High Protein Banana Muffins

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We take protein very seriously around here. Just kidding. Kind of. Not all muffins need to have more protein in them in order to be ‘healthier’, but I do love an opportunity to fit some more protein into my snacks throughout the day. And as a lover of snacks, this fits the vibe.

Anyway, protein or not, you are going to want to try making these banana muffins. Because there are few things in life as comforting as a warm piece of banana bread or banana muffin.

As a university student, we lack some of the common kitchen accessories and apparently a loaf pan is one of them! Hence, the muffin moment were having here. Ok I’m done talking/typing. Here’s the recipe. I hope you feel the same comfort I do when you bite into one of these!

Protein powder

Optional: You can add vanilla protein powder to these by swapping 1/2-1 cup of flour for protein powder. I am currently in my “protein powder gives me the ick” mood so I decided against it. Anyone else not vibe with protein powder sometimes? Lol.

Either way, just look into using a protein powder that is good for baking as some will negatively impact your muffin experience! That would be incredibly sad.

High Protein Banana Muffins

Yield: 12 muffins Prep time: 10 minutes Bake time: 25 minutes

  • 1 1/2 cups mashed banana (approx 3 ripe bananas)
  • 1/2 cup plain greek yogurt
  • 3 tbsp honey (you can do without, but this adds a hit of sweetness)
  • 1/2 tbsp vanilla extract
  • 1 cup oatflour
  • 1 cup all-purpose white flour
  • 1 egg
  • 1/2 cup egg whites (or 2 eggs)
  • 1 1/2 tsp baking powder
  • 2 tsp cinnamon
  • pinch of salt
  • Optional: 1/2-3/4 cup chocolate chips and/or walnuts

Method

  1. Preheat oven to 350F.
  2. Mash banana in a large bowl. Add wet ingredients including: egg, egg whites, honey, and vanilla extract. Whisk together.
  3. Add dry ingredients to the bowl including: oatflour, all-purpose flour, baking powder, cinnamon, and protein powder if you choose to do so.
  4. Combine dry ingredients with wet ingredients. Add in chocolate chips and walnuts if using.
  5. Spray a muffin tin with non-stick baking spray, or use muffin liners. Fill them about 3/4 of the way or evenly into 12 muffins.

Nutrition

Macros per 1 muffin without chocolate or walnuts. (no protein powder)

Calories: 123 Fat: 1g Fiber: 2g Sugar: 8g Carbs: 23g Protein: 6g

Sweet Potato Nachos

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If you love nachos, veggies, and sweet potatoes, you will most definitely be all over this recipe. This recipe was inspired by a few big sweet potatoes in my fridge, and the rest is history…

These nachos can be a little messy, so I like to use a combined method of eating with my hands as well as a fork and knife. But in my opinion, food should be fun to eat, so enjoy the messiness! Or don’t I can’t tell you what to do.

Sweet potato is delicious as it adds a sweetness (duh), but you can totally use regular potato for this recipe as well! It might just be slightly less legendary.

Protein

You can use any protein source on top that suits your vibe. I like to use both black beans and chicken, but you could throw some crumbled tofu on top, more black beans, chickpeas, or ground beef… You do you homie.

PRO TIP: Use plain Greek yogurt as your dip instead of sour cream for an added hit of protein. 1. I don’t think you’ll even notice the difference and 2. We love that extra dose of protein in the form of a dip. It’s brilliant.

Happy nacho-ing.

