Tag Archives: high protein

Ginger Steak Salad

Today is another meal I tested out from my Pioneer Woman Cookbook. And this meal did not disappoint. I would serve this to guests, for a dinner party, for an at home date night or just for a regular night of the week when you wanted to eat and amazing meal. The best part about this meal is it’s not complicated but definitely tastes like something that should be serve an upscale restaurant. The ginger, the white wine vinegar, the brown sugar, the garlic in the marinate make this steak so flavourful and tender. Then you throw in the mixed greens with the green onions and cherry tomatoes it’s a winning combo for sure.

Now don’t you worry if you don’t have the cookbook I was luckily able to find a link to a very similar recipe, but I highly recommend you do purchase the cookbooks.

So what are you waiting for run to your kitchen and make this tonight 🙂

Tacos Tuesday!!!

Well as most parents that had toddlers when the Lego Movie came out the Taco Tuesday craziness lol. My oldest is in his teens and still refers to Tuesday as Taco Tuesday. It’s a fun little spin on things and can make a themed meal plan a little simpler. The thing is I’ve discovered Tacos don’t always mean the traditional ground beef tacos most of us have grown up with there’s a whole variety of to choose from from chicken ranch to ground beef to pork. Tonight we went will pork and man these were phenomenal.

Tuesday’s we usually have a homeschool outing so I decided to make the meat in the crockpot so we avoided hitting the drive thru on the way home. The best part of this recipe is it makes enough to eat tonight and throw some in the freezer for another meal.

Here’s the recipe

4 lbs Pork Shoulder Roast

1 Onion diced

4-6 Garlic cloves minced

Seasonings of choice(I used chicken and rib rub, salt and pepper)

1 cup chicken broth

1/2 cup orange juice

4 tbsp Lime juice

Put the onion, garlic, chicken broth, orange juice and lime juice in the crockpot. Season pork and add to crockpot. Cook on low for 6-8 hours. Remove roast to a cookie sheet lined with foil and shred the pork. Place in oven under broiler till crispy bits form on the top of the meat. Use the meat to make tacos to your preference. We warmed tortillas topped it with the meat, diced raw onions, cheese, salsa, sour cream and avocado.

How do you like your Tacos?

Steak Protein Bowl

I had originally taken out some steak to grill, and have a steak a traditional steak and baked potato meal. But then I got a craving for a protein bowl a local restaurant makes with chicken. So I decided to make my own protein bowl. This is one of those meals that will probably never be recreated the same way again but was incredibly satisfying.

I started by putting some rice and kale on the bottom, then added some diced tomatoes, grilled diced steak, Boondi chickpea snacks and a drizzle of garlic mayo. Sometimes a little kitchen experiment tastes great!

Winner Winner Chicken Dinner

This meal is a staple in our house. And I have managed to make it an even quicker meal but using my instant pot. Well maybe not all that much quicker but less hands on. I’m talking about BBQ chicken leg quarters. I took a pack of chicken leg quarters (there was 4 in the pack I had) placed them on the trivet in the instant pot with 1 cup of water. Then I pressure cooked on high for 20 minutes and let naturally release for 8 minutes. Then I removed them to a baking sheet topped with BBQ sauce and broiled till the BBQ sauce started to caramelize and get those yummy charred bits on the skin. Then I pulled them out of the oven and served it up with some sweet potato fries and an arugula salad(not pictured). This is by far one of the most requested recipes my kids ask for. And depending on the BBQ sauce you use the flavour can be sweet or spicy or bold. If you don’t have an instant pot you can always make the chicken leg quarters from start to finish in the oven. You can also make this meal with chicken thighs and drumsticks.

Lamb Curry

Tonight’s dinner was delicious. I had about 2 lbs of cubed lamb I wanted to take out of the freezer to free up some space. I also had an opened canned of coconut milk and a jar of KFI coconut curry. So I decided I wanted to make a lamb coconut curry in my instant pot. I loved this meal however not everyone in the family was thrilled. I might try cooking it again with a homemade curry sauce and in my dutch oven instead of the instant pot. I found it was quite liquidy and I did add a cornstarch slurry to thicken it up at the end. Other ingredients I added was cubed potatoes, some carrots, some frozen peas, onion and minced garlic. There wasn’t really a recipe I followed. I browned the meat in a bit of oil on the sautée function, then added all the ingredients mixed pressure cooked for 30 minutes, added a cornstarch slurry and served on rice noodles. It was one of those meals that will always be different every time you make it as you add what you want to make the curry your own. I found this meal was even better the next day after the flavours got to marinate even more.

