Tofu Burguers Dinner

Tofu is a surprisingly versatile form of soybeans that is made by curdling soy milk so that its proteins become coagulated and then pressed into a sliceable cake  Tofu varies in texture from soft to firm to extra-firm. Soft tofu has a smoother texture and is therefore better suited for salad dressings, sauces, and desserts. Firm and extra-firm tofu are best for baking, stir-frying, and grilling.

Tofu can also be frozen in its original packaging and will keep this way for up to five months. This process will actually alter its texture and color, making it more spongy and absorbent, and more yellowish in color. This change in physical properties is actually very suitable for certain recipe preparations.

If you are selecting tofu on the basis of fat content, the firmer tofus are usually the highest in fat, and the softest tofus, often called silky or silken, are the lowest.

To prepare the burgers make sure you squeeze all the liquid out of the tofu. It will give your burgers a crispier texture

The How to:

In one deep container mix 1 block of firm tofu (previously frozen is fine and dry!), add 1 cup of almond flour, 1 egg and 2 tbsps of Worcestire sauce. Salt and pepper to taste

Work the mix with two forks or your hands and give them the shape of balls and flatten

Cook in a non stick pan for about 3 mins each side or until golden

Serve them with roasted veggies (carrots and sweet potato in the picture) and enjoy!

Fact or Fad?: Cleanses are necessary once in a while

Our bodies are such smart machines, mechanically and biochemically. Our organs work independently but connected at the same time and produce enzymes (a type of protein ) and protein factors that help all those processes. Among those processes some of our organs (spleen, kidney, liver) have a “built in” detoxification system.

Drinking store bought or homemade juices or drinks will not in any way help your body detox or cleanse. There is no hard science or studies that show any benefits from those cleansing programs. On the contrary they can be dangerous for people with certain known or unknown chronic conditions (i.e Diabetes)

The only type of detox diet that is worthwhile is one that limits processed, high-fat, and sugary foods, and replaces them with more whole foods like fruits and vegetables. That clean-eating approach is your best bet to getting your body in tip-top shape.

The kind of severe calorie restriction associated with cleanse diets can also lead to muscle breakdown and feelings of extreme fatigue, as well as headaches, irritability, cramping and diarrhea.

There is a fact though: you will loose water weight and for some people to see that “movement” down on the scale can be strongly motivating.Like using the start of the New Year as motivation to change your life, initiating a cleanse for a few days before adopting a healthier well-rounded diet could have some psychological benefit.

If that is your case I suggest you look at our 1 DAY DIY JUICE DAY. Needs a little bit of preparation (shopping ahead of time and drinking lots of water before “the day of”)


Weekday Morning Easy Smoothie Breakfast


High Protein, Low Calorie Smoothie

A breakfast that is high in protein is very important but with a busy schedule it can be hard to find something that is quick, easy, and tasty. This smoothie recipe is a great way to have a breakfast that is high in protein. With the addition of a few other ingredients, it can become a high calorie smoothie if you need or want to drink it before a workout instead. This smoothie will provide you with the protein you need to start your day and  feeling full, snacking less through out the day

  • 1 cup plain greek yoghurtBanana smoothie
  • 1 cup 2 % milk
  • 1 medium banana, cut into chunks
  • 2 tablespoons wheat germ
  • 2 tablespoons protein powder or, for a more natural option, hemp seeds

In a blender, combine the yogurt, milk, banana chunks, wheat germ and protein powder. Pour into a tall frost-chilled glass and serve immediately.


You can add strawberries, and in that case decrease the amount of milk.

Also, you could add pure vanilla extract to add flavour without the calories

Dietitians tip

To make this recipe higher in calories, add 1 tablespoon of flaxseed oil for an additional 120 calories, 14 grams of fat, and no additional sodium or cholesterol per serving.


Fact or Fad?: Is High Protein Content Breakfast Good For You ?

Spring break is over, and we are all back to our routines with time to renew our intentions.

Continuing with our High Protein Meals in March, today is time for Breakfast. But, is it really the most important meal of the day?. We have all heard this before but is it true and does it make a difference what we are eating for breakfast?

Eating breakfast can help but it is not as helpful as eating a breakfast that is high in protein. Research has shown that by eating a breakfast that is high in protein, people are more likely to achieve their weight loss goals and to maintain extra weight off.


Best Sources of Protein

What are exactly Proteins?

Proteins are large and complex molecules that play important roles in our bodies. They are made up of hundreds and hundreds of smaller units called amino acids.  There are 20 different types of amino acids that can be combined to make a protein. Some of them we

Proteins have different functions in the body: antibodies (defense against viruses for example), enzymes (helping in biochemical reactions), structure (supporting and forming cells). And when it comes to nutrition eating enough amount of protein its proven to help feeling satiated for longer without affecting your blood sugar levels.

Protein is a macronutrient which means that the body needs it in large amounts and cannot store it so it needs to be constantly consumed and replenished.

Breakfast helps to kick start your metabolism which helps you to burn calories through out the day. A breakfast high in protein helps you to feel full so you are less likely to snack through out the day. Good sources of protein include fish, poultry, beans, nuts and whole grains. Nuts, eggs, and whole grain breads are quick and easy source of protein to start your day of right. So we conclude it is true that a high content protein breakfast is good for you.

How Much Protein Do I Need?

