Overnight Chia Oatmeal

What you’ll need:

  • ¾ cup unsweetened almond milk
  • 1/3 cup rolled oats
  • 1 tbsp chia seeds
  • 2 tbsp honey
  • ¼ tsp vanilla
  • 2 tbsp cranberries
  • 250 ml bowl, cup or jar

What to do:

  1. Stir all ingredients together
  2. Cover and refrigerate overnight

Before serving, top with sliced banana and almonds 

Serves one person

Per serving 488 calories, 11g protein, 86g carbs, 15g fat, 14g fibre, 141mg sodium


No Bake Vanilla Protein Bars


  • 1 cup vanilla protein powder (I used kaizen)
  • 1 cup peanut butter (I used smooth)
  • 1 cup oatmeal (uncooked)
  • ¾ cup honey
  • 1 cup chopped nuts (I used almonds)
  • 1 cup dried cranberries


  1. Combine and mix all ingredients in a large bowl.
  2. Press out into a baking sheet
  3. Cut into bite sized squares
  4. Store in airtight container in freezer or fridge


Energizing Protein Power Salad

Endlessly  adaptable, this salad could work with many items in your pantry! You  can experiment with this salad, changing in any veggies, nuts, or grains  you desire. It makes a great packable lunch.

Yield: ~ 6 cups


  • 1/2 cup uncooked spelt berries (or wheat berries)
  • 1 cup Raw Buckwheat groats (or grain like quinoa)
  • 3/4 cup uncooked Red Kidney beans (or other bean like chickpeas, black beans)
  • 2 tsp extra virgin olive oil
  • 2 large garlic cloves, minced
  • 1 red onion (or other onion)
  • 1 large yellow, orange, or red pepper (I used mix of yellow and red)
  • 3/4 cup raisins
  • 1/4 cup almonds, chopped 


  1. 1/2 cup fresh lemon juice
  2. 1 tsp apple cider vinegar (optional)
  3. 3 tbsp extra virgin olive oil
  4. 1/4-1/2 tsp garlic powder, to taste
  5. 1/2 tsp red pepper flakes, to taste (less if you don’t like spicy foods!)
  6. 1/4-1/2 tsp ground cumin, to taste
  7. 1/2-3/4 tsp kosher salt, to taste (I used 3/4 tsp)
  8. freshly ground black pepper  


  1. Cook  your desired grains and beans according to package directions. You can  cook everything the night before to save time. Place in large bowl while  you prepare the rest of the recipe.
  2. In  a large skillet, add 2 tsp of oil and your 2 cloves of minced garlic.  Cook on low for a couple minutes being sure not to burn. Now add in the  chopped onion and cook for another 6-8 minutes until translucent.
  3. Add  in the chopped pepper, raisins, and almonds and cook for another 5  minutes on low-medium heat. Stir as needed. Meanwhile, prepare the  dressing in a small bowl using a whisk to mix. Pour all the dressing  into the skillet and stir well.
  4. Pour  the veggies and dressing mixture into the bowl with the beans and  grains. Stir well and serve.  The flavour will develop nicely after  about 1 hour, but it can be enjoyed immediately too. 

Recipe from the Oh She Glows website


White Wine Clams

Featured Recipe
Submitted by Wayne Stremel 


  • 4-5 dozen manila or littleneck clams (local)
  • One bottle white wine (dry)
  • Two fresh tomatoes
  • One yellow bell pepper
  • One red bell pepper
  • 2 tbsp fresh basil
  • ½  onion (Spanish, sweet Vidalia, Maui, or Texas) 
  • ½ tsp of whole pepper corn
  • 3tbsp butter


  1. Purge, scrub, and rinse clams
  2. Dice tomatoes, peppers, and onions 
  3. Finely chop basil
  4. Place the clean, purged clams into a 6-7 qt caldron 
  5. Add wine (no water!)
  6. Add the diced tomato, pepper, and onion 
  7. Add the whole pepper corn 
  8. Add butter
  9. Bring to a boil until the clams open 
  10. Serve with a fresh multi grain or sour dough baguette 

*Any  leftover broth or clams can be reduced the next day, adding whipping  cream, 3-4 tbsp diced shallots, ½ clove of garlic finely diced, to  create an excellent linguine vongole.


