Gym Rat Smoothie

Gym Rat Smoothie
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Ingredients
  1. 1 cup almond milk
  2. 1/2 banana
  3. 2 tbsp oats
  4. 1 tbsp chia seed
  5. 2-3 medjool dates pits removed (to taste for sweetness)
  6. 1 tbsp peanut butter or almond butter
  7. 1/2 tsp cinnamon
  8. 1/4 tsp vanilla
  9. 4-5 ice cubes
Instructions
  1. Blend all ingredients in a high speed blender.
Notes
  1. Serves 1.
Adapted from Oh She Glows
Adapted from Oh She Glows
KickStart Fitness http://kickstartfitness.ca/

Winsor’s Sweet & Spicy Almonds

Winsor's Sweet & Spicy Almonds
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Ingredients
  1. 1 egg white
  2. 2 cups whole natural almonds
  3. 1/4 cup brown sugar
  4. 1 tsp cumin
  5. 1/2 to 1 tsp cayenne
  6. 1/4 tsp sea salt
Instructions
  1. Preheat oven to 325 F. In a bowl, lightly beat egg white.Add nuts and stir until evenly coated. Combine seasonings and sprinkle over nuts, tossing to coat evenly.
  2. Spread almonds on parchment paper lined baking sheet and bake 30-45 minutes, stirring every 10 minutes, until coating is crisp and nuts are fragrant.
Notes
  1. Key to these being a healthy snack is not eating too many!!! 🙂
KickStart Fitness http://kickstartfitness.ca/

Black Bean and Sweet Potato Enchilada

Black Bean and Sweet Potato Enchilada
Perfect for Meatless Monday!
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Ingredients
  1. 1 small onion chopped
  2. 1-2 cloves of garlic minced
  3. 1 medium sweet potato, peeled and roughly grated
  4. 1 tin black beans rinsed
  5. 1-2 tbsp. curry powder
  6. 4 large (cut in half) or 8 small whole wheat tortillas
  7. 1 cup salsa
  8. 1/2 cup grated asiago cheese (or cheese of your choice) - can be left out for dairy free version
  9. avocado & cilantro for garnish
Instructions
  1. Preheat oven to 350.
  2. Sautee onion and garlic in pan with a splash of olive oil, once onion is clear add curry powder and stir for a few minutes. Add grated sweet potato and beans to pan, stir to mix with onion.
  3. Add 1/4 to 1/2 cup of water to pan, stir again and cover to steam for about 5 minutes or until the sweet potato has softened. Taste for flavour, add salt & pepper as needed.
  4. Spoon 1/8th of the bean mixture into a tortilla and place, rolled end down in a 9x 13 baking dish. Run the salsa up the center of each enchilada, like in the photo, sprinkle with cheese.
  5. Bake for 20- 25mins until bean mixture sizzling and the tortillas have browned on the edges.
  6. Serve with extra salsa, cilantro and chopped avocado.
Adapted from from lots of places!
Adapted from from lots of places!
KickStart Fitness http://kickstartfitness.ca/

Spinach and Feta Pita Bake

Spinach and Feta Pita Bake
"This is great as a party appetizer or a full meal. Tasty, full of flavor and good for you. The crunchy crust is what I really like! You can play with the veggie toppings and cheeses for a great meal that is fast and delicious!" - allrecipes.com
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Prep Time
10 min
Cook Time
12 min
Total Time
22 min
Prep Time
10 min
Cook Time
12 min
Total Time
22 min
Ingredients
  1. 1 6oz tub sun-dried tomato pesto
  2. 6 whole pita breads (whole wheat)
  3. 2 roma (plum) tomatoes, chopped
  4. 1 bunch spinach, rinsed and chopped
  5. 4 fresh mushrooms, sliced
  6. 1/2 cup crumbled feta cheese
  7. 2 tablespoons grated Parmesan cheese
  8. 3 tablespoons olive oil
  9. ground black pepper to taste
Instructions
  1. Preheat the oven to 350 degrees F (175 degrees C).
  2. Spread tomato pesto onto one side of each pita bread and place them pesto-side up on a baking sheet. Top pitas with tomatoes, spinach, mushrooms, feta cheese, and Parmesan cheese; drizzle with olive oil and season with pepper.
  3. Bake in the preheated oven until pita breads are crisp, about 12 minutes. Cut pitas into quarters.
KickStart Fitness http://kickstartfitness.ca/

Slow Cooker Deviled Chicken Soup

Slow Cooker Deviled Chicken Soup
An easy to prepare, delicious soup to add to your meal planning mix as the fall weather creeps up on us! Not to mention busy days when our slow cooker is the hero!
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Ingredients
  1. 1 lb boneless, skinless chicken thighs
  2. 1 large red potato, chopped
  3. 1.5 cup frozen corn
  4. 1 med onion, chopped
  5. 1/2 cup celery, chopped
  6. 3 tbsp dijon mustard
  7. 1/4 tsp ground black pepper
  8. 1/8 tsp garlic powder
  9. 2.5 cups low sodium vegetable juice (V8)
  10. 14.5 oz low sodium chicken broth
Instructions
  1. Mix all ingredients in slow cooker.
  2. Put on low for 8-10 hours or high for 4-5.
  3. Enjoy!
KickStart Fitness http://kickstartfitness.ca/
bananamuffins

Hunger Busting Muffins!

