Vegan protein no bake bliss balls

This no-grain, high protein, vegan bliss balls is so easy to make and extremely satisfying. These are a great snack for before or after a long bike ride, or picnics at the beach. This recipes can be tailor to your specific taste by changing the nut butters and the toppings, so feel free to experiment.

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Vegan protein bliss balls

1 cup of paleo flour of choice (almond flour or coconut flour)

3 TBSP of cacao powder

2 TBSP of monk fruit sweetener

2 tsp of chocolate chips (optional)

1 tsp of vanilla extract

1/3 cup of nut/seed butter of choice

1/4-1/2 cup of shredded coconut for rolling

Begin by mixing the paleo flour, cacao powder, monk fruit sweetener thoroughly. Then add in the nut/seed butter of choice. I used a mixed butter with all different seeds and nuts that I enjoy. Mix it till you have a dough like consistency that holds together. Add more nut butter if it is too dry. Roll in to balls and then into unsweetened shredded coconut or any other toppings of choice like hemps seeds, coconut sugar or cacao nibs. I choose to roll them in coconut flakes and it turned out amazing! Let set in the fridge for 20 minutes and then enjoy. Makes 12 bliss balls.

Vegan Protein Breakfast Cookie Recipe

I love snacks that are easy to make that are dense and full of nutrients. As a mom of three children and a business owner I am always on the run. Having snacks that are satisfying for the whole family is so important. These vegan cookies are great as a snack pre/post workout, as a breakfast treat and is kid approved. These cookies are nut free, soy free, gluten free and of course vegan. Most of all they taste delicious! As always feel free to mix things up and add nuts or other seeds if you wish. There are no rules here!!

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Vegan Protein Breakfast Cookies

2 Ripe bananas

2 Tbsp of chai seeds in 1/3 cup of water ( let sit for 20 mins)

2 Tbsp of coconut oil

1/4 Cup of hemp seeds,

1/4 Cup of sunflower seeds

1/4 Cup of pumpkin seeds

1/2 Cup of vegan chocolate chips

1/2 Cup raisins

2 Tbsp of sunflower seed butter

3 Tbsp of molasses

2 Tbsp of cinnamon powder

1 tsp of baking powder

1 tsp ginger powder

1/2 tsp of cardamon powder

1 tsp of vanilla extract

1 cup of oats

1/2 cup of gluten free flour mix

1 cup of oat flour

Mash the bananas, add in chai seeds mix (with the water it was soaking in) molasses, sunflower seed butter, coconut oil and vanilla extract, mix well. Then stir in all your spices like ginger, cardamon, baking powder and cinnamon powder.  Add in seeds, then the flour, oats, then raisins and of course chocolate chips. Mix well. It will be a little sticky. Scoop out into little balls on a non stick pan or stoneware. Cook for 20 mins at 350F. If you poke the cookies with a toothpick and it comes out clean they are ready. Enjoy.

Green Goddess Smoothie Recipe

I absolutely love my green smoothies. I go through fazes of loving a specific combination but this is one I tend to fall back on and is my go to for all occasions. If you are new to green smoothies it’s a good idea to start with greens such as spinach or romaine lettuce that have very little taste, and then move yourself up to kale, swiss chard and mixed leafy greens. Start with two cups of greens and move your way up to three as your taste buds adjust. For this recipe I used greens from my garden which consisted of two types of kale and some swiss chard. Make sure when you are using kale you take the leafy part off of the spine which will make the taste far less bitter. And of course adjusting the amount of spirulina and chlorella if it is too strong. I have been drinking my greens in juices and smoothies for many years and I enjoy the more savoury flavour of the greens but if your starting off take it slow and find your happy medium.

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Green Goddess Smoothie :

1/2 cup of frozen strawberries

1/2 of a ripe banana sliced

1 scoop of vanilla plant-based protein powder

1 tsp of spirulina

1 tsp of chlorella

2-3 packed cups of greens of your choice.

Blend it all up in blender really well adding water as you go to get the consistency of your liking. Start with 1/3 cup of water and add more as you need it. Enjoy!

Pre/Post Yoga Snack Ideas

I am a Plant-based yoga teacher which simply means I don’t eat any animal products. One thing I have noticed is I can’t eat huge meals before practicing or teaching yoga, so I have found some yummy snacks for pre/post yoga practices that I really enjoy. These snacks give me energy to teach but are light and do not cause stomach upset. These are snacks that ANYONE can enjoy no matter what your lifestyle is.

Pre yoga practice:

I like to eat at least 1 hour before class to allow the food to settle.

-Having a green smoothie or smoothie bowls packed with lots of plant protein like hemp, chai seeds, nut butters, and LOTS of green is enough keep you going but not over burden the digestive system.

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-Salads and lettuce wraps with protein like organic tofu can be great before and after yoga practice.

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-Veggie soups filled with nutrition are light enough to allow you to move easily throughout your practice.

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-Celery with cashew cheese is SOOOOO good!! Add olives for healthy fats and you have a filling but light snack.

