Flourless Chocolate Muffins

Hey there guys! Everyone loves chocolate, and today I’ve got a quick and easy chocolate muffin recipe that is FLOURLESS, REFINED SUGAR FREE and VERY TASTY.

I tried to pack as much protein into these as I could, without using protein powder, because I know sometimes I don’t have access to it and I wanted to make sure that both you and I could make these with minimal ingredients. So I turned to one of my favourite, super versatile ingredients- chickpeas! They’re full of protein and give the density to these muffins that is otherwise missing because of the lack of flour. I promise that you can’t taste them in there at all- much like in my Healthy Edible Cookie Dough. All you get is an amazing, chocolate-y flavour in a cute and fluffy mini muffin.

The other simple ingredients in this tasty snack include cocoa powder, egg, baking powder, peanut butter (yum), vanilla and banana. Everything gets tossed into the blender and combined until a smooth batter forms. I greased up my mini muffin pans with a bit of coconut oil, filled them up, and baked for about 15-20 minutes. So these muffins are not only healthy, but quick and easy to make too!

I love this recipe because it’s soooooo delicious and makes the perfect snack, quick breakfast, or healthy dessert. The chickpeas worked perfectly as a kind of flour substitute- I definitely want to play around with that some more! Don’t be scared away by them though- they give a great texture but have no effect on the taste.

Hope you enjoy this delicious recipe!

Yours Truly,

Olivia:))

Flourless Chocolate Muffins

  • Servings: Makes 18 Mini Muffins
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Ingredients

-3/4 cup canned chickpeas, drained and rinsed

-1 ripe banana

-3 tbsp cocoa powder

-1 tsp vanilla

-1 tsp baking powder

-1 egg

-1 tbsp peanut butter


Directions

1. Preheat your oven to 350 degrees Fahrenheit.

2. Add all of the ingredients to a blender or food processor and combine to form a smooth batter.

3. Grease 18 mini muffin cups with a little bit of coconut oil and fill them 3/4 of the way with batter. Bake the muffins for 15-20 minutes, until a toothpick comes out clean.

4. Remove from the oven and let cool completely before you enjoy.


Baked Egg Cups

I love my eggs! I usually have a couple for either breakfast or lunch to get in that protein and all those amazing omega-3s. My preferred egg cooking methods are scrambling and boiling- but that can be a problem during busy mornings. And so I present you with these amazing Baked Egg Cups!

They’re cute little bites of breakfast goodness, and are super easy to take to-go! Just grab a couple of these on your way out the door along with some toast, and you’ve got a balanced and filling breakfasts. These would also be great in a bowl or salad, or wrap for meal prep! And of course, when you want a high protein snack, these egg cups have got your back.

Ok, so it’s the weekend and you are MEAL PREPPING because that’s how you roll. And while you’re whipping up a bunch of delicious food, why not throw these egg cups into the mix? Start by sauteeing some diced onion and black beans in a little olive oil, until those onions get soft and a little brown. Next you’re going to remove that from the heat and mix in some diced tomatoes, and scoop a little bit of this veggie mixture into each cup of some mini muffin tins! So cute:)) Fill the tins with some perfectly seasoned whisked egg and throw them in the oven for 10-12 minutes, and you’ve got yourself breakfast and snacks for the whole week!

These Baked Egg Cups are so tasty- those onions and tomatoes give a lot of flavour. Plus, those black beans add a bit more heartiness and some additional protein! Dipping these in salsa or making a breakfast burrito out of them would be so good!

You can store them in the fridge if you’re going to eat them all throughout the week, but you can also throw them in a Ziploc bag and freeze them for whenever you need! Just throw them in the microwave for 1-2 minutes before devouring.

Hopefully these lil egg cups help you with your breakfast meal prepping! Enjoy:)

Yours Truly,

Olivia:))

Baked Egg Cups

  • Servings: Makes 18 Mini Egg Cups
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Ingredients

-1 tsp olive oil

-1/4 of a white onion, diced

-1/2 cup canned black beans, drained and rinsed

-1/2 a tomato, diced

-5 eggs

-Salt and pepper to taste

-Cooking spray or a bit more olive oil to grease the muffin tins.


Directions

1. Heat the olive oil over medium heat in a pan. Add in the onions and black beans, and cook until the onions are translucent and slightly browned, about 4-5 minutes. Season with salt and pepper.

