Tuesday, 19 August 2014


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Friday, 8 February 2013

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Monday, 21 January 2013

Protein Apple Crisp

Just like the classic favourite only now it's all cleaned up and packed with protein.  You can peel apples if you prefer, however I like to leave the peel on.  There is a lot of good nutrition found in the peel of apples!

Preheat oven to 350 degrees.

In an 8x8 dish combine:
3 cups of diced apple; toss in a splash of lemon juice to prevent from browning (2 large apples or 3 small/medium apples)
3 Tbsp brown sugar substitute (like splenda or sugar twin)
1/2 tsp cinnamon.

Toss mixture until apples are evenly coated.  If you like your apples a little softer, cover with tinfoil and bake for 10 minutes.  If you like your apples to be a little less soft, then skip this step.

Next, start preparing your "crisp" topping.

In a medium sized bowl mix together:
1 cup rolled oats
2 scoops vanilla protein powder
1/2 tsp cinnamon.
Optional: 2 tbsp flax meal
**The protein powder I use is particularly sweet.  If your protein isn't sweet, consider adding 3-4 tbsp of brown sugar substitute to sweeten up this dessert**

In a small dish combine:
1/3 cup honey
1 tbsp molasses
Microwave for 30 seconds; until honey mixture is warm and runny.

Stir honey mixture into oat mixture until well mixed and oats are evenly coated.  Spread evenly over top of apples and continue to bake (uncovered) for an additional 20-25 minutes; until topping starts to turn golden brown.

Let apple crisp cool slightly and serve warm.  If you like ice cream with your apple crisp and feel like indulging just a little top with a scoop of fat free vanilla frozen yogurt.

Tuesday, 1 January 2013

Chocolate Crepes

Protein crepes are pretty common in the fitness/healthy eating worlds. You can find recipes and versions all over the place.  I'm not claiming to be the inventor of protein crepes, I just want to share with you all  some of my favourite protein snacks because hey, not everyone has been at this forever and might not know about some of these tasty treats!

Protein crepes; Incredibly simple, very versatile, and oh so yummy!

Start with 1/3 cup of egg whites and one scoop of protein powder.  I like to use chocolate for my crepes but any flavour you have works well.  Whisk this together well, add a pinch of cinnamon if you choose and that's it!

Add a little olive oil to a well heated pan (medium heat) and pour in your crepe batter.  I like to swirl my pan around to spread my mixture and be sure the crepe cooks evenly.  Let your crepe cook all the way through before flipping (kinda like an omelette).  This takes about a minute.  Flip and let cook on the other side for only 10-15 seconds.

Now is the fun part! Fill your crepe with whatever you like!  Tonight I chose to fill mine with peanut butter, half a banana, strawberries and blueberries.  I also like to top with fat free whipped cream but didn't have any.  This is also a good place to use protein "syrup" to drizzle over your dessert.  

Closer to a competition I will still eat these crepes but will usually spread just a tbsp of PB on top. 

Wednesday, 12 December 2012

Protein Princess Tip: Eliminate Shaker Smell

Ok, so this post isn't related to cooking with protein or recipes, however it is a good piece of advice that I was encouraged to share after speaking with a friend today.

So we all know that smell, right?  For some reason, whatever happens in that shaker bottle when we are done with it, if it isn't washed right away it smells like death.  And after time, the smell just seems to stick to the bottle no matter how many times you wash it.  Don't throw out anymore bottles!  There is an incredibly simple solution to this.  Fill the bottle with warm water, squirt in a dose of vinegar (a few tbsp will do) and let it sit for a little bit.  When you rinse your bottle, it should be smelling like new again! How many dollars have been wasted throwing away smelly shakers?  Don't waste no more money throwing them out.... now you only need to remember not to lose them! :)

Tuesday, 11 December 2012

Order Form

Thanks everyone for the continued support!  I am loving all the positive feedback and am overwhelmed by the number of orders I have received!  Please use the order form located on the right of the page to place orders from here on out.  At this time I am accepting cash or email money transfers only.  I am currently in the process of setting up PayPal to make ordering easier for you!!

Thanks again!!



Sunday, 9 December 2012

Cranberry and Almond Gingerbread Biscotti

Enjoy this biscotti with a friend over a nice cup of tea or coffee.  
Excellent idea for a Holiday gift! :)

It's that time of year! When the smell of gingerbread fills your house and the wet, cold air outside makes us want to snuggle down with a hot cup of something and a little something sweet with warm flavours of ginger and cinnamon.

This biscotti is a protein power house and full of great nutrition compared to 'normal' cookies  Made with quinoa flour and protein powder, no added refined sugar or fats, it's as healthy as it is satisfying!

Preheat oven to 300 degrees and line a baking sheet with parchment paper.

1 and 1/2 cup of quinoa flour
2 scoops vanilla protein powder
1/4 tsp salt
1 tsp baking powder
1 and 1/4 tsp ginger
1 and 1/4 tsp cinnamon
handful chopped almond
handful dried cranberries

1/2 cup of brown sugar substitute (Splenda, Sugar twin, etc)
1/4 cup molasses
2 eggs
2 tsp vanilla extract

In a medium bowl, whisk together first 6 ingredients.  Stir in almonds and cranberries.

In a larger bowl, whisk together eggs, molasses, sugar substitute, and vanilla.  Combine the dry ingredients with the wet mixture and stir together until well combined.  Place mixture onto cookie sheet and form into a slightly flattened log shape.  Bake for 30 minutes, removed from oven and let cool slightly on a cooling rack.

When log is cool enough to handle, slice biscotti into 1/4-1/2 inch pieces, line off on cookie tray, cut side down and put back into oven for another 10 minutes.  Turn cookies and continue to cook for an additional 5 minutes.  Place biscotti back onto cooling rack to cool.  The will crisp as they cool off.