Wednesday, February 29, 2012

Parmesan Crusted Fennel

Fennel is an excellent source of vitamin C, dietary fiber, potassium, manganese, folate, and molybdenum. It is also a good source of niacin, phosphorus, calcium, magnesium, iron and copper!

This was my very first experience with this strange looking vegetable! I actually bought it by accident! Haha! I thought I was buying leeks! oops! So thankfully I opened up my Clean Eating Book and found a simple recipe to make this interesting vegetable.

Chop the green stalk like parts off
Remove any browned parts
Chop the bulb portion into bite size chunks
Put into a glass baking dish, drizzle with olive oil, sprinkle parmesan cheese salt and pepper (to taste)

 Bake in the oven for aprox 30 minutes at 400 until the Parmesan cheese gets kinda crusty and the Fennel is soft when pricked with a fork or knife

I know the picture may not seem appetizing! But I promise you, Ronnie and I ate the whole thing! It really was different and had a bit of that black licorice kinda taste which I liked. But of course, my favorite part was the crusty Parmesan cheese!!!


Tuesday, February 28, 2012

Healthy Salad that is not boring!

I love a good salad, and with a bed of crunchy romaine lettuce and spinach the options are endless!

Here are a few of my favorite things that I always have on hand to toss in and make a beautiful inspiring and healthy salad thats well balanced!

  • chopped peppers (green, yellow, orange, red)
  • chick peas
  • dried fruit (cherries, cranberries, raisins)
  • shredded cabbage
  • shredded carrot
  • toasted nuts (walnuts, sunflower seeds, almonds, cashews)
  • chopped broccoli and cauliflower
  • crumbled feta or goat cheese
  • hulled hemp hearts 
For dressing, I usually just use a good quality extra virgin olive oil and balsamic dressing mixed 1:2 parts
and sprinkle a little sea salt and cracked black pepper!

I have all these ingredients handy and pre-chopped and prepped in the fridge so that when lunch hits...I have everything ready! Just toss together and ENJOY!


Sunday, February 26, 2012

Pecan pumpkin muffins

So I may have perfected the perfect pecan pumpkin muffins! Once again I surprised myself and frankly impressed myself with whipping this together and creating a completely moist pumpkin pie like muffin Yum Yum Yum!


  • 2 1/2 cups whole wheat flour
  • 1 1/2 cups organic sugar
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon pumpkin pie spice
  • 1 can pumpkin purée
  • 2 eggs
  • 1/4 cup Greek yogurt 0% plain
  • 1/4 cup filtered water

Mix all dry ingredients together in a medium bowl

In a separate bowl mix all wet ingredients and then combine dry to wet until blended

These muffins look like they are on steroids! Hahaha, they rose up so beautifully!! When I pulled them out of the oven I had literally giggled with delight!!!

Saturday, February 25, 2012

Sunwarrior Protein (raw vegan superfood)

Well, talk about a perfect complete raw vegan superfood protein! 

I am so happy to review this protein powder with you because I can honestly say, that it is loaded with nutrients and quality ingredients and tastes great! I actually expected a chalky and gritty consistency, however I was so pleasantly surprised with the silky smooth texture. 

I am loving the people at Sunwarrior for sending me 5 different samples to try out!

First sample I tried was the Original Protein Raw Vegan Sample Pack

This protein is made from whole grain brown rice.
I tried the vanilla with my oatmeal in the morning as a pre-workout and absolutely loved the flavor! 

The next day, I tried the chocolate mixed only with almond milk in my shaker cup as a post-workout and it was so creamy and delicious! 

The Natural Flavor was used in Ronnie's shake mixed with a frozen banana and mixed berries. I tasted it and it was creamy, but it lacked a bit of sweetness so I added a teaspoon of agave nectar! mmmmm

Here are some fast facts about these awesome protein powders!

  • 100% raw vegan
  • 83%  pure protein
  • complete amino acid profile
  • hypoallergenic
  • non-gmo
  • gluten free
  • highest digestibility and efficiency ratings of any other protein sources
  • naturally rich in vitamins and minerals

Newest to the collection of protein powders are the Warrior Blends. These are made from pea, hemp and cranberry!
  • plant based protein with a complete amino acid profile and bcaa
  • easily digestible
  • nutrient dense
  • free of solvents
  • No gmo
  • completely natural
Both the chocolate and vanilla were used as a post-workout with water only, and honestly they were great! I can imagine that they will be even better mixed in with my oatmeal or smoothies. 

