keto coconut protein Cups

10-minute keto coconut protein cups!!๐ŸŒด 

This week Iโ€™ve whipped up some uber delish #KETO coconut protein โ€˜cupsโ€™ (more like rectangles, actually). PSA: As of the past few weeks Iโ€™ve been totally sold on the whole ketogenic trend. As a result of listening to 100,000 health podcasts & reading a trillion blogs on the subject, Iโ€™m incorporating MORE high-quality fat into my diet on the daily & somewhat attempting to mimick the #BulletproofDiet rage. It's only week two of intermittent fasting where I only drink that interesting grass-fed butter coffee + brain octane oil concoction till about 1230-2p. Surprisingly, Iโ€™m not even starving by the time itโ€™s okay to eat again ๐Ÿค”. In addition to upping the fat, Iโ€™ve SUBSTANTIALLY lowered my carbohydrates intake to between 30-50g /day (like how). Tbh not sure how & when Iโ€™m expecting to see results, but will keep you posted if I notice any significant changes in cognitive function or physicality. This is something that I find super interesting and that Iโ€™ve been curious about trying for a while. For some reason I could never rationalize such an extreme diet overhaul and actually bite the bullet (bulletproof, get it..) and try this out for myself! Talk is cheap, I'm diving into this head on and will update y'all with my progress (if any!).

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ingredients (makes 16-18 cups) 

  • 1.5 unsweetened coconut, baked + shredded
  • 2 tbsp peanut butter
  • 1 tbsp vanilla extract
  • 1 tbsp cinnamon
  • 1/2 c softened coconut oil
  • 2 tbsp chia seeds
  • 1 sc vegan vanilla protein powder (I use NitroFusion)
  • 1 tbsp maca powder
  • 2 tsp stevia 

Directions

Pre heat oven to 350 F. Spread the shredded coconut evenly throughout a baking sheet lined with tin foil or parchment paper. Bake for 8-10 minutes or until coconut shreds reach a golden brown colour.

Next, place baked coconut shreds into your Vitamix or food processor. Blend the shreds on high speed for 1-2 minutes or until you reach a smoother consistency. *NOTE: you may need to stop the blender and scrap the sides once or twice!

Next, add in warmed coconut oil, vanilla extract, peanut butter, chia seeds, protein powder, macca power + stevia & blend on high speed for another 1 minute or so. By now, you should have a smooth(er) + more runny consistency.

Spray your ice cube tray with a light layer of coconut oil (more?, I know right) then simply pour the blended mixture into each cube, almost filling it up to the top.

Lastly, place the ice cube tray into your freezer for an hour or until the cups become solid. 

Keep refrigerated & consume GENEROUSLY!! 

Love Belly xoxo ๐Ÿ’˜โœจ 

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NO BAKE protein *winterized* fat balls

Some of my most favourite recipes to make are the ones which involve very little effort or mess- can I get an AMEN?! Nothing makes me happier then creating a recipe that has ZERO baking components. Call me lazy (or crazy), but for the most part I believe the simpler the recipe, the better when in the kitchen.

Lucky for me (and hopefully for you) these no bake winterized protein fat balls hit the spot and take about 10 minutes total to make (pretty ideal, eh?). The combination of warming pumpkin pure, dates, spices and nut melody make these balls the most irresistable snacking combo. They're a tasty win-win for all.

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Makes 14-18 balls

Dry Ingredients 

  • 3/4 cup unsalted cashews, whole
  • 1/2 cup unsalted almonds, whole
  • 3 medjool dates, pitted
  • 1 tbsp cinnamon, ground
  • 1 tsp ginger, ground
  • 2 tbsp flax seed, whole
  • 3/4 cup unsweetened coconut, shredded
  • 3 tbsp vegan vanilla protein powder
  • 2 tbsp stevia
  • 1 tsp sea salt
  • 1 tsp pumpkin pie spice
  • 2 tbsp pumpkin seeds
  • 2 tbs chia seeds

wet Ingredients 

  • 1/3 cup unsweetened pumpkin pure (not filling!!)
  • 3 tbsp unsweetened almond milk
  • 3 tbsp coconut oil, melted
  • 1 tbsp pure vanilla extract 
  • 2 tbsp raw organic honey

Top with some so delicious dairy-free coconut whip and you got yourself some snacks for days (or minutes if you're like me!).  So easy, so tasty, SO dreamyyyyy. I literally ate 14 within 2 days and didn't share #noregrets hehe.

