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Cookie Dough Protein Balls

Cookie Dough Protein Balls

a 5 ingredient to make including protein snacks easier!
Prep Time5 mins
Total Time5 mins
Course: Snacks
Cuisine: American
Diet: Gluten Free, Vegan
Keyword: nobake, protein, snacks, vegan
Yield: 16 balls
Calories: 99kcal
Author: Jessica Roy, RD

Equipment

  • Food Processor

Ingredients

  • 1 can chickpeas drained & rinsed
  • 1/4 cup vanilla protein powder Use vegan if keeping recipe vegan
  • 1/2 cup peanut butter
  • 1 tsp maple extract or vanilla extract
  • 1/2 cup almond flour
  • 1/2 cup Rolled oats
  • 1/4 cup mini dark chocolate chips

Instructions

  • Put all ingredients except chocolate chips in food processor
  • Blend until smooth
  • Stir in chocolate chips
  • Use about 2tbsp of mixture and form a ball in your hands
  • This recipe is soft so keep refrigerated to keep its form

Nutrition

Calories: 99kcal | Carbohydrates: 6g | Protein: 4g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 3mg | Sodium: 44mg | Potassium: 86mg | Fiber: 1g | Sugar: 2g | Calcium: 29mg | Iron: 1mg
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Low Carb Kiwi-Lime Muffins

Kiwi-lime Coconut Muffins

low carb & gluten free kiwi lime muffins for a quick snack!
Prep Time10 mins
Active Time15 mins
Total Time25 mins
Course: Snacks
Cuisine: American
Diet: Diabetic, Gluten Free, Low Calorie
Keyword: healthymuffins, lowcarb, lowcarbbaking, lowcarbmuffins, muffinrecipe, muffins
Yield: 12 muffins
Calories: 137kcal
Author: Jessica Roy, RD

Ingredients

  • 1 cup coconut flour
  • 1/2 tsp baking powder
  • 4 eggs
  • 6 tbsp stevia granulated
  • 3 kiwi
  • 1 lime juice juice of 1 lime
  • 1 tsp vanilla extract
  • 6 tbsp coconut oil melted & cooled
  • 1/2 tsp salt

Instructions

  • Preheat oven to 400 and spray a muffin pan generously with cooking oil (I used coconut oil spray)
  • Blend the kiwi and lime juice together in a blender until pureed
  • Mix the coconut flour, salt, baking powder in a mixing bowl
  • In a separate bowl, beat together the egg, vanilla extract, and coconut oil, and stevia
  • Pour the egg mixture into the flour mixture and mix until smooth
  • Mix the kiwi/lime puree into the mixture until completed mixed in
  • Bake for 15 min (or slightly browned on the top)
  • Let muffins sit in the pan at room temp for 10 minutes before removing

Nutrition

Calories: 137kcal | Carbohydrates: 9g | Protein: 4g | Fat: 10g | Saturated Fat: 8g | Cholesterol: 55mg | Sodium: 157mg | Potassium: 91mg | Fiber: 4g | Sugar: 3g | Vitamin A: 99IU | Vitamin C: 22mg | Calcium: 26mg | Iron: 1mg
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No Bake Carrot Cake Balls

May 31st was my birthday and of course my wonderful boyfriend baked me my favourite cake… Carrot Cake!

It was moist, delicious, with toasted pecans and decorated so beautifully!

However, we had a about a cup of extra finely grated carrot and I didn’t want it to go bad… plus we didn’t have any energy balls on the go and we are soon back to work and in need of prepared snacks!

So, since we still had carrot cake ingredients left, why not make carrot cake protein balls? So, that’s what I did.

I’ve seen these made before but I also feel disappointed with the lack of protein in energy balls so I always aim for adding more protein into baked recipes or energy balls like these.

Let me explain the benefits of getting enough protein. Protein is the most satiating macronutrient (meaning it will keep your hunger satisfied longer). It helps build muscle tissue and it also helps maintain body composition (you can read more about this in my blog I recently wrote). Most people don’t get enough protein so incorporating it in snacks throughout the day can give you a boost!

I used a whey isolate in this recipe, but it will work just as great with a vegan protein or another alternative. I used a Churros flavoured protein so I didn’t need to add as much cinnamon to mine. If you’re using a vanilla flavoured protein, add another 1/2 tsp cinnamon to the recipe.