I am happy that I found this brand and will totally be supporting this Canadian Company! 

Check out their website for more information!

You can find their products in most health food stores or of course, you can buy online! :)

Friday, February 24, 2012

Almond "Butt"er Busting Brownie

Dr. Oz's Butt-Busting Brownie

As a Mama of a 7 month old (OMG! Shes 7 months old!) I find myself catching up on the daytime t.v from time to time. And the other day I was watching doctor oz when a recipe he showed caught my appetite! Its a healthy fact he claims it is a butt busting brownie! Ok...I will give it a go! I love brownies!!

Well, as per usual, I changed the ingredients slightly as I felt it needed a bit of tweaking for flavor and sweetness. 

Below is what I used to make it a little more palatable. But I will give you a has a kick to it! The cayenne pepper really hits you at the end! 

Almond "Butt"er Blasting Brownie
by Deborah Fisher
Prep Time: 10 minutes
Cook Time: no bake!!

Ingredients (12 servings)
  • 1 cup raw cacao powder
  • 1/4 tsp cayenne
  • 2 tsp cinnamon
  • 1/2 cup unsweetened almond milk
  • 1/2 cup organic raisins
  • 1/2 cup medjool dates
  • 5 tablespoons of natural almond butter
  • 4 tablespoons of agave nectar
  • 1 cup oats
In a food processor purée the cacao, cayenne, cinnamon, milk, raisins, dates and almond butter until a smooth paste forms.
Add the oats to the food processor and quickly pulse to incorporate them.
Transfer the mix into a square or rectangular container lined cross wise with wax paper.
Press down to form the ‘brownie' base.
Refrigerate until firm.
Cut into squares before serving.
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Thursday, February 23, 2012

Whipped Natural Peanut Butter (with 1/2 the Calories)

As you may already know...I have a peanut butter problem! I mean seriously...I am in the peanut butter or almond butter jar daily and sometimes its just with a spoon and no bread!

Ronnie is actually more peanut butter obsessed than I am!! We are competitive about our nut butters! Meaning, we dont share our jars, and we see whose lasts longer. I usually win, however...I know he sneaks a few scoops out of mine too!

So in an effort to cut the calories a bit, I experimented!

This actually tastes great, and Ronnie prefers it! So its our new 

"Whipped Peanut Butter"

In a food processor blend

  • 1 cup all natural chunky (or smooth) peanut butter
  • 1 cup unsweetened vanilla almond milk (less if you like it thicker)
  • 3 tablespoons of agave nectar (needed to sweeten it up a bit)

Blend and scrape out into a container, keep refrigerated!


Tuesday, February 21, 2012

I love eggs!

Yep...I do! I love eggs!  Check out my little egg creation...gotta love em!

Just use a cookie cutter while grilling your bread, cut out the shape (heart in my case) and crack your egg into the hole. Flip carefully and enjoy a cute little snack!!


Sunday, February 19, 2012

Chobani Greek Yogurt

Yum, Yum,Yum,Yum!!!

Just got in some of the newest flavors of 0% Greek Yogurt that Chobani Yogurt sent me to sample, and I have to say...they live up to the claim that it is "nothing but good". 

  • 0% Pomegranate
  • 0% Dark Cherry (my favorite!!)
  • 0% Strawberry
  • 0% Blood Orange

I especially loved the dark cherry flavor, as it had a perfect balance of sweetness and loved the little dark cherry bites at the bottom of the yogurt.

So creamy and tasty! All flavors were awesome, and the above nutrition facts are pretty similar for each flavor. 

This greek yogurt is a great balance of calories, protein and carbs! And 0% Fat!! You would never guess its fat free!

The sugar content seems quite high at 21 grams but it is coming from natural cherries,cane and cherry juice. So, its not the typical horrible sugars that we should be avoiding. 

I would recommend eating this as a pre or post workout snack!! I ate it before my spin class and it held me over perfectly! 

This greek yogurt is.....


