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Recipes

Whole30 Banana Muffins

Unless you’re living under a rock, you’ve probably heard of the Whole30 way of eating! If you’re unsure what it’s all about, you can check it out HERE.

When one of my clients comes to me complaining of bloating, gas, tummy upset, inflammation, or any other signs of digestive distress, I often recommend to them they start with a Whole30 way of eating to eliminate some of the most inflammatory foods from their diet. Foods such as dairy, gluten, soy, and sugar!

While I personally don’t follow the Whole30 plan all the time, I do only eat whole foods that don’t contain gluten, grains, soy, and sugar. I do allow myself the occasional whole fat dairy like sour cream or cream cheese, but it’s not a regular occurrence.

The same goes for my 3 boys (and hubby when I can!) which is why I’m always looking for easy, portable, healthy snacks for them. If you are a mom to boys, you know how much they can eat sometimes! I have a hard time keeping up with their eating, so I need food that is super easy to make but still very healthy and delicious.

Grain Free Sugar-Free Banana Muffins

After the success of my Sugar Free, Grain Free Banana Bread recipe, I thought I would make something in a muffin form. My kids love muffins because they are so easy to grab and eat.

These Whole30 Banana Muffins are so easy to make and my boys love them. They take them to school for their morning snack, or they can grab them in the afternoon for an on-the-go snack.

As a mom, I love that fact that my boys are getting a healthy muffin that’s not full of sugar and processed ingredients.

Whole30 Banana Muffins

  • Course: Snack
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Servings: 12 muffins

Ingredients

  • 2 ripe bananas mashed
  • 1/2 cup unsweetened apple sauce
  • 1/4 cup coconut oil melted
  • 3 eggs
  • 1 tsp vanilla powder
  • 2 cups almond flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp cinnamon

Instruction

  1. Preheat oven to 350F.
  2. Line a muffin tin with cupcake liners or else spray with coconut oil.
  3. In a large bowl, combine all of the ingredients and mix well.
  4. Spoon mixture evenly between the 12 muffin liners.
  5. Bake for 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
  6. Remove from oven and enjoy.
shakeology pumpkin spice latte

Healthy Pumpkin Spice Latte

I know “Fall” doesn’t technically start until after September 20, but I’m convinced that Fall actually starts when Starbucks comes out with their Pumpkin Spice Latte!

I used to guzzle those things like they were going out of style…or at least before the Peppermint mochas came out in December, then I was on to those. But one of these drinks can be the calorie-equivalent to a full meal. A Grande Pumpkin Spice Latte has 380 calories, 13 grams of fat, and 49 grams of sugar!

Recently, I stumbled upon a much healthier version of the Pumpkin Spice Latte.

Not only do you save on calories, fat, and sugar…but you are having a meal in a glass, complete with protein, antioxidants, adaptogens, probiotics, amino acids, phytonutrients and digestive enzymes.  I’m pretty sure Starbucks can’t beat that!  If you want to know more about the health benefits of Shakeology and why I drink it, you can find more info here.  If you would like to chat with me and discuss how Shakeology has changed my health for the better, please message me here.

Some health benefits of pumpkin are:

  • they provide beta-carotene for eye health
  • 1 cup of canned pumpkin has 7g of fiber and 3g of protein
  • it’s packed with vitamins and provides over 50% of your daily dose of vitamin K

If you are looking for a healthier version of the ever popular Pumpkin Spice Latte, I highly recommend this version, your body will thank you for it.

Healthy Pumpkin Spice Latte

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: serves 1

Ingredients

  • 1 scoop Vanilla Shakeology
  • 1/2 cup canned pure pumpkin (not pie filling)
  • 1 shot espresso
  • 1 cup unsweetened almond milk
  • dash of cinnamon and nutmeg (or pumpkin pie spice)
  • 1 cup ice

Instructions

  1. Blend all ingredients together in a blender and enjoy!

Notes

Cal: 196 Fat: 4g Carbs: 25g Protein: 18g Fiber: 8g Sodium: 299mg

Weight Watchers Points+: 5

zucchini taco boats

Turkey Taco Zucchini Boats

Our family LOVES taco night! We usually eat our tacos in either whole wheat tortillas or the hard corn taco shells. However, since following the 21 Day Fix eating plan, I’ve been trying to add more veggies to my daily nutrition plan. And hey, I thought why not try to get my kids to eat more veggies too!

Not only is this recipe healthy and full of veggies, but it’s low-carb as well, so if you’re doing the 21 Day Fix, and you’ve used up all your yellow containers for the day, then these Turkey Taco Zucchini Boats are a great option.

I wasn’t sure what the rest of the family would think, I already knew I would like them! As it turns out, they really like them too! The turkey mixture is so flavourful, and of course, who doesn’t like anything baked with cheese.

I really encourage you to try these! If you don’t have ground turkey, you could use ground chicken or even ground beef. (21 Day Fix container equivalent found near bottom of recipe.)