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Post yoga practice:

I work late when I teach so I make sure eat as soon as I get home so I don’t go to bed with a full stomach, to avoid any discomfort and stomach upset. Depending on the size of my pre yoga meal I will chose something to fulfill my nutritional and caloric needs for the day.

-Green juice is packed with minerals and helps to rehydrate the body after practice. Fresh fruit juices like watermelon can help to bring up your electrolytes after a hot class.

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-Fruit is BEST consumed AFTER practice since it digests so quickly it can give you gas and bloating before practice, but after practice it is very hydrating to the body adding in some healthy vitamins and carbs to rebalance the body. Tip: you can add some nut butter or granola to give it more some protein. Note: Adding proteins to fruit can sometimes cause bloating so try it out and see how it works for you.

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-Vegan Bliss balls. You can make these amazing little balls of goodness packed with nutrition, great for after class to get a boast of energy!

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-Loaded oatmeal or protein pancakes. Have this with all the fixings like fruit, coconut milk, nuts and seeds, cacao nibs, coconut flakes whatever you desire to make it extra special.IMG_6022

These are just a few ideas that has helped me in my recovery. It has been a slow and steady process of finding a healthy balance and fuelling my body so I can do all the things I truly love, like teaching yoga.

Vegan pancake recipe

We love having pancakes on the weekends as a special breakfast treat or even for a weekday “breakfast supper” as my kids like to call it. We have played with these ingredients and come up with a recipe that is healthy, packed with goodness and tastes AMAZING!! This recipe feeds a family of five hungry people and also can be used in a waffle maker if you chose to change up the texture.

We absolutely love our Vitamin blender and use it for this recipe, however you can use any high speed blender, food processor or a hand mixer. Because we have the Vitamix blender we like to make our own oat flour in the dry mixer, but you can also buy oat flour to make this recipe more accessible to everyone.

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Ingredients:

3 cups of oat flour

1/3 cup of hemp seeds

1/3 cup of ground flax seeds

2TBSP of coconut oil

3 1/2 cups of coconut milk

2 mashed bananas

1 blended fresh apple (or 1/2 cup of apple sauce)

1TBSP of cinnamon powder

1TSP of baking powder

2TSP of vanilla extract

Start by thoroughly mixing all the dry ingredients in a bowl. Then add in bananas, coconut oil, apple sauce or a blended up fresh apple, vanilla and coconut milk. Pour milk in slowly till you get the right consistency, thick but pourable. NOTE: As the ground flax seeds gel you will need to add more coconut milk to thin it out.  At this time they are ready to cook on a stove top until golden brown. Top with your favourite ingredients like nut butter, fruit, hemp seeds, coconut flakes, cacao nibs, and of course we wouldn’t be a true Canadian without maple syrup!!! Enjoy this recipe with your loved ones!

Ukrainian inspired beet salad

This is a vegan Ukrainian inspired beet salad I created for my family. It has all the comforts of my heritage with a healthy spin, lots of garlic and dill. I serves this as a meal but you can also have it as a side dish. This recipes feed a family of five people (two adults, three children) with a little left overs.

Start by washing, peeling and cutting up three large beets into bite size pieces placing it on a baking sheet and drizzle a few tablespoons of maple syrup over the top of it. Next wash, and cut up three cups of mixed baby potatoes and place on another baking sheet massaging a little coconut oil, fresh chopped dill, salt and pepper on it. Bake at 350 until cooked (about 20mins depending on how big the pieces are).

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Dressing:

2TBSP of olive oil

2TBSP of balsamic vinegar

Juice of half a lemon

2TBSP of maple syrup

1/2 tsp of garlic salt

1tsp of Italian seasoning

1tsp of garlic powder

 

To make salad dressing, combine all ingredients into a small bowl and them massage into the mixed greens.

 

Vegan seed cheese

1/2 cup of soaked (soaked in water for 1-2 hours) sunflower seeds

1/4 cup of hemp seeds

1/2TBSP of dijon mustard

1TBSP of Italian seasoning

1TBSP of red wine vinegar

Juice of the other half of the lemon

Salt and pepper to taste

1/4tsp of onion salt

1/2tsp of garlic salt

1 chopped garlic clove (optional)

2 TBSP of chopped fresh dill

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In a high speed blender combine all ingredients for vegan cheese EXCEPT the dill. Add water slowly starting with 1/4 cup and increasing until you have the a think smooth cheesy texture. Once mixed, pour in bowl and add the fresh chopped dill.

Place the mixed greens on the bottom, then add in the roasted beets and potatoes. Top the salad with 1/4 cup of finely chopped red onion, and 2TBSP of pumpkin seeds. When ready to serve add in as much vegan cheese as you would like.

 

 

 

 

 

 

Plant based Protein Balls

I like to honour my body by eating nutritious whole foods whenever possible. Taking the time to put together meals and snacks that taste amazing, give you all the nutrients you need and help you feel satisfied is such a great gift we can give to ourselves! Today I will sharing a recipe for Plant-based protein balls. These taste so good. They are great for quick snack, or for the kids lunches! They are easy to make and take no time at all!