Friday, February 17, 2012

Companies Not Telling the Whole Truth About Whole Grains

Companies Not Telling the Whole Truth About Whole Grains: On Wednesday, the Center for Science in the Public Interest will petition the Food and Drug Administration to stop letting manufacturers label their foods “Whole Grain” when they really aren’t and to start putting the percentage of whole grain on the packaging. The government has encouraged Americans to eat...

gty whole grain  bread wheat thg 120207 wblog Companies Not Telling the Whole Truth About Whole Grains

On Wednesday, the Center for Science in the Public Interest will petition the Food and Drug Administration to stop letting manufacturers label their foods “Whole Grain” when they really aren’t and to start putting the percentage of whole grain on the packaging.
The government has encouraged Americans to eat more whole grains because they help prevent heart disease, but the FDA has never established a legal definition of what constitutes a whole grain.
“Multi Grain.” “Whole Grain.” “Whole Wheat.” It turns out none of those terms have legal meaning. By law, only whole wheat bread must be made with 100 percent whole wheat, but any other wheat product can have as much or as little wheat as the manufacturer decides.
The same thing is true for whole grain. According to Michael Jacobson, executive director of Center for Science in the Public Interest, a nutrition watchdog group, there is twice as much white flour as whole wheat flour in Old London Melba Toast. The story is true for Eggo Nutrigrain Whole Wheat Waffles too. According to CSPI, the waffles contain more white flour than whole wheat.
Sometimes companies even add coloring to give their products that beige whole wheat look, if they don’t contain much whole wheat. Lance Whole Grain Crackers are one example.
“They add caramel coloring,” Jacobson told ABC News.
Multigrain is another undefined term.
“The only thing it means is that it has more than one grain,” Jacobson said. “It doesn’t mean that any of them are healthful.” In other words, the multiple types of grain could all be refined flour, not whole grains.
Some products brag that they have at least eight grams of whole grain per serving, but serving sizes vary, so some advocates say that can be misleading.
For example, a serving size of pasta is about 56 grams. So if there are eight grams of whole grain it it, that is only 1/7th of the serving.
And yet foods with all of these claims often cost more, even though they may not contain much whole grain. The FDA wouldn’t do an interview with us, but has been promising to define what counts as a whole grain since 1993, and is still studying the issue.
When ABC News contacted the companies some said they follow the existing FDA guidelines and others said they “continue to look for opportunities to add whole grain.”
So how can you choose wisely? Nutritionists say if the front of the package boasts “Whole Grain” make sure the first and most prevalent item in the ingredient list on the back really is whole grain.


Thursday, February 16, 2012

Vegan Chocolate Chip Cookie Dough

Such a wonderful feeling to enjoy a sweet tooth craving while not feeling too guilty about whats inside.

ENJOY LIFE makes the perfect chocolate chunky chips that are vegan friendly. Gluten, soy,dairy, peanuts and tree nuts free. 

(as you know, I love nuts, but I do appreciate the dairy free option)


  • 1 can chickpeas, drained and rinsed
  • 4 tsp pure vanilla extract
  • 1/3 cup natural peanut butter
  • 1/2 cup unsweetened vanilla almond milk
  • 3 tbsp oats 
  • 1 1/4 cup pitted mejool dates
  • 1/3 cup of chocolate chips (from Enjoy life, so good!)

In a food processor put the dates and liquids in first, blend well, then add the remaining ingredients. Once it is a dough like texture ( a few minutes) scrape out into a bowl, and if you are like me....dont forget to lick the spatula clean!! :)

Use graham crackers for spreading this dip and enjoy!! 


Wednesday, February 15, 2012

My very first SOUP! I made soup!!!

Ok, this is a revelation! Seriously! I am so excited that I have discovered making soup is super easy! I cant believe its taken me so long to give it a "go". Not sure what I was waiting for, but this is honestly so easy and so delicious I just wish you were enjoying with me as I am typing out this post!


Carrot Apple Soup

by Deborah Fisher

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients (8 servings)

    For the Soup
    • 1 tablespoon of extra virgin olive oil
    • 1 small onion chopped
    • 1/4 green pepper chopped
    • 1/4 red pepper chopped
    • 2 garlic cloves minced
    • 2 tablespoons of freshly grated ginger
    • 1 large green apple chopped (keep skins on)
    • 3 large carrots peeled and chopped
    • 5 red skinned mini potatoes chopped
    • 1 box of vegetable broth
    • pinch of nutmeg
    • pinch of sea salt and black pepper


    In a large stock pot add the first 5 ingredients and cook until onions are translucent

    Add all other ingredients and bring to a boil for 5 minutes uncovered

    Reduce and simmer for 25 minutes covered

    Scoop out the soup in batches and puree in your blender or food processor


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    Friday, February 10, 2012

    Homemade Cinnamon Raisin Almond Butter

    I was super excited to try this Homemade Cinnamon Raisin Almond Butter, thanks to Eating Bird Food I have found another way to enjoy nut butters. I really have a nut addiction. I dont think a day goes by that I am not scooping out a nut butter with spoon!! It almost never makes it to bread!Haha!