Glowing Strawberry-Mango Guacamole


  • 2 medium avocados pitted and roughly chopped. 
  • ½ cup finely chopped red onion 
  • 1 fresh mango, pitted, peeled and finely chopped (about 1 ½ cups)
  • 1 ½ cups finely chopped hulled strawberries
  • 1 to 2 tablespoons fresh lime juice to taste
  • Fine grain sea salt 
  • Corn chips for serving  


  1. In a mixing bowl, gently mash the avocado, leaving it a bit chunky for texture.
  2. Rinse and drain the chopped onion in a strainer. This will make the taste of raw onion much better. 
  3. Fold the mango, strawberries, onion and cilantro (if using) into the avocado. 
  4. Season with lime juice and salt to taste. 
  5. Serve immediately with your favourite corn chips  

Since the avocado tends to go bad quickly, it will not keep for much longer than 12 hours. 

Prep Time: 20 minute   

Makes 3 cups 


Butternut Squash Cookies​


  • 1.5 cups pre cooked butternut squash
  • 1/3 cup packed brown sugar
  • 1/2 cup olive oil
  • 1 large egg, lightly beaten
  • 1 tsp pure vanilla
  • 2 cups whole wheat flour
  • 1 tsp round cinnamon
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 cup walnuts, almonds, or pecans
  • 1/2 cup semisweet chocolate chips
  • 1/2 cup sunflower seeds, sesame or pumpkin seeds 


  1. Mix squash, sugar, oil, egg and vanilla in a large bowl.  
  2. In a separate bowl sift together flour, cinnamon, baking powder, baking soda, and salt. 
  3. Fold flour mixture into the squash mix until well blended. 
  4. Stir in nuts, chocolate chips and seeds.  
  5. Drop by heaping teaspoonfuls onto 2 large un-oiled baking sheets about 18 on each pan. 
  6. Bake at 375 for 10-15 minutes


Edamame Soup


  • 1 tbsp olive oil
  • 1 tbsp sesame oil
  • 2 shallots, finely minced
  • 2 garlic cloves, crushed
  • 2 inch knob of ginger, grated
  • 2 cups shelled edamame
  • 3 cups broth
  • 1 ½ tbsp soy sauce

Cooking Directions:

  1. Fry shallots, ginger and garlic in oil until golden.  
  2. Add broth, beans and soy sauce.  
  3. Simmer, covered, for 20 minutes or until soybeans are cooked.  
  4. Puree in your blender. 


Asian Quinoa Meatballs


  • 1 pound ground turkey
  • 3/4 cup cooked quinoa 
  • 3 cloves garlic, minced
  • 2 green onions, thinly sliced, plus more for garnish
  • 1 large egg
  • 1 tablespoon soy sauce
  • 2 teaspoons sesame oil
  • 1 teaspoon Sriracha, or more, to taste
  • Kosher salt and freshly ground black pepper, to taste
  • Sesame seeds, for garnish 

For the sauce

  • 1/4 cup soy sauce                    
  • 2 tablespoons rice vinegar
  • 1 tablespoon freshly grated ginger
  • 1 tablespoon brown sugar, packed
  • 1 teaspoon sesame oil
  • 1 teaspoon Sriracha, or more, to taste
  • 2 teaspoons cornstarch 

Prep Time:  15 minutes
Cook Time:  20 minutes
Total Time:  35 minutes
Yield 20 meatballs


  1. Preheat oven to 400 degrees F. Lightly oil a 9x13 baking dish or coat with non-stick spray.
  2. In  a large bowl, combine ground turkey, quinoa, garlic, onions, egg, soy  sauce, sesame oil, Sriracha, salt and pepper, to taste. Using a wooden  spoon or clean hands, stir until well combined. Roll the mixture into 1  1/4-to-1 1/2-inch meatballs, forming about 18-20 meatballs.
  3. Place  meatballs onto the prepared baking dish and bake for 18-20 minutes, or  until all sides are browned and meatballs are cooked through.
  4. To  make the sauce, whisk together soy sauce, rice vinegar, ginger, sugar,  sesame oil, Sriracha and 1/2 cup water in a small saucepan over medium  high heat.
  5. In a small bowl, whisk together cornstarch and 1 tablespoon water. Stir into soy sauce mixture until thickened, about 2 minutes.


