keto coconut protein Cups

10-minute keto coconut protein cups!!🌴 

This week I’ve whipped up some uber delish #KETO coconut protein ‘cups’ (more like rectangles, actually). PSA: As of the past few weeks I’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, I’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, I’m not even starving by the time it’s okay to eat again 🤔. In addition to upping the fat, I’ve SUBSTANTIALLY lowered my carbohydrates intake to between 30-50g /day (like how). Tbh not sure how & when I’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 I’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 💘✨ 

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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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creamy, healthy cinnamon toast crunch smoothie (bowl)

Winter or not, smoothie bowls have been my STAPLE breakfast meal for the past few months or so. Aren't I sick of them yet? Actually no. Keyah and I are constantly playing with different variations for smoothies in the kitchen- whether the smoothie ingredients themself or even the toppings, we're always changing it up!!

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My personal favourite this winter is definitely this dessert inspired cinnamon toast crunch smoothie. It's packed full of protein, fibre and healthy fats. You could even add some sweet potato into the mix to make it that much more filling for breakfast or lunch (admittedly, I've even eaten this for dinner lol).

 This healthy take on cinnamon toast crunch cereal is one that gives me all the warm and fuzzy feels. Cinnamon has SO many health benefits so I try including it in as many of my recipes as possible. Some of cinnamon's most powerful benefits include; antioxidant rich, anti inflammatory properties, decrease the risk of heart disease and lowers blood sugar levels.

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Cinnamon Toast Crunch Smoothie

Ingredients 

  • 1/2 c gluten free quick oats
  • 1 frozen banana
  • 1 c unsweetened almond milk
  • 1 tbsp ginger, ground
  • 2 tbsp yellow macca
  • 1 tbsp cinnamon
  • 1 scoop vegan vanilla protein 
  • 4 pitted dates
  • 1 tbsp chia seed powder 
  • 1 tbsp stevia 
  • 1 tbsp almond butter

+ 1/2 handful ice

*optional: cacao powder, sweet potato, frozen cauliflower

All thats left to do is top this supercharged smoothie with all your favourites. I like to add some cut up fresh fruit such as bananas or strawberries, low sugar granola and definitely much more cinnamon.

Enjoy bellies! <3

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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 

cookie queen!

I still crave chocolate & sweets (of course) but today i'm in the mood for a homemade healthy substitution straight out of KyKy's kitchen.

Enter: Guilt free, not-too-sweet, GLUTEN-FREE, pumpkin + oatmeal + flax cookies. perfect little bite-sized cookies full of pure blissssss. Great for a post workout pick me up or 3pm energy slump. bonus: very quick & easy to make!

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Yeilds: about 20 cookies

Ingredients:

  • 2 cups GLUTEN-FREE oats
  • 1 cup flax meal, ground
  • 1 egg, WHISKED
  • 2 large bananas (ripe/mashed)
  • 1/2 cup unsweetened apple sauce
  • 1 tbsp cinnamon, ground
  • 1/3 tsp baking soda
  • 1/4 cup pumpkin seeds
  • 1 package stevia

Method

  • pre heat oven to 350 degrees.
  • In a large bowl, mash both bananas until well combined.
  • Next, stir all remaining ingredients together until evenly mixed and moist.
  • Line your baking sheet with a layer of coconut oil to avoid sticking to the bottom of the sheet.
  • Use a spoon to grab the mixture and then flatten batter to desired thickness and shape (cookies will not expand upon baking).
  • Bake for 12-15 minutes.
  • Allow the cookies to cool and store in an airtight container to preserve freshness.

salad sunday

Sunday, my favorite time the week to unwind and detox my weekend away... currently Fueling up for Monday and a major work week with this delicious sunday salad!

Ingredients:

  • bed of fresh organic kale
  • 2 hard boiled eggs
  • 1/2 ripe tomato
  • 1/3 sweet potato
  • 1/4 cup mango salsa (whole foods)

No dressing needed for this one. Enjoy :)

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!

Smoothie Sunday!

The only reason my friends come over to visit me is when I offer to make them food.... haha, I guess I set myself up for this by offering in the first place!!

This Sunday's Smoothie Bowl is filled with a mixture of blueberries, blackberries, banana, strawberry, mango, shredded coconut, vanilla protein powder, white chia seeds, almond milk & ice cubes! Super simple but super delish. Offer to make it for your friends and I'm sure you will have more visitors!

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An omelette a day....

Three things I will never get sick of = overnight oatmeal, paleo pancakes & omelettes (yes, i do realize that all are breakfast foods)! Kylie's picture perfect weekend breakfast = veggie omelette stuffed with green peppers, red onion, tomato, egg whites & salsa with avocado and lemon on the side! You just can't beat it.

