Lil Miss Fitness Freak

"And though she be but little, she is fierce"


Sund-Wiches Do Come True

Hey Friends,

Random idea comin at you on this lovely Sunday. So I will say that I think I’m a pretty decent sammich maker. Well, I have never had bad feedback from my creations so that means I’m awesome right?

Anywho, I love making sandwiches for other people because really, like a salad, sammiches are really an endless, anything-goes type of food. If you like something, throw it on there. There are no limits to a sandwich and the more stacked it is, generally the more impressive it is in da mouth…and the belly.

Another thing I like about them?

You don’t need to make it super gluttonous to make it taste great. A super tall and show stopping sandwich can be made completely from wholesome ingredients and be both satisfying and healthy all at the same time.

So when it comes to making the perfect ‘wich, what are some of the rules?

Well, there are no rules like I mentioned before. You like something? Throw it on there. There are no borders.

So the point of this post then? Well, maybe I can give you are some tips on what I think adds to the nommness factor based on my sandwich making experience.


Rita leerrrvves her eggplant –> Toasted Rye Bread + Avocado + Healthy Breaded and  “fried” Eggplant + Tomato + Fried Egg

The number one thing I will say is that bread better be toasty!

Crunchy Factor #1!

Toast it, throw in a pan, broil it, panini that **it. Whatever you do just don’t leave it soft. That just ain’t right.

What about if you don’t want bread?

Not to worry I have you covered.

~Sweet tater or other starchy veggie ‘bun’

~Thick green wraps (collards or chard leaves work best IMO)

~DIY buns like the awesome gluten-free, paleo english muffins from Arman

~Homemade pancakes or waffles make amazing buns as well.

More Crunch factors?

Crunch is a major help for mouth-feel. Other then the bread, I don’t think too much crunch is a good thing so perhaps one raw thing of two, but don’t go crazy and do the whole thing crunchy or thats too much.

IMO them raw, vegan sammiches just don’t do it for me. Cold and overly hard…

Pick your crunchies

~Sprouts (omega’s anyone?)

~Lettuces (spinach, spring mix, cabbage-slaw for a thai inspired sammich)

~Crunchy bacon if that’s your thing

~Crunchy coating on something (healthy ‘fried’ eggplant or an almond or oat/flax meal coated chicken)

Healthy Fried Eggplant –> heat a lil bit of coconut oil in a pan on medium/high. Slice an eggplant fairly thin. Dip in an egg or white white wash and then dip in a mixture of breadcrumbs or mix of gluten free oats/flax for GF option + some optional parmesan cheese. Place in the hot pan and let it cook until crispy. Flip and then remove when done. If they are still looking a bit raw due to thickness, toss in the toaster oven at 400 and roast until cooked through. 

~Veggie chips. I like to make zucchini chips by tossing slices of zucchini in some olive oil and a touch of pink salt and roasting them off at 400 degrees until crispy (flip once).

Okay now you need something melty…


Sammich fit for a workin’ man (aka my Daddy)–> Toasted Italian Baguette + Melted Cheddar + Home Roasted Tomatoes + Chicken + Sprouts + Spring Mix + Mustard.

Melty is just appealing and although you can do cheese, you can also have other melty things be just as exciting (see you dairy-free friends, I gotcha covered too ;-))

Melty Goodness factors

~Cheese obviously. Go with something different and try out Brie + Caramelized Apple or Pear. OR Cheddar + Green Apple +Turkey

~Roasted watery vegetables –> Roasted tomatoes do the trick nicely

~Peanut Butter if you’re going sweet…


Bring on the pancake ‘buns’ and melty peanutty goodness. Link 

…Throw in sautéed banana for another top up to the melty goodness factor.

Okay Something Protein-y..

A sammich has to have some staying power right? There are the obvious meats and such but here are some twists and maybe some protein ideas you may not have thought about:

~Smoked Salmon –> Fresh! Pair this with Avocado + Sprouts + Spinach + A homemade greek yogurt + cucumber spread.

~Beans –> Vegan Option! Make a spread out of chickpeas, white beans, etc and then add some roasted veggies like the wrap below.

~Shrimp –> Yes even shellfish can be put in a sammich. A healthier version of a Po’boy if you will.

Last but not least

A Sauce of Sorts..

A sandwich just isn’t a sandwich if it’s dry. So, there are your BORING… condiments like mustard, ketchup and maybe BBQ sauce, but what about things that are more fun eh?

