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Monday, 12 September 2016

Hemp seed Cinnamon Roll muffins

Hemp seed Cinnamon Roll muffins!

Breakfast on the weekends is fun for me, I love creating something new and yummy for the boys!  On Sunday I really wanted to make them cinnamon buns but I hadn't thought ahead to make the dough over night in the bread machine and I really didn't want to wait all morning for a fresh batch of dough to rise so I made these Cinnamon Roll muffins. The original recipe called for chopped pecans or walnuts in the topping but I was clean out of nuts so I decided to try using hemp seeds.  

I have a huge bag of hemp seeds from Costco so I figured it would be a great way to use them up plus add a whole lot of nutrition to these tasty little muffins!  

I wasn't sure how they would taste with the hemp seeds in place of pecans but I was pleasantly surprised. I even made a healthier version of the icing to top them with and the boys went wild to see icing on them!

Hemp Seed Cinnamon Roll Muffins


2 cups whole wheat flour
3 teaspoons baking powder
½ teaspoon sea salt
¼ cup honey
3 tablespoons softened coconut oil
1 egg
1 cup almond milk

Topping and Filling

1 cup coconut palm sugar, loosely packed
3 teaspoons ground cinnamon
1½ cups ground hemp seeds
3 tablespoons coconut oil


1/4 cup cream cheese, softened
1/4 cup honey
1/4 cup plain Greek yogurt
Splash of vanilla


Preheat oven to 400 degrees Fahrenheit. Generously grease a standard 12 cup muffin tin or line with muffin cups.
In a large bowl, sift together the dry ingredients. In a separate bowl, whisk together the wet ingredients until well combined. Make a well in the center of the flour mixture and add the egg mixture, stirring only until just combined.
Combine all the topping/filling ingredients. Gently fold half of the mixture into the muffin batter.
Spoon the muffin batter, about ¼ cup, into each muffin tin. Top with remaining hemp seed mixture. Bake at 400 degrees for 12 to 15 minutes, or until muffins spring back when pressed lightly. Remove from oven. Cool slightly, then transfer carefully to a wire rack.
Blend together all of the frosting ingredients. Drizzle over the top of the muffins and enjoy!!

Recipe Modified from Some the Wiser

Saturday, 10 September 2016

Chocolate Peanut Butter Balls

I have a wonderful not so healthy peanut butter pretzel ball recipe that I make for christmas time but these healthier Chocolate Peanut Butter Balls can be made any time of the year and if your following the Portion Fix they count as 1 Yellow and 1 Spoon!  Just one ball though, so take your one treat and store the rest in the freezer for another day!  

This recipe is from the Fixate cooking show on Beachbody on Demand and it's just too good not to share here!  I love that the cooking show also provides the written out recipe which you can print off and a grocery list for each of the recipes!  

The filling of these little balls has peanut butter, coconut flour, corn starch and maple Syrup! I used my own Homemade Peanut Butter which is a bit thicker than store bought peanut butter (but tastes way better) so I used the food processor to mix my batter and added a bit of hot water to it to make sure it all stuck together.  

Then I used my cookie scoop to form uniform sized balls and rolled them some more with my hands to make sure they were squished together enough.  It was nice to leave the bottom of each ball slightly flat so they didn't roll around on the pan. 

Once all of the balls were formed I then added a tooth pick into each one and refrigerated them for 20 minutes. 

I melted my chocolate and coconut oil in a bowl over a about 2 inches of water in a sauce pan, but you could also microwave to melt the chocolate.  Then I dipped each one into the chocolate making sure to completely cover each ball. 

After they were all covered I removed the tooth picks and covered over the holes with a little chocolate.  

Now it's time to wait!  Place your chocolate balls into the fridge or freezer for 1 hour or until chocolate is hardened.  Now it's time to pick the best looking one, store the rest and take a bite!  Enjoy!!