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Plant-based protein balls

Ingredients:
1 Tbsp of coconut oil
2 Tbsp of nut/seed butter of choice (can also use wow butter for people with allergies)
20 dates- Medjool dates are the best (soaked for 15-30 mins)
2Tbsp of maple syrup (optional)
2Tbsp of cacao powder
1 scoop of plant-based protein powder (optional)
1 cup of mixed seeds/nuts (hemp, flax,sunflower,pumpkin,cashews, walnuts,almonds)
1 cup of dried toppings (coconut flakes, dried berries, raisins, cacao nibs etc)

In a food processor combine to coconut oil, nut/seed butter, and dates. Blend till smooth. Add maple syrup and cacao powder, plant-based protein powder and blend. Next scoop out the mix into a bowl and add the cup of seeds/nuts and the cup of dried toppings, mix well. roll into balls. Best if you refrigerate them for 30 mins and then enjoy! Store in fridge for about a week or freeze for up to 2 months.

Take care of your beautiful self! You are worth it!

Green Goddess Juice

Green juice recipe!

With spring and summer coming I always feel a pull to drink more juices and smoothies. This is my favourite recipe. You can juice this with a juicer or blend in a vitamix blender and strain out with a nut bag.

Green Goddess Juice🌸

2 bunches of kale
1 head of celery
1 medium apple
1 cucumber
1.5 cups of snap peas
The juice of half of a lemon
A piece of ginger
A piece of fresh turmeric(optional)

Notes: Add a pinch of pepper if you decided to add turmeric so you can absorb the benefits of turmeric.

Trick and tips: If your getting used to the strong flavour of kale, make sure to lower the amount of kale you are using and work your way up to 2 bunches. Also take the kale of the spine, the steamy part is the most bitter.

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This is one of my absolute favourite go-to green juice recipes. Hope you enjoy 💗

Raw Vegan Granola Recipe

Plant-based raw granola. This is such a great alternative to cereal. High in protein and healthy fats. Super delicious, and fast and easy to make.

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Mix all ingredients together in a bowl (makes enough for about 8 servings)

1 1/2 cups of coconut flakes
1/4 cup of hemp hearts
1/3 cup of chia seeds
1-1 1/2 cups of nuts and seeds of your choice (almonds, cashews, sunflower seeds, pumpkin seeds, walnuts etc)
1/4 cup of raisins or dried cranberries
1tbsp of ground cinnamon

This is served best with coconut milk or almond milk and you can add bananas, strawberries, blueberries or any other fruit you enjoy! I don’t add sweetener because I think it’s sweet enough with the fruit but your welcome to add some coconut sugar or monk fruit if you like.

Hope you enjoy this recipe!

Healing comes in unexpected ways

Healing doesn’t always come in the form we sometimes wish it would. Healing from traumas, or even physical chronic pain can be a difficult process. It can sometimes leave scars that will always remain, forever changing the way we see our world. Accepting our new state of being can bring about a bumpy road. Our pain and experiences are unique to ourselves. They have built us into who we are today. They are there to help us inspire others to find their own level of healing.  By sharing these scars and putting ourselves out into the world we can offer healing light for someone else that is trapped in their own darkness.

Many nights I would lay trapped in my own body, unable to move the pain was so unbearable. I spent much of my life trying to be normal. Maybe that was the problem. My body wasn’t normal. Growing up I was always sick. I was the one that couldn’t eat most things without ending up bed bound afterwards. Chronic stomach disorders had paved the path for me developing two eating disorders over the last seventeen years. As a teenager I could never keep anything down with out feeling excruciating pain. My unhealthy answer at the time was to stop eating. My fight with Bulima started two years ago. I started binging on food to cope with emotional pain, pushing the feelings down with food. However, my stomach couldn’t handle the type and the amount of foods I was eating. I had to purge to feel relief. This grew into a series of destructive behaviours. I felt lost in darkness, with no hope in the horizon. I gave up on my body, and myself. I couldn’t find my strength.

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I spent the last year learning to find balance again and move away from these destructive behaviours. I started a journey to finding a plant based, whole foods, vegan diet consisting of mostly raw, unprocessed foods. This changed my life. I began to heal my stomach and experience what it felt like not to be ill everyday. After almost twenty years of doctor visits and procedures I had a few diagnoses which still managed to leave me in the dark on what to do. But I finally found relief in this simple lifestyle. I realized for me being “healed” doesn’t mean having a perfectly functioning stomach the way others do. Being “healed” for me means taking care of myself emotionally, and monitoring my diet precisely.

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Sometimes we have to accept that our path doesn’t always look the way we want it to. But even though we carry those scars we can learn to rise above them, and show them off proudly. We can choose to not let our challenges define who we are. Through the lessons we learn we can offer guidance to others in need. We can show our strength in how we survived and overcame these struggles and found hope again. Healing is feeling freedom from the pain. Pains that can keep us trapped. By fully accepting our limitations it allows us to experience freedom and healing on a deeper level.