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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avo on toast

Is this trend dead? I think i missed the stop on the avo toast train. Even still- avocado toast is probably one of my MOST favourite (aka easiest) meals I make. It literally takes 2 seconds but amounts to 2.5 hours of happiness (zero exaggeration)...

DO IT! (what you'll need)

  • ACE Bakery organic ground flax toast
  • LIBERTE 0% plain greek yogurt
  • mashed avocado
  • pink salt
  • cumin
  • roasted pumpkin seeds

Smash it all together and voila! Delicious avo on toast coming right up.

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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.

apple pumpkin spiced (overnight) Oatmeal


Don't cha want some?

Ingredients:

  • 1/2 cup quick organic oats
  • 1/2 banana, mashed
  • 1 tsp cinnamon, ground
  • 1 small apple, diced
  • 1 tsp nutmeg, ground
  • 1/2 tsp ginger, minced
  • 1/3 tbs vanilla extract
  • 1 tbsp hemp hearts

Method:

Start by mashing your banana together in a mason jar or small container. Next, mix in all above ingredients, then allow the mixture to set in your refrigerator overnight while the flavors combine together. In the morning sprinkle your oats with some additional cinnamon & enjoy!

Happy brekkie!! xo

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

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).

Pumpkin Spice Banana Oat Bars

With pumpkin on my mind, I thought I would try a new recipe including all my main flavour favourites... pumpkin, spice, coconut, banana and oatmeal! and TA-DA... here you have these Pumpkin Spice Banana Oat Bars!

Ingredients:

  • 1.5 cup quick organic oats
  • 1.5 cup pumpkin pure
  • 1/3 cup organic coconut milk
  • 2 ripe bananas, mashed
  • 1 free-range egg
  • 1 tsp baking power
  • 1 tsp coconut extract
  • 1 tbsp cinnamon, ground
  • 1 tsp pumpkin pie spice

Method

  1. Use a fork or wisk to mash the banana into a smooth paste in a medium size mixing bowl.
  2. Add the pumpkin pure, coconut milk, egg, coconut extract then stir until smooth.
  3. Next add the quick oats, baking powder, cinnamon and spices and stir just until combined.
  4. Line a 8x8 dish with a light layer of coconut oil then pour all of the batter into the pan.
  5. Bake at 350 degrees for about 28-35 minutes.

Enjoy <3 xo

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

Berry Healthy

Sometimes the struggle of getting to that midweek mark can become a tad more pleasant with the help of an extremely large cup of coffee and a healthy homemade breakfast. As of late I have been living off Liberte 0% lactose free plain greek yogurt and adding a variety of berries & organic honey. It really hits the spot :)

I used to really dislike plain yogurt. I thought it tasted like nothing and I would never eat it willingly. Recently, I've discovered how great this type of yogurt is for your daily health goals. Many brands of yogurt are deceiving, in saying that they contain much health benefits while excluding their sugar content. Personally, I have found that It's much more effective to simply add some sweetness to plain style yogurt then eating the regular sugar packed kind.

A 3/4 cup of plain 0% Liberte plain greek yogurt has only 100 cals, 5gs of sugar and 18gs of protein. BONUS: it's also lactose-free for those sensitive belly's! 

 Sounds pretty good if you ask me :)

The healthiest (paleo) banana bread you will ever eat!

Banana bread and I have always had this type of love/hate relationship. It's always tasted way too delicious to me, probably because it combines my most favorite foods... bananas and bread. I've been struggling for over a year now to come up with a recipe that tastes delicious and also isn't terrible for you to eat on a semi-regular basis. I always enjoy having some sort of treat at home that is easy & accessible for me to stick in my lunch for when at work. I have FINALLY come up with something that not only tastes incredible, but it's also gluten-free grain-free, refined sugar-free, paleo, 100% organic and best of all, GUILT FREE!!! You literally cannot feel the slightest bit bad when eating this (i'm seriously upset once it's gone)!  I've been SO obsessed with this recipe that I have made it 5 times in the last 8 days to make sure that it's absolutely perfect & fool proof! Enjoy & I would love feedback if any of you do decide to make it!

ingredients:

  • 4 large organic eggs
  • 2 ripe bananas, mashed
  • 2 tbsp. vanilla extract
  • 50 g or 3.5 tbsp. raw organic coconut oil, melted
  • 1 tbsp. cinnamon, ground
  • 1 tsp. pumpkin pie spice, ground
  • 3/4 tsp. baking soda
  • 1/2 cup. coconut flour 
  • 1/2 cup. ground flax meal