Oh-So-Easy Energy Bars


  • 1 cup toasted whole almonds (I use dry roasted)
  • 1 cup salted (optional) pumpkin seeds
  • 1 cup dried cranberries (or a mixture of dried cherries and dried blueberries)
  • 1 cup chopped pitted dates (I use Medjool dates)


  1. In  a food processor, whirl the whole almonds scraping down the sides if  needed, until paste starts to form into a ball. About 5-6 minutes.
  2. Add  the pumpkin seeds, dried cranberries and dates. Whirl together until  well combined about 5 minutes more. It will form a ball.
  3. In  a plastic wrap lined loaf pan, press the mixture down firmly. Cover  with more plastic wrap and refrigerate until firm. About one hour, or  overnight for best results.
  4. Remove from pan and cut into bars. Keep in a covered container in the fridge for up to 2 weeks. 

Nutritional info per bar when cut into 10 equal bars: 

249 calories, 7 grams protein, 30 grams carbs, 14 grams fat, 4 grams fibre


Christmas No bake Energy balls

Energy balls are a great little snack before your workout, Also convenient for on the run, fast meals. 


  • 1 cup (dry) oatmeal (I used old-fashioned oats)
  • 2/3 cup toasted coconut flakes
  • 1/2 cup peanut butter (natural)
  • 1/2 cup ground flaxseed or wheat germ
  • 1/2 cup chocolate chips or cacao nibs (optional)
  • 1 /3 cup honey or maple syrup
  • 1 Tbsp. chia seeds (optional)
  • 1 tsp. vanilla extract 


  1. Mix ingredients together in a bowl and shape into doughnut-hole sized balls
  2. Optionally  add dried cranberries, mini mint chocolate chips (green if you can find  them) or Walnuts and mini mint chocolate chips. Be creative. 

I always double the recipe and add my own flavour to them as well. Nuts, protein powder, and hemp hearts….


Pistachio Cranberry Protein Bars


  • ¾ cup pitted, whole dates (about 120 grams)
  • 4 Tbsp vanilla protein powder
  • 3 Tbsp natural, smooth peanut or almond butter
  • 3 Tbsp water
  • Pinch of ground cinnamon, ground nutmeg, and sea salt
  • ¼ cup dried cranberries (about 40 grams)
  • ¼ cup unsalted. Shelled pistachios (about 30 grams)
  • 3 Tbsp unsweetened, medium coconut flakes


  1. Place  dates, protein powder, peanut or almond butter, water, spices and salt  in a food processor or blender and blend until it becomes almost like a  paste.
  2. Add cranberries, coconut, and pistachios and pulse until everything mixes together. Small pieces should still appear in mixture.
  3. Line  a small baking sheet with plastic wrap; use a spatula to scoop the date  mixture into the middle of the plastic wrap. Lightly wet your hands  with cold water and press the date mixture in a rectangle that is 6”  long and 4” wide and about ½ “ thick. Wrap the mixture and place in the  freezer for 15 minutes until its firm.
  4. Unwrap  and place on a cutting board, cut into 6, 1” wide bars and  refrigerated. Bars will last up to a month if they are kept  refrigerated.

Preparation time: 10 minutes

Makes: 6 bars


Slow Cooker Sweet Potato, Chicken, and Quinoa Soup

Prep time:  10 minutes
Cook time: 4 hours
Total time: 4 hours 10 minutes
Recipe from www.Chelseasmessyapron.com
Serves: 6-8


  • 1 and 1/2 pounds boneless skinless chicken breasts
  • 1 cup quinoa (I used a black bean quinoa package)
  • 2 large sweet potatoes (1 pound or ~3-1/2 cups)
  • 1 can (15.25 ounces) black beans
  • 1 cans (14.5 ounces) petite diced tomatoes
  • 1 teaspoon minced garlic
  • 1 packet (1.25 ounces) chili seasoning mix
  • 5 cups chicken broth (low sodium)
  • Optional: fresh parsley


