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breakfast

Coconut Lemon Protein Loaf

You’ve probably been told countless times that protein is so important for you. Whether you have a desk job and sit all day or you are a personal trainer who spends most of your time in a gym,  protein is an essential part of everyone’s diet.

But why?

There is definitely a long, complicated and scientific explanation for why we need protein. So let me try and simplify it for you.

Protein acts as the building blocks of every part of our body – our bones, our skin, our muscles, our blood cells. Even our hair and nails is mostly made up of protein. Protein exists in every single cell in our body and we need it to repair and rebuild tissue.

As someone who exercises for my job, I make sure I am constantly repairing my muscles by ingesting protein to recover as quickly as possible so I am able to show up to work the next day. And if you’ve been reading my blog, you probably also know I’ve been counting my macronutrients (carb, fats and proteins) over the past few weeks. My goal is to eat the same number of grams of protein as my body weight. 

It’s not always easy to get enough protein in my diet so my favourite way to add it in is by using a protein powder.

Choosing a protein powder that is right for you can be super stressful as there are so many products on the market. It can also be difficult to find a powder that makes you feel good when you eat it. In fact, the most common complaint I get from my clients is that protein powder makes them feel really bloated. I used to experience a lot of bloating when using protein powder too so a few months ago I switched over to using Genuine Health’s fermented vegan proteins+.  

What’s unique about this plant-based protein powder  is that every single ingredient is fermented. So what does that have to do with bloating? Well in most plant-proteins, naturally there are these little “anti-nutrients” that act as protective agents, making the protein harder to break down, difficult to absorb and block the absorption of other nutrients, including from other foods you eat. When the plants are fermented it disarms these anti-nutrients so you can easily digest and absorb the benefits. 

Also a bonus, not only does the fermentation protect your stomach from bloating but fermented plant based proteins are utilized in the body 40% more than non-fermented plant-based proteins. So you won’t get that hard, bloated stomach but you will get more of the nutrients you need. Win-win!

I am always looking for fun and creative ways to add protein powder to my meals because let’s face it, sometimes you just aren’t in the mood for a smoothie on a cold Toronto day. When Genuine Health came out with their new Natural Coconut flavour of their fermented vegan proteins+, I felt inspired to try a non-smoothie protein powder recipe. My one criteria was that it had to be an easy recipe that resulted in a grab-n-go snack, since I am always on the run. 

Since the flavour is coconut and I am obsessed with the Genuine Health fermented vegan proteins+ bars in the coconut lemon flavour, I thought I would use the bar as inspiration. I decided to go for a coconut lemon loaf which is easy to eat on the run. I wanted to keep the recipe vegan so I used chia seeds mixed with almond milk, instead of eggs. It is the perfect breakfast paired with berries, or post-workout recovery snack. I love knowing the protein powder is in there so I’m getting the most out of my recipe, refuelling my nutrients and rebuilding my muscles in a delicious and gut-healing way.

Coconut Lemon Protein Loaf
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 2 TBSP chia seeds
  2. 2/3 cup almond milk
  3. 1 TBSP lemon juice
  4. 1/3 cup coconut oil, soft/room temp
  5. 1/3 cup coconut sugar
  6. 2 scoops Genuine Health natural coconut fermented vegan proteins+ powder
  7. 1 cup flour
  8. 1.5 TSP baking powder
  9. 1/2 TSP baking soda
  10. 1/2 TSP salt
  11. Zest of 2 lemons
Instructions
  1. Preheat oven to 350F.
  2. Whisk together chia seeds, almond milk, and lemon juice. Set aside to thicken.
  3. Using a hand mixer, blend the coconut oil and sugar. Add the thickened chia seed mixture and blend on high for 2 minutes, or until thick cream forms.
  4. In separate bowl, combine flour, baking powder, baking soda and salt.
  5. Sift in the dry ingredients and mix on high for 30 seconds. Fold in the lemon zest. Add in water if dough is too dry.
  6. Line a non-stick loaf pan with parchment paper and empty batter into loaf pan.
  7. Bake for 30 minutes or until golden brown at top.
Kale & Krunches http://kaleandkrunches.com/
You can get your own fermented vegan proteins+ either online or in stores.

*sponsored post*

Rainbow Breakfast Taco

Move on over eggs and avocado. There’s a new kid in town and that, my friends, is the breakfast wrap. Okay I know I didn’t just discover this but any type type of breakfast wrap, tortilla or taco has never made it’s way into my meal prep repertoire – until I found these beauties.

Admittedly I normally pass over (no pun intended) the bakery aisle at the grocery store but the other day I found myself browsing the bread and wrap section and randomly picked up a bag of La Tortilla Factory Wheat Tortillas.  

I don’t remember the first meal I made with them but I do remember it was love at first bite. They are delicious, filling and I’m a huge fan of the breakdown of macronutrients as they are low in carbs and high in protein. 

I should also throw out there that this is not a sponsored post. I mean, if you would like to sponsor me, La Tortilla fam, I’m all ears (wink wink) but they, whoever they are, have no idea that I’m writing this.

So here is, what will likely be the first of many, wrap-based recipes:

Rainbow Breakfast Taco
Serves 1
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Ingredients
  1. 2 whole wheat tortillas
  2. 2 large eggs
  3. 1/2 avocado
  4. 1 tbsp chopped red pepper
  5. 1/2 cup mushrooms
  6. 1/4 cup broccoli
  7. 1 tbsp pickled beets
Instructions
  1. Sautee red pepper, mushrooms and broccoli in pan with avocado oil.
  2. Once veggies are cooked, place on side plate and allow pan to slightly cool down.
  3. Scramble 2 large eggs in pan.
  4. Once eggs are cooked, assemble wraps with all ingredients and enjoy.
Kale & Krunches http://kaleandkrunches.com/

 

 

January Favourites

I’m back with a new installment of my monthly favourites and I’m so excited to share more about the products that I picked for January! 