Optional: + 2-3 tbsp. organic honey or maple syrup (I recommend you taste it once before adding this first - I don't believe it needs it!)

method:

  1. Preheat your oven to 350 F.
  2. Line your baking tin with a layer of organic coconut oil and set aside.
  3. In a large mixing bowl combine all wet ingredients, including: mashed bananas, eggs, vanilla extract & coconut oil.
  4. Next, fold dry ingredients into the same bowl, including: cinnamon, pump pie spice, baking soda, coconut flour & ground flax meal.
  5. Then allow the banana bread mixture to set in the bowl without stirring it for two minutes.
  6. Pour the mix into the baking tin. 
  7. Bake banana bread for 40-45 minutes at 350 F or until you are able to remove a clean toothpick from the bread.
  8. Allow the bread to cool completely before slicing.
  9. Enjoy your delicious treat!

The Blissful Belly

xx

Heavenly Brekkie

Carrot Cake (overnight) Oatmeal

There's just nothing like eating something so tasty that you honestly think it has to be "bad" for you. I have always absolutely loved carrot cake- especially the combination of spicy flavours that always remind me of the fall and winter time. This recipe is easy enough for anyone to recreate and enjoy!

Ingredients:

  • 1/2 cup quick organic oats
  • 1/2 banana, mashed
  • 1 tsp cinnamon, ground
  • 1 carrot, peeled
  • 1 tsp nutmeg, ground
  • 1/2 tsp ginger, minced
  • 1/3 tbs vanilla extract

Method:

Using a fork or whisk, start by mashing your 1/2 ripe banana in a mason jar or container. Next, continue to mix all above ingredients, then allow the mixture to set in your refrigerator overnight. In the morning sprinkle your oats with some additional cinnamon & enjoy!

Happy brekkie

xo

-the blissful belly

The "add everything from inside your cabinet & then bake it" cookies

This was definitely a "go-with-the-flow" kind of recipe. Sometimes I feel like I need to do that more in my life... "Go with the flow", that is. It seems that am always bound to strict types of restraints and limitations for myself- be it timelines, strict eating or being angry with myself for not hitting my mat as much as I have "planned" too. I am constantly on this tight-ass schedule with everything I do. Heaven forbid my plans happen to shift and I physically can't make it somewhere- I beat myself up for it. I feel like it's definitely important for me to acknowledge this in order to move forward. Although I have always known this, I can see it now free of judgement and be more compassionate/kind towards myself. I'm really trying hard to be more of a calm, cool, collected & go-with-the-flow kind of gal. And yes, I know this has nothing to do with oatmeal raisin chocolate chip protein cookies, but it was on my mind. Sorry not sorry, lol.

Makes 26 cookies.

Ingredients:

  • 3 whole bananas
  • 2 free-range eggs
  • 5 cups quick organic oats 
  • 1/2 cup dark chocolate chips 
  • 1 cup raisins  
  • 1/4 cup Chia seeds
  • 1tbs Cinnamon 
  • 1tbs Vanilla extract
  • 30g vanilla whey protein powder 

Method:

  1. Preheat your oven to 350 degrees and line with a light layer of coconut oil.
  2. In a large mixing bowl combine your wet ingredients: mashed bananas, vanilla extract & eggs.
  3. In a separate bowl combine your dry ingredients: oats, chocolate chips, raisins, chia, cinnamon and protein powder.
  4. Next, fold both bowls into the wet ingredients and mix until smooth.
  5. Using a spoon, create small round balls with the cookie batter and place them onto your baking sheet.
  6. Bake cookies in your oven for 15 minutes or until the edges begin to brown.
  7. Allow to cool before eating.

Let's get baking!

- the blissful belly

xx

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p.s Thank you to Taylor McMahon for all your help :)

always on-the-go

Living a fast-paced lifestyle isn't easy for everyone. For that reason I try (key word) to always be one step ahead of the game in terms of my daily meals & snacks.

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Below are a few of my 'blissful' daily meal prep ideas that never fail to come in handy on an extra busy day! Enjoy!