Sweet Potato Nachos Recipe

Servings: 4 ish Time to prepare: 35 minutes

For the Sweet Potato

  • 1 very large sweet potato, or 2 smaller ones cut into thin chips
  • 2-3 tbsp olive oil
  • 1 tsp salt

For Everything Else

  • 1 bell pepper, diced
  • 1/2 red onion, diced
  • 1/2 cup corn
  • 1/3 can black beans, rinsed
  • 3 Boneless, skinless chicken breast*
  • 1 cup grated cheddar cheese (or swap for crumbled feta)
  • The more toppings the better: zucchini, tomato, olives, etc.
  • Topping: Fresh cilantro
  • Dips: Salsa, guacamole, greek yogurt or sour cream

Method

  1. Prepare your sweet potato by washing it and slicing it into thin circular chips. If you have a mandoline, time to put it to use!
  2. If you have time, you can put these in water and keep them in the fridge until you are ready to make supper. (This just helps remove some of the starches)
  3. Preheat oven to 425F. Place sweet potatoes on two baking sheets and evenly distribute olive oil over top and sprinkle with salt. Bake in preheated oven for around 20-30 minutes, flipping halfway. Keep an eye on these as smaller pieces may cook faster than larger ones. (this is the most labor intensive part – I believe in you)
  4. Prepare other toppings while your sweet potato cooks, including cheese, onion, pepper, beans, cilantro and chicken. Feel free to add any other toppings you want to use up!
  5. To cook chicken add your chicken breast (you can chop them up to reduce the amount of time) to a large pan over medium-high heat. Add a drizzle of olive oil and add chicken to the pan. Season with basic seasonings like salt, pepper, garlic powder, paprika, and anything else you would like to use. (or use a taco seasoning mix)
  6. Also, prepare any dips you choose to make. I recommend this Guacamole Recipe in particular 😉
  7. Once the sweet potato is cooked through and a little crispy, remove from the oven and combine all pieces onto one baking sheet.
  8. Add all your nacho toppings. Put back into the oven for 5-8 minutes until cheese is perfectly melted.
  9. Top with cilantro, and serve with your delicious dips!

*Use whatever protein you want here! I have done chicken, ground beef, and ground tofu. They are all delicious!

Nutrients

Approximate macros for 1/4 of recipe without dips using chicken breast

Calories: 379 Fat: 19g Sodium: 645mg Carbs: 13g Fiber: 3g Sugar: 3g Protein: 37g

Healthy Pancake Recipe

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Pancakes. Such a delicious treat to enjoy for weekend breakfast or brunch. But not only that, they can be a perfect meal prepped breakfast or snap to take on the go.

These pancakes take a little spin on the classic. And by spin – I mean the fact that they are loaded with protein and delicious! Try these out and I promise you will not even miss the classics.

Pancake toppings…

Let’s get right to the important stuff. What to put in the pancakes? And what to top them with? Well, that is the fun part.

A few of my favourite add-ins include: banana, blueberries, raspberries, strawberries, blackberries, and of course chocolate chips.

A few of my favourite toppings include all of the above as well as: caramelized banana, strawberry chia jam, maple syrup, greek yogurt, ANY kind of nut butter, crushed pecans, the list goes on.

Dress these up with whatever you would like or keep them plain and simple, you can’t lose here.

Protein

The main source of protein we are getting from this recipe is the greek yogurt and the egg, however you can also use some protein powder in these for added flavour and protein if you would like!

Swap out half of your oat flour in for half protein powder. My personal favourite is vanilla, but chocolate, or any other flavour would work as well. Click the link to see my favourite protein powder here.

Healthy Pancake Recipe

Yield: 8 large or 12 small pancakes Prep time: 20 minutes

Ingredients

  • 1 1/2 Cups oatflour*
  • 1/2 tbsp baking powder
  • 2 tsp cinnamon
  • 1/2 tsp salt
  • 1 Cup plain greek yogurt
  • 3/4-1 Cup unsweetened almond milk**
  • 1 egg or 1/4 cup egg whites
  • 1 tsp vanilla extract
  • Optional: 1-2 tbsp maple syrup***
  • Optional add-ins of choice highly recommended!

*If you would like to make the protein powder version use 3/4 cup each of protein powder and oatflour.

**Any other milk of choice will work.

***You can add maple syrup to the batter for a little sweetness if you don’t plan on adding any other toppings to your pancakes. If you are adding other toppings however I don’t find it necessary!