It is a myth that extra protein builds “more muscle”. Muscle fibers are made of muscle cells that can “grow” and become thicker through exercise. Bodies need a modest amount of protein to function well. Extra protein doesn’t give you extra strength. According to the U.S. Department of Health and Human Services:

  • Teenage boys and active men can get all the protein they need from three daily servings for a total of 200 grams,
  • For children age 2 to 6, most women, and some older people, it is recommended two daily servings for a total of 150 grams and,
  • For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of 180 grams.

    And of course not all your protein source choices have to be from animal origin, so here is a short list of non animal sourced protein options

Plant base Protein sources

Quick, High Protein, Delicious AND School friendly bars

Snacks is commonly reported to be the time when most of us grab anything we have handy. And usually an apple, banana, nuts or a whole grain toast come after other not so healthy options.

Based on a recipe that contained much more “adult “ ingredients (i.e. coffee beans) and no school friendly ingredients (i.e. roasted nuts) I came up with this recipe that beats all that and is delicious.

This is what you need:


The dry:

  • Cut steel oats, 1 1/3 cups
  • Crispy rice cereal, 1 cup
  • Chocolate chips, 1/4 cup
  • Shredded coconut, 1/4 cup

The wet:

  • Coconut oil, 2 tbps
  • Sunflower butter, 1/4
  • Brown rice syrup (or honey, or Maple syrup), 1/4 cup

The recipe:

1- In one bowl add the dry ingredients and mix gently, set aside.   (I used Crispy cereal Xmas version, thats why the added color)

2- In a deep pan add the oil, butter and maple or rice syrup and put on medium heat until it starts simmering. Remove from heat and add a few vanilla (from beans or extract).


3- Add the warm liquid to the dry ingredients and using a wood spoon mix well. Chocolate chips will melt.


4- Spread the mixture on the flat plate (you can use parchment paper here) and freeze for about 20 mins.


5- Cut them in the desired sizes and enjoy them!! 

To keep them fresh wrap them individually and place them in an air tight container in the fridge for 4-5 days

Breakfast: Our fave meal of the day !

Breakfast is known to be for most of us, the favourite meal of the day. However, contradictory, is the meal that most people claim to spend less time on. Less time on preparing breakfast, less time on eating breakfast and even NO time for breakfast!

We will start the first week of March with the intention of improving our breakfasts with a series of delicious, high protein and quick breakfast ideas.

Why quick? So we don’t create “reasons” about not having enough time and we can fit it in our daily morning routine without struggles

Why high Protein? Because latest studies show that when we have a high protein content breakfast we are less inclined to eat sugary snacks throughout the day, and we make better and healthier choices

Why Delicious? Well, because our intention and goal is to improve our diet and even better if it tastes good. Chances are we will make it again, and again!

Here is our first super recipe:


  1. 1 cup part-skim ricotta
  2. 3/4 cup whole-wheat flour
  3. 3 eggs
  4. 1 tablespoon honey or brown sugar (optional)
  5. 1/2 teaspoon baking powder
  6. 1/2 teaspoon salt


In a large bowl, mix all ingredients together until you have a thick batter.

Lightly grease skillet and heat over medium heat. Spoon 1-2 tablespoons of batter onto hot skillet. Spread the batter into a thin circle.

Cook each latke for 2-3 minutes on each side until golden brown. Reduce heat if the outside browns faster than the inside is cooking.

Serve warm with added fruits or cheese and sprinkle with chia seeds. Enjoy!


New Study Reveals The Truth About Smoothies

There has been lots lots going on about smoothies. That they are good, that they have lots of sugar, that they can replace a meal, that you better don’t replace a meal and so on.

This study shows than, other things being equal, if you took a meal and blended it, you’re likely to feel fuller longer. Any meal? yes, any meal.


Green Smoothie


Not long ago, Nobel Prize winner Peter Mansfield developed a technique that using magnetic resonance imaging (MRI) and later a rapid-sequencing started a new era  in smoothie research. With all those techniques researches are now able to trace behaviour of food in our digestive tract.

It has been well studied that if we eat  a solid and liquid together, say rice and water, the liquid will exit first and the solid will take longer. Before that happens a layer is form in our stomach: the lower portion being the heaviest (the rice in this case) and the upper being the lightest (water in our example). Food separates in layers in the stomach.

In an interview with Dr. Spiller who run the study of “full meal vs. smoothie meal” he revealed: “So if you eat a mixed meal, the water exits the stomach rapidly and the stomach shrinks,”. This is known as gastric sieving. “If, by contrast, you had made that separation of liquid and solid impossible—by blending it into a smoothie or whatever—then that couldn’t happen. The liquid that would come out would contain some calories.”

But, as with everything there is so much around the eating process and the smoothies and full meals….full meals (say an apple, because there was another study called “the apple study”) takes much longer to be finished and when looking at it our senses start getting our digestive system ready: enzymes are being produced in our saliva and even our pancreas start segregating important chemicals for digestion. These events don’t happen with a smoothis.

Not to mention you can finish one smoothie of two apples and some apple puree in less than 20 seconds.

Smoothies yes? no? You can read the full article here and make an informed decision on what is best for you in this present time. Never forget if you have any underlaying condition (i.e. diabetes) this may not be the best way to take your daily calories.




March Is The New January: Time to Revisit Your Intentions

How does that sound? If you fall among 95% of the population by March you have likely lost track or totally forgot your January commitments and intentions.

March has come with warm weather in the North and a clear feeling that Spring is (almost) here.

It would be a good time to revisit your whys? Hows? When?

Why did I lose track of my goals? What came up in between me and my intentions? When did it happen? Did I see it coming and avoid it? Did I see it coming but had no time to take care of it?

Am I being midful?

We can re visit our goals and intentions today. It is not late, it is only March!