Golden Milk Oats On-the-Go

Today's busy lifestyle leaves us with little time to fuss over our breakfasts. This is why I love oats. They are simple, filling and take little time prepare, but after a while oats can be boring and bland. What better way to spice 'em up than with some spices?


Inspired by the Turmeric Golden Milk Latte, I created this immunity boosting breakfast made with turmeric- of course- and a pinch of a couple other spices.  Read more about the health benefits of turmeric in my blog post 'Fresh ground pepper with your Turmeric Latte?" .

I know, going to the trouble of making a latte just for some oats seems a bit extreme. That is why I've simplified a recipe so you can add some pizzazz to your oats while keeping them easy to prepare and eat on-the-go! 

Golden Milk Oats


5-Ingredient Black Bean Brownies


I am not sure how I made these happen, but I am so happy I did because these brownies are D-E-Licious! Only 5 ingredients needed to make these mouth watering treats. 

I love this recipe because it's not only simple, but it's full of cacao powder which is a powerful antioxidant and also provides phytonutrients and minerals such as iron, magnesium and calcium.

I can attest they taste as good as they look! 

5-Ingredient Black Bean Brownies 


Oat & Cacao Bites


I tested out these chocolatey bites so I could have an easy on-the-go snack without the hassle of standing in line at the closest coffee shop- nobody got time for that! I also didn’t want to resort to the high fat, high refined sugar snacks that are often marketed as “on-the-go snacks.”

Also, are your granola bars really supposed to last for days, months or even years in your pantry? I was on the hunt for something real, et voila! I store these guys (like all bites) in the fridge because the real ingredients need to be kept cool to help keep them fresher longer. Have you ever thought about it before? Why are granola bars thought to be non-perishable? 

Anyways, the chocolatey flavour comes from cacao powder and caco nibs. Raw cacao is the purest form of chocolate. It is often ground into a powder or roughly ground into nibs. I used a bit of both the powder and the nibs in these balls. Cacao not only gives that chocolate flavour, but it is also a powerful superfood providing phytonutrients and minerals which produce anti-oxidant and anti-carcinogenic activity. Cacao is also thought to help lower blood pressure, lower LDL cholesterol levels, help prevent against heart disease as well as improve mood, brain function and even digestion.

Did I mention chocolate?!

I will admit cacao can taste a bit bitter but when mixed with the right ingredients it can be a delicious superfood!

Oat & Cacao Bites

If you don't eat them all at once and you are going to pack them up in a reusable container. First place them on a flat plate or baking sheet and put them in the fridge to cool them off a bit. This will prevent them from sticking together once you pack them up in a tupperware. 

Side Notes:

I love adding Smile Natural Foods Wholefoods Blend with fig + cacao for added superfoods, but it is optional much like any ingredient you don't like (i.e.. vanilla or coconut).

I used this mixed nut and seed butter from costco made by 'Nuts for Nature'. It is made with cashews, almonds, walnuts, hazelnuts, chia seeds and pumpkin seeds. If you are nut free sub the nut butter for any type of seed butter... or even coconut butter would probably work although I have not tried/tested it.


Lastly, if your are looking for a richer treat added 1-2 Tbsp cacao powder and 2 or more Tbsp nut or seed butter. See second picture, 




Game Day Cauliflower Buffalo Wings

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Get your 'pub food' fix and feel great about it too!  I love these Game Day Cauliflower Buffalo Wings because they not taste amazing but they also have a number of health benefits. Cauliflower is a great source of vitamins and minerals, specifically vitamin C. I was surprised to learn that 1 cup of cauliflower provides about 75% of the recommended daily value of vitamin C.

Cauliflower is low in fat, low in cholesterol, low in calories and high in fiber. Win, win, win, win! 

Like many veggies cauliflower also has anti-inflammatory, anti-carcinogenic and antioxidant activity. They support heart health, gut health and maintain blood sugar levels.

It's not uncommon for veggies to lose their nutrient content when cooked. However, studies have shown that cooked cauliflower does a great job at keeping it's nutritional integrity, meaning that the vitamins, minerals, antioxidants etc remain in the cauliflower even after being cooked. In fact, cooking cauliflower is actually better for your digestion!  

 All that being said, these bites just taste really good and they make a great game day snack!


Game Day Cauliflower Buffalo Wings

Oven Roasted Whole Cauliflower

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This one is for all of you who hate chopping, dicing and slicing because this cauliflower is roasted whole! 

Not only is it super easy to make, but it adds a WOW factor to your meal, giving the impression that you have been slaving away in the kitchen all day. Little do they know you simply preheated the oven, rubbed on some seasoning and waited for the thing to cook. 

I don't know if it's just me, but it's also way more exciting to have a big head of cauliflower to cut into at the dinner table rather than just another pre-cut roasted veggie on a plate. 

I topped it off with a drizzle of Homemade Creamy Garlic Cashew Sauce- le pièce de résistance!

Oven Roasted Whole Cauliflower

Strawberry Blonde Protein N'ice Cream

I scream, you scream, we all scream for ice cream!!!

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My world changed when I found out that I could make banana based ice cream by blending frozen bananas! Since then I've been experimenting with different flavour and ingredient combinations. This light and fruity Strawberry N'ice cream was a fan favourite!  Little did they know I snuck a secret (silent) ingredient that gives it a protein boost! You would never know by the taste that this yummy ice cream is made with tofu! Yes, tofu! It will fool them all!