Method

  1. Add greek yogurt, almond milk, egg, and vanilla to a large bowl. Mix to combine.
  2. Add oatflour, cinnamon, salt, and baking powder to a medium bowl and stir together. (Alternatively, you can simply blend all of the wet ingredients together and then add the dry ingredients)
  3. Add dry ingredients to wet ingredients and mix everything together.
  4. Add in banana, blueberries, or whatever other add-ins you may enjoy to the batter as well.
  5. Heat a large non-stick to medium-high heat. Once hot add a small teaspoon of coconut oil, olive oil spray, or butter.
  6. Pour batter into whatever size pancakes you would like. (You may want to take a spoon to flatten the batter onto the pan as this mix has a slightly thicker consistency than regular pancakes.
  7. Let cook for 1-2 minutes and then flip! Once cooked through serve with literally anything and everything!

NOTE: These keep in the fridge for up to a week and in the freezer for up to 2 months to make the perfect meal prep breakfast or lunch.

Nutrition

Per one of 12 pancakes (Without protein powder or toppings)

Calories: 61 Fat: 1g Sodium: 25mg Carbohydrates: 7g Fiber: 2g Sugar: 2g Protein: 4g

Curry Lentil Salad

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Whether you like lentils or not, I think this is your new go-to winter salsa fixation. I know it’s mine.

This recipe makes for the perfect meal prep, the longer it sits (as in a couple of hours, NOT weeks) the better it will taste. So make it on Sunday afternoon and enjoy it for your lunches or snacks throughout the week!

I often give chickpeas the hype they deserve, now lentils… It’s your turn.

How to spice it up

While not literally spicing it up. Your dressing has already got that covered. But in terms of how to making this salsa into a meal, I’ve got your back.

  • Thick cracker with cottage cheese and salsa on top. (see above photo)
  • On a bed of lettuce greens, with avocado, red onion, and some chicken or greek yogurt for added protein.
  • With some tortilla chips for a true salsa moment.
  • Add canned tuna on top for a delicious combo and extra protein.

Curry Lentil Salad Recipe

Yield: 10 servings  Prep time: 10 minutes

Ingredients

  • 1 can lentils
  • 1 bell pepper, diced 
  • 1 apple, diced 
  • 1/2 cup raisins*
  • 1/2 cup fresh parsley or cilantro 
  • Optional: Top with avocado, pickled red onion, canned tuna, etc.
Dressing
  • 3 tbsp olive oil 
  • 2 tbsp Dijon mustard 
  • 2 tbsp maple syrup
  • 3 tbsp apple cider vinegar
  • juice 1/2 lemon 
  • 2 tsp curry powder 
  • 1 tsp cumin 
  • 1/4 tsp allspice 
  • 1 tbsp cinnamon 
  • 1 tsp salt, more to taste.

Method

  1. Drain and rinse one can of lentils. Add to a large bowl.
  2. Chop bell pepper, apple and parsley. Add to bowl with lentils, along with raisins.
  3. Add all dressing ingredients to a bowl and whisk together to combine. (Make sure all of the dry spices are incorporated into the liquids.)
  4. Add 1/2 of the dressing to the lentils and mix everything together.
  5. Let sit in the fridge for at least an hour or more, this helps the flavours blend together.
  6. Keep the remaining dressing for adding when you serve later, this helps it not get soggy overtime if you are meal prepping.

Serve with crackers, on bread with cottage cheese, on a bed of greens, add canned tuna into the mix, the customization potential is truly incredible. You know the drill – you can create your own happiness homie.

*Raisins go really nicely with this recipe, but chopped dates or dried cranberries would be great alternatives as well!

Nutrition

Per 1/10th of the recipe with all of the dressing

Calories: 123   Fat: 3g  Fiber: 4g  Carbs: 17g   Protein: 4g

Cranberry Raspberry Muffins

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I love sweet mixed with a little punch of tart. And these muffins do just that. Sweetness from the raspberries and coconut sugar, with a hit of tartness from the lemon and cranberries.

You could make these muffins with blueberries or any other fruit as well. But this combo is kind of unmatched.

