Tuesday, 27 December 2011

Strawberry oat squares = impressive family breakfast :)

A house full of family...
What could be better than an impressive, tasty, healthy breakfast treat??

(adapted from Oh She Glows)

For Oat Base:

  • 1.5 cups regular oats
  • 1 cup whole-grain flour 
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1/2 cup Sucanat (or brown sugar)
  • 1 egg 
  • 1/2 cup + 2 tbsp heart healthy margarine (or you can use butter), melted
  • 1/4 cup pure maple syrup
  • 2 tbsp  milk (low fat, skim, soy, almond, anything!)
  • 1 tbsp flax seeds (or shredded coconut!)
For Strawberry Jam:

  • 1 cup healthy jam
  • 1/4 cup chopped berries
Preheat oven to 350F. Line a square pan (I used a 9×9) with parchment paper and oil the sides of the pan and base.
In a large bowl, mix the oat base dry ingredients: oats, flour, Sucanat/brown sugar, baking soda, salt.
In a small bowl, mix the melted margarine, maple syrup,  milk, and egg. Stir well.
Add the wet mixture (reserving 1/2 cup of the mixture) to the dry and mix well, using hands if necessary. Pour the oat mixture onto the square pan and press down with fingers. Use a pastry roller to smooth out if desired.
Pour on healthy jam and smooth out. Evenly drop on chopped berries.
Now sprinkle on the reserved 1/2 cup oat mixture and sprinkle on 1 tbsp of flax  seeds or coconut.
Bake at 350F for approximately 30 minutes. Allow to fully cool for at least 30-40 minutes before gently removing from pan. Slice and then store in a container in the fridge to keep firm.

It's definitely a crowd pleaser!!

My favourite kind of jams to use for this is:

Crofter's Just Fruit:
 Smucker's no sugar added:
PC Blue Menu Twice the Fruit:

Anything sweetened with 100% fruit juice instead of sugar is the best!

Have fun making, eating, and sharing them!

Friday, 16 December 2011

Falling Off the Face of the Earth

Wow!! I've been completely missing in action for the past week!
Exam week just seems to have that effect on me...
But despite the increase in work and stress, I've managed to keep my healthy eating and training on track! Probably because:

One thing that gives me more time to study is cooking less. Which means making large quantities of food at one time. Like casseroles! But no boring ones of course, or else those will just live at the back of your freezer until the end of time.

Spanakopita Casserole


  • 1 tsp olive oil
  • 1 tbsp sweet red pepper, finely chopped
  • 1/4 cup sweet onion, finely chopped
  • 3 large bags fresh spinach (9 oz each) or 36 cups loosely packed spinach
  • 1 tbsp fresh dill, finely chopped
  • 1 tsp fresh mint, finely chopped
  • 1 large egg white
  • 1/2 cup feta, crumbled
  • 4 sheets whole-wheat phyllo dough (13 x 18 inches each; Try: The Fillo Factory)
  • Olive oil cooking spray


  1. Preheat oven to 375°F. Heat oil in a large sauté pan over medium-high heat. Add pepper and onion and sauté for about 2 minutes. Add spinach in batches, waiting 2 or 3 minutes between intervals; cover tightly and cook, tossing frequently, for about 15 minutes.
  2. Drain spinach mixture in a colander, removing any excess liquid, before placing it in a large bowl; set aside. When spinach mixture is cool, mix in dill, mint and egg white. Then fold in feta until well blended. Set aside.
  3. Working quickly, roll phyllo out onto a clean work surface. Carefully cut each sheet lengthwise into approximately 4 3-inch-wide pieces. (TIP: Or cut each sheet in half lengthwise, then half each of the 2 sections again to create 4 equal pieces.) Place 3 or 4 strips across the center of a 1 1/2-qt or 9 x 9-inch casserole dish misted with cooking spray, leaving about 3 to 4 inches of excess hanging over on both ends. The strips should be overlapping slightly. Mist strips with cooking spray. Turn the casserole dish clockwise and place 3 or 4 strips across the original layer, at a 90-degree angle. Mist strips with cooking spray. Continue turning and layering until all strips have been used, about 4 layers in total, misting with cooking spray after each layer.
  4. Spoon spinach mixture into center of phyllo-covered dish. Fold phyllo hanging over edges into the center of spinach mixture, covering the top (no spinach should be visible). Mist with cooking spray.
  5. Bake in preheated oven for 30 to 35 minutes or until lightly brown and crispy. Let casserole sit for 10 to 15 minutes before slicing. Cut into 6 pieces and serve.  TIP: Phyllo can be cut with a knife, kitchen scissors or a pizza cutter.

Happy Friday!

Sunday, 4 December 2011

Banana Chocolate Protein bars

 Just gotta say, I love weekends when I actually have time to get things done. Important things. Meaningful things. Like bake stuff!!!!

adaptedfrom Eating Birdfood

  • 1 cup old fashioned rolled oats
  • 1 cup whole grain flour
  • 1/3 cup protein powder
  • 1 Tbsp chia seeds (optional)
  • 1 tsp cinnamon
  • pinch of sea salt
  • 2 medium ripe bananas, mashed
  • 3 egg whites (or 1 whole egg and 1 white)
  • 1/2 cup milk (regular, almond, soy, anything!)
  • 2 Tbsp your favorite nut butter (I used peanut butter)
  • 1/2 Tbsp honey or agave
  • 5 drops of liquid stevia (or 1 Tbsp more of honey or agave)
  • 1 tsp vanilla
  • 1/4 cup carob or chocolate chips
  1. Preheat oven to 350° F.
  2. In a bowl combine all dry ingredients – oats, flour, protein powder, chia seeds, cinnamon and salt.
  3. In a large bowl combine all wet ingredients – bananas, egg, milk, nut butter, honey, stevia and vanilla.
  4. Slowly pour and stir the dry ingredients into the wet ingredients until everything is well mixed, then gently stir in the carob or chocolate chips
  5. Pour the batter into a greased 8 x 5 in. or 8 x 8 in. baking dish.
  6. Bake for 15-20 minutes, remove from oven and cool for 15-20 minutes.
  7. Cut into 8 squares and enjoy 
  8. Wrap the left over squares in plastic wrap and store them in a ziplock bag or storage container in the fridge.

These baked goods are CLEARLY going to help me kick butt on my final food science exam next week.

Happy living,
~Princess :)