Pumpkin Spice Protein Shake

Pumpkin Spice Protein Shake

INGREDIENTS:
Serves: 1

1 C almond milk, unsweetened
½ C pumpkin puree
½ banana
1/2 T maple syrup
1 scoop vanilla protein powder
½ tsp cinnamon, ground
¼ tsp nutmeg, ground
¼ tsp ginger, ground
Pinch all spice
½ C ice cubes

INSTRUCTIONS: 

1.Blend & Enjoy!

MACRONUTRIENT BREAKDOWN
High Protein

Calories: 299
Fat (g): 4.6
Carbs (g): 38.6
Protein (g): 27.7
Fibre (g): 5.8

© Ambition Nutrition 2015-2017

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Meet Your Matcha Protein Shake

Meet Your Matcha Protein Shake

This shake is great if you are looking for a boost in both focus and energy because unlike coffee, which is a quick high, matcha provides a slower, more sustained release of energy. The EGCG in matcha is the centre of many studies which point towards matcha as a fat burner and a cancer fighter. It also is gentler on the body compared to caffeine from coffee so it is less disruptive to hormones and ideal if you are working to get your cortisol back in check.

INGREDIENTS
Serves 1

1 C coconut milk, unsweetened
½ C ice
1/2 Banana
3 kale leaves
1 tsp matcha
1 scoop […] Read more

Chocolate Espresso Yourself Protein Shake

Chocolate Espresso Yourself Protein Shake

Instead of just tossing the leftover coffee in your pot, freeze it into cubes and let the cubes build up. Then, use that coffee cubes as ice in your chocolate shake. Waste not. Want not!

INGREDIENTS:
Serves 1

1 C almond milk, unsweetened
½ avocado
½ banana
1 scoop chocolate protein powder
1 tsp raw stevia
½ C coffee ice cubes
1 T almond butter

INSTRUCTIONS: 

1.Blend and Enjoy!

MACRONUTRIENT BREAKDOWN: 
High Protein 

Calories: 434
Fat (g): 23.4
Carbs (g): 30
Protein (g): 30.5
Fibre (g): 9.6

© Ambition Nutrition 2015-2017

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Strawberry Aloe Protein Shake

Strawberry Aloe Protein Shake

This shake packs a nutrient punch and will give you a nice boost, but it is still lower carb. Strawberries taste better organic for a few reasons: they are pesticide free, they have more vitamins (vitamins make food taste better) and they have to be fresher.

Unfortunately, avoiding pesticides doesn’t always mean avoiding genetically modified crops (GMO crops) as seeds, such as strawberry seeds, have been linked to this type of modification. Should you avoid GMOS? That’s up to you, but we do not know the longterm health or planetary impact of this new type of science. I personally do my […] Read more

Kiwi Lime Protein Shake

Kiwi Lime Protein Shake

This protein shake tastes like key lime pie filling. The citrus makes it energizing and alkalizing and the avocado provides a dose of healthy fat, adding satiety and creaminess to the mix.

I use chlorophyll as green food colouring because it has zero of the chemicals and 100% more nutrition. Magnesium is found at the centre of the chlorophyll molecule and we are arguably all deficient due to our soil’s lack of micronutrients. Any time you can sneak in a little extra Mg, I highly recommend it. You need it for important things, like making adenosine triphosphate (ATP), the energy currency […] Read more

Chocolate Ginger Protein Shake

Chocolate Ginger Protein Shake

If you are suffering from any type of digestive discomfort, it’s ginger to the rescue! Ginger is extremely anti-inflammatory, de-bloating, anti-nausea and gets the digestive juices flowing. It’s also a heating herb, so it’s excellent to enjoy in the cooler months or if your body temp runs a little low. Here, mixed with hemp seeds and cacao, which is raw chocolate powder the two combine to pack a powerful (and delicious) anti-oxidant punch that boosts everything from mood to skin health.

INGREDIENTS:
Serves 1 

1 ½ C hemp milk*
½ C ice
½ banana
1 inch knob of ginger, peeled
3 kale leaves, stems removed
1 T cacao […] Read more

Mermaid Protein Shake

Mermaid Protein Shake

If you’re veg, or looking to up your nutrient intake because you’re not hitting your daily 6-8 servings of fruit/veggies, you might want to make friends with spirulina. It’s one of the most nutrient dense foods on the planet. It’s a blue-green algae rich in minerals like calcium, potassium and iron, high in B-vitamins and has 6 grams of protein / T that grows in the ocean (hence this shake’s name.)