Special shoutout to Greek yogurt for being legendary in all things baking. It helps these muffins be nice and moi$t, fluffy and delicious.

I hope you enjoy them as much as I do.

Cranberry Raspberry Muffins

Yield: 8 muffin   Prep time: 15 min    Bake time: 34 minutes

Ingredients

  • 2 eggs
  • 3/4 cup plain greek yogurt
  • 1/3 cup coconut sugar
  • 1/3 cup maple syrup
  • 1 tsp vanilla extract
  • 1/3 cup milk of choice
  • 2 cups oatflour
  • 2 tsp baking powder
  • 1 cup cranberries
  • 2 cups raspberries

Topping

  • 3 tbsp coconut sugar
  • 1 inch cube ginger, grated
  • zest of one lemon

Method

  1. Preheat oven to 375F.
  2. Add eggs, yogurt, milk, vanilla, and maple syrup to a large bowl and whisk together.
  3. Add oatflour, baking powder and coconut sugar to the wet ingredient and combine together.
  4. Add 3 cups total of your fruit, frozen or fresh works!
  5. Grate ginger and zest lemon into a little bowl. Add sugar to the zests and mix together with your hands.
  6. Line your muffin tin or spray with non stick baking spray. Divide muffin batter into 8 muffins.
  7. Sprinkle each muffin with the lemon ginger sugar topping.
  8. Bake in preheated oven for 34-37 minutes.
  9. Enjoy!

Nutrition

Per 1 muffin

Calories: 220  Fat: 3g  Carbs: 42g   Fiber: 6g  Sugar: 24g  Protein: 8g

Homemade Granola Bars

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No big description today. We all love granola bars. And if you don’t, then maybe you will now. No hate to the store-bought kind, but I think these will change the granola bar game for you. These also happen to be quick, easy and no bake. It really cannot get much better! Enjoy homie.

Homemade Granola Bar Recipe

Yield: 12 Granola Bars

  • 2 cups Rolled oats
  • 1 cup dried fruit of choice, chopped (dates, apricot, goji berries, fig, raisins)
  • 1/2 cup nuts of choice, chopped (almonds, pecans, peanuts, walnuts, cashews, etc)
  • 3 tbsp chia seeds
  • 3 tbsp other choice (pumpkin, hemp, flax, coconut, chocolate)
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 1/2 cup honey, melted
  • 3 tbsp natural peanut butter, melted (or other nut butter)
  • 2 tbsp coconut oil, melted

Method

  1. Add all dry ingredients to a large bowl and mix to combine. Chop nuts and dried fruit into smaller pieces if they are full-size.
  2. Melt peanut butter, honey and coconut oil together.
  3. Pour over the dry ingredients.
  4. Mix (Kneed) all ingredients together with your hands. (I recommend running your hands under water and then doing this to avoid granola sticking to your hands)
  5. Line a casserole dish with parchment paper and pour your granola bar mixture into it.
  6. Press it down. (if it is very sticky you can add a tbsp of water, but it will get less crumbly once frozen)
  7. Freeze for at least 30 minutes before cutting into portions.
  8. Store in fridge or freezer. (I recommend freezer)
  9. Enjoy on its own or with milk and berries, OR my personal favourite, greek yogurt and berries!

Nutrition

per 1 of 12 bars

Calories: 218 Fat: 10g Sodium: 116mg Carbs: 29g Fiber: 4g Sugar: 17g Protein: 5g

Healthy Seed Oatcake Cookies

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These are not your typical ooey gooey soft chocolate chip cookie. As a matter of a fact, they are simply not comparable, they are completely different cookies. Before you dive into this recipe, I want you to picture a crispy oatcake, yet a little soft, with a punch of seedy flavour, and chewy dates and raisins. It is the ultimate boosting breakfast cookie that will most definitely taste as good as it makes you feel.

Make it a Meal

While this breakfast cookie is a great option to have as “breakfast”, when I am having it as a meal, I like to have it alongside or on top of a yogurt bowl, because protein;) But seriously, have it on top of any greek yogurt you like with some fruit of choice and it is just SO GOOD.