2. Preheat your oven to 350 degrees Fahrenheit.

3. Remove the pan from the heat and stir in the diced tomatoes. Spray two mini muffin tins lightly with the cooking spray, or grease each tin with some olive oil.

4. In a bowl, whisk together the eggs and season generously with salt and pepper.

5. Scoop about a 1/2 tbsp of the bean, onion and tomato mixture into each mini muffin cup. Cover the mixture with the beaten eggs, filling the mini muffin cups almost to the top.

6. Place the muffin tins in the oven and bake the egg cups for about 10-12 minutes, until they appear solid.

7. Remove from the oven, and let cool completely before eating or freezing.


Fried Cauliflower Rice

Coming at you with another quick and easy lunch idea! This one uses cauliflower rice, which I’ve recently discovered and is pretty dang good! It also is loaded with veggies and includes some eggs to get in that protein.

There are so many options for a base when it comes to making “fried rice”- normal white rice, brown rice, and quinoa are all tasty options. But this cauliflower rice just lightens everything up while also being super delicious! The flavour of the cauliflower adds so much to the dish. In addition to that cauliflower, the rainbow of veggies in this speedy meal includes carrots, celery, red pepper, purple cabbage, and red onion. So good!

All of that yummy veg is sauteed first so that they have a chance to get nice and tender. Once they do, everything moves pretty quickly, so make sure you have your ingredients handy. The cauliflower rice gets added- I used some I had in the freezer- along with the eggs, and then everything is seasoned with salt and pepper. The cauliflower only needs to be sauteed for the amount of time it takes the eggs to cook, so that it doesn’t get super mushy, and is still rice like.

I seasoned this dish very simply with just some salt and pepper, to really let all of those beautiful veggies shine! It’s so tasty, fresh, healthy and delicious, and is perfect for meal prepping the night before school, as a quick dinner, or a simple lunch at home. I love the eggs in here because of the great protein they offer! However, if you want to veganize this dish, you can easily substitute for chickpeas or beans.

Hope you like this fast and tasty take on a simple dish!

Yours Truly,

Olivia:))

Fried Cauliflower Rice

  • Servings: 1
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Ingredients

-1/2 tbsp olive oil

-1/4 a red onion, diced

-1/2 a red bell pepper, diced

-1/4 cup grated purple cabbage

-1 small carrot, chopped

-1 stalk of celery, chopped

-1 1/2 cups cauliflower rice, fresh or frozen (grate or process cauliflower florets)

-2 eggs

-Salt and pepper to state


Directions

1. Heat the olive oil over medium heat in a pan. Add in the veggies, except for the cauliflower rice, and sautee until tender, about 6-8 minutes.

2. Add in the cauliflower rice and the eggs, and scramble the eggs with a wooden spoon as you stir the rice into the veggies. Continue to sautee until the eggs are cooked through.

3. Season to taste with salt and pepper.

4. Serve warm.


How To Meal Prep The Perfect Lunch Bowl

Hey friends! I know that prepping lunches/dinners for school/work can be a STRUGGLE. I’ve been there, believe me. So today I’m sharing how to meal prep the perfect lunch bowl, to give you a bit of inspiration to make lunch the best part of the day again!

Packing lunches is difficult for a number of reasons. It could be that you have no idea what to make, or that you’re just lazy (I get you). It’s times like these when it’s the hardest hard to fit nutritious food into your diet. When you don’t feel like prepping food or are lost as to what to even pack, it’s easier to grab more processed snacks and faster, less nutrient dense options. So this is why lunches need to be

a) Exciting

b) Quick and Easy to Make

c) FREAKING DELICIOUS AND NUTRITIOUS

Having a slew of super tasty lunch ideas available makes it way more likely that you’ll have the desire to meal prep, because you’ll know that your future self will be thanking you. And if said delicious ideas are fast and simple to prepare, even better! It won’t be a laborious chore to make sure that you’re nourished everyday. Which is, of course, the goal. To NOURISH YOUR BODY so that you can be the best version of yourself possible. You can’t do that if you’re consistently packing you’re not having a good lunch- whether you’re consistently packing a couple of chocolate bars and a bag of chips, or s few cucumber slices. I have a ton of great lunch options under School Lunches on my site, but keep reading for my perfect bowl formula.