~A Yolky Egg–> How awesome is it when you press that baby down and the yolk gushes out?

~Avocado –> Duh.

~Hummus –> People underutilize this glorious and vegan spread. Try more then just the basic hummus variety. Sundried Tomato hummus with an italian-style creation. Olive hummus for a greek version. Or…

~Pesto –> Basil Pesto is absolutely amazing, but there are other great ones out there as well.

~Tzatziki –> Going Greek?

~Cranberry Sauce –> Make it homemade and add it with Turkey to feel like Christmas all year ’round.

~Peanut Butter…? Apparently it’s a ‘thing’ now to put peanut butter on your burgers. Interesting…

So yeah, now that you’re bursting with ideas, go make your fine self a sandwich and report back with your creation 😉

Oh and we don’t discriminate here on Lil Miss Fitness Freak


Lettuce Cup + Miss Dash Extra Spicy Haddock + Brown Rice Mixture (brown rice + Mushrooms + Onion) + Sprouts + Spinach + Waterfall of Mustard

Spicy fish tacos with brown rice (fish burrito?) and all the mustard count too.

Hope you had a great weekend all and enjoy the long May-24 weekend!



Eggs, Eggs And Moooe Eggs.


My Friends, this is a random post comin’ at you all thanks to my Dad’s breakfast plate.

I challenged myself to make him a new style of eggs every single morning this past week, and I think I may have done it. You see, he loves his eggs and although he would be perfectly content eating scrambled egg whites every day of his life, I decided to be annoying and give him his precious eggs in a different form. He may or may not have finally complained this morning that he really just loves the taste of his eggs plain…


….I can’t blame him though because if someone were to try and take over my oatmeal I might put up quite the fuss. We just like what we like around here.

But he let me be creative for as long as he was willing to stand it and so I came here to bring you some ideas on what to do with the simple egg.

Of course, if you’re in the same boat and just like them plain and simple and then by all means enjoy them in their purest form, but for those that are looking for something a lil different, he are some ideas for you.

You can scramble your eggs with a lil milk and perhaps cheese if you’re feelin extra special.


Here are the steps on the ‘perfect scrambled eggs’ 

Or you can do fried eggs with a runny yolk on a sammich…


Or even better, make it a bagel-wich


My Dad’s had a runny egg + sautéed tomatoes + mushrooms + onions + Cheddar

Even better still is doing open face with them fancy shmancy ingredients.


Smoked Salmon, Avocado and Runny Egg toast. Find here

This one I didn’t do for my Dad for a few reasons:

1 He won’t go near fish of any kind with a 4 foot pole.

2 He would ask me where the second piece of bread is. #CarbaholicAlert

3 He’s against anything green and mushy. Please don’t be offended beautiful avocado, he’s just weird. I still love you.

You can also bake your eggs into things…

Like potato skins


Find this recipe here. It is very similar to what I did. I wrapped the potato in foil and baked until it was tender then scooped out the inside and placed the egg inside. I threw some green onion on top with black pepper and baked it until the egg was set and then sprinkled it with his shaker parmesan cheese. 

…Or peppers


My Dad’s breakfast this morning was a egg baked into a green pepper with homemade hashbrowns. For the pepper, I just cut away about a third of a large pepper and took the inside membranes + seeds out and cracked an egg inside. I baked it covered with foil at 400 degrees until the egg was cooked. No runny yolk, but I’m sure you can get one, I just wanted to make sure the whites were fully cooked or my Dad would have refused to eat it lol. 

I turned them into a pizza omelette


Recycled picture of my pizza omelettes. Simply throw some egg whites and pizza spices in a pan (one medium low heat) and let them cook slightly before topping with all your favourite toppings. Cover it and let it fully cook through. Finally, crack an egg right in the middle and cover again until the egg is just cooked enough so that you get that runny yolk I failed to get in the picture above. 

Or you could just do a basic omelette

But who really wants to be basic? Ever made a baked omelette?


Greek Salad Omelette found here.

So I think I did pretty well for switchin things up. He did like them, he just wants to go back to his routine eggs for a lil bit. A few other ways you can do eggs, which I didn’t try for my Dad because, like I said, he wants to taste his eggs, are:



Breakfast Burritos.

Egg Muffins.

So yes eggs are simple, easy and healthy ingredients to work with but they don’t have to taste boring at all. Switch it up and try any of these ways to enjoy this wonderful, wholesome food.

