Guac 4-One

This past weekend I purchased a green avocado – simply because I was craving guacamole. I love making my own guacamole because every ingredient is so fresh, whole, and nutritious… you just can’t go wrong with making a bowl of this stuff!

I am calling this Guac 4-One… because well… I could eat the whole bowl and not even think about sharing it. I used:

1 ripe avocado lightly mashed
1/2 tsp garlic minced (or to your preference… I love garlic)
10-12 ripe sweet cherry tomatoes – cut into 1/4 pieces
1 tbsp finely chopped onion
1-2 tsp lime juice (Taste to your preference)
salt n pepper

Mix it all together in a bowl and you have a quick and easy snack to enjoy!

guac 2

Please feel free to send me your recipes on your favourite Guac, and please let me know what you think about my Guac 4-One!





Chocolaty Quinoa Brownies (Gluten & Dairy Free)

Hey everyone… I’m BACK!

Long time since I have posted on here, and I felt it was time to bring my Fitrition out of the dark!

A few things new with me, I am currently finishing up my Masters focusing on health and aging… I am loving it and looking forward to starting my career in the aging field! Secondly, I am trying to work on my diet and incorporate whole nutrition into my meals. I have recently started eliminating diary from my diet and it has helped clear my skin up (which I am thrilled about). So almond milk, cashew milk… you name it I am trying it (thanks to the help of my Mom who is a trained Chef). Last but not least, I have a new furry friend in my life – Milo, he’s my first very own animal and I absolutely love him to bits.


So in the spirit of reintroducing the odd post I share on here going forward – it will most likely be some of the most delicious “healthy” recipes I have come across on my journey that I absolutely HAD to share… and of course Quinoa Brownies are it – I couldn’t stop eating them that I had to make another batch, which inspired this post!

This recipe is my take on the President’s Choice Quinoa Brownies. I altered them a bit to amp up the deliciousness and reduce the calories!

Quinoa Brownies


  • ½ cup (125 mL) Quinoa 
  • ¾ cup (175 mL)  granulated sugar (I used 1/2 cup granulated sugar, and 1/2 cup Erythritol to reduce the sugar intake per brownie, as well as significantly reduce the calories)
  • ½ cup (125 mL)  cocoa powder
  • 1 tsp (5 mL)  baking powder
  • ¼ cup (50 mL)  2% milk (Here I used homemade almond milk, which also reduces the calories)
  • 2 tbsp (25 mL)  canola oil (I used grape seed oil)
  • 2 large eggs
  • 1 tsp (5 mL)  vanilla
  • 1/4 cup Bittersweet Belgian chocolate chips (either blended in the batter or sprinkled on top… I preferred blending the chips in the batter, it made the brownies more moist and chocolaty).


  1. In small saucepan, bring 1-1/2 cups (375 mL) water to a boil. Stir in quinoa. Reduce heat to low and simmer, covered, for 20 minutes. Remove from heat and let stand for 5 minutes. Fluff with fork. Transfer to bowl; cool to room temperature.
  2. Preheat oven to 350°F (180°C). Spray 8-inch square (2 L) metal cake pan with cooking spray.
  3. Blend all of the ingredients together in a food processor for at least a full minute to smoothen out the quinoa.
  4. Finally, bake in the over for approximately 20-30 minutes… keep an eye on them as they may cook faster than expected. Use a cake tester in the middle, and pull from the oven when the tester comes out clean.

Per brownie – they came to approximately 109 calories (sliced into 12). However, the smaller you make them the less calories they are each… which allows you to have more than one!

Enjoy – Feel free to leave me a comment I would love to hear from you!

Kristy 🙂

Fluffy Blueberry Banana Pancakes

So its been awhile since I have been able to post on here due to a hectic few weeks with school. However, I had to post this recipe I made up on the weekend for delicious pancakes. These are a bit different than the first pancake recipe I posted, because these ones are more fluffy and have a better pancake texture! This recipe I just made from scratch off the top of my head since I was craving something sweet in the morning!

Hope you enjoy! And I promise, more posting to come as things slow down with school!


1/4 Oats
1/4 Oat Bran
1 Banana Mashed
1/2 cup of your favourite berries. (I loaded mine with blueberries)
2 Eggs
1 tsp Honey

Throw on a pan and cook like a normal pancake! However, since they are a bit more thick than a regular pancake mixture – just make sure you cook them long enough so its not gooey in the center!


fluffy pancakes

Quinoa Pizza Poppers

Quinoa Pizza Poppers

I am thrilled with this recipe to say the least. It absolutely made my night! These were super easy to prep and cook. I also had tons of left overs and froze them to reheat for another night! Thanks “igmeals,” this ones for the books!

Not only are these healthy, but they are packed with so many fresh and delicious items! The best part is you can alter the ingredients in them to get different flavours each time you make them!

Heres the recipe:

2 cups Cooked Quinoa
2 Eggs
1 cup Chopped Red Onion
1 cup Shredded Cheese of your choice (preferably a pizza type)
2 tsp Minced Garlic
1 tsp Dried Oregano
1 tsp Dried Basil
1 cup Chopped Peperoni Slices
1/2 tsp Seasoning Salt
*Pizza Sauce for Dipping

Preheat oven to 350. Blend all the ingredients together in a bowl. Place enough of the mixture into mini muffin tins, and lightly press each one down into the tin.

Bake for 15-20 minutes, and heat your pizza sauce.

Enjoy! 🙂


Delicious Protein Packed Pancakes

Delicious Protein Packed Pancakes

These pancakes are absolutely GUILT-FREE!

Not only are they lactose free, they are also gluten free as well! These pancakes have the added health benefits of both flax and oat bran. These will definitely be a weekly delicious breakfast “treat” for myself. I couldn’t wait to share my recipe with you all.

Don’t forget you can freeze the left overs and toast them in the toaster for the next day!

Heres the recipe:

1/3 cup Oat Bran
1 Banana Mashed
4 Eggs
1/4 cup Blueberries (or the berry of your choice, I mixed blueberries and strawberries)
1 Full Scoop Vanilla Protein Powder
1 tbsp Flax
1 tsp Cinnamon

Melt coconut oil in your frying pan till hot and cook until golden brown.

*For an added touch, sprinkle some shredded coconut on top*

Enjoy 🙂

Guiltless Brownies

These brownies are compliments of a recipe I came across from hungry… they are phenomenal. You wouldn’t know these are gluten free and lactose free! Nothing but healthy fats within this brownie, with only approximately 145 calories! Don’t let the pumpkin fool you, some may turn their nose at that ingredient, but trust me you can’t even taste it!

Give these a try and I promise they won’t disappoint.

3/4 cup Pumpkin Puree
1 cup Nut Butter (I used natural PB, organic – But you can use anything from almond, peanut etc.)
1 egg
1/2 cup Dark Chocolate Chips (use dairy free chips for lactose free)
1/3 cup Honey
3 tbsp cacao powder (or cocoa powder)
1 tsp baking soda

Mix the ingredients together and bake at 350 for 25-30 minutes. Let cool before serving.

Let me know what you think – ENJOY!