How to Reach Your 2020 Nutrition Goals

We all start the year with the best intentions. I know you want to crush those goals for 2020! I can imagine you are starting this new year feeling overwhelmed with enthusiasm. You’re ready to move towards your nutrition goals full. steam. AHEAD!

I’m rooting for you, because I also know what a huge difference a change in diet and lifestyle can make. Making it a priority to eat better has changed my body and my mind. It has helped with my anxiety, made a drastic difference in my skin, helped balance my hormones, and gotten my gut on track for good.

Knowing how much this change has helped me, I get so fired up when I hear that other people have a goal to cultivate a healthier lifestyle. I want to see you win! But I also know what stands in your way. That’s why today I wanted to share with you a suggestion that could make or break your ability to meet your nutrition goals.

The suggestion is simple: hire an expert!

When your toilet overflows, you call a plumber.

When you need a cavity filled, you go to a dentist.

When you’re buying a home, you enlist the help of a realtor.

So when you’re ready to overhaul the way you eat, why not hire a nutritionist? Someone who is trained in nutrition has a lot to offer. If you haven’t considered the benefits before, you may want to dig deeper. The reasons, after all, back up why it’s such a good idea in the first place.

Education. Yes, your nutrition professional is (should be – double check this!) educated, but that’s not what I’m talking about. What’s really great about working with a professional is that they get a chance to educate you. With this gained knowledge, you will have the tools you need to make a long-lasting change. Plus, knowledge is so empowering! With enough of it you will be able to make your own educated decisions in the future, even after the experience of working with a professional is over.

Support. The ultimate goal of a nutrition professional is not to work with you forever. The goal is to support you on your journey as much as possible to ensure your success. This person can cheer you on and help keep you moving toward your goal with enthusiasm. Not only that, but they can provide you with the tools you need to make this a sustained change, and not one that lasts only as long as your motivation does.

Accountability. This is one of the most powerful tools available when creating a change. Being held accountable can be the key to so many people meeting their goals! Some of us just need that person. I know when I began working out, I loved having a trainer because they kept me accountable for the work I was doing. High accountability reduces excuses. If you are someone who struggles with this in particular, hiring a professional is really going to help you.

If you are ready to turn your 2020 goals into full gear, I hope you will seriously consider hiring an expert! If your goal is not necessarily nutrition, remember that hiring an expert to help you is transferable across all your other goals. Consider it a short-term investment in a long-term change.

I hope you work hard in 2020 for what you want, and let great things happen for you!

October & November Update

I’m comfortable talking about just about anything – but not my wins. Don’t try to get me talking about the good things that happen to me. Why? Because this late update post is the perfect example of the result – utter avoidance and procrastination.

It doesn’t feel right talking about the things I’ve accomplished. Even when I’ve worked for them. Even when I’ve manifested them. Even when I’m proud inside – I have so much difficulty expressing it outwardly.

So, let’s call this post an exercise of rebellion against my former habits. I have so much good to highlight in this personal update, and I hope you’ll sit back and let me spill.

October and November were bursting at the seams with good things – I almost am not sure where to start – perhaps with the unexpected.

October saw me reach my very first organic freelance recommendation – meaning that someone reached out to me for my work. The freelance world is tough. I can reach for 100 projects and maybe land 1. It’s very competitive, and you have to constantly be willing to put yourself out there and look for those opportunities because they don’t come to you.

I guess technically when you reach a certain level, those projects do come to you. But I’m not at that level, not yet! Yet having that happen, just once, made it feel like anything is possible for me.

October and November were actually really great months for career growth for me overall. I know I’m capable, but I’m also really hard on myself, so having opportunities be presented to me is mind-blowing. My gut-reaction is to wonder why, and feel like I don’t deserve it. Then I try to remind myself that I am hard working, and I can accept the good things that happen to me. That part of me is still a work in progress.

The most exciting thing that happened to me was winning Impact Magazine’s Holiday Recipe Contest (!!!!!!). The chose my recipe, the Sugar(less) Cookie Bites, as the feature. As the winner, I also won a brand new Kitchen Aid Professional Series Blender (!!!!). This has me feeling truly truly grateful. Even as a wellness blogger and total foodie, I admit I have no fancy kitchen appliances or gadgets – really just the basics, if that. I work with what I’ve got, but I’m so excited to have this blender and I’m eager to come out with some amazing recipes with it!