    Cinnamon Raisin Almond Butter

    §                    2 cups raw almonds
    §                    1/4 cup raisins
    §                    1 tsp cinnamon
    §                    seeds scraped from 1 vanilla bean (or 1 tsp vanilla extract)

    1.                Pre-heat oven to 350°, spread almonds on a 9X13 baking sheet and bake for 10-12 minutes. Cool for 20 minutes or so.
    2.                Place roasted almonds in a food processor and process for 10 minutes, occasionally scraping down the sides.
    3.                Add remaining ingredients and began processing again.
    4.                Process until smooth, occasionally scraping down the sides. About 3-5 more minutes.

    The raisins will get chopped up a bit and add a nice sweetness to the almond butter and of course, that sweetness pairs well with the cinnamon and vanilla! I’m warning you now that this combo is amazing and you’ll be trying to stop yourself from eating it by the spoonful, not that that happened to me or anything. 


    Tuesday, February 7, 2012

    Buy P28 Protein Bread from ME!!!

    Great news!!! I am now selling protein bread and bagels from P28! 

    I love this product so much that I can now offer to sell it to you!! 

    Please email me your order: ($9.99CAD each)and I will make arrangements to either deliver to you or ship to you!



    Sunday, February 5, 2012

    Blueberry Yogurt Protein Bread

    Blueberry Yogurt Protein Bread

    by Deborah Fisher

    Prep Time: 15 minutes

    Cook Time: 45 minutes

    Ingredients (2 loafs)

    • 3 cups of spelt flour
    • 1 tbsp baking powder
    • 1/2 tsp baking soda
    • 1/2 cup of coconut oil (warmed to liquid form)
    • 1/2 cup of honey
    • 2 tbsp ground flaxseed mixed with 6 tbsp water (this is an egg replacer)
    • 1 tsp of freshly grated lemon peel
    • Juice of one fresh lemon
    • 1 1/2 cups plain low fat greek yogurt
    • 1 1/2 cups fresh blueberries


    Preheat the oven to 375

    Lightly spray 2 loaf pans (I use coconut oil spray)

    In a medium bowl, combine the first 4 ingredients. Set aside

    In a large bowl, combine coconut oil, honey and egg replacer, lemon peel and juice.

    Add dry ingredients to wet, and mix well. Stir in yogurt, and fold in berries

    Fill both loaf pans and bake for aprox 45 minutes.

    *As a tip, I drizzled a honey on the top of the loafs, and some oatmeal to give the bread a sweet crunch! This was super tasty!!

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    Vegan Chocolate Peanut Butter Cookies

    Happy Sweet Sunday!

    Seriously...this recipe I found from fit sugar is ridiculous, and I am off to make it now! I am super excited as I have a bit of a chocolate peanut butter problem!!! Gotta live a little, and this recipe makes living and enjoying the sweet love of cookies less guilty! 