Chocolate Peanut Butter Balls


  • 1 cup all-natural smooth peanut butter
  • 1 Tbsp. cornstarch (preferably GMO-free)
  • ¾ cup coconut flour
  • 2 Tbsp. pure maple syrup
  • Hot water
  • 8 oz. semisweet chocolate, 62 percent cocoa or higher, chopped
  • 2 tsp. extra-virgin organic coconut oil, unrefined 


  • Line a large baking sheet with parchment paper
  • Combine Peanut Butter, Corn Starch, Coconut Flour and maple syrup in a large bowl, food processor or stand mixer.  Blend well until it becomes a uniform dough.  Add hot water as necessary to moisten it. 
  • Using clean hands, shape dough until 1 inch balls; place a toothpick into the center of each ball. Place on baking sheet and refrigerate for 20 minutes. 
  • While you wait for the balls to chill, fill a small sauce pan with 2 inches of water. Bring to a boil over high heat and reduce to low. 
  • Place a heat proof mixing bowl over the sauce pan.  Add Chocolate and coconut oil and stir for 2-3 minutes until melted. 
  • Remove balls from refrigerator.  Hold a ball by the toothpick and dip it into the chocolate, swirl it to completely coat or use a spoon to pour chocolate over the top of it.  Repeat with each of the balls, returning them to the baking sheet. 
  • Refrigerate for at least 1 hour or until chocolate has hardened.
  • Store in an air tight container in the fridge or freezer. 
Portion Fix Container count:  1 Yellow 1 Spoon
Calories per ball: 134

Sunday, 4 September 2016

Parmesan Herb Crusted Salmon

Crazy Good Salmon for dinner tonight with Parmesan herb crust on a bed of organic wild blend rice. I'll just leave some photos here.... but seriously make it because photos don't do it justice!!!  This recipe is super simple to make and FULL of Flavour!  

Just mix fresh chopped garlic, fresh chopped parsley and fresh grated parmesan into a bowl and set on top a partially cooked salmon filet.  Then let it bake a while longer until bubbly and golden brown! 

Parmesan Herb Crusted Salmon

Parmesan Herb Crusted Salmon


1 salmon filet
Parmesan Herb Crust:
3 cloves garlic, finely minced
¼ cup fresh chopped parsley
½ cup grated Parmesan cheese


Preheat oven to 425º F. Line rimmed baking sheet with parchment paper for easiest cleanup.

Place salmon, skin side down, onto lined baking sheet. Cover salmon with another piece of parchment paper. Bake salmon for 10 minutes. Remove from oven and remove top piece of parchment paper. 

Top with garlic, Parmesan and parsley mixture. Return to oven uncovered and allow to bake until registers 135º F when checked with an internal thermometer probe. 

The Parmesan cheese should have melted and lightly browned.

Allow to rest about 5 minutes and serve.

Portion Fix Containers: 1 Red, 1 Blue (If serving with rice measure out one yellow container)

Adapted from: Add a pinch blog

Thursday, 1 September 2016

FREE 3 Week Yoga Retreat Group

My FREE 3 Week virtual Yoga Retreat group featuring Beachbody ON DEMAND will begin on Monday, September 5th! 

This is yoga stripped down to the mat – no candles, no chanting, no OHMs, just the basics for those who have been interested in yoga but may be too intimidated to try it. Lead by 4 Yoga Experts, this program will teach you the basics and have you experiencing all the benefits of yoga in 21 classes, each 30 minutes or less. 

You have the opportunity to not only access dozens of fitness programs on Beachbody on Demand (BOD) but you will also be part of my exclusive test group for the New BOD Exclusive 3 Week Yoga Retreat! 


Step 1:  Click here to join the group.
Step 2: Make sure you create a Beachbody On Demand account so that you will have access to the yoga workouts!

3 Week Yoga Retreat is perfect if you’re new to the yoga mat, as this beginner yoga program will guide you through three weeks of basic yoga classes and help you feel less stressed, improve your flexibility, and increase your balance. The program doesn’t require any equipment (though a yoga mat, yoga block, and a strap are all helpful), and we’ve included a modifier for each of the moves to help ease you in.

3 Week Yoga Retreat makes the moves easy to understand and was designed so you can easily follow along. Beachbody did an extensive search to find four trainers that you’ll not only love, but who are also masters of the practice. This trusted team of four will guide you through each session with cueing so precise you could do the program blindfolded (not that we’d recommend that).