What is your favourite way to eat eggs?

What is your favourite breakfast items? You know it’s all oat gains over here.



A Week Of Locality

Hey Friends!

I have seen a few roundups of recipes lately featuring this months local produce. I don’t know about you, but I love being able to take advantage of local and in season produce for a few reasons:

  1. I like to support the community farmers
  2. It tastes better. It honestly does.
  3. You lower your ecological footprint. My veggies don’t need to a plane to get to my plate. I’m perfectly content with someone picking it for me. I ain’t afraid of germs. 😉
  4. We are drawn to things in season. Do you find that foods that happen to be in season look really appealing to you? There are some thoughts that we tend to crave things that are in season because they are what our bodies are intended to eat at that time + our body may recognize that they would have more nutrients still left in them as they are fresher (rather then being transported across the globe to reach you)

What are your thoughts?

Do you like eating local?

Do you like going to and/or attend your cities local markets?

As I mentioned, I have seen a ton of these recipe roundups (like this one for all my vegetarian readers out there) and so I decided I would jump on that bandwagon and do my own that showcased recipe inspiration for whatever dietary lifestyle you like to follow.

Before I get to those, what’s in season here in the Greater Toronto Area in May?

In SeasonPicMonkey CollageWow looks like Christmas. All dem reds and greens.

So yeah, slim pickings right now, but hey, Spring is slow to start so our produce is slow to really get crazy too.

Now onto the recipes. I hope you enjoy! 🙂

Here’s to a week of dinner ideas.

Startin your week with something fresh and vegetarian. Meatless Mondays if you will.

Risotto tight- Blog 1338

Spring Risotto with Poached Egg. This recipe can be made vegan by removing the egg. If you don’t do dairy or just butter in general, use some coconut oil for sauteing the vegetables. Light but bursting with flavour, this risotto is glowing with spring colours.

Springy Features: Asparagus, herbs and greens.

After some vegetable lovin, them Paleo folks need a lil more meat on their Tuesday.

Vermont pork tenderloin with fiddleheads made by Chef Shawn Calley

Vermont Pork Tenderloin with Fiddleheads. These funky shaped lil fiddleheads are highlighted alongside some good ol’ meat for them carnivore folks.

*Remove beans from the recipe and swap butter for grassfed ghee or coconut oil to make paleo*

Springy Features: Fiddleheads. You can also add some greens and fresh herbs to the succotash as well.

Warming Wednesday up with something light and gluten Free.

Poached Cod in Spring Vegetable BrothPoached Cod In Spring Vegetable Broth. This would make a great light dinner or lunch that highlights the freshness of the vegetables in season.

Springy Features: Asparagus. You could easily throw in things like greens.

Think Red on your Thursday.

Roasted Beet Noodles with Pesto and Baby Kale

 Roasted Beet Noodles with Pesto and Baby Kale. This would make a fun, colourful and light appetizer. Ever had bright red noodles before?

Springy Features: Beets, herbs and greens.

This one is a double feature. Didn’t think I would leave you with just a lil salad for your dinner would ya?

Screen shot 2015-05-07 at 9.46.12 PMSauteed Scallops with Peas and Rhubarb-Radish Relish. You all know my love for scallops so here is a fresh version of these gems of the sea that filled with many spring ingredients. Look at them colours!

Springy Features: Rhubarb, herbs, greens and radishes.

Fridays are for pizza no?

What about a low FODMAP pizza?

Spring Veggie Polenta Pizza. Pizza! If you are cautious as to which cheeses you use (use FODMAP approved or forgo the cheese and use nutritional yeast for a cheesy note) then this dish is totally gut friendly. Gluten free and can use a variety of local ingredients for your toppings.

Springy Features: Asparagus, optional herbs and greens.

Saturday Dinner with the Kiddos.

For all of the parents out there with picky eaters, this fun dish may help sneak some seasonal veggies into your lil ones.

Blueberry Beet Pancakes. Everyone loves a good “brinner” or breakfast for dinner and what kid would be able to say no to pancakes? Let alone pancakes that are fushia! So they are happy because they are eating pancakes (which they wouldn’t taste the beety flavour, they simply add a natural sweetness) but you are happy because they are getting full of antioxidants. All in a days work.