I always feel compelled to reiterate that I am not paid to write any of this and I would never promote a product that I don’t actually love or use. Every now and then some of the products are gifted but I will point out which ones and I just want to say I am so grateful to be able to try out new things and share them with you. 

This month has been all about lifestyle changes for me, as I transitioned from working corporate, to traveling for a month, to becoming self-employed. I’ve now somewhat settled into a new routine – or at least I have a better idea of what I want that routine to look like – and I’ve come to rely on some of the products below.

Favourite On-The-Go Snack

Genuine Health Fermented Vegan Proteins+ Bar 

    

When I pictured myself working from home, I always got excited about the idea of having more time to whip up delicious meals in my kitchen however that is just not the reality of my new situation. I am always on the go, traveling from the studio, to a client’s home, to a lunch meeting. Often times this means my next meal or snack is usually eaten in the car. I’ve come to rely on Genuine Health‘s fermented protein bars, which I had the opportunity to first try at a fitness class they hosted in November. I find them extremely filling which is my number one criteria for an on-the-go snack plus they are GMO free and the fermented protein supports digestive health. They are also delicious and do not have that dense, chalky protein taste to them. I would highly recommend if you are looking to change up your snack bar game.

Favourite Health Food Beauty Hack

Nutiva Organic Virgin Coconut Oil

I have two jars of coconut oil at home. One in my pantry, one in my bathroom and I definitely use the one in the bathroom way more often. Let’s forget cooking and just focus on the reason this jar takes up prime real estate in the ensuite. First of all, it is the only product that properly takes off my eye makeup. Until I started using coconut oil as makeup remover, I found my eyeliner and mascara would never properly come off and I would still get black streaks after washing my face the second time that day or night. Just dip a Q-tip in the jar –  you don’t need very much to get every last bit of black off your eyes. I also use my coconut oil for my cuticles. Coming back to this freezing winter after 4 weeks in a hot climate didn’t exactly do wonders for my skin or nails so I have been lathering the oil on my cuticles before bed every night. It has been making such a difference and I’m getting less and less of those annoying and painful little cuts around the nail beds.

Favourite Read 

Breaking Vegan by Jordan Younger 

I had been following “The Blonde Vegan” and then subsequently “The Balanced Blonde,” Jordan Younger’s handle,  on Instagram for a while when I saw this book came out. I felt compelled to buy it not because I was ever a vegan or even a vegetarian but because the concept of Orthorexia fascinated me. Orthorexia is defined as “an obsession with eating foods that are healthy.” It is essentially a disordered way of eating when an individual becomes so obsessed with only eating things they consider healthy, that they become afraid to eat most foods. This is what happened to Jordan who realized veganism was not only controlling her  life but causing her to develop a negative relationship to food. Her struggle and successful overcoming of orthorexia was interesting but what really drew me into the book was how she found a balanced approach to eating. Balance is something I struggle with every day and I know will continue to be a challenge for me. Jordan also goes into great detail about how she started her website and pursued blogging full time so this was definitely the perfect book for me.

Favourite Winter Workout Gear

Lululemon Swiftly Tech Long Sleeve Crew

Probably my favourite part of pursuing fitness full time is I get to dress in activewear all day. Seriously, nothing makes me happier! I normally teach my spin classes in a sports bra and tights but when I am personal training, or doing my own workouts, I thankfully don’t get nearly as sweaty and can cover up a bit more.  This Lululemon long sleeve has been perfect for training clients in the winter as it keeps me warm but is still tight enough to show my muscles and proper form in exercises. I have one in grey and one in black and I always feel chic pairing it with long running tights and sneakers. And now that I am doing this full time I think I have an excuse to buy a third colour, right?

Favourite Clean Beauty Product 

Bamboo Makeup Remover Wipes

As I mentioned I have been so lucky to receive new and exciting products from some amazing companies. Prior to my month-long trip, Boo Bamboo, a Toronto-based company that sells all natural, personal care products reached out to me about sending me off with some of their items to try while I was away. Strapped for space and in need of a good travel face cleanser, I opted to take a few packs of their makeup remover wipes with me. To be completely honest I did not wear makeup while I was away so I cannot fully speak to their makeup removing abilities, however I used the wipes daily to cleanse my face. Whether I was on the beach or in an airport, I felt so good knowing I was using an all natural product that contained vitamin E antioxidants. I was super impressed with how the packaging held up –  the reusable container actually kept the wipes moist the entire time. Since I have been home, I continue to use the face wipes after I teach spin classes, to quickly get rid of the sweat. I have also started using their all natural shower gel and am happy with it so far. 

Since I love supporting local brands, especially one’s who promote a clean and healthy lifestyle, I have partnered up with Boo Bamboo for the chance to give one lucky Instagram follower a package of their best products, including: Shampoo, Conditioner, Revitalizing Hair Treatment, Face Wash, Face Lotion, & Makeup Remover Wipes. All you have to do is head on over to my Instagram, follow @kale_and_krunches and @boobambooproducts and tag 3 friends in the comments. All of these products could be yours! Giveaway closes Friday.