After completing one 30-minute or shorter class a day, you’ll have a deeper understanding of yoga by the end of 21 days. You’ll also have the confidence to hold your own in any yoga class!

Tuesday, 30 August 2016

Mexican Taco Lettuce Wraps

This Fixate recipe is a huge favorite in our family.  Fraser likes his in a whole wheat wrap mostly because it's easier for his tiny hands to manage; while the rest of us enjoy ours in lettuce wraps!  

The great thing about the Fixate Cookbook is that many of the recipes refer to other recipes within the book so you can make a meal plan around prepping an item like tomato sauce and use it for a few recipes through the week.  

Both boys started out with lettuce wraps but Frasers
changed to a whole wheat wrap after a couple spills.

This Mexican Taco Meat recipe is used for a few recipes the the cook book gives you a few suggestions on how you can use it and what container counts you would use.  Tonight we added black beans and corn to it and then topped it with a sprinkle of shredded white cheddar then added it on top lettuce wraps.  We all love it this was but I would also love it over some Zoodles or a bed of brown rice, I just love the freshness of the lettuce wrap.

FIXATE Mexican Taco Meat

Serves: 4 (approx. 1 1/4 cup each)
Prep Time: 20 min. 
Cooking Time: 26 min. 
Container Equivalents per serving: 2 Green, 1 Red, 1/2 Purple, 1 Tsp 


1 tsp. olive oil
1 medium onion, chopped
2 medium jalapeno peppers, seeds & finely chopped
2 cloves garlic, chopped
1 lb. raw ground 93% lean turkey breast
1 tsp. ground chipotle chili powder (or 1 1/2 tsp. chili powder) 
1 tsp. dried Mexican oregano leaves
1 dash sea salt 
1 1/2 cups Grandma's Tomato Sauce (recipe also in FIXATE) 
3 tbsp. all natural tomato pasta, no salt added 


1. Heat oil in large skillet over medium heat. 
2. Add onion and peppers, cook, stirring often for about 4-5 minuts, or until onion is translucent. 
3. Add garlic, cook, stirring often for 1 minute. Transfer onion mixture to a medium bowl, set aside. 
4. Add turkey to the same skillet, cook over medium heat, stirring often to break up the turkey, for 8-10 minutes or until the turkey is no longer pink. 
5. Season with chili powder, oregano and salt. 
6. Add onion mixture, tomato paste and Grandma's Tomato Sauce. Mix well. Reduce heat to medium-low, gently boil stirring often, for 8-10 minutes, or until most of the liquid evaporates. 

Serving Suggestions

(For one serving of taco meat) 

Serve with 2 corn tortillas, 1 cup shredded lettuce and 2 tbsp. Homemade Salsa (recipe also in FIXATE
Containers: 2 green, 1 yellow, 1 red, 1/2 purple, 1 tbsp

Serve over 1 cup Zoodles (recipe also in FIXATE) 
Containers: 3 1/2 green, 1 red, 1/2 purple, 1 tbsp 

Serve over 1 cup cooked quinoa 
Containers: 2 green, 2 yellow, 1 red, 1/2 purple, 1 tbsp

Serve inside 2 large romaine lettuce leaves
Containers: 3 green, 1 red, 1/2 purple, 1 tbsp 

Monday, 29 August 2016

Breakfast Quesadillas

I am always looking for breakfast ideas I can prep ahead and take to work with me.  Often I'll make my Baked Oatmeal or overnight oats but this weekend I made Breakfast Quesadillas and prepped an extra for work on Monday.  

I love making egg scrambles on the weekends or days when I'm home from the office for my breakfast but it's more difficult to make the time on work days to make a hot breakfast and eat it before I go.  So I decided to give these Quesadillas a go.  