Like I just said, you can’t pack a super tiny lunch full of junk food or just veggies and expect to feel satisfied. You need BALANCE people. BALANCE! And that’s what I love about these bowls. You get your veggies, your complex carbs (aka ones that will help keep you fuller longer), AND your protein (also fills you up), all in a neat little package that is customizable based on what you have, what you like, and what you feel like preparing. The point is, you get a delicious meal that is simple and easy to make. Which is the optimum recipe for meal prepping success!

Once you have these bowls made, feel free to add a little something extra on the side, whether that be more fruits and veggies, or a little treat. If you’re getting all of your required nutrients in to fuel you throughout the day, of course you can have a lil something sweet- check out my healthy desserts here. It keeps things interesting and satisfying.

Before I present you with this bowl building guide, let me assert this point- UTILIZE LEFTOVERS! Whether it’s some chicken from that night’s dinner, some quinoa you made a few days ago, or some random roasted veggies that you have in your fridge, leftovers of all kinds are welcome in these bowls and are a part of what makes them so quick and easy!

You’ll definitely notice the difference once you fuel up properly, as opposed to being unsatisfied with your lunch choices. And this is incentive should be enough to keep on meal prepping! I hope that this perfect bowl formula helps you out- it’s my go-to lunch almost every day! Let’s get into the very simple steps.

Step 1: Choose Your Complex Carbs

Carbs are IMPORTANT because they give you energy for the day ahead, and help you feel full! Don’t leave em out. What is also important, however, is making sure that you’re choosing whole grain and complex carbs that release energy more slowly and provide you with more nutrients than more quick to release, simple carbs. Think whole wheat bread instead of white bread, and brown rice or quinoa instead of white rice. But if you don’t have whole grain options on hand, don’t shy away from using carbs like white rice. You still need that energy, and carbs shouldn’t be something to be afraid of. Fill your tupperware to about a 1/4 full with your carb of choice! Some of my favourite complex carb ideas are:

  • Sweet Potato (see my 5 Minute “Baked” Sweet Potato for a quick option)
  • Quinoa
  • Brown rice
  • Sprouted grain bread
  • Toasted whole wheat tortillas
  • Brown rice crackers
  • Couscous
  • Barley
  • Whole wheat pasta or brown rice noodles

Step 2: Add Your Veggies

Veggies are full of nutrients and are an essential part of these bowls! Both fresh and cooked options work great- or use a combination of the two. I always like to have a bunch of different veggies on hand in the fridge, ready to be used for such situations. Be sure to pick veggies that YOU LIKE- don’t force yourself to eat stuff you hate, because that is not sustainable. Fill your tupperware at least 1/2 full with veg- here are some ideas:

  • Tomatoes
  • Cucumber
  • Corn, peas, or other defrosted frozen veggies
  • Beets
  • Cauliflower
  • Zucchini
  • Carrots (I grate mine- game changer!)
  • Spinach
  • Lettuce
  • Mushrooms
  • Celery
  • Broccoli
  • Peppers
  • Olives
  • The list goes on and on!

Step 3: Pick Your Protein

Protein is vital- it helps keep you feeling fuller longer, and is necessary to build muscle tissue and for your body to function in general! When you think protein, you may just be thinking of your conventional sources- meat- which can be hard to include if you don’t have any ready to go. There are a TON of easy protein options out there though! Many of them can be prepped before hand, and a bunch of others are ready to go as is. These are some great healthy protein options to add to your bowl:

  • Boiled eggs (I love boiling a bunch at a time, and having them ready to use for the next few days)
  • Chicken, pork, or beef (including leftovers, or meat that you cook in a batch for meal prep)
  • Canned tuna (mix with some mashed avocado so it’s less dry)
  • Canned beans- black, red kidney, navy, etc.
  • Chickpeas- drained and rinsed from the can, or roasted (see my 3 Flavours of Crispy Chickpeas for ideas!)
  • Falafel (see my favourite falafel recipe here)
  • Tofu
  • Veggie burgers

