Along with a proper exercise routine comes a balanced, nutritional diet. Check out these great meals to help you maintain your HEAL lifestyle while still keeping it delicious! Check out the nutrition related services I offer HERE

Sweet & Spicy Garlic Barbecue Sauce

You will need… View More:

  • 3/4 cup liquid honey 
  • 3 Tbsp Hoisin sauce
  • 1 1/2 tsp garlic chili sauce
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1 1/2 cup water

Prepare the Sauce…

Add all your ingredients into a small sauce pan. Bring the mixture to a simmer over low-medium heat. Keep it at a simmer for 5-7 minutes. Then remove from the heat and allow to cool. 

Makes about 1 cup of barbecue sauce for 10-12 medium chicken drumsticks. 


Roasted Red Pepper & Basil Potato Salad

Food Photography: Bree-Ann Merritt Photography 

You will need…View More:

  • 2 large red potatoes
  • 1 large clove of garlic chopped 
  • 1 cup canned corn kernels
  • 1/4 cup roasted red peppers chopped
  • 2 stalks green onions chopped
  • 1 cup plain full fat Greek yogurt
  • 1/4 tsp paprika
  • 2 large basil leaves chopped
  • salt and pepper to taste

Prepare the salad…

Bring 3 cups of water with 1 tsp of salt to a rolling boil. Give potatoes a good wash before cutting. Cut potatoes in half length wise, and then cut each half into 6-8 pieces. Add potatoes to the pot of bowling water and cook until potato is soft when pierced with a fork.

While potatoes are cooking, prepare the dressing.

In a large mixing bowl add Greek yogurt. Add green onions, red pepper and garlic to the bowl. Add in corn, paprika, basil, salt and pepper. Mix all ingredients together.

Drain cooked potatoes, ensuring they are completely dry of water. If serving the salad warm add potatoes directly to the dressing and combine so that all of the potato is covered. If serving the salad cold place the dressing in the fridge and allow potatoes to cool. Once potatoes have cooled, combine with the dressing and serve. Garnish with more roasted red pepper and fresh basil leaves.

Makes 4 side servings.

Berry Lemon Cupcakes

Food photography by Bree-Ann Merritt Photography Design

e07You will need… 

2 cups pastry flour

2 tsp baking powder 

1 tsp salt 

1 cup canola oil 

1 1/2 cup sugar 

3 eggs 

1 cup milk 

2 tsp lemon zest 

1 tsp lemon extract 

The juice of 1/2 lemon 

First preheat your oven to 350 degrees Celsius. Place large muffin cups in each tray cup.

Now prepare the batter…

In a large bowl combine eggs, sugar and canola oil. In a separate bowl combine flour (spoon flour into measuring cup until over flowing. Then level the top off to level the cup), baking powder and salt. Add dry ingredients into the large bowl and combine. Add milk, lemon extract, lemon juice and zest. Combine until smooth.

NOTE: The batter will be very thin! This is exactly what you want. Pour the batter into the muffin cups. Bake for 16-20 minutes.

Top your cupcakes with a dollop of plain Greek yogurt and mixed berries. Enjoy!

Makes 18 cupcakes or a 13 x 9 inch cake.


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… e10

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 servings 

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

e09You 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 muffins. 

Kale, Beef and Crimini Mushroom Stir Fry

Food Photography by: Bree- Ann – Merritt Photography 

Makes 4 servings.

You will need… e01

  • 1/2 medium red onion diced 
  • 2-3 cloves minced garlic 
  • 2 sprigs fresh rosemary 
  • 200 grams sliced Crimini mushrooms 
  • 1 large bunch of kale (or your favourite leafy green)
  • 1 cup (250 ml) low sodium beef broth 
  • 2 Tbsp white flour 
  • 1/4 cup cilantro (less or more if you like)
  • 4 Tbsp olive oil 
  • pinch salt
  • 20 oz sliced steak 


  1. In a large sauce pan heat olive oil and add chopped onion and garlic. Let cook for 1 minute or until onions start to soften. 
  2. Add mushrooms, rosemary and a sprinkle of salt – stir. Let simmer for 2 minutes or until mushrooms soften. Then add kale and let cook until soft.  
  3. In a separate small pan heat 2 Tbsp olive oil, when hot add steak and cook for 1 minute. Add in flour and cook for 1 minute on high heat (to cook flour). 
  4. Add 1 cup beef broth, stirring the whole time, to create a sauce. Add the broth  mixture to the larger pan and combine. Add cilantro and stir.  
  5. Let simmer for 1 minute and remove rosemary. (Rosemary can be taken out earlier to reduce the strength of the taste.. personal preference!). 
  6. Serve over your favourite carbohydrate like quiona or brown rice. 

Chinwe’s Notes: You can make this dish vegetarian by removing the steak and using vegetable broth or water for the sauce

Chocolate Chip Hemp Heart Cookies

Food Photography by Breeann Merritt Photography Design 

Prep Time: 15 minutes 

Bake Time: 15 minutes 

Okay, who doesn’t love a good chocolate chip cookie?

This one is packed full of flavour and good for you ingredients too! 

You will need… e08

1 egg 

1/2 cup brown sugar (packed)

1/2 cup canola oil 

1 cup white flour 

1/2 tsp baking soda 

3/4 cup quick oats (not steel cut) 

1/4 cup dark chocolate chips 

1/4 cup milk chocolate chips 

4 Tbsp vanilla hemp protein 

2 Tbsp hemp hearts 

Pre heat your oven to 350 degrees Celsius

Prepare the cookie dough… 

In a large mixing bowl combine the egg, brown sugar and canola oil. In a separate bowl combine the flour, baking soda and quick oats. Add the flour mixture to the first bowl. Then add the chocolate chips, hemp protein powder and hemp hearts. 

Spray a large cookie sheet with cooking spray. Use a spoon to portion out the cookie dough into balls on the sheet. Press each one down with a fork. Place in the oven to bake for 12-15 minutes. 

Makes 18-24 cookies. 

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 heree16

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 ounces.

Chocolate Protein Whole Wheat Pancakes


IMG_0831Okay, 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. 


  • 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


  1. Heat frying pan to medium high heat add 1 tbsp canola oil to the bottom of the pan.
  2. Add all dry ingredients into a large bowl and mix.
  3. In a separate bowl mix egg, oil and milk together.
  4. Add the egg mixture to the dry and combine well.
  5. Cook on each side for about 2 minutes or until golden brown.
  6. 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 toaster. 

Zesty Mustard Vinaigrette



1/3 cup canola or olive oil 

4 Tbsp white vinegar 

1/2 tsp black pepper 

1/2 tsp garlic powder

1/4 cup lemon juice 

1 – 2 Tbsp (s) grainy dijon mustard

1/2 small garlic clove – chopped finely 

Add all ingredients in a glass mason jar and give it a good shake.