Friday, 26 August 2016

Frozen Summer Treats

Frozen Treats

Let's be honest, there are few things better than enjoying a frozen treat on a hot summer day! Though popsicles are often touted as a 'healthy' treat since they are low in calories, they aren't exactly the ideal treat they are made out to be. Commercially made popsicles have many less than desirable ingredients such as:

That doesn't mean you have to miss out on the frozen treat fun. There are many super easy ways to make your own. Not only do you get to control what goes into them, you also get to control what doesn't. Check out some quick and easy homemade 'popsicle' ideas below. Summer might be winding down, but the weather is still on our side! Make the most of the final weekends with homemade frozen treats. 

Banana Dipped Popsicle

Simply cut a banana in half, insert skewer or popsicle stick. Dip in melt dark chocolate, sprinkle with your choice of toppings and freeze flat on parchment paper!
(Left to Right - Orange Lime shavings, Raspberry Coconut, Dried Pineapple, Orange Cashew and Raspberry Lime) 

Beautiful Dragon Fruit

 Dragon fruit can be found in your super market's exotic section and worth a try. It is refreshing and delicious. Pick up a dragon fruit, cut it in half, cover and freeze. Once it is semi frozen you can take it out and use an ice cream scoop to dig out some of the fruit. Top with some fresh berries and orange zest and you have a 'wow' dessert. 

Watermelon Strawberry Lime Slushi

Toss 4 cups of chopped watermelon, 2 cups of frozen strawberries, 1 lime juiced and a handful of mint in to a blender. Blend until smooth, pour into a container and freeze until desired slushi consistency is reached. You can also pre freeze the fruit to skip the after freezing step.

Super Simple Popsicles

Blend any fruit you like and freeze in popsicle moulds to make a quick, easy and basic popsicle.
Some variations could include: Mixed berries; Strawberries and Kiwi; Watermelon and berries (as shown above); Coconut milk and Pineapple (Pina Colada); etc.
Add in some banana or avocado to make it extra creamy and more 'creamsicle-like'.
Like it more like a standard popsicle? Add some extra liquid like water or unsweetened coconut or almond milk.
The possibilities are endless!

And don't forget, Enjoy!

~The Coach House Team~

Wednesday, 24 August 2016

Double Chocolate Protein Balls

Let's be real, for most people, chocolate is a downfall. I think the number one answer when asked what someone craves is chocolate. Chocolate isn't necessarily a bad 'treat' especially if it's an antioxidant rich dark chocolate. However, even the dark chocolate lacks a real source of protein.
 These little protein ball bites are your answer to satisfy your chocolate craving! Completely child approved- Lily asked if she could take the last one in her lunch and exclaimed "Hooray!!!" when I said she could- packed with protein, a good source of fat and no added sugar, just sweetened with dates and suuuper simple to make-all you have to do is toss everything in a food processor and go. Because of the nut butter they wouldn’t be considered school friendly, however, simply substitute the almond butter for pumpkin or sunflower seed butter and you’re good to go! These are also great to toss in your bag for your quick (within 30 min) after workout refuel.

Double Chocolate Protein Balls
Adapted from OMG That's Paleo? by Juli Bauer (a GREAT book).

1 cup almond butter
1 1/2 cup unsweetened shredded coconut
8 Medjool dates
1/4 ground flax seeds
2 tbsp cocoa powder
2 scoops protein powder
splash of vanilla extract
1/2 cup chocolate chips

Add all ingredients except the chocolate chips into a food processor. Process until well mixed. Add chocolate chips and process for a few more seconds to incorporate. Roll into bite sized balls and refrigerate to harden!

A quick note about protein powder, I generally recommend using a Vegan sourced protein to avoid any possible dairy sensitivity. Also, Vegan protein powder is absorbed more slowly and will keep the blood sugars more stabilized and feeling full longer than a Whey protein, which should only really be used after a workout when quick absorption is desired. Two of my favourite protein powders are Sunwarrior Warrior Blend or Vega Protein and Greens.

~The Coach House Team~
Welcome to The Coach House Blog

We have created this blog to share inspiration, tips and recipes to help you live your healthiest life. Our team of health practitioners is made up of RMTs, Naturopathic Doctor, Chiropractor and Physiotherapist. Learn more about us by visiting our website at The Coach House. We hope you enjoy!

Happy Blogging!

The Coach House Team