Springy Features: Beets. You could make a strawberry rhubarb compote for the top for a more seasonal topper. Simply bring chopped strawberries and rhubarb and a lil bit of water to a boil and let simmer until the fruit breaks down. Sweeten if you choose and if you like it a bit thicker, add a tsp or two of chia seeds as a natural jell-ification method.

Sunday Fundays.

I had to leave you with at least one dessert. Of course, it’s a healthy-ish dessert. 😉

Ginger Oat Cookie & Strawberry Swirl Ice Cream Sammies | happy hearted kitchen

Ginger Oat Cookie Ice Cream Sandwiches. It’s getting warmer here and there and how cute would these ice cream sammiches be as a way of cooling off? Simply swap the strawberry ice cream with this rhubarb one to get some seasonal produce into this gluten free treat.

Springy Features: Rhubarb and optional beet juice for colour.

Well there you have it friends. One full week of eating locally at dinner. Soon enough we will have much more to work with and that’s when seasonal cooking really gets to shine.

I hope you enjoyed this post and recipe round up. Thanks to all the great bloggers for their recipes.

Favourite seasonal produce item?

Do you like rhubarb?

Ever tried a fiddlehead?



7AM Workouts Calls For Cakes…

Patty Cakes Patty Cakes….

IMG_7309No oatmeal for breaky!?!? Say WHAT?

I swear I’m healing.

Trust me, I would be perfectly happy with having my oats every morning without fail. Yes, the idea of pancakes appeals to me. Yes Instagram makes me crave them often. Yes they are tasty, but to be honest, they disappear too fast so I often feel slightly underwhelmed or like I ate nothing.

Apparently if something doesn’t take me 20 minutes to eat, I haven’t eaten. #IHazIssues

I believe that is the reason why I tend to feel as if they don’t fuel me as well during my workouts as my zoats.

Sometime though, as much as you try to pre-prep your oatmeal, when you are short on time and are particular about how your oatmeal is prepared and eaten, you run out of time.

Enter zee cakes.

Make the night before and just reheat in the morning. Easy Peasy.


I just make tasty pancakes I say. Well, I make healthy protein pancakes that are tasty.

I cannot vouch for normal pancakes because I have never made a normal pancake.

Weird eh?

Anywho, I made these last night to have when my alarm went off at 5:30am this morning and they were quite good even though my syrup ran dry and only gave up a measly teaspoon.

Oh well, maybe that was its way of saying your tummy is not ready for #ChemicalFarms yet. Ooopps.

So I’m rambling. What else is new? I will stop and say, if you want some tasty protein pancakes go make these and enjoy having your cakes and eating them too.

Banana Studded Protein Pancakes

Serves 1

Dry Ingredients

  • 1/2 cup gluten free oats
  • 1/2 scoop protein powder (I used Diesel whey in chocolate peanut butter)
  • 1 tbsp coconut flour
  • 1 tsp  chia seeds

Wet Ingredients:

  • 1 egg white (2 tbsp liquid egg whites)
  • 1/4 cup of unsweetened almond milk plus more if needed to make a thick (spreadable batter, not pourable)
  • 1 tsp baking powder
  • 1/2 tsp vanilla extract
  • Pinch of pink salt and cinnamon


  • 50g banana (or more, whatever you like)
  • Whatever else you desire.

Directions: Grind the oats into a flour. Add all of the rest of the dry and mix. Add your wet (except the almond milk). Add the almond milk and then enough to get a thick batter. Let that sit for at least 20 minutes to let the coconut flour and chai soak up some of the liquids. When you are ready to cook them, add more milk/water to your batter to once again make a thick batter. Preheat a pan with spray or some oil on medium-low to medium heat (cook low and slow!) and spoon out some batter onto the pan and shape it into a circle. Slice some of your banana and place on the pancake. Flip once the bottom is firm and starting to lift off the pan (these won’t bubble). Let the other side cook and then do the rest of the batter the same way.

Top your patty cakes with what ever you like. I did raw cashew butter, the left over Walden Farms sugar-free syrup and a sprinkle of cinnamon.

IMG_7302If you happen to care, the macros for my stack were…

Calories: 364

Fat: 10g

Carbohydrates: 46g

Protein: 26g

Fiber: 9g

Sugar: 8g (all from the banana and coconut flour)

Lots of good carbohydrates and protein give me energy, plus fibre and healthy fats to keep that fuel pumpin for my 2 hour chest workout.


Favourite pancake toppings?

Do you have troubles eating small things?



