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Contact | Environment | Recipes | Clients
Alyssa's Amazing Granola Bars
3 cups oatmeal
1 cup coconut
1 cup dried cranberries
1 cup chopped almonds
1 cup dry roasted peanuts
2 Tbs brown sugar
½ cup honey
1 cup peanut butter
1 cup coconut
1 cup dried cranberries
1 cup chopped almonds
1 cup dry roasted peanuts
2 Tbs brown sugar
½ cup honey
1 cup peanut butter
Heat sugar, honey, and peanut butter in a saucepan over low heat and mix well. Add mixture to dry ingredients in a bowl and stir together. Press into a glass baking dish and cook at 350 degrees Fahrenheit for 10 minutes. Cool, cut, and enjoy.
Makes a great snack for the ski hill, or on the golf course. Keep one in your gym bag for a post workout snack, or enjoy it at your desk.
Substitutions: For a bit of sweetness, add ½ cup of chocolate chips. Make sure to stir them in once your mixture is cool.
Low-fat Blueberry Muffins
3/4 cups low fat milk
1/2 cup natural applesauce
1 egg
1/2 cup all purpose flour
1 1/2 cups whole wheat flour
1/2 cup sugar
3 teaspoons baking powder
1 teaspoon salt
1 cup fresh blueberries
1/2 cup natural applesauce
1 egg
1/2 cup all purpose flour
1 1/2 cups whole wheat flour
1/2 cup sugar
3 teaspoons baking powder
1 teaspoon salt
1 cup fresh blueberries
Preheat oven 400F degrees. Grease muffin tin. Blend milk, applesauce, egg substitute in a small bowl and set aside.
Stir flours, sugar, baking powder, and salt in a medium bowl. Make a well in the center and pour wet ingredients into the well. Stir with a spoon just until the flour is moistened (batter will be lumpy). Fold in blueberries. Divide batter among muffin cups. Bake until golden brown; regular size muffins bake in 18 to 20 minutes, mini-muffins bake in 10 minutes. Remove from pan and enjoy.
Black Bean and Sweet Potato Quesadillas
1 package of rice tortilla shells
2 large sweet potatoes (cooked and mashed)
2 cans black beans
1/2 cup salsa
10 button mushrooms (chopped)
1 small zucchini (chopped or sliced)
1 cup mozzarella cheese (grated)
2 large sweet potatoes (cooked and mashed)
2 cans black beans
1/2 cup salsa
10 button mushrooms (chopped)
1 small zucchini (chopped or sliced)
1 cup mozzarella cheese (grated)
In a large bowl, mix all ingredients together except for cheese and 1/4 cup of salsa. Spread that 1/4 cup salsa into a glass baking dish. Place a layer of tortilla shells on the bottom OR make individual wraps and line them up on top of the salsa in the dish. Spread veggie and bean mixture onto your tortillas and sprinkle with cheese. Cover with foil. Bake at 350F for 30-40 minutes. Makes great leftovers!
Sesame Seed Chicken (or Shrimp) Salad
*This recipe is packed with protein and delicious!
1/4 cup unsweetened apple sauce
1 Tbs white wine vinegar
1 ts sesame oil
3 Tbs olive oil divided
1 Tbs soy sauce (sodium reduced)
2 chicken breasts (or 450 g of peeled shrimp)
1/4 cup sesame seeds
8 cups salad greens
1.5 cups edamame (try Green Organic in the freezer section at Zehrs Organic
area) - you need to boil it in water for 4 minutes before adding it to the recipe.
1 carrot - cut in thin slices
1/2 red/orange/yellow pepper
1/2 cup cucumber
1/4 cup unsweetened apple sauce
1 Tbs white wine vinegar
1 ts sesame oil
3 Tbs olive oil divided
1 Tbs soy sauce (sodium reduced)
2 chicken breasts (or 450 g of peeled shrimp)
1/4 cup sesame seeds
8 cups salad greens
1.5 cups edamame (try Green Organic in the freezer section at Zehrs Organic
area) - you need to boil it in water for 4 minutes before adding it to the recipe.
1 carrot - cut in thin slices
1/2 red/orange/yellow pepper
1/2 cup cucumber
Dressing: in a large bowl, mix apple sauce, soy sauce, sesame oil,
vinegar, and 1 Tbs of the olive oil.
Heat the remaining oil in a frying pan. Place sesame seeds on a plate.
Coat the chicken or shrimp in sesame seeds and cook until tender (for shrimp this will only take about 4 minutes.)
Remove chicken or shrimp from pan. Take remaining seeds and oil from frying pan and mix with the dressing.
Toss the salad greens, cooked edamame, and veggies with the dressing and put on a plate.
Top with chicken or shrimp. Serves 4.
Amazing Orzo Salad
-1 1/2 cups orzo
-1 cup quinoa
-4 cups cherry tomatoes
-1 large cucumber
-1/2 cup chopped fresh basil and lemon basil. Oregano is nice as well.
-Juice from 1/2 a lemon
-2 Tbs olive oil
-1 1/2 cups feta cheese (chopped or cubed)
-salt & pepper to taste
-1 cup quinoa
-4 cups cherry tomatoes
-1 large cucumber
-1/2 cup chopped fresh basil and lemon basil. Oregano is nice as well.
-Juice from 1/2 a lemon
-2 Tbs olive oil
-1 1/2 cups feta cheese (chopped or cubed)
-salt & pepper to taste
Bring 4 cups of water to a boil. Add 1 1/2 cups orzo to water. Cook 10 minutes or until tender. Drain. Place in large salad bowl.
In a separate pot, bring 2 cups of water to a boil. Add 1 cup quinoa. Simmer over medium heat for about 12 minutes, or until all water is absorbed. Remove from heat.
Combine oil, lemon juice, and herbs with orzo. Stir in quinoa. Add tomatoes, cucumber, feta, salt and pepper to taste. Serve immediately, or chill and enjoy later on. Serves 8-10 (even more if you're eating it as a side dish.)
Alyssa Foulkes, M.Sc., Sport Nutritionist is an energetic and enthusiastic educator. A former varsity athlete, Alyssa understands the nutritional demands of high performance athletes.Backpack Nutrition offers nutritional training to youth and adults. Seminars are available for teams, groups, and corporations. Individual training is also available.