Healthy Shamrock Shake

March 16, 2015
0 Reviews
Serves 1
Prep time

I used to LOVE Shamrock Shakes. Along with Cadbury Easter Cream Egg Blizzards, these are the only MacDonald’s treats I would still look forward too long after I adopted clean eating. If you’ve ever checked out the nutritional information of one of these bad boys, it is enough to make you swear off fast food milkshakes forever. This infographic created by the Huffington Post highlights it all:



Since I do love a minty Shamrock Shake this time of year (I don’t like beer so green beer isn’t a treat for me!), I developed this healthy version full of real greens and no added sugar. Give it a try!



  • 1 cup of milk (cow’s, almond, rice, etc.)
  • 1/2 teaspoon pure vanilla extract
  • 1/4 teaspoon pure peppermint extract
  • 1 scoop vanilla Shakeology (or other vanilla flavoured meal replacement or protein powder)
  • 1/2 banana, frozen
  • 1 handful of baby spinach
  • 4 ice cubes


  1. Place all ingredients except ice to blender and mix on high until smooth.
  2. Add ice and blend once more until completely smooth. Add more ice or milk to get it to your desired thickness.

Chunky Vegetable Chili

March 6, 2015
1 Review
Serves 6-8
Prep time

Crock Pot Chunky Chili - LGF


This colourful chili is loaded with healthy vegetables. It is a great vegetarian chill on its own, but add meat or beans for a kick of protein.


    • 3 large carrots, chopped
    • 3 celery ribs, chopped
    • 2 sweet potatoes, diced
    • 1 large green pepper, chopped
    • 1 jalapeño, diced small
    • 1 20 oz can of diced tomatoes, drained with juice reserved
    • 1 large onion
    • 2 cloves garlic, minced
    • 1.5 lbs ground beef (or turkey, chicken, or sausage) OR 2 cans of beans (kidney, chick peas, black beans, etc.) OR a combination


    • 1/2 c tomato paste
    • 1/2 c salsa
    • 2 T chili powder
    • 1 T cumin
    • 1 t corriander
    • 1 t dried oregano
    • 1/2 t salt
    • 1/2 t pepper


  • 2 zucchini, halved and chopped
  • 1 yellow/red/ or orange pepper, chopped


  1. Layer first 6 ingredients, in the order given, in large crock pot.
  2. Brown onion, garlic, and ground meat. Drain fat and spread over vegetables in crock pot. OR drain and rinse beans and place in crock pot.
  3. Combine next 8 ingredients in a medium bowl. Pour over meat. Do NOT stir. Cook on low 6 – 8 hours, or on high for 3-4 hours.
  4. Add zucchini and red pepper. Stir well and cover. Cook on high for 30 additional minutes.
  5. Garnish with grated cheddar, cilantro, diced avocado, or sour cream.

*Inspired by Company’s Coming.


Baked Frittata

February 24, 2015
0 Reviews
Serves 6
Prep time
Cook Time

Basic Ingredients
– 12 eggs, beaten
– your choice of seasonings
– your choice of protein and veggies

Add-In Seasonings
– 2 cloves of garlic, minced
– 2 tablespoons of chopped chives
– 1 teaspoon of onion powder
– 1/4 cup green onions
– 1/2 teaspoon salt
– 1/2 teaspoon pepper
– 1/4 cup fresh basil, chopped

Add-In Protein
– 1 lb of cooked chicken, chopped or shredded
– 1 lb of ground beef or turkey, cooked
– 1 lb of cooked sausage, sliced
– 6-10 slices of bacon, sliced and cooked
– 6-10 slices of prosciutto, torn

Add-In Vegetables & Greens
– cherry tomatoes, sliced lengthwise
– 2 cups fresh spinach, chopped
– 1 roasted red pepper, chopped
– 1/4 c olives, sliced
– any left over cooked veggies (broccoli, zucchini, carrots)

1. Pre-heat oven to 375 F.
2. Beat the eggs in a large bowl and add in seasonings. Mix until well combined. Add in your protein and veggies and mix.
3. Grease a 9×11 baking dish and pour in the egg mixture.
4. Bake for 25-30 minutes. The frittata will puff up a bit in the centre and the edges will be golden brown.


Lazy Shepherd’s Pie

February 24, 2015
0 Reviews
Serves 4
Prep time
Cook Time


1 lb of potatoes OR 1 large head of cauliflower
1/4 c milk (can be almond or coconut milk for dairy-free)
2 green onions, sliced (optional)

1 lb of ground meat (beef, turkey, lamb)
1 large onion, diced
2 c mushrooms, sliced
2 carrots, sliced and halved
2 stalks of celery, sliced
1 tsp thyme
1/4 tsp each salt & pepper
1 1/2 c stock (chicken, vegetable, or beef)
1 tbsp arrowroot starch (or cornstarch)
1 1/2 tbsp djion mustard

1. Boil potatoes or steam cauliflower until tender. Mash coarsely with the milk. Stir in green onions. Keep warm until ready to use.
2. While potatoes are boiling, heat a large skillet over medium-high heat. Saute ground meat until no longer pink, breaking up into small chunks. Transfer to plate and drain all fat but 1 tbsp from skillet.
3. In hot skillet, fry onion, mushrooms, carrots, and celery with thyme, salt, and pepper. Stir often until softened, about 8 minutes.
4. Whisk together stock, starch, and mustard. Pour onto vegetables, add meat back in, and stir to combine. Bring to a boil. Reduce heat and simmer until thickened and heated through, about 5 minutes.
5. Serve meat over potatoes or cauliflower.

IMG_1954Adapted from Canadian Living.