Turkey Taco Zucchini Boats

  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Yield: serves 4
  • Serving Size: 2 zucchini boat halves

Ingredients

  • 4 medium zucchini, cut in half lengthwise
  • 1/2 cup salsa (I used mild)
  • 1 pound lean ground turkey (or chicken)
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 tsp sea salt
  • 4 oz no-salt-added tomato sauce
  • 1/4 cup water
  • 1/2 cup low-fat Tex-Mex shredded cheese
  • chopped cilantro or green onions for garnish (optional)

Instructions

  1. Preheat oven to 400F. Place 1/4 cup of salsa in the bottom of a large baking dish.
  2. Using a small spoon (I used a teaspoon,) hollow out the centre of the zucchini halves, leaving 1/4-inch thick shell on each half. Chop the scooped out zucchini flesh and save 1/2 cup to add to the taco filling (squeeze excess water with a paper towel,) discarding the rest.
  3. Brown turkey in a large skillet, breaking up as it cooks. When no longer pink, add the chili powder, garlic powder, cumin, paprika, oregano, and salt and mix well. Add the reserved zucchini, tomato sauce, salsa, and water. Stir and simmer on low for 15 minutes.
  4. Using a spoon, fill the hollowed zucchini boats dividing the taco meat evenly, pressing firmly. Top each with 1 Tbsp of shredded cheese.
  5. Cover with foil and bake for 35 minutes, until cheese is melted and zucchini is cooked through. Top with cilantro or green onions if desired.

Notes

21 Day Fix: 1 green, 1 red, 1/2 blue

quinoa caprese salad

Quinoa Caprese Salad

Another caprese recipe!  Maybe you think I’m crazy, but I honestly love caprese anything, don’t you?  I’m pretty sure it’s the fresh mozzarella that does it!

I’m sure you have all tried Caprese Salad at least once.  But I wanted to try making this Quinoa Caprese Salad.  I love quinoa because of it’s high protein.  As someone who can’t eat eggs, I rely a lot on plant based proteins.  Some other benefits of quinoa:

  • contains 9 essential amino acids
  • has a ton of fiber per serving
  • helps to lower cholesterol and blood pressure
  • is gluten-free

Mix this amazing grain with some baby tomatoes, mozzarella cheese, and balsamic vinegar, and you’ve got a protein-packed, nutrient-dense salad.

This salad is so simple yet so delicious.  And your whole family will like it because it doesn’t have a strong flavor…and what kid doesn’t like cheese?!  I paired this salad with some grilled chicken and green beans.

quinoa caprese salad

This would be a perfect salad for a backyard BBQ party, just double or triple the recipe depending on how many people you are serving.  Now that herb growing season is in full effect, try growing your own fresh basil.  It’s a must for this salad, but also makes a great Lemon-Basil Pesto for many other dishes.

quinoa caprese salad

I know you are going to love this Quinoa Caprese Salad!  If you try it, I would love to know what you think.  Let me know here.

Quinoa Caprese Salad

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 5 cups
  • Serving Size: 1 cup

Ingredients

  • 1/2 cup uncooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1/2 cup thinly sliced basil
  • 1 cup fresh mozzarella balls (bocconcini), halved
  • 2 Tbsp minced shallot
  • 2 Tbsp balsamic vinegar
  • 1 Tbsp extra virgin olive oil
  • 1/4 tsp sea salt
  • pinch of freshly ground black pepper

Instructions

Cook quinoa according to package directions. Once cooked, scrape into a serving bowl. Add tomatoes, basil, and mozzarella. In a separate small bowl, whisk together minced red onion, balsamic vinegar, olive oil, and salt. Pour over quinoa and toss to coat. Sprinkle with some fresh ground black pepper. Best served at room temperature.

Notes

Cal: 177 Protein: 10g Carbs: 15g Fat: 8g Fiber: 2g Sodium: 56mg

Weight Watchers Points+: 4

Cinnamon Roasted Butternut Squash

Ever since doing the 21 Day Fix, I am in love with squash!! You see, I’m not a huge veggie fan, I have to force myself to eat them. So I try to make them as delicious as possible!! When I saw that squash was a “green” container on the 21 Day Fix plan, I was so happy. All these years, I thought it was a carb, so I was delighted when I could count it as a veggie serving.

I’ve always loved squash. To me, it feels like a comfort food. Probably because we typically eat it warm. And my favourite way to cook veggies is to roast them in the oven. I find roasting veggies adds a lot of flavour and sweetness…and who doesn’t want more sweetness in their veggies?!

Cinnamon Roasted Butternut Squash

To roast this butternut squash, I’ve added in a little bit of coconut oil and cinnamon. Oh my, so good!!

If you’re trying to get your kids to eat more veggies, then I highly recommend you start with this recipe. They will love the sweetness of the cinnamon. Trust me, I have 3 boys who grunt and groan when I put veggies on their plate. So when I can serve them something that they want more of, I’m one happy mama!

I buy the whole butternut squash at the grocery store, then peel it, remove the seeds, and chop it into cubes. It’s actually quite easy, I even posted a video on how to do it. But I’ve seen pre-cut bags of butternut squash in some stores, so if you’re looking to save time, then try that option. I don’t recommend the frozen bags of butternut squash, they tend to turn out really mushy. Save those for butternut squash soup!

I usually cut up a butternut squash and roast it on Sunday so that I have it on hand for the week. It will last in the fridge for a week. If you’ve downloaded my ‘Typical day of Eating’ plan, then you’ll know I eat it a few times a week..it’s just that yummy!

Cinnamon Roasted Butternut Squash

  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: serves 4
  • Serving Size: 1 cup

Ingredients

  • 1 butternut squash, peeled and chopped into 1-inch cubes
  • 1 Tbsp coconut oil, melted
  • 1-2 tsp cinnamon

Instructions

  1. Preheat oven to 400F.
  2. Place butternut squash cubes in a 9 x 13-inch baking pan.
  3. Toss with coconut oil and cinnamon.
  4. Place in oven and bake for 15 minutes. Remove from oven and stir. Place squash back in oven for another 15 minutes, or until soft and cooked through.

Notes

Cal: 95 Fat: 3.6g Protein: 1.4g Carbs: 16.9g Fiber: 3.1g Sodium: 5.7mg

21 Day Fix: 1 green, 1 tsp