Our Happy, Healthy Blog

Posted by Shivma on August 7, 2015

Power Up Protein Smoothie

My expert taste testers (my kids!) love this smoothie! It’s great because it’s so easy and really versatile. You can add and subtract ingredients as you like but if you follow the recipe you can get a very balanced meal rich in protein.

Kids are tricky eaters – some days they’ll eat everything you give them and other days they don’t want anything. For those days that they’re fussy this is an awesome alternative that will put you at ease about making sure they get the nutrients they need.

The milk and yogourt provide calcium and protein and the fruits give you a range of vitamins and minerals (Hint: pick the fruits you know your kids enjoy). The avocado is especially great for growing kids because it has higher amounts of those heart-healthy monounsaturated fats and the flax seeds provide Omega 3s which we don’t always get in our diets.


All in all I’d say it’s good for everyone!


It easy to make and you can double the recipe to make a large batch if you’d like. This recipe makes about 16 ounces.



1 cup milk of your choice (I like to use dark chocolate almond milk to give it a nice flavour)

1/2 cup plain yogourt

1 frozen banana

1/4 avocado (omit if not handy)

1 cup frozen/ fresh fruit (pick any that you like but some like mango and papaya will make the smoothie thicker)

1tbsp. ground flax seed

1tsp. vanilla essence

1 tsp. cinnamon

2 tbsps. protein powder of your choice (optional)



1. Place all ingredients in blender and blend until smooth.

2. Stir and enjoy!

Tip: Always put your liquid ingredients first then add your fruit. It makes it easier and faster to blend.

Posted by Shivma on August 7, 2015

A Healthy, Breastfeeding Mama

In honour of World Breastfeeding week I thought I’d talk a bit about the importance of good nutrition while breastfeeding your little one.


It is always best to eat nutrient-dense foods. They pack the greatest punch and give you the most amount of energy. Here are my suggestions for ensuring that your body gets the nourishment it needs and that you deserve.


Drink as much water as possible! Every time baby feeds, you drink. Smoothies are also a great way to get a lot of nutrients in a great tasting way. (I’ve posted a recipe for a power up smoothie too!)


Try to have as much fresh fruit and veggies in the house as possible. Ask your partner or someone else to cut them up so that it’s easy for you to grab and snack on. Babies aren’t bothered if you eat while they’re eating.


Choose healthy, whole grain carbs. They are nutrient dense and will keep you fuller longer, especially if you have them in the morning.


Try to avoid sugary foods and drinks. Make sure that whoever is doing the groceries doesn’t buy junk food, that way you’ll be less tempted to eat it when hungry.


If you’re happy and healthy then chances are baby will be happy and healthy too!


Happy World Breastfeeding week!

Posted by Shivma on August 3, 2015

Power Up Kale & Pineapple Drink

I recently started experimenting with homemade juices because I found that my 15 month old was going through a picky eating phase but she would drink almost anything you gave her. So I thought what better way to ensure that she got her fruits and veggies!


It turns out that not only did she enjoy them but so do I! I try to make some version of this at least 3 times for the week.


I find that it is also a great pre-workout drink. I try to have one before yoga because it gives me that feeling of fullness without being stuffed they way you would when you eat before you exercise.


What’s also great about this drink is that by combining the kale with the pineapple your body gets a greater amount of iron from the kale. A lot of greens have substances that prevent the absorption of iron by the body but by having them with a food rich in Vitamin C you increase that absorption.


You can add a sweetener if you would like but the sweetness of the pineapple masks any of the bitterness of the kale.


This tastes best cold so I recommend leaving your kale and pineapple in the fridge until you’re ready to juice.




1 cup kale
2 cups fresh pineapple


1. Place kale and pineapple in juicer until completely juiced.
2. Stir and enjoy!


Note: If you don’t have a juicer you can use a blender or food processor but you may have to strain the juice to remove the bits. Or you can drink it as is!

Posted by simplyadmin on August 1, 2015

Easy Banana Oat Muffins

I love baking but what I don’t like is taking a long time and using a lot of appliances that I then have to clean up. I think this is why I love this recipe so much! Not only is it quick and easy (not to mention delicious) but there is little clean up and it’s kid friendly.


My kids love making these muffins just as much as they love eating them which is great because they are super healthy (which is a mummy bonus!).




I usually use mini muffin cups because they are just the right size for the kids. It makes about 24 mini muffins but you can make regular-sized ones and you should get about 10-12.


These muffins really rise nicely so you will only need to fill the muffin liners 2/3 of the way.


1/2 cup unbleached white flour
1/4 cup spelt flour (you don’t )
1/2 cup quick oats
1/3 cup brown sugar
1 tsp baking powder
1/2 tsp baking soda
1/4 teaspoon salt
3/8 cup milk (any kind you prefer)
1/4 cup oil/ applesauce/ flax egg (1tbsp. ground flax + 3 tbsps water let sit for a few minutes)
1/4 teaspoon vanilla extract
1/2 cup mashed banana (about 2 medium bananas) (the riper the bananas the less sugar you will need)
handful of walnuts (optional but they bring out the flavour in the spelt flour)


1. Preheat oven to 400 degrees F
2. In a bowl, combine dry ingredients.
3. In a separate bowl, whisk milk, oil and vanilla. Then add the bananas and mix well.
4. Add dry ingredients to wet ingredients and mix until just combined.
5. Line 2 mini muffin tins with 24 muffin cups and pour batter into them.
6. Bake for 18-20 minutes