Andrea's Superfood Power Balls!

This is another one of those recipes that are all over pinterest, tons of different variations and ways to make these. This is my chocolate version and my cookie doe- or vanilla version. As usual, I pack these with my favorite super foods, and you can totally sub in or out some of the ingredients to make them your own. This is the recipe I have settled on...for now... but I'm sure it will vary as my recipes usually do the more I make em.

I love these.

Lennon loves these. 

I always have them in the freezer and they are an easy take along high protein snack for you or baby, or kid, or hubbs... 2 of these fills me up for a few hours and they seriously taste delish! Ill post a few more of my variations when I get around to writing them down!! lol

Enjoy!


Chocolate Power Balls

Ingredients:

1.5 Cups organic dates, pitted

1/4 Cup organic goji berries

1/4 Cup raw organic unsalted cashews

3/4 Cup raw organic unsalted almonds

2 Tbs organic hemp hearts

1 Scoop brown rice protein powder

1 Tbs organic chia seeds

2 Tbs golden flax

3-4 Tbs dark cocoa powder

2 Tbs unsweetened organic shredded coconut

1-2 Tbs water as needed

Method:

Put dates, goji berries  and nuts into the food processor and blend until everything is broken down into small pieces. Add the hemp hearts and protein powder, continue to blend. Add the flax, coconut and chia, blend then add the cocoa and keep blending. Add the water one Tbs at a time- don't add too much or the balls will be too wet! you want the mixture to easily stick together when you squish it in your hands. Grab about 1.5- 2 tbs of the mixture and squeeze it together and then roll into 1.5- 2 inch balls. Store in the freezer. I usually keep a bunch in the fridge as well, just make sure you eat them within a week or so.

*note- you will need at least a 4-5 cup food processor to be able to fit everything in and blend properly.


Cookie Doe Power Balls

Ingredients:

1.5 Cups organic dates, pitted

1/4 Cup raw organic unsalted cashews

1 Cup raw organic unsalted almonds

2 Tbs organic hemp hearts 

1 Scoop brown rice protein powder

1 Tbs organic chia seeds

2 Tbs golden flax

1.5 Tsp organic cinnamon

1/4 Cup unsweetened organic shredded coconut 

1-2 Tbs water as needed

Method:

*Same as above

New Recipe! Gluten Free Almond Butter Banana Muffins

Quick. Easy. Flourless. Sugarless. Whats not to love. These are def a go-to recipe for my LO, and myself (I change the recipe slightly for me, I adda bit of agave and chocolate chips :) I keep these in the freezer and usually giver Lennon one of these, one my oatmeal banana muffins and some blueberries for breakfast and we are good to go. Enjoy

Gluten Free Almond Butter Banana Muffins

1 Ripe organic banana

1/2 Cup Wheat free oats

1/2 Cup almond butter

1 Organic egg

1/4 Cup Grapeseed Oil

1/2 tsp Baking soda

2 Tbs golden flax

1 Tbs Chia seeds

2 Tbs Organic help hearts 

Preheat oven to 350 degrees. Put everything except chia seeds in the food processor and blend well until everything is incorporated

Add in chia seeds and blend un til mixed in. Using an ice cream scooper, scoop batter into lined muffin tins (makes about 9 muffins) Batter will be on the thicker side, you can always add a tablespoon or two of almond milk or milk of choice as well to thin it out a bit too. Pop in the oven for about 12 min on the bottom rack, then move to the top rack and cook for about 3-5 mins. Let cool and enjoy! Store in the fridge for about a week or freezer for longer.

Delish.

New Recipe!!! Baby Bars!

I was looking to find some packaged bars to take with me on vacation as we are staying at a resort, and I am a bit paranoid about the food, for Lennon and myself so I plan to bring a bunch of stuff and snacks from home so I don't have to rely completely on the resort food. I wont be able to bring most of my homemade stuff as they have to be refrigerated, and with travel time, customs, etc... not sure what will make it though. In the process I picked up some organic baby bars from the grocery store- and immediately thought- I can make these!!!! I haven't made any bars really yet for baby, so this is what I created. They are pretty much a power bar as they are packed with superfoods and protein. I have a version of these I make for me, so I figured I'd make some for Lennon following the same idea. The boxed ones are going to have to do for the vacay but these have been great for snacks or for an add on to a meal, she is loving them, and I'm lovin em too! I made them into mini bars for her, but if making for you, just make em a bit bigger. You can always play around with add ons if you keep the base the same, they should work. Ill post a few other variations as I experiment.

