Tag Archives: high-protein

Blueberry power smoothie

Jarrod and I spent last week on a fairly strict meal plan to cut down on how much we were eating out and how much we were scrambling for last-minute dinner ideas. The first thing I noticed was how beautiful our fridge looked — so many beautiful, fresh veggies, all of them getting eaten before they had the chance to go bed!


Sugar-free protein pancakes for one (in one bowl)

Processed with VSCO with a8 preset

I’ve always been pretty happy with the day I eat, but the older I get the more I’m craving food that provides me with sustained energy for longer periods. I haven’t made any broad-sweeping, absolute cuts to anything like carbs or sugar, but I’ve certainly moved away from carby snacks (even vegan-friendly ones) and more toward foods rich in fibre and vitamins. I’ve also tried to get more protein in at the beginning of the day, and have given myself a “one more veggie” rule when cooking dinner and lunch — when I think it’s good, add one more vegetable!

Anyway, there’s still room for fun things like pancakes in my life. Everyone who reads this blog knows that I love a good pancake recipe, and I really dig all sorts of different varieties, from more rustic grain-and-nut-based pancakes to fluffy, buttermilk flapjacks.


Five easy, healthy post-workout snacks

I’m not going to lie, when my partner and I were looking for a new place, although I didn’t admit it to him, when I looked through listings of apartment buildings, I gave total preference to buildings with gyms/fitness rooms.

I’m happy to report that we did indeed find a place that has a small gym featuring cardio equipment, free weights and a few machines. It’s not much, but it’s enough for me. I normally run and bike all over Toronto, but I also like to be able to lift a little bit or get down on mats for some thorough pilates work. Working out at home is really difficult for me because I get too distracted and I feel too crowded and afraid to really go all-out, but working out close to home is always great.

We still climb, right now working back up to climbing about three times per week. Dance is also still a part of my life (teaching once a week and taking a class whenever I can) and, of course, I’m on my bike (and running!) constantly. But I like to keep my workouts varied.

The best part about my workout regime is that literally everything is close to home. My dance studio is right around the corner, our climbing gym is now a five-minute drive, the gym is in the building next door, and, well, you always end up back home when you run or bike (if you don’t, consider a GPS, a compass or simply never leaving your home).

You know why getting home quickly is a priority? Because I LOVE TO EAT. Have I ever mentioned that? Working out always makes me super-hungry for something high-protein, easy to eat and, preferably, not too warm. I was recently introduced to the team at Nuts.com, who are all about healthy snacks. They gave me the idea to write a post about my favourite healthy post-workout snacks, which quite frankly I’m surprised I haven’t written about before.

These aren’t overly complex snacks, and are extremely easy to make yourself, so give them each a whirl and find something you like!

Soaked almonds and blueberries

Everyone knows by now that soaking almonds makes them a way more easy-to-eat and luxurious snack than crunchy almonds (not that there’s anything wrong with crunchy almonds)! But what I really love is pairing them with a sweet companion — blueberries! Blueberry and almonds have always gone together (see: a long history of cold cereals). This is a great snack for after climbing when I’m feeling snacky and over-stimulated — I need something that I can keep dipping my hand into the bowl for, but isn’t full of excess salt and grease. I simply soak 1/3 cup of almonds and 1/4 cup of blueberries in water before I leave for climbing. When I come home about 2-3 hours later, I drain and rinse my bowl, and voilà (you could sprinkle on some cinnamon if you like too, but they’re still good on their own)!

Make-ahead chocolate protein smoothie

A photo posted by Bree Rody-Mantha (@breeganism) on

(Cereal optional) After a jazz or contemporary dance class, when I’ve been moving and jumping around for 90 minutes, I get really hungry, but don’t actually feel like eating. Smoothies always win for me. Now, some of my smoothies can be a little over-complicated, which is why I recently released a listing of 10 smoothies with four ingredients or less. This smoothie does not contain four ingredients or less, but it’s still an easy-to-make smoothie with ingredients you can find at any local grocery store. The key is freezing the banana and zucchini beforehand, as well as pre-soaking the oats in the milk, so you can blend easily into a super-smooth, so-good-you’d-swear-it’s-a-Wendy’s-Frosty smoothie. Ingredients:

        • One medium banana, peeled, chopped and frozen



      • 1/2 medium zucchini, peeled, chopped and frozen



      • 1 cup unsweetened non-dairy milk



      • 1/4 cup rolled oats



      • 1 tbsp nut or seed butter



      • 1 scoop chocolate protein powder of choice (I use Manitoba Harvest’s hemp-based protein)



      • 1 tsp cocoa powder



      • 1/4 tsp vanilla extract



      • Pinch of cinnamon



      • Pinch of sea salt


      Before you go out for your workout, peel, chop and freeze your banana and zucchini, and sit your oats in the milk, cover and refrigerate. Run the oats/milk through the blender once before adding everything else and then wiz it away!  

Savoury crackers and hummus (with carrots!)

Crackers were my weakness as a child. My favourite were Crispers (which apparently are supposed to be a chip/cracker hybrid), followed by Bacon Dipper (surprisingly, those are vegan, so I’m looking to see if I can create a slightly less oily version for Urban Garlic in the near future). Now I tend to prefer crackers with a bit more texture, like Mary’s Crackers. My flax and buckwheat crackers are a fairly good dupe for those, and a few large wedges of seedy crackers with some home-made or store-bought hummus can be just the right amount of carb and protein to calm you down after a good workout (my favourite hummus of all-time is still the “pizza hummus” my boyfriend and I created together when we first started dating). It’s also good to get some veggies in. My favourite vegetables to have with hummus are baby carrots and broccoli.

Crackers or pita chips with nut cheese and blueberry jam

A simple rice cracker or a wedge of pita (you don’t even have to toast it) is just begging to have an interesting combination of flavours applied to it, so I look at simply applying one topping to a cracker as a total waste. My favourite nut cheese is Tres Nuts, which is sold at various Toronto natural food stores including Raise the Root and The Big Carrot, and I love spreading some blueberry jam (my jam of choice is Crofter’s) on top. Super-duper fancy!

Homemade energy bars


A photo posted by Bree Rody-Mantha (@breeganism) on

Okay, this one is a bit more complex, but I never miss out on a chance to promote my homemade Clif Bar recipe. Why? Well, because for how easy these babies are to make, there’s a huge amount of payoff. What are the advantages? Well, you can customize it as much as you want (need to make it nut-free? Fructose-friendly? Want to add chocolate? Berries? DO WHAT YOU WANT). You can cut them into the sizes you want. You can bring a whole tray to share with your friends, or be a jerk/awesome and keep it all to yourself.