Turkey Day Tips

Hey guys!

So I started writing this post Thursday night after my midterm (night class one) to wind down afterwards, but I obviously feel asleep before it was posted. Oooops. Anyways, I’m happy to report that I think I worried too much about it because it was preeeety easy peasy. I ain’t mad at that.

..Hope not…

Overall it’s been a busy week over here school wise. Midterm season has begun and although I only had one this week, I had a bunch of other assignments to fill my void

Oh hey food microbiology pathogen growth assignment due Sunday night…Oh and thanks Courselink for failing me and not letting me submit it. After a minor freak out, call to the help desk and email with said assignment attached, to my prof. Things were zen once again.

Although you lost half your hair on Sunday night, that doesn’t mean you get a break

Monday Keyword assignment due for my first year course.

Lab to prepare my writeup and study for the lab quiz for on Tuesday.

Study for midterm.

Work away at a random online discussion assignment (yeah, there is such a thing as submitting a paper in an online group. Awkward.) that’s due Friday

Study for midterm

Write midterm.

Chatter and rant away to you guys…

You guys are the best listeners. 😀

So the point of this post

Gobble Gobble Day

ie. National ‘stuff yo face, unzip ya pants and fall asleep on the couch in a turkey coma’ day.


I have to say that I can’t understand this logic. Oh it’s Thanksgiving so I’m going to eat so much that I feel like sh**. As far as I’m concerned, there shouldn’t be a special occasion for binge eating.

Please do not read too much into that statement. I am not talking about those individuals who struggle with binge eating behaviours. No. I’m talking about the general public.

I look at it this way. Yes, there are treats and things that are specially prepared for holidays like this, so enjoy a piece of pumpkin pie of that’s yo thang. Have some gravy for taste testing purposes (ha jokes). Enjoy your Mom’s special homemade stuffing.

I have no issue with taking the day to enjoy what you love because maybe this day is the only day you will get your favourite pie.

Instead, what I do have an issue with is going into dinner knowing and accepting the fact that you are going to eat 1-2 extra plates of food, pushing yourself way past the point of uncomfortable.

Is that really necessary to enjoy the holiday?


So my next question is why does one feel the need to do this?

  • Are you not eating enough food daily?
  • Are you dieting?
  • Are you depriving yourself of something you have wanted for a while
  • Did you fast (ie not eat) all day in preparation for this dinner?

All of these are the complete wrong way to go about a special event that surrounds food. Why? They will all probably lead to a binge.

A very common thing is to eat very little during the day before the big dinner to ‘save your calories.’ This is a very poor outlook because you will be so hungry by the time dinner comes that you will eat everything in sight. The same thing goes for deprivation. If you have been craving something for weeks and finally have a taste of it you are more likely to go overboard on it.

So rather than having a piece for satisfaction, you end up eating half the pie, then perhaps going back for more later…

Eye’s bigger than your mouth lil guy?

Instead, don’t change your normal eating leading up to dinner. Eat to fuel your body as normal then once dinner comes around, have the things you want in moderation. That way, because you won’t be starving, you will be less likely over-stuff yourself or clear the dessert table because your body isn’t raging for food.

Make sense?

So that’s tip numero uno. Here are a few more tips on how to keep your pants on this Thanksgiving.

1.Take it easy on the drinks.

I have said this before, alcohol is just empty calories, In addition, due to it being toxic, your body has to deal with the alcohol first before food which can lead to weight gain. Obviously one night of one too many drinks is not going to cause you gain weight, but hey, where do you want your calories to come from this holiday season, yummy food that comes around once a year or a drink you can have any time?

Health tip: Enjoy your favourite pumpkin spiced drink


Choose drink or dessert. Not both.


There’s always pumpkin spiced tea.

2. Pick your indulgences.

If you’re all about YOLO’in then skip on ahead, but I think it’s a good idea to pick one or two things you will indulge in and save the rest of your plate for healthier and more nutritious options. Example, you love Grandma’s apple pie. Then go ahead, have your pie, and in exchange, go easy on the richer options for dinner.

If you really love a big ol’ spoonful of gravy then perhaps go easy on the dark meat or remove some of the skin to lighten the load a bit.

3. Where dem veggies at?

Fill a good half of your plate with non-starchy vegetables. Whether that be the steamed or boiled variety or a nice salad, this will ensure you get some micro nutrients in your meal and allow some wiggle room for other indulgences to share the other half of the plate. The fiber and water content also helps to signal satiety in your belly, so they will help to control how much you eat.

