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Apricot & Cashew Protein Balls

Apricot & Cashew Protein Balls (Vegan!)

enjoy this 5 minute recipe packed with protein!
Prep Time5 mins
Total Time5 mins
Course: Snacks
Cuisine: American
Diet: Gluten Free, Low Fat, Vegan, Vegetarian
Keyword: healthycooking
Yield: 20 balls
Calories: 61kcal
Author: Jessica Roy, RD

Equipment

  • Food Processor

Ingredients

  • 1 1/2 cup apricot dried
  • 1/2 cup protein powder whey (or vegan protein)
  • 2 tbsp almond milk unsweetened
  • 1 tsp almond extract
  • 1/4 cup honey (or agave for vegan)
  • 1/4 cup oats rolled
  • 1/4 cup cashews roasted

Instructions

  • Add all ingredients to a food processor and blend until completely combined!
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Crepes with Greek Yogurt Filling

Crepes with Greek Yogurt Filling

ultra thin crepes with a high protein punch of greek yogurt!
Prep Time5 mins
Active Time10 mins
Course: Breakfast, Snacks
Cuisine: American
Diet: Vegetarian
Yield: 7 crepes
Calories: 106kcal
Author: Jessica Roy, RD

Ingredients

  • 1 cup Pastry Flour (can also use allpurpose flour)
  • 1 1/2 cup almond milk unsweetened
  • 2 eggs To make vegan, use flax eggs (1 egg = 1tbsp flax meal + 2 tbsp water)
  • 1 tsp canola oil
  • 1/4 tsp salt
  • 1 cup greek yogurt 0%

Instructions

  • Whisk together ingredients
  • Let sit until bubbles are gone
  • Pour batter into a medium sauce pan and tilt pan to spread mixture until a thin sheet is formed
  • Use a spatula to life the sides
  • Once underside is a little brown, flip and cook other side until slightly brown
  • Fill with 2 tbsp greek yogurt (or vegan based yogurt if vegan)
  • Add sliced fruit as you'd like!
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Nutrition Tips for the Holidays

  1. Go for the white turkey meat and do without the skin
  2. Add more non-starchy vegetables to your plate
  3. Do without the added sauces and gravies (cranberry sauce, turkey gravies, etc.)
  4. Drink some flavoured sparkling water with your dinner
  5. Choose one treat for after dinner, remember those tasty treats will always be around, and holidays and celebration seem to “always happen”
  6. Going somewhere for dinner and not sure what will be offered? Have a small healthy snack before leaving the house
  7. Send left over holiday treats to work or to friends. Too many temptations in the house can be a “recipe” for a disaster – pun intended!
  8. Take a sensible portion size on your plate. You can always go for more if you’re still hungry. Most people tend to have this thought that they MUST finish what is on their plate, which can lead to over eating
  9. Look for opportunities to be active – Go for a family walk after dinner to enjoy conversation and good company
  10. Watch the drinks, alcohol can add a lot of unwanted calories to your diet. If you’re going to drink, be conscious about the amount you consume

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Almond Biscotti

Almond Biscotti

a sweet and crispy snack to dip into your coffee!
Prep Time2 mins
Active Time1 hr
Total Time2 hrs 2 mins
Course: Desserts, Snacks
Cuisine: American
Yield: 16 biscotti
Calories: 219kcal
Author: Jessica Roy, RD

Ingredients

  • 2 cups Almond Flour sifted
  • 1/4 cup Stevia granulated
  • 1 tsp baking powder
  • 2 eggs eggs beaten
  • 2 tbsp butter melted
  • 1 tsp vanilla extract
  • 3 oz white baker's chocolate melted