Enjoy bellies <3 xo

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I like you so matcha

...isn't that what everyone's saying these days? What is matcha and why the heck is everyone so obsessed with it as of late? It's being used in lattes, oats, baking and even cocktails! After doing some much needed research on the product myself, I've come to learn that matcha is actually an ancient trend that has recently made it's way back in popularity.

Matcha is an ancient Japanese greentea in powder form that is said to have amazing effects on the human body. For some, drinking matcha is a great alternative to coffee as it still contains caffeine (53 to 72 milligrams per serving, to be exact) but leaves you without feeling the jitters you may experience while drinking traditional coffee.

Why should you love matcha?

Well for one, the colour is naturally so pure and green it's really fun to play with (or is that just me?). Matcha is also known to have a ton of antioxidant rich properties that have been said to combat certain types of cancers (anti-cancer effects, if you will) through the high concentration of epigallocatechin gallate (EGCG). Matcha also compliments fat burning by lowering blood glucose levels and boosting antioxidant activity.

So, if you aren't sold on the magic green beverage yet, try out this recipe for a homemade matcha latte and then let me know ;)

ingredients

  • 1 cup almond milk (or any nut milk!)
  • 1 *heaping* spoon matcha powder (I used David's Tea)
  • 1/2 cup boiled hot water
  • 1 teaspoon stevia (recommended as I find matcha quite bitter)
  • 1 teaspoon vanilla or peppermint extract (optional, but better!)
  • 1 teaspoon coconut oil

Combine ingredients together in blender and mix on high speed for 2-minutes or until frothy. Pour into your favourite instagramable mug & enjoy! xx

all about diy almond milk

Let's talk about DIY almond milk for a second because I mean, it's friggen bomb! I'm always game to create any milk substitutes when possible- how do you feel about traditional cow's milk?

Ingredients 

  • 1 cup almonds (raw, unsalted & soaked overnight)
  • 2.5 cups water
  • 1 tsp organic vanilla extract
  • 1 tbsp organic virgin coconut oil
  • 1 tbsp cinnamon (+ maybe a little more...)
  • 1 tsp stevia
  • 1/2 tsp sea salt

Method

  1. Place soaked almonds and water into the Vitamix and secure lid
  2.  Add remaining ingredients into your Vitamix
  3. Turn on Vitamix. Select variable increase speed slowly from 1 to 10 for approximately 1 - 1.5 minute
  4. OPTIONAL: Strain through cheesecloth or nut milk bag (I personally do not strain- the pulp has all the fibre!)
  5. Enjoy!!! <3 

Cow's Milk Debate - Y/N?

Vanilla Cashew Nut Milk

Let's chat! Recently something that I've been actively integrating into my lifestyle is making my "milk" from scratch. I have been seeing a lot more information surface online & social media surrounding the idea of how *terrible* cow's milk is for human beings.. After reading the facts on both pros & cons for the ongoing cow's milk debate I have made my own personal decision to cut it out of my diet (as much as possible) for the following reasons;

  • milk is a highly processed food (it's definitely not what it used to be)
  • said to causes acne
  • said to increase/causes ovarian sists
  • may cause prostate cancer
  • contributes to high cholesterol levels
  • high in saturated fat
  • very high sugar content
  • poor source of calcium (despite popular belief)
  • said to cause weight gain
  • finally, homemade simply tastes better!!!

With all that being said, try making a non-dairy milk at home for yourself that you can use as a substitute for that yucky cow stuff! I know it can be challenging at times when you're out either working or on the go, but wherever possible, try integrating non-dairy milk products and watch closely for the results! Even popular restaurants now carry non-dairy milk products, whether it be soy, hemp, almond or even coconut, more brands are jumping on the dairy-free train!

*If you happen to have any other insights into the cow's milk debate pls feel free to comment below or PM me with your thoughts! I'm also super interested in the pros/cons of using soy milk as a milk substitute when necessary. I don't know too much about soy milk health benefits/detriments besides the commonly referenced "high in estrogen" comment. Would love to hear from you!

Oatmeal Banana Nut Cookies

Iโ€™ve had this delicious cookie recipe on me for about a week or so and I've finally found time to sit down, chill out and write it  (as iโ€™m on my final plane ride to Thailand - yipppie)! 