Amidst all of this excitement, I also got to spend time with so many people I love in November. Our friends came out for a visit, and it was just when I needed it. Being around people you love breathes life back into you – a reminder that the connection we have with one another is the greatest currency we have.

Her !

Their visit was basically the perfect mix of running around and seeing things, but also staying in and straight chillin’. We ate lots of good food (too much?? Nah), played board games, and even though the weather wasn’t the best we did a lot of exploring.

Fresh off the end of their visit, I found myself visiting with my family back home one week later. My family means everything to me, and being able to spend quality time with them was such a blessing. My sisters partner, (and arch nemesis/ bff 2nd in command) Thomas, took us out for an incredible dinner. They happened to be doing spoken-word poetry at the restaurant that night which was so cool to witness and enjoy.

Pre-dinner selfies

I spent the following day visiting with my niece all day. She’s 3, and like most 3 year olds has an incredible amount of energy! I did my best to entertain her and let’s just say I had no trouble sleeping that night. I also got to squeeze in a little visit with my older sister that night and eat pizza.

I spent the next day with my mom. We went out to Banff to enjoy the hot springs and some lunch. The drive was incredible, and it gave us a chance to visit.

Even when I lived closer, I never went out of my way to go to the Banff Hot Springs. But on a Wednesday afternoon, on a perfectly brisk day, it’s just great. The temperature was on point, and it was quiet- maybe only another 10 or so people there.

Mum sneaking behind the trees

October and November were so great that December is really going to have to pull up to show up! My career has been growing, but not in a way that has taken time away from my family or friends. This does feel like the part of my life where I find a place of balance in that. Yes I can be career-driven and goal-oriented, but it doesn’t mean I need to run myself into the ground and miss out on spending time with people I love.

Last night, Matthew suggested I close my eyes and take some time to envision what I see for myself and my career. Sometimes I feel like I’m moving so fast, I forget to maintain a sense of clarity when it comes to this. I think mapping out what this looks like is going to really define the next year for me! Would you guys be interested in hearing more about this?

But before 2020 is here, I have a huge project that is being unveiled on my Instagram this month and I hope you will follow along, because I don’t want you to miss it!

I’ll see you there !

Creamy Garlic Sage Pasta

Picture this: It’s the end of a long week. You come home, and jump right into your pajamas. You have a great movie picked out, and you’re ready to have the cozy-night-in of your dreams.

But wait? What’s that rumbling? Oh no! You forgot about dinner! This isn’t like you – you love food. How could you have let this slip??

Don’t worry – I got you.

This Creamy Garlic Sage Pasta comes across as elevated and laborious, but it’s really not. Taking the extra few steps to make this, as opposed to your regular pasta with sauce from a jar will make you feel like you are really treating yourself – without the extra cost that comes with!

This recipe can be gluten-free, depending on the pasta chosen, and is also vegan!

Ingredients

  • 2 cups pasta of choice (I used brown rice pasta shells!)
  • 1 can full-fat coconut milk
  • 1/4 Yellow Onion, Diced
  • 4 Garlic Cloves, Minced
  • 2 TBSP Extra Virgin Olive Oil
  • 3 TBSP Brown Rice Flour
  • 1 Cup Broth (or water)
  • 1 TBSP Nutritional Yeast
  • Lemon Juice, 1/2 lemon
  • 4 Fresh Sage Leaves, chopped
  • 1 TSP Salt
  • 1 TSP Pepper

Directions

Begin by boiling water in a pot for your pasta. I love brown rice pasta – but you can use whichever kind suits you! Cook according to the instructions for whichever kind you are using.

Heat 2 TBSP of the olive oil on medium in a large saucepan. Once heated, add in onion and garlic. Cook onion and garlic for about two minutes – the onion should be starting to become translucent. Add in chopped sage leaves, stir. Then, add your flour, 1 tbsp at a time.

Let’s get this roux going – go ahead and mix in your broth, adding it slowly. Once incorporated, add in the coconut milk in as well. Once that is also incorporated, mix in salt, pepper, and nutritional yeast. Squeeze in lemon juice. Lower the temperature, continue stirring and allow to simmer for 5-10 minutes.