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Blackberry banana paleo pancakes

Hell friggen YES! Felt like embodying a little bit of my "creative edge" this afternoon and BAM! out popped these Paleo friendly pancakes for the win! No other way to spend a Saturday (in my option) then in the kitchen making something deeeeelish! These ones are blackberry banana flavor & drizzled with a blackberry currant lemon sauce! 

 pancake Ingredients

  • 1/2 cup coconut flour
  • 4 free-range eggs, whisked
  • 1 ripe banana, medium sized
  • 1/2c blackberries, whole
  • 1 package/tbsp stevia (2 if you want em' super sweet like i do!)
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon flax seed, ground
  • 1 pinch of salt
  • 1 teaspoon cinnamon, ground
  • coconut oil (for skillet)
  • splash of almond milk (if consistency is still too thick)

Lemon Sauce ingredients

  • lemon
  • blackberry

Method

  1. Place skillet on medium heat & add 1 teaspoon of coconut oil
  2. Add wet ingredients together in a mixing bowl and blend using a whisk or fork (try not to completely mash the blackberries or your pancakes will be completely purple/blue colour!)
  3. In a separate bowl, mix the all dry ingredients together
  4. Fold both wet and dry ingredients together and then whisk till smooth
  5. Spoon batter 1 tablespoon at a time onto skillet (add coconut oil to skillet as necessary)
  6. After 1-2 minutes flip pancake with bubbles appear
  7. Repeat step #5 till all batter runs out
  8. Transfer pancakes onto a warm plate and top them off with blackberry currant lemon sauce, strawberries and fresh banana slices!

Have a beautiful blissful day xo

Pancake Sunday~

Cacao CASHEW paleo pancakes

Serves: 3

Ingredients

  • 2 free-range eggs + 1/4 cup organic egg whites
  • 1 1/2 ripe banana, mashed
  • 1/3 cup raw cashews, whole
  • 1/2 tsp baking soda
  • 1 tsp vanilla extract
  • 1 tbsp flax seed, ground
  • 1 tsp stevia, powder
  • 1 pinch of sea salt
  • 20 g (1/2 scoop) vanilla protein powder
  • 3 tbsp cacao nibs, chopped

+ coconut oil for cooking

Instructions

  1. In a food processor (or Vitamix), pulse cashews until finely ground
  2. Pulse in baking soda, then pulse in eggs, banana, and vanilla until very smooth
  3. Stir in chocolate cacao nibs by hand
  4. Heat coconut oil in skillet over medium heat
  5. Spoon batter 1 tablespoon at a time onto skillet
  6. Flip pancakes when bubbles form
  7. Cook for about a minute on second side
  8. Serves best with organic maple syrup, dairy-free coconut whip cream & granola!!

These are sure to make you feel *blissful* !! Enjoy xo

Smoothie bowl to soothe the soul

probably Couldn't get more blissful than this...

 

Serves: two large smoothie bowls

Ingredients:

  • 1 1/2 ripe banana
  • 1/4 ripe avocado
  • 1 cup blueberries, frozen
  • 1 cup strawberries, frozen
  • 1/2 cup pitted cherries, frozen
  • 2 large handfuls spinach
  • 2 1/2 cups cup non dairy almond milk
  • 2 tbsp flax seeds
  • 1 handful ice cubes

toppings:

  • banana, sliced
  • kiwi, sliced
  • goji berries
  • granola
  • flax seed, ground
  • coconut, shredded
  • hemp hearts

Method:

  1. Place spinach, flax seeds, ripe banana, avocado and non-dairy milk into your Vitamix/blender and puree until smooth.
  2.  Next, add all frozen ingredients including; blueberries, strawberries, pitted cherries & ice cubes and blend (don't puree too much! It's nice to have some texture to the smoothie bowl)
  3. Pour your smoothie into a white bowl (for the photo, obviously!)
  4. Lastly, add some fun and colourful toppings to your smoothie bowl creation!
  5. Enjoy immediately aka don't wait too long or it will melt! ;)

Oldie but goodie!

Carrot x Almond Butter Bliss Balls

Frankly I've missed these bad boys. I'm totally obsessed with carrots. Carrots and dip, carrot smoothies, carrot cake; to name a few! I use to make all sorts ofdifferent "bliss balls" but to be honest they've got pretty damn expensive! When you think about it, they all contain super overpriced nuts, seeds, butters and other expensive gluten-free, vegan, paleo, sugar-free ingredients lol... Even though they break the bank, it's totally worth it to know all of the ingredients I'm eating in my healthy treat. Plus, I do really enjoy making these little guys on a Sunday afternoon then saving them to snack on for the week... I hope you enjoy too!

