These protein "truffles" are so simple and quick to make we're sure they will become a family favourite! They are portable, healthy and oh-so-tasty! Plus, they are endlessly customizable by varying the spices, extracts, and other add-ins, or by giving them a chic coating of chia seeds, cocoa powder, or chopped nuts. These are the perfect 'treat' for your Easter gathering - or any occasion - with they're candy-like appeal and bite-size egg shape. YUM!
Yield: Makes about 12 1-inch eggs
Suggested Coatings (optional):
–If you prefer, mix up to 3 tablespoons of any of the suggested coatings directly into the dough instead of using as a coating.
–A box of these beauties makes a great hostess gift or present in general, especially to the fitness and health foodie friends in your life!
Store in an airtight container. REFRIGERATOR: 1 week FREEZER: 3 months in airtight container; thaw 15 minutes
CHOCOLATE PEANUT BUTTER PROTEIN EGGS
Use peanut butter for the nut butter and chocolate protein powder in place of the vanilla protein powder. Add 1 1/2 tablespoons unsweetened, natural cocoa powder (not Dutch process) and 1 1/2 tablespoons water along with the honey.
MOCHA JAVA EGGS
Use chocolate protein powder in place of the vanilla protein powder. Add 2 teaspoons instant espresso powder, dissolved in 2 teaspoons warm water, along with the honey.
GINGERBREAD PROTEIN BALLS
Use 3 tablespoons dark (cooking) molasses for the sweetener and add 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground ginger, and 1/8 teaspoon ground cloves along with the protein powder.
SNICKERDOODLE PROTEIN EGGS
Add 3/4 teaspoon ground cinnamon and 1/8 teaspoon ground nutmeg along with the protein powder. Add 3 tablespoons chopped raisins to the dough before rolling into balls. Roll the balls in finely chopped toasted pecans or walnuts.
This healthy Green Protein smoothie makes the perfect breakfast or post-workout meal. It's packed with fruit and greens, it's dairy-free and downright delicious! Smoothies are the ultimate no fuss, nutrient-dense meal on-the-go, and they take such little time to prepare. All you need is a high speed blender and your imagination! Feel free to experiment with different fruits, vegetables, protein powders, nut butters, seeds and healthy oils - get creative and follow your taste buds! In the meantime, here's one of our favourite Green Protein Smoothie recipes...
Chia seeds are packed with nutrients. A mere 2 tablespoons pack 8 g of fiber, 4 g of protein, and 2 g of omega-3 fatty acids, as well as calcium, magnesium, and antioxidants — not too shabby for a tiny seed! Even more spectacular than its health value is its thickening ability, which can turn a plain cup of liquid into a creamy pudding. In just a few easy steps, you can make yourself the most delicious and hearty breakfast to keep you full and energized for hours.
Rolled oats, chia seeds, and cacao nibs make up the base of this breakfast bowl. Although chia seeds don’t provide any flavor, when soaked in liquids, it adds a great deal of texture. The longer you let it sit, the more the chia seed will plump up.
We use almond milk , but you can substitute any kind of non-dairy milk you prefer. For a touch of sweetness, you can add maple syrup or raw honey.
There are endless variations when it comes to toppings. The fun part comes with the variety of toppings and mix-ins!
OATMEAL TOPPINGS GALORE: This chia oatmeal breakfast bowl is topped with granola, blackberries, and blood orange segments. Get creative though - next time try loading your oatmeal with toasted almonds, sliced banana, and a handful of chocolate chunks. And if you're feeling tropical, maybe add some shredded coconut, pineapple slices, and chopped macadamia nuts. Enjoy!
Roasting adds a savory depth of flavor one can only achieve once a bit of caramelization has occurred, and creates crispy edges, which are a textural delight.
• 1 bunch Asparagus, Ends Cut Off, Chopped Into 2-3 Inch Pieces
• 1 Red Onion, peeled and chopped
• 1 Red Bell Pepper, seeded and chopped
• 8 oz. Mushrooms (any Kind), quartered or halved
• 1 medium eggplant, chopped into cubes
• 1/2 butternut squash, peeled and cubed
• 3 cloves garlic, minced
• Salt & pepper, to taste
• 1 tsp. steak seasoning (your favourite brand)
• 1/3 cup Olive Oil
1. Preheat oven to 450 degrees.
2. Mix all of the vegetables in a large bowl.
3. Drizzle with olive oil, season with salt, pepper, and steak seasonings.
4. Gently toss to coat all of the veggies.
5. Spread veggies out on two baking sheets.
6. Roast for 20 minutes, shaking the pans 2x while roasting. If needed, roast for an additional 5-10 minutes.
We know you’ve been doing your best to eat healthy and exercise, and along with this most likely, this means you’re weighing yourself and seeing some fluctuation. But don’t fret, there are many reasons for this!