While that’s simmering, check on your pasta! It might be done by now. You can strain it, and I love adding it right to the sauce in my saucepan from there. That way, you can ensure that all the pasta gets evenly coated.

I topped mine with a few leaves of sage – extra crispy. You can easily make these by frying them up with some olive oil in a pan. Feeling cheezey? Why not add on some of your favourite cheezey shreds on top? Go on and take this to a whole ‘notha level!

If you’ve seen any other my other recipes, you’ll notice I use brown rice flour in well… just about everything that calls for flour! I like it as a sub not just because it’s gluten-free, but also because it’s cost-effective.

I’ve really been digging pasta shells lately, but I imagine this would be equally as good with linguine. I added some crispy sage on top too – and don’t think that was just for show. If you’ve never fried up some sage leaves before, you’re missing out! It’s way good.

I imagine making this for a girls night in, or a solo-movie marathon night. If I do the latter, I don’t have to share! *laughs evily

Whether you share it with a friend or enjoy it all to yourself, I hope you enjoy this recipe! It really is a treat.

While you’re here, why not share your favourite pasta dish with me in the comments? Perhaps I will branch out, and try something new!

Orange Cranberry Chutney

I was spoiled as a child when it comes to food. My mom has always been an excellent chef – and even though she was busy she always made the time to prepare a 5 star Sunday dinner for us.

Of course, Holiday meals always put those 5 star dinners to shame. Those were 6 star dinners. My mom would make almost everything from scratch (the gravy being more half and half). We almost always had fresh cranberry sauce, made with love – not that gluey stuff that plops out of a can.

Cranberry sauce always brings me back to being at the dinner table with my family, which is why I decided to create a recipe of it myself. It contains the same flavours my mom would include. Now I can go back to that place in time, anytime.

Orange Cranberry Chutney

Ingredients

  • 1 x 340 gram bag of fresh cranberries
  • 3/4 cup water
  • 1/4 cup maple syrup
  • 1 tsp grated ginger
  • 2 tbsp orange zest
  • dash of cinnamon

Directions

Add fresh cranberries and water to a small pot and bring to a simmer. Once simmering, add all other ingredients. Once cranberries start to reduce, bring temperature down to low and continue stirring every so often for about 30 minutes to let the flavours blend. It should be on a low simmer.

After 30 minutes, you may like the consistency how it is – I like to mush up the cranberries a bit extra with my spoon. Once you’ve reach your desired consistency, remove from heat.

Store in a sealed container in a jar for up to 10 days.

Now I know some of you probably love your canned cranberry sauce, and that’s okay. But you really, really need to try this one too! It has so much more flavour and intensity. I love the punch of orange, hint of ginger, and delicate touch of cinnamon. Don’t even get me started on the consistency.

It’s great with your typical holiday meal, but also good on: sourdough, waffles, oatmeal, chia seed pudding, and cheese. It’s the most versatile cranberry chutney ever. If your holiday isn’t complete without some cranberry, you must give this Orange Cranberry Chutney a try!

Don’t forget to tag me on Instagram when you make it – it seriously makes my life to see you guys make my recipes!

What To Do After a Panic Attack

Anxiety is a unique experience and can vary from one individual to the next. Some people experience anxiety daily, other people have more intermittent anxiety. Some people get anxious about certain situations (social situations, for example). Other people have seemingly no reason to be anxious at all, but experience it anyways. Some people experience panic attacks, and other people with anxiety do not.

Panic attacks are described as the sudden onset of intense fear that builds and reaches a peak. On average, symptoms last about 10 minutes. Symptoms include:

  • Trembling or shaking
  • Increased heart rate
  • Fear of losing control
  • Chest pains, shortness of breath
  • Derealization (feeling as though the experience is not real)
  • Depersonalization (feeling detached from oneself)
  • Fear of dying
  • Tingling or numbness
  • Dizziness

Having a panic attack is a very terrifying experience. They can happen at any time, whether the individual is currently in an anxious state or not.

There have been a lot of preventative measures for anxiety shared on this blog, but this post focuses more specifically on what to do once the panic attack has already happened.

Because lets face it: you can take your supplements, eat your healthy food, exercise, and take great care of yourself – but despite that, panic attacks still happen.