Iced Coffee made Easy and at Home

I am a huge fan of iced coffee, I drink it year round. The issue is it can get quite expensive to get an Ice coffee at a coffee shop. Also I need my coffee to also have some sort of health benefit and not just give me a caffeine rush. Last year or even possibly the year before my husband bought me a cold brew coffee pot like this one. But you don’t have to buy a cold brew coffee pot, you can actually just tie coffee grains in a coffee filter and soak them in water or just save your leftover coffee from the pot. How do I make my coffee have health benefits, well as you might know I have to eat a high protein diet since having weight loss surgery. So instead of adding coffee creamer and sugar I swapped then out for ready made protein shakes. The shakes I’ve been using are the Premier Protein ones, you can buy them at Walmart or Costco etc. I’ve made my protein coffees with the chocolate, vanilla and caramel flavours all turning out delicious. It’s incredibly simple to make. Grab a large glass or mason jar pour in protein shake, add desired amount of cold coffee, add ice. Then you have the option of making it fancier by adding whipped cream and caramel or chocolate drizzle. Let me know if you try it out 🙂

Turkey Meat Loaf

Some days are busy and I want a delicious meal I can mix up earlier in the day and throw it in the oven about an hour before dinner time. I find this meal can be pretty budget friendly. I’m able to get ground turkey at No Frills or Atlantic Superstore in the 10$ section of the freezer for 10$. This meal is always a hit with everyone in the house and I usually double my recipe to have leftovers. I love a good ground beef meatloaf but find it can really flare my acid reflux while the turkey one doesn’t. I also find I can adapt this recipe based on ingredients I have. I can add either oats or crushed crackers, I can use fresh or dehydrate onions and parsley it’s great.

Here’s what I use for my meatloaf(this makes 1 loaf I tend to double it more often then not)


1 lb of ground beef

1/4 cup ketchup plus 2 tbsp (the 2 tbsp is for the top)

1/3 cup or crushed crackers or oatmeal(I prefer oatmeal as it makes it more moist)

1/4 cup minced onions ( I tend to cheat and use dehydrated onions for this)

1 egg

1 tbsp brown sugar

1 tbsp of parsley (I prefer fresh parsley because it packs a punch but dried works just as well in this recipe)

salt and pepper to taste

Mix everything except 2 TBSP of ketchup together. Either push into a loaf pan or shape into a loaf on a cookie sheet. Top with remaining ketchup and bake at 350 degrees for 40-50 minutes.

I’ve even in the paste made these into muffins and topped with mashed potatoes or mashed sweet potatoes to make them a little more fun.

I hope you give this delicious recipe a try and let me know what you think.

Banana muffins

Some mornings are just more rushed then others and I don’t have the time to make a big breakfast. I do however still want the kids and myself to get something quick that is high in protein. That way we don’t get halfway thru a homeschool lesson and disrupt learning time to grab some food.

On the night before I know we have a lot going on the next day I tend to whip up a batch of these protein banana muffins. I found the recipe on the Kodiak Cakes website. Here’s a link to the recipe I used. I did adapt it for my family as we have nuts allergies so we use cow’s milk instead of the almond milk.

The best place I’ve found to pick the mix up in my area is at Costco since it’s a huge box for a decent price. So this recipe hits a bunch of marks for me. It’s budget friendly, high protein, filling and comes together fast. I always double the recipe so I can freeze a bunch for later on in the month. It’s one of my mommy hacks. If I am baking muffins, quick breads, waffles or pancakes.

So if your a busy parent or even just a busy person in general try these muffins out for a snack, breakfast or dessert you won’t regret it.

Healthy pancakes!

As well as trying to make healthier choices for myself I am also trying to get the kids to eat healthier without having a huge battle at every meal. My oldest son is an extremely picky eater and has been eating cheerios as his breakfast since he was old enough to eat them. Now I don’t have anything against Cheerios but I wanted some protein into this little guy since he has always been slightly underweight. He is so picky he doesn’t like any of the typical breakfast foods like eggs or bacon. After a lot of trials I have found a protein pancake winner! The pictures shows pumpkin protein pancakes but my sons favourite are apple cinnamon. So I will post the recipe for the apple cinnamon and I hope your family enjoys them as much as we do.


Apple Cinnamon pancakes

6 egg whites

1/2 cup apple sauce or cut apple(without the peel)

1/2 cup cottage cheese

1 cup oatmeal

1 tsp cinnamon

Put everything in the blender and mix. You might need to add some more oatmeal if you don’t find the batter thick enough. Cook pancakes in a non stick skillet on medium high until cooked thru.


* if you would like to make the pumpkin recipe remove applesauce and add 1/4 cup pumpkin puree and replace the cinnamon with pumpkin pie spice.