Five Family-Friendly Healthy Recipes

On October 29, 2018 By The Golden Graham GirlIn Dinners, Fitness Foods (Meals), High-protein, Random, Uncategorized2 Comments

Are you ready for the hands-on portion of the class? I write about a lot of theory, and I decided it was time to get back to my roots (and I don’t mean my hair) – if you didn’t know, this blog actually started mainly with recipes for meals and snacks! Since I am committed to helping busy professional working mothers to lose fat (and all other comers are welcome, too!), I thought it would be practical to share some of my latest and greatest delicious and nutritious recipes. These are all kid- and husband-tested and approved.

I’ve taken some of the Golden Graham family favourites – a lot of these are updated, more healthful versions of perennial favourite foods like pizza or burgers. They are delicious AND nutritious, and I especially love them because they can be on the table in 20-30 minutes (or faster, if you do some make-ahead prep – my top prep tips are here). You’ll definitely want to pin or bookmark this page for easy reference for these recipes to keep you winning the weeknight dinner wars!

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(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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Banana-Pineapple-Spinach Protein Smoothie (Vegan option)

On July 13, 2015 By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, High-protein, Low-fat, Nut-free, Nutritious Noshes (Snacks), Smoothies, Vegan3 Comments

This “green” smoothie might be a verdant colour and it might feature some decidedly good-for-you green ingredients, but the taste is nothing but sweet yellow summer sunshine! Ripe bananas and tropical pineapple will wow your tastebuds and your body will thank you for all of the extra goodness of GREEN tea and GREEN spinach. Packed with protein, potassium and quick-acting carbohydrates, this is the perfect pre- or post-workout pick-me-up. It also makes a great “any time” summery snack or meal.

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Peanut Butter Banana Protein Smoothie

On June 29, 2015June 28, 2015 By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, Grain-free, High-protein, Low-fat, Meals under 350 Calories, Nut-free, Nutritious Noshes (Snacks), Smoothies2 Comments

It’s time to break out your blender (again)! I’ve got a delicious new addition to my Smoothie Lineup, and this time it’s the classic combination of peanut butter and banana. Starting with a pairing like that, how can you go wrong? Frozen bananas provide natural sweetness and thick creamy texture, and peanut butter protein powder packs a punch of protein with less fat than regular peanut butter. I’ve also used almond milk as the liquid in this recipe for added creaminess but fewer calories and carbohydrates than dairy milk (you can of course substitute to suit your personal preference!). It’s quick and easy and tastes great – what’s not to like?

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Orange “Creamsicle” Protein Smoothie

On June 3, 2015 By The Golden Graham GirlIn Breakfasts, Fitness Foods (Meals), Gluten-free, Grain-free, High-protein, Low-fat, Meals under 350 Calories, Nut-free, Nutritious Noshes (Snacks), Smoothies2 Comments

A fluffy, foamy, sweet protein smoothie – this is sunshine in a shaker cup! The bright burst of orange is blended with creamy, high-protein Greek yogurt, vanilla protein powder and a frozen banana for a frosty treat before or after a workout or as a quick and healthy meal or snack. Whip it up in the blender in mere minutes and enjoy at home or on the go.