We also had some cream cheese icing left over from the cake so I heated that up and added about 1/2tsp to each ball and then stored them in the fridge. This step is not necessary and the balls are great without the icing. But cream cheese icing is my absolute favourite so there was no way that I was wasting it.

I used Swerve sugar replacement because it has the same consistency as icing sugar but without adding calories – pretty cool! The whole point of health baking and snacks in my opinion is to have nutritionally rich foods involved. Sugar isn’t your enemy – sugar is carbohydrate and we need them! I just want sugar (carbohydrates) from foods that also offer us some nutritional value as well!

If you’re diabetic, this is a great option as it will not spike your blood sugar – yes you can have some sweetness and manage your health!

Please leave a rating and a comment if you make this recipe (see below recipe card). It’s a great way to support me & my business !

No Bake Carrot Cake Balls ( + protein!)

A high protein no bake bite recipe for a quick tasty snack!
Prep Time10 mins
Total Time10 mins
Course: Snacks
Cuisine: American
Diet: Gluten Free, Low Fat, Low Lactose, Vegan
Keyword: easy, healthysnack, nobake, protein, snack
Yield: 12 balls
Calories: 146kcal
Author: Jessica Roy, RD

Ingredients

Carrot Cake Balls

  • 1 cup dates pitted
  • 1/4 tsp cinnamon* see notes
  • 1/2 tsp ground ginger
  • 2 tsp vanilla extract
  • 1/4 tsp allspice
  • 1/4 tsp salt
  • 1 1/2 cup walnuts raw
  • 1 scoop whey I used churros flavoured (use vegan protein powder if following a vegan diet)
  • 3/4 cup carrots finely grated

**Cream Cheese Icing

  • 100 grams light cream cheese (1/4 block)
  • 2 tbsp butter
  • 1 cup swerve icing sugar
  • 1/4 tsp vanilla extract

Instructions

Carrot Cake Balls

  • Blend dates in a food processor until a smooth ball forms
  • Add walnuts, extract, salt, and spices until fine meal is formed (do not over process!)
  • Add carrots and protein powder and pulse until combined (again, do not over pulse to a puree!)
  • Roll into 12 balls & Store in refrigerator for up to 5 days

**Cream Cheese Icing (Optional)

  • Melt butter
  • Combine cream cheese, butter, swerve sweetener, and extract in a bowl and beat with an electric mixer.
  • Add 1tsp of icing to the top of balls and refrigerate for 1 hour
  • If no icing is added, keep at room temperature for up to 1 week. If icing sugar is added, keep refrigerated for up to 1 week

Video

Notes

*add an extra 1/2 tsp if you're using vanilla protein powder
**Nutrition information does not include icing added to balls.

Nutrition

Calories: 146kcal | Carbohydrates: 12g | Protein: 5g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 58mg | Potassium: 178mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1343IU | Vitamin C: 1mg | Calcium: 30mg | Iron: 1mg
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Edamame Hummus

Edamame Hummus

a high protein dip made in minutes!
Prep Time5 mins
Total Time5 mins
Course: Dips
Cuisine: American
Diet: Gluten Free, Low Calorie, Low Fat
Keyword: dip, edamame, hummus, lowcalorie
Yield: 10 servings
Calories: 102kcal
Author: Jessica Roy, RD

Equipment

  • Food Processor

Ingredients

  • 1 1/2 cup edamame thawed from frozen
  • 2 tbsp olive oil
  • 1/3 cup cilantro fresh
  • 1/3 cup tahini
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions

  • Place all ingredients into a food processor and blend until smooth
  • Keep refrigerated up to one week

Video

Nutrition

Calories: 102kcal | Carbohydrates: 4g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Sodium: 63mg | Potassium: 146mg | Fiber: 2g | Sugar: 1g | Vitamin A: 140IU | Vitamin C: 2mg | Calcium: 28mg | Iron: 1mg
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Banana Bread Cookies

Banana Bread Cookies (Dairy & Gluten free!)

a one bowl cookie recipe that will boost your nutrition!
Prep Time5 mins
Active Time15 mins
Total Time20 mins
Course: Desserts, Snacks
Cuisine: American
Diet: Diabetic, Gluten Free, Low Calorie, Low Lactose, Low Salt, Vegan
Keyword: cookies, diet, lowcarb, protein, vegan, vegetarian
Yield: 12 cookies
Calories: 128kcal
Author: Jessica Roy, RD