INGREDIENTS
Serves 1

1 C almond milk
1 banana
1 T spirulina powder
1/2 T maple syrup
1 scoop vanilla protein powder
½ C ice cubes

INSTRUCTIONS

1.Blend and enjoy!

MACRONUTRIENT BREAKDOWN
High Protein 

Calories: 325
Fat (g): 4.5
Carbs (g): 43.7
Protein (g): 33.3
Fibre […] Read more

Just Peachy Protein Shake

Just Peachy Protein Shake

There’s nothing like biting into a ripe, juicy peach on a hot Summer day and letting the liquid drip right down your hand…and onto your shirt if you are me! However, you may be slurping up more than juice off your hand. The sweet nature of peaches attracts bugs, so peaches have become a high pesticide crop. Their thin skin also makes them more porous /absorbent and their trees are sprayed year after year, increasing their pesticide concentration. Choose organic to avoid this issue with peaches and check out further reading at the bottom for a list of high and low […] Read more

AB & J Protein Shake

AB & J Protein Shake

Craving a class peanut butter and jam sandy? This will completely satisfy your taste buds, but it’s a lot healthier. You can skip the bread, which has low nutrition compared to calories and may contain gluten, a low grade food sensitivity for a lot of people. Then we have peanuts…Peanuts are a high pesticide crop and grow a mold called aflatoxin, a known human carcinogen. Trade the bread and the peanuts, for this alternative shake version.

INGREDIENTS 
Serves 1

1 C frozen raspberries
½ banana
4 dates
1 T natural almond butter
1 C unsweetened vanilla almond milk
1 scoop vanilla protein powder
1 T flax meal

INSTRUCTIONS

1.Blend and enjoy!

MACRONUTRIENT […] Read more

Chocolate Beet Protein Shake

Chocolate Beet Protein Shake

INGREDIENTS
Serve 1

1 ¼ C almond milk
¼ avocado
1/2 banana
1 C spinach
1 beet (roasted if your blender is not high power)
1 T cacao powder
1 tsp cinnamon
¼ tsp vanilla
4 medjool dates
1 scoop chocolate protein powder
1 ½ C ice

INSTRUCTIONS

1.Combine all ingredients in a blender & blend until smooth.

MACRONUTRIENT BREAKDOWN
High Protein 

Calories: 373
Fat (g): 13.4
Carbs (g) 36.8
Protein (g) 30.3

© Ambition Nutrition 2015-2017

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Protein Monkey Shake

Protein Monkey Shake

INGREDIENTS
Serves 1

1 C almond milk
1 scoop vegetarian protein
1/2 banana
2 T cacao
2 T almond butter (or cashew or hazelnut)
4 dates
1 scoop chocolate protein powder
½ C ice cubes

INSTRUCTIONS

1.Blend and enjoy!

MACRONUTRIENT BREAKDOWN 
Moderate Carb 

Calories: 462
Fat (g) 21.6
Carbs (g) 52.9
Protein (g) 20.1

© Ambition Nutrition 2015-2017

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Carrot Cake Protein Shake

Carrot Cake Protein Shake

INGREDIENTS
Serves 1

1 ½ C vanilla almond milk, unsweetened
1/3 C coconut yogurt, unsweetened
1 ½ C carrots, chopped & peeled
½ banana
1 tsp maca powder
½ C pecans
½ C ice
Pinch cinnamon, nutmeg, ginger
1 scoop vanilla protein powder

INSTRUCTIONS:

1.Blend and Enjoy.

MACRONUTRIENT BREAKDOWN: 
High Protein

Calories: 384
Fat (g): 14.3
Carbs (g): 36.8
Protein (g): 29.7

© Ambition Nutrition 2015-2017

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Low Carb Protein Pancakes

Low Carb Protein Pancakes

INGREDIENTS
Serves 2

1 1/2 scoops vanilla protein powder
1/2 C egg whites
1/2 C almond milk, unsweetened
1 ripe banana
3 T coconut flour
1/2 tsp baking soda
Pinch Himalayan Salt

INSTRUCTIONS

1. Place all ingredients in a blender and blend until smooth.
2. Let mixture rest while you heat a pan with coconut oil on medium low.
3. Pour batter in small amounts on pan.
4. Flip when bubbles float to the surface.
5. Cook an addition 3-4 min.
6. Top with desired toppings

MACRONUTRIENT BREAKDOWN
High Protein 

Calories: 228
Fat (g): 2.2
Carbs (g): 25.1
Protein (g): 27.5

© Ambition Nutrition 2015-2017

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Chocolate Pumpkin Protein Pancakes