    Updated 02/03/12 2:42 PM · Posted  by  · 1 comment

    Forget about the partially hydrogenated palm oil and artificial flavors — this vegan peanut butter patty, inspired by the Girl Scout Tagalong classic, has all the buttery, peanut buttery, and chocolatey goodness of the original minus the animal products and unpronounceable ingredients.
    This recipe is definitely involved, but it's a fun way to test your baking skills and make something you are truly proud of. Think of it this way — Girl Scout cookies only come out once a year so make this your special, annual treat.
    While it's not necessary to temper the chocolate, you'll see that it gives the cookies a sheen and snap that's attractive and delicious. Untempered chocolate will "bloom," meaning the fat of the cocoa will rise to the top creating a white, dull appearance (like the cookie on the left). If this happens to you, don't worry! The cookies are still edible, so savor the efforts of your hard work.
    Click here to see the recipe.
    Vegan Peanut Butter Patties
    By Anna Monette Roberts
    A few notes on the recipe:
    If you aren't a fan of Earth Balance, coconut oil will work just as well. Sucanat is dehydrated, pure cane juice that preserves all the vitamins and nutrients from the sugar's molasses. If you can't find sucanat at the store, substitute brown sugar.
    Soy milk powder is used here in place of powdered sugar to give the filling a drier, more workable texture. You can find it many natural food stores. If you can't find it, simply replace the soy milk powder and agave with 1/2-3/4 cup powdered sugar.
    Vegan Peanut Butter Patties Recipe
    2/3 cup Earth Balance buttery spread or coconut oil
    3/4 cup sucanat or brown sugar
    3 tablespoons soy yogurt
    1 teaspoon vanilla extract
    1 cup whole wheat pastry flour
    3/4 cup unbleached all-purpose flour
    1/4 teaspoon baking powder
    1/2 teaspoon salt
    Peanut Butter Filling:
    1 1/2 cups unsweetened peanut butter
    1/3 cup agave
    1/2 teaspoon vanilla
    1/8 teaspoon salt
    1/2 cup soy milk powder, sifted
    Chocolate Coating:
    2 bags (4 cups) vegan, semisweet chocolate chips
    1. To make cookies: Preheat oven to 375 degrees F. In a large bowl, sift flours, baking powder, and salt.
    2. In a stand mixer or in a large mixing bowl using a hand mixer, beat Earth balance until whipped. Add the sucanat and cream with "butter" until smooth. Gradually beat in flour mixture until well combined.
    3. Divide dough in half, and wrap each half in saran wrap or wax paper and for one hour in the fridge or freezer, or until dough is firm to touch.
    4. When firm, remove dough from wrapping, and roll out dough on a floured surface until it is 1/4-1/2 inch thick. Use a round biscuit cutter to cut into small round shapes. Use your thumb or a smaller round object to create a depression in the center of each cookie. Use a spatula to place cookies 1 inch apart on cookie sheets laid with parchment paper.
    5. Bake 9-13 minutes, or until cookies are golden. Cool on cookie sheet for 2 minutes, then transfer to a wire rack to cool completely.
    6. To make peanut butter filling: Beat peanut "butter," agave, vanilla, and salt together until well combined. Gradually add soy milk powder until mixture is dry but moldable. If mixture is too wet, add more milk powder until the right consistency is achieved.
    7. To assemble patties: Scoop 1-1 1/2 teaspoon peanut butter mixture and form into a ball. Using your thumb, press mixture firmly into the depression of each cookie. Allow cookies to set while melting chocolate.
    8. Temper chocolate chips using a traditional method or for a quick temper, microwave chips in 30 second intervals at 50 percent power, stirring each time until 2/3 of the chips are melted.
    9. Remove from microwave and stir until remaining chocolate is melted. Check temperature using an instant-read thermometer. Tempered chocolate is 88-91 degrees. If temperature is lower, microwave very briefly (5-10 seconds), stir, and continue to check temperature until it is at the correct tempering range.
    10. Dunk each cookie into tempered chocolate until completely covered, remove with a fork wiping off excess chocolate back into the bowl using a rubber spatula. Place cookie on parchment paper or silicone nonstick pad to set. Repeat until all cookies are covered. If tempered chocolate becomes cool, microwave very briefly (5-10 seconds) until it is at the tempering range once again.
    Makes 3 dozen cookies (one cookie equals a serving).


    Thursday, February 2, 2012

    Protein Bread (P28)

    I was super excited to open up the package from the wonderful people at P28 The Original High Protein Bread, it arrived just as I was about to make my lunch! Talk about great timing!

    I was pleasantly impressed with the marketing of the bread! Not only is this a high quality protein bread, but its actually really good for you! I know the calories for some may seem high, as one slice can run 130 calories, but you have to understand that there are such thing as good quality calories, and the protein in one slice is 14 grams! This is awesome!

    So, I made an egg white omelette with veggies and toasted a slice of P28 The Original High Protein Bread
    The verdict....

    Wow!! This bread is seriously freaken great!! I love the cinnamon flavor! It had a slight sweet taste to it that was perfectly balanced! The crunch and texture superb. You can tell that the guys at P28 have mastered this recipe! So impressed.

    Later that day, I gave some to my husband and he absolutely loved it. He first tried a slice as bread, but the texture was a bit too chewy for him. Then I suggested toasting it, and thats when he said..."Man this good!".

    So, this bread is:

    Below are some stats about it, and it is now available to buy at Metro all across Ontario or online!!!

    • 28 grams of Protein per two slices
    • 100% Natural
    • 100% Whole Wheat - Made with Oat, Flax Seed, Sunflower Seed, and Millet
    • Made with 100% Whey Isolate - The highest quality source of protein
    • A rich source of 8 essential Amino Acids that your body needs for growth, energy, and vibrant health
    • Cholesterol Free
    • A Good source of Fiber
    • Contains Omega 3's
    • Excellent for people who are trying to build muscle and/or lose body fat.

    Email me @ with your order. Either the loaf of bread or bagels are $9.99 each! You will not be disappointed!