Ingredients

  • 1/2 cup banana ripe, mashed (about 1 banana)
  • 1 egg (or flax egg to make it vegan)
  • 1 tsp vanilla extract
  • 2 tbsp coconut oil melted
  • 1/4 cup Stevia granulated
  • 1/2 tsp baking soda
  • 1 1/4 cup almond flour packed
  • 1/4 cup coconut flour packed
  • 1/4 tsp salt
  • 1/2 tsp cinnamon
  • 1/4 cup dark chocolate chips (I used mini chocolate chips)

Instructions

  • Preheat oven to 350
  • In a large mixing bowl, mash banana
  • Add egg, coconut oil, vanilla extract, and stevia and mix
  • Add flours, salt, cinnamon, baking soda, chocolate chips and mix well together
  • Roll about 3 tbsp of dough together in a ball and lay on a parchment paper lined baking sheet. You should have about 12 balls
  • Lightly press down with the palm of your hand to flatten the balls
  • Bake for 15 minutes
  • Allow to cool on a cooling rack

Nutrition

Calories: 128kcal | Carbohydrates: 8g | Protein: 4g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 14mg | Sodium: 109mg | Potassium: 51mg | Fiber: 2g | Sugar: 3g | Vitamin A: 20IU | Vitamin C: 1mg | Calcium: 38mg | Iron: 1mg
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5 Reasons why you might not be Losing Weight

You wake up one day and think to yourselfย  “This is it, today I’m going to eat less calories and exercise more to lose weight!”. You set the goal of losing 50lbs in 6 months, about 2 lbs/week.

You’ve done the math, and calculated how many calories you need to be in a deficit in order to reach your goal by a certain time line.

If 3500 calories = 1lb of fat, then a reduction in 1000 calories/day means I’ll lose 2lbs a week.

A few months go by and you’re not on track to where you thought you would be so you exercise more, and still very little change.

So, intuitively, you eat less calories because surely this will help you lose, your body just needs a “boost” in fat burning.

Six months have passed, and you feel defeated because of all of your hard work, strict dieting, and crazy exercise, you’ve lost a whopping 10lbs.

So, what is happening?

First, let’s talk about what factors impact weight loss:

  1. Genetics
    More than 400 genes have been implicated to play a role in body weight. Genes contribute to obesity in many ways: appetite, satiety, metabolism, food cravings, body-fat distribution (ever wonder why you carry fat in some areas and your friends don’t?), and the tendency to use eating as a way to cope with stress. Does this mean there is nothing you can do about your health? Of course not. Keep reading.
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  2. Muscle Mass
    Your body composition plays a role in your basal metabolic rate (BMR). Your BMR is essentially the calories you would need in a day without doing anything, to maintain your body weight. This is different from person to person based on gender, genetics, and body composition (muscle, fat, water, etc). Muscle is metabolically active tissue, meaning it requires calories to stay with you. Why is this important? More muscle = a higher BMR which means you will tend to have a leaner composition when you carry more muscle. I dread hearing of people spending countless hours on cardio equipment and they haven’t done any strength/resistance training to increase not only muscle mass, but also strengthen your bones! This is a win-win guys, get some strength training in.

    mm
  3. Sleep
    Clients sometimes look confused or wonder why I talk about sleep in a nutrition session. But when we have insufficient or inadequate sleep, we do not recover from workouts properly. How can we truly benefit from the hard hours in the gym and let our muscles grow if we are not giving them the rest they deserve to grow? Look at your sleep routine and quality and have some self reflection. I have seen clients change body composition on sleep quality ALONE. This is a great place to start.