Instructions

  • Preheat oven to 350F and place a sheet of parchment paper on a baking tray.
  • Combine flour, stevia, and baking powder.
  • Stir in eggs.
  • In a separate bowl, combine butter and vanilla extract.
  • Pour butter mixture in with flour mixture until smooth. Your dough will resemble cookie dough
  • Shape dough in rectangle shape (about 2cm high). It doesn't matter the shape, as long as the heigh is consistent so that it bakes evenly.
  • Bake for 25 minutes.
  • Let cool out of oven for 1hr.
  • Cut into 16 uniform slices. The easiest way is to cut the dough in half four times (see picture).
  • Place biscotti flat side down.
  • Preheat oven to 300F and bake for 15 min.
  • Flip biscotti and bake for another 15 min.
  • When you turn the oven off, leave biscotti in and allow them to cool in the oven (this will make them crispier) for about 30 min.
  • Heat white chocolate in the microwave for 90sec and dip biscotti however you like.
  • Cool the in the fridge to let the chocolate harden.

Notes

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Oven Baked Sweet Potato Fries

Oven Baked Sweet Potato Fries

Crispy restaurant style BAKED sweet potatoes as a crunchy side dish
Prep Time5 mins
Active Time30 mins
Total Time35 mins
Course: Lunch, Snacks, Supper
Cuisine: American
Yield: 3 servings
Calories: 110kcal
Author: Jessica Roy, RD

Ingredients

  • 1 large sweet potato
  • 2 tbsp EVOO
  • 2 1/2 tbsp corn starch
  • 1/2 tsp garlic powder
  • 3/4 tsp smoked paprika
  • 1/2 tsp cayenne
  • 1/2 tsp black pepper
  • 1/2 tsp salt

Instructions

  • Cut sweet potato into even strips.
  • Soak is cold water for 20 min.
  • Drain and pat dry sweet potato strips and bowl.
  • Preheat oven to 425.
  • Toss strips in EVOO.
  • Mix dry ingredients in small dish.
  • Toss strips in spice/cornstarch mixture until evenly coated.
  • Bake for 15 min.
  • Flip strips and back for another 15-20 minutes until crispy.
  • Enjoy with my greek yogurt cajun dipping sauce!

Notes

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Spicy Black Bean Hummus

Spicy Black Bean Hummus

homemade protein & fibre packed dip
Prep Time2 mins
Total Time2 mins
Course: Dips
Cuisine: American
Yield: 20 servings
Calories: 27kcal
Author: Jessica Roy, RD

Ingredients

  • 1 clove garlic peeled
  • 2 tablespoons fresh lemon juice
  • 2 tablespoon tahini roasted sesame seed paste
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 can black beans rinsed and drained, 15-ounce
  • 1 small jalapeño pepper chopped
  • 1 pinch crushed red pepper
  • 2 tsp extra-virgin olive oil

Instructions

  • Blend all ingredients in a food processor

Notes

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Homemade Granola

Homemade Granola

Crunchy granola great for toppings, as a cereal, or a handful snack!
Prep Time5 mins
Active Time20 mins
Total Time25 mins
Course: Breakfast, Snacks
Cuisine: American
Diet: Low Salt
Keyword: granola
Yield: 20 servings
Calories: 275kcal
Author: Jessica Roy, RD

Ingredients

  • 3 cup oats
  • 1 tsp salt
  • 1/2 tsp cinnamon
  • 1/4 tsp pumpkin spice
  • 1/4 tsp nutmeg
  • 1 cup nuts/seeds (I used chunks of pistachios almonds, pecans, sesame seeds, pepitas, and walnuts
  • 1/2 cup EVOO
  • 1/4 cup Walden Farms maple syrup
  • 1/4 cup Agave
  • 2 tbsp honey
  • 1/3 cup dried fruit I used craisins

Instructions

  • Preheat oven to 350 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper.
  • In a large mixing bowl, combine the oats, nuts and/or seeds, salt and cinnamon. Stir to blend.
  • Pour in the oil, maple syrup and/or honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer.
  • Bake until lightly golden, about 21 to 24 minutes, stirring halfway (for extra-clumpy granola, press the stirred granola down with your spatula to create a more even layer). The granola will further crisp up as it cools.
  • Let the granola cool completely, undisturbed (at least 45 minutes). Top with the dried fruit (and optional chocolate chips, if using). Break the granola into pieces with your hands if you want to retain big chunks, or stir it around with a spoon if you don’t want extra-clumpy granola.
  • Store the granola in an airtight container at room temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up to 3 months. The dried fruit can freeze solid, so let it warm to room temperature for 5 to 10 minutes before serving.