Need help understanding nutrition and the scale? Contact Us at Functional Performance Fitness so we can discuss which of our programs, both fitness and nutritional will work best for you. Functional Performance Fitness has many programs for nutrition, exercise and recovery – contact us now!
Feasting on Fruit using just 13 ingredients with only 230 calories and 85 minutes of your time.
A fun and healthy recipe to make and share with the kids!
Brought to you by Yummly!
You’ve added exercise to your weight loss plan and you’re committed. So why is the scale not moving, or even going up? This can be very frustrating but don’t despair; there are many reasons why…
Need help reaching your weight goal? Contact Us at Functional Performance Fitness so we can discuss which of our programs, both fitness and nutritional will work best for you. Functional Performance Fitness has many programs for nutrition, exercise and recovery – contact us now!
Beets contain a unique phytonutrients pigments. These pigments can provide powerful antioxidant protection. They are particularly rich in folate acid, excellent in B1 & B2 vitamin important for a healthy heart and essential for normal tissue growth. Not only are beets are high in nutrients, but are very low in calories. 1 cup of cooked beets contains 75 calories. Enjoy this meal for breakfast, lunch or dinner!
• 1 lb. beets, washed, peeled and diced
• 1/2 lb. Yukon Gold potatoes, scrubbed and diced
• 1 sweet onion, diced
• 3-4 cloves of garlic, smashed and chopped
• Beet greens (from 6 beets), chopped
• 5-6 kale leaves, ribs removed, chopped
• 1-2 Tbsp. olive oil
• Handful fresh parsley
• 3-4 fried eggs
1. In a fry pan, put in diced raw beets and potatoes with plus enough water to cover them (about 3 cups). Season with salt and bring to a boil and cook for about 7 minutes.
2. Drain and set aside the beets and potatoes.
3. In the same pan, add olive oil, onion and garlic and sauté for a few minutes.
4. Add in kale and beet greens, and cook until wilted (2- 3 mins). Set aside.
5. Heat oil in the fry pan over med-high heat. Add back potatoes and beets and press firmly into a layer, and allow the veggies to brown. Once crispy, flip to the other side.
6. Add kale and beet greens, stirring to combine. Let the entire mixture crisp up for another few minutes.
7. Top with 3-4 fried eggs and parsley. Serve immediately and enjoy!!
You’ve been working really hard on getting the weight off right? You’re either doing it while on a specific diet, just eating less in general, and/or exercising regularly. And this is all great, it’s probably working. But what happens when you’ve reached your goal and it’s time for weight maintenance? Studies show that you can lose weight on almost any diet, but when it comes to long-term management this is where we fail the most.
Why is the weight loss so hard to maintain?
So now that you know these things, what can you do to maintain the weight loss?
If you reached your weight goal and need some extra nutrition or exercise support Contact Us at Functional Performance Fitness to talk about your goals. Functional Performance Fitness has many programs for nutrition and exercise – contact us now!
Bosc and Comice pears are in season in the fall!
Delicious & Healthy Baked Pears
• 2 large ripe pears
• 1/4 tsp. ground cinnamon
• 2 tsp. honey
• 1/4 cup crushed walnuts
1. Preheat the oven to 350°F.
2. Cut the pears in half, and place on a baking sheet (inside facing up)
3. Using a spoon, scoop out the seeds.
4. Sprinkle with cinnamon, top with walnuts, and then drizzle 1/2 tsp. honey over each pear.
5. Bake for about 30 minutes. Remove, cool & enjoy!
You may think that eating healthy means eating becomes boring, but it really doesn’t have to be that way. Below are some ideas on what foods to swap out to cut calories while still eating delicious (and healthy) food.
Here are some easy swaps that save big calories:
These simple swaps should be easy to incorporate into your healthy lifestyle. But if you are looking for more information on how to make these simple food changes Contact Natatia at Functional Performance Fitness to talk about your nutrition goals!
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!