4. Eat slowly.

Enjoy the social company. This way, you will give your body enough time to signal to your brain that you are satisfied. If you’re beginning to feel full, you will probably skip that next feedbag (as my Uncle Gary says) as you gotta have room for dessert right?

5. Bring a healthy side dish.

If there is the option of bringing something to help the host out, bring a side dish that is nourishing, filled with vegetables and tasty. Not only will you gain points for helping out, but you will definitely have a healthy option to add to your plate at dinner. Need some ideas? Check out some of these guys…

Apple Harvest Salad

Apple Harvest Salad ~ Life Made Simple

Taking full advantage of the harvest vegetables.

Kale, Butternut Squash and Dried Cranberry Quinoa ~ Repurposed Life

garlic mashed potatoes with Greek yogurt

Mashed potatoes that are still creamy without all of the butter. Bonus: Added protein from the yogurt!

Roasted Garlic Greek Yogurt Smashed Potatoes ~Running To The Kitchen

use 4 v2

Everyone loves a good dip. Make yours nutritious and festive!

Rosemary Pumpkin Hummus ~ Running To The Kitchen

I would have thrown some good ol’ greens to highlight the many dark leafy lovelies that are in season, but those don’t transport or reheat well….

Okee guys the final, and most important, tip is…

6. Enjoy yourself!

It’s a holiday. You’re surrounded by family and/or friends. Don’t worry about the dinner and instead relax, socialize and have an amazing time. I didn’t post an extremely long list of restrictive tips because I really do believe you need to embrace what holidays are about and that is being stress free and having a good time with some good food and peeps (and/or pups ;-)).

For the day after….

If you did unintentionally go overboard and are feeling a lil bit heavier than normal, don’t go rushing to the gym to run on the treadmill for 3 hours. Instead, fit some exercise into you day, get lots of water into your system and enjoy a good bunch of veggie filled meals throughout the day to have something that is lighter on the system while delivering a nutritious punch. Perhaps make your first meal a nice green smoothie as something that will cleanse the system and get a big dose of green into your body first thing.

  • Fat and protein should not be optional in my opinion. Just having a fruit and veggie shake will spike your blood sugar and leave you feeling unsatisfied. Add a tbsp of nut butter or coconut oil for some healthy fats or some chia seeds for a thicker and omega 3 boosting shake. For protein, explore other options other than just protein powder like peanut flour if you can get your hands on some.
  • Watch those natural sugars. Have a fruit in there? Then there is no need for dates or honey or any other liquid sweetener in my opinion. If your palate just cannot take that, try liquid Stevia until you can eventually get away from any at all. Another option is to avoid the more bitter greens, like kale or beet greens, at first and go for more neutral ones. IE Spinach, chard and zucchini. I don’t recommend romaine lettuce or celery alone because they really don’t have many nutrients other than water in them.
  • Some optional boosters I would recommend would be chia seeds, wheatgrass (try only a lil bit at first as it’s STRONG) for some energy, apple cider vinegar for cleansing or cinnamon because it boosts your metabolism and it’s just plain awesome.

If I drank smoothies (I don’t because my stomach can’t handle too much liquid at once…makes me sick) I would totally rock something with peanut butter in it. Maybe add some peanut flour for my protein, mix of zucchini and chard for my greens, chia for some fiber, peanut butter for some fats, lucuma powder (superfood sweetener), cinnamon, some frozen berries to make it sweeter and like a PB and J, unsweetened almond milk for my base and tons of ice to make it thick like a milkshake or slurry.

Knowing me, I would probably eat it with a spoon and top it with baked Questbar bites. Cuz I’m cool like that.

I have no idea how that would taste. It could be a disaster BUT if anyone tries it out, let me know. 😀

Happy Friday and have an amazing Thanksgiving friends.

Stay tuned for the next post on some healthy ‘leftovers’ recipes!

What tip would you give for a healthier Thanksgiving?

What’s your favourite Thanksgiving dish, sweet or savory?



Those Old Family Recipes…

Hey Friends!

I have been wanting to post this recipe for a while as I really have been enjoying..or I should say RE-enjoying it…a lot these days. The reason that has been stopping me was simply that I haven’t gotten pictures that are decent enough for my liking but you know what…

I shouldn’t be obsessed with trying to get the best, most appealing pictures all the time right? I mean, I’m working with an iPhone here.