Notes

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Egg White & Vegetable Frittata

Egg White Vegetable Frittata

Vegetable packed protein breakfast!
Prep Time5 mins
Active Time25 mins
Total Time30 mins
Course: Breakfast
Yield: 6 servings
Author: Jessica Roy, RD

Ingredients

  • 1 cup Egg whites
  • 3/4 cup 2% cottage cheese
  • 1/4 diced white onion
  • 1/4 cup diced red and yellow bell peppers
  • 2 cloves garlic
  • 2 tbsp green onions
  • 1/4 cup diced tomatoes
  • 1 cup chopped spinach
  • 1 tbsp EVOO
  • 1/4 cup grated parmesan

Instructions

  • Preheat oven to 325ºF.
  • In an oven-safe skillet, heat butter medium heat. Add green onions, green chiles, and saute until green onions are softened (1-2 minute). Add spinach and stir and continue to cook until wilted, about 3-4 minutes.
  • Add salt and pepper to taste, keeping in mind that the cheese will add saltiness.
  • Pour in egg whites, and cottage cheese, stirring to combine. You can whisk these together in a bowl first.
  • Move to preheated oven and bake for 15 minutes or until eggs are set. Cool slightly before slicing into wedges and serving.

Notes

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One Bowl Healthy Triple Chocolate Muffins

One Bowl Healthy Triple Chocolate Muffins

Prep Time5 mins
Active Time25 mins
Total Time40 mins
Course: Desserts, Snacks
Cuisine: American
Diet: Low Calorie
Yield: 12 muffins
Calories: 368kcal
Author: Jessica Roy, RD

Ingredients

  • 2 cup Almond Flour
  • 1 1/2 tsp baking powder
  • 1 tsp sea salt
  • 1/2 cup Cacao powder
  • 1/4 cup Chocolate Whey IsolateProtein Powder
  • 1/2 cup Stevia cane sugar blend I used Truvia
  • 1/2 cup Unsweetened vanilla almond milk
  • 1/3 cup melted coconut oil
  • 3 large eggs
  • 1/2 tsp vanilla extract
  • 1/2 cup dark chocolate chips

Instructions

  • Preheat oven to 350F and line muffin tin with EVOO cooking spray or silicone muffin liners.
  • In a large bowl, mix dry ingredients
  • Stir in wet ingredients (your batter will be thick!)
  • Scoop batter into muffin tin and sprinkle chocolate chips on top (press in lightly).
  • Bake for about 25 minutes or until the tops are golden and a knife comes out clean.

Notes

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Oatmeal Breakfast Cups

 

Oatmeal Breakfast Cups

Prep Time2 mins
Active Time20 mins
Total Time22 mins
Course: Breakfast, Desserts, Dips, Snacks
Cuisine: American
Yield: 12 cups
Calories: 349kcal
Author: Jessica Roy, RD

Ingredients

  • 3 cup quick oats
  • 1/4 cup sliced almonds
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp salt
  • 2 tbsp Splenda Brown Sugar Blend
  • 1/2 cup coconut oil melted
  • 1/4 cup Egg whites

Instructions

  • Preheat oven to 350F
  • Combine oats, brown sugar blend, almond slices, salt, cinnamon, nutmeg in a large mixing bowl and mix until combined.
  • Stir in coconut oil (melt for about 30s in the microwave) to flour mixture.
  • Stir in egg whites.
  • Spray muffin tin with EVOO spray until coated completely (make sure you get the top part of the muffin tins, too).
  • Evenly distribute mixture into the muffin tins.
  • With a small spoon, press the mixture to the bottom and gentle press the mixture upwards until you reach the close to the top of the muffin tin (see below picture).

Notes