    mm
  4. Stress Management
    We all encounter stress, it’s inevitable. Stresses that are healthy and encourage us to get things done like an alarm going off, scheduled deadlines, being at work on time, exercise, and house chores are all great! However, there are also the CHRONIC stresses in life that are ongoing that can be a real detriment to our health. Not only does this weigh on you mentally, but physiologically it can have an impact. Chronic stress increases the hormone cortisol (a stress hormone) chronically. In turn, our body sees this and wants to protect us by keeping fat stores to protect us (think of it as reservoirs of energy). Your body is not “broken”. It is doing what it is meant to; to keep you alive and safe. Managing chronic stressย  can help with mental health and also to help bring down chronically high cortisol and in turn, body fat.
    mm
  5. Nutrition
    Well, obviously I’m going to be talking about this one, I am a dietitian after all! It is true that excessive caloric intake leads to weight gain. But, as you can see from my points above, it is not the ONLY reason why some people can maintain weight loss and some people can’t. If you think about your current diet, and it mostly consists of calorie-dense foods that are low in nutrition, some changes need to take place. Now, does this mean going to the extreme of really low calorie diets, never having that cookie, and intense exercise? No. In fact, cohort studies have shown that restrictive dieters actually binged more on unhealthy food at the end of a diet more than those that had an “all foods fit” diet type (having “treats” in moderation). By means of intuitive eating, mindfullness, and including a well rounded diet, you can be on the right path to find a weight that is best for YOU ( we are all different, so stop comparing yourself to others). The one aspect of diets that I see in new clients that are trying to manage their body weight and eating habits is the lack of protein. Protein has a high TEF (thermogenic effect in food). Protein is the most satiating macronutrient and helps build muscle (remember what I said about muscle tissue in #2). This doesn’t mean that a super high protein diet with extremely low to no carbs will be the answer. In fact, when extremely low carbohydrate diets happen and we see weight loss, we see water loss not fat loss per se. We want to be hydrated to support health and exercise! For every gram of carbohydrate you consume, you retain about four grams of water (hey runners, this is why carbs can help you stay fuelled AND hydrated in long runs). It’s not to say that a lowerย carbohydrate diet is bad, I just would not go the route of ketogenic dieting and feeling so restricted from foods you love. My point in all of this nutrition talk is that we need balance in our diet – fats, carbs, and protein from a variety of foods (yes, even the ones you label as “bad”).

So, before you start feeling like your body is “broken”, know that there are many factors in life that you cannot control. Yes we can control some, but there comes a point that it becomes unhealthy and puts your wellbeing at risk. I am a supporter in people’s goals, but not if they take away from your quality of life. One more question you should ask yourself is, why is this important to me? Societal standards? Health reasons? Relationships? It’s a hard question to ask, but it’s important to know your “why”.

There are many more reasons why your body weight is where it is, but I hope that this small list with detail can help clarify and set your mind at ease.

Until next snack,

Jessica Roy, RD

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Chocolate Protein Granola

 

Protein Chocolate Granola

Protein packed granola recipe great for breakfasts & snacks!
Prep Time10 mins
Active Time20 mins
Total Time30 mins
Course: Breakfast, Snacks
Cuisine: American
Diet: Gluten Free, Vegetarian
Keyword: healthycooking, healthysnack, protein, vegetarian
Yield: 20 servings
Calories: 195kcal
Author: Jessica Roy, RD

Ingredients

  • 3 cup oats
  • 1/2 cup chocolate protein powder
  • 2 tbsp cocoa powder
  • 1/4 cup walnuts chopped
  • 1/4 cup macademia nuts chopped
  • 1/4 cup pecans chopped
  • 1/4 cup almonds slivered or chopped
  • 3 tbsp sunflower seeds
  • 3 tbsp chia seeds
  • 3 tbsp pepitas (pumpkin seeds)
  • 1 tsp salt
  • 1/2 tsp nutmeg
  • 1/2 tsp allspice
  • 1/2 tsp cinnamon
  • 1/2 cup coconut oil melted
  • 1/2 cup honey (or agave)
  • 1 tsp maple extract (or vanilla extract)

Instructions

  • Preheat oven to 350
  • Line a baking sheet with parchment paper
  • Mix oats, protein powder, and cocoa in a large mixing bowl
  • Mix in nutmeg, allspice, and cinnamon
  • Mix in the nuts and seeds
  • Stir in coconut oil and honey
  • Mix in maple extract
  • Lay granola on parchment evenly and press down with spatula
  • Bake for 10 minutes
  • Stir granola around and press down with spatula (to make clumpy granola)
  • Bake for another 10 minutes
  • Remove from oven and let cool for 45 minutes
  • Top with dried fruit and chocolate chips (optional)