Step 4: Finish With Flavour And Healthy Fats

Ok, so we’ve got carbs, veg, and protein, which, on their own, should taste pretty good. You can see that I added some more protein in the form of chickpeas to this bowl as well. But to make these bowls even better, be sure to add some healthy fats and flavour at the end! I’m talking homemade dressings, hummus, tzatziki, avocado, nuts and seeds, or simply some balsamic vinegar! Healthy fats are a necessary part of your diet, and make your lunches that much more satisfying. Try and stay away from store bought dips and dressings- they can be full of preservatives, sugars, and other not so nice ingredients! Some finishing touches I like to add to my bowls are:

  • Dips and dressings (see my favourite recipes here)
  • Hummus
  • Salsa
  • Vinegars (love my balsamic)
  • Avocado
  • Nuts
  • Seeds

There you have it- the perfect steps to make your meal prep dreams come true! There are so many combinations and that’s something that I love about this formula, but here are some flavour combo ideas if you’re feeling a bit overwhelmed:

  • Brown rice with cucumbers, spinach, mushrooms, grated carrot, Soy Marinated Tofu, and Peanut Dressing.
  • Quinoa with cucumbers, tomatoes, red peppers, olives, red onion, Falafel, and Hummus.
  • Sweet Potato with spinach, red onion, peppers, corn, roasted chickpeas and balsamic vinegar.
  • Toasted whole wheat tortilla with tomato, corn, peppers, black beans, salsa and chicken.
  • Couscous with beets, cauliflower, grated carrots, boiled eggs, almonds and Creamy Avocado Balsamic Dressing.

All of those combos sound amazing! Go ahead and get creative, and I promise that these steps will help you to create delicious, filling and nutritious lunches and keep you coming back for more.

Yours Truly,

Olivia:))

Hearty Vegetable Chilli

Hi guys! This is truly one of my favourite recipes ever- it’s so full of flavour and VERY hearty, as the name suggests. It’s healthy, vegan, and so so good. I posted the recipe for this chilli just under two years ago, but WITHOUT A PICTURE. So I thought it was time for you guys to see just how good it is😍

Chilli is honestly one of the easiest things you can make, and also one of the most comforting. When I think of a big bowl of this warm chilli, I think of curling up under a blanket after spending the day outside in the cold. The chilli itself has so much delicious flavour, and it’s PACKED with beans and veggies! The more stuff my chilli has in it, the better, and if you agree you’ll adore this recipe.

It starts the way many other delicious things do- with onion and garlic. They get fried up in some olive oil before the spices get added, and become the base of flavour for the chilli. And let me tell you, that is the most technical part of the recipe right there. After that, it’s pretty much just dumping the rest of the ingredients in, giving it a stir, and letting all those aromatics come together in the pot.

Once the chilli is done- you can tell because the carrots will be soft enough to pierce with a fork- I like to scoop out big bowls of it, and top it with some cilantro and chopped green onion. Some hummus would even be great on there too!

All the veg in there is so good- you’ve got tons of corn and carrots, plus black beans, chickpeas, and red kidney beans. This means there’s so much protein and it will definitely fill you up! Perfect for school lunches👌On a related note, this recipe is freezable and therefore great for meal prepping as well. Literally, any situation you’re in, this chilli is applicable.

Make sure you check this chilli out- it’s one of my favourite recipes for a reason!

Yours Truly,

Olivia:))

Hearty Vegetable Chilli

  • Servings: 4-6
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Ingredients

-1 tbsp olive oil

-1 white onion, diced

-3 cloves of garlic, minced

-1 tbsp ground cumin

-1 tbsp chilli powder

-1/2 tbsp dried oregano

-1/2 tbsp paprika

-1/2 tsp chilli powder

-1 large carrot, chopped

-1 cup frozen corn

-1 can of chickpeas, drained and rinsed

-1 can of black beans, drained and rinsed

-1 can of red kidney beans, drained and rinsed

-1 can of diced or crushed tomatoes

-3 tbsp tomato paste

-Salt and pepper to taste


Directions

1. Heat the olive oil in a large pot over medium heat. Add in the onion and cook for 6-8 minutes, until translucent. Add in the minced garlic and cook for another 2 minutes.

2. Add all of the spices to the pot and cook for 1 more minute, just to brown them up a bit. Next, dump all of the other ingredients into the pot and give everything a good stir.

3. Bring the chilli to a simmer, then turn the heat down to low and cover the pot. Simmer for 25-30 minutes, until the carrots can be pierced with a fork.

4. Season to taste with salt and pepper, remove from the heat and serve warm.