Here are 4 things you can do after a panic attack for comfort and self care. These tips cant undo what you’ve been through, but are intended to help you get through the “coming down” phases that often follows a panic attack.

Get Cozy

Utilizing physical comfort after an anxiety attack can help invite in a state of relaxation. This can help you come down from the attack in a safe, comfortable space.

This might mean getting into your pajamas and crawling into bed, or grabbing a blanket and getting comfortable on the couch. If you have a weighted blanket, this would be the perfect time to use it.

Weighted blankets utilize a technique referred to as deep touch pressure therapy. Is has been shown that pressure on the body can trigger a release of serotonin. A release of serotonin can help you feel more calm and peaceful.

Use Positive Self-Talk

It is common for those dealing with anxiety to be overwhelmed with negative self-talk, and this can be especially detrimental during of after a panic attack.

Getting down on yourself because you’ve had a panic attack can lead to shame. This shame can lead to sadness and guilt, which can lead to anxiety. This can trigger the cycle to start again.

It’s important to remind yourself that having a panic attack does not make you any less of a person. You are worthy and you matter, and you deserve to feel good again, and you will.

You are only human – and you are doing the best you can.

Reach out for Support

If you have a safe person who can empathize with your anxiety and panic, you can reach out to them after a panic attack for support. Sometimes, the most powerful tool we have anxiety a panic attack is a small reminder that we are not alone.

You may be able to reach out to someone where you are. If not, perhaps there is a trusted friend or family member you could text or call. You could also consider calling a crisis or support line, if you need to.

You should never have to feel like you are alone in this. In fact, 1.5-4% of the general population experiences panic attacks. This percentage may be small, but considering there are 579 million people in North America alone, that means that at least 8,685,000 people are going through what you are going through – and again, that’s just in North America. You are not alone.

Drink Tea

Like getting cozy, drinking tea provides warmth, comfort, and an avenue of self-care after a panic attack. But the benefit to drinking tea is actually two-fold.

Many of the herbs and other ingredients used in tea are helpful in managing anxiety. For example, chamomile is helpful in promoting relaxation. Holy Basil is another great one, known as an adaptogen which can help regulate cortisol levels. Ashwaghanda is another adaptogen that helps with cortisol. These can be found at most health food stores and steeped.

By drinking tea, not only will you be promoting relaxation externally with the practice of making and drinking it, but the properties of the ingredients can help regulate your stress and anxiety from the inside-out.

I know firsthand just how difficult a panic attack can be to go through. Never forget that there is light on the other side. You can help yourself by utilizing these methods to help you recover.

It’s always tough in the moment, but you will come out of it and be okay again.

See the 5 Best Supplements for Anxiety

September Update

Why does the rain always make me feel so tapped into my emotions? At least it makes for a great cozy moment, to cuddle up with a warm-cuppa-something and tell you about my September.

If you follow me on Instagram, you probably know that I was all-in to the Strong Babe Summer Guide for September. There are a few reasons why I decided to stick to this guide for September. Firstly, I always seem to thrive when I have some sort of goal I’m working towards. I knew that promising to share my journey in my stories every day would also hold me accountable.

What also inspired me is the fact that at the end of August, I just wasn’t feelin’ myself. I know we all go through those phases. Although self-care is almost always at the forefront of my mind, I wanted to make a more conscious effort to work on myself. And leave the excuses behind!

I was looking back at an old photo that was taken when I was creating the Strong Babe Summer Guide, and I remembered that this was the best I’d felt physically and mentally in a long time. I just wanted that feeling back again. So I committed to 30 days of putting myself first.

This is from when I first created the
Strong Babe Summer Guide !

I won’t walk you through the nitty gritty of every single day, but I’d love to share my HIGHS and my LOWS with you. No challenge is ever perfect – and my journey wasn’t, but there were definitely some great parts!

LOWS: During September, I got sick not once but twice. It was really hard to not beat myself up about it. On those weeks it was definitely more difficult to keep up with my goal of working out consistently and eating according to plan.

The other thing I struggled with was preparation! I came to realize that preparation is actually a huge component of being successful with this guide. The Strong Babe Summer Guide has an intense focus on whole foods – so if you are used to living by convenience foods this can be a struggle!