Nutrition

Calories: 195kcal | Carbohydrates: 18g | Protein: 5g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 3mg | Sodium: 129mg | Potassium: 136mg | Fiber: 3g | Sugar: 7g | Vitamin C: 1mg | Calcium: 47mg | Iron: 1mg
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Panko & Bread Crumb Crusted Tilapia

Panko & Bread Crumb Crusted Tilapia

Crispy tilapia fillets packed with flavour!
Prep Time10 mins
Active Time18 mins
Total Time28 mins
Course: Supper
Cuisine: American
Diet: Low Calorie
Keyword: bakedtilapia, lowcaloriemeal, tilapia
Yield: 2 fillets
Calories: 274kcal
Author: Jessica Roy, RD

Ingredients

  • 2 tilapia fillets thawed
  • 1/4 cup egg whites
  • 1/4 cup panko bread crumbs
  • 1/4 cup fine dry bread crumbs (I used seasoned bread crumbs)
  • 1/4 teaspoon smoked paprika
  • 1/4 tablespoon parsley dried
  • 1/4 teaspoon onion powder
  • 1/4 tsp cumin
  • 1/4 teaspoon salt
  • 2 lemon slices

Instructions

  • Heat the oven to 400
  • Line backing sheet with parchment paper
  • Brush egg white on tilapia fillets
  • In a food processor, combine the panko and fine bread crumbs, paprika, parsley, onion powder and salt.
  • Dip the fillets in the mixture and coat well
  • Bake the fish fillets for 15 to 18 minutes or until fish is cooked through.

Nutrition

Calories: 274kcal | Carbohydrates: 18g | Protein: 41g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 686mg | Potassium: 622mg | Fiber: 2g | Sugar: 2g | Vitamin A: 194IU | Vitamin C: 10mg | Calcium: 58mg | Iron: 2mg
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Spicy Oven Roasted Chickpeas

Spicy Oven Roasted Chickpeas

Crunchy, spicy chickpeas for a protein packed snack!
Prep Time5 mins
Active Time35 mins
Total Time40 mins
Course: Snacks
Cuisine: American
Diet: Gluten Free, Low Calorie, Low Lactose
Keyword: healthycooking, healthysnack, lowcalorie, snack
Yield: 6 servings
Calories: 23kcal
Author: Jessica Roy, RD

Ingredients

  • 1 can chickpeas drained & dried
  • 1 tbsp olive oil extra virgin
  • 1 tsp chili powder
  • 1/2 tsp cayenne
  • 1/2 tsp smoked paprika
  • 1/2 tsp salt

Instructions

  • Preheat oven to 400
  • Drain and rinse chickpeas
  • Dry chickpeas really well on a paper towel. This step is important so that they crisp really well in the oven!
  • Toss chickpeas, oil, and spices & salt in a mixing bowl
  • Lay on parchment paper lined baking sheet (make sure they don't overlap eachother)
  • Bake for 20 minutes
  • Remove from oven and toss around and bake for another 15 minutes
  • Remove from oven and allow them to cool

Nutrition

Calories: 23kcal | Carbohydrates: 1g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Sodium: 201mg | Potassium: 9mg | Fiber: 1g | Sugar: 1g | Vitamin A: 278IU | Iron: 1mg
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Egg Omelette Breakfast Cups

Egg Omelette Breakfast Cups

prepped breakfast making mornings way easier with a protein packed recipe!
Prep Time5 mins
Active Time30 mins
Total Time35 mins
Course: Breakfast
Cuisine: American
Diet: Gluten Free, Low Calorie
Keyword: healthycooking, lowcalorie, lowcarb
Yield: 12 egg cups
Calories: 55kcal
Author: Jessica Roy, RD

Ingredients

  • 2 cups egg white
  • 4 eggs
  • 1/4 cup red bell pepper diced
  • 1/4 cup white onion diced
  • 1/4 cup cheddar cheese grated
  • 1/4 cup roma tomato diced

Instructions

  • Preheat oven to 350
  • Finely dice vegetables
  • Mix all ingredients in one bowl
  • Pour mixture evenly into a muffin pan (about 1/3C each)
  • Bake for 25-30 minutes

Nutrition

Calories: 55kcal | Carbohydrates: 1g | Protein: 7g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 57mg | Sodium: 103mg | Potassium: 109mg | Fiber: 1g | Sugar: 1g | Vitamin A: 241IU | Vitamin C: 5mg | Calcium: 28mg | Iron: 1mg