Amazing High Protein Breakfast Bowl


So versatile, so good

1 kiwi, chopped

1 small banana, sliced

1/3 c. oats

1/4 – 1/3 c. milk

3/4 c. plain 0% Greek yogurt

1/2 T. each chia seeds, hemp hearts, and ground flax

(Can add 1 T. honey or other sweetener to sweeten if desired)

Slice fruit into bowl, add remainder of ingredients.  Stir and enjoy! Serves one.


Notes:  Any combination of fruit can be used.

Can be adapted as follows:

Gluten free oats can be used to make this gluten free.

Non dairy yogurt can be used to make this dairy free.

To make low FODMAP use lactose-free yogurt,  appropriate low FODMAP fruits  and sugar or maple syrup instead of honey.

29 grams protein.

Chocolate Avocado Pudding

Being a food blogger, some day I hope to be informed and aware of current food trends .. I seem to be a bit behind. Having heard about chocolate avocado pudding from our chiropractor, I went in search of a recipe. There were lots   all over the internet from years past. I found one now I know what I’ve been missing. This is simultaneously to-die-for-good and good-for-you. My husband, who does not like avocados, said he’d be willing to try this. He’ll be pleased to know the chocolate masks the taste of the avocado and whipping it all together disguises the mushy avocado texture.

It required enormous self discipline to have more than one serving, it was that good.


Chinese Hekka {Low Fodmap & Gluten Free}

“Hekka” is a Japanese style dish.  Adapted (to make it Low Fodmap) and streamlined from a recipe in Company’s Coming Casseroles.

1.5 lbs. lean/extra lean ground beef

1 pepper, chopped

4 c. coleslaw mix

2 c. celery, chopped

1/2 c. gluten free soy sauce

1/2 c. water

Brown ground beef and pepper in a frying pan on medium heat.  Combine in a large bowl the beef/pepper mixture with coleslaw mix, celery, soy sauce and water.  Spoon into a 1.5 quart casserole. Bake, covered, at 350 F for 45 minutes. Serve with rice. Serves 6.

Easier Energy Bites

Adapted from:


1 cup oatmeal

1/3 c. chia seeds

1/3 c. hemp hearts

1/2 c. ground flax

1/2 c. raisins (try other ingredients such as chopped nuts, pumpkin seeds, or other dried fruit)

1/3 c. liquid honey

1/2 c. nut butter (I used almond)

Mix dry ingredients thoroughly in a large bowl.  Add honey and nut butter. Combine well.  Scoop into balls either by hand or with a measuring scoop. I used a one ounce measuring scoop. Place onto a cookie sheet that has been lined with wax paper.  Freeze until firm, then transfer bites to a ziploc freezer bag and keep frozen until ready to use. 21 energy bites. Note – 2/3 c. toasted coconut can be used in place of the chia seeds and hemp hearts.  I  switched out the coconut because my husband doesn’t like it.

Oatmeal, Nut and Fruit Bars


Oatmeal bar with nuts, fruits, chia seeds and hemp hearts. No added sugar or salt. Gluten free.

This is labour and time intensive (took me about an hour, excluding cutting the bars up). You will use a lot of muscles stirring the wet and dry ingredients together. To avoid a pain flare:  I would suggest using a heavy duty mixer to incorporate the wet ingredients into the dry. Or enlist someone else’s help. My husband cut the bars up for me and his hands hurt afterwards!  However, given the cost of similar bars in the store ($3.00 and up) it is worth it.

Dry Ingredients

3 1/2 cups oatmeal (oats)

1/3 c. chia seeds

¼ c. ground flaxseed

½ c. hemp hearts

½ cup Nuts (I used walnuts)

½ cup dried Apricots

½ c. raisins

Wet ingredients

1 medium Apple, chopped

200 g dates, pitted and chopped

½ cup natural Peanut butter

½ cup vegetable oil

1/3 cup plain 0% fat yogurt

Mix dry ingredients in large bowl. Place dates in water on stove and cook until mushy. Puree.  Puree apple in water. Combine dates, apple, oil, peanut butter & yogurt in small bowl. Mix into dry. Mix well. Pat into 9 x 9 pan. Refrigerate. When cool, cut into bars and wrap each bar individually in saran wrap. Keep bars refrigerated until use as the bars lose their shape when warm. Makes about 36 bars. A great snack or have one for breakfast with some fresh fruit and non fat Greek yogurt!