peaches ‘n cream protein smoothie

Jessica Penner, RDBreakfast, Drink, Recipes, Snack6 Comments

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

Jessica Penner, RDBreakfast, Drink, Recipes6 Comments

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

Jessica Penner, RDBreakfast, Drink, Recipes6 Comments

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

top 9 proteins for smoothies

Jessica Penner, RDBreakfast, Drink, Nutrition, Recipes6 Comments

Top 9 Smoothie Proteins

Do you eat breakfast every morning? Be honest! Breakfast is a great way to kickstart your metabolism when you wake up, and it gives you the energy to get out the door for a great day. But what you put in your breakfast matters. A reader recently asked me for low-carb breakfast ideas. When I get low-carb requests I usually want to do some myth-busting.  I’m not a low-carb aficionado.  Or low-fat.  Or low-protein.  Alright, maybe low-protein hasn’t swept across the country yet but… just in case. Anyway, as I was preparing my reasons for why we shouldn’t hate on carbs so much, it hit … Read More

one bowl banana nut muffins (whole wheat and gluten free versions)

Jessica Penner, RDBaked, Breakfast, Recipes1 Comment

Banana Nut Muffin GF

Most muffin recipes will get you to mix the dry ingredients in one bowl and the wet ingredients in another. But by strategically adding the ingredients in a specific order, you can achieve the same amazing, fluffy, high top muffins by only using ONE bowl! I hate dirtying more bowls than necessary, don’t you?  Why It’s A Smart Choice Each muffin has at least 1 tablespoon of ground nuts. I keep gushing about nuts but I can’t stop; they’re nature’s multi-vitamin! Chocked full with minerals such as selenium, magnesium, zinc, and iron, as well as vitamins E, and several B … Read More

canadian prairie lentil granola

Jessica Penner, RDBaked, Breakfast, Recipes5 Comments

prairie lentil granola

If you follow my Instagram account you know that I’m a bit of a lentil nut. I’m consistently amazed at their versatility and how well they pair with nearly every other food on the planet. They don’t have a strong flavour on their own so they can be included in many recipes. You might be asking why I would want to include them in so many recipes?  Here are my top 5 reasons for eating lentils 1) Source of iron. Since iron is the most common nutritional deficiency in the world, I’m fanatical about choosing foods that are high in iron. The amount … Read More

high protein grapefruit juice

Jessica Penner, RDBreakfast, Drink, Recipes3 Comments

high protein grapefruit juice

I don’t usually buy juice, because I prefer to eat the whole fruit… except for when I was pregnant!  I craved fruit and juice like crazy! Water made me nauseated, but juice was perfect. I still didn’t like the idea of downing that much sugar, though.  I wish I had thought up a recipe like this grapefruit juice back then!  I guess now I’ll be set if I have another pregnancy.  Or, my hormones will decide I need to to crave something else! The pasteurized egg whites in this recipe add 14 grams of protein, without altering the flavour.  The blended egg whites … Read More