Serves: 22 balls

Ingredients:

  • 5 long stemmed carrots
  • 1 cup quick organic oats
  • 1/2 cup quinoa flakes
  • 3 tablespoons flax seed meal, ground
  • 2 tablespoons chia seeds
  • 3/4 cup raw almond butter
  • 1 tablespoon cinnamon, ground
  • 3 tablespoons agave nectar
  • 1/4 cup unsweetened almond milk

Method:

  1. Pulse ingredients in your blender (I used my Vitamix) or food processor for one minute or until you have reached a thick/chunky consistency.
  2. Next, line a baking sheet with a light layer of virgin coconut oil or wax paper.
  3. Using your hands start creating small 1-inch ball formations.
  4. Place each bliss ball on the baking sheet and allow them to set in your refrigerator for a couple hours prior to eating!
  5. Remove and enjoy!!!

The Blissful Belly

xo

overnight peppermint chocolate chip oatmeal

Not usually the biggest peppermint chocolate fan but hey, I was feeling a little bit festive. Is anyone else freaking out that it's DECEMBER 6th?! Where has this year even gone? Anyway, one of my favourite style of overnight oatmeal thus far! The mixture of peppermint, milk chocolate, almond milk & cacao nibs makes this oatmeal simply irresistible!! I've had quite a few requests for this recipe so here it is... Enjoy my friends & happy Sunday :)

Ingredients:

  • 1/2 banana, mashed
  • 3/4 cup quick oatmeal
  • 3 tablespoons milk chocolate protein powder
  • 1 teaspoon white chia seeds
  • 1 teaspoon peppermint extract
  • 2 tablespoons cacao nibs 
  • 1 tablespoon pure maple syrup 
  • 1 pinch sea salt
  • 3/4 - 1 cup almond milk 

Optional: vanilla extract, raw cacao powder, greek yogurt

Method

  • Using a fork, begin mashing the banana in a sealed container, bowl or mason jar
  • Next add all of the dry ingredients into the same bowl and stir until all ingredients are combined
  • Lastly, pour your choice of almond milk overtop and continue to stir the ingredients together
  • Seal the oatmeal bowl with saran wrap or lid & allow the ingredients to set in the refrigerator overnight
  • In the morning remove the overnight oatmeal from the refrigerator & top with greek yogurt and cacao nibs!

- the blissful belly xo

paleo x pumpkin pancakes

Yes, another pumpkin recipe delight... I just can't get enough ;) I never really liked pumpkin as a kid but it's now one of my most recent  food obsessions... I find myself ordering pumpkin at every place I can.

These paleo pumpkin pancakes are especially yummy. Give em' a try!

Recipe is as follows; Yields: 3 pancakes

ingredients

  • 3 whole free-range eggs
  • 2 tbsp apple sauce (this one was homemade)
  • 1 tbsp maple extract
  • 4 tbsp pumpkin pure
  • 2 packets stevia (or another sweetener)
  • 1 tsp cinnamon
  • 1/2 tsp baking soda
  • 1 tbsp almond meal

 Method:

  1. Place a non stick pan on med-high heat and add a teaspoon of coconut oil. Allow the coconut oil to melt onto the pan.
  2. Mix all of your wet ingredients together; 3 eggs, apple sauce, maple extract & pumpkin pure in a medium sized bowl using a whisk or fork.
  3. Next, in a separate bowl, mix the following dry ingredients together; stevia, cinnamon, baking soda and almond meal.
  4. Fold both wet and dry ingredients together and whisk till smooth.
  5. Use a spoon to scoop the mixture and create medium sized circles on the skillet with about 1/3 of the pancake batter. (you may need to add more coconut oil onto the skillet for the next pancake to avoid sticking)
  6. After 1-3 minutes check on the pancake (lift up one side) to see if the edges have become a golden brown colour, if so flip it to the opposite side and cook for an additional 1-3 minutes. (Little bubbles may appear on the top of the pancake when it is ready to be flipped over)
  7. Repeat step # 5 until batter runs out.
  8. Transfer pancakes onto a warm plate and top them with maple syrup, cinnamon & pumpkin seeds!

Enjoy xoxo:)

better. together

Cooking together should be fun, no? It's always better cooking together. You are able to connect with your partner, work together and have fun while doing it! Plus - food always tastes better when you feel accomplished by making it yourselves. Try it out:) Money saver AND it's a pretty fun date night!

Skinny Strawberry Shortcake Smoothie

FriYAY

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The time has come again - Friday, that is! Thank gosh for the weekend. The past couple of weeks have been beyond killer and sadly I haven't created enough time to post a couple of my new recipes.

So, here's a new one for ya :)

STRAWBERRY + CAKE + SMOOTHIE = HEAVEN 

Ingredients:

  • 2 cups. organic frozen strawberries
  • 1 small frozen banana 
  • 1/2 scoop creamy french vanilla protein 
  • 2.5 cups. creamy cashew milk
  • 1/3 cup raw cashews
  • 1/3 cup quick organic oats
  • 1 tbsp. vanilla extract
  • 1 tbsp. maca powder
  • 1 tbsp. ground flax meal
  • 1 tbsp. hemp hearts 
  • 1 tsp. ground cinnamon
  • 1 tbsp. organic maple syrup  

+ blend with 1 cup ice & enjoy!!

Happy weekend