Place onto baking sheet.
  7. Bake at 400 degrees F for 15 min or longer until cooked and delicious looking.
  8. Meanwhile, make your dipping sauce by combining the remaining ingredients in a bowl.  Serve hot!