  1. Spray  the slow cooker with non-stick spray. Remove the fat from the chicken  breasts and put them into the slow cooker along with the rinsed quinoa.  (I found a black beans seasoned quinoa package which I used and loved,  but regular quinoa will work as well, just make sure to rinse it well.)
  2. Remove the skins and chop the sweet potatoes into cubes adding them into the slow cooker.
  3. Drain  and rinse the black beans and add those in. Add in the petite diced  tomatoes, minced garlic, chili seasoning mix, and chicken broth.
  4. Place on high for 3-5 hours (It took 4 hours on high for my crockpot.)
  5. Using two forks shred the chicken and stir all the ingredients together.
  6. Add, if desired fresh parsley. 


Kale Quinoa Patties

Makes: 10 patties

What you'll need:

  • 2 ½ cups cooked quinoa, cooled
  • 4 cups kale, cleaned, deveined, chopped small
  • 3 large eggs, beaten
  • ½ yellow onion, diced small
  • ½ cup chives, chopped
  • ½ cup Parmesan, grated
  • 2 cloves garlic, minced
  • ¾ cup finely ground bread crumbs (use gluten free breadcrumbs to make this dish gluten free)
  • 2 Tbsp olive oil plus more for frying

Cooking Directions:

  1. Combine quinoa, eggs, Parmesan, and chives in a medium mixing bowl.
  2. Heat  2 Tbsp olive oil in skillet on medium heat (or spray pan with light  spray) then sweat onions and garlic, approximately 3 minutes. Add kale  to skillet and cook until kale is bright green and soft.
  3. Add kale mixture to quinoa mixture, then add breadcrumbs and stir to combine.
  4. Place clean skillet on medium heat and add enough oil to coat bottom of pan.
  5. Form  patties using ½ cup of quinoa mixture and place patties in skillet. Be  careful not to splash hot oil or overcrowd the pan. Fry until golden  brown on each side, approximately 5 minutes per side.

Recipe by CherylStyle.com 


Pasta Meatballs


  • 1 ½ cups fresh whole-grain bread crumbs 
  • ½ cup 1% milk
  • 1 Ib extra-lean ground sirloin
  • 8oz light mild Italian sausage, casing removed
  • 1/3 cup packed freshly grated parmesan cheese
  • 1 egg
  • 1 tbsp minced fresh flat-leaf parsley
  • 1 tsp minced garlic
  • ¼ tsp freshly ground black pepper
  • 2 tbsp olive oil 


  1. Place fresh bread crumbs in a small bowl and pour milk over crumbs. Let stand 5 minutes or until milk is absorbed.
  2. In a large bowl, combine crumbs with all remaining ingredients, except olive oil. Mix well. Shape into meatballs. 
  3. Heat olive oil in a deep, non-stick, 14inch skillet. Add meatballs and cook over medium heat until lightly browned.
  4. To  finish cooking the meatballs, either add 2 jars of your favorite tomato  sauce to the skillet or any other sauce you prefer. Reduce heat, cover  and simmer until meatballs are cooked through, about 25 minutes, or  remove meatballs from skillet and transfer to a large baking pan. Bake  meatballs at 400 F about 20 minutes or until cooked. 

Makes 24 meatballs

Nutrition Info

80 calories, 3.8g total fat (1.4 saturated fat)
8g protein, 3g carbs, 0.3g fiber, 27mg cholesterol
96mg sodium 

From: Janet & Gretta Podleski,  The Looney spoons collection


Peanut Butter Cookie Dough Bites


  • 1 ½ cups (375 ml) rolled oats
  • 2 tblsp (30 ml) coconut oil
  • 2 tblsp (30 ml) smooth peanut butter
  • ¼ cup (60 ml) maple syrup
  • 1 tsp (5ml) pure vanilla extract
  • ½ cup (125 ml) almond flour or almond meal (see below)
  • ½ cup (125ml) chopped dark chocolate or chips


  1. In a high-speed blender, blend the oats until a fine flour forms. (I left some oats whole for texture)
  2. In  a large bowl, combine oil, peanut butter, syrup, and vanilla. Blend  with hand mixer until smooth. Add the almond flour or meal, and oat  flour. Beat again till combined. Fold in chocolate.
  3. Roll  the dough into small balls and place on cookie sheet. Freeze 5-10  minutes then place in container. They can be stored in the fridge or  freezer for quick and easy snacks. 