Seed Oatcake Cookie Recipe

Yield: 14-16 Cookies

  • 1 cup shredded zucchini
  • 1/3 cup maple syrup
  • 1/2 cup natural peanut butter
  • 2 eggs
  • 2 tbsp melted coconut oil
  • 2 tsp vanilla extract
  • 2 cup Quick old fashion rolled oats
  • 1 cup oatflour
  • 1 cup nuts and seeds of choice: chia seeds, hemp hearts, sesame seeds, almonds, walnuts, etc.
  • 1/2 cup raisins/chopped dates/dark chocolate
  • sprinkle of salt
  • 1 tsp baking powder

Method

  1. Shred zucchini and lightly press with a piece of paper towel, but don’t worry about sucking all of the moisture out of it.
  2. Add all wet ingredients into a large bowl and mix together: the maple syrup, peanut butter, vanilla extract, eggs, and coconut oil.
  3. Add oats, oatflour, salt, nuts/seeds and baking powder to a separate bowl, mix together, and combine with the wet ingredients.
  4. Finally, add dried fruit/chocolate of choice and zucchini to the mixture and mix into the cookie dough batter.
  5. Preheat oven to 350F.
  6. Form into 14-16 cookies on a cookie sheet. Pat them down into a flat circular cookie shape and bake in preheated oven for approximately 20 minutes.
  7. Take out of the oven after 20 minutes or once the edges are golden brown.

Nutrition

Per 1/16 cookies using 1/4 cup chia seeds, sesame seeds, hemp hearts, walnuts, and 1/2 cup chopped dates.

Calories: 203 Fat:11g Sodium: 113mg Carbs: 21g Fiber: 4g Sugar: 8g Protein: 7g

Heavenly Summer Peach Pizza

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Homemade pizza is truly one of the most delicious and versatile dinner options in my books. From Greek, to Hawaiian, to Thai, you can literally make it WHATEVER you want.

With my iconic pizza crust recipe that I use on a weekly basis, I felt it was time to post some more inspiration for toppings, and elevate everyone’s pizza experience. I hope you also enjoy this specialty food, and if you do, I recommend you experience a peach put on pizza.

I know some may be hesitant when it comes to the whole fruit on pizza situation, but just trust me on this one.

How to Choose a Cheese?

This is where you can get creative.

  1. My first recommendation would be getting fresh burrata (if you are not familiar with burrata, picture a more delicious, runny, special version of mozzarella).
  2. My second recommendation would be goat cheese, if that’s your thing of course, the sweet and tangy flavour combo goes together so nicely.
  3. My last but certainly not least, is the OG mozzarella, picture an iconic margarita pizza situation, but with peaches. It’s a wonderful thing.

Summer Peach Pizza Recipe

Yield: 4 individual pizzas

Crust
Base Options
  1. A couple tablespoons of tomato Sauce of choice (homemade or store bought)
  2. A drizzle of olive oil with a sprinkle of salt goes a long way. The simple flavour helps the peach and cheese be the STAR of the pizza.
Toppings
  • Base of choice: tomato sauce or drizzle of olive oil
  • Cheese of choice: burrata, mozzarella, goat cheese
  • 2-3 peaches, cut into slices
  • Fresh basil leaves
  • Optional but recommended: drizzle of honey and/or balsamic reduction at the end
  • More optional: If you like a little more fresh green action, add some arugula on top.

Method

  1. Prepare your greek yogurt crusts.
  2. Prepare all toppings: spread base on the crust, top with lots of peach slices, cover with cheese, and finish with basil.
  3. Cook on the barbecue or in the oven until the cheese is melted and the bottom of the crust is crispy. (Barbecue is around 5-7 minutes) (Oven is around 10-13 minutes at 425-450F) It is up to you to decide how crsipy you like your crusts!
  4. Drizzle with honey or balsamic reduction and top with arugula and more fresh basil if desired.
  5. Slice, or eat whole.
  6. Enjoy every bite.