-the blissfuly belly

xx

 On-the-go banana, coconut &amp; oatmeal cookies

On-the-go banana, coconut & oatmeal cookies

 Quick and easy kale mix salad topped with grilled chicken breast and lemon seasoning

Quick and easy kale mix salad topped with grilled chicken breast and lemon seasoning

 Cold-pressed fresh juice (beet, carrot, apple, celery &amp; lemon)

Cold-pressed fresh juice (beet, carrot, apple, celery & lemon)

 Pumpkin flavor chia overnight oatmeal

Pumpkin flavor chia overnight oatmeal

 Vanilla O% Oikos&nbsp;Greek yogurt with mixed raspberries &amp; blackberries&nbsp;

Vanilla O% Oikos Greek yogurt with mixed raspberries & blackberries 

 Granny Smith apple with almond butter, unsweetened shredded coconut and ground cinnamon

Granny Smith apple with almond butter, unsweetened shredded coconut and ground cinnamon

 Banana French vanilla (overnight) oatmeal topped with chia seeds &amp; unsweetened shredded coconut&nbsp;

Banana French vanilla (overnight) oatmeal topped with chia seeds & unsweetened shredded coconut 

Study Break

No oil, no flour and no sugar added:

Banana Coconut Oatmeal Cookies

Ingredients

(makes 18 cookies)
  • 3 mashed bananas
  • 1 med. egg
  • 2 cups rolled organic oats
  • 1 tbsp cinnamon
  • 1 tsp nutmeg
  • 1tbs coconut extract
  • 1/4 tbs minced ginger
  • 1 cup unsweetened coconut flakes or shredded coconut

Method

Set your oven to 350 degrees. Mix all of your wet ingredients together in a large bowl(mashed bananas, egg, coconut exact & ginger. In a separate bowl mix the dry ingredients (oats, spices, coconut) and then slowly mix the dry ingredients into the wet's bowl. Use a baking sheet lined with a light layer of coconut oil to bake your cookies. Create medium sized balls and then gently flatten them with a fork. Allow the cookies to bake for 17 minutes.

Happy Wednesday! Enjoy!

The Blissful Belly

xx

Paleo Pumpkin spice coconut cookies

Today I was in the mood to do some recipe testing. It's Sunday so baking was the perfect afternoon activity to indulge in! 

These PALEO pumpkin spice coconut cookies turned out moist and delicious! I'm pretty happy with the end result. I may have added a bit more honey and/or sweetener substitute, but other then that they were great! Good luck & enjoy! (& yes i do realize that they turned into more "ball" shapes then cookie shapes!) lol

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Serves 3 dozen cookies

What you'll need...

  • 1 cup pureed pumpkin
  • 2 cups spelt flour
  • 1 egg
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/3 cup softened coconut oil
  • 1 tsp coconut extract
  • 1/2-1 tbsp pumpkin pie spice
  • 1 tbsp ground cinnamon
  • 1/4 cups honey 
  • 1/2 cup pumpkin seeds
  • 1/3 cup unsweetened shredded coconut 

Directions:

  1. Preheat your oven to 350 degrees and line with baking parchment/wax paper.
  2. In one bowl combine your spelt flour, baking soda, baking powder, cinnamon, pumpkin spice, pumpkin seeds, and coconut.
  3. In a separate bowl mix your pumpkin, coconut oil, egg, and coconut extract ingredients.
  4. Next, combine and mix both bowls together until smooth.
  5. Using your spoon create small round balls with the cookie batter and place them onto your baking sheet.
  6. Bake cookies in your oven for 18-22 minutes (until the edges begin to brown)
  7. Allow to cool before eating

Happy Baking

xo- the blissful belly

Apple walnut crisp 

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Ingredients:

  • 5 granny smith apples(cored, chopped)
  • 2 tbsp. ground cinnamon
  • 2 tbsp. spelt flower
  • 1 cup quick organic oats
  • 2 tbsp. coconut sugar
  • 1/3 cups walnuts, chopped

Method:

  1. Preheat oven to 375 degrees
  2. Cut all 5 apples into thick chunks
  3. Place apples in a bowl and toss with together with cinnamon, 2 tbsp. organic coconut palm sugar and 2 tbsp. spelt flour
  4.  Next pulse 1-cup oats, ยฝ cup walnuts, 1/3 cup spelt flour, 1.5 tbsp. cinnamon and 4 tbsp. of butter in a blender or food processor 
  5. Transfer apple mixture into a 9-inch pan and layer with the crumble topping
  6. Bake for 40 minutes on 375
  7. Drizzle with ground cinnamon, honey or maple syrup & serve with cool whip/ ice creamer froyo
  8.  Allow to cool for 15 minutes before eating/ serving

xoxo- the blissful belly