Archives for posts with tag: healthy recipes

I just received these beautiful recipe cards from Life I Design in the mail.  If you’ve never heard of them make sure to click on the link.  Nicki Traikos is the artist behind the brand.  Whether you purchase a decorative pillow, mug, wall art or greeting card her artwork accents any room in your house and creates a peaceful environment.  Make sure to take a look at her shop for your next gift giving occasion.

Back to the recipe cards.I love the simple yet cheerful design Nicki came up with. It makes you actually  want to use recipe cards again. I don’t know about you but I hate having sheets and sheets of printed off recipes and I don’t particularly like having my laptop or iPad around while I’m baking. Recipe cards are easy to organize and don’t take up a lot of space which I need.  I LOVE to bake so these will certainly be filled up with baking recipes and I LOVE my sweets but of course only healthy options for this household. My youngest has a dairy and egg allergy so this is a perfect option to keep all of the recipes he can eat all in one place…and on pretty cards.  I recently shared this image on Instagram (don’t forget to follow me @trainfizzique) and informed my followers to stay tuned for the recipe I wrote on my first card.  So, here is that recipe.  It’s dairy and egg free and my youngest has been gobbling them up.  Scroll down for the full recipe from Oh She Glows.  


I tweaked the recipe a bit to our liking and for the ingredients I had in the house but if you’d like the full recipe from the website, click here.

Yields: 12 large muffins

Prep Time: 20 Minutes


  • 3/4 cup (190 mL) mashed ripe banana (about 2 medium)
  • 3/4 cup + 2 tablespoons (220 mL) unsweetened coconut milk
  • 1 teaspoon apple cider vinegar
  • 1/4 cup (60 mL) pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/4 cup (60 mL) coconut oil, melted
  • 2 cups (280 g) whole wheat flour
  • 4 tablespoons (40 to 60 g) natural cane sugar
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon baking soda
  • 1 1/4 cups (160 g) fresh blueberries


  1. Preheat oven to 350°F and grease a muffin tin.
  2. In a medium bowl, mash bananas and measure out 3/4 cup. If you have any leftover mashed banana you can freeze it for a smoothie.
  3. Place mashed banana into medium bowl along with the milk, vinegar, maple syrup, and vanilla. No need to stir it yet.
  4. Melt the coconut oil in a small pot over low heat. Set aside.
  5. In a large bowl, mix together the dry ingredients (flour, sugar, baking powder, cinnamon, salt, and baking soda).
  6. Stir coconut oil into the wet mixture. Pour wet ingredients onto the dry ingredients and stir until just combined.
  7. Gently fold in the blueberries, being sure not to overmix as this can result in dense muffins.
  8. Spoon a heaping 1/4 cup of batter into each muffin tin, filling each tin about 3/4 full (they will be almost full, but this is normal).
  9. Bake at 350°F for 23 to 27 minutes until a toothpick comes out clean.
  10. Cool in pan for 5 to 8 minutes and then transfer muffins to a cooling rack and cool for another 15 minutes.


Sweet indulgences don’t have to make you feel guilty.  You’ll definitely notice this muffin isn’t as sweet as the ones you would get from your local coffee shop.  Take some time out of your day to whip these up and if you’re one to grab a muffin on your way to work, this is a way healthier alternative.  Enjoy!

Have a Fit Day,


Just need to form these energy balls into better spheres and freeze and then they’re ready to eat. These are so delicious and packed full of superfoods and goodness. The secret superfood is spirulina.  It’s a blue green algae that is superior to typical plant protein. Check out the recipe from Meghan Telpner below.

I bought all of my ingredients at Natures Emporium (with a few that I already had from Bulk Barn.)

The raw cacao powder is from Giddy Yoyo. Anyone who knows me knows that I LOVE their products.

Thanks Meals that Matter for introducing me to these amaze-balls. Website coming soon.

Recipe here.


I have been meaning to make these muffins for quite some time from the Oh She Glows cookbook and I finally got around to making it.  With 2 kids it sometimes makes it a bit challenging to get any baking done which I absolutely love to do.  It’s therapeutic to me.

If you’re looking to make a healthy muffin here is a great option.  There’s flax, oats, raw honey and some other delicious ingredients.  I added chocolate chips to mine as well because my oldest son inspects his muffins to make sure there are some chips in there.  😉 The recipe only makes about 6 so if want more make sure to double the recipe.

After you’ve made these let me know how you like them.  We gobbled ours up!


We had a hectic night last night with our youngest waking up late for his feeding and then not being able to go back to sleep until 1:30am and our toddler falling asleep early (5:30pm) and waking up at 12:30am, coming into our youngest’s room and having a party making snow angels on the floor. Thank goodness they both slept straight from that point until this morning.

To energize (and because I didn’t have a lot of time this morning) I made a protein shake.

🔹1/4 organic 1% milk
🔹2 scoops arbonne chocolate protein powder
🔹1 banana
🔹1 cup spinach
🔹1 cup pineapple
🔹1 cup raspberries
🔹1/2 tsp chia seeds
🔹2 tbsp hemp seeds
🔹1 tbsp peanut butter

Add ice if you’re not using frozen fruit and like a cold shake. 


Homemade hummus (Jamie Oliver’s recipe)
Tastes so fresh and just like in the stores but healthier. 🙂

🔹1 can chickpeas (I took the casing off of them)
🔹1 garlic clove, crushed
🔹 2 tsp tahini (I left this out)
🔹1/2 tsp salt
🔹3 tbsp EVOO (Extra Virgin Olive Oil)
🔹1 1/4 tbsp lemon juice

Blend all ingredients (except the EVOO) together in a food processor and add 4 tbsp water or reserved liquid from the can. Once blended slowly add in the EVOO.

You can add paprika and coriander or parsley leaves to garnish if serving for a function. 


I enjoyed this omelette for dinner last night. I  breakfast food for dinner. Easy and quick to make.

  • 2 eggs
  • 1/4 cup organic milk
  • 6-8 grape tomatoes Cut into quarters
  • 3 pieces of asparagus cut
  • 1 tbsp feta cheese



The Spring issue of Fizzique Magazine is now available for download.  It can be viewed on your computer, mobile device, tablet or eReader.

Check out 5 butt lifting exercises for bikini season, 8 superfoods, recipes for your Easter meals, spring hair and makeup trends courtesy of The Alcove Hair Studio and an interview with Dr. Millar of Renew Integrative Health.

Thanks to PNTCreative for once again making our vision to come to life. For all of your creative needs (logos, branding, e-mail blasts, commercials, etc) contact Phil today.


Have a fit day!


I think it’s so cliché to buy your partner chocolates, flowers and conversation hearts….unless they like that of course.  So instead of doing what everyone else does why not spice it up with these tasty dishes (and by tasty dish I mean food, not yourself…..that would be considered dessert).  😉

Grilled Filet Mignon with Herb Butter and Texas Toast

Chicken Breasts with Mushroom Cream Sauce

Mini Molten Chocolate Cakes with Mocha Sauce

Almond and Lemon Crusted Fish with Spinach

Hot Fudge Pudding Cake

Oyster Stew (aphrodisiac)  =)

Whip up any of these awesome meals and you’ll be sure to have an exciting Valentine’s Day!  If anyone tries these recipes please leave a comment to let all of us know how it was.

Have a Fit Day!!

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