Homemade Coconut Milk

Homemade Coconut Milk

Save money and skip the BPA by making your own coconut milk! All you need are coconut flakes, water, and a blender! I absolutely love cooking with coconut milk. Some of my all-time favourite dishes are Thai, Vietnamese, or Indian inspired curries, stir-fries, or soups with a coconut milk base. The coconut helps to mellow out the spices and lendsĀ a warm, tropical feel to the recipe. My pantry is usually stocked with several cans of the stuff. As much as possible I try to use fresh foods or make things myself when it makes sense. It had never occurred to … Read More

pumpkin spice almond workout smoothie

pumpkin spice smoothie

Looking for a tasty post-workout smoothie? Look no further. I have the answer for you.  To help your body recover after a workout, there are certain nutrients you need:  Carbs to replenish your muscle’s glycogen stores. Glycogen is how carbs are stored in the body to provide fast fuel for your muscles. This recipe provides 50g of carbs. Protein: when you workout, you make tiny tears in your muscles. These need to be repaired with protein. This recipe provides 14 g of protein. Branched Chain Amino Acids (BCAA): these are specific protein building blocks that actually increase the rate at … Read More

chocolate peanut butter protein smoothie

Chocolate Peanut Butter Smoothie

Chocolate and peanut butter were made for each other.  At the very least, my baby sure enjoys the combination! Why It’s A Smart Choice Protein for breakfast is a great way to kickstart your mornings and keep you fuller for longer during the day. This can actually help prevent afternoon snack cravings!  Each serving has over 17g of protein. If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.   … Read More

high protein pina colada (vegan)

High Protein Pina Colada

This smoothie has tofu in it, but don’t be weirded out. It’s delicious even if you’re not used to the taste of tofu! Because, guess what? You can’t even taste it.  And with 250 calories, 12 g of protein, 20g of fat, 2.5 g of fibre, and 20 g of carbs, this smoothie should keep you full from breakfast to lunchtime! Why It’s A Smart Choice Tofu is a terrific source of both calcium and iron. Yes, these nutrients are both better absorbed when not eaten together but you’ll still absorb some of both.  However, this recipe is also high in … Read More

peaches ‘n cream protein smoothie

peach smoothie recipe

Are you of the mindset that the only way to bump up the protein in your life is by adding protein powder to your food?  For professional athletes and people looking to build muscle mass (either recreationally or due to a medical condition), specific protein powders have been scientifically shown to be beneficial. But for the rest of us, we can get the protein we need from whole foods. There’s nothing wrong with protein powers and if you want to spend your whole paycheque on a tub of vanilla flavoured powder then please, be my guest. But you can easily get … Read More

strawberry lime watermelon smoothie

strawberry lime watermelon smoothie liquado

I’m not sure why I’m even bothering typing out the recipe since I named 3 out of the 4 ingredients in this smoothie! But the fourth, unnamed ingredient is key. However, I don’t think listing it in the title would sound nearly appealing: Strawberry lime watermelon egg white smoothie! But stay with me. Unless they are cooked, egg whites are pretty tasteless. So it’s easy to add a protein source without losing the fruit forward flavour. High fives! 1/2 cup of egg whites will add nearly 15 g of protein to your smoothie! If you give this recipe a go, … Read More

carrot cake smoothie

Carrot Cake Smoothie

Cake for breakfast? Almost. This recipe tastes exactly like carrot cake! Minus the flour and all.  Why It’s A Smart Choice How often do you eat veggies for breakfast? If you’re like most people, they don’t usually make an appearance. This is a great way to add one in!  This recipe makes two servings. Each serving has about 15 g of protein!  Walnuts are a true superfood. Eating a handful of nuts each day can help prevent heart disease. Walnuts, in particular, contain alpha linolenic acid, a type of omega 3 fatty acid, which is essential for healthy skin and … Read More