My Typical Breakfast

health recipes Mar 02, 2021

I think I am the same as most where I want my breakfasts to be healthy, but needs to be quick. 

Two things I do that help:

  • I do eat the same foods almost every morning, except Sundays where my husband or myself make flour-free waffles or pancakes. 
  • I prep on the weekends

We need protein in the morning to help keep us full until lunch so my breakfast protein staple is ground chicken/turkey muffins (recipe here). We make these over the weekend and both my husband and I have one every morning. 

Using ground turkey: 172cal, 7.9g fat, 6.5g carb, 18.7g protein

Because I am super active throughout the day, I need a bit of carbs. I usually make a bowl of quick oatmeal. 


  • 1/4 cup GF Quick Oats
  • 1/8 cup raisins
  • pinch ground cinnamon
  • 1 tbsp nuts or seeds
  • 1/2 cup hot water

I mix the above ingredients and I am good to go! No cooking required :)

Oatmeal bowl: 262cal, 6.5g fat, 48.1g carb, 6.5g protein

Sometimes, like this morning, we ran out of chicken/turkey...

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Quick and Easy Chicken Fajitas

recipes Feb 06, 2021

This recipe is from my 17-page 6-week Total Body Transformation Challenge recipe manual. It is an absolute favourite in my house full of picky teenagers. My husband and I wrap with the collard greens, but my teenagers use regular soft tortillas. I don't eat gluten, so I recommend the collard green, but if you wanted to use a tortilla too, I highly recommend Joseph's lower carb, high protein wraps. They are YUM!

Chicken Fajitas

Prep Time: 40 min

Ingredients: (Serves 4)

  • 1 tbsp. Chili Powder
  • 1/2 tsp Black Pepper
  • 1/2 tsp Cumin
  • 1/2 tsp Paprika
  • 1/2 tsp Garlic Powder
  • 3 Peppers (yellow, red, green) (sliced)
  • 1 Jalapeno Pepper (de-seeded and sliced)
  • 1 Yellow Onion (sliced)
  • 16 oz. Chicken Breast (cut into strips)
  • 1 tbsp. Avocado Oil
  • 1/2 cup Cashews (soaked for 1-2 hours in water, drained)
  • 1/2 tsp Sea Salt
  • 1 tbsp. Apple Cider Vinegar
  • 1 Lemon (juiced)
  • 2 tbsp. Water (as needed)
  • 4 cups Collard Greens (washed and stems removed)
  • 2 Lime (cut into wedges)

Directions: Preheat oven to 425....

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Gluten Free, Dairy Free Gingerbread House

recipes Dec 24, 2020

This week my kids and I had a contest who could design the best gingerbread house.

My tried and true recipe is one I make every year, and it tastes sooo good PLUS it's dairy free and gluten free, as I have an allergy to those ingredients. I have included the recipe below. 

For my private, semi-private, and group class clients, I thought you all would get a chuckle at this coffee mug I found online: 

Funny eh? My sets of ten normally turn into sets of 12...15...18 :D

It seems I am not alone with my struggle of ten, lol!

Dairy Free and Gluten Free Gingerbread Recipe

1 Egg
0.5 cup Brown sugar
0.25 cup almond butter
3 tbsp molasses
0.25 cup earth balance
0.75 tsp ground ginger
0.5 tsp ground cinnamon
0.25 tsp ground nutmeg
0.25 tsp salt
0.5 tsp baking soda
0.5 cup quinoa flour
0.5 cup oat flour
0.5 cup buckwheat flour

In a large mixing bowl, add egg, softened butter, molasses, almond butter, brown sugar, salt, spices, baking soda and beat on low with a mixer, or...

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Recipe: Almond Orange Biscotti

health recipes Nov 23, 2020

I rarely purchase packaged snacks, but I always have sugar, butter, and flour for my kids to make their own snacks.

Lately my daughters have been making chocolate covered biscottis which look soooo good. I am allergic to gluten and dairy so I can't eat theirs, but my craving was strong enough to bake my own.

I used to bake amazing "paleo" biscottis from one of my favourite cookbooks called Make Ahead Paleo by Tammy Credicott. So I pulled out my old cookbook and in the end the biscottis are as yummy as I remember!

Dry Ingredients

  • 0.25c coconut sugar
  • 1.5c almond flour
  • 0.25c coconut flour
  • 0.33c tapioca flour
  • 0.33c arrowroot flour
  • 0.5c chopped almonds
  • 0.5 tsp salt

Wet Ingredients

  • 0.25c maple syrup
  • 0.5 tsp almond extract
  • 1 orange, juiced and zested
  • 0.25c coconut oil, melted

Coating Ingredients

  • 0.5c Enjoy Life dark chocolate chips, melted in microwave
  • 0.5 tsp vanilla extract
  • 2 tsp palm shortening, melted in microwave

Preheat oven 350F

Combine all dry ingredients. Combine...

