How-To: Eat Out Healthfully

On June 12, 2018 By The Golden Graham GirlIn Fitness Foods (Meals), How-To, Random, Uncategorized2 Comments

Building on last week’s post about How-To: Make Healthful Meals FAST, one of my top tips was to take advantage of fast food/restaurant options (!). Oh yes, in my world there are definitely ways to fit fast food into your fitness lifestyle. I decided to expand on the theme with my top tips for Eating Out Healthfully ANYWHERE – whether that’s a BBQ or a potluck or a fundraising dinner or a restaurant…whether it’s with friends or family or co-workers or complete strangers…excited to learn more? Let’s get to it!

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Coconut Lime Yogurt Delight

On April 17, 2018April 26, 2018 By The Golden Graham GirlIn Custards, Mousses & Puddings, Gluten-free, Grain-free, High-protein, Low-fat, Nut-free, Nutritious Noshes (Snacks)Leave a comment

Is it time for a taste of the tropics? I tell you, this is the LONGEST winter I have ever seen in Calgary. Sure, sure, we’re the Great White North, but this is getting a little bit ridiculous! We had a snowfall warning today for up to 20 cm (that’s the better part of a foot, Imperialists!) and it’s the middle of April. I mean I know that we have a reputation for dog-sledding ten months out of the year, but that’s just a stereotype, not reality. Although I do like the joke about Canada’s four seasons: almost winter, winter, still winter and road construction (ba-doop-ching!). Perhaps the travel agent business is actually the business to be in, catering to cabin-fever-crazed Canucks looking to get away from our perpetually white landscape (and generally pasty skin for the Caucasian part of our medley mosaic). In any event, I am in the business of delicious, healthful treats to keep your mind off of the weather and keep you from hibernating in a parka spooning with a tub of Ben and Jerry’s. Without further ado, I bring you: Coconut Lime Yogurt Delight!

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(High-Protein) Power Potato Salad (Gluten-free, Grain-free, Paleo-friendly)

On December 8, 2015 By The Golden Graham GirlIn Dinners, Fitness Foods (Meals), High-protein, Low-fat, Lunches, Meals under 350 Calories, Paleo, Whole30 Compliant1 Comment

You might think of potato salad as strictly a summer food, the stuff of cookouts and backyard barbecues. Well, it’s time to think again! Between Thanksgiving and Christmas, it’s entirely likely that you’ll have leftover boiled potatoes on hand. Keep yourself fueled up for the busy-ness of the season with this high-protein option (and save the recipe for next summer, too!). You can also make a version that is Paleo-friendly (and yes, it can be Whole30-compliant).

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Whipped Chocolate Protein Frosting

On October 22, 2015October 21, 2015 By The Golden Graham GirlIn Condiments, Sauces, Spreads & Toppings, Gluten-free, Grain-free, High-protein, Low-fat, Nut-free, Nutritious Noshes (Snacks)1 Comment

A thick, rich and creamy chocolate frosting that is delicious? Easy. But what about one that is HEALTHY, HIGH IN PROTEIN, and FREE OF REFINED SUGAR and this-can’t-be-good-for-me-but-it-really-is? Yes, oh yes. This is the perfect topping for any of my cakes, and especially my latest and greatest Healthy Single-Serving Mocha Microwave Mug Cake. But of course, no one would be the wiser if you just wanted to eat it straight off of the spoon. And I certainly wouldn’t blame you.

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Low-carb Mint Chocolate Protein Smoothie (Vegan option)

On September 12, 2015 By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, High-protein, Low-fat, Meals under 350 Calories, Nut-free, Nutritious Noshes (Snacks), Smoothies, VeganLeave a comment

A creamy protein smoothie with the classic flavour combination of rich dark chocolate and cool mint. Instead of a piece of chocolate or peppermint pattie that runs the risk of melting or being squished, you can safely drink this mint chocolate concoction to get your fix AND do it with more protein and fewer carbohydrates, calories and fat than almost any blended frozen drink!

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(High-Protein) Cinnamon-Vanilla French Toast (Gluten-free and/or Low-carb options)

On September 3, 2015 By The Golden Graham GirlIn Breakfasts, Crepes, Pancakes & Waffles, Fitness Foods (Meals), Gluten-free, High-protein, Low-fat, Nut-freeLeave a comment

Who doesn’t love soft, fluffy French toast? Even better when it’s flavoured with the sweetness of vanilla and the warm spice of cinnamon. Even better still when it is packed with protein to power you through your day! And you’d never guess that it’s lower in carbohydrates than many French toast recipes and other breakfast treats and pastries.

No need to save this recipe for the weekend (although it makes a great addition to any brunch) – let’s whip it up RIGHT NOW!

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No-bake Peanut Butter Chocolate Chip Oatmeal Protein Balls (5-ingredients, Dairy-free, Gluten-free, High-protein, Vegan option)

On August 23, 2015 By The Golden Graham GirlIn Dairy-free, Gluten-free, High-protein, Nutritious Noshes (Snacks), Truffles, Bites & Balls, VeganLeave a comment

Apparently, it’s THAT time of year (no, NOT Christmas – the other “THAT” time of year): back-to-school! (I say “apparently” because I’ve been out of school for longer than I care to admit.) Or it’s back-to-work or back-to-the-gym or maybe even Back to the Future (!) for you. Wherever (or whenever) your day takes you, these balls make a perfectly portable pick-me-up. And in this more hectic time of year, what’s more magical than hearing that a recipe is no-bake, and only requires five wholesome ingredients? Much easier than homework, I promise!

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(High-Protein) Dark Chocolate Almond Coconut “Almond Joy” Overnight Oatmeal

On August 15, 2015 By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, High-proteinLeave a comment

Pieces of rich, decadent dark chocolate. Slivers of slightly-sweet, crunchy, nutty almonds. Flakes of coconut adding taste and texture to every bite. Am I describing the famous Almond Joy chocolate bar or breakfast? Guess what? With my new “Almond Joy” Overnight Oatmeal, the answer is both! Except that the oatmeal version packs the goodness of whole grain oats, extra protein to fuel your day and no added sugar. But you can still pretend you’re having a candy bar for breakfast and no one will be the wiser.

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Coconut Oatmeal Cookie Protein Smoothie (Vegan option)

On August 7, 2015August 7, 2015 By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, High-protein, Meals under 350 Calories, Nut-free, Nutritious Noshes (Snacks), Smoothies, Vegan1 Comment

A creamy, cool protein smoothie that tastes just like an oatmeal cookie with coconut. The extra fiber and healthy fats offer more staying power than your average protein shake! Whip it up in the blender in mere minutes and enjoy at home or on the go. Depending on your protein powder, you can even make this recipe vegan, too.

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(High-Protein) Carrot Cake Overnight Oatmeal

On August 3, 2015August 2, 2015 By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, High-proteinLeave a comment

Carrot cake is sneaky. Delicious, but sneaky. It promises to be “healthy” with its grated carrot (a great source of beta-carotene!) but many traditional carrot cake recipes can feature up to TWO CUPS of refined white sugar! Not to mention, added oils, white flour and all those other ingredients that seem to make baked goods taste so darn good and yet aren’t necessarily so darn good for you. Well, the buck (or won, or yen or dollar or kroner or whatever) stops here! It’s time to faithfully represent the true health benefits of carrot cake with this recipe that is FREE of refined sugar, FREE of gluten, FREE of flour and FREE of added fats/oils (but no, not free of calories – what world are you living in?) – all those FREEBIES add up to a BIG, FAT SPENDING on FLAVOUR! Woo-hoo!