Baby Protein Bars

1 Cup organic dates- pitted
2/3 Cups organic raw almonds
1/4 Cup organic goji berries
1 scoop brown rice protein powder (I use Sun Warrior but any protein powder should be fine)
2 Tbs Organic hemp hearts
1 Tbs Organic chia seeds
1/2 tsp Organic cinnamon
1-2 Tbs Water as needed

Put the almonds, dates and goji berries in a food processor and blend until broken down to small pieces. Then add everything else and blend well, add water to get the mixture to stick together and form a doe. You should be able to squeeze it together and it hold its shape.

Transfer to a baking pan and press down firmly. Even out the sides and really press down the mixture into the pan. Mine filled half of a 9x9 pan. You could also roll these into little balls but I find the bar version is easier for little hands and mouths. 

Pop it in the fridge for an hour or so, take out and cut into little bars. I actually cut the bars in half, again, easier for little hands to handle. I wrapped them individually in wax paper, stored a few in the fridge for the week and the rest in the freezer. 

I've stolen a few of these for my own snacks... not gonna lie...

Super Excited to Announce!!! 200 Hour Teacher Training at Body Barre Fitness Coming Soon!

Super excited about this project! I am working with Tina Di Leo of Body Bare Fitness and Diane Bruni

of Downward Dog on an innovative 200 hour teacher training program for fall 2016. More info to come, if interested please Contact Tina at 416-992-8039

see link for more info;

http://bodybarrefitness.ca/200-hr-barre-pilates-yoga-teacher-training/

Body Barre Fitness is a registered Yoga Alliance Teacher Training School

Body Barre Fitness is a creative movement fusion studio blending the fundamentals and elements of pilates, barre and Vinyasa inspired yoga to create an innovative fitness experience for our clientele. We are now offering a 200 hour Teacher Training Program which includes three forms of training to fully grasp the fusion components of a Barre Fitness Class;  Pilates Mat 1 with Andrea Caruso, Functional Yoga with Diane Bruni , and Barre Fitness with Tina Di Leo. This is the first Program of its kind.. By the end of the certification, students will be fully prepared to teach Barre Fitness, Pilates Mat 1  and a Vinyasa inspired Yoga Flow class or a Fusion of all three. We offer a fun, interactive learning process , structured to meet the unique needs of individuals by spreading the Teacher Training over a 8 month period, meeting one weekend per month. Our Teaching training approach is focused on creating balance and strength, increasing mobility, flexibility and functional movement within the body. We respect the tradition of Yoga , Pilates and Barre and acknowledge contemporary influences while adding creativity to classes, allowing individuals to find there way of expressing movement within the body.

Our 200 hour Program is for anyone who has interest in becoming a Pilates, Barre or Yoga Instructor or for those who wish to deepen their knowledge on functional movement within the body. Our studio takes an innovative approach to the traditional fitness methods with a strong influence on musicality . Our Teacher Training faculty have an extensive background in health and fitness with over 40 years combined in trainings , certification and personal practice. The environment at Body Barre Fitness is supportive, friendly and upbeat. We offer in -depth training in Pilates, Vinyasa inspired Yoga and Barre Fitness. Students will receive extensive teaching practice where they will develop both skills and confidence in a supportive atmosphere. Limited enrolment allowing for individual attention and ongoing support with primary teachers. We will be accepting a minimum of 15 students into our program.

Some pix from our recent photo shoot at Body Barre Fitness

Oatmeal Superfood Muffins for Baby, or Mommy!

Oatmeal rocks. I love it, Lennon loves it, and we both eat it regularly. This recipe is from my cook book, I just adjusted it a bit for Lennon, but its not that much different and just as good I think. Easy to take on the go, packed with my fav superfoods and pretty easy to make. The hubbs loves these too. I play around with the add ons, and you can be creative: nuts, seeds, berries, choc chips, whatever!

