(High Protein) Healthful Cream Cheese Frosting (or Glaze)

On August 27, 2018August 27, 2018 By The Golden Graham GirlIn Condiments, Sauces, Spreads & Toppings, Gluten-free, Grain-free, High-protein, Low-fat, Nut-free, Nutritious Noshes (Snacks), Specialty DietsLeave a comment

It’s the little things…how many times have you heard that phrase? But it’s true on so many levels and in so many contexts. It’s the little rituals that you have with your loved ones that have the most meaning and hold the most space in your heart. It’s the little adjustments in training and nutrition that set the gold medallists apart from the silver medallists. And when it comes to food, it’s the little touches of flavour and presentation that can take a meal from merely mediocre to masterful.

I like to think that this healthful cream cheese frosting or glaze is one of those little things. It’s the perfect little something extra that can be added to enhance just about any dessert, including protein muffins, carrot cake, cinnamon buns, apple pie…oh my! Heck, it’s so good for you, you could even put it on your oatmeal. No judgment!

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How-To: Make Healthful Meals FAST!

On June 4, 2018 By The Golden Graham GirlIn How-To, Nutritious Noshes (Snacks), Random, Uncategorized1 Comment

One of the top challenges I am asked about is how to prepare healthful meals QUICKLY (or fast, but that’s not grammatically sound and I am nothing if not a grammar nerd!). So, I thought I would write a post (and create an Instagram video series) on my top five tips for quick and easy meals that are also delicious AND good for you! This is a great addition (if I do say so myself) to my How-to series, including How-To Plan and Prepare Healthy Meals and How-To Make & Eat Healthy Snacks at Home and On the Go!

With no further ado, let’s go with my top five tips, and I’ve even tried to order them from least expensive (in terms of both money AND effort) to most expensive:

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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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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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Weeknight Winner Wednesday: (Paleo) Honey-Lime Spicy Shrimp Stir-fry (Dairy-free, Gluten-free, Grain-free)

On August 5, 2015August 3, 2015 By The Golden Graham GirlIn Dairy-free, Dinners, Fitness Foods (Meals), Gluten-free, Grain-free, High-protein, Low-fat, Lunches, Meals under 350 Calories, Paleo1 Comment

Other than sticking with Wednesdays, I guess I haven’t been very faithful with Weeknight Winner Wednesdays! But hey, as in all things fitness and nutrition-related, you do the best you can with what you have, when you can. So here is the long-awaited (?) fourth installment and this time we’ve got seafood back on the blog (or perhaps you’ll consider this the first appearance, if you’re grouping seafood such as shrimp separately from fish). It’s heating up outside, but there’s no reason you can’t add some heat in the kitchen with the spices in this Honey-Lime Spicy Shrimp Stir-fry! Make it as hot (or not) as you like!