High Protein Pumpkin Snack Recipes

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Pumpkin Protein Bar

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Servings 4
Calories 306 kcal


  • 3/4 cup Pureed Pumpkin
  • 3/4 cup Almond Butter
  • 1.25 cup Vanilla Protein Powder
  • 1.5 tbsp Cinnamon
  • 1 oz Dark Chocolate


  • Line a bread loaf pan with parchment paper and set aside.
  • In a medium-sized mixing bowl, add your pumpkin puree and almond butterand mix well until combined and smooth. Add protein powder, pumpkin spiceand mix well to combine.
  • Press the mixture into the bottom of the pan. Sprinkle with chocolate chips.
    Place in the fridge for 15 minutes to firm up some. Cut into 6 equal-sized bars and enjoy! Store in the fridge for up to a week in a tightly sealed container.


Fiber: 6gCalories: 306kcalFat: 20gProtein: 23gCarbohydrates: 13g
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Pumpkin Protein Donuts

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Cook Time 28 mins
Servings 5
Calories 273 kcal


  • 2 cups Oats blended into flour
  • 2 tbsp Baking Powder
  • 2 tsp Cinnamon
  • 1 cup Vanilla Protein Powder
  • 1 cup Pureed Pumpkin
  • 1 cup Soy Milk
  • 4 Egg Replacer
  • 2 tbsp Maple Syrup
  • 2 tsp Vanilla Extract
  • 1 cup Coconut Yogurt
  • 1/4 cup Cream Cheese
  • 2 tbsp Icing Sugar


  • Mix together the oats, baking powder, cinnamon, protein powder, almond milk, egg replacer, maple syrup and vanilla extract in a blender.
  • Spray an individual size oven safe dish with non- stick cooking spray and bakeat 350F for 20-25 minutes.
  • While oats are baking mix together the greek yogurt, cream cheese and powdered sugar.
  • Remove oats from oven, let cool slightly, and top with icing and toppings ofchoice. I used chopped pecans and pumpkin seeds! Enjoy!


Fiber: 5gCalories: 273kcalFat: 7gProtein: 19gCarbohydrates: 35g
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Pumpkin Protein Dip

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Prep Time 5 mins
Servings 3
Calories 278 kcal


  • 1 cup Coconut Yogurt
  • 1/3 cup Almond Butter
  • 1/3 cup Pureed Pumpkin
  • 2.5 tbsp Maple Syrup
  • 0.5 tsp Vanilla Extract
  • 2 tbsp Vanilla Protein Powder
  • 1 tsp Cinnamon


  • Mix together all of the ingredients in a large bowl until smooth. Top withgraham cracker crumbs. Serve with fruit.


Fiber: 5gCalories: 278kcalFat: 18gProtein: 10gCarbohydrates: 24g
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Pumpkin Banana Ice Cream

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Prep Time 3 mins
Calories 310 kcal


  • 2 cups Frozen Banana, chopped
  • 3/4 cup Pureed Pumpkin
  • 1.5 tsp Cinnamon
  • 1 tbsp Maple Syrup
  • 1/4 cup Vanilla Protein Powder
  • 2 tbsp Soy Milk


  • In a food processor or high-speed blender, add all of the ingredients and blend until a creamy consistency is reached. Occasionally scrape down the sides and continue to blend if needed.
  • Divide into bowls right away for a soft serve style ice cream or freeze for 30minutes for slightly firmer ice cream. Enjoy!


Fiber: 10gCalories: 310kcalFat: 1gProtein: 13gCarbohydrates: 69g
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Controlling Your Sweet Tooth With Sweet & Simple Ontario Apple Snacks

A snack is always complete with a crunchy and sweet apple treat! Today I’m showcasing three simple apple recipes, that help to control your sweet tooth!

This post was developed in partnership with Ontario Apple Growers and Produce Made Simple. Ontario apples can be enjoyed all year round and really are the perfect snack – no prep work required! However, these three snacks that I have here don’t take any time at all to make. Which one would you try?

Yogurt Apple Donuts

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Prep Time 5 mins
Servings 1


  • 1 Apple (I used honey crisp)
  • 1/2 cup Vanilla Greek Yogurt
  • 2 tbsp Almond Butter
  • Seeds & Dried Fruit


  • Cut your apples in slices, then use a corer or knife to make a circle cut in the centre.
  • Mix yogurt and almond butter together. Spread a layer of the almond yogurt as your ‘frosting’.
  • Top with seeds & dried fruit!
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Apples Dipped in Chocolate Hummus

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Prep Time 5 mins
Servings 2


  • 1.5 cup chickpeas, cooked
  • 3 tbsp maple syrup
  • 1/2 tsp vanilla extract
  • 4 tbsp Unsweetened baking cocoa
  • 2 tbsp Water
  • 2 Apples (I used royal gala) sliced


  • In a blender or in a food processor, combine all the ingredients except water and apples, using just 3 1/2 Tbsp of maple syrup.Puree until the mixture is smooth, about 30-60 seconds. Add water 1 Tbsp at a time to create the desired consistency.
  • Taste the chocolate hummus and add remaining maple syrup if desired.
  • Dip your apples in the hummus and enjoy!
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Air Fryer Apples

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Prep Time 5 mins
Cook Time 13 mins
Servings 2


  • 2 Apples I used Ambrosia
  • 1.5 Tbsp Avocado Oil
  • 1 Tsp Cinnamon
  • 1-2 Tbsp Maple Syrup
  • 2 Tbsp Almond Flour
  • 1/4 Cup Oats
  • 2 Tbsp Hemp Hearts


  • Preheat the air fryer on 350F.
  • Cut apples in half through the stem and use a knife or a spoon to remove the core, stem and seeds.  Brush a tsp of avocado oil evenly over the cut sides of the apples, then sprinkle over ½ tsp of cinnamon.
  • Mix topping ingredients together in a small bowl, then spoon on top of the apple halves evenly.  
  • Place the apple halves carefully into the air fryer basket, then cook for 15 minutes or until softened.
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How Much Caffeine Should You Have Daily and Where Does It Come From?