My best girlfriend Brittany and I are both super passionate about healthy eating, working out, practicing yoga daily and really all things wellness related! We've both been on the "health tip" as they call it ever since I met Britt at soccer many years ago. Not everyone finds friends so like-minded and similar in interest themselves so I feel very fortunate to have met Britt and uphold an awesome friendship throughout the years. She's always there to hold me accountable and she's kept me on track with my #ThailandBody goals before I set out on this strange adventure. I was recently talking to Britt about how badly I wanted to bake something (guilt-free) that I could and use for a snack leading up to my travels... Thatโ€™s all she needed to hear and not before long we had one of our traditional sweat dates in the works, this time.. it included treats!

After the majorly productive gym and sauna sesh, we got straight into the baking! This is the go-with-the-flow cookie recipe we came up with and I must say, itโ€™s exactly what I was going for!!! Thanks #theblissfulbritt for the help. Also - if you get the chance, check out Brittanyโ€™s personal website: http://beautyfuel.co xo

Yields: 24 cookies

Bake: 325 degrees for 15-18 minutes or until light brown on the edges

Ingredients:

  • 3 ripe bananas
  • 3 eggs
  • 3 cups quick oatmeal (we used Quaker)
  • 1/4 cup applesauce (unsweetened)
  • 1/3 cup walnuts, unsalted, chopped
  • 1/3 cup dates, chopped 
  • 1 tablespoon cinnamon, ground
  • pinch sea salt

Optional: honey, vanilla extract, ground nutmeg

Method:

  1. Gather two medium sized mixing bowls for use
  2. In the first bowl, mash the 3 ripe bananas until smooth then fold in all wet ingredients - eggs, applesauce and continue to stir
  3. In the second bowl mix in the required dry ingredients - oatmeal, walnuts, dates, ground cinnamon & sea salt
  4. Slowly fold the wet ingredients into the dry ingredients bowl and mix together until you reach the desired thick consistency
    • (Note: If the consistency is a little too runny to form into cookies continue to add in more oatmeal until the cookie mixture thickens up a bit)
  5. Pre heat oven to 325 degrees
  6. Line a traditional aluminum baking sheet with wax paper or a light layer of organic virgin coconut oil (we use DoTerra coconut oil blend)
  7. Use a spoon to grab the cookie batter then with clean hands, roll the cookie batter into small - medium sized balls (itโ€™s best if you lightly grease your hands with coconut oil as well to avoid sticking)
  8. Once all cookies have been laid out onto the baking sheet, insert the sheet into the oven and bake for 15-18 minutes 
  9. When the cookies have reached a golden brown consistency, remove the cookies from the oven and allow them to cool before indulging (guilt-free).

Morning Matcha

Benefits of drinking Matcha Tea:

  • Increases energy
  • calming
  • lowers cholesterol
  • rich in fibre
  • rich in antioxidants
  • stabilizes blood sugar levels
  • boosts metabolism
  • fights against bacteria. 
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Ingredients + tools:

  • 1 teaspoon matcha powder

  • 1/4 cup boiling water

  • 3/4 cup almond milk or any milk of choice

  • honey to taste

  • almond extract

  • matcha whisk

  • bowl

  • mug

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Method:

  1. Bring 3/4 cup unsweetened almond milk, soy milk, rice milk, or cow's milk to a bare simmer in a small pot over medium-high heat. Once the milk is simmered add 1 package of natural sweetener.

  2. Place 1 teaspoon matcha powder in a mug or bowl.

  3. Slowly whisk in 1/4 cup boiling water, then almond milk, and stir until the matcha becomes a thick green paste consistency 

  4. Sweeten with a natural sweetener. 

Enjoy!! xo


Kelp noodles and asparagus tossed with garlic, pesto, basil, and avocado

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What are Kelp noodles?