I don’t necessarily rely on foods of convenience, but I did find that when I didn’t prepare my snacks in advance I was often left without many options. My bad!

Beginning of September

Now it’s time for the fun part:

HIGHS: There were some days where sticking to the plan was hard. Because this wasn’t easy, it made the feeling of accomplishment from sticking to it feel so good. A sense of accomplishment is one of the best natural highs. It’s really so empowering – to do what you say you will, no matter what gets in your way!

Because this plan focuses on whole foods, my digestion was on point. For me, bad digestion really impacts my mood, mental health, energy levels, and skin. Because I was able to impact my digestion in such a positive way, I had more energy, stable moods, less anxiety, and my skin was so smooth and glowy!

The combination of strength building exercises and eating healthy was great for my self-confidence. It made me feel like such a health-queen-badass. The reason I started this guide in the first place was to feel more comfortable in my skin. Reaching that goal was such an emotional release.

I feel proud of myself for the work I put in, not just because I proved to myself I could do it, but because the results were off the charts too.

End of September

A lot of people tend to focus on the physical aspects of a health journey, and the mental/emotional benefits are secondary. For me, feeling confident, happy, and full of self-love is always the driving force. Any weight loss or body composition changes are secondary. That’s why I emphasize that this guide is NOT another diet book! A million of those already exist. The Strong Babe Summer Guide is about overall wellness.

That said, I know people love those “transformation photos” so I did take one or two comparison photos. I notice more defined muscles, A less puffy face (thank you low cortisol!), and small changes in my waist as well.

So what’s next?

In going through this guide during September, I realized that some additions could be made to make it that much better. I may be adding a few amendments here and there, like more snack options, which I feel could be helpful with this guide. For instance, plain non-dairy yogurt is a great snack that totally fits this guide, but hasn’t been included yet!

I would also love to come out with a plant-based version of this guide! In a world where eating plant-forward is more prevalent, I think it makes sense to have that option. In the meantime, protein swaps can easily be made with this guide.

Of course if/when these things happen, you will all be the first to know.

My September was all about giving myself the love, attention, and care that I really needed. It was a great reboot.

And now, we’re nearing the end of October already! Looks like I’ll have another update for you soon.

Until then, take care!

Chickpea Vegetable Curry

Everyone has their comfort food – that dish they turn to when they’re feeling especially worn down or in need of something cozy. That dish, for me, has not changed for the past 4 years; every time I’m in that mood, I always make my Chickpea Vegetable Curry.

Curry isn’t one of those dishes I have nostalgic ties to. We didn’t grow up on it as kids – it something I was even introduced to in my childhood or teens. Actually, my love for curry began on a trip about 10 years ago to Thailand. I was introduced to all different types of curry, and other ingredients I had barely known before. It sparked my tastebuds, and I haven’t looked back since!

Despite having relied on this meal heavily (and I mean HEAVILY) over the past few years, I haven’t shared it. In my mind, I guess I just thought, “no one cares about your boring EASY curry Jen!!!”. But then I realized, a quick, super yummy, warm but not too spicy, easy to throw together curry is exactly what the world needs. So here we are.

The great thing about curry is that we all have our own special ways of making it. I think I add some touches that really might charm you – and your tastebuds – so I hope you’ll try it out!

Like almost all of my recipes – this is easy. There is some prep work involved, but the rest is pretty straightforward and hands-off. It’s great to put together if you’ve had a long day, and you really just want to throw a healthy meal together that is basically just going to cook itself.

This recipe is gluten free and vegan

Ingredients

  • 1 can chickpeas, soaked and drained
  • 2 cups vegetable broth
  • 1 can full-fat coconut milk
  • 3/4 cup carrots, diced
  • 1/4 purple onion, diced
  • 3/4 cup zucchini, diced
  • 1 can water chestnuts
  • 1/3 cup frozen peas
  • 3 cloves garlic, minced
  • 1 thumb of ginger, minced
  • 1.5-2 TSP red curry paste, to preference
  • 1 TBSP Coconut Oil
  • 1 lime, quartered
  • Green Onion and/or cilantro, to garnish

Directions

Start with a medium-sized pot, and set the stovetop to medium temperature. Melt the 1 TBSP coconut oil. Add in carrots and onion, and stir for about 3-4 minutes. The carrots should be starting to cook through. Add the zucchini, minced garlic, minced ginger, and stir for another 2 minutes.