Strawberry Blonde Protein N'ice Cream

Real Peel Tip 1: Freeze leftovers in a reusable container lined with parchment paper. When ready to serve the leftovers let sit for a few minutes. It may need to be re-blended to become smooth.

Real Peel Tip 2: If you want to minimize the amount of natural sugars in the fruit switch up the banana for frozen zucchini (peeled, steamed then frozen zucchini).

The tofu I use is Sunrise Soya  it is found at most local grocery stores. I also use SoFresh unsweetened original almond milk, mainly because they are a Canadian band. 

Creamy Avocado Lime Dressing

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So fresh. So fine. Try making this crowd pleasing Creamy Avocado Lime Dressing for your next summer salad.   

It can also double as a nice dipping sauce, a great healthy alternative to regular store bought creamy dips. 

This dressing is not only a fresh pop of deliciousness, but it is also full of ... you guessed it: healthy fats, probiotics, vitamins, minerals ect. which help with digestion, inflammation and much more,  

Creamy Avocado Lime Dressing


Real Peel Tip 1: omit the water for a more thick dressing/ dipping sauce or add more water to achieve a thin dressing.

Real Peel Tip #2: If you have the cilantro 'gene' and you hate all things cilantro since it tastes like soap in your food opt for parsley instead. I don't blame you, if I tasted soap when I ate cilantro I wouldn't like it either. 


Avocado Tuna Salad Heaven

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Never thought I'd say "tuna salad" and "heaven" in the same sentence, but trust me. It's like a deconstructed tuna cake!

It's a fresh new take on the tuna salad. This is a super easy week night meal that does not disappoint. 

Avocado Tuna Salad Heaven

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Real Peel Pro Tips

Pro tip #1 : Garnish with ribboned green onion for style points. 

Pro tip #2: Toast your sesame seeds to bring out more of the nutty flavour


This dish is so good I might steal your plate! 

Peanut Butter Coffee

I put a new spin on the trendy Butter Coffee...Peanut Butter Coffee!!

Butter Coffee is a new trend sweeping the health world. It is made by mixing coffee, butter and a derivative of coconut oil (called MCT oil or brain octane oil) then blending it in a blender which make some rich coffee and beautiful foam. It's also suppose to fill you up, accelerate calorie burning and give you energy from fat. It is also thought to slow the absorption of caffeine preventing a caffeine crash afterwards.

I don't have any MCT oil (coconut oil derivative) and to be honest I am still skeptical about putting butter in my coffee so I made my own version of Butter Coffee that I am calling Peanut Butter Coffer using peanut butter, coconut butter (coconut butter not oil), cinnamon, and almond milk.


I have always loved the taste of pb, toast and coffee so way not skip the toast. It was so delicious and so frothy! 

Try it out!!

Peanut Butter Coffee 


My favourite products to use: 

Kicking Horse Coffee

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Homemade All Natural Peanut Butter- Recipe coming soon 

Build Your Own Energy Balls (BYOB)

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I love these delicious chewy no-bake energy balls. They are the perfect bite size snack when you need a little something-something to tide you over ... or your just feeling snacky. They are a great alternative to store bought granola bars that sometimes have hidden sugars.They are really easy to make and made with all real ingredients without any gums or preservatives.  Since they are made of all real ingredients I store them in the fridge to help keep them fresh. 


Build Your Own Energy Balls (BYOB)


Boosted Oats

This is one of my favourite go-to breakfasts.I am a huge fan of oats, as you can probably tell from my Instagram account.  Here is the standard recipe I use when making oats. I always try to give my oats a little boost with some of my favourite seed, nuts and fruit. You can get creative with your topping so that it never gets old! 

I like to prep it the night before so I just heat and eat in the morning. I have even brought my prepped boosted oats to work and just added boiling water (let it sit) and ate it. 

Avoid the artificial and "natural" flavours, the preservatives and hidden sugars. Make it yourself. Making your own flavoured oatmeal allows you to know what is going into your breakfast- real whole foods! 


Boosted Oats

Ps. It takes less than 10 mins as it says above (5 min prep and 5 min cook), but the plug in I use for my recipes doesn't have a shorter prep and cook time option!

READ MORE about the benefits of flaxseeds, how you should eat it and how you should be storing it!!  REAL PEEL TIPS

Best Ever Simple Guacamole

First off, I have to credit my mom for this one. She taught me how to make the perfect guacamole by keeping things simple. She is so right!  Avocados are naturally so creamy and delicious, why taint them with too many other flavours? This recipe highlights the avocado with a few key ingredients. It also ditches the blenders and the processors for a classic hand mashed consistency- just the way guacamole should be! 

Best Ever Simple Guacamole


Go-to Homemade Hummus

One of my favourite snacks and a great way to sneak in some plant based protein!

Enjoy the hummus with fresh veggies, such as cucumber, carrots and celery, whole wheat crackers or whole wheat pita. It is a great alternative to many dips that contain a lot of vegetable oil and unhealthy fats. Also great to add on sandwiches as a replacement to high fat spreads like mayonnaise.

Making homemade dips and spreads 

Go-to Homemade Hummus

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