Recipes

Homemade Granola Bars
Serves 6
Nothing better than making your own granola bars! Add your favourite dried fruit, your favourite nuts or, for a special treat, add some mini chocolate chips.
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Prep Time
20 min
Cook Time
2 hr
Total Time
2 hr 20 min
Prep Time
20 min
Cook Time
2 hr
Total Time
2 hr 20 min
Ingredients
  1. 1-1 ½ cup Mixed Nuts
  2. ¼ cup Shredded Unsweetened Coconut
  3. ¼ cup Almond Butter
  4. 1 tbsp Coconut Flour
  5. 2 tbsp Coconut Oil
  6. 1 tsp Vanilla Extract
  7. ½ tsp Honey
  8. ¼ tsp Sea Salt
  9. ½ cup Dried Fruit (blueberries or cranberries)
Instructions
  1. Place mixed nuts into large zip lock bag. Using a rolling pin crush all nuts until they looked like large pieces or gravel.
  2. Melt coconut oil.
  3. Mix all ingredients together without nuts, coconut and dried fruit. Blend.
  4. Fold in crushed nuts and dried fruit.
  5. Flatten into 4 x 8 pan and refrigerate until hard, approximately 2 hours.
Notes
  1. If you are going to take this on the go ensure that you keep them cold!
OPEX Fitness Regina http://www.opexregina.ca/
Garden Veggie Dip
Yields 2
This is a great dip to take on the go with your kids or make for a family bbq!
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 + 1/2 cups light sour cream
  2. 1/2 cup plain nonfat Greek yogurt
  3. 3/4 tsp garlic powder
  4. 3/4 tsp onion powder or dried minced onion
  5. 1/4 tsp dried dill
  6. 1/4 tsp salt or salt
  7. 2 tsp fresh chopped parsley
  8. 2 tsp fresh chopped green onion
  9. 1/4 cup finely grated carrot (1/2 a carrot)
  10. 1/4 cup broccoli florets (just the tippy tops)
For Dunking
  1. Carrots/baby carrots
  2. Broccoli + cauliflower
  3. Cucumber slices
  4. Celery sticks
Instructions
  1. For the carrot, shred using the fine side of your favorite cheese grater, it's super easy!
  2. For the broccoli, use kitchen scissors or a pairing knife to remove just the tippity top of the florets (no stems whatsoever) from the broccoli. Save the stems for dunking/taste testing once the dip is finished.
  3. Combine all ingredients and mix.
  4. Pop it in the fridge overnight to allow the flavors to amplify.
  5. I've made this dip a few times now and I have to admit that it's not a whisk-together-and-faceplant kind of dip. The real deliciousness happens when the herbs, seasoning, and veggies get up close and personal in the fridge. Trust me, it's exponentially better if you let it sit overnight. It's science. Food Science. Do the right thing!
  6. Serve dip alongside all your favorite dippers and a mountain of Food Should Taste Good tortilla chips and watch it disappear!
Notes
  1. If you're not a fan of greek yogurt in dips (I'll forgive you!) feel free to use a 1/2 cup of your favorite quality mayonnaise instead. I love pretty much all dairy ever so I'll happily scarf either!Can be stored in the refrigerator for up to 4 days.
Adapted from Peas and Crayons
Adapted from Peas and Crayons
OPEX Fitness Regina http://www.opexregina.ca/
Cinnamon Crunch Cereal
Serves 8
Although cereal is delicious it is low in nutrients and does not provide the fuel most people need. This recipe gives you the best of both worlds; tastes like cinnamon toast crunch but is a great post workout snack with a protein shake or breakfast with some turkey sausage!
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Ingredients
  1. 1 cup Shredded Coconut
  2. ½ cup Sunflower Seeds
  3. ¼ cup chia seeds
  4. 1 tbsp Cinnamon
  5. ¼ tsp Sea Salt
  6. ¼ cup Maple Syrup
  7. 1 Egg
Instructions
  1. Blend coconut, chia seeds, sunflower seeds, cinnamon and salt in food processor or blender.
  2. Add egg and syrup to “flour” from blender in a bowl.
  3. Place dough on parchment, take a second piece of parchment and place on top of dough. Roll out with rolling pin until approximately ¼ inch thick. Gently pull off top piece of parchment paper.
  4. Put parchment with dough on cookie sheet and bake until dark brown about 20-25 minutes.
  5. Break or cut into small squares while still warm. Allow to cool for about 20 minutes before placing in an airtight container until ready to serve.
Notes
  1. Suggested serving size: 1/4 cup cooked cereal
Macro Count for a 1/4 cup serving
  1. Calories 259
  2. Fat: 17.35 grams
  3. Carbs: 22.27 grams
  4. Protein: 7.2 grams
OPEX Fitness Regina http://www.opexregina.ca/
Easy Avocado Pudding
Serves 2
This recipe is to die for! Easy to make and even easier to eat!!
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 ripe Small or Medium Avocado
  2. ¼ cup Cocoa Powder
  3. ⅓ cup Honey
  4. ¼ cup Coconut Milk or Almond Milk
  5. Optional: Top with Crush Almonds
  6. Optional: Top with Shredded Coconut
Instructions
  1. Combine all ingredients by mixing well or throw everything in the blender.
  2. Serve in small ramekins and top with your favourite nuts, seeds or berries.
Macro Count per serving
  1. Calories 268
  2. Fat 13.5 grams
  3. Protein 1.8 grams
  4. Carbs 8.7 grams
OPEX Fitness Regina http://www.opexregina.ca/
Slow Cooker "Rotisserie" Chicken
Serves 6
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Prep Time
10 min
Cook Time
8 hr
Total Time
8 hr 10 min
Prep Time
10 min
Cook Time
8 hr
Total Time
8 hr 10 min
Ingredients
  1. 1 Whole Chicken (about 4-5lbs.) insides removed
  2. 1 tbsp. smoked paprika
  3. 2 tsp salt
  4. 1 tsp freshly ground black pepper
  5. 1/2 tsp garlic powder
  6. 1/4 tsp onion powder
  7. Aluminum foil, or thickly sliced onions for under chicken
Instructions
  1. Rinse the chicken thoroughly and pat it dry with paper towels.
  2. In a small bowl, whisk together the paprika, salt, pepper, garlic powder and onion powder until combined. Rub the seasoning mix all over the chicken - on the outside skin, the inside cavity and on the breasts underneath the skin.
  3. Roll up a few small balls of aluminum foil (or thickly sliced onions) place them on the bottom of your slow cooker bowl to serve as a rack for the chicken, so that it doesn't have to cook in the juices that will accumulate in the bottom of the slow cooker.
  4. Place the chicken on top of the aluminum foil (or onions), pressing it down a bit if needed.
  5. Cover and cook on low for 6-8 hours, or on high for 4-5 hours until the chicken is cooked through and reaches an internal temperature of 160 degrees.
  6. Carefully remove the chicken from the slow cooker, discard the bones, and serve the chicken as desired.
OPEX Fitness Regina http://www.opexregina.ca/