Chocolate Pumpkin Protein Pancakes

INGREDIENTS
Serves 2 

1 C Pumpkin Puree
2/3 C egg whites
1 T cacao powder
1 scoop chocolate protein powder
1/2 tsp vanilla
2 tsp cinnamon
1 T pure maple syrup
1/2 tsp baking powder
1/2 tsp cinnamon
Pinch nutmeg
Pinch ginger
Pinch Himalayan Salt
Stevia to further sweeten to taste
Coconut whip (optional)*

INSTRUCTIONS

1. Combine all ingredients in a blender
2. Pour batter in small amounts onto a coconut oiled pan on medium low
3. Flip when bubbles float to the surface
4. Cook second side 3-4 min.
5. Top with coconut whip and drizzle with melted chocolate (optional)

MACRONUTRIENT BREAKDOWN
High Protein 

Calories: 190 per serving
Fat (g): 1.6
Carbs (g): 21.6
Protein(g) 22.8

*Make coconut whip by refrigerating a full fat, organic can (conventional […] Read more

Strawberry Banana Protein Pancakes

Strawberry Banana Protein Pancakes

INGREDIENTS: 
Serves 2

2 Bananas
2 Eggs
1 tsp vanilla extract
1 C rolled oats
1 scoop vanilla protein powder
½ C almond milk, unsweetened
1 tsp baking soda
1 C strawberries, diced

INSTRUCTIONS:

1.Blend all ingredients except strawberries
2.Heat a pan on med-low with coconut oil
3.Pour desired size into pan and flip until bubbles rise to surface
4.Sprinkle strawberries on each cake
5.Flip and cook 3-4 minutes
6.Top with maple syrup

MACRONUTRIENT BREAKDOWN:
High Protein 

Calories: 438
Fat (g): 10.4
Carbs (g): 58
Protein (g): 27.9

© Ambition Nutrition 2015-2017

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Vanilla Coconut Chia Seed Pudding

Vanilla Coconut Chia Seed Pudding

INGREDIENTS: 
Serves 4 

1 can coconut milk, organic (full fat)
¼ C chia seeds
½ T maple syrup
1 tsp vanilla extract
2 T unsweetened, shredded coconut
Pinch Pink Himalayan Salt

METHOD:

1.Combine ingredients & refrigerate
2.Shake 15 minutes later

MACRONUTRIENT BREAKDOWN:
High Fat 

Calories: 262
Fat (g): 22.4
Carbs (g): 11.2
Protein (g): 4.4

© Ambition Nutrition 2015-2017

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Dairy-Free Cauli-Mac and Tease

Dairy-Free Cauli-Mac and Tease

Cauliflower is a total game changer at this point. Its versatility is seemingly unparalleled in the healthy food world. It turns out, cauliflower, whose neutral flavour has always taken a bit of a backseat in the cruciferous world, has become the perfect carrier for making all of our favourite “guilty pleasures” healthy.

I’m actually not big on the term, “guilty pleasure” when it comes to food. If a food is bringing you joy, you should not feel guilty about eating it, that is unless of course it you are sabotaging your goals, like getting into shape, or healing your gut. In […] Read more

Pan Cooked Chicken Meatballs | Navigating Balance

Pan Cooked Chicken Meatballs | Navigating Balance

I write about the concept of “balance” a lot. What is it? What does it feel like? Is it possible? How do I measure it? How do I hold onto it? What’s it made of? Do I have what it’s made of? If there is something I feel I am constantly chasing, it’s this abstract thing that maybe doesn’t exist, called: “balance.” I don’t feel like I have nailed it. Ever. Like not once. Not even close. I don’t believe I have ever had the pleasure of meeting someone who has found it. In fact the closest I have ever […] Read more

Chicken Cup-A-Soup Meal Prep | Cooking Without A Recipe

Chicken Cup-A-Soup Meal Prep | Cooking Without A Recipe

If I’m being honest, half the time I’m cooking in the kitchen, I’m not following a recipe. I’ve been cooking since before my age hit double digits and by now, I’m confident without a recipe. This soup is the rule, not the exception. I think it’s different every time, but it always seems to turn out  and if I’m sick, it revives me 100% of the time.

The secret to its magic is no doubt the bone broth base. Most nutritionists and naturopaths I know use this as a base for their soups. It’s an easy way to upgrade any soup’s nutritional profile.  Bone broth […] Read more

Wild Orange Pumpkin Pie | Down With The Sickness

Wild Orange Pumpkin Pie | Down With The Sickness

I rarely get sick. I am blessed with great immunity, but I also eat well and exercise. Health is always a priority in our house with longevity in mind. To me, longevity isn’t just about chronological age, it is about increasing the amount of life lived disease free, known as your “health span.” That being said, recently we both got hit hard by a sore throat/cold bug that I hear is making its rounds in Southern Ontario.

