Quick & Easy Plant-Based Lunch Ideas

Main Dishes


As a busy mom trying to juggle so many different priorities, it’s never been more important to keep myself healthy… and never so difficult!  For some reason lunches are the most challenging for me, the days seem to just disappear before I know it.  I’m sure I’m not the only one!  Which is why my cousin and fellow new mama Jillian and I were so excited to do this post to help give you (and US!) a couple of new healthy, quick and delicious plant-based lunch ideas.View The Post

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10 Day Smoothie Challenge II & Giveaway!

Breakfast, Lifestyle, Smoothies


Last year’s 10 Day Smoothie Challenge was such a hit that I wanted to do it again… and make it an annual event!  I’m SO happy you all love smoothies as much as I do that I also decided to collaborate with Genuine Health to give away the ENTIRE line-up of vegan and Greek yogurt fermented protein powders to one lucky winner at the end of the challenge (winner will be announced on January 27th, prize valued at $225). Enter the contest at the bottom of this blog!

Of course, the only tool you really need to make a good smoothie is a good blender (I use a 780 Series Vitamix).  If you’re on the go, a sealable cup is also super handy.  I have this  cool lidded cup from Williams Sonoma (see below in ‘shop the post’) that is amazing, but you can also use an insulated cup such as a travel coffee mug.  Really, that’s it.




Now, I want to be clear, this isn’t a cleanse or a detox (I’m not big fans of either in most cases, but I totally subscribe to filling your body with good food to help support your bodies natural ability to perform those functions).  This is meant to help give you some new ideas to mix up your routine and fill yourself with all the good stuff to get your day started right!

I am a big believer in having a protein-rich breakfast to help keep you satisfied for longer and to help build and maintain muscle tissue, so I added a full scoop of Genuine Health protein powder to each recipe, but you can use a half scoop if you don’t like using as much:  I used the fermented proteins+ line of protein powders including the vegan fermented proteins+ and the Greek yogurt fermented proteins+.  I kept the recipes open so that you could choose which one suits your needs best (just match the flavour according to the recipe).  The fermented proteins help support digestive health, increase the absorption of nutrients and reduce the bloating that you normally find in protein powders (especially the plant-based ones).

Here are the ‘Rules’ of the Road:

  • Each smoothie serves one person: multiply as needed!
  • The only direction is to place everything in the blender and blend until smooth!
  • Milk:  use whichever type of milk you like (unsweetened) such as cow’s milk, almond, soy or some other type of plant-based milk beverage.  Just keep in mind that the only plant-based milk beverage that contains any significant protein is soy milk, and be sure to choose one that is fortified with calcium and vitamin D.
  • Protein Powder: use either the Genuine Health fermented vegan proteins+ OR the Genuine Health fermented Greek yogurt proteins+ in the respective flavour as indicated in the recipe.  You can reduce the protein powder to 1/2 scoop if you wish.
  • Yogurt: I used 2% Greek yogurt in most cases for the extra protein, but regular yogurt will work fine too.  For anybody who is avoiding milk-based yogurt, replace it with coconut yogurt.

Enjoy, have FUN and let me know which one is your favourite!  xo



Day 1: Strawberries & Cream Smoothie

  • 1 1/2 c. frozen strawberries
  • 1/2 c. milk
  • 1 tsp. fresh lemon juice
  • 1/2 tsp. vanilla
  • 1/2 c. vanilla yogurt
  • 1 scoop vanilla Genuine Health protein powder




Day 2: Wake-Up Smoothie

  • 1 tsp. instant espresso powder
  • 1 scoop chocolate Genuine Health protein powder
  • 1 frozen banana
  • 3 ice cubes
  • 1 Tbsp. cocoa powder
  • 1 c. milk
  • 1 tsp. hemp seeds (optional)




Day 3: Cherry Amaretto Smoothie

  • 1 c. frozen cherries
  • 1/2 c. vanilla yogurt
  • 1/4 tsp. almond extract
  • 1/2 c. milk
  • 1 scoop vanilla Genuine Health protein powder




Day 4: Orange Creamsicle Smoothie

  • 1 orange, peeled and diced
  • 1/2 c. vanilla yogurt
  • 1/2 c. orange juice
  • 1 scoop Genuine Health vanilla protein powder




Day 5: Carrot Cake Smoothie

  • 2 dates, pitted
  • 1/2 c. cooked carrots (cut into 1/2″ chunks)
  • 2 Tbsp. quick oats
  • 1/4 tsp. cinnamon
  • dash each of cloves and nutmeg
  • 1/2 c. milk
  • 1/2 c. ice
  • 1 scoop Genuine Health vanilla protein powder




Day 6: Heavenly Cleanse Smoothie

  • 1/2 orange, peeled and diced
  • 1/2 c. frozen pineapple chunks
  • juice of 1/4 lemon (about 1 tsp.)
  • 1/2 tsp. turmeric
  • 1/2 frozen banana
  • 1/4 c. milk
  • 1 scoop Genuine Health vanilla protein powder
  • 1/2 c. ice
  • 1/2 tsp. fresh grated ginger




Day 7: Peanut Butter Cup Smoothie

  • 2 Tbsp. natural peanut butter
  • 1 1/2 Tbsp. cocoa powder
  • 1 frozen banana
  • 1 scoop Genuine Health chocolate protein powder*
  • 1 tsp. hemp seeds
  • 1/2 c. milk

*you can alternately use the Genuine Health Chocolate Peanut Butter Whey Proteins+




Day 8:  Coconut Cream Smoothie

  • 1/4 c. coconut milk
  • 1/4 c. pineapple juice
  • 1/2 frozen banana
  • 2 Tbsp. unsweetened shredded coconut
  • 1/2 c. coconut yogurt
  • 1/2 c. ice cubes
  • 1 scoop Genuine Health vanilla protein powder




Day 9: Raspberry Beet Smoothie

  • 1/2 c. peeled cooked beets cut into 1/2″ chunks
  • 1/2 c. raspberry yogurt
  • 1 c. frozen raspberries
  • 1/2 c. berry pomegranate juice
  • 1 scoop Genuine Health vanilla protein powder




Day 10: Eat Your Greens Smoothie

  • 1 c. loosely packed kale leaves (ribs removed)
  • 1 c. loosely packed spinach leaves
  • 1/2 c. frozen mango chunks
  • 1/2 frozen banana
  • 1/4 c. pineapple juice
  • 1/4 c. soy milk
  • 1/4 avocado
  • 1 scoop Genuine Health vanilla protein powder




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Thank you Genuine Health for sponsoring this healthy post!

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My Top 5 New Year’s Nutrition Resolutions



Happy New Year!  I hope you’re all rested and ready for a fresh start to 2017! I had an amazing holiday filled with good food, nice wine and the most incredible time with my family.

I’ll admit, I used to snub New Years Resolutions.  But for some reason I’ve had a change of heart and now can’t wait to clink my glass at midnight and setting a new intention for a new year.  And I’m not the only one: approximately 80% of us make resolutions in the New Year, BUT apparently a mere 8% of us actually KEEP them!  Ouch.View The Post

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The 12 Days of Christmas Giveaway Winners!



Thank you so much for all of your enthusiasm surrounding my FIRST 12 Days of Christmas Giveaway this year and of course a GIANT thank you to the fabulous partners who so generously gifted the amazing prizes!  I am incredibly grateful for the support that you have all given me this year, and was so happy that I could give back a bit of love for the holidays.  I wish that everyone could have won!

The winners were drawn randomly… here they are!View The Post

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