So I’m going to give you an old family favourite that I have ‘healthified’ a touch (it really wasn’t that bad to begin with, just the sodium for the most part) that is simple, fast and a one-pot meal. To all my students out there…

One pot wonders. I’m doing you a favour. 😉

Family recipes are great because not only do you know you already love them, but they also remind you of your childhood and I dunno about all of you, but that just makes me feel all warm and fuzzy.

What are some of your favourite old favourites?

So I’m bringing my family’s “Concoction” to the table. This was a meal that we always made following a holiday when we had tons of leftover turkey or chicken. Although, we did also make it all fresh too because we loved it so much and it really cooks itself for the most part.

20140803-213656-77816005.jpgI only recently started re-making this when I happened to notice another blogger using water chestnuts and those lil guys just always remind me of this meal so it was re-created and very much enjoyed. So much so that I have made it quite a few times since that first time.

Lots of great protein and healthy carbs while also having great flavour and a veggie punch!

FYI. I’m giving you a single serving here as that is how I have been making it lately BUT feel free to cook it in bulk as it keeps and reheats very well!

The Cross ‘Concoction’

Serves 1


  • 1/4 cup rice (I used a wild brown rice blend)
  • 1/2 cup no salt added stock or water (or a blend)
  • 80g pre-cooked chicken/turkey/meat of choice (or raw is just fine)
  • 30g sliced water chestnuts, no salt added
  • 40g snow peas, cut in half
  • 30g bamboo shoots, no salt added
  • 60g mushrooms
  • Handful or two of bean sprouts (Optional- I don’t add these anymore as I don’t do soy) OR other sprouts (I used alfalfa)
  • 1 green onion stock, chopped, whites and greens
  • Handful of spinach
  • Clove of garlic
  • tbsp or more of diced onion
  • 1/ tsp garlic powder
  • tsp of ginger powder
  • 1 tsp coconut seasoning (or another low sodium soy sauce alternative OR you can just use soy sauce). **can use more to taste**
  • Cracked black pepper and chili flakes to taste

Directions:   1⃣ heat a bit of coconut oil in a medium sized pot (one with a lid) on medium heat and add your onion and garlic and saute until golden and fragrant. 2⃣Add your water chestnuts, bamboo shoots and chopped mushrooms and sauté until the mushrooms are cooked. 3⃣Add your rice, meat, 1/2 cup liquid of choice, green onion, tsp (or to taste) of coconut seasoning or soy sauce alternative, ginger, garlic powder, cracked black pepper, and chili flakes to taste and bring to a boil. 5⃣ Once boiling, turn down to a simmer and pop a lid on it. 6⃣ Half way through (or later if you like them more crunchy) add your snow peas and bean sprouts if adding. 7⃣Let that simmer until all of the liquid is absorbed. Remove from heat and fluff with a fork and stir in some spinach. Pop the lid back on and let rest until the spinach is all wilted. Serve with sprouts or as is.

If you are using raw meat, simply cook that up with the garlic and onion until the meat is cooked through. Follow the rest of the directions as is.

20140803-213655-77815424.jpgIt’s quite yummy so if you test it out, let me know what you think!

Is there any meal that you used to love that you can’t stand anymore?




Hey Friends!

So I’m just here sippin away on my new Stash Orange Chocolate herbal tea (I almost always have a mug of tea at night before bed) and after making the man his own OIAJ for his breakfast tomorrow as he rushes out the door, it occurred to me that I have never touched on this easy-peasy, lemon-squeasy deliciousness.

So lets touch on that shall we! 😀

So you might first think to yourself….

What the heck is an OIAJ?

Oats In A Jar. Ahhh you gotta love Instagram #hashtag names

So yeah, basically, as the picture shows, it’s your good ol’ oatmeal but it”s put in an ALMOST empty (this is important!) jar of nut butter.

You then may ask me….

Why would I do that?

Why would I cook oatmeal, dirty up a pot, then proceed to put it in a jar to eat?

Doesn’t that make it harder to eat?!?

1. Because who wants to waste the lil bit of nut butter left in the jar? Not this girl. #NutButterAddict

I would hope, no pray, that you wouldn’t just toss this jar out!


2. If cooking your oatmeal stove top, this means you don’t have to dirty another dish (ie. bowl). You can just toss the jar when you are done. Sorry nuker’s, you still have a bowl to dirty up.