Caffeine is certainly in my daily meal plan! I don’t think I would be as productive in a day without my morning and afternoon coffee. Especially with Daylight Savings Time approaching, I will be leaning on caffeine a bit more to assist me with alertness. Many use caffeine to cope with this time change! However, we should all be aware that it is important to be mindful of our caffeine consumption. 

Do you know how much caffeine that you’re having in a day? What is caffeine anyways, and how can it impact your health? 

If you have these questions, I’m breaking them all down, as part of Caffeine Awareness Month. I’m teaming up with the Canadian Beverage Association to present this information to you today!

Me on our honeymoon in Iceland, sipping on my morning coffee

What Is Caffeine 

Caffeine is one of the world’s favourites “pick me ups” and has known and loved benefits such as decreasing fatigue, increasing focus and concentration. In fact, coffee, tea and tap-water are the most commonly consumed beverages by Canadians, between the ages of 18-79. As well, more than 29 million servings of coffee were consumed in Canada in 2015.

Caffeine is a bitter alkaloid that is naturally found in 60 different plants, including coffee beans, cola nuts, guarana nuts and yerba mate. It can also be synthetically produced and added to soft drinks, energy drinks, dietary supplements and energy bars.

Although there are some health benefits, caffeine should be consumed in moderation to ensure optimal functionality and sleep hygiene.

Health Benefits of Caffeine 

Caffeine is a stimulant and it works by temporarily blocking the systems that slow us down. Due to it being a stimulant, it can help improve physical performance and cognitive function

In fact, it has been found that caffeine before exercise in doses of about 200 mg improve endurance performance, team sport performance and high intensity-type activities (sprints, weight lifting) with little to no risk of side effects at that level of consumption.

In terms of long term health benefits, the following have been found in the literature:

However, it is important not to get too excited about the health benefits of caffeine, as too much is not always a good thing. Risks of too much caffeine intake include:

  • Increased anxiety 
  • Insomnia 
  • Headaches 
  • Heart palpitations 
  • Over-consumption in pregnancy increases risk for low birth weight and preterm labour 

How Much Is Safe? 

Health Canada, the Food and Drug Association FDA, and the European Food Safety Authority (EFSA) consider 400mg of caffeine to be a safe moderate consumption for the healthy average adult (excluding pregnant and breastfeeding people). EFSA also considers 200mg of caffeine to be a safe single dose of caffeine that most consumers can consume without negative effect (even before sport).

Health Canada recommends that pregnant women or women of childbearing age keep their caffeine intake below 300 mg.

Where Is Caffeine Found?

Source: Canadian Beverage Association

How much caffeine is found in common beverages? 

Coffee (per cup)

  • 95 mg in homebrewed coffee
  • 180 mg in a small coffee house drip 
  • 100 mg in instant coffee 
  • 5 mg in decaf coffee 

Tea (per cup)

  • 47 mg in black tea
  • 30 mg in green tea
  • 0 mg in herbal tea
  • 280 mg in matcha tea powder (4 tsp)


  • 34mg in diet & regular cola (355ml)

Chocolate products

  • 5 mg in hot chocolate (250 ml)
  • 20 mg in chocolate (per 100 g bar)
  • 36 mg in chocolate cake (80 g)

Energy Drinks:

  • 80 mg in a typical energy drink (250ml)
  • 138 mg in Starbucks double shot energy coffee drink (444 ml)

Tracking Your Caffeine Intake

It may be an interesting exercise to track how much caffeine that you are having in a day – to get a picture of your typical caffeine consumption. I used an app called HiCoffee for a week to track what I was consuming for caffeine in a day and my caffeine intake surprised me! I thought I was consuming under 400 mg of caffeine most days, however there were a few days that I was consuming 500 & 600 mg of caffeine!

I suggest that you try out an app like this. With daylight savings time approaching, this may be a good time to try it out, as our caffeine intake may increase! 

Bottom Line:

Caffeine has health benefits and can assist with alertness, especially during the Daylight Savings ‘Spring Forward’ Time. However, it is important to be mindful of caffeine intake so that we don’t exceed the 400 mg/day or 300 mg during pregnancy.  Potential negative effects of caffeine can range from increased anxiety to sleep deprivation. 

3 MEALS WITH ONLY 5 ingredients!

Some weeks, I’m definitely more of a lazy meal prepper. This week was one of them!

I decided that I wanted to challenge myself to see how many meals I could make with the least ingredients possible – so here you are!

I used a buffet-style meal prep approach (more on that here) to put these meals together.

This week I only used the following in my meals:


I had a feeling something was off when my exercise tolerance started to decrease and my nails became increasingly brittle and fragile. I had just become a plant-based eater.

My close friend had been experiencing restless leg syndrome and chronic fatigue for close to a year before she got diagnosed with Celiac Disease.

We both received a diagnosis of iron deficiency.