Tropical Burst Smoothie

Smoothies are a great option for breakfast, a snack or as a way to get in those oh so important veggies and fruits. This one has a bright and delicious flavour, sure to please any palette. Ingredients  1 chopped banana  1 cup mixed berries (fresh or frozen)  1/2 fresh orange 2 basil leaves  1/2 cup Greek or Coconut yogurt  3/4  cup coconut milk (or liquid of choice)  ** A few ice cubes if fruit is all fresh and you prefer your smoothie a little colder** Directions Mix all ingredients in a blender until completely smooth. Pour, sip and...

Manitoba Bison Sausage Scrambled Egg Hash

This delicious breakfast meal highlights Manitoba bison sausage. It’s perfect for a weekend breakfast or brunch.  Food Photography: BreeAnn Merritt Photography  You will need…  1/4 small white onion diced  1/2 large red pepper sliced  10 baby potatoes  1/2 cup low fat cheddar cheese  2 eggs  2 bison sausages sliced   2 Tbsp canola  2 cups of water  1 tsp oregano  salt and pepper to taste  Prepare the Hash…  In a small pot bring about 2 cups of water to a boil and add potatoes to cook. In a small bowl crack eggs, add a pinch of salt and pepper, then scramble the eggs and set them aide. In a large frying pan add oil and bring it to a medium/high heat. Add onions and peppers and let cook for 1-2 minutes. Add sausage and cook for 1 minute (if you purchase Storsley Farms Ltd vacuum sealed sausages from the St. Norbert Farmers Market they are already cooked and only require reheating).  Pour eggs over the vegetables and sausage. Stir while they cook. Once eggs are cooked, reduce the stove to low heat. Strain cooked potatoes (they should split or be tender when pieced with a  fork). Add potatoes and oregano to the pan, stir gently to combine. Top with cheese and allow remaining heat to melt it.  Makes 2-3...

Whole Wheat Cranberry Muffins

Prepare a batch of these muffins for a quick and easy grab and go breakfast!   Food Photography: Breeann Merritt Photography    Preheat your oven to 350 degrees Celsius You will need…  1 egg 1/4 cup canola oil 3/4 cup milk (1-2 %) 2 Tbsp unsweetened apple sauce  3/4 cup sugar 1 tsp baking soda  2 cups whole wheat flour  1 – 1/2 cups dried cranberries  Prepare the batter… In a medium bowl combine all the dry ingredients and set aside. In a large bowl beat the egg, sugar and canola oil together. Take half the dry mixture and add to the large bowl, when combined add the remaining dry mixture. Add the milk and applesauce, mixing until all combined. Then fold the cranberries into the batter, do not over mix. Portion batter into a muffin baking tin that has been linked with baking cups. Bake for 15-20 minutes or until golden brown.  Makes 12-14...

Very Berry Smoothie

This smoothie is one of my favourites. I love how quick and easy it is to prepare. It’s a great choice for a morning beverage, afternoon pick me up and a perfect combination of carbohydrates and protein for a post workout recovery drink.  Not sure what to eat before a workout? Click here!  You will need…  1 cup unsweetened almond and/or coconut milk 1 small ripe banana  1 cup frozen or fresh mixed berries (strawberries, blueberries, blackberries and raspberries) 1 scoop plant based protein powder (Just Hemp Foods Vanilla Protein Powder) or your favourite  1 tablespoon ground flax seed or chia seeds Ice (if you like) Prepare the smoothie…  Combine all ingredients. Blend on high and serve. I like to use my single serve blender (magic bullet), as it makes a perfect single serving.  Preparation time: 2 minutes. Serving size: 16...

Chocolate Protein Whole Wheat Pancakes

  Okay, so these pancakes are amazing. You can use any flavoured protein powder you like. For this batch I went with chocolate. These pancakes can be enjoyed for breakfast, or even as a post workout meal after resistance training. They provide a great combination of carbohydrates and protein.  Ingredients:  1 
cup whole wheat flour  1 
cup chocolate protein powder (BPI Sports Chocolate Brownie Best Protein Whey Powder) 1 
tablespoon Spenda or Stevia 2 
teaspoons baking powder 1⁄4 
teaspoons baking soda 1⁄4 
teaspoon salt 1 
cup skim milk 1 egg 2 
tablespoons canola oil Directions: Heat frying pan to medium high heat add 1 tbsp canola oil to the bottom of the pan. Add all dry ingredients into a large bowl and mix. In a separate bowl mix egg, oil and milk together. Add the egg mixture to the dry and combine well. Cook on each side for about 2 minutes or until golden brown. Serve with your favourite syrup.    Makes about 6-8 medium pancakes.  When I meal prep it’s just for one, so I always make a full batch of these pancakes and portion them in ziplock bags and freeze them. They keep perfectly and can be reheated in the microwave, oven or...

Overnight Oats

Food photography by Breeann Merritt Photography  You will need… 1/2 cup rolled oats (not quick cooking oats) 1/2 cup skim milk 1/3 cup plain yogurt 1/2 banana 2 Tbsp Hemp Hearts ( I enjoy Just Hemp Foods Brand) 1/2 Tbsp. chia seeds or ground flax seeds Pinch cinnamon Directions: Stir everything together in a coverable container or glass jar. Place in fridge overnight. In the morning top with 1/3 cup all bran buds or flakes. You can switch up the recipe by adding different fruit, mixed nuts, seeds or your favourite dried fruit.  Makes 1...