Then add your curry paste, chickpeas, water chestnuts, coconut milk, and vegetable broth – yep, all at once. Throw ’em (not literally) all in! Turn the stovetop down to medium-low, and let simmer for 25 minutes. You know, give those flavours some time to dance together. After 25 minutes, mix in your frozen peas and turn the stove off.

Now this curry is ready to serve! But wait – this last step is so small, and so crucial. Garnish with green onion or cilantro, if you like it – but this is the crucial part: squeeze in some lime!

Trust me on this one – this step perfectly tops off all of the other flavours. You can squeeze an entire lime into the pot, but I like to take the quarter pieces and squeeze them in once the soup is in a bowl.

A little black pepper never hurt either, so don’t be afraid to crack some of that on top. Brace yourself – this is gonna be amazing!

Now as you can see, I’ve added something a little extra to my dish here and I highly recommend it as a curry side-kick: sourdough bread! Perfectly toasted, AMAZING for dipping.

One more tip: don’t be shy with that curry paste if you want to go all the way. I usually put in between 1.5-2 tsp, but you can totally add in 2-3 if that’s more your thing.

There’s nothing better than making a batch of this for dinner and enjoying leftovers for lunch! There’s something about this Chickpea Vegetable Curry that’s even better the next day.

This Chickpea Veg Curry is all about taste, but the nutritional benefits are clear too: lots of fibre, chickpeas provide essential amino acids, the garlic is antimicrobial, and the full-fat coconut milk provides a satiating mouthful of healthy fats.

This recipe is really near and dear to my heart, so if you decide to try it definitely let me know! Tag me on Instagram, or comment below and let me know what you thought.

I’m also curious to know if you ever make curry as well, or if you have a favourite kind! Feel free to share.

Enjoy this Chickpea Vegetable Curry! I know I will be!

Make it Happen Monday

You’ve got to cheer yourself on when no one else does.

That being said, it never hurts to have someone who can be a cheerleader for you too! A little support can go a long way.

If you don’t have that today, watch the video below for a little pick-me-up. Eddie of Your World Within is really good at being that friend when you need one – I’ve loved his inspirational videos for years, and this one hits me right in the feels.

Happy Monday Babes!

We’re cheering you on this week!

Healthy Tots

For the past week I have been in utter Autumn denial, but I’m starting to see things the other way. I have to admit that I do love that slight chill in the air, a nice pair of fall boots, and last but not least: fall food trends.

Fall has a distinct palette, doesn’t it? Apples, cinnamon, nutmeg, squashes, sweet potatoes, pecans. But the best of them all for me has got to be the most classic: pumpkin.

But just when you think you know pumpkin well, you’re about to be thrown for a loop! Because guess who has a starring role in these Healthy Tots? That’s right! High in fibre and vitamin A, it’s literally the glue that holds these tots together.

Not to be overshadowed, cauliflower also makes an appearance. Cauliflower brings a satisfying texture to these tasty bites, as well as vitamin B6, folate, and more fibre.

To be fair to the cauliflower, that’s the ingredient I thought of first when I considered how to make a “healthified” tot. I knew that cauliflower would be great from a textural standpoint, but I also felt like it wasn’t strong enough to hold this recipe alone. We needed something that was going to bring some substance to these, and also help them hold well – no one likes a crumbly tot.

I did considered going at this recipe with pumpkin alone, but these two main ingredients together are like chocolate and peanut butter – great on their own, but even better together.

This started as a cauli-tot recipe, but at the end of the day, these tots are actually a little more pumpkin-forward. They’re rich and dense, without being heavy and overwhelming.

This recipe is plant-based and gluten-free! Makes 12(ish) tots.

Ingredients

  • 2 Cups Riced Cauliflower *
  • 1 Cup Canned Pumpkin, Plain
  • 1/2 TSP Garlic Powder
  • 1/2 TSP Onion Powder
  • 1 TSP Salt
  • 1/2 Cup Rice Flour
  • 3 TBSP Extra Virgin Olive Oil

Directions

Preheat oven to 400. In a large bowl, mix all ingredients except the rice flour and extra virgin olive oil. Mix well to uniform consistency. From mixture, form 12 tots.

