Makes 6 servings - serving size 1 fist of the person eating it

• 1 1/2 cups old-fashioned oats
• 3 cups of last night's herbal tea (or water)
• 1 mashed up banana
• 1/2 cup oat milk, 1/3 cup shredded coconut, slivered almonds (optional)

Pour oatmeal and tea into a pot and bring to a boil. 

Once it comes to a boil, turn the heat to low and let the tea and oats get to know each other, uncovered at a slow boil for approximately 7 minutes. 

Keep watching so it doesn't boil over or stick. Boiled over oatmeal is a bugger to clean off the stove after work...8hrs later. 

Once it's cooked down, you can thin it back out with 1/2 cup of oat milk and a mashed banana. Let that cook for another 3-4 minutes at a slow boil. 

Optional: add 1/3 cup shredded coconut and mix it all together. Let stand for 1-2 minutes before serving.

Dabble maple syrup, 1/2 cup of frozen blueberries and slivered almonds on top. 

3 ' weighs' to weight loss:

1) eat when you're hungry; stop when you've had enough.

2) eat slowly and mindfully

3) approach every meal with a 'how can I make this better' mindset (ex: less brown sugar, no brown sugar, appropriate portion size)

If you have some weight to lose, sign up for the '20LB Turn Around' Free Video Series and discover the #1 question that will change the way you look at fueling your body forever.

The 3 Heavy Hitter Weight Loss Behaviors:

1) eat when you're hungry; stop when you've had enough.

2) eat slowly and mindfully

3) approach every meal with a 'how can I make this better' mindset (ex: use unsweetened milk, plain yogurt, omit the garnish, and as always, have an appropriate portion size)

If you have some weight to lose, sign up for the '20LB Turn Around' Free Video Series and discover the #1 question that will change the way you look at fueling your body forever.

Make 1/2 or 1 sandwich for each person

• 2 pieces bread (of your choice) per person
• enough slices of cheese to cover bread
• 1 TBSP pesto 
• 1/2 TBSP butter per sandwich
• slice of ham (optional)

Homemade pesto is easy to make and freezes well.  Pesto Recipe

1. Heat up pan at medium heat and drop butter in until it melts. Melt butter, do not brown it.

2. Spread pesto on 1 slice of bread and place in pan pesto side up (no need to butter the slice of bread).

3. Put cheese slices on top of pesto and place 2nd piece of bread on top and let it toast until cheese begins to melt.

4. Melt another dollop of butter in the pan and flip the sandwich over into the melted butter.

5. Cook until cheese is completely melted and bread is toasty and brown.

The BIG 3 of weight loss:

1) eat when you're hungry; stop when you've had enough.

2) eat slowly and mindfully

3) approach every meal with a 'how can I make this better' mindset (ex: eat 1/2 sandwich, add veggies on the side, eat an appropriate portion size for you)

If you have some weight to lose, sign up for the '20LB Turn Around' Free Video Series and discover the #1 question that will change the way you look at fueling your body forever.

Recipe makes 18 patties

• 3 cups prepared TVP (texturized vegetable protein)
• 1 340 g pckg veggie ground round 
• 1 can each of black beans and kidney beans
• 1 cup frozen corn (or fresh)
• ½ cup old-fashioned oats 
• 1 ½ cups cooked quinoa
• ½ cup hemp hearts 
• ½ cup ground flax seed
• 4 limes 
• 6 sundried tomatoes
• ½ cup olive oil 
• 1 tbsp chili powder

1.  Boil 4 cups of water and use for the following:

To prepare TVP, reconstitute with 1 ¼ cups stock and 2 ¼ cups TVP (let sit for 10 minutes).

Use ¼ cup water to soak sundried tomatoes (10 minutes).

Use 1 cup water for frozen corn (let sit for 5 minutes or until thawed before draining).

2. In a large bowl, combine the juice of 4 limes with chili powder and a can of black beans.

3. Puree sundried tomatoes with a can of black beans in the sundried tomato water.

4. Add puree, package of ground round, TVP and cooked quinoa to the bowl and mix well before adding hemp hearts and flax seeds.  Stir in the olive oil.

Form patties and cook immediately or freeze.

Cook from frozen, don’t thaw.

We like to keep TVP in the pantry as a protein alternative. We buy our TVP in bulk at Bulk Barn.

Grab a bottle of good quality olive oil, ALL your tomatoes, fresh herbs, a roasting pan and settle in for the 'how-to'  for this simple roasted tomato sauce.

You'll learn:

• How to cut and place the tomatoes in the roasting pan,
• How long to roast the tomatoes,
• How to chop them up once they're cooked,
• What to add if your tomatoes are a bit dry,
• When to add protein to your sauce (if you so choose),
• And how to do it all and still get in a ride. 🚲

Filled with loads of vitamins, minerals and healthy fats, you'll get your daily dose of veggies with this sauce. 

If you've been hanging around us for a bit, you know we're always looking for ways to make our eating a bit better and to share our nutrition and weight-loss journey with you.

Learn the Truth About Weight-Loss in this Free Video Series and discover the #1 question that will change the way you look at fueling your body forever.

Biscuits - pre heat oven to 350

(we make different sizes of biscuits so the number varies).  Recipe makes 12 -18 normal size biscuits

• 1/2 cup butter
• 3 cups flour (1.5 cups whole wheat, 1.5 cups spelt)
• 1 and 1/3 cup milk
• 1 tsp salt (I never use the called for amount of salt; I use half)
• 3 tsp cream of tartar
• 1 1/2 tsp baking soda
• 1 tsp baking powder

Put all ingredients in a mixing machine and, using a dough hook, mix until you have a doughy consistency.

Take the dough out of bowl and knead it lightly on a floured surface. Roll out the dough and, using biscuit cutters or cookie cutters, cut out your biscuits and place them on an ungreased cookie sheet. 

Place in pre-heated oven for 12 minutes.

Place a few big handfuls of strawberries in a bowl and mash them up until your desired consistency. 

Using a hand blender, whip your whipping cream until light and fluffy. 

*Place your biscuit in a bowl. Pour mashed up strawberries on top. Top with whipped cream and garnish with mint. 

How we make our strawberry shortcake just a little bit better (aka - a little bit healthier):

1) use whole wheat and spelt flour

2) vary biscuit sizes (tenny, small, medium)

3) buy whipping cream and whip it ourselves rather than the processed whipped cream

Learn more weight-loss strategies with our FREE COURSE.

We've taken weight-loss and made it so simple, you can't fail!