Banana Choco-Nut Muffins! (gluten free, dairy free)
A tasty muffin full of fibre, protein and healthy fats and are perfect for satisfying hunger on the go! Not only are these great for anyone who wants a healthy delicious snack, they are family approved!
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Dry Ingredients
  1. 2 cups almond flour
  2. 3/4 cup unsweetened shredded coconut
  3. 1/4 cup ground flax seed
  4. 1/4 cup coconut palm sugar
  5. 2 tsp baking powder
  6. 1 tsp baking soda
  7. 1/2 tsp sea salt
  8. 1/2 cup mini-chocolate chips (Enjoy Life brand is dairy free)
  9. 1/4 cup chopped walnuts
Wet Ingredients
  1. 3 eggs
  2. 2 ripe bananas
  3. 1 tsp vanilla
Instructions
  1. Preheat oven to 350°.
  2. Combine flour, coconut, flax seed coconut sugar, baking powder, baking soda and sea salt in a large bowl.
  3. In another bowl mash ripe bananas, add eggs and vanilla and mix on med-high for 30-60s.
  4. Add wet ingredients to dry and mix until combined.
  5. Stir in chocolate chips and walnuts.
  6. Fill greased mini-muffin tins 3/4 full of batter and place in heated oven for 13-15 minutes.
  7. Let cool and enjoy!
Notes
  1. This recipe made about 38 mini muffins. If you would like to make full size muffins, bake for 22-25 minutes.
KickStart Fitness http://kickstartfitness.ca/

Yes! It is possible to have an allergen free protein ball!

Pumpkin Cranberry Protein Balls
Yields 18
Wanted to find a protein ball that was nut, seed, dairy, gluten and soy free! This is it!
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Total Time
15 min
Total Time
15 min
Ingredients
  1. 1/2 cup unsweetened pumpkin
  2. 1/2 cup all natural vanilla pea based protein powder (vegan)
  3. 3 tbsp dried cranberries (sweetened with apple juice) - chopped fine
  4. 2 tbsp pea butter (nut free peanut butter)
  5. 1 tbsp pure maple syrup
  6. cinnamon and cloves to taste....I was VERY generous with mine!
Instructions
  1. Combine all ingredients in a medium bowl or food processor and combine until it forms a cohesive dough.
  2. Roll into 18 1" balls.
  3. Store in fridge or freezer.
Notes
  1. * These balls are a little on the soft side & I like them even better frozen! 🙂
Adapted from powerhungry.com
Adapted from powerhungry.com
KickStart Fitness http://kickstartfitness.ca/
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The recipe you were waiting for!

Coco Almond Protein Balls
A balanced treat with a hint of sweet to keep you going!
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Ingredients
  1. 1/2 cup almond butter
  2. 1 cup pitted dates
  3. 1/3 cup large flake oats
  4. 1/4 cup unsweetened flaked coconut
  5. 2 tbsp cocoa powder
  6. pinch of sea salt
Instructions
  1. Blend in food processor until it starts to form a ball, use a heaping teaspoon to portion, then roll into balls using hands, can roll in additional coconut flakes or cocoa powder if desired.
  2. Very flexible recipe - feel free to add additional nuts, raisins, carob chips etc.
  3. Doubles easily and freezes well!
KickStart Fitness http://kickstartfitness.ca/

Yummy Wholesome Homemade Granola

Yummy Wholesome Homemade Granola!
Such an easy and flexible recipe!
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Cook Time
40 min
Cook Time
40 min
Ingredients
  1. 5 cups old fashioned oats
  2. 2-3 cups almonds, pecans, walnuts etc (your choice)
  3. 1 cup unsweetened coconut
  4. 2 tsp cinnamon
  5. 1 tsp ginger
  6. 1/2 tsp sea salt
  7. 1/2 cup unsweetened applesauce
  8. 1/4 cup maple syrup
  9. 1/4 cup honey
  10. 3 Tbsp melted coconut oil
Instructions
  1. Preheat oven to 300.
  2. Combine dry, combine wet, pour wet over dry and mix well. Place on two rimmed baking sheets. Bake 35 to 40 min stirring every 10 mins and switching levels of the baking sheets.
  3. Cool completely & store in airtight containers.
Notes
  1. * recipe is super flexible, add any additional seeds, flax etc.
  2. If you like dried fruit in your granola add it after baking.
Adapted from Nigella Lawson
Adapted from Nigella Lawson
KickStart Fitness http://kickstartfitness.ca/

Make ahead breakfast for folks on the go!

frittata