Nutrition

Approximate value for one pizza with mozzarella, 1/2 a peach, and tomato sauce base.

Calories: 228 Total Fat: 4g Sodium: 180mg Carbs: 35g Fiber: 5g Sugar: 9g Protein: 13g

Greek Yogurt Protein Cheesecake

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How to describe this recipe? Picture greek yogurt and cheesecake had a custard baby. These are the PERFECT dessert, breakfast, or daily snack. Add some graham crackers for more “cheesecake vibes” if you’d like, OR Toast some sourdough and top with a piece of your “cheesecake.”

Add-ins

Any berry fresh or frozen will do the trick for this recipe. Also, have fun with your toppings! Things like nut butter, jam, or chocolate chips are always a good idea;)

COCONUT!!! If you are a coconut fan of course… Mix in some shredded or 1/3 cup of canned coconut milk to create the coconut cheesecake taste of your dreams. As a coconut enthusiast myself, I think you’ll enjoy it.

Protein Cheesecake Recipe

Yield: 9 snack size squares

  • 1 cup plain greek yogurt
  • 1/2 cup cottage cheese (or 1/2 cup more greek yogurt)
  • 4 eggs
  • 1/3 cup maple syrup, more or less to your liking
  • 1 tsp vanilla extract
  • 2 tbsp oatflour
  • 2 cups berries of choice

Method

  1. Preheat oven to 350F
  2. This could not be simpler: add all ingredients to a blender except the berries and blend together. Or add to a large bowl and mix together, whatever floats your boat.
  3. Mix the berries into your yogurt mixture.
  4. Pour your mixture into an 8×8 baking dish.
  5. Bake in the preheated oven for 45 minutes or until the middle is no longer runny.

Nutrition

Per 1/9 of the recipe

Calories: 100 Total Fat: 2g Sodium: 131mg Carbs: 13g Sugar:10g Protein: 7g

Simple Beet Gazpacho

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Beet gazpacho, AKA cold beet soup, is the perfect refreshing summer appetizer or side dish. With or without toppings this soup HITS the spot. (although, I do highly recommend toppings, and the more the better)

If cold soup doesn’t sound like your cup of tea (or bowl of soup lol) I think you will be pleasantly surprised. I Like to describe this recipe as a refreshing salad in the form of a soup.

Give it a shot, and I hope you enjoy it!

Recommended pairings

This soup pairs nicely with some grilled chicken, shrimp or any fish you like. Also, bread is a great side, and perfect for dipping into your soup. Other salads, like quinoa, green salad, or grilled veggies, are also very complimentary to your crispy cold soup!

Beet Gazpacho Recipe

Serves: 4 appetizers or side dishes

  • 10-15 small beets
  • 1 cup fresh fennel leaves or fresh dill
  • 3 baby cucumbers
  • 1 clove garlic or 2 tsp garlic powder
  • 1 tsp pepper
  • 3 tsp salt, more to taste
  • 1/2 cup vegetable broth
  • Toppings: Plain greek yogurt, Pickled red onion, olive oil, fresh basil, olives, cucumber, radish, avocado, etc.

Method

  1. Bring a medium pot of water to a boil.
  2. De-stem and lightly wash beets. Then add into the boiling water. Cook until soft enough that you can easily place the fork into the beet. This should be somewhere around 30 minutes depending on the size of your beets.
  3. Drain beets and rinse with cold water, then remove the skin. The skin should peel off easily once the beets are cooked!
  4. Wash and chop dill or fennel, cucumber, and garlic if using fresh.
  5. Add beets, and all other ingredients to a food processor or blender and blend until smooth. Add more vegetable broth if needed for a more thin consistency.
  6. Refrigerate for 20+ minutes, then serve with all of your desired toppings.
  7. I recommend all, but particularly greek yogurt to top, and bread is always an excellent option to serve alongside for your dipping needs.

Nutrition

per 1 of 4 servings without toppings

Calories: 109 Total Fat: 0g Sodium: 2 000mg Carbs: 25g Fiber: 4g Sugar: 19g Protein: 4g