The were easily heated up in the toaster oven on the toast setting or bake setting; either would work well.  I heated them until slightly crispy and cheese is bubbling again.  These Breakfast Quesadillas made for a rare hot and cheesy breakfast in the office!  YUM!  The only thing that could have made these better was if I had brought a little salsa with me too.  Next time :)

Breakfast Quesadillas
Total Time: 30 min.
Prep Time: 15 min.
Cooking Time: 15 min.
Yield: 2 servings, 1 quesadilla each
Portion Fix Container Count:  1 Yellow, 1 Green, 1 Red, 1 Blue
1 tsp. olive oil
1 portobello mushroom, chopped
1 medium Orange (or red) bell pepper, chopped
4 large eggs, lightly beaten
2 whole wheat tortillas
½ cup shredded cheddar cheese
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add mushroom and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until peppers are slightly soft. Reduce heat to medium-low.
3. Add eggs; cook, stirring frequently, for 4 to 5 minutes, or until eggs are set. Remove from heat.
4. Top each tortilla evenly with egg mixture and cheese.
5. Fold each tortilla in half; cook in medium nonstick skillet over medium-high heat, for 4 to 5 minutes, turning once, until cheese is melted and tortilla is golden brown.
Tip: You can cook quesadillas you are going to eat or serve, and you can tightly wrap the others and refrigerate for 3 to 4 days (or freeze them). This is a great way to have breakfasts prepared in advance. 

Friday, 26 August 2016

12 Easy Ways to get your 10,000 steps in

So many of us have fitness trackers now, it's really a huge and common thing to have one!  I have had a fitbit for 2 years and upgraded to a fitbit Charge HR a little over a year ago so that I could monitor my heart rate during workouts as steps aren't always tracked well with programs like PiYo or went lifting weights in Hammer and Chisel. I love it and with the updates it just gets better and better for keeping me motivated to get up from my desk and move more consistently through the day.  

Lately I've been following the Country Heat program and I've gotta tell you I seriously rack up the steps when I'm doing that 30 minute workout! So even on days when I'm not as good with getting up and walking consistently through the day I usually hit my 10,000 steps very easily once I've done my workout.  And gosh is it a ton more fun that standing in place walking at the end of the night trying to meet my goal or pass someone else in one of the challenges!  *wink wink

Here are 12 easy ways you can get more steps each day 

1. Get a dog. Nothing will get you out of the house faster than a puppy that needs to do some business. If you have a dog like ours however you might find yourself dragging him or her out of the house!  Our little wiener dog isn't and eager walker but once she is out on the leash she is a great partner. 
2. Take the stairs. At work, at the mall, at the train station, anywhere. If you wear a fitness tracker, like the Fitbit Charge HR I have you’ll score both steps and flights.
3. Take a moving break. During your lunch break, go on a 15-minute walk around the block. Not only will you get your steps in, but you may feel more focused at work. And remember to get up frequently during the day, not just at lunch. I know my fitness tracker now encourages me to get 250 steps per hour for 9 hours of the day. 
4. Park far away. Every couple of hundred steps walking to or from your car adds up quickly. Heading to Target?  Park as far away as you can, not only will the spot be easier to pull into but if you park at the back of the parking lot, you’ll help save your car from dings and dents too.

5. Take the long way. When you’re at work and need to go to the restroom, skip the closest one and take a detour. Hit the stairs and use one on a different floor, or just take the longest route there. The same goes for doing errands (on foot) or strolling to a friend’s house.
6. Get off the bus or train one (or two) stops early. If you take the bus why not get off a few stops early, log a few extra steps and enjoy some fresh air. 
7. Play with your kids. Hide and seek or a game of Tag can take a lot of steps and be a lot of fun too!

8. Walk and talk. Take your business calls on the go, or skip the conference room and have walking meetings with your colleagues.
9. Don’t fast forward your DVR. The next time you binge-watch “The Walking Dead,” don’t fast forward through the commercials. Stand up and march in place or pick stuff up around the house until the zombies get walking again.
10. Drink up. All of those trips to the water cooler at work—and the restroom—will make a big dent in your day’s step total.
11. Go on a walking date. It’s a kind of a throwback, but there’s something charming about taking a stroll, especially a sunset one, with your hubby!  Gord and I go for walk dates at lunch time most days and it's a great way to catch up and make plans for the rest of the day or week too!
12. Take extra trips. When unloading grocery bags from the car or carrying laundry to the bedroom, it’s tempting to try to take as few trips as possible. Instead, try taking one more trip than you absolutely have to.
Which one of the above tips will you implement today?

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