  • derived from brown seaweed, salt, and water
  • raw food substitute for pasta-no cooking required (although you can warm them if you want)
  • contains fewer than 20 calories per serving
  • no fat, protein, cholesterol, or sugar
  • high in iodine content and minerals
  • bland taste & crunchy in texture

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Ingredients:

  • 1 package kelp noodles (bought mine at a local organic grocery store- organic garage)
  • 6 asparagus 
  • 1 ripe avocado
  • 1/3 cup fresh organic pesto
  • 2 garlic cloves, crushed
  • 1/2 cup onion, chopped
  • 1/3 cup lemon juice
  • 1/2 cup packed basil leaves, chopped
  • salt and pepper to taste 

Method:

  1. Rinse off kelp noodles and pat to dry
  2. OPTIONAL: Fill a pot with hot water and allow the noodles to soak for 10 minutes (I did this because I found the kelp noodles to be too hard and crunchy for my liking)
  3. Drain water and cut kelp noodles with a sharp bladed knife or kitchen scissors in order to separate the kelp strands
  4. Using a blender or food processor begin to pulse all ingredients [except for the kelp noodles] to create the sauce until it becomes creamy and/or smooth 
  5. Toss kelp noodles together in a bowl with fresh sauce and serve

Ky

xo

DIY: Nutty Mousse

{vanilla almond cinnamon flaxseed}

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Personally I think that I have been over doing the whole apple slices with a side of almond butter thing for the past little whileโ€ฆ I needed a change up in textures, so I created this fluffy almond vanilla mousse spread! The mousse is paired best with a side of fresh fruit, added on top of pancakes, yogurt parfaits, or as a spread on toast! Yum!

Ingredients:

  • 3 cup raw almonds
  • 3 cups water, filtered
  • 2 tbsp flax seeds
  • 2.5 tbsp cinnamon, ground
  • 2 tbsp vanilla extract
  • 1 tbsp coconut oil

Method:

  • Add all ingredients into your vitamix container and secure lid
  • Select variable 1
  • Starting at speed 1- slowly increase to speed 10 then back down to 1
  • Blend until smooth, fluffy, and creamy!
  • Add mousse to a maison jar or sealed container 
  • Refrigerate before serving!

Enjoy! 

Kylie

xo

Quin-WOW!

-Fluffy Vegetable Quinoa Recipe-

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Did You Know?

  • 1 cup cooked Quinoa (185 grams) contains 8.14 grams of protein
  • 1 cup dry quinoa = 3 cups cooked quinoa (WOW!)
  •  Quinoa is a gluten-free whole grain

Ingredients:

  • 1 cup quinoa
  • 1 cup water
  • 1 cup chicken broth (adds flavour)
  • 1/2 onion
  • 1 red pepper
  • 1 cube garlic
  • 2 celery sticks
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp cayenne pepper
  • 4 tbsp soya sauce, reduced salt
  • 2 tsp coconut oil
  • lemon, squeezed

In Pot:

  • Rinse quinoa off with water in a separate bowl or strainer and drain liquid
  • Boil 1 cup water with a pinch of salt + 1 cup of chicken broth + 1 tsp of coconut oil
  • Add 1 cup quinoa to simmering water and cover with a lid
  • Allow to simmer for 15-20 minutes on medium heat (level 3 out of 6 on my stove)
  • Once the quinoa is fully cooked (the liquid has all been absorbed and quinoa is light and fluffy) take the the cooked quinoa off of the heat and allow it to sit for 5 minutes in the pot with the lid covered

In a Saucepan:

  • In a saucepan drizzle a teaspoon of coconut oil to coat the pan on medium - high heat
  • Toss the onion, garlic, celery, peppers, and cooked quinoa together in the pan
  • Add extra soya sauce or seasoning when necessary (I added some additional lemon juice, cayenne pepper, and garlic)

Serve in a bowl as a full meal or as a delicious side dish and enjoy!!

Kylie

xo

How To:

-Dice A Mango-

Mangos are delicious- BUT they are always a pain in the bum to eat because of the effort and time it takes to cut them... Here are a few simple steps to make your mango cutting go a heck of a lot smoother!

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Directions:

  1. On a cutting board, sit your mango long-side up and have it's stem pointing up towards the ceiling
  2. Using a sharp bladed knife- begin to slice one cheek of the mango (about 1/4 inch from the centre). Repeat this step on the remaining three sides (what you will be left with is mostly the mango seed)
  3. Lightly cut checkerboard slices into the mango without puncturing the mangos flesh. (Cut in a cross-diagonal pattern)
  4. You can now flip the mangos flesh inside out and use a sharp knife to scrape the dices off of the flesh
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* Pre dicing your mango and freezing it creates an easy way for storing for the future when wanting to create smoothies and ice creams

Good Luck!

Ky

xo