I wached Bryan getting the sniffles and within a couple days he was down for the count. Two days later, I joined him. Thanks for sharing […] Read more

Apple Crisp with A Twist | The Toothpaste Lesson

Apple Crisp with A Twist | The Toothpaste Lesson

I think my best recipes are the classic ones I add an unexpected twist to. You bite in and you’re like, “Oh yes, that’s good,” but then you’re like, “Wait…what is that?” Like my chocolate chip cookies having a hint of coconut, and this apple crisp. It’s a twist on a classic. The hazelnut note is a welcome, yet unexpected flavour experience.

It’s a tricky thing to expect one taste and then be surprised with another. Expectations are both a blessing and a curse. They give us the illusion of control, but they can also breed disappointment when things don’t go our way. […] Read more

MOROCCAN STEW | EAT CLEAN. TASTE BETTER.

MOROCCAN STEW | EAT CLEAN. TASTE BETTER.

Moroccan stew is a throwback to my vegetarian days. I rocked the plant life for 4 years at one point, before reintroducing meat. I lived in Mississauga at the time and there was a restaurant on Queen Street in Toronto called Fressen that I would take my non-veg friends to. It was a fine dining style establishment and the taste was unbelievable to the extent that you didn’t think twice about the absence of meat. I just googled and it has sadly closed, likely due to the explosive normalization of plant-based diets, which has brought hefty competition to T-dot’s veg […] Read more

CHIPOTLE CHICKEN CHILLI | PLAY TO YOUR STRENGTHS

CHIPOTLE CHICKEN CHILLI | PLAY TO YOUR STRENGTHS

I’m big on goals. I’m even bigger on BIG goals. I always have been. It just feels good to work towards something epic. Call it the thrill of the hustle. There is nothing more satisfying than accomplishing something you have been putting your blood, sweat and tears into for weeks, months, years, a lifetime like Tom Brady.

From an early age I have been coached to play to my strengths, having been blessed with a bunch of unconventional, often hard ass mentors. This is an important lesson I that is easily missed now a days as we navigate this weird technological […] Read more

WHY I BECAME A NUTRITIONIST | VITAMIN A JUICE

WHY I BECAME A NUTRITIONIST | VITAMIN A JUICE

I’m writing more and if no one is reading, cool. If you are, I hope you learn something. My goal with this is to share my knowledge, experience and the occasional trick. It makes me a better nutritionist to do this. Makes my research focused and keeps me up on trends. Though I seek to empower others and lead by example, I can’t make anyone care or follow along. So, this is for me. It’s my take on my life as a Nutritionist and I’m bursting with things to share!

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YOU’RE SICK. NOW WHAT?

YOU’RE SICK. NOW WHAT?

I just wrote about how NOT to get sick, so I thought it only appropriate I also share what to do if you’ve already come down with something…You know, so you can get back to work as soon as humanly possible…Yay work!

Let’s run with that…someone at work didn’t use the “sleeve sneeze” and has shared more than their weekend plans with you. They have also shared their GERMS. Gross Germs! Get them away! (Fun fact: you have more bacteria than cells in your body. You’re basically a giant germ.)

Now, you’re infested with whatever vindictive flu virus is going around….

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SURVIVAL OF THE FITTEST | UNPROCESSED PEPPERMINT NANAIMO BARS

SURVIVAL OF THE FITTEST | UNPROCESSED PEPPERMINT NANAIMO BARS

‘Tis the season for everyone to throw their diet out the window… until January 1st when post Holiday remorse sets in. Yes, it’s the season of overindulgence that will send even the cleanest eater over the edge, and straight to SUGAR street.

You’re going to tell yourself all kinds of lies, excuses etc. that aren’t true, sabotage yourself for the night, wake up in the morning with a headache a decent amount of regret, only to head out to your next social get-together two days later for a repeat offence. You sure are hungry for holiday spirit.

If it was survival of the fittest, this time […] Read more

NATURAL STATE OF CHILL| RED VELVET BEET SMOOTHIE BOWL

NATURAL STATE OF CHILL| RED VELVET BEET SMOOTHIE BOWL

It’s easier to be and stay in motion today, because that’s the state most people are in. They are “grinding,” “hustling,” and “sacrificing” for their goals. Being constantly busy gives you status in this culture. There are not many motivational speakers around telling the crowd to take it easy, chill, take a nap, have a smoothie bowl. Except this one. HI!

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