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Living with Irritable Bowel Syndrome

health recipes Aug 24, 2020

This isn't something I often advertise to my clients, but I have a condition called IBS: Irritable Bowel Syndrome. I was diagnosed in my early 20s and I have lived with it's symptoms for over 25 years. I attribute it to beginning my mission to eat healthy. 

IBS is caused by abnormal muscle contractions in the intestine. What causes these atypical  contractions is unknown, however, specialists believe that abnormalities in the nerves in the digestive system can cause a faulty connection between your brain and your large intestine, causing it to either slow down contractions or speed it up. There are certain triggers: specific foods, stress, hormones, and the condition may be hereditary. 

Symptoms of IBS

  • the number one symptom is severe diarrhea
  • the other symptom is constipation, though I rarely experienced this, I know other IBS sufferers do
  • pain in the lower abdominal area
  • bloated abdominal area
  • fatigue (from lack of nutrients being absorbed)

When I...

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Chicken Protein Bowl

recipes Aug 09, 2020



Several years ago my husband and I had a quick lunch at Nature's Fare grocery store in Langley. They have a small cafeteria in their store with lots of healthy options available. Being allergic to gluten and dairy is sometimes challenging when eating out, but I can always trust that at Nature's Fare there are a few healthy options available. 

I discovered their "protein bowl" which was a yummy mix of baked sweet potato cubes, chickpeas, 3oz of chicken breast, and pumpkin seeds drizzled with a tahini dressing all on a bed of spring mix. 

Since that lunch I have been making this protein bowl at home almost every week. 

Chicken Protein Bowl

  • 4-5oz baked skinless, boneless chicken breast (45min in 350 degree oven, check internal temperature 165F) (150 calories)
  • 1/2 cup baked cubed sweet potatoes (30min in 400 degree oven) (200 calories)
  • 1/8 cup chickpeas (100 calories)
  • 1/2 tbsp walnut pieces (25 calories)
  • 1/2 tbsp cashew pieces (25 calories)
  • 1...
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Gluten-free, Dairy-free, Low Carb Shepherd's Pie

recipes Aug 17, 2018

This dish is one of my family's faves. Months ago, I was logging my macros on my My Fitness Pal app and I came across a mouthwatering video on how to make a low carb shepherd's pie. Presently, I can't find a link to the video, but I found the original recipe here.

I don't know about your kids, but mine are sometimes adverse to vegetables, and trust me, because their mother is a health nut those poor kids are given a LOT of vegetables. The first time I made this recipe I forgot to tell them that the top was made from cauliflower, and the funny thing is they didn't even know the cauliflower mash wasn't potatoes!

For the first several times making this I followed the recipe exactly as it states on the My Fitness Pal website, but I didn't care for the flavour combos. In the end I replaced the bison with extra lean ground beef, because while I would LOVE to always use bison in this recipe, I just can't afford it at this time. I experimented and came up with a recipe that...

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Ground Turkey & Chicken Muffins Recipe

recipes Jul 24, 2018

We love these muffins. So versatile: throw into a picnic basket, add to a big salad, make into meatballs for spaghetti, quick grab and go lunch.

I often make these, alternating between using ground turkey and ground chicken. If I am remembering correctly I got the recipe idea from Jamie Eason's website years ago. There are a lot of variations on the web, but this is my favourite.

  • 2 lbs ground chicken or ground turkey
  • 1 eggs (original recipe uses 3 egg whites, but my family like them with whole eggs)
  • 1 cup rolled oats
  • 0.5 tsp ground cumin
  • 0.5 tsp dried thyme
  • 2 tsp ground mustard
  • 1 tsp salt
  • 2 garlic cloves (original recipe uses 2 tbsp powder, but I like adding fresh cloves)
  • 1 small sweet onion
  • 2 celery
 Preheat oven to 375F. Mix all ingredients together in large bowl. Roll mixture into balls and place in silicon muffin tins. Bake for 40 minutes. Makes 12 muffins.

Using ground turkey: 172cal, 7.9g fat, 6.5g carb, 18.7g protein

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Egg Muffin Cups Recipe

recipes Jul 09, 2018

I was diagnosed as being mildly insulin resistant last year. My doctor suggested I stop eating a high carb, low fat vegan diet and adopting more of a moderate protein, moderate carbohydrate, higher fat Paleo diet. I was vegan because my husband was vegan...for seven years, and he was stubborn about changing. I ate meat out, but didn't cook it at home. After much research, I decided eating a higher fat, animal protein diet would be beneficial to try.

Immediately I gained 7 pounds...eek! But truthfully I needed to gain that, I was underweight. On the vegan diet, over the years I did develop some health issues: irregular cycles, fatigue, hypothyroid. Going more Paleo, I slowly gained my energy back (thyroid meds helped too!). Now I eat more of a Zone style diet: 40% carbs, 30% protein, 30% fat. Over the years since Zone became popular in the late 90s, I have always found this macro ratio works well for me. I should add that when I was eating Paleo I never cut out oats and rice,...

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