Add rice flour to a shallow bowl. Take each tot individually and coat all sides in rice flour. Add to a parchment lines pan. Drizzle with half the olive oil and place in the oven for 15 minutes. After 15 minutes, flip and drizzle with the other 1.5 TBSP of olive oil.

After 30 minutes in the oven, Remove from heat and allow to cool for a few minutes – these are going to be nuclear hot. After a few minutes. This is a good time to prep your sauce! I recommend serving with the obvious – ketchup. But this would also be good with a chipotle mayo or garlic aioli.

*You could cheat (like I did) and buy riced cauliflower pre-made at the store, which makes this recipe that much easier to put together. If you’re feeling ambitious, add your own cauliflower florets to a food processor until chunks are small and “riced”.

I originally made this recipe in a pan, and essentially fried these up on medium. While just as good (they turn out oh-so-crispy!), I love the ease of letting the oven do most the work. Plus, the pan fry requires more oil. Definitely try it though, if that’s the method you prefer! Cook on medium, 4ish minutes per side.

Don’t keep rice flour on hand? Rice flour is something I use a lot in my kitchen as we go gluten-free whenever possible! I like brown rice flour because it’s versatile and inexpensive. You could sub with a different kind of flour, but I haven’t tried any others. If you do, let me know how it goes!

This was one of those recipes that conceptually I was really excited about, but the finished product wowed me even more. I’m always conscious of keeping stable blood sugar levels – so I love that these are satisfying without putting me into a carb coma.

I know that when you get the chance to try these, you’ll be trippin’ too! Why settle for the packaged, frozen stuff when these are so easy to make and full of nutritional benefits?

Food rarely lasts in our house – we go through the good recipes made almost immediately. These are best served hot for sure. If you make extra – set aside before you cook them. They will keep in the fridge for 2 days, and you can cook them up when you want them.

Interested in a healthier tot? If you make these, don’t forget to tag me on Instagram! I would love to know what you guys think – seriously! I love it when you guys try these recipes.

Hungry for more? You can check out more recipes here.

August Update – Take My Money

When I got my very first job at 14, my Mom encouraged me to save 10% from each and every paycheque. I remember that talk distinctly – I remember having every intention of doing so. But intentions mean nothing, and I never did save that 10% from every pay day. But if I had gotten into that habit, I wonder where I might be in life today…

Because really, I could have used that this month. Like, BAD.

At the beginning of August, we made plans to drive out to the Okanagan to see my Grandma. I’ve been missing her like crazy. I kid you not, we were about 3 or 4 hours away, surrounded in the nook of the mountains, and I just let out the deepest exhale. I paused to myself, after what had been a stressful week, and thought “everything is going to be ok”.

Then our transmission broke. (!!!). Beyond fixing. The diagnosis was TERMINAL. No longer drive-able. We couldn’t even make it home. It was done.

We ended up spending the entire weekend scrambling to find a new vehicle, stuck in a small town and ready to settle on the next best thing. Our options were limited.

It was a stressful time, but once all was settled, I really felt like we got our bearings again.

One week later, the transmission in our new vehicle started to slip. It was all downhill from there. Before the month was over, we would have to get rid of this vehicle too.

I know this is a wild story, but I CANNOT make this stuff up! I mean I could, but isn’t it way more exciting when it’s real life stuff? I feel like I emptied by bank account into my hands and threw it up in the air to the universe as if to say “Here – TAKE MY MONEY!”.

There are so many lessons to be learned from this. Firstly, always be prepared. I live life flying by the seat of my pants most of the time. Thank goodness for my partner, or who is always thinking ahead. We were able to navigate our way through this without totally screwing ourselves financially.

The second lesson here is that life happens. You can make all of the plans that you want, but there are some things in life that just cannot be anticipated. You’ve got to roll with the punches. Learning to be adaptable has saved me so much stress in the long run.

Although not your typical update post, I hope you enjoyed! Other than that, you didn’t miss much. I spent all my time doing two things: working, or beachin’ it (a little more on the workin’ side than I would have liked, but that’s how it goes!) .

How was your August?