lightened up vietnamese iced coffee

Jessica Penner, RDDrink, Recipes2 Comments

Lightened Up Vietnamese Iced Coffee

I thought I knew what hot weather was until I visited South East Asia. Heat. Humidity. Suffocating lack of air movement. My poor, pale skin. To top that off, I had arranged to spend two weeks volunteering… moving bricks all day long. I thought I was going to die.  Then someone handed me a Vietnamese Iced Coffee, and everything changed.  [adinserter block=”1″] Suddenly I could breathe again! I came alive! I am forever grateful to the Vietnamese Iced Coffee for saving my life in ‘Nam.  Now, every summer I look forward to enjoying one of these refreshing delights on a hot day. … Read More

DIY vegan chocolate syrup

Jessica Penner, RDDessert, Drink, Recipes4 Comments

DIY vegan chocolate syrup

With this rich, fudgey recipe your search for the perfect vegan chocolate sauce is over! Perfect for chocolate “milk” and frozen desserts. I received a reader request to post a recipe for a vegan chocolate syrup for making chocolate “milk.” I was only too happy to oblige and experiment with CHOCOLATE! When I came up with a winning recipe I (obviously) had to experiment with the different ways you could use it. I tried it… in a dairy milk substitute to make chocolate “milk” over ice cream (I had dairy ice cream but I’m sure it would be equally delicious … Read More

Homemade Coconut Milk

Jessica Penner, RDDrink, Recipes, Tutorial44 Comments

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 lends 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

Jessica Penner, RDBreakfast, Drink, Recipes1 Comment

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

Jessica Penner, RDBreakfast, Drink, Recipes15 Comments

Chocolate Peanut Butter Smoothie

Chocolate and peanut butter were made for each other. At the very least, my baby sure enjoys the combination! Why This Chocolate Peanut Butter Smoothie is 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. And there’s no protein powder in sight! 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 … Read More

high protein pina colada (vegan)

Jessica Penner, RDBreakfast, Drink, Recipes1 Comment

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

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