To make almond meal:

  • In  a high-speed blender or food processor, blend/process 1 cup (250ml)  whole raw almonds on high until they have a course flour like  consistency.  
  • Do not blend almonds for too long or the oils will start to release and meal will become sticky.
  • Generally, 1 cup, (250ml) whole almonds produces about 1 1/3 cups (325ml) almond meal.
  • Almond flour is made the same way using whole blanched almonds (no skins) 


Grilled Salmon Recipe with Sun-Dried Tomato, Olive, Caper, and Parsley Relish


  • High smoke point oil such as Grape seed oil, for rubbing on grill grates before heating 
  • 1 piece of salmon per person (This makes enough relish for at least 6 pieces of salmon)
  • Olive oil, for rubbing salmon


  1. Take  salmon out of the fridge and let it come to room temperature.  Make  sure grill grates are clean, then pour a little Grape seed oil (or other  high smoke point oil) on a paper towel and wipe the grill grates until  they are coated with oil.  Preheat grill to medium-high. 
  2. Put  sun-dried tomatoes into food processor or immersion blender with steel  blade and process about 30 seconds. Add olives, red onion, and capers,  and process about 30 seconds more. Add all remaining ingredients and  process about one minute, or until ingredients are uniform size and well  combined.
  3. When  you're ready to cook the fish, rub both sides with olive oil.  Lay fish  pieces at an angle across the grill grates and cook 3-4 minutes (or  until you see grill marks.)  Rotate fish so it's at an angle in the  opposite direction and cook 3-4 minutes more (until you see criss-cross  marks.) Carefully turn fish over and cook a few more minutes on the  other side, just until it feels firm to the touch. Cooking time will be  about 10 minutes total, depending on the thickness of the fish and how  done you prefer your salmon.  Don't overcook.

Relish Ingredients:

  • 1/2 cup sun-dried tomatoes packed in oil, room temperature (I drained off most of the oil)
  • 1/4 cup drained and pitted Kalamata olives
  • 1 T chopped red onion (or the white part of green onions will work)
  • 1 T capers
  • 2 T chopped parsley (or more)(Original recipe had chopped oregano too)
  • 2 1/2 Tsp fresh lemon juice
  • 5 Tsp extra virgin olive oil
  • Fresh ground black pepper to taste


Melissa's meal replacement protein shake

This is a great start to your morning, tastes fabulous and is super healthy.

Or have it in place of lunch if you have a busy schedule like me! 


  • Almond Milk or Skim Milk ( Vanilla unsweetened )
  • Plain Greek Yogurt
  • Almonds (Raw or unsalted)
  • Protein powder
  • Organic Banana
  • Organic Spinach (VegeGreens if you prefer that over spinach)
  • Organic Strawberries/ Rasp / Blue/ or Black berries. 

Place all ingredients in a blender and blend till smooth.​


Teisha Lowry's Raw Coconut Balls

Jim's  Gym has a recipe, courtesy of Australian model Teisha Lowry.  Teisha  has a passion for living a healthy and clean lifestyle and her recipe  for Raw Coconut Balls is an ideal vision of that.


  • Prep handful of Brazil nuts soaked in water overnight.
  • 3 cups of raw shredded coconut
  • ½ cup of apricots diced
  • ¼ cup of  Extra Virgin Coconut Oil
  • ¼ cup of raw (unrefined) honey
  • ¼ cup of almond meal
  • tsp. of vanilla
  • Dash of pink Himalayan salt

(All ingredients are raw or organic, and most can be purchased from your organic grocer or health food store)

  1. Mix it altogether
  2. Form small balls.
  3. Put in the fridge to set.