3. It’s convenient, ready-to-go when you need it and portable. Got an early class and just want to sleep in a bit? Take your breakfast with you.

4. Get yourself a long handled spoon and you are good to dig in. It’s a game to get in all those crevasses AND if you buy a crazy angled and weirdly shaped jar, well that ones on you. 😛

So last thing before I give up some OIAJ-porn from Instagram and a few recipes, I want to mention that you can have your OIAJ two ways.

1. Hot and Steamy. This would be my preferred way of eating them because the thought of eating oatmeal cold makes me shudder. Just make sure your jar is glass as we don’t wanna be eating leaching plastic and chemicals do we?

2. Classic “Overnight style.” Again, with overnight oats in a jar you can heat it up in the morning BUT the classic overnight oats is eaten straight out of the fridge and generally is not actually cooked. Instead, a hefty serve of yogurt is often added to the oats and the acids from the yogurt help to break down the oats enough giving the OIAJ a nice chewy texture that many love.

So, we will start with Hot and Steamy shall we…

Bring on the #FoodPorn! Thanks to my fellow Instagramer’s and food bloggers for your delicious treats! 😀

To start, here’s a basic recipe. This is the one I made tonight for the man using Bob’s Red Mill steel cut oats. You don’t have to use steel cut, I just wanted to show you some variety.

Banana Bread Eggy [Steelcut]OIAJ.

Serves 1

  • 1/4 cup steel cut oats
  • 3/4 cup water or milk of choice
  • 1 large egg or 1/4 cup liquid egg whites
  • 1/4 cup greek yogurt
  • 1/3-1/2 of a large banana, chopped
  • Cinnamon, spices and/or sweetener of choice to taste
  • Toppings of choice
  • 1 almost empty nut butter jar.

Directions: Add you oats an liqiud to a pot on the stove and bring to a boil. When bubbling, bring the heat down to a simmer and pop the lid on the oats. Let them cook until almost all of the water has been absorbed. Crack and quickly whisk your egg or egg whites into your oats. Throw in your banana and whisk that in as well. Once your oats have reached you desired consistency (add more liquid if you feel they are getting dry while adding your egg and banana), remove from the heat and add in your yogurt, spices and sweetener. Toss into your jar and add your toppings.

Toss in the fridge to eat in the morning OR demolish then and there!20140509-220754.jpgZee jar. He’s likes his Mighty Maple Peanut Butter and Co.

 Please NOTE that I waited for the oats to cool before putting them in this PLASTIC JAR.
20140509-220809.jpgToppings of choice. A slice of paleo banana bread, tsp of peanut butter and a drizzle of pure maple syrup.

Here’s another one of my own creations from a previous post..

Carob and Pistachio Eggy-Oats in a Chocolate Nut’s n’More Jar.
IMG_0296Apple Pie OIAJ. Kim @ The Coconut Diaries.
You can even do Waffles In A Jar (WIAJ). Thanks to Heather @ Kiss My Broccoli Blog.

And you don’t even need it to be a nut butter jar. You know what else comes in a jar?

045-1Proats in an almost empty jam jar. Debbie @ Accidentally Delish.

What about something chilled?

Let’s take a peek at the “Classic Overnight” OIAJ combos:

Here’s a basic recipe courtesy of Sarah over at The Sweet Life.

[Copied directly from her site]

Overnight Oats

1/3 cup rolled oats
1 heaping tsp chia seeds
1/3 cup plain vegan yogurt
1/3 cup nondairy milk
1/2 tsp vanilla

In a 6 ounce mason jar stir together the base ingredients until well combined. Add the remaining ingredients from the flavor options below and combine well. Cover and place in refrigerator overnight. In the morning, grab and go.

Enjoy cold.

*These will keep in the refrigerator for up to 3 days.

She gives a basic VEGAN recipe, which you can sub non-vegan alternatives if you wish, for cold overnight oats and some wonderful flavour pairings.

overnightClockwise from the far left: Chocolate Chip Cookie, Carrot Cake, Oatmeal Raisin Cookie, Banana Bread.
neopolitan OIAJ.jpgNeapolitan Vegan Overnight Oat Parfait. Angela @ Oh She Glows.

Peanut Butter and Jelly Overnight Oats. Michelle @ Peachy Palate.

Happy Friday Night Friends!

Do you like cold oats?

Ever had OIAJ?