Baby Oatmeal Superfood Muffins:

2 Organic eggs
1/3 cup organic unsweetened applesauce (1 of the applesauce containers)
1 ripe organic banana, mashed
1/4 cup grapeseed oil
3/4 cup almond milk (or milk of choice, I use my homemade almond milk, but any is fine)
2 cups wheat free oats
1/4 chia seeds
2 tbs golden flaxmeal
1/4 cup organic hemp hearts
1 tsp baking powder
1 tsp organic cinnamon
handful of frozen organic blueberries

Preheat oven to 350 degrees. Mix eggs, applesauce, banana, oil and milk. In a separate bowl combine oats, flax, chia, hemp hearts, baking powder and cinnamon. Mix wet into dry and blend well. Add blueberries, then scoop into lined muffin tins.

Bake for 20 mins- check, you might need a few more mins. Move to the top rack after 20 mins if you need a few more, just check with toothpick, if it comes out clean you are coolio. Enjoy. Freeze or store in the fridge.

The original version of this recipe can be found hww.blurb.ca/ebooks/461962-healthy-eating-never-tasted-so-good

A Week of Healthy Dinner Ideas

Eating healthy doesn't have to be boring. I LOVE to cook, and now being home more I have the opportunity to do so, so I like to be creative and have fun with our dinners. There are a few days I get home later and I don't have too much time, but that's when I get my pre-made stuff out of the freezer and we're all good. Whenever I have time on a night I'm not working, or the weekends, I make stuff to freeze so its all ready to go when I need it. I'll even make extra of the weekday dinners to freeze or for hubbs to take to lunch the next day.

This is a week of my meals.

Not crazy complicated or time consuming to make, but super yum and healthy for you and your family. I actually plan my week of meals on the Friday before, and that's the day I go grocery shopping. I also get inspired when I'm shopping, but I like to have an idea so I know what to shop for. I generally buy all organic, but do whatever works for you and your family. Some of these dishes I make regularly. I get asked a lot about my eating habits from my clients, so this post will hopefully give some ideas and inspiration.

Monday: Grilled Chicken and Thai Mango Salad

Just a little paprika and salt and pepper on the chicken, browned on the stove in a cast iron pan and then baked in the oven. The salad is organic mango, red pepper and carrot with a peanut Thai dressing - organic natural peanut butter, siracha sauce, organic lime juice, a little agave, and grapeseed oil, topped with a little crushed peanuts.

Tuesday: Arctic Char and Green beans with a balsamic Dijon maple glaze

Fish was topped with olive oil and fresh lemon juice, then a homemade spice mix- paprika, garlic powder, onion powder, oregano, rosemary, thyme, cumin, salt and pepper, baked. Green beans sauteed with a mix of balsamic vinegar, maple syrup and Dijon mustard. 

Wednesday: Vegetable Stirfry with Black Quinoa

Organic red pepper, kale, broccoli, and zucchini sauteed with a mix of soy sauce, hoisin sauce and siracha, mixed with black quinoa. 

Thursday: Rainbow Trout with Kale & Cauliflower Mash

Fish prepared with fresh lemon juice, rosemary, black pepper and paprika, baked in the oven, Cauliflower and kale steamed then pureed with a bit of olive oil, salt and pepper. 

Friday: Gluten free Pizza

The crust is an organic pre-made gluten free crust, it's very thin and really good. I do make my own crust occasionally but this is a fast easy dinner for a busy night. I used my home made spinach basil pesto, then added fresh organic spinach, sun dried tomatoes, fresh organic tomatoes, Italian cacciatore sausage, and green olives. Once it came out of the oven I sprinkled with a bit of grated Parmesan cheese.

Saturday: Butternut Squash Risotto

We indulge on the weekends, and that's ok. Roasted the butternut squash in the oven with a bit of olive oil and then pureed it. Risotto was actually made by hubby- pretty standard risotto cooking method except we used earth balance instead of butter, organic chicken broth, and added fresh rosemary and lemon juice. Sprinkled with Parmesan cheese, home made hot pepper oil and a bit of maple syrup. yup, maple syrup. I found the recipe on pinterest, it calls for a sprinkle of bacon as a garnish as well, left that out but I will def add that in if I serve this to guests. It was divine. We smashed a fab bottle of red wine with this, it was a perfect Saturday dinner.

Sunday: A day off from cooking for me, we ate at our folks place.